Week Commencing: 1st June 26

Choose Day👇

I feel like we’ve found a nice level right now which hopefully you feel is achievable and not too demanding? You’re running well and often it’s just a case of keep doing what you are doing and it’s my job to ensure that happens and keep you motivated. I’ve put 70 mins Wednesday to allow for a jog to and from Horntye. I don’t have the Alan Corke in the plan at the moment so just wanted to double check that’s not on your list this year. But otherwise, keep doing what you are doing, which is awesome by the way. Any problems let me know. The 5-5-3-3-2-1 is just here to represent Anthonys efforts and the pts are likely to be the same.

Coach Simon🍊

108 POINTS TARGET

102 Points

MONDAY

pilates

Pilates

10 POINTS

Lots of leg and glute work tonight so great from a running perspective. All good.
Awesome work Jan. You’re Pilates always sounds like a strength workout.

Coach Simon 🍊
10 Points

TUESDAY

track

4-3-2-1-30s

24 POINTS

Efforts session – really enjoyed. Didn’t quite get the 5k pace right (too fast) I find it difficult to run at pace and check my watch at the same time. I always find the first rep hard but feel much better on the following reps once I’ve warmed up. I missed recording the 30 second rep and may not have paused my watch when resting between two other reps. Felt good and not too taxing. Loved running in the rain – very refreshing ☔
So pleased you enjoyed. Sometimes I fret about whether the sessions are the best for our fitness to improve, but really enjoyment should always be the number one priority for us as hobby runners. I need to remember that. Great running as well Jan. Most go off too fast. It’s good the more you can get into tune with your pacing. I reached a point where I could tell if my pace had dropped by a few seconds per km without relying on my watch first and that proved very handy in goal races where I could then react quickly. It just takes practice. Great to have you along though.

Coach Simon 🍊
24 Points

WEDNESDAY

jake-p2p

70 Mins Run

21 POINTS

Thoroughly enjoyable run – a few twinges, particularly in my Achilles and calves but otherwise felt good. Managed to persuade Bill to get out and run which was a bonus and of course he enjoyed it 😀
Perhaps just a reaction to the speed work yesterday and hopefully the niggles will go. Glad you and Bill both got out and enjoyed this one. How is Bill these days? Still effected or close to his usual self?

Coach Simon 🍊
21 Points

THURSDAY

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swimming

30 Mins Swim

9 POINTS

gym-workout

Jan's S&C

12 POINTS

🏊👍 S & Cs completed – used loop resistant bands on exercises that lent themselves to them and added weights to a couple of other exercises. My left Achilles is a little painful to touch so keeping an eye on that but not worried about it. I won’t be doing the Alan Corke as it’s the race I got injured in and don’t want to risk it with my Achilles. Bill making good progress thanks but still has a way to go.
Well done Jan. Ice can always be a good healer. I’ll get the peas out if anything starts hurting a little and find it can make a big difference. But yes wise to keep an eye on it and ensure it doesn’t get worse. Glad to hear Bill continues to make progress. That’s quite an ordeal you have both been through.

Coach Simon 🍊
21 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Not particularly comfortable today – I played football for the first time in a month on Friday so a bit of muscle fatigue from that. A few twinges too and Achilles still niggling. Lack of sleep and found out yesterday that Bills brother died 😢 Have his brother in law’s funeral next week so another trip up north which means my availability will be limited again next week. I’ll let you know nearer the time. Id forgotten about the Heathfield 10k so will register for it.
Sorry to hear about Bills brother. That is really sad. Sending my regards. I found out last week with poor sleep just what a difference it makes and felt broken on Saturday. But quickly recovered. But I think it’s important to be aware when you’ve not had great recovery that you are at a greater risk of picking up injuries and niggles. Still, 2 hours done so very impressive. On a positive note that’s 20 weeks of training banked in the 100% club so 4 stars 🌟🌟🌟🌟 That’s great consistency. Well done Jan.

Coach Simon 🍊
36 Points