I appreciate this week is likely to be lots of shuffling stuff around. So let me know if you want to make any changes. Another strong week though. Keep up the great work Joe. Merry Christmas 🎄

186 Points Achieved

55 miles…a big week! Feels comfortable though, and I’m not suffering today, as I thought I would be, after the effort I put in yesterday. I could really feel the benefit of the strength work and the stair stepper as I climbed those hills. Getting closer to Longbridge 100 and I cannot wait!

That’s another stonking week. I’m glad you mentioned the stair climber as that’s the kind of thing we can use to train harder but without pounding out more miles. That run Sunday was epic. I’ve deliberately tweaked the pts slightly to ensure you are in the 110% mark, but we need to just be a little careful we don’t get carried away when things are going well, as only takes one mistake to bring us crashing back down. Keep doing what you are doing though, loving the confidence and enthusiasm and brings me so much joy to work with you.

MONDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
A really good run for ultra training. Pretty much bang on 9 mins/mile and 130HR, which is exactly where I wanted to be, after putting a bit of extra effort into Sunday’s run. Understandably a bit stiff to start off with, but I loosened up after a couple of miles. Happy with that
Absolute quality. Love where you are at right now with the training. Exciting times ahead. Well done Joe.

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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37pts | 3-2-1 Miles @ 10K Pace

37 POINTS

1 Mile WU @ Easy Pace (RPE: 2)

3 Miles @ HM Pace (RPE: 6)
2 Miles @ 10k Pace (RPE: 7)
1 Mile @ 5K Pace (RPE: 8)

1 Mile CD @ Easy Pace (RPE: 3)

A good 10k session this, especially for anyone who has a habit of starting races too fast. This should allow you to finish strong. Work hard in those last 3 miles, that’s your opportunity to improve your fitness.

37 Points
Jeez, that wind today is horrible. There was a point on Bexhill seafront, where it’s fairly open, just before the De La Warr, at which it felt like I was barely moving. I kept reminding myself to focus on effort, rather than pace, as it’s completely understandable that my pace will drop, when running into wind that strong. Had my doubts about the 5km mile, but dug deep and finished it! Happy with that
Huge session as the pts show. I think you’re at a point in your running right now where you’re working harder than most people and that’s because you have more ambitious goals. So when doing these sessions you want to remind yourself of that. Remind yourself you want to be better. Not better than others, but better yourself and we only achieve that by working hard in those key moments and that can help push through that mental barrier. Great to make that switch from pace to RPE as well, otherwise we can just end up getting down on ourselves. Brilliant session Joe. Merry Christmas Mate.

thursday

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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?

19 Points
All done, apart from sit ups, planks and wall sits, which I will do at home tomorrow. Used a 15kg weight for the Russian twists for the first time. Had an hour walk before the gym, 10 minutes (50 floors) on the stair stepper, and a 1.5 mile jog home, so all in all a very good day! Happy Christmas!
Nice. Some bonus points in there for the extra cardio!!! I’ve tweaked the weights on the Russian Twist. I’m really starting to notice a correlation now between Strength and Speed. I’m probably the only one on the team who’s relatively quick and not strong. All the other quick runners, like Steve, Paul, yourself, Sam D are really lifting decent weights, it’s opening my eyes more and more to the importance of strength work. I don’t know if you follow that Sabrina Holt lady who’s appeared on the scene recently and is really quick. She posted some pics on facebook the other day which make it clear why she is so fast. She is strong 🤯 Watch out for her as I think she’s eyeing up some Ultras and could be really really good. Great work Joe.

FRIDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

22 Points
Changed it up to 75 mins – I hope that was ok. I would’ve messaged you, but didn’t wanna bother you on Boxing Day. Felt really good and used my new bone conductor headphones for the first time, after not running with music for 20 years. Actually really enjoyed it, so for long/easy runs, and for ultra races, I think they’re really gonna help
Bone Conductors are great. The sound quality is surprisingly good. The benefit of them being you can take them on and off quite easily and just rest them around your neck. I often run to music. When I do my marathons I have a special soundtrack saved for 30k when it gets really tough. Although I did slow down at Chester when the music went on, so not sure if was a help or hinderance in the end. Well done on the run Joe and no worries for the extra 15 mins.

SATURDAY

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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!”

SUNDAY

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63pts | 210 Mins Run

63 POINTS

210 Mins @ Easy Pace (RPE: 3-7)

This is a long time to be out running, so ensuring you have enough water and fuel is vital. Plot your route carefully.

75 Points
I cannot believe what just happened. The route that I ran at 10:27 mins/mile in January, I today ran at 8:55 a mile. 25 miles, with 3,000 foot of climbing in just under 3:45…wow. I really pushed it, intentionally, as I wanted to test myself, so I’ll have to be careful over the next couple of days, but I’m so so happy with that run. Feeling really fit and strong right now. Love it!
That is hugely impressive, but I also like the awareness of being careful over the next few days. I’ll chuck some extra bonus points on there for sure, given the higher effort. If you need to take an extra day for recovery, then definitely do that. Great running though Joe and just pleased you got so much enjoyment from it too.