• 16th - 22nd February

125pts recovery week. Still pretty manic, and the quality is still there with 2 good sessions. Tuesday with the team perhaps? Any problems let me know. Keep going Lou, races are coming soon.

131 Points Achieved

MONDAY

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9pts | 30 Mins Swim

9 POINTS

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

21 Points
👍🏻
Well done Lou, great start to the week.

TUESDAY

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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!”

WEDNESDAY

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16pts | 40 Mins & Strides

16 POINTS

40 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.

16 Points
First mile was so cold 🥶! Good run, pace crept up, tried to keep it slow. Can’t seem to run slow unless I concentrate on purposely running slow. I don’t run with music preferring to let my mind wonder and that’s when the pace picks up without me realising. Added strides, wasn’t on the plan, hope that’s ok?
Yeah always happy if you feel you want to add in some strides. Getting most of the team to do them when they are in the plan is hard work so this makes me happy. If accurate, the perhaps the HR was a bit too high, but again that depends on your normal levels, so I wouldn’t worry too much about his one. 40 mins done. 16pts banked. Happy days. Well done Lou

thursday

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28pts | 8-6-6-4-4

28 POINTS

*Recoveries: 2 Mins Between All Reps

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

28 Points
Not feeling great today. Migraines this week, they affect my whole body. Not just a headache. Struggled to maintain the pace, rested as needed, got it done. Exercise doesn’t make it worse so I just push through and ride it out.
Sorry to hear you are struggling this week Lou but really well done for getting out there and completing the session. That shows great character.

FRIDAY

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12pts | 20 Mins Stair Climber

12 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

12pts | Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

24 Points
Short on time so switched the swim for stair master. I do like the stairs, progressed up to 10. Good body pump today too. Day 5 of migraine. Sometimes goes on for weeks sadly, hopefully it’ll go soon🤞🏼!
This is where I love the pts system as that’s training. Get the most out of the time available. Hope the migraine goes quickly, sounds horrible. Really feel for you Lou, but respect for still getting the sessions done.

SATURDAY

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40pts | 5km x3 Progression (10k)

40 POINTS

A good long run progressive session that could also be combined nicely with parkrun. Dig deep in that last 5k đź’Ş

Was running well, felt strong and comfortable, but developed a tight left calf that pulled with each step, worse from mile 6. even when walking. Had to be sensible and stop as frustrating as that is. I think it’s from too many lunges in body pump yesterday. Lots of stretching and rolling and 🤞🏼it’ll be ok.
I’ll drop you a message about this one. Sorry to hear about the calf but still some good points banked so not a disaster. Always takes the positives.

SUNDAY

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12pts | 20 Mins Stair Climber

12 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

6pts | 20 Mins Elliptical

6 POINTS

20 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

Done. Enjoyed that. Calf ok on these machines
Well done Lou, glad the calf felt ok today. I’ve had to accept that 2 runs per week is enough for me right now with my leg still giving me a bit of grief. But I’m ok with that, when the time is right I’ll add a third and to be honest might even stick with that for a while and continue to build fitness using the cross training. I think its definitely going to give us longevity and it’s highlight how impactful running is when we can do these workouts without pain, but not run. Thanks for squeezing these in too, you went from 90% to 105% for the week and hopefully feels good to know you are hitting your targets.
PBrunner
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