We’re squeezing in the big runs into a 3 week block, normally they would be more spread out but I think we’ve had to build up a little slower because of the foot. If another 180 mins feels too much then we could split the mins across 2 runs to lessen the injury risk. But cos of HHM we only have 2 more big long runs before Brighton. This and next week. Any issues let me know. Keep smashing the training Lucy.

129 Points Achieved

MONDAY

15 Points

Leg extension 38kg Shoulder press 11kg Flutter kicks 3x 15 Tricep kickbacks 14kg Glute abductor 52kg Adductor 38kg Hanging knee lifts 3x 15 Bulgarian split squats 14kg Skull crushers 10kg Leg press 50, 50, 55kg (80, 80, 85kg inc machine weight) Pull downs 45kg, 50, 50kg

Lovely jubbly, loads of good stuff in there again today. Well done Lucy

TUESDAY

26pts | 8-8-6-8 Mins (HM)

26 POINTS

10 Mins WU @ Easy Pace RPE: 3

8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6

10 Mins CD @ Easy Pace RPE: 3

A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.

26 Points

Did this on Monday 👍🏻

That’s fine. I’m obviously always just a little protective of you guys and would prefer an easy run alongside a circuits class. But as long as you are happy you felt ok doing both, just be careful. But well done Lucy.

WEDNESDAY

22 Points

So nice to be back at Horntye! And join the strides crew at the end (I’ve never been quite sure if I did them right 😁)

It’s a nice little gang in the Strides crew. And always good to run with a group. Excellent work Lucy!!

thursday

FRIDAY

54 Points

OMG it’s feeling real now. Considering how hilly today’s run was it felt really good. Felt strong at the end. Managed to take 6 gels without vomming or shitting myself. Have started taping my foot again and this has really helped. Rainy day playlist delivering once again (when else do you get to listen to East 17). So happy to have this plan in place, obviously I can’t compare it to anything because I’ve never trained for a marathon before but it feels…ok? Like, significantly easier than I thought it was going to be? No runs this weekend is that right?

Huge!! So pleased this went well. To be honest the jump up from 21km to 32km isn’t the hard part. Especially when we do it an easy pace. The fact you have fuelled so well here too will have made a massive difference. That’s not unplaying what you’ve achieved in this short time. You’ve done amazing so far, especially managing the foot. And the fact it’s been relatively comfortable highlights all the good work that has come from your circuits. If fuelling goes well on race day you might even find that relatively comfortable. All being well going forward with the foot, I think you are someone that has some really good marathon times in you. The fact you enjoy the long runs and the challenge they provide, combined with your strength and aerobic fitness, your potential is huge. Albeit this being the first one, just be smart. But I think all being well with the gut, sub 4 is definitely on the cards for Brighton. Fantastic work Lucy. A big milestone achieved today. Take the rest over the weekend, especially with PW next Sunday,

SATURDAY

SUNDAY

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

Progressions: Calf raises 2 sets @ 30kg, 1 set 25kg Farmers walk 1 set 30kg, 2 sets 25kg Lat pulldown 41kg Hip thrusts 40kh My dogs weigh 15kg each so this is an important milestone and good to know I can now theoretically carry them for 60s, this is true functional fitness 👍🏻

That’s some good progression going on there. I would just say be careful from this point onwards about adding more weight as we are close to race day. The best time to be making tweaks to our S&C would be once the marathon is done. Would be a frustrating way to get injured in the build up and I have seen it happen a few times. Another excellent week banked though. Great work Lucy.