• November 3rd - 9th

Exciting week ahead with Saturdays race. You’re running really well right now and hopefully conditions will be kind. See how you feel Sunday and take extra rest if you feel it’s more beneficial. Let’s make this another strong week. Pts = Progress. Keep up the great work Kirsty.

105 Points Target
106 Points Achieved

It was a solid week, all good! Not beating myself up for yesterday, we move Ā yes?! Hoping garmin will stop being mean! Also, so sorry to be daft. Training readinessā€¦ā€¦I donā€™t understand! My watch isnā€™t that fancy so I donā€™t have that on it, so I pick a % šŸ«£

Another great week. So lots of positives to take. Saturday was a strong run and will have improved the fitness again so no need to worry about the time. Garmin will soon change it’s mind I’m sure. Training Readiness. Just how you feel in terms of energy levels and fitness. So if there’s a week you might a little under the weather or really tired from outside stresses you can let me know by putting 30-40% for example. In those instances I might reduce the training a little. Then in weeks you feel good 80% plus I might give a little extra on a few runs just to make the most of the freshness. Obviously different weeks we will feel differently so having that flexibility can help and this data just allows me to make better informed decisions as your coach.

MONDAY

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5 Points
Got that done before I talked myself out of it!!!!!
First person to use the new feedback. Thank you. I think you make a really good point here. If we spend too long putting it off or thinking about, that will actually take longer than the session itself. The quicker you just get cracking, the quicker it’s over. Great start to the week though Kirsty.

TUESDAY

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4-3-2-1-1-2-3-4 Mins

23 POINTS

10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

23 Points
TR 80%
Errrrr Simon. What the fuck happened hereā€¦ā€¦. Oh my god, that felt good and strongā€¦ā€¦. That was a bit of a shock
The magic is starting to happen. That’s what. You’re seeing those improvements now from all the hard work and some of those splits were beautiful. Great session Kirsty and keep that confidence growing. You’re a really strong runner and smashing your training.

WEDNESDAY

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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.

16 Points
TR 80%
Completed both-did strides first, hope that works! Another lovely 4k with the girls and 10mins solo!
Well done Kirsty. I would always recommend strides at the end of an easy run if you can because then the muscles are properly warmed up. If you do them cold there is a small risk of picking up an injury. That said, well done for getting them done and great work with TWR.

thursday

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5 Points
TR 60%
Left it lateā€¦..but got it done! šŸ’ŖšŸ»
Late is good!! Well done Kirsty.

FRIDAY

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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!”

0 Points
Rest day pushed me from productive to maintainingā€¦.. ffs garmin. I think I get -points for this!!! šŸ˜¬
Garmin is such a dick sometimes. I’ve not been running for a few weeks and got out there today for my first run in a while. First km completed and Garmin shows me a score of -5. Thanks the encouragement. Well done on the rest day. 0pts I’m afraid though.

SATURDAY

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10K Race

45 POINTS

2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)

10km @ 10km Pace (RPE: 6-8)

2km CD @ Easy Pace (RPE: 3)

Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.

45 Points
So, I had no idea on the route-mainly signed up to support Fiona, and it was a tough race! But a respectable time I think! I wonder if I know the route itā€™s a bit easier? Fiona got a PB šŸ’ŖšŸ» and Iā€™m not unhappy with my timeā€¦.it was a race that was good practice at getting out of my head. Also, gosh it was warm!
Yeah really well done and congrats to Fiona. To be honest we don’t need to be hitting PBs all the time. 1 or 2 a year (if that) is plenty. What’s important is we continue to work hard, be nice to people around us and enjoy ourselves. And you know what, I think you tick all those boxes (apart from when you run on the Ridge perhaps), but that makes me very happy. Well done Kirsty. Keep up the great work.

SUNDAY

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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
Nice easy 40mins, the flipping ridge šŸ¤Ø still an ok pace. Felt a touch heavy in those legs!!! šŸ«¤
You need to order yourself a T-Shirt which says *F**K THE RIDGE” on the back and lights up in the dark. That would be so funny as people drive past. Well done Kirsty.