Choose Day👇

I’ve squeezed in a 4th run this week because we are missing the long run. But hopefully that’s achievable. Perhaps use Steve’s run as the Friday 70 mins session so you keep it light and feel fresh for Sunday. Keep up the great work Michelle.

Coach Simon🍊

110 POINTS TARGET

112 Points

MONDAY

rest-day

Rest Day

0 POINTS

Needed and thankful for this rest day. After a busy week it works well for me with work until late 😊
Glad this was a help.

Coach Simon 🍊
0 Points

TUESDAY

dead

Ramp Up 4-3-2-1

24 POINTS

So thankful I was able to do this session and pain free 😊 tonight. I really gave it 💯 and feel I worked really hard at every rep. Always feel I get so much out of these effort sessions 😊 be it track or the evening session, which ever one I can get along to. Not sure but I think over all I was quicker then 5k pace target ? 😊 Starting the week off strong, and it helped to have a lovely group to do it with.
Great running Michelle. Yes looking at the splits you paced it really well and were comfortably under 5k pace at the end. Glad you enjoy these sessions, it’s a lot of fun for me, I love coaching you guys on a Tuesday because you all work so hard and are really positive. Even when conditions are tricky. As you say, a great way to start the week. Training paces are still based off a 5km time of 25:15 which you’ve beaten now so we might need to tweak them slightly in a few weeks.

Coach Simon 🍊
24 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

Yep busy old day at work, finished at 4 pm, at the school for pick up at 4:15, home by 4:30, homework, tea, house work, pack lunches to make 🙈 I haven’t stopped 😴 paul wasn’t home from work by 6.30 so I jumped on the treadmill, I kind of loath it but I easht going to throw the towel in that easily 😊 1 hour at easy, had a mess around with the pace and inclines throughout and got it done ✅😊 Then by time I’d finished paul was home I ran outside to do my strides up and down my road 😂 leaving my watch recording on treadmill running 🙈 so no map just stats from the run. But YES 🙌 I got it all done on plan today and felt happy I didn’t let anything stand in my way even though I had lots of excuses I could have told myself.
Superb, really well done for completing this despite such a busy day. Next time you do use the treadmill perhaps try Zwift, they offer a 14 day free trial. A few of mine who are forced to run on the treadmill use it. Worth checking out. It’s also good to play around with the levels and inclines. When I’m on the Elliptical every 4th minute I checked my heart rate, every 5th minute I increase the level and every 6th minute I have a sip of water. I just find that breaks up the monotony.

Coach Simon 🍊
22 Points

THURSDAY

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gym-workout

Michelle's S&C

15 POINTS

It’s been all about the evening sessions so far this week. Just fitting it in and getting it done. Another positive S&C session at home in the gym. Managed it all with slightly different weights.. really feeling the benefits of these sessions 😊 with making sure I complete all my runs. Roll on tomorrow 70 mins easy with Lou 😊
Great stuff Michelle, if you did want me to send the new weights you have been using I can update the session on the dashboard. I really hope you enjoy your 70 min run with Lou today.

Coach Simon 🍊
15 Points

FRIDAY

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jake-p2p

70 Mins Run

21 POINTS

Lou came round and we headed off in the rain 🌧️ 🏃‍♀️ lovely chatty run at easy pace – perfect and just what we both needs before Sunday 🙈 4 down with 1 to go so far this week ✅
Well done Michelle, good to be able to run with Lou as well. Makes it more enjoyable, especially in those conditions. Great to see you two spurring each other on.

Coach Simon 🍊
21 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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The dreaded 5k 🙈 but I got it done. Anxiety and the pressure from myself way extremely high this morning. Self doubt most of the run, to much watch watching 👀 and heart racing, couldn’t control it all on this one. But all that being said I am happy I showed up and done it. A good time and very close to my PB, I really think I could have got a bit quicker in places had my heart and head not been all over the place. But this definitely shows me over all my 5k pace has improved a lot over the distance and my splits when I look bank over the years and compare. It’s never going to be my favourite distance but I appreciate it’s important to do😊
Really well done Michelle, another fantastic performance. I would like to address the anxiety and pressure you put on yourself as I think if we can reduce that, you’ll enjoy your running even more. But again, it’s something we can work on in time. I like the idea that we break the year down into periods. So you want to be running at your best in March & April, September & October, because that’s when most of the big race seasons happen. The rest of the time, like yesterday, it’s about building the fitness again, so we don’t need to be pushing our limits or at our best during those off months. As long as we remain consistent, keep working hard, then our fitness will build for those key months. It might help reduce the pressure off you for a while, so even if you don’t PB between now and March, if the plan goes well, you’ll be fitter during that 8 week block than ever before. Also in that scenario yesterday, if you are feeling anxious, and I’m around, you can always ask for a chat or drop me a WhatsApp, especially if I am not running I’m happy to try and help.

Coach Simon 🍊
30 Points