• November 3rd - 9th

It’s been a tough few weeks with the illnesses, but let’s get the Poppy 10k ticked off, and hopefully a quick one, and then we can hit the reset button and start planning ahead for next year and firstly, the back yard ultra. I think that should help with the focus again going forward. If you want to ditch one of the easy runs early in the week that would be fine. Could add in a 2nd S&C if you prefer?

130 Points Target
137 Points Achieved

I’ve completed a full week of training…hooray! Haha.
My training feels in a good place right now, so long may that continue. Moving forward, 1 S&C session a week probably is right, so happy for you to make it a big session. I think I’ve got used to the weather change now, so my head has switched into autumn/winter training mode, which took a couple of weeks

Yeah very good week and lots of positives to take. I feel like we needed a bit of a reset and mix up and the new plan offers that. We can see how things go and always look to mix it up if need be. But keep getting in the 100% club (will become apparent soon) and you’ll continue to make further progress. Well done Joe.

MONDAY

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
Enjoyed that. Legs were slightly stiff and achey but that’s what we’re aiming for now right, as I get ultra-training! Really glad to start the week off right…let’s carry on that way!
Well done Joe. Decent start to the new week. Often it’s good to work the legs hard, that way they’ll repair themselves and be strong for the next run. In fact there have been times on my long runs that rather than see achy legs as a negative, my mindset is “Right I’m going to fuck you up”, knowing with the correct rest they’ll be stronger for it.

TUESDAY

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4-3-2-1-1-2-3-4 Mins

23 POINTS

10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

23 Points
Could’ve found all kinds of excuses not to do that this evening. I’ve been awake since 4:00am. I’ve had quite a stressful and upsetting day, having spent 2 hours with a solicitor (will tell you more about that). It’s wet and windy, but I was determined to get it done. Really pleased with how that went. Tried to focus more on effort than pace, but actually the pace was pretty good. Great start to the week and I’ve ticked off 3 runs in 3 days for the first time in ages
Mental toughness coming through here which is something you’ll going need in spaces for big events like the back yard ultra so great work Joe. And possibly something to remember in future situations like this, that’s a great opportunity to improve your mental rating, not just fitness by getting these sessions done on days you don’t feel like it. 2 hours with a solicitor doesn’t sound ideal, hope all is ok? Always happy to listen if it helps.

WEDNESDAY

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Joe’s Wed Gym Session

15 POINTS
Seated Row 3 x 10 (40kg)
Plank 3 x 90s
Shoulder Press 3 x 10 (20kg)
KettleBell Swings 3 x 12 (18kg)
Wall Sits 3 x 120s
Lateral Step Up 3 x 12
Leg Press 3 x 11 (70kg)
Russian Twist 3 x 10
Split Squat 3 x 12
Calf Raises 3 x 10 (8kg)

60 Mins & Strides 🏃‍♀️

22 POINTS

60 Mins @ Easy Pace RPE: 3
8 x 100m Strides RPE: 8 (60s)

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

37 Points
Did 45 mins, as I’ll be jogging to the gym this evening. Almost didn’t do the strides, but then reminded myself that this is the week we get back on track, so strides must be done. Loving these last few days…33 miles since Sunday and feeling good
Great to hear. Strides are so key and too many miss them for whatever reason. They are a secret weapon and give us the edge over all those runners who have no idea what they are. A great day though and continues a decent run of training. Excellent work Joe

thursday

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30 Mins 🏃‍♀️

9 POINTS

30 Mins @ Easy Pace RPE: 3

Nice and easy. Smile, relax and enjoy. Love life!

14 Points
Did 45 mins, so as to make up for the missed 15 mins yesterday. Completed my S&C session at the gym, after starting it at home yesterday. Another good day
Nice. That’s great to make up for those missing minutes when you can. All adds up come the end of the week. Well done Joe.

FRIDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

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

SATURDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

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

SUNDAY

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150 Mins

45 POINTS

150 Mins @ Easy Pace (RPE: 3)

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

45 Points
That felt really good. Got out early, as I have a busy day ahead. Fuelled well for it. Ate breakfast really close to the start of my run, which I don’t usually do, but getting my body used to eating, digesting and running is essential for ultras. My route took in the link path and the seafront, which was just beautiful
We are blessed with routes down here for long runs. So lucky and good to have that gratitude. Not a bad idea about eating close to the start as good practice for the ultras. Sounds like a good one. Hope Rye was fun?