Do you have any other cross training options at home. Either a cross trainer or exercise bike. I think the weeks where you are struggling a little we could introduce some cross training to reduce the impact. You’d still hit the same training points target but without the same demands on the body. Any problems this week let me know, Friday is a really good 10k session as we start to look towards Chichester already.

115 Points Target
115 Points Achieved

Made it 😊 4 runs and S&C completed ! So pleased about this because even at times this week with heavy legs, feeling tired at times trying to keep it all going with family, birthday, Christmas stuff and work I made it a priority and pushed on.

A great work Michelle. Reading your feedback there and everything you have going on made me feel exhausted. So excellent work for completing the plan. You’re doing so well.

MONDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

0 Points
TR 40%
Rest day completed 😊 if you can call bring at work rushed off your feet for 12 hours 😂 but it was a nice day !
Yeah that’s the only thing with a busy job I guess. But sometimes nice to be busy and keep distracted.

TUESDAY

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8 x 2 Mins Hill Reps

26 POINTS

Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.

26 Points
TR 85%
Well a good warm up and cool down with stretching …. I’m getting so much better with this 😊 A good bit tough session, calf’s were definitely feeling it tonight. But I always tell myself when it gets tough that it really is aiding me and helping me all round, I actually am saying this to myself in my head while running up the hills 😂 I thought of it as a session I wanted to complete all of and although not massively speedy I worked hard and gave great effort to the session.
That is a tough session that one. But a necessary evil for the plan and to keep making progress. It’s great that you have that mindset now. So when it gets tough you can almost see it as a positive because you know it’s those moments when you are getting fitter, hence why we then push on and keep working hard. Great stuff Michelle. Definitely some more enjoyable sessions ahead.

WEDNESDAY

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60 Mins & Strides

22 POINTS

Keep the RPE down, have a chit chat & Don’t forget those strides 😜

22 Points
TR 65%
I honestly felt so tired from work today and efforts last night and a bit low, was tossed up in my head going between treadmill ….. club run, I so almost talked myself out of the club run but some how it won in the end, just the thought of an hour on the treadmill 😂 I am really happy I went and feel really positive, it was a really nice group, lots of people tonight. A few more hills 🤦‍♀️😂 after yesterday I was thinking oh god !! But it was a good run, so mild out weather wise which was pleasant too. I got a little carried away on the long flat of the seafront and had to remind myself to slow it down. When we got back I had enough left to complete all x 8 strides and I really gave my all and maximum efforts 😊 Got home feeling great for going now. On to S&C tomorrow.
Love this feedback. Again it goes to show what a difference being in the group and just getting started can make. It would have been easy to take the other option and you still might have felt quite glum, come the end of the evening. If you can bank these sort of runs and just remind yourself of this when the situation arises again, as it will, then that can help motivate you to get out and run. Great work Michelle.

thursday

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Michelle’s S&C

15 POINTS

So slightly more challenging and time consuming. To save time you can superset some exercises. What does that mean? Well rather than having 60 seconds recovery after your Kettlebell Swings, use that 60 seconds to do the Farmers Walk. And then go back to the Kettlebell Swings again. So you’d alternative 2 exercises and once, then have a short break before doing the same again. It saves as much as 15 mins that you’d otherwise just be standing around. Any issues let me know.

15 Points
TR 70%
Yes I got it done 🎉✅ Had to wrap Christmas presents first thing but knew I had to fit this before the afternoon as evenings it just would not happen. Pleased it’s a day off work today. My watch told me my training rediness was poor at 1 today when I got up and it was time to rest 🙈 and my recovery time was high need ! But we still got it done.
Garmin does have a habit of saying the wrong thing at the wrong times. Ignore Garmin. Really well done Michelle for fitting this in, it can make a big difference to injury prevention.

FRIDAY

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3-2-1 Km

28 POINTS

2km WU @ Easy Pace (RPE: 3)

3km @ 10km Pace (RPE: 7)
3 Mins Recovery

2km @ 10k Pace (RPE: 7)
2 Mins Recovery

1 km @ 5k Pace (RPE: 8)

2km CD @ Easy Pace (RPE: 3)

Really like this session. A chance to practice your 10k pace, but break it down into chunks to make it manageable. Enjoy. You got this.

28 Points
TR 70%
Legs felt fatigued today, heavy and not as easy going. Never the less I enjoyed being out and getting my 10k done. Think I need a little more practice when it comes to runs like this as I always have my watch and Strava set In miles, I changed both originally to reflect this so I could work out the exact splits, without realising until I was already going that I only knew my pace for my 5 and 10k splits in Miles as I checked on the dash board 🙈 so although I knew when I was hitting each km I wasn’t sure I was on pace as I didn’t know what it should have been. I done my best to judge though 😆 All In all it’s done and I am looking forward to a rest day tomorrow, off for breakfast with Santa 🎅 in the morning !
Looking at the splits it would appear you were a little off pace here, but we can put that down to the switch in metrics. I do need to add some more sessions based to miles and if you want, just ask and I can easily convert a session like this into miles to save confusion. Whilst I can’t promise, there might be an opportunity one Friday morning before Chichester is our diaries align for me to pace you to a quick 10k session. I think Chichester is a good opportunity for you to run a good 10k time so I’d be keen to help in anyway possible and your 10k pace is close to my marathon pace so it should tie in well with my own training. Hopefully we can look to set that up at some point in January, no charge, as it will benefit me too. But well done for ticking of another session, especially as you were feeling tired, enjoy your breakfast with Santa 🎅

SATURDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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70 Mins Easy

21 POINTS

70 Mins @ Easy Pace (RPE: 3)

Keep the effort level down on these easy runs and focus on good running mechanics.

21 Points
TR 85%
A lovely 70 mins easy run with Lou 😊 plenty of hills and elevation up sedlescombe road 🙈 we didn’t stop chatting the entire time ! Actually forgot we were run to be honest or where we were going, almost lost track of time ! A great run all in all.
I remember a similar run with Kev B when we found ourselves on Bexhill seafront and almost didn’t realise who we had got there as were so engrossed in conversation. It’s so nice to have a friend like to share runs with. Great work Michelle.