Feedback - PBrunner

SCHEDULE

MONDAY

James

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Another good strength session, felt good

Target: 129pts

Achieved: 0pts

Louise

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Did body combat instead of my S&C but now I have two s&c to complete 😂 but it’s ok because there’s no yoga

Target: 133pts

Achieved: 0pts

Steve

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10k and 5k paces were comfortable

Target: 119pts

Achieved: 0pts

TUESDAY

Matthew

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Really enjoyed this. Felt stronger than 5’6″ for 5 km pace 5’4″ for 3km pace Ended up at: 5′ for 5km, 4’40” for 3km, 4’20” for 2 min there and back and 3’35” for 1 min last one.

Target: 83pts

Achieved: 0pts

Adam

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Progressive 10k track session, worked into it, legs felt good by the end.

Target: 133pts

Achieved: 9pts

Dan

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All sessions completed ✔️

Target: 75pts

Achieved: 0pts

Emily

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Tough session with barbell work but good fun ✅

Target: 89pts

Achieved: 28pts

James

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Much tougher than expected today.
Was warmer than it has been recently & the sun was out, never really settled into a good rhythm.
Still workout completed & on to the next.

Target: 129pts

Achieved: 0pts

Jan

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Wasn’t sure I’d be physically up for this as I’ve had such a stressful and exhausting couple of days – BUT – really enjoyed it and felt relatively comfortable. I fluffed the last minute up as I hadn’t heard you saying we were running for a minute rather than turn at 30 secs so I started to slow down waiting for the shout out to turn! My fault for not listening ☹️

Target: 117pts

Achieved: 10pts

Joe

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Nothing today, as I’m ill. Have got a heavy cough and cold, and have no energy. Glad that it’s this week and not next. If I’m well enough tomorrow, then it’ll probably be better if I do Friday’s run, then do the gym session on Friday

Target: 130pts

Achieved: 0pts

Laura

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Good: Hit all paces Didn’t feel hamstring after the warm up Really enjoyed the season Got some speed going in last rep Bad: The 2 min rep was badly paced went out too quick and suffered Felt harder work than expected but it was surprisingly humid tonight

Target: 109pts

Achieved: 3pts

Louise

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I thought there was 2 x 2! Kinda glad there wasn’t because I put in a shift on that session 😂 fuelled by anger! But anyway I’m going to make April about me, HR can do one quite frankly. That time I waste invested my Brain power in that ungrateful disrespectful club is time I can spend at the gym or working on myself! On the positive in the five min reps I held 7.40 min miling pace

Target: 133pts

Achieved: 0pts

Mark

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Great session, went off too quickly after the 1st 5 minute rep but enjoyed the challenge of trying to hold a decent pace on the way back.

Target: 115pts

Achieved: 11pts

Michelle

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I’m not one to want to ever talk negatively so I won’t start today 😊 I came and I completed the session. Hit my target 🎯 paces perfectly I think 🤷‍♀️ It was a great session and really nice to have paul join me. I’m hoping he’s going to be joining me more often as I’ve miseed my running days together 😊 That’s 2 runs this week completed ✅ 1 S&C and Sundays long run. The weeks are flying bye now. Kent spring half in a couple of weeks 😊 this I just want to enjoy the route and morning, I have no intention of pushing so close to the ultra, if that’s ok 😊

Target: 125pts

Achieved: 18pts

Rebecca

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Another step closer as that’s the last S&C of this training plan. Thinking about next plans, I have no idea. A lot will depend on how the marathon goes. After that I’ll take a couple of weeks off to recover, then we’re on holiday from beginning to mid May. I’ll have a think whilst I’m away and give you shout when I’m back??

Target: 85pts

Achieved: 0pts

Stephen

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Well im happy with how I ran this tbh, felt pretty good throughout but the niggle is definitely pissed off now hopefully it will be ok in the morning, and morning update will be added. Pretty good splits on the reps i think nice to get some turn over in the legs as that is definitely my weakness. Hamstring, glutes etc all good, just the niggle that was a bit sore once I finished I havnt entered the half marathon as of yet and won’t until the very last moment juat incase we decided its not worth the risk and at £52 I wouldn’t want to waste the entry.

Target: 128pts

Achieved: 12pts

Sue

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Session done. Hard to relax posture this evening Avg cadence 178 so gradually creeping in the right direction. Managed to keep pace on my best 5k pace.

Target: 104pts

Achieved: 15pts

Tina

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First trail run of the season. It was fun to do and obviously much slower. I was also very careful as I didn’t want to twist an ankle. My legs feel tired but okay. Thanks for Monday feedback and yes I agree those are very good odds. Kudos to you for good coaching I would say. Confidence is fair to middling it’s always a balance with me. I am just happy the weekend went as well as it could. I’m working very hard and not comparing myself to others and feeling bad if I’m not as fast as them.

