• November 10th-16th

Recovery week and hopefully just what was needed after a few aches and pains in recent times. There is the option to replace the Sunday run with a Friday speed session if you prefer a weekend lie in. As long as we reduce the pts this week, that’s the most important thing. Keep smashing it Lou.

105 Points Target
106 Points Achieved

Well I got it all done. Was worried I wouldn’t with the legs feeling how they were. Pleased with how training is going, and would really like to maintain the high level of training.

You’re doing great. So consistent and a pleasure to work with. As long as we can keep those niggles at bay I’m exciting to see what you are capable of producing next year. But I think we are doing a great job right now of laying down some excellent foundations and hopefully building the self confidence for when we do tackle some races in the new year. Keep up the excellent work Lou

MONDAY

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40 Mins Swim

12 POINTS

40 Mins Swimming @ Easy Pace (RPE: 3)

Swimming is a great alternative to running and probably the best form of cross training. Have fun!

Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

24 Points
TR 70%
Both the swim and body pump felt good today. Still went lighter on the squats but legs felt good, which surprised me.
That’s so pleasing to hear as was a little worried about the quads. To be honest the way my plans are set out we do tend to push that little bit harder as the weeks progress so some discomfort isn’t unusual. But important to monitor it and not let if turn into an injury. But sounds like you were feeling better today which is fantastic. Well done Lou

TUESDAY

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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!”

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 70%
Thought I’d avoid hills to not over tax the legs. Didn’t help much, IDK why my legs almost feel like I’ve just run a marathon! Left quad and both calves this time. Right quad ok. Pace felt easy, definitely kept RPE low. Strides felt good. Rest day tomorrow due to work and my daughter’s GCSE awards ceremony. I’ve moved elliptical and BP to Sunday.
You are doing a lot in terms of number of sessions and the training load is quite high now. I find some days on a run like this my legs will feel very tired for 20-30 mins but then they wake up. I think its just an age thing. But let’s keep monitoring it and if need be make a few tweaks. But if it’s general fatigue rather than niggles then it’s something we might be able to ride through. Well done Lou and thanks for doing your strides.

thursday

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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!”

FRIDAY

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30 Mins Elliptical

9 POINTS

30 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

40 Mins Swim

12 POINTS

40 Mins Swimming @ Easy Pace (RPE: 3)

Swimming is a great alternative to running and probably the best form of cross training. Have fun!

21 Points
TR 80%
Enjoyed both today 😊
Well done Lou. Always nice when you are enjoying your workouts as well.

SATURDAY

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110 Mins Easy

33 POINTS

110 Mins @ Easy Pace (RPE: 3)

Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.

33 Points
TR 65%
Did not want to do this. Lost a bit of confidence with a few not so good runs. Procrastinated a bit but got myself out the door! Kept elevation low. Didn’t think I’d get it done, especially at mile 7. The mind gives up before the body, pushed on and even managed an extra 2 mins to round up to 12 miles, with no stopping too. So pleased I got it done 😊
Superb. So pleased you got out there. Mental toughness will have gone up a bit. I think sometimes we look at the session as a whole and it can be a bit daunting and almost stop us getting out there. What can help is having a mindset, where you tell yourself, right I’m going to lace up the trainers and just run for 10 mins, then when I’ve done 10 mins, I’ll do another 10 and just keep going, you’ll probably find at different stages of a long run, the mind and body will be all over the place. At 30 mins you might feel awful, at 100 mins you might feel like you can keep going, like today where you actually did 2 extra to top up. So always try and focus on smaller sections and I find that helps. You’re running at a good pace too and potentially, if you wanted we could try and pair up with others on Team Orange. Michael and Lindsey did 90 mins together this morning (that might have been an option). Just wanted put that out there too. But awesome, so well done, you should be proud of yourself for ticking that one off as would have been easy to stay in. Great stuff Lou.

SUNDAY

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Body Pump

12 POINTS

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

12 Points
TR 80%
Enjoyed it. Legs not too bad considering yesterday’s run!
Great to hear. Well done Lou!