Week Commencing: 11 May 26

Choose Day👇

Something needs to give this week otherwise we risk overtraining and leaving you tired for Sunday’s race. The Rye 10 is a particularly tough route so we need to make sure you are well rested for Sunday. I’ve left out fitball. If you did want to add it back we probably need to leave out some of the S&C work to avoid going over 140pts in a race week. Any questions or problems let me know. Keep up the great work Sue.

Coach Simon🍊

129 POINTS TARGET

145 Points

MONDAY

gym-workout

Sue M Mon Gym

15 POINTS

Both session done. We used weights again in fitball. Felt good Still some niggles on my left side towards end of session. Was able to do first level side planks this week on the left.
Great work Sue. Well done on doing both sessions and a strong start to the week ahead.

Coach Simon 🍊
23 Points

TUESDAY

profile

Hill Reps 60-45-30

22 POINTS

WU, drills ,session, CD and stretches done. Not so much fun on my own. Felt stronger as with each rep. Work on posture and arms.. One bonus doing it early more recovery before tomorrow’s yoga and run.
Well done Sue, love you got this done. One point I will make to the group tonight is in relation to Sunday. When you hit the hills Sunday, really focus on good form and try to look at the others runners around and their form. That way you can feel confident you have an advantage over them for all the hill work you have done and this should give you a boost.

Coach Simon 🍊
22 Points

WEDNESDAY

yoga-class

60 Mins Yoga

6 POINTS

pett-xc

60 Mins Run

18 POINTS

Yoga done. Was a hard session working on balance and strength in the legs. Did do a few planks but normal and side planks. 60 min done leading a group
Well done Sue, assuming the 60 mins will have been done as well, so will add those points now. Hope the coaches meeting is productive.

Coach Simon 🍊
24 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

Rest day in London
Is a day in London a rest? I often find that so overwhelming. I hope you enjoyed the show. I do like the film and saw an amateur version in Eastbourne a few years ago.

Coach Simon 🍊

FRIDAY

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rest-day

Rest Day

0 POINTS

Short walk
Good to get rest ahead of Sunday.

Coach Simon 🍊

SATURDAY

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rest-day

Rest Day

0 POINTS

Supported a W2R at parkrun. Wasn’t really a rest as he was quite fast . Was under 10 min / mile on some of the run. So more like an effort session for me. Started 1min run q mi walk. Increased to 2 min run 1 min walk to try and slow him down which didn’t work. Avg pace with the walks was 11.42 min/mile
Just be a little careful as this could cause you problems and effect your own running, even bring on an injury if it turns into an big effort.

Coach Simon 🍊
18 Points

SUNDAY

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simon-half-marathon

10 Mile Race

58 POINTS

Thank you for been a marshal. Seeing you & Jax helped me to push a bit harder. Went off to fast. Used the hills to take on fuel & fluids so didn’t stop at water station. Had to walk when re fueling. Every 10 min scan body to check posture, arms & head. Felt good. Didn’t realise to i just looked i was over 8 min faster than last year.
We loved it. It’s great to see you all out there working hard and the team as a whole tackled a very difficult race with such a positive attitude. I’ve not heard one person moan. You looked strong out there today and that’s a huge improvement on last year. We went a little over with the training this week because of the additional Saturday run, so something just to be wary of, to try and avoid picking up any niggles, especially when you are running so well right now. Awesome work Sue.

Coach Simon 🍊
58 Points