Listen to the body this week and if you need more recovery take it. Normally we would have a week off at this stage, but we can save that for May when you go away. But if you need to ease back on some of the runs that’s fine, it’s finding that balance between rest and training this week. Any problems let me know. On Wednesday if you run to Horntye from home, then would probably be a good replacement for the strides and you wouldn’t need to do them. As there is a slight increase in injury risk when doing strides, so I am wary of that.

50 Points Achieved

MONDAY

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10 Points
Was hoping for a more relaxed, stretching session but I think there are too many in the group now for her to tailor it to that degree. Anyway a few tough leg and hip strengthening exercises which I’m pleased to say I managed. All good stuff. I may struggle to get my S&C’s done today as I’m literally out all day and evening unless the girls dad takes them to football 🤞
Well done Jan. No worries about the S&C today if you can’t make, especially so soon after HHM, You could probably do with the rest to be honest.

TUESDAY

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12pts | Jan’s S&C

12 POINTS

NOTE: You can click on any of the exercises to view a tutorial.

*Signifies you need to do each side (so twice the number of reps)

This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.

If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.

For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.

Couldn’t manage it today – not home until 8.00pm, then had to eat ☹️ Still buzzing about how good I felt on Sunday though 😅
No worries Jan. The way I work with my own training in this scenario, is I then approach the rest of the week just seeing if I can pick up the odd extra pts here or there. So if I feel good on a 60 min run I’ll do 70. If I have 10 minutes spare in the gym I’ll add in a extra exercises. So in your case if you found you had 15 mis spare at home one day you could pick out a few of the key S&C exercises and do them, squats, plank, wall sits. Even if you only 3 or 4, it’s still good. You don’t have to of course, that’s just my approach to my own training and I think why the pts system works, because every little extra is accounted for and gets credit.

WEDNESDAY

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19 Points
Comfortable easy pace enjoyable run. As mentioned, I feel I need to avoid efforts tomorrow night as my hamstring tightened up following a short burst of an effort with Sue Palmer tonight. A little extra jog to Horntye but not home.
Hi Jan, yeah sensible to keep the runs easy if the hamstring is niggling. Likely the effort at HHM might have caused a small twinge. I’d like to apologise for the meeting and perhaps my over aggressive tone which clearly rattled the committee. It’s just frustrating when they make decisions and give reasons to members who don’t understand the full story. As I did try and put across, we had a coaches meeting last year in which 14 coaches put their name down to be able to lead on Tuesdays! 14!!! When I started putting the rota together (I still have the spreadsheet), they (the committee) then decided that actually they didn’t want a rota after all. So to then turn up at the meeting for them to say we are cancelling Tuesday evenings due to lack of availability, felt misleading, hence why I got involved. Also I was completely unaware that Ashley and Lindsey were planning on offering free training plans, they hadn’t mentioned it to me, so was just upset they announced it in the meeting as that then felt like people were looking at me for my reaction. Perhaps I could have handled it better and expressed myself in a calmer way, but ultimately that was the reasoning for my frustrations. I didn’t want it to effect our coach/runner relationship going forward. Well done on your run. Bloody club politics 😂

thursday

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9pts | 30 Mins Swim

9 POINTS

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

9 Points
A clock watching swim completed. We’ve had a family emergency so unable to run today or tonight. I have football tomorrow morning, so will jog down to that and have a good hour of exercise.
Really hope everything is ok with the family? “Clock watching”…..that doesn’t suggest it was much fun in the pool today 😂 Don’t overthink this week, it’s the one after a big half marathon, less is better, I’ll adjust the target so you don’t fall short, the key is feeling strong for next week.

FRIDAY

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12pts | Jan’s S&C

12 POINTS

NOTE: You can click on any of the exercises to view a tutorial.

*Signifies you need to do each side (so twice the number of reps)

This should be a good all round workout which will hopefully help with you keep those niggles at bay. The idea being we can slowly add to these. Those doing the best with their strength are the ones who keep it simple and consistent, week in week out.

If time is ever an issue. You can do some supersets. What is a superset? It means combined 2 exercises together, ideally ones that are different.

For example you might do 1 set of Bent Knee Calf Raises, and rather than just twiddle your thumbs for 60 seconds before doing the next set, you do a wall sit inbetween.

12 Points
S&C’s completed in two halves as have the grandchildren but done and felt fine. I know it’s not part of the plan but a good game of football this morning – harder than an hours easy run 😅 Not good at moment. Suicide attempt by grandchildren’s dad so a lot to navigate and get through. It’s going to be a long haul but determined to try to keep up with my plan in order to keep sane 😫
Well done Jan. I’m sorry to hear that. That’s awful. Hopefully he comes through it and can appreciate things. It probably doesn’t help as everyone’s problems are different but several of the team have been going through tough times, including another family suicide (brother in law), Michael’s son with his cancer diagnosis, and a 25 year marriage break up. And all I can say is I feel those individuals have benefited from staying on plan during those times and having people around them for support. I know my role is primarily to set your runs, but I’ll always say I’m hear to chat as well 🧡 If you feel we need to include the football as part of the training plan, I can do that. I have one other runner on the team who plays 5-aside some weeks and when he does we leave a session out to accommodate that. Perhaps see how things continue but if you feel it’s a lot we can tweak it.

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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30pts | 100 Mins Run

30 POINTS

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

Impossible to fit in – Volunteering all morning and at the hospital all afternoon/early evening. Really hoping next week I can get back on track 🤞
Thanks for volunteering and sorry to hear you have this to deal with. Normally post HHM and finishing a plan it would be a week off anyway. So I wouldn’t worry, might be a good thing (the rest) in the long run. Nice to see you at Pett.