This is something I started doing a while back. So rather than message notes via WhatsApp I’ll include them here which is visible from the dashboard if you ever want to refer back to them.

The ratings are something you can edit if you feel they are incorrect at the moment. You are probably in a better position than me to rate yourself in these categories. Why do this? Well it helps to understand what weaknesses we may have as runners and what improvements we can make. Sometimes it’s not actually the miles we do but our recovery (sleep & nutrition) that can make a big difference to our progress. So let me know if you want to change them, just click the edit button do that.

I must say, to this point it’s been such a wonderful experience for me. I remember when we first met in the park and the conversation was around persistent injuries. Then we had the bad luck over the winter, but I think since then the consistency in the training has made a big difference and allowed you to run pretty much niggle free for most of this year. So for me, that’s a big achievement for our coach/runner relationship. Hopefully we can keep that going right up until Beachy Head.

If it ain’t broke, don’t fix it. That’s pretty much my approach to this plan with the back to back weekend runs, although fewer of them, which worked so well in the previous blocks, being a mainstay once again.

I’ve added in a Tuesday session, which will vary from one week to the next. It won’t always be with the team as we do a lot of speed work and as an ultra runner doing 16 x 200 metre reps is too much of an injury risk and won’t help your Beachy Head time much.

I’ve stripped it back a little as I felt at times from your feedback time was an issue. So there is never more than 5 sessions per week. Some weeks you run 4 times and do 1 S&C. Others weeks it’s 3 runs and 2 S&C. I think that’s a nice blend and should provide additional recovery time, so it doesn’t feel like a chore.

Any questions just ask, but I think your fitness is already there, we just need to nurture it, hopefully make it more enjoyable with additional variety and of course get you out on those trails you love so much.

Lastly I did put in some Friday runs, that’s because there is now a Hastings Runners Friday session and often it’s on trails, so I thought it might interest you. Stacey and Kate often go, they are the other two female ultra runners on the team so you’d get along well. But we can play it by ear, one week at a time.