Week Commencing: 11 May 26

Choose Day👇

Really hope the shoulder has improved? Tuesday will be more of a form session to just work on those key hill elements. Still work hard but doesn’t need to be max effort with the race Sunday. I’ve pout 30 mins easy on Saturday as thought you might want to pace 30 at parkrun? I wouldn’t pace much quicker as then you’ll tire yourself for the race. Speaking of which, not a race we need to be setting targets for. I’ll put a post out about pacing later in the week. Any issues with the schedule let me know. Keep up the great work Ben.

Coach Simon🍊

120 POINTS TARGET

118 Points

MONDAY

circuits

ASPT

10 POINTS

Shoulder, although better, still not right, so decided not to risk ASPT (Adam would have adapted, but wouldn’t have felt comfortable doing anything with arms). Instead did a short legs workout at home: Squats 3 x 10 Side Lunges 3 x 10* Calf Raises 3 x 15 Split Squats 3 x 10* All x 2 About 17 mins in total.
Anything is always better than nothing so well done for including these Ben.

Coach Simon 🍊
4 Points

TUESDAY

profile

Hill Reps 60-45-30

22 POINTS

Enjoyable hills session. Felt hard work tonight, not sure if just because of a long day at work, or if pushed harder. As usual felt good generally and managed to keep pushing to the end, after feeling like I was fading in the fourth reps. Not got back into doing stretches.
That is always a tough session due to lack of recovery but very impressed with how you are running right now. Just a case of maintaining that consistency 💪

Coach Simon 🍊
22 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

I had stoolball on Thursday, so did a solo bimble this morning. Took it nice and easy, rained for the first 15 mins, but was sunny by half way!
Not stool ball again 😬 Just kidding, well done for getting out and doing the run.

Coach Simon 🍊
18 Points

THURSDAY

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bimblers

Bimble💙

18 POINTS

Played stoolball this evening. Batted for 8 overs, scoring 73 runs. Is that worth a couple of points? 😉
That sounds impressive. Is it? How mean would I be if I didn’t give you any pts for this 😂

Coach Simon 🍊
5 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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Had a cheeky 5 min warm up. Fairly happy with pacing – official time – 29:59, so close enough to 30 mins!😉
I pride myself in my pacing, but have to hand it to you, I don’t think anyone is as good as you!! Awesome work Ben

Coach Simon 🍊
11 Points

SUNDAY

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simon-half-marathon

10 Mile Race

58 POINTS

Well, that went well! 😊 Didn’t sleep that well, and legs felt heavy during the warm up, so had no expectations. My goal before the start was just to do under 90 mins. Started steadily and then the first big downhill came and I let myself go and overtook loads of people and never looked back. Powered up the hills and was overtaking people both going up and going down the hills. Got beyond half way and just kept on pushing. The training must really be working as was able to push up the hills and then push on when I got to the top of them. Final time was 1:22:36, which, checking on Strava is a 22 second PB for 10 miles (beating EOY Staplehurst time from 2018). (I have done 10 miles faster as part of a half marathon, but that doesn’t count does it!) So, in case you didn’t realise I was very happy with that! Did 10 mins WU and 10 mins CD.
Honesty this has put a huge smile on my face. What a brilliant time and glad you had such a great experience out there. It’s so rewarding when you feel strong and can overtake other runners. Congratulations on the new 10 mile PB. It definitely counts by the way, and to get a new personal best from where you’ve battled back from is huge and you should be really proud of yourself for both your patience and hard work. You’ve earned this. Awesome running Ben!! You may have been the only team member to do the 10 minute cool down as well 😂

Coach Simon 🍊
58 Points