• 30th March - 5th April

I’ve changed things up after Sunday and reduced the pts total slightly to compensate for the road relays.

119 Points Achieved

MONDAY

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12 Points
Well i actually enjoyed that although it took me ages to get done 😆 I did do single leg deadlifts instead of standard one as I have to keep changing the bar around and I couldn’t be arsed if the truth is known. Also done 10min spin to warm up the muscles legs actually feel ok too which is promising for tomorrow, what is your session tomorrow? Susannah and Ellen will be there so I was thinking of making an appearance instead of track for a change.
Yeah it’s quite a beast in terms of the volume, but I what I wanted to make sure is we covered all basis. I think previous we were missing a few key muscles out and I wonder if that was why you got that adductor strain. Let me know the weights of the single leg deadlifts and I’ll stick that in. Makes sense. Great work Steve.

TUESDAY

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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.

20 Points
Well im happy with how I ran this tbh, felt pretty good throughout but the niggle is definitely pissed off now hopefully it will be ok in the morning, and morning update will be added. Pretty good splits on the reps i think nice to get some turn over in the legs as that is definitely my weakness. Hamstring, glutes etc all good, just the niggle that was a bit sore once I finished I havnt entered the half marathon as of yet and won’t until the very last moment juat incase we decided its not worth the risk and at £52 I wouldn’t want to waste the entry. (Wednesday morning, the niggle feels pretty sore at the moment im sure it will get a bit better as the day goes on im wondering if the relays then a long run the day after is going to be a good idea? I haven’t said im a definite for the relays as of yet although Ellen is racing them now so have to go over anyway. Calf/soleus still feels strong can calf raise with no issues so im guessing the problem is a bit of tendonitis or shin splints. Send me a message with your thoughts. )
Splits are on point. Really impressive. Obviously the soleus a concern, but not panic stations. Will drop you a message with thoughts for the weekend. I think we have an awful lot to be positive about because you’re really close to your best, and possibly the only thing lacking is a bit of race sharpness, but that is easily solved if we chuck in a couple of races. Spring 5K next week. That’s your title to defend. I think Louis and Ash are probably ahead of you right now, but not by much and might be fun to have a crack and see how long you can stick with them 🤔 That would be a discussion for next week. Great running tonight though Steve.

WEDNESDAY

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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!”

Decent chill after work got everything crossed the leg sorts itself out quick gonna be sensible and keep away from impact for a few days.
Sensible. Hopefully now we know what works best for you and we can revert to that. I think it won’t be long and you’ll be back to your very best.

thursday

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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.

18 Points
60min on the bike a solid effort avg hr was 129 and max 151 going up chick, that was a killer on the legs but really enjoyed the ride and glad I work the legs hard and hr was where is would have been on a easy run too.
I like this, a lot. If you can replicate the HR on the bike without that impact in the same time period then it’s a great way of being able to train that bit harder without doing more miles. I’ll have to create a new bike session that highlights this, “Tempo bike ride perhaps” 🤔

FRIDAY

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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.

33 Points
Well a solid day training really despite no running. Good gym session this morning and strength in the afternoon, feeling positive with the up coming approach to the training for the 30k, good to see you earlier and thanks for the print out.
Great work Steve. Really good chat as well, Sorry felt bad for not inviting you in but that was on strict orders as we’ve not had a chance to tidy up. Normally I would have offered a cup of tea but I would have been in trouble if I disobeyed the orders 😂 Even the workouts today are interesting especially the stair stepper. Quite early on you went over LT1 (5 mins). So really at that point you want to be dropping the level to get back under it. And then the result of that, is you can actually do more training because you’re staying in that aerobic zone. I was a little guilty of doing the same myself but did drop the level down to compensate and felt strong after 60 mins on the stair stepper today. As discussed getting this idea of mileage out of your head and focusing on time and HR will make a big difference I think. I believe it will mean we can get those training pts back up to 150 but by doing it in a smarter way. The downside is more time, but I don’t really think that’s a massive issue for you. I’ll share the findings too as I think a lot of my runners can benefit from this approach. It’s definitely more favourable for stronger runners though as those who are not fit would only last a few mins before going over LT1.

SATURDAY

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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!”

Decent day really sorting the shed out so I can take the bike out the gym to make room for a elliptical. Hopefully get one by next weekend.
Nice, will be good to have that option at home again.

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
Great run with Paul the niggle was there from the start juat felt like a clamping every time I landed on that side, got to about 9 miles and it finally eased off but by the end both calf were like bullets, I just dont think I an used to running at the slower paces but I should get used to it after a while and strengthen up the legs even more due to using the muscles in different ways. Im not to confident going to the track Tuesday but I will see how things feel tomorrow. I was thinking of a bit of x training tomorrow on the bike as its bank holiday what’s your thoughts on that?
Glad you enjoyed the run, but sorry to hear it was a struggle with the niggle. You make an interested point about working the muscles differently as I remember hearing the great Renato Canova say that about his runners and why he gets them to run so much slower than race pace. So maybe the change up, will help. Will drop you a message about cross training today.
PBrunner
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