• March 9th - 15th

A tricky one to schedule ahead of PW as we won’t know until after Sunday (if you ran, or if was easy, or the calf hurt) how much recovery you need. But I’ve scheduled a week on the basis Sunday went well but just as an easy run. So still a big week, rather than the recovery week we had planned after a tough race. Hope that makes sense? I’ve left the runner until later in the week just to give the calf some time to rest and no speed work or strides to worry about.

131 Points Achieved

MONDAY

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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
Worked hard today. All good
Great way to start the week Lou. Your work ethic is fantastic and I think you need to give yourself a lot of credit for that. I’m confident that you will get the rewards eventually, we’ve just had to be a bit more (a lot more) patient than some of the others.

TUESDAY

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14pts | 45 Mins Run

14 POINTS

The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.

14 Points
Was invited to run with a couple of friends. Want to try to get back to running with a group so went. Flat seafront run. Hope that’s ok. A little faster than my easy pace. Calf really niggled from 3 miles again but slowed it down a bit and was ok. May need a treatment so I’ll try to get that booked in.
Jason I saw on the run Sunday, Paul I said hello to walking his dogs this morning outside my house and Dave now always smiles and says hello to me. So a great group of chaps to be running with. Sounds like we need to keep an eye on the calf still for now, so keeping the pace a little lighter is smart for now and yes agree, a treatment does sound like a good idea. Well done Lou.

WEDNESDAY

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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
Good swim 🏊🏻‍♀️ Calf no worse following yesterday’s run. So that’s good 😊
That’s a positive. Sounds like it’s just a niggle rather than an injury, so hopefully we can get through this and continue to build towards Lydd.

thursday

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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.

9pts | 30 Mins Elliptical

9 POINTS

30 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.

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.

33 Points
Done ✔️ No problems
Big day of gym work. Well done Lou

FRIDAY

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9pts | 30 Mins Elliptical

9 POINTS

30 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.

18 Points
Switched from 60min elliptical to 30 elliptical and 30 treadmill run. 60 mins is a long time on the elliptical which is a bit boring and I’ve not run much this week (I know we’re being careful with the calf). Calf still feels a bit weak but barely any pain. Enjoyed the run 🏃‍♀️ The calf was definitely an injury, not a niggle. I couldn’t walk without limping for a few days after I did it. It’s a niggle now I guess as it’s almost healed.
Sorry, hope I didn’t underplay the injury. I didn’t mean that. Just glad it’s feeling better now. They do have a tendency of rearing their ugly heads again, especially when calves are involved so I think we are wise to take it easy for now. Always happy for a switch like this and I think post Lydd with better weather coming our way I’m keen to try a 4th run every other week to condition the legs better. But we’ll discuss more at the time, for now, great work Lou on another good session

SATURDAY

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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
Feeling strong. The endurance/fitness is there, (cross training is working), the speed is coming, I’m mentally in a good place too, but my stupid calf is holding me back. It’s not getting worse but it’s not getting better either. All I want to do is run like everyone else seems to. I’d like to try a long run next week, I think the calf should be fine as long as I keep it slow. Can’t get an appointment until 25th March for a treatment. Calf does a weird twitching thing for a few minutes after a run.
Love the feedback in terms of the fitness, but equally I appreciate the frustration with the calf, especially as someone that is being help back myself by a current injury. I appreciate the two are different and can’t be compared but just wanted to express I do understand how it feels not to be able to run the pace you want to. I’ve put 90 mins in next Sunday. Ideally we stick to that as we don’t want to damage the calf before Lydd. I think if you can get 90 mins in next week and the calf makes some progress, you should be good for 2 weeks time. I’ve had some calf spasms in the past after a particular tough run, the leg is still but the muscle twitches, it’s quite concerning, but probably shouldn’t be happening for these shorter runs. Another excellent week of training banked though.

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!”