• January 26th - 1st February

We are working hard right now. 2 big sessions this week but relish the challenge. I wish I was able to do sessions right now 😢 So whilst it can be tough be grateful for your fitness right now which is peaking at the right time. Only 4 weeks until Brighton so that Sunday run is one of the last opportunities to really make a difference to your race time. Take that opportunity. You got this Kirsty.

134 Points Achieved

Week completed Simon. Hopeful the weather, foot and my head is kinder to me next week 🥴
We go again next week. Did I see you were racing this weekend? If so hope you got in ok 💪🏻

Another strong week Kirsty. These big weeks at this time of year are tough, but keep grinding, the races and lighter mornings are coming. Yes I did the Chichester 10K. Wasn’t sure how the leg would hold up but was able to pace Michelle to a new PB of 52:09 and felt good to be honest, no problems at all. Thank you for asking.

MONDAY

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8pts | Kirsty’s S&C

8 POINTS

*30 Seconds on both sides

Right. So slightly longer in that we combine the two sessions and hit 20 mins. Let me know if this is a problem. What you want to do is combine 2 exercises together and then take a 30s rest.

For example.

Plank x 60s
Squats x 60s
Plank x 60s
Squats x 60s
Rest 60s

If you repeat that with the other 6 exercises you should find you get this session done inside 20 mins. And you’re now earning 16pts per week for S&C, rather than 10. You can make a lot of the exercises more difficult by adding weights. All of them apart from Plank and Side Planks can be done with weights.

8 Points
Boom 💪🏻 I’m loving combining the exercises upped wall sit to 2mins and added weights
2 mins. You beast. Well done Kirsty.

TUESDAY

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30pts | 5-5-10×1-5-5

30 POINTS

10 Mins WU @ Easy Pace RPE: 3

5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.

30 Points
That was wild! But, guess what, with a sore foot and that wind I STILL HIT PACE!
Really? Wow that is impressive. In those conditions. Excellent work Kirsty. Sorry to hear about the foot. What are you wearing shoe wise these days. Obviously an expert would be able to advise you better, but there are possible better shoes which will give you better protection and reduce that impact.

WEDNESDAY

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16pts | 40 Mins & Strides

16 POINTS

40 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will fall short of your weekly targets.

16 Points
12mins Strides TWR Took it easy because of the foot….i don’t want to have a year like last where I was in pain for months! Know a good podiatrist/sport therapist/physio? Still a super lush run-actually perfect conditions! Hope you’re all good
Hannah Collison is the physio that has been recommended to me and a few of the team have seen her with good feedback. Yeah we definitely don’t want that foot becoming an issue. Have you been doing any foot mobility exercises at all? Well done on the run at TWR by the way.

thursday

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8pts | Kirsty’s S&C

8 POINTS

*30 Seconds on both sides

Right. So slightly longer in that we combine the two sessions and hit 20 mins. Let me know if this is a problem. What you want to do is combine 2 exercises together and then take a 30s rest.

For example.

Plank x 60s
Squats x 60s
Plank x 60s
Squats x 60s
Rest 60s

If you repeat that with the other 6 exercises you should find you get this session done inside 20 mins. And you’re now earning 16pts per week for S&C, rather than 10. You can make a lot of the exercises more difficult by adding weights. All of them apart from Plank and Side Planks can be done with weights.

8 Points
Keeping up with this……
Doing great. Consistency is everything. I remember there was a spell where time meant these weren’t possible but feels like now you are finding time.

FRIDAY

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
Local legend on the ridge 😬 took this very easy, just keeping an eye on this foot.
That’s a pretty epic local legend to have given the number of people who run in this town. Yeah keep exercising the foot if you can. Are you happy with the shoes you are running in? In this day and age we can get shoes with more protection although some argue they make it worse. But something to consider and possible try.

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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57pts | 25-20-15-10 @ HM Pace

57 POINTS

Total running time of 1:45, so a good replacement for a weekend long run. Slowly adding more time at half marathon pace. This session is ideal for anyone working towards a half marathon time of between 1:50-2:15. If quicker you’ll be better off working to distance. Try and keep a consistent pace and work hard in those last few reps. It won’t be easy towards the end.

57 Points
Well I did it. A bit worried to look at my reps 🫣 this was a real example of an under fuelled run-I missed breakfast had popcorn for lunch and dinner was horrid, so there wasn’t much consumed 🫤 I think I got in my own head and was focused on my foot-to be clear it’s sore but not like last year, I’m trying to get ahead and really really REALLY don’t want it to get like that again. But I got the session done-and saw the disco dogs-I’ve not seen them for ages!!!!
Pace looks good on Strava. So that’s a real positive, especially with the fuelling issues. The foot? I get the concern, sometimes these things to come and go, but equally it’s important not to ignore it and do what you can to help it. If you watching TV in the evening rolling and icing are a few things you can do to help it. We are in the peak weeks of the training, so if we get through them, the lighter schedule may help. But really well done on this session Kirsty.