Week Commencing: 4 May 26

Choose Day👇

Rye 10 is a tough race, so an easier Wednesday run might be advised. Either drop down a group if going to Horntye or pick a nice flat route to save the legs a bit. We can discuss pace targets for Rye a few days beforehand.

Coach Simon🍊

123 POINTS TARGET

124 Points

MONDAY

dead

Club Intervals

28 POINTS

I hit my Lap times if not quicker. I went with the mind of starting off first rep at 6:35min/mile under 10k pace then got quicker as the session went on, then the last rep I aimed to go under the first rep but it was tough last 10 mins but felt I maintained pace well. I did find 2 sessions confusing with the whistles as I did stop on one rep then picked it back up quickly. I did find running day before not much help as legs didn’t feel as fresh but still felt strong (my fault but had a long journey back and legs felt tight after trip)
Well done Cam, hopefully as track progresses they will stick to 1 session and it will be less confusing. If you could leave some feedback that would help. Did you hit your lap times? How did it feel? Any niggles. That sort of thing. Feedback is more important for the key sessions like this. You don’t need to say much when just heading out for easy runs, unless there is anything of note to say.

Coach Simon 🍊
28 Points

TUESDAY

Find having this structure and tick list really useful I was slacking with the gym previously but enjoy it now. I wouldn’t mind swapping farmers walk I found it wasn’t so great with my foot. I did add Bulgarian split squats and normal barbell squats too plus some back rows. My weak spots are definitely my core and back I find due to sitting at a desk quite a bit of the time now.
I’ve made a few tweaks based on what you said. I think there are some similarities between lat pulldown and back row so it might be you alternate them in your sessions. This session once a week will maintain your strength and reduce the risk of injuries. If you ever squeeze in a second session then that would allow for progression in your strength and if done long term (6 months +) I think you’d really start to notice a difference. Paul Lambert looks like a different person that from a few years back and he’s done a similar session (Full body) albeit at home, but just twice a week. Great work Cam and glad the accountability and list help.

Coach Simon 🍊
11 Points

WEDNESDAY

pett-xc

60 Mins Run

18 POINTS

Felt very comfortable went a tad slower and focused a bit more getting my HR lower. Sometimes I go a bit too hard on the hills and HR spikes quite a bit so tried to keep it easier in those sections
They should feel “very comfortable”. And what that then allows is the potential to do more, if we ever want to earn more points and more fitness. So I like this approach. If you pop over your current max heart rate according to garmin I’m going to add some hr targets on the dashboard soon, so runners can see where they should be for their runs. I think this might help.

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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Very comfortable. Note max HR is 203
Do you mind bad language? Because this is the kind of time I would use it. 203!!! Holy **** (I’ll wait to hear your thoughts on bad language before filling in the dots) 😂 That translates well to this run though as your easy run HR should be between 142-160. So that’s all good. Good to keep the legs ticking over ahead of Sunday. See you out there.

Coach Simon 🍊
9 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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simon-half-marathon

10 Mile Race

58 POINTS

Best I’ve felt in a very long time during a race, so thank you. I feel like the build up to the week was perfect with the easy runs, makes me think previously I was probably going into races not feeling anywhere near fresh. Plus the specific exercises have helped for sure as my legs didn’t feel fatigued at all. Last hill was a burner but felt strong still just heart rate was high and got to my head a bit. I feel like I lost most time on the downhills to others, I just get a bit worried going too fast downhill and getting injured bit of a physiological thing with the foot maybe. But to do the same average pace as paddock wood half Im really pleased with that and felt like I have more to give to be honest. I think I also need to improve somehow on recovery after the hills but that was much better today. 2024 time – 1:25:20 so a huge course PB and I enjoyed it this time 😃💪 New max HR 208 so I was defo pushing 😅
So pleased to read this feedback. Preparation is huge and why my pts system works so well, because it factors in just how demanding a race like this is, so the build up will be much lighter. I get the impression you might not realise how good you can be, but that will happen naturally with the right training routine, so let’s enjoy the journey and just see what happens. Downhill running is very much a confidence thing and takes some practice, but it’s good to come away with a fantastic time and equally know there is more there in the future. Fantastic running Cam. Thanks for making me look good as well 😂

Coach Simon 🍊
58 Points