Choose Day👇

Tuesday’s session is very important as we need to keep pushing hard in these runs to maintain that fitness you’ve worked so hard to establish. I’ve put some time on the bike on Wednesday, a good way to hit higher training pts with constantly smashing out big mileage and trashing the legs, see how it goes. I’ve put the Overnight backyard practice as a 50k ultra on the plan. It’s probably worth a little less in terms of pts (90) due to the nature of the run and the gaps inbetween. A very interesting week though and lots to look forward too. Friday’s run will already be on tired legs, but we want that as it’s going to replicate later yards. If you went into it fresh it wouldn’t have much benefit in my opinion. We need to practice some suffering in training right?

Coach Simon🍊

170 POINTS TARGET

169 Points

MONDAY

rest-day

Rest Day

0 POINTS

TUESDAY

alice

8 x 1km

34 POINTS

Very pleasantly surprised with the pace on that one, as I would’ve been happy with anything sub 6:30. I was thinking of not going out tonight, but people who wanna run at least 20 yards in a backyard ultra, don’t duck out of training sessions! Haha. That felt good!
It’s normal to have that mindset of not wanting to go out. I think we just need to remember, that’s almost not us saying that. It’s our protective brain telling us to rest. Well fuck that, if we listened to our stupid over protective brain where would we all be now. Ignore that, like you did tonight and get it done, same applies when the ultra’s roll around. That first doubtful voice in your head isn’t you. Great pace and another really strong session banked. Excellent work Joe. What’s your plan in terms of timing and route for the back yard ultra session? Could see if anyone else wants to join you. Even if no-one bites it might be worth posting on the training group.

Coach Simon 🍊
34 Points

WEDNESDAY

gym-workout

Joe S&C Session

12 POINTS

spin-class

45 Mins Solo Spin

15 POINTS

Didn’t get to the gym till 7:40, after a very long day at work, so I did bent knee calf raises, deadlifts, squats, hip thrusts and leg curls. Planks, sit ups, wall sits and Russian Twists were done this morning. No bike, as it was far too late and I was nackered
Solid workout that. Great work Joe. No worries about the bike. I get that. There might be an opportunity to hit those points later in the week, let;s see how things pan out with the BYU session.

Coach Simon 🍊
15 Points

THURSDAY

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andy-alice

40 Mins & Strides

16 POINTS

40 mins easy done. No strides…they’ve been lacking recently!
Yeah don’t forget those strides! But well done on the 40 mins.

Coach Simon 🍊
12 Points

FRIDAY

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anna-baker

50K Ultra

90 POINTS

I’m laughing at the ridiculousness of what I did last night. A 4 mile loop, on the hour, every hour, in the strong wind and heavy rain. 15-20 mins of each hour, I was sitting in my kitchen, eating a pot noodle, or pasta, or crisps, drinking Coca Cola. The run went well. I was careful not to go too fast and I intentionally stopped to walk at certain points. The stronger the wind blew and the harder the rain fell, the more I laughed! I was planning to do 10 yards, but 9 was enough, and I had much more in me, when I finished, so that’s a good sign. If my training continues going this well, then 20 yards should be easily achievable come race weekend. I’d like to do another one of these the weekend before Christmas, but with that one I’ll start it early in the morning, maybe 3:00am
We’ve got a couple of long runs in the schedule around Xmas so can easily add another one of these in it’s place. Love the fact you were laughing. I guess it’s either that, or crying, and I know what is the better option. It’s good to challenge ourselves mentally and physically. We were out on the South Downs this morning watching Steve (first time I’ve seen him race), and one of the UK Ultra 100 miler guys walked past us. He looked like death. I asked him how far he’d gone. 118km,42km to go. And yet as bad as he looked, my thought was, I’d like to do that one day 😂🤦‍♂️ Great effort here Joe and good to hear it’s given you a confidence boost for the race.

Coach Simon 🍊
90 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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rest-day

Rest Day

0 POINTS

Did 60 mins on the treadmill, which reminded why I intensely dislike treadmill running😂. Mixed up the gradients and speeds, which made it a bit more interesting. Grateful for how well the legs can move, so soon after Friday night’s BYU practice. Also did some upper body stuff, which completed my S & C for the week
Great stuff Joe. I think if you get that spare hour or 90 mins in the gym it can be worth asking the question, right what’s going to benefit me the most. It might even be something we have a discussion about that we create a specific “bonus session”. I had it yesterday. Rather than follow one of my set routines, I knew I only had 30 mins for S&C. So I put in the exercises which I most important for me right now. Mainly focusing on my glutes with a few core and arm exercises. As the coach, my mindset is always “How can I get the very best out the time available”. And that’s a good way to think as a runner too.

Coach Simon 🍊
18 Points