23rd - 29th March

Bit of a funny week really, post HHM, XC on Sunday (assuming you are doing this?). So trying to hit a decent target but still have you fresh. Was thinking Wednesday evening, perhaps jog to and from Horntye and bank some extra points. Then a bit of pace on the Friday run just to wake up the legs again ahead of Sunday? But listen to the body again, once we get through this week we’ve got some quiet weekends before the 50k.

94 Points Achieved

MONDAY

TUESDAY

15pts | Sam S&C

15 POINTS

Plank With Leg Raise	2 x 70s
Single Leg Deadlift	2 x 12 (8)
Press Up	2 x 20
Goblet Squat	2 x 22 (16)
Russian Twist	2 x 10 (10)
Split Squat	2 x 15 (12)
Single Leg Calf Raises	2 x 12
Pull Ups	2 x 12
Tib Raises	2 x 15 (12)
Crab Walks	2 x 22
Bicycle Crunch	2 x 25
Bent Knee Calf Raises	2 x 15 (12)

gave this a miss, still recovering from Sunday. Had a massage Monday which helped, but I’m still a bit sore. Need a leg-loosener after a race ideally, not S&C

I get that and will take note going forward, to put in a run rather than the S&C. Appreciate the feedback, always learning.

WEDNESDAY

25pts | 70 Mins & Strides

25 POINTS

70 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Keep the effort level down on these easy runs and focus on good running mechanics. Strides are essential here, not optional 😉

Still not feeling right today, I managed 12k in just over 65 mins so I owe you almost 5 mins ;-). Not fun but not awful, running feels like a chore sometimes and today was one of those days. Strides – not today, flippin knee was aching again – it gets a bit better after running for a bit but it’s not right. Had some ultrasound on it as part of my massage session too. Top of my hamstrings are still very tight and sore, plus my energy levels are still pretty low annoyingly. On top of that, I ran out of time (and was late back to work anyway).

Sorry to hear that. When you look back at the schedule it’s been pretty intense and I always listen so have tweaked the target for next week to bring it down to what I feel will be more manageable and more enjoyable. I have more data now than I’ve ever had before and I think the key information it’s providing me is the right training pts for each runner. And I feel like I’m understanding that better now. I think in the past your target has been a little high for what is best for you and that has probably led to frustration in missing sessions. But equally you’ve still improved at that level, so I’m not worried about reducing it. Hopefully that will help going forward and you feel it’s more fun. I hate the idea it feels like a grind all the time, no one wants that.

thursday

15pts | Sam S&C

15 POINTS

Plank With Leg Raise	2 x 70s
Single Leg Deadlift	2 x 12 (8)
Press Up	2 x 20
Goblet Squat	2 x 22 (16)
Russian Twist	2 x 10 (10)
Split Squat	2 x 15 (12)
Single Leg Calf Raises	2 x 12
Pull Ups	2 x 12
Tib Raises	2 x 15 (12)
Crab Walks	2 x 22
Bicycle Crunch	2 x 25
Bent Knee Calf Raises	2 x 15 (12)

15 Points

This went well, no niggles or struggles – body feels mostly fine and pretty strong. Leg and core stuff is easy now, pushups and pullups are still the hardest (40 and 24) but that’s no surprise.

That word “easy”. Want to mix up those exercises which feel too easy? Obviously we want a balance, but great work on getting it done.

FRIDAY

24pts | 60 Mins Easy to MP

24 POINTS

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

24 Points

Boffed this out @ 5:30, 5:00 and 4:30 (felt fine doing it this way, bigger step up in speeds made a difference). Into the wind for the slower stuff, then with the wind behind for the 2nd half – worked out nicely. Hard work at times but manageable, completed the marathon pace section up London Road, flew up there! GAP of 3:59. Needed to get home and wash my hair hence the hurry to get back ;-) No niggles really.

I do like this session, just much more engaging than the 60 mins easy and gets you thinking about paces and form. Nice to smash the last bit up London Road too.

SATURDAY

SUNDAY

38pts | X Country (Race)

38 POINTS

10 Mins @ Easy Pace (RPE: 3)

XC Event @ Varied Pace (RPE: 8)

10 Mins @ Easy Pace (RPE: 3)

XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.

Not bad, was feeling more myself before this which was nice. I always shoot off a bit too quick on this route, but it seems to work out mostly OK – you need to get to the bottleneck quick at the start and it’s very difficult to overtake on the downhill woodland section… but I did fly past Will which was weird. I always feel a bit f*cked by the first few hills so have to dig in and just keep pushing, the racing/fun bit is all in the first bit. Shoes were great, performed very well on the mixed terrain so I had a bit more confidence on the steep declines. Felt so slow on the steep inclines but made up for it bombing down the hills. Walked up the last big hill (Lambo technique) which helped me recover a bit so could push off from the top but I did lose the group I was chasing as a result. Oh well, I was only racing Steve H really and he was way ahead ;-) My pace was about the same as last year, a second slower overall per km. 21st (10th last year!) so not bad and didn’t feel ruined at the end. Didn’t do a cooldown run, was too busy stretching, chatting and eating cake… sorry.

I feel like I’ve conned you out of points here. Something doesn’t feel right. 94 for the week (80%) let me know if I’ve gone wrong. Sounds fun and just glad you’re feeling better to be honest. You came into this off the back of such a busy schedule it was unrealistic to think you’d be at your best. One day I’ll do a cross country season and when I do I’ll do it properly. Love the idea of getting a team together and smashing out some training sessions up the country park. Speaking of which, got a gig for a charity called Trailfam who specialising in getting kids into trail running. Just a trial session at first but sounds cool and as someone that enjoys that thought you might be interested.

MONDAY

Rest Day

TUESDAY

15pts | Sam S&C

WEDNESDAY

25pts | 70 Mins & Strides

thursday

15pts | Sam S&C

FRIDAY

24pts | 60 Mins Easy to MP

SATURDAY

Rest Day

SUNDAY

38pts | X Country (Race)