Target: 132pts

Achieved: 30pts

WEDNESDAY

Chrissie

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Wednesday is the new Tuesday lol 😂 you know I’m a rebel right? Completed this session today – Tuesday as still have packing to do lol 😂 Knee bit niggly but gritted teeth and got on with it 😁🤪

Target: 46pts

Achieved: 28pts

THURSDAY

FRIDAY

SATURDAY

SUNDAY

TRAINING WEEKS

Lucy Brett

6pts

Chrissie Morgan

60pts

62pts 100%

Anna Baker

121pts

111pts 92%

Jan Young

95pts

50pts 55%

Ellie Miller

116pts

Mark Dunn

0pts

Laura Todd

9pts

9pts 100%

Adam Judd

150pts

160pts 100%

Allan Payne

76pts

72pts 95%

Andy Wood

102pts

104pts 100%

Ben Draper

162pts

123pts 76%

Chris Fuggle

121pts

121pts 100%

Conal Tracey

120pts

106pts 88%

Dan Weatherly

69pts

69pts 100%

James McNab

161pts

161pts 100%

Jamie Tiltman

110pts

75pts 68%

Jacqueline Scott

49pts

Jim Ballard

84pts

Joe Cruttenden

150pts

142pts 95%

Kevin Cobb

113pts

113pts 100%

Sally Blick

102pts

102pts 100%

Steve Stanley

116pts

112pts 96%

Lucy Brett

0pts

9pts 100%

Klare Beecroft

112pts

Louise Cavill

111pts

120pts 100%

Louise H Hart

91pts

94pts 85%

Louise Henham

141pts

141pts 100%

Lucy Harvey

112pts

112pts 100%

Lucy Pollard

110pts

106pts 96%

Manami Cheves

118pts

Maria Gosden

0pts

Martin Ayling

99pts

101pts 100%

Matt Button

115pts

29pts 25%

Michael Norris

114pts

116pts 100%

Michelle Fox

99pts

101pts 100%

Mike Colley

0pts

Mitch Richards

155pts

86pts 55%

Paul Lambert

121pts

131pts 100%

Martin Ayling

119pts

Philippa Windsor

81pts

81pts 100%

Phil Verity

127pts

123pts 97%

Rebecca Richardson

104pts

106pts 100%

Rebekah Courtney

0pts

Sam Davies

117pts

94pts 80%

Sarah J Taylor

103pts

107pts 68%

Sarah Taylor

86pts

86pts 100%

Shain Barker

87pts

93pts 100%

Simon Linklater

122pts

125pts 100%

Stephen Gates

131pts

125pts 95%

Su Sparkes

134pts

134pts 100%

Sue Mann

105pts

105pts 100%

Susie Wood

26pts

26pts 100%

Tina Fitzgerald

131pts

101pts 70%

Victoria Watkin Jones

102pts

102pts 100%

Lucy Brett

0pts

15pts 100%

Paul Lambert

134pts

134pts 100%

Shain Barker

105pts

108pts 100%

Patrick Bermingham

Availability

M

90

TU

90

W

90

F

90

SA

90

S

90

Prerefences

Runs

4

KM/M

Miles

HOURS

3-4

Short Terms Goals

Continuous improving y speed and strength across the various distances.

Long Terms Goals

I would like to get a stronger with my running. I don’t have any marathons as such lined up but I have some longer races planned.

Self Assessment

Cross Training

Gym

unsure. I would like to continue with the strength training exercises that I have done before.

Upcoming Races

I have quite a few that I want to do, probably too many to put down here but i can send you a picture of my list. Though it is going to be a rough idea depending what else happens in the year as well.

Unavailable Dates

Thursday

Preferred Start Date

Injuries

no

Lou M Moor

Availability

M

60

TU

60

W

60

TH

60

SA

60

S

120

Prerefences

Runs

4

KM/M

Kms

HOURS

4-5

Short Terms Goals

My next goal is to get even better and faster! I am super happy with my schedule as it mostly works for me . It’s ambitious and mostly achievable with my work schedule (65 hours the week just gone! Not good!) although sometimes I have to skip things due to work.

I’m going to do the 5 miler on 8th, Rye 10 miler in May and the Hastings 5 miler May 31st if I can. Also some of the other races in between and on 12th July I am booked in for Saucony 10k. I want to get fitter and aim for slighter better times across all races and distances inc park run. Aim for slightly but maybe they’ll be even better!

