Hopefully all went well last week and we can kick on with the training. The session for Tuesday would be with my group but AC is always a good alternative. But would need to hit 5k and 5k pace or under for the same training effect. Quite a big weekend with back to back tough sessions so if you can gets lots of stretching in during the week to hopefully keep the back loose that should help. Any problems just shout though.

110 Points Target

Feels ok but big day Saturday has taken too much out of me for Sundsy

I think there was an element of bad luck here, given AC didn’t do a proper session. That left you trailing and the weekend was probably too much. But these things happen. Got the long run done which given you’re training for the marathon is definitely the priority.

MONDAY

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4 Points
Done
Well done Chris. A fine start to the new week.

TUESDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

The Hastings AC session ended up just being a Xmas fun one. Aside from WU and CD the only serious bit was 10mins at circa 4:15/4:30 km.
No worries, that’s totally out of your control. But what we can do is tweak the plan to make up for it. That’s the benefit of working with myself as I’ll react very quickly to this and change up the next run.

WEDNESDAY

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4pts | 12 Mins Core (S&C)

4 POINTS

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

4 Points
Done
Great job Chris!

thursday

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24pts | 60 Mins Easy to MP

24 POINTS

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

24 Points
TR 65%
Done – not the nicest morning for an extra 30mins but feel much better for doing it
Sorry. Yeah the weather was pretty grim today. But it’s worth making up for missed pts, and it will help in the long run. Pleased to hear you felt better too and hope the back is holding up now? Well done Chris.

FRIDAY

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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!”

SATURDAY

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36pts | 120 Mins Run

36 POINTS

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

36 Points
Done – 21k – 2:02:38 Muscle(?) above left knee ached last 15mins but other than that all good and felt easy
Fantastic, great work Chris. A very solid run. I think when we push the distance niggles can be normal. Just keep an eye on them to make sure they don’t get any worse. But at points in marathon training things are going to hurt. Sounds like you’re left quad.

SUNDAY

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

Skipping today. Did 41500 steps yesterday. My 21k run plus dog walk, work in the garden and long walk with my son. Training readiness on my watch is 1! Body battery 33% and leg still hurting / aching from yesterday .
1??? Wow that is low and sensible to listen to the body and rest up when needed. Also very hard to go out and do that solo when feeling jaded. In the long run I think it was the right decision.