If you can do S&C on Friday as well would leave you fresher for the Sunday long run. But any problems let me know. Longest run again, looking forward to hearing all about it.

136 Points Achieved

MONDAY

15 Points

Single leg RDLs 14kg Chest press 25kg Leg curl 38kg Bicep curls 14kg Plank knee to elbow Glute adductor 38kg Glute abductor 45, 52, 52kg Dragonflies Leg press 40, 50, 55kg (70, 80, 85kg inc machine weight)

Some good stuff in there today. Laying down some great foundations to be strong come race day. So great work Lucy.

TUESDAY

24pts | 60 Mins Easy to MP

24 POINTS

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

24 Points

👍🏻

Top work. Hope you enjoyed that one, just breaks it down a bit and gives a bit of variety to running easy. Although your MP probably feels relatively easy right now.

WEDNESDAY

18 Points

Foot was burrrrrrning today. Maybe the early start? Wearing cushioned trainers not carbon plates? Running two days in a row? All the above? Hopefully nothing major 🤞🏻 ON THE OTHER HAND V02 max has gone up and my resting heart rate is 48bpm so I’m in pain but fit AF ✌🏻

Shit, not goooood. Hope it feels better tomorrow. 6 days in a row in terms of fitness, so maybe that’s something we need to keep an eye on, albeit the running has been spread out fairly well. I don’t know whether training in carbons is good or not really, some say it is, others argue it’s got them injured. Personally I have been doing a lot of my recent easy miles in my Zoom Fly 6s, because I feel the support helps (they are well cushioned carbons). There’s arguments for both sides and probably the best thing you can do is keep a little record of what you run in and how the foot hurts. Then you can see if there is any correlation for you.

thursday

FRIDAY

54 Points

That was HARD. Legs are fine but stomach is a mess on long runs at the moment – no way I’m getting under 4 hours on the big day as having to make multiple pit stops on every long run 🙈🙈🙈. Tried loads of different gels and Imodium and nothing is helping. I’m making my peace with it! It is what it is

So just to clear things up, sorry I know it’s not necessarily a great topic to discuss, but you say you’re need like a few poo stops on these long runs? That is frustrating, but I wouldn’t give up hope just yet. What are you eating the night before and morning of the long runs? I find now if I go for a run my body knows and I’ll have 3 shits before I leave the house without fail. But guessing you’ve not got to that stage yet 🤔 All that said, fantastic work on getting the 3 hours down, that’s the hardest thing, hopefully the stomach will settle down with more training

SATURDAY

12pts | Lucy’s S&C

12 POINTS

See how you fair with this session for now and we can always make some changes. It’s a strong all round workout that covers all fundamental movement patterns along with all the key muscle groups. If there is any area you feel is particularly weak and needs work I can add different exercises in. I like to keep the S&C simple and those that have stuck to their routines and not made continual changes have made real progress.

12 Points

HARD

It’s a decent workout. I know because I do a lot of the same exercises myself. Made harder now doubt coming off the back of the long run as well. But great work.

SUNDAY

12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

13 Points

45 mins ✌🏻 I slept so well last night and woke up with body battery at 100 according to the watch and this run felt amazing and now I will be spending my whole life trying to figure out what the magic formula was

Sounds lush. Let me know when you discover what it is. Cos I ain’t got it right now. Another great week though. 10 on the spin hitting your targets which is superb and at 104% right now. Fantastic work Lucy.