A really good week with 120pts to be banked. That’s a fantastic total in truth and I’m not surprised you are running so well working to this level. Keep up the great work Sue.

120 Points Target

116 Points Achieved

Another good week.
Felt i worked hard.
Next week you have me down for a easy run .
I am in London but can easy run Friday and have rest day Saturday.
Its XC next week . I heard its a tough course.
So with warm up and race I will not be far off 120 min.

Great work Sue. Sorry about getting a few runs wrong in the past few weeks. It can happen at the end of a plan as it’s original written 12-16 weeks ago (that’s my excuse anyway). Also a good reason to get the new plan written up and ready to go. Leave that with me. I’ve added XC in on Sunday. I think resting up Friday and Saturday isn’t a bad idea this week. If you wanted to head out for 30 mins easy on Friday that would be fine, but no real need to do anymore.

MONDAY

15pts | Sue M Mon Gym

15 POINTS

Farmers Walk	2 x 70 Secs (14)
Spanish Band Squats	3 x 30s
Box Step Up	3 x 12
Kettle Bell Reverse Lunge	3 x 12
Leg Press	2 x 12 (70)
Rear Delt Fly Machine	3 x 12
Seated Row	3 x 12 (40)
Hip Thrusts	2 x 10 (20)
Kettlebell Deadlift	3 x 12
Swiss Ball Squeeze	3 x 12
Swiss Ball Dead Bug	3 x 12
Side Planks	3 x 30s
Calf Raises	3 x 10 (5)

Always feel free to tweak a few exercises if you want, just try and avoid working the same muscle groups twice.

15 Points

Fitball was good fun. Will be good for my core. Not an easy workout. Did the gym session you gave me. The induction session will be helpful. Had a long chat with the instructor. He is a runner I am seeing him Thursday morning. for an hour session. He is putting together a plan . Its all part of the service so I am taking advantage. We spoke about strengthing my up body to help keep my head during running. Working on all the area I discussed with you. I showed him my plan He praised me . He said i do a good balance of different kind of exercise throughout the week . He see alot of runner that do not understand the importance of S& C. I will send you a copy of the plan.

That sounds really promising and he can certainly give you (us) some new ideas. The S&C has been in need of a shake up for a while so I’m happy to take on board everything he says and then to incorporate that into the training. It’s pleasing he’s positive about what we’ve been doing as well. I’d have been upset if he had said otherwise. I’ll look to get the fitball added to the schedule, just so you get those extra bonus pts. What day is it you do yoga with Debbie & Sue P?

TUESDAY

24pts | Ramp Up 4-3-2-1

24 POINTS

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy! Recoveries are 90 seconds accept for the 1 minute reps where you drop to 60 seconds.

24 Points

Felt good this evening. Enjoyable session. Tried to move my arms and keep head up. I do Sue Palmer yoga Thursday evening.

Form looks really good at the moment, very pleased and an excellent session ticked off. I’ll look to get the yoga added to the plan so you can get some extra pts. Well done Sue. Great session tonight.

WEDNESDAY

22 Points

Was nice to be part of a group a d not be leading it. Nice easy sociable run. Enjoyed strides. Felt relaxed

I know that feeling, takes away some of the stress and you can just enjoy the run. Excellent work as always Sue and thanks for doing the strides as well.

thursday

15pts | Sue M Thurs

15 POINTS

Stair Master	5 Mins
Wall Slides	10 x 3
Leg Extension	3 x 12 (20)
Goblet Squat	3 x 10 (12)
Lat Pull down	3 x 12 (40)
Kettle Bell Reverse Lunge	3 x 12
Side Lunges	3 x 10 (3kg)
Ab Crunch	3 x 12 (25)
KettleBell Swings	3 x 12 (16)
Farmers Walk	3 x 70 Secs (14)
Plank	3 x 45s
Chest Press	3 x 10 (25)
Cable Torso Rotation	3x 12 (10)

Add in a few more of the new exercises if you want. But overall this is still a very good all round workout.

20 Points

Did a mixture of your routine and the new plan. Great session. Gained a lot by learning to focus on my posture. The instructor also worked on correct breathing with each exercise. I am doing Sue Palmer yoga this evening. Feel I gained a lot from the session to make me more efficient using the gym.

That’s great to hear. Posture can definitely help when doing gym exercises too. Another step in the right direction. I think between us we just need to find the right session for you now, but we can explore that for the next plan. My advice is right down the exercises you enjoy doing the most and we can create a session from that. We want to enjoy our time in the gym as well. Some extra pts for the yoga class

FRIDAY

0 Points

Nice relaxing day

Perfect!

SATURDAY

5 Points

Not actually a run. I was parkwalker so walked at a brisk pace. Saving my legs for tomorrow

Well done Sue. Sensible to keep the legs fresh ahead of tomorrows race.

SUNDAY

30 Points

Fastest 5 k since January 2020. .I beat last year time by 15 sec. Had to push all the way . Please to have caught Henry and overtake. Each mile was slightly faster. Cadence 176 and looking at the graph it increased the latter half of the race. Did have to keep reminding myself head.

You looked really strong each time you went past me. It’s really good to make that improvement on last year and beat Henry. So pretty much everything you set out to achieve here you did. Excellent running Sue and loads of positives to take again from this one.