We are going to need to reign in one of the strength sessions this week because of the long run. It’s important we don’t fall into the trap of over training, especially at this stage of the plan. Any problems let me know but hopefully Sunday will be a fun adventure. Keep up the great work Michelle.

127 Points Achieved

MONDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
End of the day run as it’s school half term. Took the childcare where I could 😊 Nice to get out,weather was good, windy on my way back, and my ankle is a bit sore 😔 again. It’s always my right leg related. Will keep an eye on it and rest it the rest of this evening. Got the 60 mins completed for today 😊
That’s interesting that it’s the same side. Perhaps gait related and maybe something we can explore and look at just to double check. You could even just film yourself on the treadmill at some stage and send it over, so we can see if anything is obvious. Although I did see a shot on instagram of a 64 min half marathon runner who looks like his ankles break every time his foot hits the ground 🤷‍♂️

TUESDAY

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20pts | 5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

20 Points
I’m not one to want to ever talk negatively so I won’t start today 😊 I came and I completed the session. Hit my target 🎯 paces perfectly I think 🤷‍♀️ It was a great session and really nice to have paul join me. I’m hoping he’s going to be joining me more often as I’ve miseed my running days together 😊 That’s 2 runs this week completed ✅ 1 S&C and Sundays long run. The weeks are flying bye now. Kent spring half in a couple of weeks 😊 this I just want to enjoy the route and morning, I have no intention of pushing so close to the ultra, if that’s ok 😊
So nice to have Paul along as well. Great that you can do something like that together and he’ll benefit of course. Yeah the splits look perfect, just what we were after. And it’s good to still keep some speed in the plan, even when training for the Ultra. Keep being positive and fantastic running Michelle

WEDNESDAY

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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!”

thursday

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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!”

FRIDAY

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15pts | Michelle 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
S&C this morning completed at home in the gym ✅ I was due to do this yesterday but felt more rest for my ankle was for the better. I Kept it lighter than usual.
Well done Michelle, sensible to take the extra day to rest.

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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72pts | 240 Mins Run

72 POINTS

240 Mins @ Easy Pace (RPE: 3-8)

All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.

74 Points
Lovely Easter Sunday miles, off road with plenty of elevation….. yep walked most of those 😂🙈 in all seriousness a beautiful run with Sue, Su and klare. Weather was almost perfect.,we had beautiful views and pit stops to see the many animals on route. My foot and ankle was noticeable but I was careful. Soon as I got home and showered I sat with it raised and iced. I have bruising around the inside of the ankle bone, it hurts if I touch it, I haven’t twisted or rolled it, or anything. I can’t put much pressure on it first thing but once I move it around it’s ok. Anyway a great morning run with a lovely bunch 😊 4 hrs on my feet completed ✅
Really pleased you enjoyed the run but obviously concerned about the ankle if it bruised. I feel like you have two options. One we plough on, sticking to the plan, keeping in the speed work, with a greater risk to the ankle and potential the participation in the Run to the Sea. Option 2, we ease back for 4 weeks, we ditch the speed work and we make Run to the Sea the priority, ensuring you are fit to toe the start line. The 2nd option will likely lead to a slight drop in fitness, but increases the likelihood you will be fit to race. Then once that is ticked off, we can reintroduce the speed work. I’ll support either decision but just wanted to share that, so you can choose which approach is best for you. Well done though Michelle, an excellent week again.