Week Commencing: 15 June 26

Choose Day👇

Back to back at the weekend is the key to get those miles in, building for the SCC. Tuesday is a slightly tweak, we want to be working at a comfortably hard level. So we can all run 400 metres at 5k pace right? Shouldn’t be tough, but pile on 16 of them with short recoveries and it becomes challenging, but pacing is key, stick to 5k pace and you should find this session tough but rewarding and recovery should be quicker as you’re not pushing the pace too much. More volume, less intensity. Any issues with the rest of the schedule let me know. Keep smashing it Joe.

Coach Simon🍊

175 POINTS TARGET

193 Points

MONDAY

pett-xc

60 Mins Run

18 POINTS

75 mins on the bike this morning @ 125 BPM. 70 mins run this evening @ 135 BPM. A great day of low intensity!
Nice. Loving the HR reference as well as gets you thinking about where the intensity is at. Awesome days work Joe, great way to start the new week.

Coach Simon 🍊
36 Points

TUESDAY

worthing10k

16 x 400 Meters

28 POINTS

Jeez that was tough but quite enjoyable. Felt strong and comfortable. Didn’t try to push the pace too much, as I have done with reps of that distance in the past, just kept it relaxed. A decent session
Loved that pace. And that’s the idea, not to push the pace too much that you blow up. But to be able to bank 6.4km of work at 5k pace. That’s going to bring some decent gains. Awesome work Joe.

Coach Simon 🍊
30 Points

WEDNESDAY

gym-workout

Joe S&C Session

12 POINTS

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

30 Mins Stairs

14 POINTS

Did 35 mins stair – 170 floors. Did all the legs, plus a couple of bonus exercises; 3 sets of leg extensions, plus a new machine that I’ll send you a photo of on WhatsApp. Had to wait for the stair stepper to become free, so did 10 mins row, whilst I was waiting…boring🤣 Upper body to be done on Thursday. I have a day off work and will hopefully be buying a car…exciting!
Quality session in the gym. Great work Joe. Good news about the car too. It can make a big difference and be a very good time saver, definitely makes life that bit easier.

Coach Simon 🍊
30 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

Did all the upper body stuff at the gym, plus some bonus leg press reps. Also ran there and back, so another 30 mins of low intensity running…making up for last week! Still sitting on doing the Grand Union in 2 weeks…still want to do it 😉🤣. Do you follow Andy Glaze on Insta? I’m finding his posts about the Spine race very inspiring. I may do the Summer Challenger next year, which is a ‘shorter’ version of the full race. Not ready for 268 miles yet 🤣
Nice work on the run and gym stuff. I use to follow quite a few of the top ultra runners that I first came across on You Tube. They were doing all these crazy distances and events. I then lost a bit of interest but when I came back to it, I noticed a lot of them were out injured, some of them not running at all. And that’s when they tend to disappear from the media spotlight, so whilst it’s inspiring following these guys, for each one smashing it, how many are fucked because they have just overdone it? That’s my fear for you, and why I do pull you back a little. I know it’s probably a little frustrating but I don’t want to reach a point in 12,18,24 months time where you are sitting there thinking “shit I should have listened to Simon”. I remember a documentary on the Dragons Back race and the guy that won it that year said it took him 6 months to recover properly. Anyhow I’ll stop talking now, well done today.

Coach Simon 🍊
10 Points

FRIDAY

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start

10K Race

45 POINTS

Started off nicely, then – half way up the first hill – I came across a 13 year old lad, who was really struggling and was very upset, so I gave him a little pep talk and told him we’d get up the hill together. I stayed with him until about half a mile from the 5km finish and kept him going, as he continued to really suffer at times. Then my race started again and I was able to pick the pace up again quite nicely and pick off people ahead of me. I saw that lad again, who was called Harry, just as I was approaching on the line and he cheered me on, so that was a nice moment. Helping people always comes first for me…some things are more important than PB’s and race places
Ah that’s a really nice thing to do and that will stay with that lad for a long time. Maybe forever. And he’ll look up to you and what a strong runner you are and perhaps even use it as inspiration. Plus it meant you could then start picking people off for the rest of the race which must have been fun. Well done for just being a top bloke.

Coach Simon 🍊
45 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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sam-davies-1

180 Mins

54 POINTS

What an amazing morning, which I felt so very grateful for. Alarm went off at 3:30am and left home at 4:20am. Parked next to Clapham Common and realised that there were so many cyclists around as it was the London to Brighton bike ride. I set out on my run, taking in Clapham Common, Battersea Park, some very posh parts of London and then Hyde Park, which was looking stunning. I had a little run around Hyde Park, then met up with Andy Glaze and about 200 other runners/fans. Many selfies with Andy were taken, who was very gracious and friendly, then we all set off for a big group run around Hyde Park. I got to chat to Andy a bit more and what a lovely guy he is. He’s also in recovery, like me, so we had that in common….he said it’s the best and I know it certainly is. I ran back to Clapham Common and ran for 150 mins, instead of 180, as I needed to get back home for Father’a Day
Sounds like a pretty epic days and thanks for sharing the details. Feedback like this really lifts my spirits and spreads positivity, so thank you. Sounds like a top bloke and pretty amazing so many turned up to run with him. Love the commitment too to get up that early to do it. Bonus of having the car now as well. Awesome work Joe. 150 mins was perfect as took you to a bonkers 193 points (110% for the week), any more and it would have been over training.

Coach Simon 🍊
42 Points