I’ve got you down as doing a half marathon the following Sunday? Did you enter Paddock Wood in the end. Sorry I can lose track a little who has and who hasn’t entered so best to double check. Eastbourne a good alternative if you didn’t enter PW. As for this week. A little lighter now we are approaching the races. Most of the hard work has been done and we want to ensure you are fresh when you toe the start line. Any problems let me know but keep up the great work Lou.

146 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
Felt strong in the pool. Good BP class too
Really pleased to hear that. I’ve found even though my running isn’t great at the moment that feeling of strength gained from all the other training I am doing feels amazing. Excellent start to the week Lou

TUESDAY

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12pts | 40 Mins Swim

12 POINTS

40 Mins Swimming @ Easy Pace (RPE: 3)

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

12 Points
Another strong swim. Felt really good and furthest I’ve swam in 40 mins. Enjoyed that. Calf still twinging, going to apply KT tape for tomorrow’s run and hope for the best!
It’s little things like this we need to celebrate as it shows the fitness is improving. Good idea to put some KT tape on. I’ve been using it myself a lot lately and feels like it offers some extra support. Be sure to check You Tube first as some good advice on how to apply it. It was comical how I first tried to use it. But well done Lou.

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.

20 Points
The run itself was quick though. At least 10k pace so extra pts there as a result, which means the missing strides are not a problem. Really hope the calf recovers quickly. Stay positive Lou, I definitely feel your fitness is in a good place right now.

thursday

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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!”

FRIDAY

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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.

36 Points
No calf pain doing these workouts. Calf twinges now again when walking or changing direction but never more than 3/10 pain wise. So not too bad. Stair master was challenging after 60mins on the treadmill.
Huge. So pleased the calf was ok. Excellent work Lou. That’s a tough 90 mins of cardio.

SATURDAY

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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 | 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.

30 Points
Done. Calf healing quickly. May try a gentle treadmill jog tomorrow.
Can’t tell you how pleased I am to hear this. Well done Lou

SUNDAY

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24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

27 Points
Did 10 mins WU on elliptical first. Calf was ok, pulling a bit at first but eased off as it warmed up. It feels ok, just precarious, any wrong move and it’ll go again. Hence the treadmill, flat and controlled. I’m thinking of changing the 60 min elliptical to a run next week, to test the calf running outside before PW?
So pleased this went ok. But appreciate the need for caution. If we avoid any speed, that will help. Agree with the idea of doing a run, I put the schedule together before reading the last few days of feedback which have been much positive than even I suspected. Keep it flat though as hills put more strain on the calf. Just glad you are able to run Sunday. I have an immense amount of gratitude that I’m able to take part too, regardless of the fact I’ll be running way slower than I’d like.