• 20-26th April

Keeping all the runs at a low heart rate for now. I’ve have posted these before you saw Paige so depending on the feedback from that session we might want to tweak this week. There’s definitely potential to do more cross training though. I reckon you could go as high as 150pts if doing more aerobic cross training. Any issues let me know. Hopefully we can reintroduce the sessions from next week.

89 Points Achieved

MONDAY

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6pts | 60 Mins Bike

6 POINTS

A good way to add some extra cardio with the reduced impact and lower training load.

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.

27 Points
Wow what a day im not 100% sure how I managed to fit 2.5hr of training g in tbh but I did and I am now knackered 😴 On the plus side the leg has been pretty damn good today which is great after yesterday’s run and then being on my feet all afternoon down the track. Hopefully it will feel ok after tomorrow’s run of which im doing with Jon so that will be nice.
That is a decent start to the week. Great way or racking up the pts without too much impact. Maybe the slower pace helped yesterday 🤔 Good to hear Jon is back running too. Awesome work Steve.

TUESDAY

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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
Not a bad run with Jon plenty of hills and trails mixed in for good measure the leg was probably 3/10 for most of the run did seam to ease off a bit towards the end of the run, again tomorrow will be the indicator whether I have done any more damage or not. Im not to sure I will be able to do much speed work on it as it is though which is a bit of a disappointment but not alot I can do about that. (Wednesday update i can feel the leg this morning which is a bit of a disappointment but is what it is, this might ruin the sub 2hr attempt in june if I cant get back to speed work soon)
It’s definitely frustrating. I think were it a 5k or 10k then I would be very worried, but the fact it’s a longer run which will be done below LT2 it means we might be able to do some threshold work soon without the risk of the really high speed stuff and then just introduce that late in the plan for sharpness. So I wouldn’t panic just yet. Sometimes these injuries clear up all of a sudden and it’s sounds manageable at the moment. But yeah get the frustration. Still nice to get out there with Jon for a decent run. HR well below LT1 as well which is good.

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!”

Not to bad a day although the leg was annoying on and off throughout the day just heavy dull achy feeling, im hoping it will be ok for tomorrows run, well it will be cuz im doing it regardless going to try and go at my normal easy pace and gonna keep it pretty flat. Im not sure if i will be able to get to the gym friday to use the stair stepper so may hit the bike again.
No worries, always happy if you want or need to switch up the cross training.

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
Well as I expected the legs hurt from to word go but decide just to run true and and proper and keep flowing the best i could managed to keep the heart rate under control for the most part, but I did let it rise a bit on the hills. Leg did seam to get a little better as I went on which makes it even more annoying really as you expect it to get worse if it was a serious injury. And once I stopped I pretty much couldn’t feel it so thats promising, I think i juat need to be patient and trust im not going to loose out to much. Of cause tomorrow morning will true outcome of the run.
It’s good that it didn’t get worse and felt ok. Also found the data interesting. Because the test came back with LT1 at 140 HR and 8 min miling. But clearly this run shows that you can go faster at a lower HR. To me this highlights why it’s better to train to HR than pace on these runs. Had you gone at 8 min miling here it would have been to slow for this particular run. Hope the leg feels ok this morning.

FRIDAY

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14pts | 30 Mins Stair Climber

14 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 30 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.

26 Points
Another solid day apart from i kissed out the 3rd set on the Strength work is was too tired 😫 but got plenty of cardio in especially on the bike this morning and the half hour elliptical when I got home before doing Strength work is think the leg is slowly getting better but at the same time it still hurts just less I think, or im getting used to it. Actually thinking I might have ago at the beachy head marathon although it might be a one and done situation.
Sounds like you hit your targets which is good. I think in terms of Beachy Head, pretty sure you’ve done a few 16, even 18 mile training runs in the past, so you’re not that far off the 20 needed for a marathon. I don’t think it’s as much a step up as you realise in terms of the training. So I’m confident if we are smart you can make that step up.

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!”

Swap with sunday

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.

The best run I have had i a while still a bit of discomfort but moving well so going with it, still not to confident with speed work just now but I will have to test that soon I guess.