• 6th-12th April

So Monday I plan to just run myself (200 metres) and invite the team as there won’t be a Tuesday session because of the Spring 5K. Likely to be 6pm Monday. Alternatively you could run the Spring 5K as your quicker run this week? There’s always that flexibility to move things around. But any problems let me know. “showing up” is always the most important thing and getting out that front door is the hardest step each time. Let’s make this a strong week

66 Points Achieved

MONDAY

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20pts | 16 x 200

20 POINTS

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 16

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster. Love 200s. Go get ’em!

20 Points
I did it! Didn’t think I’d get to 16! Thank you for getting me round the last few!! It really helped! Felt good, trainers also felt good too. I’m sure I took longer than 60s recovery for some as had to reset watch each time!
You did great. On your dashboard the target was 61 and you were beating that pretty every rep. And running at sub 25:00 parkrun pace. Easiest thing to do regarding the watch is just pause and restart each rep rather than save and reset. Then you can just workout in your head the splits. And as I said normally if we do a session like that everyone would finish at the same time with the quicker runners just doing more reps, but because of the 5k race Wednesday I didn’t want to push anyone too hard. Loads of positives to take though and a great way to spend a Easter Monday evening with awesome people in the park.

TUESDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

Rest day? I ended up jet washing the patio and decking (with Oscar) and carrying 3 x 100ltr of landscape bark from the car to the back garden and spreading out!
Jax is still moaning I didn’t give her pts for mowing the other week 😂 Sounds like a decent strength workout there.

WEDNESDAY

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5pts | 10 Mins Stair Climber

5 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 10 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

7pts | Legs/Arms Gym #1

7 POINTS

Combining both legs and arms into one gym session. Loads of exercises here so try and superset them to save time. Find the weight that works for you, the last few reps of each set should feel challenging.

13 Points
Booty buster was hard and had to lover weight. Hamstring was done on the seated leg curl as there was a globule of someone’s sweat on the arm of the lay down one. The seated curl was also tough. I think my legs are still recovering from Mondays reps! Got it all done now though!!
It’s fine to switch machines from time to time. Find the best weights for you and then you will slowly progress. I’ve gone from 10 to 40 on the Booty Builder and now ready for 50. It just takes time but it’s great when you see that progress. Well done Shana. Another session ticked off and half of this weeks pts in the bank.

thursday

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2pts | Stretches

2 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

3 Points
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.
😂 Well done for getting them done. Completed consistency these will definitely help

FRIDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

Back to work. Boo! Had a rest day though!
Work sucks right!! Although sometimes we are lucky enough to work with awesome people.

SATURDAY

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2pts | Stretches

2 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

18 Points
Stretches done with Solomon before leaving for parkrun. A warm up in the gardens before PR then ran with Jax for PR. Nice easy chatting pace. Then an extra bit with Paul and Henry. I think my legs are still recovering from Monday as felt a bit stiff and achey today.
Brilliant. Awesome work Shana. Running on tired legs can be good training sometimes as inevitable there will be times ahead, on longer runs that you’ll need to do that, so getting used to it can certainly help.

SUNDAY

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6pts | 20 Mins Elliptical

6 POINTS

20 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

7pts | Legs/Arms Gym #1

7 POINTS

Combining both legs and arms into one gym session. Loads of exercises here so try and superset them to save time. Find the weight that works for you, the last few reps of each set should feel challenging.

Not a great session today. Mentally not up for it as a lot on my mind that’s annoying me. I took my ropes to skip but forgot my Suunto so didn’t log it so thought I’d just see how my calf was. No problem. Had sensory room to myself but two more turned up. Skipped for about 5 mins I didn’t time it. Exchanged the lunges for the hip adductors and abductors 3 x 12 on each. Tried to get the eliptical to work but wouldn’t turn on. Tried all of them and none of them worked! A Youth then came to this old lady’s aid and tried to help as she must have heard me saying ‘for fcks sake!’ A little louder than I realised due to my noise cancelling headphones. I had to talk to the personal trainer downstairs that looked like she was 12! She offered to come up to help me but I said ‘please don’t! I’ve already caused enough entertainment!’ It then worked! I only managed 15 mins due to my now frazzled mindset! Last to complete was the lat pull down. Neither were free and by this point I just wanted to go home and cry!
Sounds eventful. The 5 mins of skipping will make up for the missing 5 mins elliptical. The machines are a little fiddly at first. I think with the elliptical you can just start moving and the display will come on. Missing just 1 machine isn’t too mad either. We’ve banked enough pts to get over that 95% mark which is the most important thing, so well done Shana. Bit worried now having seen the first two weeks you have got “66” pts. Perhaps that explains the anger? 👿