Role on Sunday. This is going to be epic. Can’t wait to get a race number back on. As for Thursday, it’s a little close to race day, but this isn’t our Goal A race, so I’d rather still hit the training as LLMH is the one we are really building towards. So if anything, don’t worry about Sunday or what time you might get, it’s a bonus race. No pressure then. Nerves are still normal, the main aim is to run well to improve your fitness for the weeks ahead. Any problems let me know. Looking forward to the weekend 🍊😁

Lighter week due to race and mother birthday commitments. Missed one session.
Loved the Chichester 10k
No niggles

It was a great finish to the weekend. Darn those extra 90 mins. But shows how well you are running. And with all the commitments you have, it’s very very impressive. Well done Lou

MONDAY

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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!”

TUESDAY

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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!”

WEDNESDAY

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15 Points
Done 👍🏻 extra arm and abs
Great work Lou!

thursday

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26pts | 3 x 10 Mins (HM)

26 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

10 Mins @ HM Pace (RPE: 6)
5 Mins @ Easy Pace (RPE: 3)
x 3

10 Mins CD @ Easy Pace (RPE: 3)

Super simple session and a chance to get some half marathon paced miles in, but not overdo it.

26 Points
Slight niggle on right lower calf. Lovely on the seafront although a bit windy on the way back. Shingle on wind slowed me down slightly. Garmin has full stats
Yeah well done Lou, a really good session that and pace was well ahead of HM target which is good to see. Even the last one into the wind you were ahead of pace.

FRIDAY

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12pts | 40 Mins Run

12 POINTS

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
Sorry won’t make this- mums birthday meal is calling
That’s ok, the rest might be better anyhow. Hope the meal goes well.

SATURDAY

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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!”

SUNDAY

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45pts | 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
Loved this! Dug deep during low and pushed through, wish I pushed harder but pleased with my efforts (death cough notifies the final push 🤣) No niggles. Weather was a little off putting at the start 😳 Great running with you and thank you for your support the whole way round. It’s very much appreciated 👊🏼💗🍊
You did amazing Lou. I’ve been in that situation where the pacers edges ahead and it can be so tough, but you kept going, dug deep and were it not for the longer course, you would have run your best ever 10k. Given your limited availability, the fact we are only in week 4 of the plan, that’s superb. It also should act as a big confidence boost for the weeks ahead. If we continue to progress over the next 8 weeks, then you should be primed for the landmarks. I do have HHM in the plan and at a quick effort. I think there is enough time between the two to run them both at a high effort if you wanted. The week before HHM and the two weeks after are lighter to give you recovery between them. Great to spend time with you and Lou as well. It’s a race I will definitely continue to do.