20-26th April

Recovery week, bonus, so only one tough run. The hills. I’ve put them Wednesday as I know in the past when you’ve been unavailable Tuesday you have done them the following morning. Pretty quick session to smash out before work if need be. Any problems let me know. Keep up the great work Ben.

97 Points Achieved

MONDAY

2pts | Stretches

2 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

10pts | ASPT

10 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

10 Points

Did ASPT. First session outside. In the park and there was a fair bit of running around. Calf felt fine. Didn’t do stretches, but see tomorrow.

Must be nice to be back outside and glad the calf behaved itself. Good job Ben.

TUESDAY

22pts | Bimble💙 & Strides

22 POINTS

60 Mins @ Bimble Pace (RPE: 3)

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

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)

28 Points

Did a solo run from work in Bexhill. Calf still felt fine, so think I am over that issue now. 🤞 At lunchtime I did Yoga, with one of my work colleagues, together with some local solicitors. This may become a regular Tuesday thing. Not sure what that is worth points wise, but I would think similar to a couple of stretch sessions?

Well done Ben. 40-60 mins of yoga is worth 6pts, I even have a session on the platform I can add if it becomes a regular event. So will add it on here. Glad the calf feels ok.

WEDNESDAY

23pts| 20 x 30 Secs Hills

23 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.

23 Points

Was looking for an alternative to hills, although I think calf is fine now. Plan was to do 1 mile warm up, and cool down and in between do 3 miles progression. Unfortunately did on link road, which is not flat, and when I got half way through and turned around, the wind was relatively strong. Anyway, I think I put more effort in each mile, even if I didn’t get faster. Got stoolball practice again tomorrow and if I get injured again, you won’t need to say anything, as the bimblers will disown me! 😂 I am going to Reading on Sunday, so will likely swap Sat and Sun sessions. I will try and get back to doing the planned sessions next week! 🤞

Sorry, I should have switched that really. In future give me a nudge to offer a more suitable session. Sounds like you had a decent run though. I’m doing 2 hours Saturday morning. Leaving mine (near track) probably around 7:45am and then running down to parkrun and finishing there. More than welcome to join, could meet at Dordrecht Way about 8am? Then you could either run back to car or I could drop you back (Jax is giving me a lift). Pace likely to be closer to your marathon pace than easy, but means you could have Sunday off if you do 90+ mins at around marathon pace. Kev B likely to be coming too and I might post on the training group.

thursday

Didn’t do stretches. I don’t seem to find time when I am out in the evening. Did stoolball practice. No injury. 😊

Phew. That’s a relief, can always move the stretches if need be.

FRIDAY

SATURDAY

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

36 Points

Absolutely loved that run today! 😊 Some of the Bimblers were meeting at 8:10, so got down to Parkrun start for 7:30 and did 40 mins easy, before joining them for another 40 mins, then plan was to run Parkrun at something like HM pace. Ended up doing a progression parkrun as Andy and I pushed ourselves on, eventually doing 25 1/2 min parkrun, with final mile at 8 min/mile pace. That felt fairly comfortable. So did 105 mins in total, and over 11 miles. Partly went longer and quicker as decided I wouldn’t run tomorrow, so can have a bit of a lie in before driving up to Reading. Then had 2 cakes to celebrate Andy’s 200th parkrun!

That’s cool. A good idea to give yourself that extra rest on Sunday. It makes sense now as when I saw you during parkrun I thought it looked harder than an easy run and was worried the calf was playing up. But definitely enough pts to get you over that magically 95% mark and in the club. Hope you had a nice day Sunday too?

SUNDAY

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.

Didn’t do any exercise today. I have somehow done something to my shoulder, so going to avoid ASPT. May do track instead, as think I may be fine running. Also can’t do your session tomorrow as got meeting, so track might be a good replacement.

That’s alright, target hit. Will message about track.