18 POINTS
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
Sunday is one of the key marathon sessions in this block. There’s only 2 more after this, so a real opportunity to make a difference for London. The appointment Wednesday does mean the week is quite heavy from Friday to Sunday, so the second session is one which is lighter, to hopefully leave you feeling ok for Sunday. It’s always a fine line, if you feel fresh Thursday I would recommend swapping those days around, but just see how you get. 175pts is a decent level, so expect it to be tough, but embrace that. You got this Dan.
Tough week at the office and has hit me mentally more than anything. I continue to go backwards. Yesterday I was over 20 minutes behind people I use to beat and then there was an old lady from the club who was 5 minutes behind me. This should not be happening.
Monday club run.
Tuesday S&C.
Wednesday Colonoscopy at the hospital.
Thursday Easy.
Friday was a tough session in the wind and rain.
Saturday easy.
Sunday tough long run in awful conditions. The first race where I have nearly walked off the start line.
Body feels broken this morning. Stripping my body of food and water Tuesday ready for Wednesday’s procedure and then running 4 days on the bounce straight after with 2 tough sessions was probably not the best idea.
I am taking a rest today (Monday)
You’re too hard on yourself. Spin the narrative a little. You had quite an ordeal this week, yet you still hit a massive 173pts (2nd best on team), and Sundays run was at MP, so why compare yourself to others who were racing full pelt? Of course they will be quicker.
I’m reading “Atomic Habits” at the moment and one of the best analogies I’ve come across was early in the book. He said if you put an ice cube in a room with a temp of 25 degrees nothing happens. Turn the temp up 1 degrees nothing happens, 27 degrees, nothing happens, 28, nothing, 29, nothing, 30, nothing, 31, nothing, 32, the ice cub suddenly starts to melt.
It’s the same with running, you’re laying those foundations, at times it feels like nothing is happening, but it is. Lou who you met at Staplehurst has been treading water for a long time, but she’s totally committed to the 100% club. 15 weeks on the spin, what’s happened? All of a sudden her 5k time has plummeted, out of nowhere. I see it all the time.
Sam D yesterday. He’s a hard chap to coach, a great runner, but he moans a lot, always tired, always wants to skip sessions, always telling me how hard it was. 23km at marathon pace a few weeks back. Hated it, said no chance he could do that for a marathon.
Ran 3:08 yesterday, 7 min PB and said it was “easy”. Getting stronger at the end. It just all came together, despite 12 weeks of feeling tired and like he wasn’t making progress. I feel like you’re in a similar boat.
My advice is stop giving yourself a hard time and making those comparisons. Stick with the plan until London and see what happens. If you don’t see the improvements of feel better come then, the fault lies with me, not you. As long as you hit the targets. Then we can part ways and try a different approach. I’m chilled with that. I’ve sent runners elsewhere who I believe aren’t best suited to my methods, but I think you are.
But if you have that mindset, you can relax, stick with the training, work hard. Focus on the process and not the result (that’s my responsibility).
To date the results have been great though. Sam D and Conal yesterday both PB’d, both ran perfect marathons, getting quicker in the final 5k. That was Conal’s 4th plan with me, Sam’s 6th. So both have been consistent over a long period of time and have improved gradually and I believe both will get quicker. Even though Conal is 64. Sam if he stops moaning so much will run a sub 3 one day. And I think you will too, but don’t be a in hurry to get there, and enjoy the journey, that’s the best part.
Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.
| Glute Bridge | 2 x 20 |
| Hamstring Walkouts | 10 |
| Split Squat Iso Hold | 10* |
| Leg Swings | 10* |
| Goblet Squat | 2×10 (12kg) |
| Kettlebell Romanian Deadlift | 2 x 10 (15.5) |
| Single Leg Deadlift | 2×8 (13 kg) |
| KettleBell Swings | 2×10 (13 kg) |
| Split Squat | 2×8 (13kg) |
| Kettlebell Bent Over Row | 2×8 (13 kg) |
| Calf Raises | 2×10 (13 kg) |
| Single Leg Calf Raises | 2 × 15 *(10.9 kg) |
| Suitcase Carry | 2×30s* (18 kg) |
| Kettlebell Side Bends | 2×10* (18 kg) |
| Dead Bugs | 2 × 10* (5kg) |
| Russian Twist | 2x30s (12kg) |
| Plank | 2x45s |
| Press Up | 2×15 |
Give this a go and let me know how you get on. Can always tweak it going forward.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
It’s important to keep the easy runs easy. Focus on good running form and low heart rate.
2km WU @ Easy Pace (RPE: 3)
5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)
2km CD @ Easy Pace (RPE: 3)
A good session to mix up paces. WU & CD very important to slowly build the pace. A flat route is ideal here if you can.
2 Mile WU @ Easy Pace (RPE: 3)
5 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)
5 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
5 Miles @ Marathon Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
1 Mile CD @ Easy Pace (RPE: 3)
A really big marathon session. Probably the largest goal paced session you will do in the build up to your race. Practicing goal pace in training is key if you are going to hit your targets on race day. Dig deep, this will be tough.
