Week Commencing: 11 May 26

Choose Day👇

Hopefully this planned recovery week will give the knee a bit more chance to recover with the long run not being until Sunday 🤞 Keep all the runs easy at a low effort and heart rate if you can. Any problems just shout.

Coach Simon🍊

106 POINTS TARGET

54 Points

MONDAY

Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 POINTS

gym-workout

Gym Legs/Core Session

8 POINTS

That was great, I did almost 90 mins in gym… very sweaty!!! Had a go on stair climber at the end and it seemed okay for knee… hurray!! What sort of speed do you tend to have it on? I was more or less running, but I only did 5 mins on it! Feeling good, anyway! Thanks for all your encouragement!
Wow. 90 mins is brilliant. Great to hear you are feeling good. I focus on HR on the stair climber. Which works out about level 8. So it’s not that fast but means I can do more (have done up to 60 mins in the past). You should be able to measure your HR on there by holding the handles. Anywhere around 140 or below is ideal. Fantastic work though Anna.

Coach Simon 🍊
14 Points

TUESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Knee weirdly started twinging during the afternoon… I was worried I wouldn’t be able to run but it was okay… not great so I took it very slow… but hopefully just a blip on the path… bloody bored of it tbh! But doing all I can…
It is frustrated, my leg still gives me a bit of pain and I’m 7 months since I first experienced it. The fact you are doing more gym and losing weight will help long term and should reduce the risk of any further injuries. Glad you were able to get out and run tonight. Well done Anna

Coach Simon 🍊
24 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

I dis the hour but my knee/leg doesn’t feel great- I’m so aware of it all the time as I’m normally running about with the kids etc and I can’t! I’m having a bit of a radical thought… It’s epically gutting but I can’t see myself doing 100km on this leg in 6 wees time. I’m thinking, I could pull out and get a 50% refund (damn!) and then enter maverick jurrasic 100km in October… then keep on losing weight and going to the gym… and also I wonder about stopping running for a month to let it heal- going to gym 4x week all that time… then hopefully picking up again better than ever around end of June… What do you think? Too radical, or a sensible move? Xxx
Bother. How long to you have before the 50% refund kicks in? I’d wait until the last possible moment. But from my experience I would always choose the most sensible option. You then give yourself that time to get stronger in the gym and potentially lose a few more pounds. And having that window of opportunity to do that could set you up for the next 18-24 months and some of your best running ever. Where as if you do the 100km and make the leg worse you might set yourself back 3-4 months. So I think I’ve kind of answered the question right?

Coach Simon 🍊
18 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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Beautiful young brunette working out in an elliptical trainer and smiling

20 Mins Elliptical

6 POINTS

gym-workout

Gym Legs/Core Session

8 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS