• March 2nd - 8th

I’ve taken out any running as can’t be sure as to how bad the calf was. If it does make a recovery, which I hope it does in time for Paddock Wood, it might be wise to treat this as a long easy run. I know that’s not what you want to hear. I go back to my own situation last October. I’d trained so hard for 16 weeks for a PB, a sub 3:30, a time I had been chasing for 6 years. I knew I was ready. Then I got a norovirus the week before. I wasn’t in the best of shape and whilst I achieved my goal that day I’ve had big problems since. Do I wish I just jogged that marathon? At the time no, now, yes. So that’s why I think biting the bullet and running it easy is sensible, if the calf is up to it. Then go again for another day. I’m pacing someone to around 2:05 which for you should be easy, so that’s an option.

122 Points Achieved

MONDAY

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12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

12 Points
Good class
Well done Lou. What are you ambitions for Sunday now. I appreciate they might be slightly lower targets because of the calf, but just thinking I might be able to find someone else on the team running a similar pace to you if you find that would help.

TUESDAY

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Rest Day

0 POINTS

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

WEDNESDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

Felt the calf from the first step (no pain when walking prior to starting run). 15 mins in noticed my quad getting tight (maybe compensating for my calf?) and my calf was really starting to niggle. I don’t think my gait was quite right either, running almost flat footed on the left. Stopped at 30 mins rather than risk making it worse. Not sure what to do about Sunday? Maybe leave it until Saturday then try a gentle run and make the decision then? Maybe an easy pace PR.
Bother. I wouldn’t run for as long as 30 mins Saturday as that might then impact Sunday. Even just 10 mins would be a good chance to test it and if it’s very uncomfortable then missing Sunday would be wise. But hopefully the fact you were able to do 80 mins Sunday is still a sign you might be ok. If anything it just emphasises the importance of keeping it super easy Sunday.

thursday

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12pts | 40 Mins Elliptical

12 POINTS

40 Mins Elliptical  (RPE: 5-6)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

12pts | 40 Mins Run

12 POINTS

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.

12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

36 Points
Enjoyed all of that. Felt strong. Didn’t feel like I’d done much this week, needed that. Calf still not right. Continues to twinge with every step when I run or when I change direction suddenly when walking. If I run Sunday, it would have to be slow and controlled
That’s a big day of training. So I’m a in place where running still hurts, but good pain not the knee pain that was causing me to stop. But because it still hurts I’m still doing everything easy for now. So perhaps that is the approach you should take Sunday. From what you’ve said I think just going easy Sunday is sensible. I know it’s frustrating but it’s not all lost because even today, feeling strong is a benefit of all the training you’ve done, so it has been worth while even if you can’t run the times you want right now. I’ve been working incredibly hard in the past few months, mainly in the gym and will have to wait another 6 months probably before I see the benefit of that hard work, but I know it’s doing me good. I’ll be pacing around 2:05 which is your easy run pace if you wanted to tuck in with me and Lou and just cruise round. I will look to start off slow and pick up the pace a bit towards the end. If it goes well we might sneak under 9 min miling for the last 5k, but not much quicker than that. Well done on an excellent day of training Lou

FRIDAY

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15pts | 50 Mins Swim

15 POINTS

50 Mins Swimming @ Easy Pace (RPE: 3)

Swimming is a great alternative to running and probably the best form of cross training. Have fun!

15 Points
Strong swim. Lots of slow swimmers I had to keep passing which is frustrating.
I wish I could go back and put together all the positive feedback you’ve posted lately. Mainly on the cross training to be fair, but you keep telling me how strong you feel, so let’s not forget that, the training is worth it, to feel that good. Great work Lou.

SATURDAY

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4.5pts | 15 Mins Run

4.5 POINTS

15 Mins @ Easy Pace (RPE: 3)

Starting off slowly is a good way to approach running. Don’t worry about your pace here, run for 15 minutes and it’s job done. Split it up into sections (3 x 5 mins if need be) with a short walk recovery (30-60s) in between.

5 Points
Calf not great
sorry to hear this lou.

SUNDAY

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6pts | 10 Mins Stair Climber

6 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 10 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

9pts | 30 Mins Elliptical

9 POINTS

30 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

45 Points
Surprised I got this done on 3 hours sleep. Stomach still not right but much better than yesterday. Calf still niggling. Was never going to get 66 points this morning. Some better than none. Did 15 mins on stairs
A fantastic effort given the circumstances and I have so much respect for your determination, would have been easy just to feel down about PW and do nothing. Great job Lou. A really good week given the calf issue.
PBrunner
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