• January 5th - 11th

Is 130 mins achievable on Friday? Do what you can if not. Tuesday the group are doing a similar session if you wanted to join in. Or as mentioned AC track is an option to if Dave is heading that way. They normally do 30 mins of running on Tuesday evenings which will be good marathon prep. Then XC Sunday. We were due a week off starting the 19th so we can now add training to that which will allow you to catch up some of the missed pts, so don’t worry too much if the fitness feels a little off right now.

A decent level of training this week and feeling good with it, especially after not long back into it!
Fingers crossed it continues onwards and upwards!

Agree, a good week to get back into things and hopefully the sign of things to come. Great work Jamie.

MONDAY

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10 Points
Done!
Great job Jamie. 10pts banked

TUESDAY

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26pts | 5 x 1km

26 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

26 Points
Very slip-slidey run that one! Not quite at pace, but most of that was due to focusing on staying upright, so not sure how much was due to fitness needing to return. Definitely felt better than Sunday’s run though – there was a lot going on in that run to pinpoint what was the main cause, but fingers crossed for a quick bounce back!
Sometimes it only takes a few runs to get back to your fitness. 2 weeks out won’t have made a big difference so just need to trust that and believe you’ll find your speed again in a couple more weeks. Well done for staying on your feet.

WEDNESDAY

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Most of the paths were still really slippery during the walk to the office in the morning so decided strides might not be a good idea when I ran later. Decided to add an extra 10 mins easy running instead to bring total to 70 mins. However, I thought the route I planned home from work would take 70 mins but ended up only taking 65 mins 🤦
Good thinking and no worries about the missing 5 mins. Just glad you are back running again.

thursday

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No worries, I appreciate it’s been a tough return and these are the least pts scoring sessions and missing them, whilst not ideal, is still ok, better than missing a key run. Hope you start to feel back your best soon.

FRIDAY

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39pts | 130 Mins Run

39 POINTS

130 Mins @ Easy Pace (RPE: 3-5)

Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.

39 Points
Was glad to have this run on Friday evening to focus on after possibly the worst couple of days business wise on Thu/Fri! Although I didn’t feel too happy about it about half way through when my jacket pocket failed and my phone unceremoniously met the road surface 😖
Oh no. How’s the phone? Doesn’t sound great 🤦‍♂️ Not the best couple of days by the sounds of things, but you got it done which is great when it would have been easy to make excuses. Hopefully things at work will calm down soon, the weather will improve, the fitness will return and everything will feel amazing again. So keep grinding, better times ahead no doubt.

SATURDAY

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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!”

SUNDAY

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36pts | 60 Mins @ MP

36 POINTS

A chance to get some important marathon paced miles in. Should feel relatively comfortable, but also like you are running with good form. If conditions are tough or hills are involved, focus on RPE rather than pace.

36 Points
Unfortunately, it was a very late call that I wouldn’t be able to make the XC, so swapped to a MP session this evening at a similar training points level. That wind and rain was hideous during that run – I thought it would be a good idea to run a loop to try and keep as much out of the wind as possible – that didn’t work out completely to plan! In the end it just turned out that at the start of every ~1.7km loop, I had about 300m of the most atrocious wind to battle through before the rest of the loop was ok
Firstly, well done for the smart approach to the training. Finding a similar session. And to get out there in those conditions shows great mental strength. As I said before, there will be times you race in tough conditions, not as bad as this, where everyone else will be moaning and making excuses, whilst you’ll find it ok 😂 So whilst at the time it feels awful there are benefits from running in this weather. I remember a chap called Jon Fielden who did Ultras (and a 24 hr track run once), who on a dale where there was a storm with 50mph winds he deliberately headed to the seafront to run into the wind. He loved the challenge, embraced it. I’m not sure we need to follow his lead though. He now lives in Chamonix I think and does his runs up in the mountains and trails.