• January 5th - 11th

So this was initially a recovery week but I think we can now use it as a chance to catch up on some missed points. I’ve listened to your feedback and taken out the spin, we make up for that with slightly longer runs during the week and still hit the target of 110 points, just over in fact. Any problems let me know. Hope you feel back to full health.

68 Points Achieved

A struggle towards the beginning of this week where I was still unwell and whilst this has not totally gone away, I have been more on top of training towards the end of the week and feel I have been hitting the right level. Feels good to be back training.

I am on holiday from 16-28 in Cape verde and plan to continue with training whilst there. I have been to this resort before so know some running routes (mostly flat, some sandy bits as theres lots of desert) and there is a gym for strength work.

I think you did really well to turn what was a tough start into the week into a strong finish. Confidence can turn with one good run, so always remember that. I’ll keep the plan as it is for now, but if we need to move stuff around to account for traveling etc we can do that nearer the time. Sounds like a lovely place to go on holiday. Well done this week Lucy and glad you are feeling better.

MONDAY

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15pts | Circuits

15 POINTS

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

Still unwell
Sorry to hear this 😥

TUESDAY

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19pts | 50 Mins & Strides

19 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

Still unwell
😥

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.

TR 30%
Still unwell today, not fully recovered, but felt well enouugh to run. Did about 25 mins. I was slow, I had to stop a few times and could feel my lungs struggling and having little energy. But did it! I have really missed running whilst being ill and keen to get back to it without overdoing it
Well done Lucy. It’s good that you have missed it as that shows you are enthusiastic about and keen to continue. Glad you are starting to feel better.

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!”

TR 50%
I have an offce day in Milton Keynes so having this as a rest day before more training on Friday
Oh I did the MK Marathon one year. Lots of twisty turning paths, especially the last 10k which made it tough.

FRIDAY

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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 75%
completed. 3×6 25kg bench press dumbell pulse lunge – 7.5 kg dumbells 3 x8 each leg landmind sumo squat 25kg 3x 10 press up 3 x till failure ( averaging 6) tricep pull down 3 x 12 12.5kg Felt better today, not as strong as usual, but could push
Great work Lucy, good to hear you are feeling better now.

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.

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

3 Points
TR 80%
completed
Well done Lucy!

SUNDAY

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39pts | 130 Mins Run

39 POINTS

130 Mins @ Easy Pace (RPE: 3-5)

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

TR 85%
Managed 120 mins. This felt like a big achievement considering I still have not shaken off this illness and it has been a while since I completed any significant length or time for a run. Pace started okay, then slowed. This was a very hilly route so that slowed pace a lot. There were quite a few times I slowed to a walk. I also tried an energy gel about an hour in. This was effective and I’d be keen for some advice on incoproating these into training. Legs feeling okay after, ankle/shin feels ever so tender to touch, but minor, but will see how it feels tomorrow.
Really well done Lucy. Especially given your recent illness. Don’t be afraid to walk some of the hills either as it sounds like you are limited in terms of finding a flat route. Gels, yes very important. Or some form of fuelling during the run. The more we can take on the better, but I would suggest starting with one gel every 40 mins to begin with, which should equate to around 30g of carbs per hour. Which should be enough at your pace. It’s what I used for my marathon and whilst it can help to take more, we want to ensure we don’t experience stomach issues, that’s why it is very important to start practicing fuelling early in training.