Week Commencing: 15 June 26

Choose Day👇

Decent week with the speed session Monday and the long run efforts Saturday. Why are we doing these? It’s for the Pier to Pier. Having that ability to run a bit quicker over longer distance will put you in a really good position to run a strong race that day. We only have one more of these style of session before the P2P, so they won’t be happening much more. Any issues let me know. The only switch I guess you might want to consider is that PB Efforts will likely be in Bexhill with a session designed purely with the handicap race in mind. So perhaps see what they come up with Monday for track and make a decision on which session is best.

Coach Simon🍊

127 POINTS TARGET

121 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

track

8-6-6-4-4

28 POINTS

Fun session! Thanks again and nice to be close to home for a change. Felt sluggish today but got it done and enjoyed it
Really pleased you enjoyed it and glad it suited you guys from Bexhill! Looked strong throughout and some good runners there to pace yourself against. Awesome work Cam

Coach Simon 🍊
28 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Felt good. Quite a quick one for easy run with a couple of pitstops but felt easy enough until the last hill. I thought they said Eastbourne hill at the start so was confused as never heard of it but turns out it was East Hill haha😅. Probably would have dropped down a group if I heard it correctly but it was a good session
Yeah when they said East Hill steps I did think “yikes”. To be honest we did 200 metres of elevation so wasn’t much easier. I don’t mind the HR creeping up if running with Horntye as we’ve accounted for that by setting the 60 mins hills (24pts) rather than a basic 60 mins easy (18pts) so it has been factored into the plan. Well done Cameron.

Coach Simon 🍊
24 Points

THURSDAY

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Good job Cam. Always room to tweak this if need be or just for some variety. Although some of the best results have come from my runners who do stick with the same exercises.

Coach Simon 🍊
9 Points

FRIDAY

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andy-alice

40 Mins Run

12 POINTS

Good. Very hot and sweaty on the return. Going to do my best with tomorrow run if I can manage it okay with this heat/humidity. It seems it just wipes me out whilst running maybe not getting enough salt in my diet as I tend to sweat a lot more
Yeah it’s a big one in that heat. Slow it down if need be. If you can get out early that’s a bonus. Have you got any electrolytes you can take with water and carry with you. From what you’ve said having a good handheld water bottle, Aonijie are my favourites, with some electrolyte tablets. The perfect prep would be start with 500ml of water and a tablet, then at least once, maybe even twice en route refill adding another tablet. You might find that helps. Combined with a few gels it could make a big difference. Stick a cap on too to shade you from the sun.

Coach Simon 🍊
12 Points

SATURDAY

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jake-p2p

4-3-2-1 Miles (M)

54 POINTS

Tried my best today but had to skip the last rep just didn’t have it mentally and stopped a couple times to get some drink. Felt okay physically just found it hard on my own. I think I should have put parkrun in and finished it on that. But I was more concerned it would get too hot so went out early and like getting those sessions done early. I also might try get on the bike tomorrow weather depending, aware I have got handicap but I had a great 5k race other week so not massively concerned my end, but will still give it a good crack!
No worries. Still a really good session banked and excellent prep for the Pier to Pier. I would always advise tagging on parkrun. Just because it gives you focal point to aim for and gives you such a big lift when you do join on. But well done Cameron, still a really good session today. You’ve got some pts spare tomorrow if you want to head out on the bike. Zone 1 would be ideal as that will prevent you from overtraining. If my numbers are right you could do 90 mins at Zone 1 and still avoid over training (110%). Anything more and you might be risking how Tuesday goes.

Coach Simon 🍊
48 Points

SUNDAY

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rest-day

Rest Day

0 POINTS