Another big week. Really impressed with the level you are training at right now. 135 points is excellent. You could change Tuesdays session for the track if you have availability in the day. That would be a good chance to work on your speed ahead of the final, rather than hills. Of the two I’d be leaning towards the track session. Any problems let me know.

135 Points Target
150 Points Achieved

Week improved as it went on. I managed all the sessions .
week ended on a high
Ending it with 2 races probably not the wisest thing to do.
Next weekend on Sunday I have 140 min run.
I am hoping to do Nigel Christmas eve half marathon .is ok for me to do 140 min 3 days pre?

150pts. Wowzers. That’s a lot. A little bit over target this week, but that’s ok after last weeks shortfall. Congratulations on your H2H win. I really enjoyed pacing you and it was a brilliant run. The splits were a thing of beauty. I don’t like the idea of those two long runs in 3 days so will tweak the plan. But excellent work Sue.

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.

23 Points
TR 20%
Had to drag myself to the gym today. Despite lack of energy i managed to achieve everything I should have done. Plus a brisk walk on the treadmill to fill in time. I cant do track in the morning as visiting my disabled son in Crowborough. In fitball did lots of legs and AB work. Going to feel it running up those hills tomorrow. I am glad I did the session
Well done Sue. Great effort to do both these when feeling tired. Hopefully you’ll feel strong tomorrow evening. See you then

TUESDAY

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26pts | 8 x 2 Mins Hill Reps

26 POINTS

Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.

26 Points
TR 50%
This cold still having an affect on me. Still no energy. First rep slow i didn’t push myself. Only got just pass lamp post 6. The next 7 I got to lamp post 9 as I put more effort in.
Really well done Sue, to smash out such a tough session when feeling poorly and sensible to start off a bit easier and build into the session. Really hope you feel back to your best soon.

WEDNESDAY

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22 Points
TR 50%
Session done but a day late. Still not feeling great but seem to be better in the morning. It was a case of getting it done
Well done Sue, hopefully you’ll be back to full health in time for Saturday’s parkrun

thursday

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6pts | 60 Mins Yoga

6 POINTS

Flexibility is definitely very important to runners and yoga can help in that area!

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 (12)
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.

21 Points
TR 60%
Both gym & yoga done. I felt better as the day went on.
Well done Sue. Really pleased you are starting to feel better.

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
Just a normal day.
Worked out nicely in the end.

SATURDAY

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points
TR 80%
Did a good warm up and drills. Have you pace me meant I did look at my watch. If I had know I was going at that pace I would have panicked it was to fast. Sorry I didn’t talk I was not able to. I felt strong and relaxed at the pace we were doing.
Fantastic achievement Sue. What makes me so happy is there was a time a few months back where I know you were struggling a bit and felt like you were going backwards. But we’ve obviously kept engaging and you’ve continued to work hard and ultimately this is one of the rewards for that. Also looking at your parkrun stats, your age grading today of 69.32% was your highest ever. When you ran 27:13 in 2016, the age grading was 67.42%. So that suggests when you factor in age as well, you are running at your best ever level. I think that’s a really good stat to focus on going forward and today’s result suggests we can push into the 70% mark. And to give you a better perspective of how good that is. The chap who finished 12th at parkrun today in a time of 18:42 had an almost identical age grade score to you. You were in the top 13% for age grade today 😁 There will be a trophy coming your way as well for this, just bear with me, likely to be post Xmas as I like to get it engraved with your name on.

SUNDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

28 Points
TR 60%
Cross country. Warm up was the long walk to the start. We got lost . Had time to do drills. Mainly gravel path. Mud path at the beginning and running into the finish. 4.5 miles in just over 51 min which is ok for me especially after yesterday and a night out.
Well done Su. I think this was always going to be about taking it a bit easier after yesterdays run. So a great weekend overall and I’ve put some bonus points here as realise it wasn’t as easy as a normal run.