• January 19th - 25th

A chance to make up for some of those missing points in recent weeks. Two tough runs, two easy runs. My club track session on Monday is the same as your Tuesday run, so you are in safe knowledge lots of the team are doing the same and working hard. You got this Sarah, any problems let me know.

124 Points Achieved

Good week ending in a good effort at the half marathon.

It feels good right to hit those targets? That should be your motivation in those moments where going out for a session feels too much. Remember what a good week feels like and use that to fuel the fire. Back to back strong weeks now just at the right time of the block. Keep up the great work Sarah.

MONDAY

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10 Points
Online Pilates session. I’ve gotten the Garmin Venu 4 and ASICS Novablast 5. Looking forward to trying them out, I had Brooks Glycerin previously and the ASICS feel a lot lighter.
Well done Sarah, strong start to the week. The Venu 4 looks like a beautiful watch nice. I’ve always wanted a pair of Novablasts but have yet to see them on offer (I only buy shoes on offer). Hopefully you get on with them as much as others I know. Some swear by them. Let me know how you get on.

TUESDAY

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15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
Circuits class, focus was on deadlifts and bench presses
I’m now a big fan of deadlifts. Great exercise for runners. Well done Sarah.

WEDNESDAY

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31pts | 8-3-3-2-3-3-8 Mins

31 POINTS

Recoveries: 
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds

Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.

31 Points
Went rogue tonight and went to run club interval session. I had a warm up run there, then we did a run to the location of the session (everyone else’s easy pace is probably my 5k pace). First part was hills, effort up and jog down for 10 mins. The main part was pacing with lampposts. Jog for 2 lampposts, run 10k pace for 2 then run parkrun pb pace for 2 and repeat continuously for 20 minutes. I think Strava is a little off as I didn’t realise my new watch kept autopausing and auto starting and I was also trying to press buttons.
I’d always recommend joining the gang if you can. Especially at the moment as you’re main focus is the marathon, so the speed element of the training, whilst important, doesn’t need to be too specific. Sounds like a good session too and I’d predict you got very close if not spot on the target points we were aiming for. Well done Sarah.

thursday

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Late day at work so missed run club, I suspect my run on Sunday will be closer to 3 hours and than 2:30 so I suspect I’ll make up this missed 30 mins haha
You know you have to do 3 hours on Sunday now right 😜 On a serious note I appreciate work will sometimes get in the way.

FRIDAY

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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!”

SATURDAY

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12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
Very easy parkrun today
Just what the doctor ordered. Well done Sarah

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.

56 Points
Druridge Bay Half done in 3:05. Actually quite pleased with this time as it was probably the toughest half I’ve done. The trail paths weren’t too hilly but there were a fair few little ups and downs and a fair bit of mud, we’ve had pretty much non stop rain up here recently. We dropped down onto the beach at 2.5 miles and it was almost 6 miles before you went back up to the trail paths. The sand was ok, very compact but the head wind was really tough. Dropped down on to the beach again at about 11 miles for a little bit before going back to the finish. Lovely scenic run and I did weirdly enjoy it!
I don’t think this could have gone any better. Than extra time on feet is just what we needed right now and also the challenging underfoot conditions will make running on the road feel much easier. It’s good to utilise events like this as training as we are far more likely to get it done, than if heading out solo. Really well done Sarah. Loads of positives to take from this one.