A nicely timed recovery week. Almost like a Xmas present. Speaking of which. Merry Christmas Manami, to you and your family. I hope you have a great week. There is a parkrun Xmas Day you could switch with Saturday if you wanted?

91 Points Achieved

It was a cold week that messed me up my run. I wasn’t sure what it was but now I kind of know it was my anemia symptoms?
Tuesday effort was great I started gently then more effort in later on and it was hard and fun. I’m still alive and I can’t wait for next week’s sessions

Happy new year Simon!
Thank you so much for your positive and thoughtful words and advice!

You still hit your targets which is great and hopefully you’ve quickly realised what was wrong and can find a solution. Absolutely loved working with you. It’s such a positive experience having people like you in my life, so thank you for being such awesome. Bring on 2026!!

MONDAY

10pts | 30 Mins Legs & Core (S&C)

10 POINTS

Squats	45s x 2
Russian Twist	45s x 2
Calf Raises	30s x 2
Plank	60s x 2
Split Squat	60s x 2
Dead Bugs	45s x 2
Wall Sits	60s x 2
Flutter Kicks	45s x 2
Glute Bridge	45s x 2
Single Leg Deadlift	60s x 2
Crab Walks	45s x 2
Side Planks	30s x 2

A solid workout covering all key muscles groups in the legs & core. 30 second recovery between reps! Enjoy 💪

10 Points

I did it even I wasn’t sure if I should’ve done it and I felt fine afterwards 😮‍💨

Well done Manami. It can be tough to know what is best, but you are doing the right thing taking one day at a time.

TUESDAY

27pts | 5-5-5-2-2-2-2-2

27 POINTS

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

27 Points

Thank you for letting me do the session tonight. I actually felt fine the whole time and afterwards. I took it easy to start and gradually put more effort on. It was hard and felt a bit rusty as I missed the long run in the weekend 🥲 but I’m glad I made it.

Of course. I think with scares like this, it’s important you listen to how you feel and go day to day. There could be all kind of reasons for feeling a bit off. But the fact you are so fit and healthy will certainly help. Great to have you along as always Manami.

WEDNESDAY

15 Points

I didn’t double check how long my run was and it was 10 minutes short 😂 I’ll add 10 minutes on Sunday’s easy run if that’s ok? It was cold and windy but nice and relaxing run 😊 And yes! I’m swapping Saturday’s parkrun to Christmas parkrun tomorrow.

That’s quite alright. Again take it a little easier tomorrow as that will be days on the spin and quite cold. I’ve tweaked the schedule to fit your plan. Merry Christmas Manami.

thursday

I felt funny after my warm up so I decided not to do parkrun today. I’ll do it on Saturday. 🎅

Sensible decision. Did A&E give you any answers or do an ECG? Looking at your HR stats on Strava there was nothing out of the norm, but I think caution is definitely wise in this situation. Hopefully it will pass.

FRIDAY

SATURDAY

After my 10 minutes WU jog I felt funny again. It was freezing so I got in the car till feeling better. I missed parkrun but I did my own 5k jog (I saw you then) I felt good as I turned round (I was even smiling) I was diagnosed with anemia in Japan. Coldness doesn’t help …. Anyway I did cool down jog too.

Glad you were able to run. Do you take any supplements. I had a low red blood count many years ago and was prescribed some strong iron tablets. They made such a difference, gave me a lot more energy. I now just take regular iron supplements which seem to do the trick but it’s possibly something, if you’re not already doing, that could help a lot. It’s something we do want to try and address asap. If there is any doubt with your health then marathon training becomes risky. And you have to prioritise your health first and foremost.

SUNDAY

18 Points

I managed not to have an anemia attack. I feel fine. I had lots of iron rich food yesterday and breakfast. I think that’s what I needed.

Iron is so important for us runners. Supplements might be an idea if you are not already taking them. Well done Manami.