Feedback - PBrunner

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MONDAY

Louise H

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Easy run. Mainly trail in the beautiful woods. No niggles. HR was a bit high but putting that to hormones and feeling a bit pooped from work.

Target: 108pts

Achieved: 0pts

Philippa

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Not done – Bank Hol Monday family time. Hope you guys had fun.

Target: 92pts

Achieved: 0pts

Susie

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Done 🙂

Target: 44pts

Achieved: 0pts

TUESDAY

Jamie

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Was very happy with this one! Planned to do this along the main Bexhill prom, but it was packed when I got there so headed to the lower prom. There was a small headwind on a couple of the reps – nothing major but took slight edge of the pace – averaged 3:54 across all reps, with the last rep at 3:51.

Target: 111pts

Achieved: 0pts

Philippa

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Done

Target: 92pts

Achieved: 0pts

Susie

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Done 🙂

Target: 44pts

Achieved: 0pts

WEDNESDAY

Louise

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Took it easy keeping HR low. Average 139 bpm for both. Stairs, no holding on, most on level 5 but had to drop to 4 now and again to keep HR down. Was supposed to swim but forgot my swimsuit 🤦‍♀️, so did stairs instead.

Target: 140pts

Achieved: 42pts

Allan

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Very pleased with my race yesterday , it proves there is life in the old dog , I have booked the Goodwood half on the 5th July. All good this morning , Hope you’re feeling fine as well ?hold the back pages and the the front . 😂😂😂 hot off the press amended result of Hastings 5 k official result a certain Allan G Payne equaled his time for the the Hastings park run . .he must have pressed his watch a bit slow , well he can’t be quick at everthing😂😂😂😂

Target: 90pts

Achieved: 20pts

Anna

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Damn! Had to drop out as leg was all jangly pain once I started running! It was the right decision though, and hopefully it won’t have delayed the healing too much as I dropped out so early.

Target: 121pts

Achieved: 0pts

Ellie

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Thanks for your support in my marathon training, a few years ago it was something I would have never contemplated, but when you see others in the club just running week to week and putting the time and effort in you realise that if you do the same it is possible even if I’m not very fast. Really looking forward to the LM. Enjoyed the Seafront 5k yesterday. Am a bit worried I am not doing enough at the moment as I’ve not been able to complete the plan both last week, and this week missed the 90 mins on Tuesday ( my mum had acute appendicitis so we spent the day in the Conquest, fortunately she is recovering really well ). I’ve got until next Monday off work but also don’t want to overtrain. Could you advise what to do over the next few days please? Was hoping to get a run in today. Seafront 5k was 35 mins plus 10 mins warm up. I know Thursday is your day off so don’t worry if you don’t see this until Friday, I will note down tonight any running done today. Thank you

Target: 101pts

Achieved: 0pts

Glenn

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Done

Target: 121pts

Achieved: 30pts

James

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Good interval session on the bike, heart rate up & down so working hard.
Strength workout completed & no issues at all.
Well done with your 5k, great run.

Target: 101pts

Achieved: 22pts

Jamie

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Another enjoyable run – luckily with the evening starts the temperature had come down slightly! Strides done

Target: 111pts

Achieved: 0pts

Jan

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Provisional result 26.59 – happy with that as was feeling a bit weary tonight. Am very happy also to have finished with nothing hurting (not even a twinge) so from that perspective I feel great. Hopefully can get my time down a little in the future. Couldn’t get down in time for the drills but had a good warm up running from home. Didn’t manage a cool down jog as Sara (daughter) came down to see us plus got caught up with chatting to HRs.

Target: 113pts

Achieved: 18pts

Kirsty

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Ah poop I did a walk warm up from the car to the loo 😬 and a CD to the car (what do I add to the rest of the week so I don’t loose 🌟) So about tonight……. My garmin pb is 26:50, Strava took tonight as a pb at 26:58. However. I am elated. It was so hot, humid, and everytime I took a breath it seemed to be pure weed. 😵‍💫 so I’m excited what I can do on a cooler day. I did turn my watch off (so I could just see the time) and I wonder if that helped a bit….i do think I went out too speedy, I may need to look at this playlist!

Target: 120pts

Achieved: 31pts

Laura

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Swapped today’s run and Thursdays round as tomorrow’s club run will take an hour. Ran today without seeing pace on my watch and tried to keep heart rate in low 140s instead, definitely harder in the heat but pretty much achieved this and it meant a much slower pace as last week these runs probably where too quick. I moved the strength to tonight as well, Friday is looking busy and the strength on weds and racing Sunday worked well last week. Also did the stretching, can really feel mobility changes when doing this and the strength work.

