Week Commencing: 18 May 26

Choose Day👇

Easy miles again this week to be safe. If you have time you could do the elliptical the same day as a workout (Monday/Saturday) to give you an extra rest day. Obviously listen to the body though and if you need extra rest, take it. Fingers crossed the hip continues to improve 🤞

Coach Simon🍊

94 POINTS TARGET

96 Points

MONDAY

circuits

Circuits

10 POINTS

Did a nice lil circuit (chin up side quest coming along nicely) and then took your advice and did 55 mins on the elliptical so I can have an extra rest day. Should probably have done it the other way round. Pretty tired now! Hip hanging on in there, definitely heading in the right direction and hopefully another week of easy runs will do the trick. Are you going to run and rave on Friday?
Fab. Awesome start to the week. No I probably won’t be there Friday evening, but normally quite a few of the team and a bunch of Hastings Runners do go along. So you would certainly know quite a few down there.

Coach Simon 🍊
27 Points

TUESDAY

bonfire

50 Mins Run

15 POINTS

WEDNESDAY

Did a 60 minute easy run. Hip feeling loads better and this was probably the easiest easy run I’ve had since Brighton. Reckon by next week I’ll be BACK (just in time for the return of Hot and Grumpy Lucy ✌🏻)
Ha Ha. I forgot to give Lou W her stars yesterday and she messaged me (politely) straight away. I explained how she should be angry and the time you said “Where’s my fucking star?” to which she replied “we all need to be a bit more like Lucy” 😂 I’ve digressed, well done on the run. I think once you feel better rather than diving into super speedy reps you’ll benefit from some threshold sessions. It’s something I am looking to experiment with as I think certain members of the team will really benefit from it. You being one of those and they are easy to do solo as well. More on that later. For now, good news on the hip

Coach Simon 🍊
18 Points

THURSDAY

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rest-day

Rest Day

0 POINTS

FRIDAY

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alan-corke

90 Mins Run

27 POINTS

Did my 90 mins run today because I had a hankering to go for a long run in some leafy woods. Weird splits because my left knee was really hurting on the down hills (think I did something scrambling to avoid a tractor on Wednesday). I don’t think it’s serious because I have decided I am Not Available for New Injuries. But just telling you in case you were planning on putting downhill sprints in next weeks plan 😁. Hip felt good!
Nice, good to bank this. Sometimes you’ve just got to go with what you feel like on the day. Leafy woods ideal on a day like today. Yeah that knee can fuck off, I’m sure it’s nothing. I ran Wednesday, felt great, took yesterday off and this morning woke up with hip and knee pain. Work that out? Felt alright again after 30 mins on the magic stairs. Just cos we are old I guess. Well done Lucy. I’m going to experiment with some threshold work with some of the team. Probably only suits 10-20% of those I coach but I think you are definitely one who could benefit hugely from it. The only thing is I’ve only ever ran one threshold session myself so it’s a bit of a trial in terms of what results it will bring. From the research I have been doing it could be huge and I’m excited it will take my running to a new level. I’m just asking those runners I feel it will benefit if they are happy to give it a go? It will mean effort sessions are done at a lower intensity and be more HR focused than pace specific, hence why I think it would suit you and your old lady hip (that was low, sorry) 😂

Coach Simon 🍊
27 Points

SATURDAY

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gym-workout

Lucy's S&C

12 POINTS

My son Arthur who is increasingly jacked was telling me about the importance of Repeat to Failure in strength workouts so for my final sets instead of 15 reps I did this. Will let you know tomorrow if I can still walk 😅
😂 I do understand that approach. But perhaps it’s more aimed at those looking to make big strength gains. Whilst we are mainly doing it to reduce the risk of injury, I think pushing ourselves to the point of failure can only increase the risk of getting injured in the gym, can it not? You wouldn’t head out on every run and just keep going until you were completely fucked. So I think important to find the balance and do what works for you.

Coach Simon 🍊
12 Points

SUNDAY

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andy-alice

40 Mins Run

12 POINTS

Hip feels good! Foot feels good! Remember when I had that foot injury? OVER IT. Knee ok on flat ground. Next week – I think I’ll be ✨fine✨ for Sunday’s race and will take it easy I promise. Too hot to run fast anyway. Might need to walk the downhills on Tuesday’s run. Also I’m away Wednesday and Thursday so might need to move stuff around but I’ll just do them when I can. Thank you for not putting in any more elliptical, I am so bored of it 🙌🏻. PS Hope your knee and hip are ok! We have matching injuries
Glad this went well and the hip has sorted itself out. Touch wood. Let me know if you want to switch up the dashboard. We could mix up Tuesday, put a little bit of pace in there, try a basic threshold session and see how the hip feels, can always stop as soon as any sign of discomfort. Up to you on this occasion as really depends how the body feels. I think I’d rather run quicker on the flat that too many downhills. I’m alright at the moment, working hard right now and just hit my first 150pts week for 3 months which is really promising. Excited to do more threshold work as apparently based off my 5k time I should be running a 3:17 marathon not a 3:30 marathon 🤔 And threshold should be the key to unlock that potential. Just enjoying swatting up and learning more and more about coaching methods. Well done on a solid week (hope that didn’t sound patronising after me boasting about mine 🤦‍♂️). It wasn’t meant that way. I’ll rephrase it. Fantastic work on hitting your targets this week.

Coach Simon 🍊
12 Points