Week Commencing: 20 APR 26

Choose Day👇

Big session Tuesday. Just be a little careful and see how the calves hold up as I feel like we’ve been red lining it in recent weeks and it’s crucial we get to the start line. I think a 1:17 solo 400 is just as good as race pace perfectly, so don’t be obsessed about hitting goal pace on every rep. I’d rather you get them all done within a few seconds. Friday’s session is there to chuck in some 10k pace ahead of Worthing. Happy if you wanted to do 90 mins with your gang Sunday.

Coach Simon🍊

124 POINTS TARGET

122 Points

MONDAY

gym-workout

Paul's S&C

15 POINTS

Considering my shoulder was a real issue at work today it was fine for this. Must be different muscles or the repetitive nature of my job at times. Don’t stress about not going to the briefing, I just overthink everything and haven’t worked out how to shut the brain of yet. Enjoy them bluebells, it’s wonderful out. Hopefully the situation with everyone improved soon and we can go back to all smiling and supporting each other.
Agree. Shoulders are weird. I’ve had some real issues lately but think they too are caused by RSI when I have poor posture at work, so perhaps yours is related. I think we probably neglect stretching our shoulders as well. I’m just going to stop talking HR from now on. Was cool to be able to run at track last night and surprised a few of the quicker ones there when I came past them in the last rep.

Coach Simon 🍊
15 Points

TUESDAY

track

8 x 400s & 200s 💨

28 POINTS

Struggled to get going today and the wind was relentless (I miss Tuesday track soo much already). 400s were closer to 5:10 pace and 200s were below. The last 200 I had the wind behind and gave it the beans as I felt tired but strong. Dang that was fast Not ideal pace but it will be there when we need it
You’re not going to hit the pace every session. Much like you don’t run 20+ miles every marathon session you do. It’s that consistency that makes the difference. Yeah Tuesday morning track would be handy right now. But another big workout in the bag. Awesome work Paul

Coach Simon 🍊
28 Points

WEDNESDAY

gym-workout

Paul's S&C

15 POINTS

Settling into the new routine nicely. I’m going to have to do a before and after pic before we finish up as the change is quite a lot.
Glad to hear it. What more gains since this new routine? That’s good to hear. Yeah a before and after would be awesome. I wanted to comment on your trail run too. I know you’ve talked about retirement, and your desire to run more trails, you enjoy leading. What about doing something more formal? Trail led runs where people pay a few quid. You’d be awesome. I wanted to go and run on the trails Wednesday but ultimately I didn’t want to run solo so went to Horntye instead. Had there been a trail led run for let’s say £3, £4 even £5 quid I would have been there. If there is even a pinch of interest on your part let’s chat. Although I do come up with a new business idea everyday (just ask Jax). But imagine a group led 20 miler on the SDW, getting paid a bit of pocket money (that’s all it would be) to run the trails. That would be living the dream right? I think it has potential, but all depends if it’s something you would be interested in or comfortable doing. It’s hard charging for something which is ultimately free. But if you do something well, and you’re the best run leader in the club, then people will pay, trust me. As I say I have these ideas everyday so feel free to completely ignore me, Jax does 😂

Coach Simon 🍊
15 Points

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

Added Friday’s hour to this for a chance to get off road in the countryside. Plus I am off to spectate London again so no running Sunday. Ill get the 10k session done Saturday morning. Felt a bit off but thoroughly enjoyed that
Smart thinking. You could do a straight tempo Saturday if you wanted to include parkrun? That’s what I would do, even if you have to pause at the start line for 5 mins after the first 2 mile burst. As per previous message, you’d make a great trail running guide 😉

Coach Simon 🍊
30 Points

FRIDAY

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si-200s

5 x 1 Mile Reps (10k)

34 POINTS

Put parkrun in the middle. 1 fast mile then parkrun the rounded up. Went a bit short on distance as I forgot to stop the watch after the first fast mile. Very comfortable and talking for the second half of parkrun, had to slow myself up. Plus I have lurgy too so really positive run. Thank you for the kind words about trail running leading etc. oddly enough a few people have also suggested I do charge for local trail runs. Maybe I’ll look at it one day.
All bodes well for a strong run at Worthing next week. Would have been silly not to include parkrun. Great work Paul. If you ever decide to do something in the trail running world I’m happy to help you (build you a website etc, or even team up), I think you’d be fantastic. Imagine getting paid for taking a group on a 50k trail run along the 1066 country walk. How cool will that be. Anyhow I’ll stop talking about it now. I’ve got enough to crack on with my coaching to keep me busy. Will msg you about next Sunday at some stage to see if we can go down together. Will be heading to London but need a lie in, so we will probably head up later.

Coach Simon 🍊
34 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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pett-xc

60 Mins Run

18 POINTS