Making the most of the extra parkrun and both have set to fast ones as we are lacking the points from circuits this week. Let me know if we need to move anything around. Keep up the great work though Andy. Merry Christmas to you and Sarah 🎄

Great week with some fast times, up until Sunday when started to feel pain.
Need a bit of rest then hopefully go ahead. Disappointed not to get 100% of training done and having to cut long run short.

What about some more cross training. Running is so much more damaging to the knee than other forms of exercise. I’ve noticed that more than ever as I can’t run much at the moment but the cross training doesn’t cause any real pain. I still feel like I’m training well, even though I’m not running much. It might also give you more longevity with your training. I’m with Pure Gym which includes session so something like that which is only £25 might not be much more of an investment than your circuits each week. Happy to discuss more if you are considering it.

MONDAY

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TUESDAY

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WEDNESDAY

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10 Points
TR 50%
Did a home pilates session on Christmas eve. All good!
Great way to spend Christmas Eve right? 😂 Love that commitment to the plan. Well done Andy

thursday

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points
TR 50%
Christmas Day parkrun! Went to Gateshead, quite a tough course and a event record attendance. Managed a quick time though and gave it a big effort, despite the hills. Happy to be under 30
That’s cool that had a record attendance. Xmas Day parkruns are always popular. Feel like you’ve finding some consistency again now and really pleased the effort was there. Definitely getting back on track now. Awesome work Andy.

FRIDAY

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9 Points
TR 50%
Entered boxing day 5k pudding run on boxing day. Ran this as easier effort in-between two fast parkruns. Really enjoyed it. 34 mins total so nice and controlled
I love doing races and events as easy runs. It makes you appreciate your fitness levels, knowing that others around are really working hard and you’re in cruise control. Well done Andy.

SATURDAY

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points
TR 50%
Ventured to a new parkrun. Fast and flat, plus they had pacers on this week. Follow the 29 minute pacer and managed to overtake at the end, sub 29 which is nice! Worked hard and enjoyed it
Love this. Pacers are brilliant. Its such a nice feeling when you can just tuck in and switch off mentally, let them do the work. Running can feel so much easier. Obviously for 5k you’ll still be working hard, but showed here with the excellent time the benefit it had. All of my best 5k times have come with pacers. Well done Andy.

SUNDAY

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45pts | 150 Mins Run

45 POINTS

150 Mins @ Easy Pace (RPE: 3)

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

TR 30%
Went out with Sarah as she did her intervals in same park. Did a steady pace but started to feel pain in right knee (problematic/arthritic one) and left lower shin and foot… this didn’t clear up so stopped after 5k and have been limping a bit since. Walked home after. Hoping its maybe just a bit overuse. 4 runs in 4 days, rather than anything worse. Sad to not complete this run as felt absolutely fine cardio wise, but don’t want to get a big injury.
Ah yes that is annoying and sensible to take a step back and rest up. Ideally if we can keep the runs spread across the weeks it can help. To be honest someone like yourself who does struggle with your knee it might be worth looking at introducing some cross training. Some of my other injury prone runners have used it to great effect. I’ve been doing lots during my layoff at Pure Gym which is super cheap. If the struggles do continue it’s a good way of still earning those training points without the constant pavement pounding.