• January 19th - 25th

So in the early weeks the tweaks are marginal and we keep it consistent. So basically 20 mins extra of running from last week. Any issues just let me know but hopefully the pain continues to stay away.

I was so so pleased with how this week went and so pleased with my long run this week which felt good and like there was progress. I really thought 70 minutes would have been too much. Especially after my last minute changes with work at the weekend and some horrendous long shifts. I swapped the sessions Saturday and Sunday as I was really keen to be able to make a good effort with the run as improving that is my focus.
Sadly the very long shifts, poor eating due to demand of work etc and not enough sleep come Sunday night I had nothing in me to get to the gym and complete Sundays session. Sadly I can’t control work and what it throws at me. But I am not dwelling on it as it has been another positive week and I am looking forward to the week ahead 😃

Great work Sally, it’s important to cut yourself some slack as work will make it tough sometimes. And sounds like this week you were thrown a curve ball with the shifts changing. It’s been a really positive start to this plan and hopefully in time we will find a good way of working around your shift patterns.

MONDAY

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9 Points
The energy was a bit lacking today and was feeling little tired. After a full on 10hr shift last night at work with a late finish and when got home just before midnight struggled to switch off, so a bit all over the place today. But got out there and got it done and was again enjoyable just to be out in the fresh air and trying to reset 😃
Glad to hear you enjoyed it once you did get out. The number of times I read that. 10-15 time a week “didn’t feel like but felt great afterwards”. Always remember that as getting started is often the hardest part. Not just for running but all sorts of tasks in life. Once you begin the motivation comes flooding back. I often look at my list of 60 runners and think, yikes, I’ve got to set all their sessions for next week. But once I get into the flow I really enjoy it.

TUESDAY

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14pts | 45 Mins Swim

14 POINTS

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.

14 Points
Another club session completed and felt comfortable 😃 The session ended up being 49 minutes this week a couple minutes more than Strava says due to a bit of kick, not as much kick as last week 🤣
“a bit of kick” what does that mean? I know almost nothing about swimming other than it’s a great way of getting some cross training without the impact of running. Hopefully in time I can learn something from you. Well done though Sally and glad you enjoyed the session. How good are you at swimming? Cos I remember at school you used to swim at a very high level if my memory is correct.

WEDNESDAY

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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.

12 Points
Don’t know why but that felt like a real struggle today, legs felt a bit heavy for unknown reason. It was very windy, very wet and very cold 🤣🤣 But strangely it was nice to run out in it today and I wasn’t going to opt for the dreadmill 🤣 Again once done felt and feel good for it 😃
Some runs are just like that. “Rule of thirds”, have I mentioned that yet. Apologies if I have. A third of our runs are great, a third are just ok and a third are, well, how can I put it, shit (do you mind me swearing?). Once you can embrace that rule, any bad run you just stick it in that bottom category and move on, knowing better lie ahead. Plus the weather out there today was awful, so respect for getting it done.

thursday

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12pts | Sally Legs/Core

12 POINTS

A good workout that will cover all the fundamental movement patterns and key muscle groups in the legs.

12 Points
Enjoyed that and the workout felt good and felt strong 😃 Weights at the right level at the moment 😃
So glad to hear that. S&C can be fun too if you get the workout right. Well done Sally

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!”

Enjoyed the rest day and came at the right time 😃
I am wary we only have one rest day in there, so let me know if we need another one and we can combine sessions together. Obviously with your shift pattern we need to be flexible from one week to the next so always let me know if we do need to shuffle stuff around.

SATURDAY

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21pts | 70 Mins Run

21 POINTS

70 Mins @ Easy Pace (RPE: 3)

Keep the effort level down on these easy runs and focus on good running mechanics.

21 Points
That was a well needed and very much enjoyed run. Felt comfortable throughout and felt like I could have kept running 😃 Was one of those that was fab for the mind and body after work stresses and last minute shift changes 😃 Also thought 70 mins might be bit long, so really pleased with myself 😃 Also all pain free
Loving the positive feedback. Great to hear how much you enjoyed it. Running can really do that. It’s mindfulness in it’s purest form. Glad to hear no niggles either. Well done Sally.

SUNDAY

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12pts | Sally Legs & Arms

12 POINTS

Another strong workout and still important we include some upper body exercises in the training.

10pts | 30 Mins Spin

10 POINTS

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

Sadly my working weekend of 15hr shifts each day ruined me and I was unable to get to the gym today. I was shattered and had zero energy and had eaten poorly due to the long shifts and changes over the weekend which I know didn’t help my energy levels and overall feeling. Am gutted but I didn’t want to run myself completely into the ground and affect next weeks sessions.
I think we need a few weeks to get to grips with the best schedule around your shift pattern. So maybe cram a bit more into your days off, or easier shifts, to allow more rest when work is demanding. But that’s fine, these tweaks take time to get right, it’s always a learning curve, and we eventually find the right balance. You did the right thing to rest.