Choose Day👇

I’ve changed this week up. You might want to ditch one of the runs in place of some more cross training if the groin is still an issue. But I’ve basically taken out the two speed session we had and replaced them with more tempo, easier workouts, to give the groin another week to recover. Let me know if you want to swap one of the runs out.

Coach Simon🍊

150 POINTS TARGET

169 Points

MONDAY

gym-workout

Steve's S&C

12 POINTS

Start the week strong, I did drop the weights a little to be safe and I done single leg deadlifts instead of normal ones (my balance is crap) I done some adductor exercises with no pain so thats promising too.
That is good news. I definitely feel we need some adductor exercises in here now. As the niggle suggest there is a weakness there and looking at the routine it is missing. But a real positive and well done Steve. I’ve added side lunges to my S&C which I find help.

Coach Simon 🍊
15 Points

TUESDAY

Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 POINTS

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

30 Mins Stairs

14 POINTS

Good zone 2 session put a ten minute run in there just to satisfy the mind a bit, im starting to get pissed off now with this issue to be honest I can see all the races I have planned up to the end of March not being done. I will do the run tomorrow regardless of how the groin is i think.
Great work Steve. Try not to overthink it. Niggles/injuries like this can pretty much go overnight. Obviously I know it’s been lingering for weeks, but at some stage it will go. And once it does you should be good to go again, without actually having lost much fitness, perhaps some speed, I think fretting about races in 6-8 weeks time will only lead to more anxiety, even poor decisions and perhaps delay the recovery. This is coming from someone who has now been out for 3 months, and has a marathon booked in April. Still optimistic I’ll be ok, albeit only a jog.

Coach Simon 🍊
33 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Very painful massage after work but i think i needed that also had some cupping on the worse areas.
Sounds awful. Hopefully it has helped.

Coach Simon 🍊

THURSDAY

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bonfire

50 Mins Run

15 POINTS

Well I really needed that to go well for the head and confidence that things are improving, I done 5 min on the elliptical just as a pre run warm up. Then managed the 50min run at a nice easy pace there was still a bit of pain but mostly 1 out 10 with the odd spike to a 2 now and then. I done 4 x 30s strides after just to test what would happen, i felt strong but the pain was worse at pace which I did expect tbh but not more than a 3/10. Hopefully tomorrow it will be fine and I will hopefully get tomorrow’s session done although that may be a easy run rather than tempo.
Glad you were able to get 50 mins in. Hopefully things are improving and all feels ok today? Well done Steve.

Coach Simon 🍊
18 Points

FRIDAY

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lindsey

6 Miles Tempo (M)

29 POINTS

Well that was alright obviously I would have liked to do the 6mile tempo but happy with what I done in its place, 10min elliptical, 40min run, 4x1min off 30s (still hurts with the higher impact 😩) and 20min stair stepper. I think all this base training is starting to take affect now as the heart rate was lower today across all the exercises.
31pts by my calculations. It’s frustrating, I get that. But as you say you’re still building a really good aerobic base and whilst it might take a while for the speed to hit the peak again, it’s not like you’re sitting at home having to rest the leg. So always positives to be had. Well done Steve.

Coach Simon 🍊
31 Points

SATURDAY

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

20 Mins Stairs

9 POINTS

Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 POINTS

Not a bad session tbh the stair stepper was busy so waited it out on the elliptical ended up doing 1hr elliptical and then 20min stair stepper. Hoping I can get out for a nice run tomorrow although I know it won’t be pain free but as long as things dont get worse I will try and do the 2hr.
Nice, some bonus points. Have they only got one set of Magic Stairs in Falaise? I get very annoyed when someone is one them at Pure Gym but luckily most people only seem to go on there for 5-10 mins and they are done. Really hope the long run goes ok tomorrow. Great work Steve. You’ve banked and extra 6pts here by the way which is worth 20 mins of running, if you did find tomorrow was tough, no loss cutting it a bit short with pts in the bank.

Coach Simon 🍊
30 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Well that wasnt to bad went over time by 20min but that was because I went with the slower group from hy (forgot it takes longer to do the route) but branched off from them at about 10 mile a picked the pace up to my normal long run pace ish. Groin was ok pain came and went through the run and was only 1/10 it was super nice to get out for a run and the legs will be better for the pounding hopefully. Fingers crossed the groin carrys on improving and I haven’t caused any more damage today. I will probably move the hill session to Thursday but I will message you tomorrow about that.
Really pleased you were able to get this done without too much pain, and nice to run with the group too. If you need extra work before the hills that is fine and we can always tweak that session if not doing it with the group. Plus running up and over Galley Hill for 40 mins probably isn’t that appealing to you 😂 Well done though Steve, hopefully through the worst now.

Coach Simon 🍊
42 Points