Choose Day👇

Recovery week. Important to take this. We’ve delayed it one week. Sometimes it’s when everything is going so well we lose track of the plan and do something silly (don’t take enough rest). But there’s still some decent runs in there and I’ve stuck in the stair master as well to see how that goes. Any problems let me know.

Coach Simon🍊

150 POINTS TARGET

MONDAY

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

gym-workout

Joe S&C Session

12 POINTS

Will be finishing off the S&C later on in the week, as sit ups, planks, wall sits and Russian twists still need to be completed. All of the others done. These can all be done at home, so won’t be a problem. 108 floors on the stair-stepper…I was on level 20 by the time I finished…blimey! Haha. Jogged to the gym, which was 15 minutes, so I’ll knock 10 mins off Thursday’s run, as I’m not looking for bonus points this week, due to it being deload week
Level 20. ****king hell 🤯 How did you find it though? Reckon it could benefit you and the hills in the ultras? If so we can have it in there once a week. I think it’s more beneficial than another 40 mins of pavement pounding right? Great start to the week though. I ain’t going to be hitting level 20 on there anytime soon, so that number is safe for a while.

Coach Simon 🍊
27 Points

TUESDAY

dead

Continuous Hills

36 POINTS

I feel a little broken after that session. I really feel like I left it all out there. Someone asked me if I was ok when I finished, as I was crouching down and breathing heavily😂. That’s what those sessions are about though, right. Doesn’t help that I’ve eaten absolutely rubbish today, as we had our Christmas party meeting, so I’ve eaten mainly crisps and cookies. Back on the fruit and nuts tomorrow
Exactly that. You here a lot of people talk about how many miles they’ve done, but unless you work hard in those key sessions you’re not going to hit your potential, so it’s great to hear. And doing it solo is great. Awesome work Joe!!

Coach Simon 🍊
36 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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bonfire

50 Mins Run

15 POINTS

I’ve been fighting a cold for the last week, and the way I’ve felt these last couple of days has made me realise that I need to take it a bit easier with the training. I ran to the gym on Monday and my cool down on Tuesday was longer than in the plan, so if I add an extra 10 mins on to tomorrow’s run, then I’m down only by 10 minutes overall for the week
Yeah I mean last week was above and beyond the target. I think this highlights the importance of consistency. I see it a lot with the HY runners, they go all in for a 6-8 weeks and ruin themselves, then need 2-3 weeks to recover before repeating the cycle. Hence why I feel a more consistent training schedule, week in, week out, works better. No worries about missing this run, you’ve got points in the bank at the moment.

Coach Simon 🍊

FRIDAY

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pett-xc

60 Mins Run

18 POINTS

That was a lovely run. Pretty much bang on 9 mins/mile. Just over 130 HR. Nice and comfortable. Just under 8 miles in 70 minutes, to make up for some of the missed run on Thursday. I was thinking today, how fortunate am I to be able to run about 8 miles in just over an hour and feel comfortable doing so. A lot of people, for one reason or another, don’t have that level of health and fitness at my age, so I’m grateful that I do
Gratitude is such an important thing in life and it’s great to be able to have that self reflection. My run didn’t go to plan yesterday but still took the positives and was able to run for 45 mins and drove past a chap with an artificial leg on the way home and that made me realise how lucky I am. Well done o n the extra mins as well.

Coach Simon 🍊
21 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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sam-davies-1

180 Mins

54 POINTS

That was a biggie! 21 miles in 3 hours, with about 1300 ft of elevation. Went a bit too quick to start off with, then found it hard to slow down, until my legs forced me to! Made a rookie error and forgot to take gels with me🤦🏻‍♂️. Feeling good
Impressive. Moving at a decent clip there. Just shows how well you are running right now and hopefully another boost for the confidence levels. Great work Joe.

Coach Simon 🍊
54 Points