• March 16th - 22nd

A weekend of rest before the testing Monday. I’ve left S&C out again. What’s the plan going forward with this as at the moment I am tweaking the plan weekly to account for that. Perhaps a lighter S&C session for now? If you did do any strength stuff this week we can make the Thursday session much lighter. Any issues let me know.

87 Points Achieved

MONDAY

Loading...

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.

18 Points
Decent start to the week a nice easy run this morning in the freezing cold headwind along the seafront but it was dry so thats a plus, took it easy on the way home to as I have a little tight spot that has appeared as the day went on hopefully its nothing but I will be doing some home therapy on it this evening see what its like in the morning, if for what ever reason I dont wanna try my luck at track I may take an extra rest day as I have a big session later in the week and one missed session will make zero difference at this stage. I will swap Thursday and Friday around as I have friday off work so will do the session that morning if you fancied a bike ride I will be going to Winchelsea and rye nature path for it.
Good idea to switch those sessions around and make the most of your day off. I appreciate the invite and normally one I would accept but this week is manic with so many finishing their current plans on Sunday, it’s a case of getting as many done in advance as I can, as well as answering those inevitable messages where runners want to settle their nerves. But please keep asking if there are sessions like that as I will try and join you when I can. And yes, if you are struggling a bit, giving track a miss is a sensible idea. Good start to the week Steve.

TUESDAY

Loading...

30pts | AC Track Session

30 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

Group session as instructed (RPE: 7-9)

10 Mins CD @ Easy Pace (RPE: 3)

Hastings AC have some really strong runners, so this is a very good session for sub 20 5k athletes. Tuesday’s they normally do longer reps and between 25-30 mins of running.

30 Points
Decided to get the track done legs was fine well fine enough to get it done. I did get the tightness back towards the end but not painful as such so I think with tomorrow being rest day it should be fine. I kept the reps pretty sensible due to the tight spot, hr was good too. Wednesday morning update tight spot now a bit sore so may take some more rest this week we will see
Well done Steve. Glad you were able to get along to AC track. It does feel like you are picking up more niggles again so I went back through your previous plans we’ve done together and you’re definitely pushing the limits more now that you were in plans 1-3. It felt like you were running well then too. We are all going to have our limits in terms of what training our body can absorb and the fact you have a physical job might just mean your weekly total is a bit lower than someone who sets at a desk all day getting that rest. Ultimately the plans I create will be dictated by your goals and desire to run, but I will always react to the feedback, hence why my response now is, are we pushing too hard? Something to think about, no need to change just yet. Paul Lambert (125pts average per week) and Sam Davies (120 per week) have both continued to make gains working at a low level. Paul (1:18 Half), Sam (3:08 marathon, 7 mins quicker). That’s the level you were working at in those early plans but we’ve pushed it right up to 130-150 recently and that’s when the niggles have been returning. Maybe stay as we are for now, but if you keep getting issues then have a rethink

WEDNESDAY

Loading...

Rest Day

0 POINTS

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

Not a bad day sore spot got a bit better as the day went on I will try and get my easy run done after work. And then decide wether to do the session friday or not if I dont I might just hit the bike for a nice ride and do a short run just so I have done something, fingers crossed the rest over the weekend will do the trick and sort it out
It’s not the worst time to pick up a niggle, in the sense it is such a light weekend and you have time to recover. Fingers crossed it feels better come Monday

thursday

Loading...

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.

Well felt crap from the word go really stomach cramps etc. Ended up cutting it 10min short to quickly walk home for the loo. Sore bit wasnt to bad thou which was good but I dont thinkni will push my luck with doing the session tomorrow but I will go for a trail run in the morning. Then hopefully spend the day working on the van trying to finish it of for a trip to scale scafell pike. On another note I thinknitbis right we go back to 4 run days a week s&c on Mondays i would like to see my millage around 35 to 40 a week depending on the intensity of the week. I will probably go back to riding the bike on a Monday to work n back more as recovery but also a little bit of cardio top up. I think it was worth the try in upping the run days but I dont think it is sustainable for me long term (if only I had a desk job). Anyway I will still try and run to work when I have an easy day in the week as that worked out really well for timing.
Sorry to hear about your stomach issues, that is the worst. I’ve found myself in some tricky spots before and there is nothing more uncomfortable than being desperate for a shit but still 20 mins from your car. I think the job is a blessing in disguise and could play a small part in why you are such a good natural runner. So I wouldn’t see it as a disadvantage. The opposite in fact. If you can get good results from 4 runs per week, then you’re lucky. Sensible to keep it easy Friday as well.

FRIDAY

Loading...

46pts | 6 x 1 Mile On/Off (HM)

46 POINTS

A total of 13 miles, so you cover the distance of a half marathon, but only 6 of those miles are at your target pace. A good chance to get some miles in at goal pace. Adds some variety to your long run as well. If the route isn’t flat or conditions are challenging focus on RPE over pace. It’s not always essential to hit goal pace in these sessions. Obviously into a strong headwind you will be slower.

A nice 10mile along the gravel of pett beach to rye harbour and back pretty cold out there this morning but was nice on the way back when the sun broke through. Sore bit was a bit better as it came and went and seemed ok after I finished, I will be riding the bike around bedgebury tomorrow while the girls do there long runs so will get a bit of a tol up then. Jamie Webb has told me he is doing the 30k trail champs so thats good as he wants to join me for s&c on Mondays and for some of my runs so that would be great as I will have a training buddy. I think having the lower target points will be better long term and should make session better quality.
Yeah I think we need to go back to what was working. Lets not forget just what you’ve achieved since we teamed up and I think you went 18 months without missing a session, running in a England Vest, winning the XC title. Pretty much everything you wanted when we first sat down together. We always want to get better and I still think you can, but we just need to be smart about it. Great news about Jamie. I really like him and he will be an excellent person to train with. We just need to be on the same page about S&C. Will it be home or gym? The old setup perhaps with a few more exercises and 1 or 2 plyometrics could work? We don’t have to get it right straight away, but simple always seems to produce the best results.

SATURDAY

Loading...

Rest Day

0 POINTS

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

Well a great rest day riding the bike round bedgebury, Ellen done her best long run ever 10mile at 8.34pace so good super proud and she said she felt great. Looking forward to training a bit with Jamie too going forward, all positive thoughts atm. Time for a birthday beer or 4 then back on the fitness train tomorrow.
Pleased you had a nice day and definitely seeing Ellen go up a level, but doing it the right way which is great to see. She’s got a lot of potential, but no need to be pushing her right now. Hope you have a great evening 🍻

SUNDAY

Loading...

Rest Day

0 POINTS

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

Not a bad day really watching the half go by in the morning then chilling in the garden while the sun was out. Looking forward to the testing tomorrow morning although my tight spot still crap but hopefully it will be fine to get the session tomorrow done. I will start s&c again on Mondays going forward as Jamie Webb is going to join for it. I will probably miss track this week just to be safe.
Glad you had a nice day and thank you for your support. Please let me know how the testing goes. Very interested to hear all about it.