Another strong week. Only the one main session though, the other 3 runs all at easy pace. But you’ll bank some decent mileage this week which is great.
Felt good today.
Please with cadence 181. Wish I could do that more often.
Pace faster than 5k pace.
181 Cadence. This is brilliant. Something to definitely continue to work on and no reason you can’t keep improving on that. It’s a conscious thing really and if we can focus on it whilst running you’ll be surprised at the scope for improvement. Excellent running Sue. Posture looked really good tonight as well. 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.
Felt tired today.
Did 30min run before leading my group. The the hill efforts session leading. So did for over 60 min running .
Strides slow this evening but posture good.
Well done Sue, not surprised you are tiring, it’s been a busy 4 days, but hopefully the next few easier days will help. Well done for introducing the new session and leading the group. Coach Simon 🍊
Add in a few more of the new exercises if you want. But overall this is still a very good all round workout.
Felt good today.
Was able to push myself.
Going to Sue Palmer yoga this evening. She starting a course on knees which will be useful for me.
I am changing gyms. Bannatyne is getting very expensive.
From next week I amjoining freedom leisure which is within walking distance. Its half the price
I have my induction Monday.
Well done Sue. Glad you felt strong. That does make sense about the gyms. I was considering Bannatynes myself but then saw an offer for Pure Gym and it was £11.50 for the first month. So much cheaper. Only been once and it was very busy, but we went at 6:30pm so to be expected. If your Bexhill based the Leisure Centre there makes sense and I know Mark goes there too. Mondays and Thursdays in fact. Coach Simon 🍊
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Had a walk b
Plus clearing up the garden
Still keeping active. We can add some of your other classes to the plan if you wanted. Fitball and yoga, would boost your points slightly. Coach Simon 🍊
Ran 5k with Debbie at the remembrance run.
Nice steady pace. It was enjoyable at a race where there was mo pressure.
I think Debbie told you I am doing fit ball on Monday with her. I have my induction pre.
What I not covered doing these 2 session i will add at the end.
I watch fit ball it looks yoga base
Yes I did have a look at fitball. Looks like it would be a good addition as lots of stability work and stretching so won’t effect the plan. But I can include it so you get some extra bonus points. Glad you enjoyed this mornings run with Debbie as well. Coach Simon 🍊
Long runs are key. Fuel and hydrate well & join a group if you can.
Good run
Faster on the way back .
Only stopped for a quick comfort stop.
Did notice my head went down towards the end but soon corrected when I realised.
Love that awareness of form. I remember a time when you’d be running the whole 60 mins on the way back looking at the ground. What a difference now. Fantastic. Thanks for leading as well. I appreciate that. I might step away from the Sunday long runs for a while. Simply because I don’t think I’ll be fit enough to lead one for 3-4 weeks and then I’ll be back into marathon training. We’ve got plenty of run leaders capable for leading the group so hopefully as a club we came keep them going. Well done Sue. Coach Simon 🍊
