Hi Lucy, hope you are feeling better. 3 good runs this week. If you were able to get them all done it would be your highest pts total since we teamed up, which would be a great bounce back. Any problems let me know. Merry Christmas to you Holly and Ben (probably should have listed Ben before Holly there 😂🎄)

Worst week of training since records began! But did have a good efforts session before the foot was maimed. Felt fairly easy to run at the higher pace. Think my mind is stonger than my body right now. Not quite sure what will happen with my training next week as still have pain in my foot. Those foot exercises will be really good!

I think perhaps we got a bit carried away. I might have take some of the blame, but these things happen, running is a high impact sport where injuries do come along. It might be a quick recovery, so don’t worry too much, still had a really good session in there and the missed training was completely out of your control. We can’t worry about things in life that our out of our control.

MONDAY

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5 Points
TR 90%
All done
Excellent work Lucy. Great start to the new week.

TUESDAY

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27pts | 5-5-5-2-2-2-2-2

27 POINTS

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

27 Points
TR 70%
Solid run that! Nicely paced warmup and cooldown. Main session 2.77 miles at around 9.00 mm pace. Hopefully running that little bit quicker in efforts will make my parkrun feel easier at the quicker pace. Had a little niggle in my heel towards end of run. Hoping thats nothing. Feels ok now.
Fantastic pace. I had a look on Strava and you were sub 28 min pace. Which is superb. Whilst its hard sometimes being at the back, having faster runners can bring the best out of us, which I think was the case here. A great session. Keep working on those form cues we discussed. Nice and tall with high hips. But again this shows how well you are running right now. Excellent work Lucy.

WEDNESDAY

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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!”

thursday

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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.

Back of heel/ankle seems worse today! So worried im going to be out for weeks! 😕 Merry Christmas!
If you can ice it and roll it on a tennis ball, if it doesn’t hurt too much. We can be out for 2 weeks before we lose any fitness, so I wouldn’t panic too much. That can only make it worse and it can increase anxiety. It might highlight a slight weakness in the foot/ankle which we could work on with some exercises going forward. If it’s only a manor strain in the grand scheme of things it’s unlikely to make much of a difference to your progress. Keep me posted though.

FRIDAY

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4pts | 12 Mins Core (S&C)

4 POINTS

A really quick 12 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

Still maimed! 😕
Rest up and do what you can for recovery! Hope it feels better soon Lucy!

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.

Foot still maimed. Its feeling a little better so hoping it will be right for next week. But dont think speed work is a good idea if its my first run since injury?!
Yes see what the physio says. As I mentioned perhaps we’ve been doing too much intense stuff lately. It’s easy when things are going well. They might recommend more easy miles which is fine, we can always work them back into the plan 🤞

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!”