• November 3rd - 9th

Another really solid week with 125pts up for grabs. What do points make? Progress!! Any problems let me know. Strides left out this week so no need to do them Monday. Another strong weekend as well. Keep smashing it Lou.

125 Points Target

MONDAY

Loading...

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.

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
TR 70%
Thought I’d give the legs a bit more recovery time, swapped 40 min run for elliptical. My partner’s 50th birthday this week so will have to move the days around a bit, but I’ll be sensible!
No worries Lou and it might be want to do that more often with the longer runs coming in on Sunday’s. Glad you were able to use the new dashboard ok. I always worry when I make changes. I notice we do have 3 runs across the 4 days to end the week. My advice would be just see how it goes, if we need to ease back slightly to avoid picking up an injury then it might be wise, but we can adapt on a daily basis.

TUESDAY

Loading...

40 Mins

12 POINTS

40 Mins @ Easy Pace (RPE: 3)

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
TR 80%
Kept it nice and easy. Legs heavy but minimal grumbling from the hamstring and quad. More yoga and rolling tonight.
Well done Lou. Sensible to take the extra rest and glad the hamstring and quad were ok. Let’s just keep a close eye on them. We can always reign things in temporarily if need be.

WEDNESDAY

Loading...

30 Mins Swim

9 POINTS

30 Mins Swimming @ Easy Pace (RPE: 3)

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

9 Points
TR 85%
Good swim 🏊🏻‍♀️ . Legs feeling better today
Really pleased the legs felt better and you enjoyed your swim!

thursday

Loading...

8 4s and 2s

26 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

1 x 8 minute @ 5k Pace (RPE: 8)
3 mins recovery

2 x 4 mins @ 5k Pace (RPE: 8)
2 mins recovery

4 x 2 mins @ 5k Pace (RPE: 8)
90s recovery

10 Mins CD @ Easy Pace (RPE: 3)

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

26 Points
TR 70%
Was a struggle to maintain the pace. Legs feel fatigued still, but not as tight and sore. Have sports massage tomorrow. I confess I did 4 x 1 min at the end rather than the last 2 x 2 min (sorry 😬!) Saw you again, this time on the CD 😊
Great work Lou. I think in training, often these sessions are going to be on tired legs, but then come race day, whenever that will be, the idea is we should then be fresh so it feels easier. No worries on changing to the 60s either, if the time and RPE are right you still get the same effect. Lovely to see you again, felt like a nice morning to be out running.

FRIDAY

Loading...

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!

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.

24 Points
TR 75%
Opted for lighter weights for the squats while the quads recover.
Smart. At that’s a good idea. There might be weeks you feel stronger and want to increase them slightly, but it’s never a step back. It’s just adjusting to how the body feels in that given moment. Another strong day. Well done Lou

SATURDAY

Loading...

Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

Loading...

110 Mins Easy

33 POINTS

110 Mins @ Easy Pace (RPE: 3)

Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.

29 Points
TR 65%
Not a good run. Hamstring is fine but quads remain sore. Very frustrating, especially as I rested yesterday. I don’t know why, I don’t feel like I’m overtraining, I’m barely hitting 20 miles per week. Pushed myself to 10 miles/ 96 mins, didn’t think I’d get that far. Maybe I’m just ready for recovery week.
Yeah it’s an odd one. I always believe answers to discomfort lie within the training. So we kind of need to investigate what is causing the problem with the quads. Is it that you’re working them hard in Body Bump, or is we’ve neglected the quads and they are just a little weak? Perhaps if you believe it could be the latter, like we did when we introduced the calf raises for a spell, it might be that each time you use the Elliptical, we chuck in 3 sets on the leg press machine. If you do that twice a week that could help build strength in the quads 🤔 Equally from my own cross training this week I found the bike worked the quads a lot harder than the elliptical, so we could consider putting a bike session in once a week (I’ve created a session so it’s not just 45 mins of boring one paced cycling) eg 30-60 sprints (high RPM) and 30-60 sec climbs (high resistance). Let me know what you think and we can potentially make the necessary tweaks going forward. Well done for getting out there though Lou.