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Choose DayπŸ‘‡

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The 10 mile and the Xmas Eve half marathon help massively towards our weekly target. Combine that with an easy parkrun on Xmas Day and we’ve hit our targets. So no need to do any S&C this week. Hopefully this will leave you feeling fresh to run a strong race on Sunday. Merry Christmas Ben πŸŽ„

Coach Simon🍊

107 POINTS TARGET

115 Points

MONDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TUESDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

WEDNESDAY

profile

130 Mins

39 POINTS

130 Mins

130 Mins Run

Zone 2: Easy

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

Work do yesterday, so had been drinking during the day, but had time to start sobering up during evening. Didn’t feel 100% this morning, but not too bad considering. Did Nigel’s Half Marathon run, but starting at top of my road with the Bimblers. Was collecting my car from work, so left the Bimblers at the Wishing Tree Roundabout and made my way back to town centre. Wanted to do the full half marathon, so ended up taking 150 mins as generally a bit slow. Managed the last mile or two a bit quicker, which I was happy with after so long on my feet. Also, recovery from these long runs does appear to be improving, so that is good!
Fantastic work Ben. To get 150 mins in, is a brilliant effort. Shows the fitness is in a really good place right now.

Coach Simon 🍊
45 Points

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

40 Mins Run

40 Mins Run

Zone 2

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

Did Parkrun. Took 32 minutes, but did an extra couple of minutes chasing tokens over the beach as some idiot let their bucket get blown over! πŸ˜‰πŸ˜‚
I think we (I’ll take some responsibility) were unlucky as the buckets had been fine until that big gust. It was funny though. I’ll give you an extra bonus point for that though. Merry Christmas Ben.

Coach Simon 🍊
10 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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Very, very happy with that! Didn’t really set myself a target time, but hoped to get comfortably under 90 mins. Thought my best 10 Mile was 83:20 (although it was actually 82:58 at this race in 2018. Started fairly steadily, and was feeling ok, but nothing special. Slowly reeled in Michelle over first four miles and kept the pace up, but still not too fast. Then it came to the hill and powered up that, overtaking plenty of others who all seemed to be walking it. Used the downhill to up the pace a bit and then realised that I could get under 1:25. With 2 miles to go, thought I could PB if I could do 7:30 per mile, so just tried to push as much as possible, but came up slightly short of what I thought was my PB time. Now realised I was about 30 seconds off, so not too worried about that. I actually managed my fastest 10k this year, in the final 10k of the race, including the hill. Did 10 min warm up, and 6 min run plus about 15 mins walk cool down.
Fantastic work Ben. Sounds like you really pushed hard in this race. Also nice to hear you were strong up the hill as we’ve obviously done quite a bit of work on that. To be close to some of your overall PBs now, after slowly working back from the injury is terrific and further evidence how well you are running right now. I won’t dock any points for the missing 4 mins as that would just be harsh.

Coach Simon 🍊
60 Points

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