Two fantastic sessions this week, two of my favourites. Then you get a couple of easy runs, which you could combine into one if time is limited and you wanted extra rest. I appreciate this is another week we might need to move things around, so let me know if you need to tweak the schedule. Happy New Year Victoria.
Sooo, not a great week but did what I could.
Having to cut short a session is out of ordinary…
Heart rate is a bit all over (adhd med dose increase/xmas drinking, inativity) but normalising so that ‘easy not easy’ run wasn’t quite as bad as it looked. I am having some issues with general energy/feeling off too, which I think has been creeping up for months. Basically I feel like I did pre hrt so I’m wondering if change in body comp, lower body fat etc is affecting dosage. At gp next week to check, everything else, inc the test just before xmas is normal so no other issues, so hopefully it’s just a tweak.
Was wondering if this has ever come up in coaching or any of your other clients, or is it a known thing?!
Will try and do as much as I can this week, hopefully not as shit as this one! 😬
Edit – just seen my heart rate went up to 230 on that last run, will keep an eye on that.
You hit your targets which is a positive. HR of 230 can’t be right surely? I have worked with a lot of females perimenopause and beyond and appreciate that’s a very challenging time. I think my role is to make sure there is flexibility in the training and you don’t feel like you’re been overwhelmed with more stresses. Especially if sleep is hard to come by as we need that recovery. It’s certainly an area I could learn more about, but have learned to at the very least be more sympathetic with changing energy levels. Always happy to listen though and learn more if I can. So nothing is off the cards when it comes to feedback. Well done for a good week Victoria. Remember, you’re a better runner than you give yourself credit for, much better.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace RPE: 3
8 x 400m @ Target Pace RPE: 8 (90s)
8 x 200m @ Target Pace RPE: 9 (60s)
2km CD @ Easy Pace RPE: 3
Push the pace and effort here. Work hard to make those gains. You got this!!
| Single Leg Calf Raises | 3×8 |
| Tricep Dips Dumbbells | 3 x 10 (6kg) |
| Single Leg Squats | 3 x 10 |
| Bicep Curls | 3 x 10 (12kg) |
| Forward Lunge and Rotation | 3 x 10 (6kg) |
| Shoulder Press | 3 x 10 (10kg) |
| Single Leg Glute Bridge | 3 x 10 |
| Bent Over Row | 3 x 10 (12kg) |
| Back Extensions | 3 x 8 |
| DeadLift | 3 x 10 (20kg) |
| Squat Jumps | 1 x 5,6,7 (12kg) |
| Plank | 3 x 60s |
| Press Up | 3 x 10 |
You’ve well educated in this area so more than happy if you want to mix it up.
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 2)
5km @ Half Marathon Pace (RPE: 5)
2km @ Easy Pace (RPE: 3)
5km @ Half Marathon Pace (RPE: 6)
2km @ Easy Pace (RPE: 3)
5km @ Half Marathon Pace (RPE: 8)
2km CD @ Easy Pace (RPE: 3)
A good session to practice goal pace. Likely to be one of the biggest sessions in your half marathon training plan.
