• March 9th - 15th

This is the week inbetween the two half marathons, so it’s pretty much the least training you’ll do during this plan. Only 109pts the target. But super important you give your body the rest it needs after Sunday and I was reluctant to put Body Combat in there to be honest. You could easily sit that out and make up the pts later in the week. I did initially have Tuesday evening hills in there too, but parkrun would be just as good to get the speed in the legs. Take extra recovery if you feel you need it after PW. Getting yourself back feeling strong for HHM is the most important thing over the next 13 days.

112 Points Achieved

MONDAY

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10pts | Body Combat

10 POINTS

30-45 Mins @ Varied RPE

A good mix of cardio and strength work. Can be a fun session! Have a good one 🥊😁

10 Points
Nothing exciting to report
Great work Lou

TUESDAY

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22pts | 60-45-30 Sec (Hills)

22 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

22 Points
This is hill efforts. Felt strong actually despite tired legs. No hip pains, it’s cambered surface’s that seem to annoy it. I sort of like hill reps I recorded a new max heart rate 🤣 Anyway I’m thinking that Thurs or say I’ll stick in 10 mins on the stair master and a strength session to make up for circuits
Great work Lou, that’s a good sign to recover that quickly from Sunday and you looked strong up the hills. I’ve put an S&C and stairs in Saturday, but Thursday would be fine too if you wanted me to shift it. That pretty much makes up the pts we want this week. It’s more a case of making sure you don’t do too much in truth.

WEDNESDAY

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22 Points
Nice to be leading. I think they got. A good run. I didn’t let them stop 🤣 but obviously the front runners don’t always come back. I didn’t say something at the top of St Helens. I was like what happened to you all 🤣 Nicks pissed me off with his comment. Mentioned it to Ashley he didn’t reply. Clubs a joke so best stay out of it before it winds me up again! 🤣 but it was nice to be leading again.
Thanks for leading. I really enjoyed being back at Horntye, running in a group distracts the mind nicely and had a few good chats. I tend to get cross when the group stop, but they don’t always listen. I’m not sure what’s going on with Nick, I do wonder if deep down he’s struggling, so don’t want to criticise him too much but his behaviour and comments are getting worse. Hopefully he will realise soon. Grateful for Simon to giving me a lift home. If you want anyone to drop you right outside your door, then Simon is the person to ask. I do love you guys. 🧡

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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20pts | 60 Mins Spin Class

20 POINTS

60 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

20 Points
Usually the bike says I’ve burned less calories than I burn on my watch. But I went further than normal and my watch says I burned less so I think I must be getting fitter 💪 I have been flagging a bit this week. 😢
I think it’s normal to struggle a bit after such a big achievement and effort on the weekend. You’re not the only one who PBd Sunday that has found this week tough. Really well done for another strong session Lou and always nice to see those improvements in the data.

SATURDAY

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8pts | Gym Legs/Core L1

8 POINTS

A good all round session to work the legs and core. You should have built up to this fairly gradually, so don’t dive in head first as you want to take your time building your strength. Be sensible with the weights to begin with.

If short on time combine 2 exercises together (superset) them to save on the recoveries. Ideally one leg exercises and one core exercise where possible. Eg squats and planks.

9pts | 20 Mins Stair Climber

9 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

20 Points
Done! My heart rate is 173 on the stair climber! And then 80 on the strength! 😆 my resting heart rate is 50. So I think I just have a high cardio heart rate. I thought my vo2 max would drop at paddock and it didn’t! So I’m super pleased with that. It’s currently at its highest. I think we keep plugging away with the cardio and training I could get stronger and quicker and fitter! Anyway it’s all stats and I love stats.
Great work Lou. Yeah again that seems high for the stair stepper. But if you’re RPE feels lower then that’s ok What we are doing is clearly working right now. The priority going forward should be to stay injury free, continue to enjoy your training and knock a little bit more off those times you’ve achieved so far. I think one of the things that impressed me most at PW was your form and how strong you looked at the end. For me, one of the big things I know enjoy with the running is the feeling I’m moving efficiently so I will continue to work on that. If you can run a good speed, feel like you are running well and mindful of your movement, it can be a really good feeling.

SUNDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
Yep done. I do wish Steve would tell us where we wet running but never mind
It’s so bizarre. He sees it as being funny but it’s just annoying and probably the basic thing a run leader should do? Oh well, the fact he is still running and leading is very impressive so we should knock him. If I ever do that though you have position to slap me. Well done on hitting your targets again and thanks for sticking to the lighter schedule.