A recovery week, the only real difference being we cut out the long run. So a nice busy schedule. Any issues let me know. Hopefully the slightly lighter load will help with a bit of freshness this week. Keep smashing it Lou.
Once we get the exercises from the PT I shall add them to this page. Let’s get that strength rating up!
Got to 120kg on the leg press 🦵 I’m going to have huge thighs at this rate 😆
Anyway felt quite good today. I think it’s because I took my long run super easy. I can see now why it says run easy. Because last week after the 10k vs this week after over two hours easy is really noticeable!
I think you make a really good point there about recovery. Something I am going to address for tonight’s speed work after my experience in the past week. Anyhow, that’s for later. 120kg on the leg press. Wow!! I think I’m on 66kg at Pure Gym. I have plenty of room for improvement or just need to raise my game. Glad you feel good today. Hope that continues throughout the week. Coach Simon 🍊
A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. We want to be ahead of our current 5k pace though. From there you can then pick up the pace and cadence for the 1 minute reps.
Sort of already done my feed back. I executed it perfectly.
But the short recoveries I knew that if I pushed on in those 2 mins it would get really hard.
There was no doubt my normal speed people were doing 3k pace in the 5k reps. Because they were all ahead of me. And yes of course I could have run 3k pace for two minutes but those minute reps would have felt a slog. And I definitely got stronger not weaker towards the end of the session.
Although now my watch thinks I need 71 hours to recover. So that means the session was very taxing.
You did really well in terms of the pacing. From one coach to another, threshold training is much better executed when working to heart rate. But that’s very different to do in a group setting because not many will have accurate heart rate data or understand the concept of threshold training. I’m only just getting a true grasp on it. But to execute it perfectly as a threshold session heart rate would be the factor to focus on. But in this case, the last minute change of instructions made that almost impossible. So I purely mentioned that from a coaching perspective. Based on the instructions I provided you nailed this session and it was clear some of the others went off too hard. Always happy to discuss if you want to. But it’s something I would like to employ more in my plans if possible as I think the results will be better. Coach Simon 🍊
If you have an accurate heart rate, then use that as your main data to determine pace, if not RPE is the best option. Hills are always going to cause them to go too high, unless you are super fit. Finish off with some strides.
Tired!!!
I did 1hr 13 mins on cafe run and then I did 37 minutes with walk to run.
So I purposely didn’t do strides.
Also I think I need to cut spin down as I’ll have too many points. So I probably won’t hear from you but I’ll do that and then add it strides if I need to Saturday
Oof. Yeah that is a lot. We are well ahead now. 11pts ahead of schedule. A shorter spin session would definitely help. Although if you did everything on plan still it would be 109%, but you’re not really giving yourself that recovery week you wanted. Reducing Saturdays run by 20-30 mins could also help. Coach Simon 🍊
Flexibility is definitely very important to runners and yoga can help in that area!
Got a swollen left knee 😢
Shit, sorry to hear that. Double running, even if only hitting the pts target is probably something to avoid at all costs going forward. That’s not to say that was the cause, but it won’t do you any favours. And perhaps with the S&C just be a little careful with weight selections. Coach Simon 🍊
If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
Ran to park run and then run with Klare and Lindsey. Klare was really struggling.
At first I was running with Jax but she said she was doing an effort! And that definitely wouldn’t be easy 😆
Knee has returned to normal.
So pleased the knee has returned to normal. Yes Jax said she was running 5:20 per km and you were alongside her for a bit to which I quickly replied “Wasn’t Lou doing an easy run?” 😂 So I’m pleased you realised too and slowed down. Job done for the week. Great stuff Lou 💯 Coach Simon 🍊
