• 6th-12th April

A slight change to the original plan but I have put the Spring 5K in there. Apologies if you are not available for that. But would be a good one to run, and gives you two days rest after the long adventure on Sunday. Any issues just let me know, but we hit that 125 target again which feels right at the moment. Keep up the great work Michelle

131 Points Achieved

MONDAY

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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!”

It was nice to come along and watch everyone else running last night and rest I did 😊
Yeah really nice to see you. Paul was really quick. I was struggling to keep up and always lovely to see Polly.

TUESDAY

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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
Few jobs this morning as it’s school Easter holidays but soon as we were home I hit the gym as I thought I might feel tired later. Good session today 😊
Great work Michelle. Lovely day out there 😎

WEDNESDAY

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26pts | 5K Race

26 POINTS

I’m a big fan of consistent splits. With any race avoiding getting swept away with the crowds is key, so focus on that early pace and hold back, settle into a rhythm. Km 4 is often the hardest, so zone in on 4 and dig deep. You got this!

26 Points
I don’t know what or how that happened this evening 😊 I told paul I was going to step back and not run but he said just see it as a 3 mile run, a lot less that my usual runs😂 my heart was pounding, felt a bit sick and such a dry mouth, not to mention an ankle on fire 🔥 from anti inflammatory rubs, and deep heat spray but some how the pain and stiffness is on rest with keeping my ankle still. I went off to quick I know I did ! As usual but I felt strong and thought right just keep going and give it everything you have and I really did 😊 Who ever would have thought I would have produced a PB, park run 5k Pb was 24 44 and today I clocked 24.21. I can’t say I’m looking forwards to another 5k ….. 😂 but I’d be lying if I didn’t dream of dipping under 24 mins one day ! Job done for today and I am super made up 😊
You’re great. Having you come aboard on the team has been such a pleasure for me. Honestly my life is better for working with you. I love your honesty, your passion and your commitment. Congratulations Michelle on such a brilliant and well played to Paul as well, having someone like him to support you and understand you is priceless. I couldn’t be happier, just the fact you ran is so nice, but to get a PB, Wow!! I’ve run out of superlatives now 😂

thursday

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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
First chance I could get out today was early evening as it’s the school holidays so as soon as paul walked through the door I ran out 😂 Just on my own with my music, easy pace along to the hospital, down old roar to sliverhill, down Battle Road with the last mile and half climb back to battle road to Bannatynes to home. Kept it easy but Hr raised on the climb back. But a really nice hour on my own just getting the time on my feet 😊
Great work Michelle and good to see the HR nice and low for the most part. Impossible to keep it low up Battle Road of course but that is fine. I think there may have been times in the past your easy runs like this were done a bit too quick, but that’s good news going forward as we can get even more benefits just from easing back a little.

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
Good, strong session today 💪🏻 2nd one of the week complete😊 Had Polly for company and a few Barbie’s and minions 😂 so it was a busy old gym 😂
Little fan club by the sounds of it. Well done Michelle

SATURDAY

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15 Points
Was actually 40 mins as I still done a 10 min WU before park run as I wasn’t sure if I should still do that 😊 Parkrun and although I realised I was going to fast to begin with i then made a conscious effort to slow it down, chit chatting to people along the way. It felt comfortable and not a push 😊 maybe not the best place for a 30 mins easy in hindsight but I’m really trying to get over my issues with 5k’s and parkruns so it felt a good opportunity 😊
Yes that first km was a bit spicy. Especially after I sent you that reel the other day 😂 I’m glad you were able to adjust though and shows you are understanding the training better now which is great to see.

SUNDAY

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42pts | 140 Mins Run

42 POINTS

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

42 Points
A nice morning for a run, I ran from home for the extra 20 mins, 2 miles then met the group, nice route, first half all down hill thought Westfield and cottage lane, coming back wasn’t so nice 😅😴 well we worked hard and walked just a little. My ankle really wasn’t to happy today, I had already prepared and used some anti inflammatory cream, but it was making me run more on my toes, it’s been sore getting up and moving in the mornings but once up and about ok ish. I get stinging a bit under foot to at times. Going to ice it on and off today as I have been, I have physio on Friday so I will see how that goes. It’s so frustrating 😩 as it’ couldn’t have come on at a worse time for me could it 🥹 I will see how I am later today and obviously I have a rest day tomorrow as I’m at work so no running or gym. Anyway less of the negative, 140 mins completed and 13 miles covered 😊
Really well done Michelle. No worries about the odd walk, that’s a really tough route. One I’ve done a few times with the Sunday group before to be fair. Really hope the ankle does sort itself out, will be interesting to hear what the physio says. Best approach right now is day by day and we can always lighten the schedule if need be.