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.

115 Points Target
127 Points Achieved

An OK ish week.
All session completed
Now looking forward to a few weeks with no races so I can concentrate on training.

An excellent week Sue. Yeah the race schedule can be rather hectic and nice to have that spell where the pressure is off and you can focus on the training. But well done, you’re going along very nicely right now.

MONDAY

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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.

25 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.

TUESDAY

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22pts | 60-45-30 Sec (Hills)

22 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

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.

WEDNESDAY

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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.

thursday

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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
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.

FRIDAY

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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!”

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.

SATURDAY

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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!”

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.

SUNDAY

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38pts | X Country (Race)

38 POINTS

10 Mins @ Easy Pace (RPE: 3)

XC Event @ Varied Pace (RPE: 8)

10 Mins @ Easy Pace (RPE: 3)

XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.

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.