Week Commencing: 22 June 26

Choose Day👇

I’ve left it blank from Friday onwards as Cam said you were going away. At the moment we are 34pts short of the initial target. So what extra would be needed to hit that. A fast parkrun whilst away is worth 26, so then you’re only 30 mins easy short of the target. But I want you to have that flexibility as I don’t want anyone’s trips or holidays dictated by the coaches schedule. If you have anything planned and what me to add it, just let me know. As for Tuesday’s race. Try to keep the splits consistent, almost zero chance for someone with an accurate time of winning, so that should ease the pressure a little if feeling nervous. Good luck Jodie.

Coach Simon🍊

67 POINTS TARGET

67 Points

MONDAY

track-puddle

10 x 2 Mins

24 PTS

Average lap time was 1.45 and last lap was 1.39 so was happy with that. Just above my 5k pace as you advised. Didn’t feel my foot whilst running but I think i’m paying for it now even though I did wear my more cushioned shoes today 😩
Really good session. Love that pace, exactly where we wanted it, so great running Jodie. The foot is an obvious concern. I won’t speculate as to what the issue is, but I would already look to take precautions by doing additional foot exercises and definitely get some ice on it. One of the best things you can do is put a 500ml coke bottle in the freezer and then roll it on the bottom of your foot, that’s get’s it iced and exercised at the same time. We just need to make sure this doesn’t escalate into something a bit more serious.

Coach Simon 🍊
24 Points

TUESDAY

It should be illegal for gyms to have no air con 🤣 good session as usual!
I would tend to agree. Luckily Pure Gym is new and it’s pretty cool in there to be honest. Well done for getting it done though Jodie.

Coach Simon 🍊
10 Points

WEDNESDAY

rest-day

Rest Day

0 PTS

THURSDAY

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pett-xc

60 Mins Run

18 PTS

  • Z2
Just managed the 40 minutes today. In this heat it’s the most I could manage but pleased I got out. Foot is not improving I could feel it on my run today. Will continue to ice / roll and keep my fingers crossed it goes!
Yeah you can see the HR and RPE was higher because of the heat. I’ve followed a simple rule with niggles when I’ve run, and that’s, “if the pain is 4/10 or less, I will carry on”. If it’s worse, I will stop. Generally this has worked really well for me. I had foot problems once and remember walking home midway through ad Horntye run because the pain went to a 5, and took 8 days rest which did the trick. So it’s just a case of listening to your body and seeing if it gets worse. I’d also look at shoe choice as well. I checked Strava and noticed you are running in the ASICS Magic Speeds, is there a reason you do your easy runs in these? Or just they are the ones you find the most comfort. I would question that shoe choice for an easy run and perhaps look for something with more support and stability.

Coach Simon 🍊
12 Points

FRIDAY

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rest-day

Rest Day

0 PTS

SATURDAY

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rest-day

Rest Day

0 PTS

Done a parkrun today. Almost pain free which I was so relieved about! Does hurt afterwards so I think keeping it short is key for now!
Well done Jodie, glad the foot was ok. With that feedback perhaps next week switch the longer run out for a parkrun if the foot is still a bit niggly. Enjoy the rest of your weekend.

Coach Simon 🍊
21 Points

SUNDAY

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rest-day

Rest Day

0 PTS