• January 19th - 25th

To be honest at this stage of the training and coming back from injury, I would treat Sunday as a bonus run. So no need to push too hard. Races are far more enjoyable if you finish strong. If it were me I would keep the early miles (even 5 miles) comfortable and then if you feel strong to start picking up the pace and overtaking runners. It will be a much more enjoyable experience if you treat it that way. And no judgement on time or pace, it’s too early to be doing that. The rest of the week is sensible to keep the legs fresh ahead of Sunday.

107 Points Achieved

A good week with all training manageable. I do think for me it’s necessary to have the rest days leading up to a race so was pleased that was in my plan. I didn’t play football on Friday either which I think was a good call as it’s hard work on the quads and calves. I do think in part it’s an age thing!
Thoroughly enjoyed my Canterbury weekend away culminating in the Canterbury 10 and so pleased I got to the start line. I ran as well as I could and although it’s always disappointing to see a slower time, I just have to accept that’s where I am at the moment and be grateful I’m still running at my age 😀

Glad that Canterbury went well and you had a nice weekend. I think it’s important to measure your running performance on age grading now rather than times. It was still a slight step back from last year but not as much. 73% last year, 72.2% this year. Anything above 70% is very good, above 75% great and over 80% excellent. For example, our chairman Ashley Vora who is one of our best runners in the club ran a 5k PB of 16:31 last week and his age grading was 79%. So you’re not actually that far off, which shows what a good runner you are. And I think if you are able to keep the injuries at bay and continue to train well, we can get you towards that 80% mark. Sorry if I already mentioned this, but I think it’s the best way to be monitoring your running right now.

MONDAY

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10 Points
TR 80%
Great session – pleased that I managed 24 press ups in groups of 3 with just a roll up in between (I’ve always found press ups very hard but at least feeling slightly more manageable 😅 Some good glute and hip strengthening exercises tonight too.
Wow! 24 press ups. Very impressive. I honesty can’t do 2. It’s quite interesting actually as one of my sub 21 park runners just admitted how terrible they are at press ups in the last feedback I just did. So you are making us all look weak Jan 😂 Great way to start the week.

TUESDAY

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12pts | Jan’s S&C

12 POINTS

NOTE: You can click on any of the exercises to view a tutorial.

*Signifies you need to do each side (so twice the number of reps)

This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.

If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.

For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.

12 Points
TR 60%
Wasn’t sure how this session would feel as I was a little stiff from last night’s pilates and all those press ups 😅 Just to reiterate, I didn’t do 24 consecutively – it was 3 x 8 with a roll up in between each set which gives a 20-30 sec rest in between. The S&C’s were fine and in fact eased off my stiffness (until tomorrow)! Dare I say my knees are feeling ok – I’ll let you khow how they are after my next two runs 🤞
Well done Jan. Yeah that’s the only risk is if Pilates because more strength based. You can always move sessions around if need be for extra rest. Perhaps the two on consecutive days is something we need to revisit. But as you get stronger it might not be an issue. Well done for ticking off another workout.

WEDNESDAY

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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.

18 Points
TR 40%
I really needed this run as had a pretty frustrating day. Really enjoyed it, felt relatively fresh given how tired I felt before I got out the door – legs & knees felt much better, just tight achilles which I’m not too worried about.
So pleased to hear that. Running can make such a difference to our mindset. Good to hear you felt so strong as well. I love runs like this. Well done Jan.

thursday

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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.

9 Points
TR 60%
Never very inspired by pool swimming but it’s done 😄
Well done Jan. As you say, job done, tick the box and move along.

FRIDAY

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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!”

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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58pts | 10 Mile Race

58 POINTS

WU is key. CD not as important, but if you have done a fast 10 miles it’s recommended. Also if going for a quick one including drills and strides (4 bonus pts) is worth while too.

Knowing your goal pace beforehand is important and ensuring you don’t go off too quick is crucial. Obviously that will be determined by the elevation of the route. But I’m always happy to discuss pacing strategies and race tactics beforehand.

Good Luck!! You got this 💪

58 Points
TR 70%
It’s done! An easy first 5 miles on roads with no major hills, then we hit the Crab and Winkle Way where one BIG hill followed by another long draggy hill (that was tough)! . A great course – much nicer than previous. Generally felt good and able to pick up my pace at times – some lovely fast downhill stretches. Everything felt good – legs etc. but did start to tire in the last couple of miles. Definitely need to work on building my strength and hopefully a quicker time will follow. Niggles feel no worse so very happy about that.
Sounds like it couldn’t have gone much better and this early in the plan not a million miles off that sub 2 hour half marathon pace you hinted at reaching. It’s good to reflect on what you can also improve on too going forward, and know that there are elements you can be better at. Running well but also having that potential to improve is a nice place to be. Well done Jan.