See how you feel Saturday. We could always take that as an extra rest day if you feel the recovery before the 5 miler would be more beneficial. The rest is pretty self explanatory. Any issues let me know. Keep up the great work Sue.
Always feel free to tweak a few exercises if you want, just try and avoid working the same muscle groups twice.
Both sessions done . The new machines are good.
Felt a few niggles in kee and glutes today. Did a could yoga stretch after both sessions.
Mark & I are doing efforts at 6.30 am tomorrow morning when hopefully it will be cooler.
Excellent way to start a new week. It’s been a busy weekend for you so I’m not surprised you are aching a little bit, but keep an eye on that just in case, glad they have invested in some new machines. Well done Sue. Coach Simon 🍊
Don’t go off too fast as 20 reps is a lot. RPE towards the end of each rep should be a 9 and pace will be towards the lower end or just under your 3k targets. Consistency is the key.
Phew thatwas hot this morning. Missed the group but wanted to do it before day got to hot.
Session done with Mark .
Felt good & managed to keep up with Mark. Avg pace 8.58 min/ mile which is good for me.
Definitely felt faster when moving . my arms. Worked on posture.
Under your 3k pace which is great, especially in those conditions. Great to hear you still working on those key factors. Efficient arms are really important when moving faster and posture is always a key. Excellent work Sue Coach Simon 🍊
If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
Did session early again. Felt tough my legs were tired. Ran towards Hastings which was a mistake at that time of day as Sun was right and I couldn’t see with the glare.
Will be leading a walk 2 run . As well as warm up and drills the main session for my group is 2 min running 75 sec walk.
Well done Sue, sorry to hear you found it tough, maybe the change of routine caused that? If you let me know what you end up doing later I can add the pts tomorrow. Keep up the great work though. Coach Simon 🍊
5 miles is a really tough distance to get right. Rest assured, this is tough. The first mile is so important, don’t go off too quick and you’ll set yourself up for a strong race. Pace should be right at the top of your Zone 5, 10k target. Towards the end you’ll be working in Zone 6 though from an RPE and heart rate perspective.
Enjoyed going out but struggled in the heat on the way back. Lost a bit of form on the way bavk.
Kept a fairly even pace miles varied between 10.20 – 10.28 min/mile. First mile the slowest gradually getting faster.
Was 3 min 26 sec faster than last year so please. Have a rest day Saturday paid off.
Well done Sue, that’s pretty cool still to improve by that much on last year and to pace it well, where you got quicker as each rep went on. It’s good to also highlight what you think you could have done better, but it’s not always easy in the moment when you are feeling tired in the heat. Great running though Coach Simon 🍊
