• 20-26th April

Last week of the plan. How good has it been. Sub 25 parkrun pb and 2:02 half marathon. The best plan yet? Consistency, better nutrition and avoiding over training have all led to your improvement and increase in confidence. It’s been great to see. Rather than give you a week off next week, as I’m guessing you wouldn’t want that, I’ve reduce the pts this week, so we can start the new plan from the 27th. Is that ok?

119 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 🥊😁

10pts | Lou W S&C

10 POINTS

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

20 Points
I’ve had a busy afternoon 🤣 You’ll be pleased to know that I left all the weights where they are. The last three weeks I’ve been putting them up and putting them up 🧐 I need to check that with the pt I think I’ve misunderstood because one of the instructors said you won’t get stronger if you don’t rest. Also I think I probably hit an overtraining level, probably caused by not keeping the effort level down on the easy runs. That’s probably why my 5k got worse and I feel fatigued! My muscles are tired, my heart is over worked. In fact I’m probably wasting the doctors time getting them to check me. But in exciting news my garmin chest strap has turned up so that’s coming out tomorrow :)
Yes you certainly had a lot going on. You’re also due a week off. End of the plan now and I think you should take it. We do have Worthing 10K, maybe delay the rest week until after then, but feels like you’re pushing close to red line right now and a week off (could still do S&C and a class) would benefit you massively. I know you find it hard to do that, but for the sake of 1 week, and the benefits it will bring I think it’s a really good idea.

TUESDAY

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23pts| 20 x 30 Secs Hills

23 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.

23 Points
Im not bad on hills well if you ignore my heart rate 🫣 As some points my watch said I was running 7min miling. At one point I was hot on the heels of Karl :) Chest strap seems to be accurate. I think I’m probably obsessing at the moment. I think the chest strap reacts quicker than the watch if that makes sense. So when I stopped and started running again it was much lower and then crept up. Forgot I had it on actually but I had tucked it slightly into my bra, which you men can’t do. 🤭
You looked really strong tonight as you came powering up the hill and clear the effort was there. I may hold fire on purchasing as feel like my watch is pretty accurate and worry I’ll find the chest strap irritable. I’ll wait and see if you get any different readings before making an investment. But worthwhile given your slightly odd heart rate readings recently. If you have any concern getting it checked out is worthwhile. Another strong session ticked off and such a great group to do it with. Nice to have some new faces along and some old ones return.

WEDNESDAY

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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
Another day another run 🤣 vo2 max still in tact. Zone three running no chance! Physio went well. Got a tight left leg.
Keep ticking them off. Thanks for leading, looks like you had a great group. Just a shame there’s always one person who messes you around 🤦‍♂️ I had a few of the team running with Nick so took that option, next time I’ll say nothing. Physio feedback sounds ok and nothing too much to worry about. Good advice on the clam shells I think they definitely went better with that engagement first.

thursday

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6pts | 60 Mins Yoga

6 POINTS

Flexibility is definitely very important to runners and yoga can help in that area!

10pts | Lou W S&C

10 POINTS

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

16 Points
Hip and leg were fine but my left knee swelled up. It just decides to do that from time to time. Bloody knees. I’ve had a pretty easy week this week and I’m still feeling tired. Doctors weren’t particularly worried about my heart but they are going to do an ecg and check my chloestral. If that’s high I’d be surprised as I don’t really eat high cholesterol food. Also I fiddled with my plan trying to put my easy run on Saturday and now I’ve lost it completely
I’ve added Saturday back in. Was it 90 mins? I know I should know this but the plan says 60 but I changed that I believe and if you are starting at 8am and doing parkrun I know it’s not 60 (I’m clever like that). Hope the knee sorts itself out soon. Perhaps the tiredness is from last weeks long work week?

FRIDAY

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15pts | 45 Mins Spin Class

15 POINTS

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

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

15 Points
Another day another spin. It was 60 I was going through maths myself thinking that doesn’t work out. But if I take 90 easy that’s not too many extra points. That won’t jepodise 💯 club? Darren is taking me back to the park as they are running back.
Yeah I think it was meant to be 60 but you don’t want to run to parkrun and then not do parkrun. 90 is fine, keeps us under that 110 buffer and next week is lighter too so you should be fine. Great work on the spin today.

SATURDAY

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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

27 Points
Had a lovely ru down with Lou we were chatting the whole way. Perhaps a little faster than I would have intended. Did get kinda carried away at parkrun we were chatting to about 1k to go but to be honest it was a good confidence booster for holding my pace at 9m miling next Sunday. I think I’m going to hold the fist 3 miles at that and then if I have anything extra push on a bit? Also I feel absolutely fine 🙂 I was only huffing the last k As I’m building up a picture of my heart rate I wonder if my zones are wrong at 10.30 min milling heart rate is 160ish and I can have a full conversation.
Well done Lou, yeah I think the zones are probably off based on the what you are saying. Sounds like you had a great run today and no worries for pushing that little bit harder. It’s always tempting at parkrun. 25 weeks on the spin!!! 🌟🌟🌟🌟🌟 Honestly that is brilliant. I’m so impressed. Almost half a year of hitting your target week in week out. That’s more of an achievement than any PB in my book because it’s over such a long period of time. And setting such a good example for so many other runners on how to train smart, eat well and improve in the right way. Keep doing what you are doing.

SUNDAY

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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!”