Week Commencing: 13 July 26

Choose Day👇

I had to tweak this a few times and not sure if there’s a class Monday you can do? 🤔 With it being pacers day at parkrun it might be a chance to have a go at a fast time, conditions look fair at the moment. Hopefully an opportunity to see your progress. Keep the easy runs as easy as you can, any issues let me know. Keep smashing it Abbi.

Coach Simon🍊

76 POINTS TARGET

72 Points

MONDAY

circuits

Circuits

10 PTS

Still a niggly pain in my left hip, so sacked off the GLC class this morning, and did my own thing, lower pressure / impact hopefully. Warm up and 10 minutes x-trainer ✔️ Body weight only circuits – 3 reps, 10 of each Body weight squat ✔️ Glute bridge ✔️ Donkey kicks ✔️ Single leg glute bridge (both sides) ✔️ Fire hydrant (both sides) ✔️ Weight machines Leg press (lower weight of 32kg – normally do 52) ✔️ Prone leg curl 14kg ✔️ Felt ok. Learning to listen to my body, when normally I’d just try and push through.
So important to do that. And keep stretching as well. When we are pushing our limits, niggles are common, but we always need to approach them with caution. Well done on still getting in the gym and doing a good session.

Coach Simon 🍊
12 Points

TUESDAY

rest-day

Rest Day

0 PTS

WEDNESDAY

andy-alice

40 Mins Run

12 PTS

  • Z2
Hip pain has improved but felt like I didn’t want to push it too much on a run, or go outside in the heat, so came to the gym instead and did 30 mins on the bike (12.6km) for some low impact cardio and to get my legs going, also did 10 mins on the stair climber, and managing to keep HR in zone 2. I know it won’t bank me as much points as a run (and yes I am one of those people who is motivated by stars and points!) but I am aiming to try and get a super easy run in tomorrow to see how I feel.
Well done for switching it up. To be honest not far off, the bike is a hard one to get the HR up on. But 10pts here rather than 14 so you’re not far off the target. I think with the hip pain, perhaps those 2 races in quick succession may have been a stretch. So something to bear in mind going forward when entering races to keep them apart as we always push a bit harder in a race. Even more so for you as 10k is your longest distance at the moment. Fingers crossed the hip will be ok in a day or two. Well done Abbi.

Coach Simon 🍊
1 Points

THURSDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
60 minute run complete, Home toward Battle. 8km in just over the hour which seems to be my standard pace for that distance. Leg felt fine and no other niggles apart from a bit of a stitch. Walked the hilly bits and probably did speed up going downhill. HR didn’t stay in Z2 so maybe like you’ve suggested before I stick to places like the seafront for the easy runs. Nice to get out again!
Great work Abbi, so pleased the leg was ok. What we should find is that HR slowly starts to drop for these runs. It won’t happen straight away, but it will as you continue to build your fitness. So I wouldn’t obsess about it. I would say, like you did here with the hills, when you find it’s becoming difficult, just give yourself a little break, have a walk, go again, that will let the HR drop. I did some walking on my CD run yesterday as well. Another 8k banked though, so really getting some good distance in now. I saw you mentioned cadence on Strava, that is a key stat too really and something that in time we can improve to make a real difference to your running.

Coach Simon 🍊
18 Points

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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oaul-1

parkrun & Strides

30 PTS

No PB today, about a minute off it. Stopped a few times for no real reason. Mentally struggling and I think I’ve got back into the habit of stopping and walking during runs. Just need to have a good chat to myself when I want to do that and pull back on the pace but keep going! Bit of a twinge again in my hip around the 4km mark so walked a bit then. Unsure if I ran down the little ramp by the azur too fast and that caused it, but it’s fine after stretching. Not too disappointed with today. Looking forward to more time on my feet next week 💪🏻 Also, I quite enjoyed strides, only did 6×20 seconds. Felt like I could maintain the quicker pace for longer than the last 10 seconds and only took 45 seconds of recovery time.
Well done Abbi, I think the most important thing to remember is we are not training for a parkrun PB, we are trying to get your ready for a half marathon. So you might find your parkrun time doesn’t improve as much as you’d like, but your endurance will continue to build, allowing you to run for longer. Then if all goes well and the half marathon is a success then you might focus on that parkrun time, as training would look different. Plus when we introduce a bit of speed work into the plan the 5k time will improve.

Coach Simon 🍊
31 Points

SUNDAY

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rest-day

Rest Day

0 PTS