A nice recovery week so lots of easy miles this week. You could switch the Tuesday and Thursday runs around if you wanted to do the hill session later in the week. Any problems let me know, but keep up the great work Victoria.

112 Points Achieved

All good, swapped first two but all done.
Felt legs after Sundays long one but nothing too horrific! 😂
Got a few races coming up in fairly short period – so rome then hastings, I’d like to do the spring 5k then marathon. I will be away in Rome until the Wednesday after then off up north for the following weekend but should still be able to get a couple of runs in. If it helps, I work for myself so I can be flexible and fit long runs in in the week if that works better for getting stuff in 👍

A strong week. Well done Victoria. The Spring 5K is the same week as the marathon. So probably not a great idea, but still an option. It’s just that risk of picking up an injury on race week. My advice would be “don’t do it”, but I have pencilled it into the plan. I’ve also made a note of the dates you are away. Personally I used to look at the weather and then schedule my long runs or sessions on the best day weather wise, and work around that, avoiding back to back tough runs. So always happy if you want to reschedule, just let me know at the start of the week so I can double check everything looks ok. Keep up the great work.

MONDAY

TUESDAY

36pts | Continuous Hills

36 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)

Find a hilly route and push the pace a little. The uphills will naturally make the RPE increase. Try to attack the downhills as well, then ease off a touch on the flat. This is a session though so effort should be quite high during the 40 mins on.

36 Points

Did Wednesday- enjoyed that, don’t mind a hill or two… Pushed it without going mad, took advantage of the downhill. Bottom of Harold Rd up to top of Barley Lane with a few reps of top steep bit.

That’s pretty much from sea level to the highest point in town. Impressive.

WEDNESDAY

Did Tue as hamstrings still a bit sore from Sunday. Slightly less than 30, did a few mins mobility

Yeah sensible to take it a bit easier. With the hamstring flaring up I would just recommend slowing the next big long run down a little. Even as slow as 6:30 per km would be fine.

thursday

15pts | Victoria’s S&C

15 POINTS

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.

15 Points

Straightforward stuff, did with minimal rec in between for a bit of a circuit

💪🍊

FRIDAY

17 Points

Nice jaunt round park, few drinks last night so hr a bit skanky…

“skanky HR”, that’s a term I’ve yet to hear, but I might use it in future. Well done Victoria.

SATURDAY

SUNDAY

36 Points

Nice easy run, niggle free and fairly uneventful! Made sure I was at conversational pace for the majority. Heart rate showing way higher, but think I’ve cracked it… it was set to working hr out by max hr in watch, and I had that huge spike before xmas so think that has been skewing it. Have set it to plain old bpm so see if that changes anything. Edit – no it won’t 😂 duh

There are some other runners on the team that do have a naturally high heart rate whilst exercising. I think keeping an eye on and comparing it to the RPE will probably give you the best data. I’m going to change how I approach my easy runs going forward to only have HR and mins on my watch. Too often in the past I’ve picked up the pace when I didn’t need to. But another excellent run banked, so well done Victoria.