• 13th - 19th April

Consistency is key. Remember we are just building slowly right now, laying down those foundations to kick on and get stronger. But you’re doing great, keep it up. Any problems let me know. See you Tuesday.

69 Points Achieved

MONDAY

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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!”

TUESDAY

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22pts | 5 x 4 Mins

22 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 5

10 Mins CD @ Easy Pace (RPE: 3)

Ideally you’re looking to match or beat your current 5k pace. This is a really simple but effective session. Working to time rather than distance allows you to do these sessions with runners of different ability. Very best of luck,

22 Points
Easily the lowest there tonight. I know it doesn’t matter but I felt a bit rubbish. Went out too fast on the first few reps as usual. Hamstring and quad started to hurt. Then saw the group photo! I didn’t realise I look so fat. Need to pull myself out of this negative state of mind. I’ll end with a positive. I did it. I ran. Completed the session and Conal and another new bod whose name I can’t remember spoke to me and welcomed me to the group!
The honest feedback is good. I think your muscles may take a few weeks to adapt to the new training, especially the gym exercises so stick with it and hopefully you’ll find that soreness will go away. I’m pretty sure no-one else thinks the same you do about your appearance but as someone who is pretty disgusted at times by my own appearance I do understand it. It’s ok to be negative at times, but then ask the questions what can I do to improve that state of mind? And you’re on the right path at the moment so just give yourself time. It helps me to try and put my issues into perspective and the one person I often think about is Jess Snape and her strong character with what she has had to deal with her own life. And in the grand scheme of things, whilst they can effect us mentally our issues are small compared to others. Really well done on the session though. Well under 5k pace and with practice you’ll get better at being more consistent within the reps.

WEDNESDAY

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5pts | 10 Mins Stair Climber

5 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 10 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

7pts | Legs/Arms Gym #1

7 POINTS

Combining both legs and arms into one gym session. Loads of exercises here so try and superset them to save time. Find the weight that works for you, the last few reps of each set should feel challenging.

16 Points
Completed all tasks tonight. Got the stair time wrong and did 15mind instead of 10mins. Henry showed me another way of doing the chest press as the machine was being used. It was a bit tricky and he kept having to correct me! I had intended of doing 5mis of skipping but the sensory room was too busy! I’ll do it on Sunday so I can send you the stats. More body positive today. My legs looked stronger in the sensory room. I also took on board your feedback. I’m lucky to be able to be active and at 52 I’m not doing too bad! I also need to stop comparing myself to others. But that will take a while! 😂
Bonus 3pts love it. Really well done Shana. I find I’m most self critical in my own company. So I hate my skin and when alone is when I obsess about it the most, when I’m actually out and about or in the company of others it’s apparent no-one actually gives a shit. Same applies in the gym, everyone just does their own thing. Plus we have good days and bad days with body image, so that’s important to remember on the days we are struggling. But as someone that experiences it too for different reasons always happy to listen and chat about it. Well done on the session.

thursday

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2pts | Stretches

2 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

Rest day today. I’ve had two days where I’ve felt exhausted!
I’m quietly confident that will change as you adapt to the training. But if it doesn’t then we just tweak the plan, ease back for a little. I’m not going to keep pushing you to point you feel exhausted and don’t enjoy it. So let’s stick with it for now, but let’s say in a few weeks time if it feels the same we can just ease back slightly. It’s about finding what is right for you, not anyone else. And it should also be enjoyable as well.

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!”

3 Points
Did stretches today. Feeling better today. Less achey and a lot more energy than the last two days.
Really pleased to hear that. And well done for doing the stretches as well.

SATURDAY

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2pts | Stretches

2 POINTS

A stretching routine you can do daily to help with your flexibility. 30 seconds for each stretch is plenty.

15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

18 Points
Kept it slow. Left hip was hurting a bit but ignored it. Found it quite hard! Sometimes it hard to run slower as I find I hurt more?! Stretches with Oscar. Solomon decided not to join us!
Well done Shana, yeah we are working our muscles in a slightly different way when running slower and spend more time on the ground, but in time, the more running you do, the better your body will condition and it will feel easier.

SUNDAY

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6pts | 20 Mins Elliptical

6 POINTS

20 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

7pts | Legs/Arms Gym #1

7 POINTS

Combining both legs and arms into one gym session. Loads of exercises here so try and superset them to save time. Find the weight that works for you, the last few reps of each set should feel challenging.

10 Points
5.5 mile hike in the morning. Due to having to wait in for the shopping delivery, we only had just over an hour at the gym. I focused on the ones I could only do at the gym and had planned to do the others at home. However. When I got home, my laziness won! I missed four exercises! Bad I know! However, I did do 6+ mins of skipping! I had the sensory room to myself until two muscle men came in to look in the mirror at themselves and take photos!!!
I think we hit about 10pts still which takes you to your weekly target. So that’s great news. Sometimes life will get in the way, best thing to do is not stress, the odd missed exercise won’t make a difference, if you keep that consistency up you’ll soon start to notice the gains. Well done Shana.