Choose Day👇

I’ve made the tweaks. I don’t like the idea of 4 days on the spin though and to negate that I’ve put a quick parkrun in, instead of the hills. If we get the strides in and a good WU & CD before parkrun you’ll still hit the targets for the week, without the 4th session. And I’ve tweaked the midweek run to avoid 2 lots of strides but still get the pts we need.

Coach Simon🍊

95 POINTS TARGET

MONDAY

I have added 2×10 press-ups to leg day to stop my arms wasting away
Good idea. I do have a separate arms workout, but it does require dumbbells. If you have them, probably 5 and 10kg I would imagine would be good for you, I can add that to the plan. Well done for starting the week on a positive note.

Coach Simon 🍊
4 Points

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

Just did some plank and glute bridge due to not wanting to aggregate back
Sensible. Hopefully the back will settle down with some good stretching over the next few weeks.

Coach Simon 🍊
4 Points

THURSDAY

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uppsala

60 Mins Easy-MP

24 POINTS

Today didnt go well at all. Despite waking up with my best body battery in a while (99%), I did not feel like a runner. I had a lot of back pain from the off and left leg behind knee also pulling. First half was therefore mostly pain management. Second half just felt tired and no power / energy to pick up the pace. 5:20 would normally be a doddle. A bit worried about the back problem as the pain first appeared at the track a few (3?) weeks ago and keeps coming and going. Previously only when exerting effort but now more often and it’s overwhelming when it comes. Know any good physios? Finally, regardless of pain, I can’t do ParkRun this weekend as need to take my daughter to an appointment at 9am
Firstly well done for getting out there Chris. Really sorry to hear about the back. A massage may help. I think the most likely response from the physio is stretching. My back is a real nuisance, always has been, but what keeps it at bay is 10-15 mins of stretching every single day. And for anyone with back problems I couldn’t recommend this enough, if I didn’t do these stretches for 2-3 days on the spin, them I’m quickly in a world of bother. I’ll send you over what I do. In terms of physio’s. Alicia Bassett or Hannah Collison are the two I can recommend. There’s an osteopath at Falaise gym called Richard that is reportedly excellent and can spot any problems with your posture that might be causing the back pain. But the first thing I would introduce would be the daily stretching and see if that helps.

Coach Simon 🍊
24 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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oaul-1

parkrun & Strides

30 POINTS

Ran out of time and new the priority was the back stretching otherwise would have run into trouble very quickly anyway
My approach is generally get better and then go again. If it means missing a week of training, that’s fine, in the grand scheme of things that’s unlikely to have much impact especially at this stage of the training. So no worries. Really hope the back feels better soon Chris.

Coach Simon 🍊

SUNDAY

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philippa-wide

110 Mins Easy

33 POINTS

Weather terrible but we got out there. Did the back exercises again in the morning before starting out. A few twinges on the run but not too bad. Will try to do every day. Only did 90mins as with Cathy and she wasn’t too wet and cold to dump somewhere for a coffee.
Given the back the shorter run might have been wise but sounds like the stretches helped and it’s a big better. They should just keep everything from tightening up. Also great to get out in those conditions as that will improve resilience and mental strength, which are both key for the marathon. Excellent work Chris.

Coach Simon 🍊
27 Points