Choose Day👇

A lighter week ahead of HHM. If you do a 2nd S&C we need to ditch a run. If you are still worried about the leg, track might be better than hills on Tuesday, let me know. Obviously hills are good prep for HHM, but not if they make the leg worse. So we just need to be careful. You could also bring the 50 min tempo forward to Saturday and combine with parkrun if you wanted a Sunday lie in. Always lots of options on the table. The most important thing is we don’t over train this week to ensure you are fresh for HHM.

Coach Simon🍊

102 POINTS TARGET

105 Points

MONDAY

rest-day

Rest Day

0 POINTS

Nice day at work resting 😂 still managed 10 thousand steps so not feeling to guilty about a day of no exercise and especially after my long run Sunday 😊
Yeah I tend to find myself walking 10k on my rest days which I’m not sure is great. But good to keep moving I guess.

Coach Simon 🍊

TUESDAY

track-puddle

3-2-2-1 x 3

24 POINTS

Great session at track – gave it 💯 and think I nailed my pacing 😊 if not slightly quicker at times so I’m really pleased with how that went. I found i enjoyed this more as it was running to times a pose to distance if that makes sense. Breaking it down not just thinking of it as how many times I need to go round the track. I’m not sure but it just felt better to me 🤣
Glad you enjoyed that one. I was a bit worried how that one would be received but everyone seemed to love it last night. Pace looks good on the Strava graphs. I’ll bear that in mind running to time rather than distance. I’m the opposite, find I work harder running to distance, but I generally have an alternative for each session so can always switch them around. Great work Michelle

Coach Simon 🍊
24 Points

WEDNESDAY

gym-workout

Michelle's S&C

15 POINTS

I was a bit tired after work today, got In after picking Polly up from school at 4.30, tea to sort and a few chores but I knew in my head all day that I had this session to do today. I got changed and headed into the gym, once I switched off and popped some music on I got stuck in. A really good, positive session 😊 I know I worked hard ….. paul made me a cuppa once I’d finished and my arms were a little jelly like trying to lift the cup 😂
So pleased to hear these are going well and you are finding time to fit these in. They are going to bring you a lot more benefits, not just for the running. So excellent work Michelle. He’s a good one that Paul.

Coach Simon 🍊
15 Points

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

After school drop off I headed to the park. 40 mins easy pace. I was aware that my HR spiked during mile 2 and never recovered and stayed much higher than usual for this pace – which usually sits at about 120-130. I wasn’t doing anything different and nothing felt an effort. Page was bang on my easy. I was cold as it felt very fresh with the wind too. Also a bit of anxiety this morning. I’m sure both were a contributing factor so I am not concerned about it. In terms of how it felt it was an easy pace.
Yeah I wouldn’t overthink it. If anxiety is ever running based then happy to chat about it. But job done here and well done for keeping it easy.

Coach Simon 🍊
12 Points

FRIDAY

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gym-workout

Michelle's S&C

15 POINTS

2nd session of the week 💪🏻 Worked really hard and felt good once I had finished. Also feeling stronger within the sessions, might only be a little but it’s definitely there. Run tomorrow and that’s my week fully completed. 3 runs and 2 S&C sessions. Feels like a good balance currently 😊
Excellent work Michelle. It’s when you notice the differences that it becomes really beneficial. I went for a run last week and just felt really strong in the legs before I started. It was great. And agree I feel like you have a good balance right now with the training.

Coach Simon 🍊
15 Points

SATURDAY

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jack-facebook

50 Mins HM Tempo

36 POINTS

A really lovely morning for a run ☀️ I started from home and ran down to park run …. Which was all down hill or flat but I tried to keep my pace consistent within that part of the run 😊 I got to park run a bit to early so had 20 mins to stand around which was a little chilly but then got going. Went to quick but as we discussed it was all flat 😊 I am sorry I misread the millage I thought it was 6 miles at HMP but it should have been 5 🤦‍♀️ but all in all a really nice run 😊
No worries. I’d rather you run a bit quicker and further than slower and shorter. So lots of positives to take from this one on a beautiful morning at parkrun. Just nice to be out there in those conditions with so many people. Fantastic running Michelle. We go into HHM week on the back of 18 weeks on the spin hitting your targets (apart from the 1 you had a little rest for the leg), but that’s a fantastic run and should give you lots of confidence going into the race on Sunday. Great work Michelle.

Coach Simon 🍊
38 Points

SUNDAY

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rest-day

Rest Day

0 POINTS

Lovely day of rest for Mother’s Day. Chilled walk down the park in the lovely sunshine and a breakfast treat in the cafe 😊 and a few glasses of wine with my feet up in the afternoon.
Sounds perfect and so well deserved 🧡

Coach Simon 🍊