• January 19th - 25th

Definitely big step back this week, a mini taper if you like, but we’ve still got some decent volume with those 3 runs in a row. My Tuesday evening gang might be doing a Galley Hill session which could be an option if you wanted to join us? It’s basically 40 mins of running up and over the hill with a bit of 10k pace thrown in. Worth 36pts, so we would just lose some of the mins from the runs later in the week. Let me know if that appeals? Trust the taper though. You’ll be glad you did come a week Saturday.

122 Points Achieved

Not too much to say about that week. Happy with how it went. Decent gym session to replace the long run. Almost time to race, which I’m buzzing for, as this is the longest I’ve gone without racing for about 18 months

That was a quality gym session and having double checked the pts is squeezed you into the exclusive 100% club for the week. Roll on the weekend. I can’t wait to get a number back on, even if I will be running easy, it’s been way too long.

MONDAY

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12pts | 20 Mins Stair Climber

12 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

12pts | Joe’s S&C

12 POINTS

Crammed a bit more into 1 session here but now you’ve got a lot of good stuff in there. Hopefully it’s ok?

21 Points
Need to finish off the S&C later in the week, as sit ups, planks and wall sits are still to be done. That stair stepper…wow! Haha. 112 floors completed and it’s fair to say that I felt a bit wobbly when I got off 😂
No worries, as you said before they can be done at home. It’s a brilliant machine. If if makes someone as strong as you feel unstable then we know it’s doing some great work. It’s really building strength in the glutes too. Jax joked that all of Team Orange will have massive bums soon with all our Stair climbing work 😂

TUESDAY

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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.

18 Points
Got it done nice and early, as I like to. At this time of year, I seem to prefer the early morning runs more than doing them in the evening, which is weird, as you’d think it would be the other way round. Legs felt good, even after yesterday’s brutal stairway to heaven!
It’s nice to tick it off, I guess it’s just the thought of heading out in the dark at this time of year that is off putting. Great work though Joe.

WEDNESDAY

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21pts | 70 Mins Run

21 POINTS

70 Mins @ Easy Pace (RPE: 3)

Keep the effort level down on these easy runs and focus on good running mechanics.

22 Points
Completed this on Thursday morning, as I was nackered on Wednesday. Did my wall sits on Wednesday evening, so now just sit ups and planks to go for the week’s S&C
No worries. IT’s a lighter week so the option to move stuff around is there. Gotta love those wall sits right? Well done Joe.

thursday

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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!”

FRIDAY

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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

27 Points
Wow, that felt good! I did not wanna do that tonight but so glad I did, as it felt like a great run. Really comfortable. Feeling fit and strong. 8:30 min/mile at 139 HR, so the fitness is definitely improving. 1 week till race day!
It’s great when you feel that good a week ahead of race day. Shows the plan has gone well.

SATURDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

Did some sit ups! 3 x 40 Ouch! I haven’t even done 3 x 35, so 3 x 40 was tough!
Nice, Abs are going to be looking sick soon.

SUNDAY

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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!”

31 Points
A fairly big gym sesh. 20 mins elliptical – gradually building up effort level from 4 – 10 20 mins row – 10 mins on 8, 10 mins on 10 Then S & C – 3 x 10 chest press, 3 x 10 seated row, 3 x 10 (on each side) twisty torso thing, 3 x 10 leg press, 3 x 10 leg extension, 3 x 90 Secs planks, 3 x kettle bell swings Finished off with 35 mins bike – 5 mins off & 5 mins on. ‘On’ was level 10/12 and 95 – 100 rpm
Nice. I think when we know our own bodies, it’s fine to tweak the S&C in this way. In fact I would encourage it as we don’t want to be doing exercises which can cause us more damage. But a really good workout. If my maths is right it’s 31pts banked. Lovely jubbly.