• March 9th - 15th

A little bit of everything this week. Trying to make sure no run is the same. Even if it means getting some strides in. I like the cheeky little hill session (I know, more hills, sorry). The gang will be doing them Tuesday, although not sure if there will be any of the Bexhill gang heading over. 2 more big weeks of training and then we taper for SDW50. So keep ticking it off. You’re smashing it right now.

174 Points Achieved

MONDAY

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21pts | 70 Mins Run

21 POINTS

70 Mins @ Easy Pace (RPE: 3)

Keep the effort level down on these easy runs and focus on good running mechanics.

21 Points
Could still feel Saturday’s long run in my legs, which is understandable. However, I did 70 mins, as I’d like Thursday’s to run to be slightly shorter. It works out better for me that way, as I have more spare time this morning
Good thinking and great way to start the week!

TUESDAY

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22pts | 60-45-30 Sec (Hills)

22 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

22 Points
Surprised by how comfortable that felt for the first few reps, then felt it getting tougher towards the end. A rather eventful run, as on my warm up I had to help out a poor older guy, who had fallen over and couldn’t get back up, so was just sitting on the grass verge. Pleased to tick off another decent session
Hope the old chap was ok. It’s a good session that, and the team also smashed it over in Hastings. It was great running with Lou Sunday as everyone around us was crumbling in terms of form, but Lou stayed tall and strong, powering home. Something hopefully you’ll find in SDW50 as you hit those latter miles given all the training you have done. Great work Joe.

WEDNESDAY

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18pts | 30 Mins Stair Climber

18 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 30 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 | Joe’s S&C

12 POINTS

Crammed a bit more into 1 session here but now you’ve got a lot of good stuff in there. Hopefully it’s ok?

30 Points
It’s one hell of a session that one – over 90 mins in the gym – after a day at work – got it done though 👊🏻💪🏼
If you’re only going to the gym once a week it’s good to do a big session like that. 30pts is a lot as well, so we are really getting some excellent gains from this. And as you can tell the stairs are doing some real good for those climbs incoming. Great work Joe.

thursday

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19pts | 50 Mins & Strides

19 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

Absolutely shattered today, so was considering whether to not run at all, but I did, just 45 mins and no strides
Glad you were able to get out there. I think sometimes the mindset should be “well I’m going to fell 10 times worse than this during the Grand Union Canal” and perhaps that will always motivate you to get out there. No worries about the strides, not as important for you. Hill sprints (10 seconds max) are always an alternative to strides as well.

FRIDAY

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24pts | 60 Mins Easy to MP

24 POINTS

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

24 Points
Loved that one. Felt comfortable, fit and strong. It definitely helps that I’ve lost about 5 pounds over the last 3 weeks. I’ve had a change of mindset in terms of what I eat and it’s helping me massively, not just physically but mentally too. I’ve never really enjoyed watching what I eat, but I do now, so that’s great 20 mins bike 3 x 10 bicep curl 2 x 10 (on each side) torso twists 3 x 12 leg press 3 x 10 leg extension 3 x 12 pectorals 3 x 10 shoulder press 3 x 12 kettle bell swing 1 x 40 sit ups 2 x 10 lat pull down
Really pleased to here you are focusing on nutrition too. Margin gains can make a big difference. And glad you felt strong today, it’s a good session that and nice to mix things up from a normal 60 min easy. Well done Joe.

SATURDAY

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54pts | 180 Mins Run

54 POINTS

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

54 Points
Really good to run with you and Kev…needed that company today. Struggled towards the end, but that’s a good test for the ultras. Looking forward to ticking off the final big week of training
Not surprised you struggled. 20 miles is still 20 miles. Always going be to tough to some degree. But yeah, really nice to run with you and Kev. Sorry to hear about the job. I had the battle of my previous business declining in recent years which was tough to take but that led me down the path of coaching instead and never been happier. You’re still young enough to start a whole new career if you wanted so don’t be afraid to think big.

SUNDAY

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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!”