Target: 117pts

Achieved: 25pts

Louise

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I know I know I’m being ridiculous being annoyed with at 25 min 🤣 But I’m annoyed the demons got me! 😡 Ducked out the cool down but I don’t have yoga in my plan

Target: 132pts

Achieved: 38pts

Louise H

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Spring 5k Kept it at HMP although maybe a bit quicker at the end due to keeping Kirsty going. No niggles

Target: 108pts

Achieved: 0pts

Lou M

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I didn’t feel very energetic tonight. Poor sleep the night before and feeling very lethargic all day, maybe a bit dehydrated. Excuses, excuses! But felt disappointed in myself that I didn’t have a good one in me. That’s the frustration with running. We always feel we have to be and do our best! Still, I got up and out and that better than not!

Target: 104pts

Achieved: 20pts

Mark

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That was brutal, the humidity was nuts, I had to sit down for a rest and take on fluids before completing the Strides. I ran through Bottle Alley.

Target: 115pts

Achieved: 31pts

Matthew

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Not sure how to move from Wed to Fri. My quads and glutes still pretty sore after Monday’s session. Am going to leave strength training today and pick up on Saturday if all feels good.

Target: 84pts

Achieved: 20pts

Michelle

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I don’t know what or how that happened this evening 😊 I told paul I was going to step back and not run but he said just see it as a 3 mile run, a lot less that my usual runs😂 my heart was pounding, felt a bit sick and such a dry mouth, not to mention an ankle on fire 🔥 from anti inflammatory rubs, and deep heat spray but some how the pain and stiffness is on rest with keeping my ankle still. I went off to quick I know I did ! As usual but I felt strong and thought right just keep going and give it everything you have and I really did 😊 Who ever would have thought I would have produced a PB, park run 5k Pb was 24 44 and today I clocked 24.21. I can’t say I’m looking forwards to another 5k ….. 😂 but I’d be lying if I didn’t dream of dipping under 24 mins one day ! Job done for today and I am super made up 😊

Target: 125pts

Achieved: 15pts

Mitch

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45min swim done. Well done on your 5k, hope you managed it pain free?

Target: 135pts

Achieved: 48pts

Philippa

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Nice to do. Such a good atmosphere. Bit of a crappy effort from me. Strong finish though! Speed seems unsustainable for me 😩 or it could have been the slice of fruit cake I had before I left the house. Anyhow, pain in right heel again and this was hurting towards the end.

Target: 92pts

Achieved: 0pts

Shain

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Felt really good with this run. 3.5k in my heart rate spike up 20 beats per minute so didn’t go past Lewis and just used him to tug me in that last little bit. Feel like I’ve got more in the tank especially if it’s not as hot and not overcoming the end of this cold.

Target: 100pts

Achieved: 20pts

Stephen

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Not a bad rest day after work that is, I picked up an elliptical machine so I can x train from home on the Strength days. Good to see you and everyone else race in the evening legs feels slightly better this morning (Thursday) so thats raised my spirits too I will still x train for the coming week i think thou.

Target: 130pts

Achieved: 51pts

Steve

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Heavy legs but not unhappy with 20.40. It normally takes me until about June or July to dip back under 20 mins.

Target: 116pts

Achieved: 20pts

Su

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I knew there was a reason I still did a CD after drop off, 😆😆. Peer pressure led to little CD running with the gang! I wasn’t feeling this, but wanted to prove I can still sub 30 5K…..

Target: 116pts

Achieved: 26pts

Susie

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Done! 13 mins run to the gym, 34 mins on the treadmill and then 13 mins home. So 60 mins in total 🎉

Target: 44pts

Achieved: 0pts

Tina

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Done!

Target: 114pts

Achieved: 14pts

THURSDAY

Adam

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All good as per plan.

Target: 107pts

Achieved: 45pts

Chris

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Done

Target: 135pts

Achieved: 21pts

Glenn

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All good

Target: 121pts

Achieved: 30pts

Jan

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Swim done 32 boring laps 🥱 Just as well I have the incentive of a walk and coffee with my friend afterwards 😄 S&C’s completed too 🍊

Target: 113pts

Achieved: 18pts

Kirsty

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Wwwoooooo did it! The whole thing again! I know arms are irrelevant but enjoying getting strong! Boooooom 💪🏻🔥🍊

Target: 120pts

Achieved: 31pts

Lucy

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Target: 90pts

Achieved: 12pts

Maria

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Did the 5k today as can’t do Saturday.

Target: 100pts

Achieved: 48pts

Matthew

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Stretches done. Run @ 6:45/km for just over 10km, 70 mins. In zone 2 for 73% of time compared to last week’s 10km at same pace for which I was in zone 2 for 10% of the time.

Target: 84pts

Achieved: 20pts

Paul

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Needed a kick to get out the door today (it’s been a long 3 day week). Struggled with the first 4 and was just around the 5min marker then relaxed a lot and felt like I could go all day. So I pushed the last two a bit more to finish strong. Average pace was about 4:45 per mile

Target: 125pts

Achieved: 48pts

Shana

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Clams were mainly me laying on the floor with Solomon looking into my face and then rolling on me! All stretches done with the help of Oscar and Solomon.

