13th - 19th April

130 is a decent total. 2 weeks left in this plan. So going forward it will be a case of can we stretch it to 140 and keep the injuries at bay. I think we can, as the more pts you accumulate the fitter and faster you should become. That’s the theory. I’ll be honest the easy runs do worry me and after my recent post, I do think you might be doing these too quickly. Something to consider going forward. If you get the easy runs right it will speed up recovery and then allow us to add more pts to the schedule. Any problems let me know but keep up the great work Lou.

40 Points Achieved

MONDAY

8pts | Lou W S&C

8 POINTS

Once we get the exercises from the PT I shall add them to this page. Let’s get that strength rating up!

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 🥊😁

18 Points

These were done. Finally got my recovery down. My watch was telling me last week I needed more recovery. Think it was probably too much doing long run, efforts and then a race within 4 days. I’ve asked Ashley if I can be co opted back on the exec as treasurer. Nigel can move to vice chair or step down. I can’t sit there moaning about it and not try to do something like balance up the exec committee with some empathy. When I spoke to Corinna at combat she said we’ve had issues the whole time the club has been around. I haven’t mentioned it to anyone else

Yeah sometimes a weekly schedule gets a bit too condensed into a few days, even just moving efforts from Tuesday to the Wednesday race can make a difference. But glad you are feeling better and really well done today. I respect you for trying to make the difference. I’ve always said whoever puts themselves forward then has the option to choose how they run the club and if I don’t like it I can either put myself forward or take more of a back seat. I’ve opted for the latter right now. And I think the timing was good, now we have the 4 new CIRFs. Track is the best place to coach and hone the skills so it’s a good opportunity for all of you. I’m pretty chilled out about it all to be honest, nice just be a member for a while and not have to worry about all the extra stuff going on. And yes Corrina is right, there’s always something going on in the background, that will always be the case when people have different views and opinions. And that’s all mine is, an opinion on how I believe the club should be run, that’s not to say it’s the right way or only way. Hopefully you can get involved and make a difference.

TUESDAY

22pts | 5 x 4 Mins

22 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 5

10 Mins CD @ Easy Pace (RPE: 3)

Ideally you’re looking to match or beat your current 5k pace. This is a really simple but effective session. Working to time rather than distance allows you to do these sessions with runners of different ability. Very best of luck,

22 Points

I felt like I was really struggling yesterday. My heart rate said it was 185, I think I’m going to get a chest strap for more accurate measurement. Jan young and me wee chatting at the end and she said hers is always high too. The thing is mine goes very high then during the recovery it was back down at 110. So not sure. Since doing the gym I’m finding myself more fatigued. I was trying to hit 7.50 a mile as that’s a solid 24 something 5k. I do think I have a sub 24 in me but not yet. Like I think I can run a 10k faster than 9 min miling but I want to get there comfortably first. Also think I’ll drop down a group at horntye tonight. Must listen to my body.

You did really well. The pace looks great, your form was excellent. So to be able to do that when not quite feeling at your best is fantastic. I think the extra S&C will take a few weeks to adapt too. But we are still training at the right level. Definitely keep the Wednesday run as easy as possible. I think looking at the team as a whole the Horntye runs are a little problematic because we all end up working harder than we should for an easy run. But the way to counter that is dropping down a group as you suggested at. So like the thinking. And yes an external heart rate monitor is definitely the way forward if you do want to pay closer attention to that data. I need to get myself one actually. On it now.