A lighter week with HHM approaching. Again if you wanted an extra rest day combining the S&C with a run (ideally 60 mins) would work well. But another strong week. Any problems let me know but keep up the great work Jan.
Always a good session to work on flexibility and strength.
Oops forgot to feedback last night! A harder than normal session with press-ups and planks included. 12 press-ups followed immediately by a 60 sec plank twice with no rest in between. Roll downs and rolling back up to seated position at least 12 times, side planks, plus leg work and hip strengthening work. Tough but satisfyingly good π
I didn’t really think push ups and planks were part of a pilates class? It’s good though. But it does sound tough. When you do a particularly challenging class like this it’s probably then ok to tweak one of the S&C sessions so we don’t end up with an injury to the core. But great work Jan. Coach Simon π
3 Mins @ HM Pace RPE: 6 2 Mins @ 10K Pace RPE: 7 2 Mins @ 5K Pace RPE: 8 1 Min @ 3K Pace RPE: 9 (150 Secs Recovery) Repeat 2 More Times
10 Mins CD @ Easy Pace RPE: 3
A strong session with some progressive paces. Good for learning to go off steady and build speed in races. Work hard and make those gains.
Great session – good to have the company. My brain doesn’t want to do much more than run) – keeping up with where I was, timings etc. isn’t a strength for me so grateful that Sue’s husband was shouting out to us π
I felt relatively comfortable with each pace and tried to keep the pace for each of the 3 efforts consistent. I’m fairly sure I wouldn’t be able to keep the pace up for each of the distances. Does that mean I was running too fast?
Yeah that would be a tricky one to do solo. It’s a session I haven’t done until yesterday at track and the feedback was very positive. Your Strava doesn’t break the paces (probably your watch) so it’s difficult to see what pace you were running each section at. However if the overall pace is correct (sometimes the GPS plays up at track) you were definitely too quick. But that’s ok, good to be ahead of pace than behind. But it’s something we can look to work on and get right as pacing is so important in training and even more so in races. But excellent work on getting this done. Some bonus pts for going a little bit faster οΏ½οΏ½οΏ½π Coach Simon π
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
I could not fit in today as travelling to Broadstairs to meet up with my sister’s and it was our first day together. TBH, I would have been a little worried anyway after Monday’s pilates which I am still ‘feeling’ and sandwiched in between Sunday long run, pilates Monday, track Tuesday and Thursday’s 60 minute run. βΉοΈ
I think as I mentioned in the pilates feedback, if that sessions is more strength focused, we almost don’t want to do both of the S&Cs, we could either leave them out or replace them with a shorter easier run perhaps. Coach Simon π
If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
An hours easy pace run along the coast from Kingsgate – Margate and back. I have to admit my motivation was lacking until I got out the door! Everything feeling a bit tight and tired so ensured I had a good stretch afterwards.
Well done Jan, there will always be days like that. Hopefully the easier schedule from now until HHM will help. If you feel you need extra recovery don’t be afraid to take it. Coach Simon π
NOTE: You can click on any of the exercises to view a tutorial.
*Signifies you need to do each side (so twice the number of reps)
This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.
If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.
For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.
Wednesdays S&C’s completed this morning – I did the to the equivalent of an easy pace run as a little worried that I am feeling tired and don’t want to overdo things before the HHM
It can be a fine line sometimes. But really well done for ticking these off Jan. Coach Simon π
A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.
Warm up and cool down nearer 20 mins as I have to get from Kingsgate to the Park Run. The PR felt comfortable until the last 0.5k when breathing felt laboured and my legs felt knackered!! Quick recovery though and a nice jog back chatting with a woman who was on an 18 mile training run for the Brighton Marathon.
Well done Jan. I love it when you get to chat to random runners doing epic runs. A few weeks back a lady ultra training started chatting to us during parkrun. 6 bonus pts for the extra WU & CD, 73% age grading, which if you compare that to the results at Hastings puts you in the top 7.5% of runners. You’re pretty good at this running lark you know π Coach Simon π