Long Terms Goals

To keep training as well as I have this year so that by next March I can shave another few minutes off my HHM time.

Also I love being part of Team Orange 🤗 🧡

Self Assessment

Mental 80%

Recovery 50%

Strength 70%

Flexibility 60%

Endurance 80%

Speed 70%

Cross Training

Circuit Classes, Pilates

Upcoming Races

Not booked the races except 8th April 5k and Saucony 10k July but going do the two HR May ones , out of the blue, BB10k September. I can’t do the moved date of the pier to pier which is a shame as I liked that last year. I will do the Rye to Hastings next time too

Unavailable Dates

Monday 30 March – Thursday 2nd April. I’m going to Belfast!!! Pretty much available after that but I sometimes have things come up last minute or invites so I’ll let you know if things change if that’s ok? I’ll try to look ahead and inform you as I’m not great at that

Preferred Start Date

Any

Injuries

Regarding below….. Hopefully completed numbers accurately. 50 for sleep and nutrition because my sleep is very variable and sometimes poor. I have had terrible sleep in Feb/March as I’ve been under a significant amount of work stress . Food is excellent though and I eat very well and a balanced diet. Running and being part of the team is a HUGE part of my wellbeing and something I try to prioritise to manage my stress and stay well. Although some days I live on cortisol, adrenaline and caffeine!!!

Shana Burchett

Availability

M

60

W

60

TH

60

SA

30

S

60

Prerefences

Runs

2

REST

3

KM/M

Miles

HOURS

3-4

Short Terms Goals

Stay injury free
Faster 5k
Currently not been running due to injury. Was trying to get my 5k time down and was around 29.30. Would like to get it down to where it was before everything went wrong!! Around 26/27mins.

Long Terms Goals

Aim for a 10k and half marathon. Seemed to have dropped out of racing over the last few years due to injuries and life getting in the way.

Self Assessment

Mental 80%

Recovery 70%

Strength 50%

Flexibility 40%

Endurance 20%

Speed 100%

Cross Training

Gym

Currently go to gym 2 or 3x a week focusing on upper body, glutes and legs. Also enjoy skipping (when not injured!) have been adding 30 min run on treadmill. I find this really boring! Can’t do longer than 30mins!! Run parkrun every week when not injured.

Upcoming Races

Would like to focus on one once my 5k time is back to where it was!!

Unavailable Dates

None yet

Preferred Start Date

1st April

Injuries

Calf injury that feels a lot better with no pain but I’m nervous of it cropping up again.

Gianluigi Ubezio

Availability

M

60

TU

60

W

60

TH

60

F

60

SA

60

S

90

Prerefences

Runs

3

KM/M

Kms

HOURS

6-7

Short Terms Goals

In the first phase, I’d like to focus on avoiding injuries caused by overload (I’m currently dealing with iliotibial band syndrome). After that, I’d like to gradually increase my training volume. In the short term, my goal is to build endurance for the upcoming season.
Additionally, I’d like to aim for a sub-1:30 half marathon and try to break 40 minutes in the 10K. Most importantly, I want to work on building the endurance and strength needed to handle both distance and elevation for trail running.

Long Terms Goals

In the long term, I’d like to try to bring my half marathon time down to 1:25, aim for a sub-3:15 marathon (I’d also love to try for a sub-3 in the future), and eventually take on ultra-distance trail races. I realize these are very ambitious goals, but I’m highly motivated to give it my best shot.

Self Assessment

Mental 80%

Recovery 40%

Strength 40%

Flexibility 40%

Endurance 60%

Speed 60%

Cross Training

Circuit Classes, Swimming, Cycling

I try to keep one swimming session per week, usually around 40 minutes. As for cycling, I typically ride twice a week—60 minutes on Monday and around 120 minutes on Sunday. Sometimes I also manage to ride on Wednesday evening (60 minutes) and Thursday morning (60 minutes), but I’m not extremely consistent as it depends a lot on my work schedule. For running, I have a regular session on Wednesdays where I run 10 km in about 60 minutes at a very easy pace with my social running group. In winter, I occasionally go ski touring as well. Overall, my training routine isn’t very rigid—I tend to vary it. Generally, with running, I try to include one quality session per week.

Upcoming Races

10k in milan, 12th of april

Unavailable Dates

18-19th of april I have a trail weekend in Liguria, I have to run 40km and 2000d+ 22-23th of may my wedding 26th of may until 9th of june, my honeymoon (i would like to run sometimes)

Preferred Start Date

Maybe next week If my knee pain is better. Maybe with very shorts session?

Injuries

At the moment, I’m dealing with iliotibial band syndrome. It has happened to me once before, a few years ago. It’s due to poor management of training load.