Another big week but it’s mainly aerobic this week with one tough session, then we’ll hit two big sessions next week before Paddock Wood. Any problems let me know but keep up the great work Lou. not long now until race day.
If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.
Stomach played up. Probably ran too soon after lunch. Did 53 mins. Will make the points/time up later in the week. Felt good otherwise
Easily done. I remember when I first started doing a track session having eaten a full meal 20 mins before. It didn’t go well 🤮 Only a few pts missed here. Well done Lou. Coach Simon 🍊
Don’t worry about pace. The hill will make this one challenging. Focus on good form and just keep going. Use the downhill as an easy jog to catch your breath!
Tough session. Kinda enjoyed it though.
It really is a good one that. Coaching it on Tuesday I was thinking, wish I could give this a go. Great work Lou Coach Simon 🍊
Long runs are key. Fuel and hydrate well & join a group if you can.
No looking at watch. Ran by feel. Felt like an easy pace but my heart rate was so high. I wasn’t breathing heavily either. Not sure my watch is accurate, legs heavy and a strong wind (avoided the seafront thinking it’d be even windier, but you said it wasn’t, typical). Pleased to get it done with no stopping
Firstly, well done Lou, excellent run to bank 2 hours and a decent pace too. The HR suggests you were almost working at 5k level at the end. If you are keen to track HR then it might be worth getting an chest strap. It’s something I’m going to get and focus more on my HR going forward. But sounds like the RPE felt quite low. In terms of the wind. If it’s directly from the North the seafront is actually well protected by the tall buildings. As long as you stick to the Hastings part. Coach Simon 🍊
8 x 100 metre Strides (RPE: 8) 60 second recoveries
A chance to really focus on exaggerating perfect running form. Best done before a session or after an easy run. Not a sprint. CLICK HERE for more details.
A great form of cross trainer for us runners. Keep that heart rate in Zone 2. You might feel like RPE is higher, as it’s a tough exercise, but a good opportunity to really improve your aerobic engine without the heavy impact of running.
20 min run – extra 10 you said I could do if I was feeling strong, plus some mins I owed from Wednesday . Thought I’d do some strides too 😊.
Up to 9 on the step master.
Happy with that. The thank you want to do extra is great. That’s a good effort on the magic stairs too. Well done Lou. Coach Simon 🍊
