I’ve moved a few things around a touch given it’s Xmas week. Let me know if we need to change anything else and I appreciate circuits might not be an option at this time of year. Apologies too as I may have missed out your stretches last week. They are now back on the plan. Merry Christmas Lucy 🎄

MONDAY

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3pts | Lucy’s Stretches

3 POINTS

Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch

Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking

A session dedication to the exercise prescribed from your form session. I think these are a great addition.

15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

18 Points
TR 100%
Managed 75kg deadlift in these circuits!
Bloody hell. That is very impressive. You must have very strong glutes and hamstrings. Well done Lucy.

TUESDAY

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13pts | 30 Mins & Strides

13 POINTS

30 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Sometimes a 30 minute shake out can help recovery or just give you some much needed head space. Keep it easy. Strides are crucial here.

TR 100%
Did this run on the coast as I was out in Bexhill anyway. It was far colder than I was expecting so managed 25 mins. But did do the strides and felt strong
Well done Lucy. 5 mins less isn’t a big deal for this type of run. Far more important you get the strides done, so thank you for that.

WEDNESDAY

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3pts | Lucy’s Stretches

3 POINTS

Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch

Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking

A session dedication to the exercise prescribed from your form session. I think these are a great addition.

15pts | 45 Mins Spin

15 POINTS

*Recoveries: 30 Seconds after the 30 second reps, 60 seconds after the 60 second reps. Simples.

Coach Simon🍊 “Make a note of RPM & the resistance level so you can increase them as you do more sessions.” Recoveries in between intervals are the same as the effort. So 30 and 60 seconds easy pace.

TR 95%
Did the stretches, but didn’t do the spin. We might need to adjust this as I am not getting on with the spin. I have no motivation for it
We could add in a 4th run, but that does increase the risk of injury. If you have access to a gym, then the stair climber is a really good machine or elliptical. I like the idea of cross training as it’s still a good workout but without that constant pounding of the pavement that is what makes running such an injury prone sport. But if the body can take 4 runs, then happy to try that if spin isn’t happening.

thursday

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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!”

FRIDAY

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9 Points
TR 100%
Completed. Felt good. Easy to run the whole 30 mins, just had to stop for a car
Well done Lucy. One of the benefits of improved fitness is these shorter easier runs do start to become, “easier” and more enjoyable as a result.

SATURDAY

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3pts | Lucy’s Stretches

3 POINTS

Foam roll all the leg muscles
Seated butterfly stretch
Hip flexor stretch
Seated rotation stretch
Standing hip flexor stretch
Half kneeling (hip and quad) stretch
Half Kneeling Adductor Mobilisation
Spiderman w/adductor stretch

Ankle Dorsi Flexion
Ankle Plantar Flexion
Ankle Inversion
Ankle Eversion
Ankle Alphabet
Straight leg calf raises
Bent-knee single leg calf raises
Heel Toe Walking

A session dedication to the exercise prescribed from your form session. I think these are a great addition.

15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

Didn’t do the circuits, just the run. And it was the hardest run I’ve done in a long long time. Legs felt heavy, had no energy, felt like vomiting. And then when home, was exhausted for the rest of the day and felt awful. Not sure what happened with this run
Great work Lucy. Some times for no obvious reason a run will feel awful. It might be a slight bug, tiredness, less than ideal fuelling. But it can also be good preparation. No matter how fit you get over the next 12 weeks or so, the last 10 miles of the marathon are going to feel like this or worse. So when you have a run like this, you can actually turn it into a positive, by telling yourself, this is what it’s going to feel like, so keep going and you build mental toughness too. So there are always positives.

SUNDAY

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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!”