Target: 67pts

Achieved: 33pts

FRIDAY

Su

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See Tuesday feed back for some S&C.

Target: 116pts

Achieved: 26pts

SATURDAY

SUNDAY

TRAINING WEEKS

Laura Todd

117pts

25pts 20%

Louise Cavill

132pts

38pts 30%

Louise H Hart

108pts

Lou M Moor

104pts

20pts 20%

Lucy Harvey

90pts

12pts 15%

Lucy Pollard

135pts

10pts 10%

Maria Gosden

100pts

48pts 48%

Mark Dunn

115pts

31pts 25%

Martin Ayling

100pts

24pts 24%

Matt Button

135pts

9pts 5%

Matthew Rose

84pts

20pts 25%

Michelle Fox

125pts

15pts 15%

Mitch Richards

135pts

48pts 40%

Paul Lambert

125pts

48pts 40%

Philippa Windsor

92pts

Phil Verity

120pts

40pts 33%

Rebecca Richardson

129pts

15pts 20%

Sally Blick

102pts

44pts 15%

Sam Davies

104pts

Sarah J Taylor

132pts

Sarah Taylor

131pts

Shain Barker

100pts

20pts 20%

Shana Burchett

67pts

33pts 50%

Simon Linklater

132pts

45pts 30%

Stephen Gates

130pts

51pts 40%

Steve Stanley

116pts

20pts 15%

Su Sparkes

116pts

26pts 25%

Sue Mann

107pts

33pts 30%

Susie Wood

44pts

Tina Fitzgerald

114pts

14pts 10%

Victoria Watkin Jones

131pts

Lucy Brett

18pts

15pts 67%

Shana Burchett

66pts

66pts 100%

Matthew Rose

83pts

85pts 100%

Adam Judd

133pts

126pts 95%

Allan Payne

92pts

94pts 100%

Andy Wood

91pts

67pts 67%

Anna Baker

122pts

120pts 98%

Ben Draper

156pts

120pts 77%

Benni Carol

105pts

103pts 99%

Ben Sallows

120pts

119pts 99%

Chris Fuggle

89pts

88pts 99%

Chrissie Morgan

58pts

58pts 100%

Conal Tracey

129pts

153pts 100%

Dan Weatherly

75pts

75pts 100%

Ellie Miller

98pts

81pts 83%

Emily Peters

89pts

86pts 97%

Glenn Oakman

122pts

120pts 98%

James McNab

129pts

129pts 100%

Jamie Tiltman

131pts

121pts 92%

Jan Young

115pts

110pts 96%

Joe Cruttenden

105pts

104pts 99%

Kevin Cobb

130pts

123pts 95%

Kirsty Marsden

119pts

120pts 70%

Klare Beecroft

136pts

113pts 83%

Laura Todd

109pts

106pts 97%

Louise Cavill

127pts

131pts 100%

Chris Keenan

Availability

M

90

TU

90

W

90

TH

90

F

90

SA

180+

S

180+

Prerefences

Runs

4

REST

2

KM/M

Miles

HOURS

8+

Short Terms Goals

For the short term, my goals are to run regularly and consistently, week in and week out, so that it becomes a habitual part of my weekly routine. I would like to be running regularly again, recovering properly and feeling like my fitness overall is improving as a by-product of the better habits that running is producing. At this point, I am not too bothered about personal bests or running fast, more about building habits and getting back into the swing of things – I do think that as the weeks progress I may want to run a ParkRun or something small but I do not have any races planned or desired currently.

Long Terms Goals

Long term, I would like to run a marathon again – this is thinking more into next year and beyond – as I have ran long distances in the past and believe that is where I derive a lot of the enjoyment. I have also competed a long time ago in ultramarathons and off-road ultra marathons which I enjoyed immensely, so long term I would like to take part in some of the long-distance trail races that take place in the Peak District (often around 50km).

Self Assessment

Mental 70%

Recovery 80%

Strength 60%

Flexibility 30%

Endurance 80%

Speed 50%

Cross Training

Gym, Swimming

I have recently taken up swimming once or twice a week – I am absolutely not a good swimmer, and so am having coached sessions to try to improve as I am keen to integrate this into my training. Generally, sessions are on a Saturday morning or a Tuesday evening, I would feel comfortable running on these days, too however. I do some gym work at home, general weight sessions for upper and lower, plus some core – once or twice a week, just to stay in shape.

Upcoming Races

I have no races currently booked, but as time goes on I envisage I may want to book something small – one of my “hangups” in getting back into running is competing a race and being much slower than I once was, so I would like to conquer this. I am also self-employed, so a side note that I can tend to fit training into my diary very flexibly.

Unavailable Dates

None applicable (in France first two weeks of June, but will train as usual).

Preferred Start Date

ASAP

Injuries

No injuries to speak of that will impact my training, some back issues but only when carrying a heavy pack for ultra distances so shouldn’t be a problem.