Choose Day👇

I will add the fitball and yoga but will wait until we start the new plan to include them. If you do have a list of races up until April that you are planning on doing then let me know. Also any other commitments apart from the India, Sri Lanka trip that would be great. Another strong week to finish your 11th plan, which is more than anyone else on the team, so congratulations for that achievement. That’s something to be proud of and I feel like your running well right now with improved form too.

Coach Simon🍊

115 POINTS TARGET

127 Points

MONDAY

gym-workout

Sue M Mon Gym

15 POINTS

Did a mixture of gym and your session. Whole body muscles covered. Did side planks in fit ball. Not easy while trying to balance along ball.. Finished my work out about 30 min pre class so did bike and crosstrainer to fill in times
Fantastic mornings work Sue. If possible if you could send over a list of the exercises you are doing this week, then I can make sure we get it right for the next plan. As I say picking exercises you enjoy executing is a good approach.

Coach Simon 🍊
25 Points

TUESDAY

profile

Hill Reps 60-45-30

22 POINTS

Loved this session. Cadence 174. Please as I usually very low running up hill. Hopefully my posture looked ok. Worked on relaxing shoulders and pulling them back.
that’s brilliant. So pleased to hear. I think it’s a good session to do on a cold night as you just keep moving. Your posture has improved so much in the last 12 months, it’s so pleasing to see. Excellent work Sue.

Coach Simon 🍊
22 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

Didn’t want to go out and run this evening due to the cold and wind. Glad I did lead the 4 mile plus group. Strides done . Was hard at first. Due to the cold found it hard to relax my shoulders and have good posture. Hill efforts are starting to psy off as felt strong running up St Helen’s road.
Excellent work Sue. Yeah the weather has been tough this week, but it makes us mentally stronger if we keep getting out there. Thanks for leading and always nice to hear the sessions are paying off. Well done on the strides as well.

Coach Simon 🍊
22 Points

THURSDAY

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gym-workout

Sue M Thurs Gym

15 POINTS

All exercises completed on both plans as some are same. They got a nice corridor so I also practiced A skips ect. I seen other people doing the same. Good work out today. Yoga this evening as we doing knees which involves squats & lunges .
Excellent work Sue. Some bonus pts for the yoga 😁 If you could send me a list of the exercises you are doing right now, I’ll be sure to tweak the S&C for the next plan.

Coach Simon 🍊
20 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Busy day doing housework & baking Had a quick walk to get some fresh air
Always good to get out at least once if you can.

Coach Simon 🍊
0 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Thanks to the problems on the trains a stressful day.
Oh dear. I do like trains but sometimes they can be a nightmare, especially if you get on one that is busy.

Coach Simon 🍊
0 Points

SUNDAY

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xc

X Country

38 POINTS

Warm was a mile and half walk to start and running half a mile to toilet and back a couple of times. Did my drills in the toilet queue. A tough hilly muddy route. When Louis D said he almost had to walk a a very steep muddy hill which we did twice i didn’t feel so bad for having to walk the last part of it. Some places were so slippery the marshal told us back ones to walk. I need to build my confidence running down muddy hills. I have no worries running up. Race over 5 miles a bit disappointed with my time 1 hr 10.39. I was last HR home but I did over take 4 runners in the last couple of miles.
XC is a completely different beast to road running and as you found, having that confidence to keep pushing down the hills is tough if you’ve not practiced it. Hopefully one year (can’t say when) I will commit to the XC and perhaps look to introduce some training sessions in the build up, so our runners are well prepared. But I wouldn’t worry too much about pace and time for this race. It’s more about getting it done. Great work Sue.

Coach Simon 🍊
38 Points