Week Commencing: 30 MAR 26

Choose Day👇

I’m a bit concerned about the niggle. So this schedule is on the assumption all is ok. If that is not the case we just need to be smart. Your fitness levels are at a level I’m confident the marathon will go well, so we just need to be careful now not to overdo things. I have made the taper a little easier too, so this is the last week of full training before that begins. Any problems Phil just let me know.

Coach Simon🍊

140 POINTS TARGET

100 Points

MONDAY

Completed. Simon. I’ve swapped Weds & Thurs around as I’m in London on Thursday so it’s easier for me to do a S&C session.
Great work Phil. That’s fine about the switch. Keep listening to the body as well, pretty big week this so we are pushing the limits and just want to be careful. Get plenty of rest between sessions if you can.

Coach Simon 🍊
10 Points

TUESDAY

pett-xc

60 Mins Run

18 POINTS

Completed. I’m behind on recovery – currently 70 hours after this run. I may swap round the two runs so that I do the Easy+>Marathon tomorrow and leave the higher octane run for Friday
70 hours. Yikes, that seems a bit OTT. Garmin does shock me sometimes. I ran my quickest km in 6 months yesterday and it said my performance had dropped -3pts 🤷‍♂️ From what you’ve said I have tweaked the schedule, will message to confirm

Coach Simon 🍊
18 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Good sleep last night and the rest day was much needed. Wasn’t really aware until after the run. I suspect the overhang from the 18m on Sunday as it was 8:58 pace ave. Recovery is now 51 hours, so it’s dropped well and should be under 30 by tomorrow morning.
Good to hear and it’s why the feedback is so important as without that I can’t step in make those necessary changes.

Coach Simon 🍊

THURSDAY

Loading...
Beautiful young brunette working out in an elliptical trainer and smiling

40 Mins Elliptical

12 POINTS

Elliptical completed (127 BPM) – 40m S&C completed 42 min
Great work Phil. That’s the HR we want on the Elliptical. So a really good days work.

Coach Simon 🍊
22 Points

FRIDAY

Loading...
jack-facebook

60 Mins @ MP

36 POINTS

Warm up (elliptical 10m as usual). Decent run today although I had a recovery hours deficit at the start (14h) and felt tired. Did 8.90 miles in total at 8:58/m pace (ave), 142 BPM. MP splits were good (8:50,8:51,8:44,8:50,8:58,8:49: 8:45). Ave cadence 176.
Great work Phil. Love that HR for MP, even for this short time. But the fact you were tired and the HR wasn’t too high is a very good sign. Hope you get the rest you need over the next few days.

Coach Simon 🍊
36 Points

SATURDAY

Loading...
rest-day

Rest Day

0 POINTS

Recovering well – should be just about caught up by tmrw. Have a good day.
Great to hear, sounds like that extra day of rest worked out well.

Coach Simon 🍊

SUNDAY

Loading...
sam-davies-1

180 Mins

54 POINTS

183 minutes completed. 19.21 miles at ave of 9:33. 19 miles included 1 x fast HM pace, 1 x steady pace and 17 x easy. Heart rate 136 bpm. Felt strong aerobically so kicked to try a HM split near the end. Tibia was sore again and ankle feels swollen, but let’s see what it is like once rested. I’ll let you know. I ran in the endorphin speed 5’s today and on Friday, and tried out the Metaspeed edge last Sunday but felt I wasn’t ready for them (as you’d said!). I also changed my lacing to a runner’s lace, so that may also be part of it. Anyway, I may use stability trainers this week. Next week: I have a med procedure on Thursday ( endoscopy) so I can’t do exercise that day. FYI – I have coeliac disease which means o am on a Gluten Free diet. That’s perfectly manageable but my iron store level is below normal so the test is to see if there is any particular cause. Not really a concern and I’m now on iron tablets to bring that up. I suspect it will still be on the low side of normal for the marathon so it affects fatigue a little but I’m not noticing it in my running ps woke Monday morning feeling strong and in good shape!
Great work Phil. Another strong week. Keep an eye on those niggles. But hopefully now we are into taper it will help, but to be honest I still feel there is scope to reduce the pts by 10-20 over the next two weeks and still get the best result at London. So keep listening to the body. The alternative is also a session on the Elliptical rather than run and I’ve already switched one run to cross training this week after this feedback to protect the tib and ankle. I too am gluten free and many years ago was really struggling with my running and had a blood rest which said I was anemic. My doc was really concerned but after a period of taking strong iron tablets I was fine and take a lower dosage daily still. It made a huge improvement to my running though.

Coach Simon 🍊
54 Points