20-26th April

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.

122 Points Achieved

MONDAY

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.

TUESDAY

28pts | 8 x 400s & 200s

28 POINTS

2km WU @ Easy Pace RPE: 3
8 x 400m @ Target Pace RPE: 8 (90s)
8 x 200m @ Target Pace RPE: 9 (60s)
2km CD @ Easy Pace RPE: 3

Push the pace and effort here. Work hard to make those gains. You got this!!

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

WEDNESDAY

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 😂

thursday

12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

30 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 😉

FRIDAY

34pts | 5 x 1 Mile @ 10k Pace

34 POINTS

1.25 Mile WU @ Easy Pace (RPE: 3)

1 Mile Reps @ 10k Pace (RPE: 7)
3 Mins Recovery
x 5

1.25 Mile CD @ Easy Pace (RPE: 3)

Breaking down your 10k goal pace into mile reps should make it more manageable and give you practicing running at that speed and RPE.

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.

MONDAY

15pts | Paul S&C

TUESDAY

28pts | 8 x 400s & 200s

WEDNESDAY

15pts | Paul S&C

thursday

12pts | 40 Mins Run

FRIDAY

34pts | 5 x 1 Mile @ 10k Pace

SATURDAY

Rest Day

SUNDAY

18pts | 60 Mins Run