March 16th - 22nd

It’s important that we don’t hammer the legs too hard before Sunday as HHM is always a big challenge. You should be confident though as you’ve running really well still and have a big aerobic base right now with all the cross training you have been doing. I guess it just depends on your goals and whether you want to run with some of the other bimblers. But I think you’ll do really well Sunday and hopefully enjoy the experience. Any problems let me know, but keep up the great work Su

131 Points Achieved

MONDAY

Morning in A&E, afternoon in bed.

😥 Look after yourself Su.

TUESDAY

18pts | 60 Mins Swim

18 POINTS

60 Mins Swimming @ Easy Pace (RPE: 3)

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 60 minute swim replaces an easy run and takes away any impact. Ideal if you are struggling a little with injury.

18 Points

As I’d had a rest day yesterday, best easy option for today was 1 hr swim.

Easy does it Su, especially at first, but I imagine this is the best option right now.

WEDNESDAY

8pts | Su’s Legs Gym Workout

8 POINTS

The idea of this workout is to build the key muscles in the legs to support you on those long runs. This, once a week alongside ASPT should build some key strength in those important muscles.

15pts | 45 Mins Spin Class

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

So, no gym, ran out of time as we were sorting a new boiler, just to add to this week the boiler blew all the electrics, and today Jake stood on a screw, so off to A&E for him too!!!! I did manage 35 min of mixed S&C, most things non floor and little weight were ok, including wall sits. Plus 5 min easy cycle and an extra mile on the dog walk at fast pace.

It’s like you’re starring in your own episode of Casualty this week. Sorry to hear about the boiler and hope you manage to get it sorted. Hopefully getting all the bad luck out in one go. All that said, well done for still getting some exercising done. Any points right now are a bonus. So don’t push hard to hit the target. We can ignore that.

thursday

12pts | 20 Mins Stair Climber

12 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 20 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.

Didn’t stick to plan, but made it to the gym for a 40 min spin and 12 min stairstepper ( easing off the level for short breaks) Tonight I will add some additional miles on feet and walk with Sue A at bimble time. 🤞the rest of the week is uneventful, new boiler being fitted Monday, Jake hobbling around and making the house look messy 😆. Hope all is well with you and confident for Sunday 😊

Well done Su. Pretty much hit the target which is the main thing. It might be worth making some notes as to what type of cross training causes you what pain. Eg Spin – 5/10. That way we could see what works best. Depending how long the discomfort lasts. My glute is playing up right now, first time in a while, not the best timing, but as long as my knee is ok I’ll be good for Sunday and happy to run with some glute pain as used to that from the past. Still need to keep getting stronger. Glad to say I’m typing this from my standing desk, so taking the right measures.

FRIDAY

14pts | 45 Mins Swim

14 POINTS

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.

30 Points

36 min stairstepper, who knew I could do that 😱. That’ll be my PB for the week! Some discomfort towards the end, but mostly just the daily aches and fighting the demons of not enjoying it. Mostly level 7, level 6 for short respite , up to level 8 now and again. 26 mins fast walk/ slow treadmill running, again only discomfort towards the end. I guess time will tell what effect any of it has on the discs, but generally each day has seen improvement. My standing desk is now in place at work too.

Impressive, that’s really good on the magic stairs. That is a really good option for those of us that potential have glute issues, assuming we don’t overdo it of course. But great to get that PB. It’s nice because it shows that even when the running is not as we would like we can still achieve new PBs and hopefully you felt good for it? Hope the discs were ok post workout, just be a little careful. Great news about the standing desk, currently using mine right now but need to use it more. Had my own glute issues this week and just the wrong time.

SATURDAY

24 Points

Fast walked Parkrun with Andy, 16 min miles, 4 in total . Then 20 stair master and 20 elliptical at the gym. My back hurts sitting or standing, but no worse or better when up and about. Good luck tomorrow, hope the glutes hold out!

I think given you’re not running tomorrow this is ok, but I do worry, please don’t overdo it. Obviously below the weekly target which suggests you are ok with what you have done this week. As I write this (sitting down on this occasion) the glute has been behaving itself today. So far more optimistic now. Thank you for checking in.

SUNDAY

66pts | Half Marathon (Race)

66 POINTS

Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.