February 9th-15th

Two absolute stonking sessions this week. Both that will set you up really nicely for the half marathons. Especially Sunday’s run. You got this. That last 30 minute rep on Sunday is the key, try and hold goal pace, remind yourself that’s what it will feel like on race day so you are preparing yourself for that experience. Keep up the great work Kirsty.

137 Points Achieved

Well it’s been a week! Still frustrated with LR nonsense but I do wonder if that’s time of day and today I didn’t see a single other runner 🫣 no Amanda either so it was tough.
My foot’s still a worry but I’m doing everything I can just need to win Brighton half before he gets too bad. I wish the weather would stop weathering, I’m done with wind and rain.
After Brighton and before Hastings I was thinking of a park run-thoughts? Also is there another local half either before it gets hot or October (GSR dependant) as much as I want to support my friend for HHM a small part of me is upset I can’t race it. I am also concerned about her-she can do 30mins right now that’s all 🫣
Anyway, off to make a cuppa and think about breakfast, hope you both have a super weekend, see you soon

Well done Kirsty. As mentioned these are the big training pts weeks, so if we come through these ok, the foot will get more rest going forward. The Kent Spring Half is a popular one. 19th April, not particularly flat but I know quite a few HRs run it. You could do a parkrun this week if you wanted, instead of the Friday run? Might be a good idea, and it’s pacers day so you find someone to tuck in with. All good here. Ran Saturday which was lush and gym yesterday so managed to avoid the worst of the weather. Going to try and run 4 times this week, all easy, but still a big step forward for me in my recovery. 🤞

MONDAY

8pts | Home Legs/Core – L1

8 POINTS

*reps/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
Plank x 60s
Squats
Plank x 60s
Squats
Rest 60s

If you repeat that with the other 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

💪🏻💪🏻💪🏻💪🏻💪🏻

It’s a great feeling getting stronger. I just flexed my bicep and actually felt something. That’s not normally the case 😂 The gym is paying off as is your S&C no doubt. Well done Kirsty

TUESDAY

28pts | Pyramid Hills

28 POINTS

This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.

Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.

A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.

28 Points

HHHIIIILLLLLSSSS ON THE RIDGE 🫣😳🥴

Winning at life right now for sure. Take that Ridge!!! Well done Kirsty.

WEDNESDAY

19 Points

Lush naughty extra 20mins with team orange Strides Lovely TWR 30 mins Honestly so lovely runningwith you and the gang

🧡 Was great to run with you briefly. Glad TWR is going so well too. Bonus pts are always good, so long as we keep them in moderation. Well done Kirsty.

thursday

8pts | Home Legs/Core – L1

8 POINTS

*reps/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
Plank x 60s
Squats
Plank x 60s
Squats
Rest 60s

8 Points

This is becoming regular! Thinking of adding some arm and back stuff in……thoughts? Recon I can do 30/35/40mins in the morning. Who knew the girl that once avoided this would be asking for longer! 🫣😬

This is great. I’ve just added some new S&C sessions to the dashboard, so I can set them for you if you like. The arms stuff isn’t anywhere near as beneficial for the running but can be good still to get stronger. I’ll set something different next week for you to try and you can let me know how it goes.

FRIDAY

15 Points

50mins. The ridge. In the rain. 😆 I didn’t get into royal parks half ☹️

Is Royal Parks really that much more fun than running along the Ridge in the rain? 😂

SATURDAY

SUNDAY

60pts | 3 x 30 Mins @ HM Pace

60 POINTS

A big half marathon session for anyone looking to run around 2-2:30 for your half. If you can do 90 mins at target pace in training then you are well set to run an excellent race in a few weeks time. The first 30 mins should feel controlled and relatively comfortable., the 2nd will be tough, the third you’ll be working much harder. But you got this. It’s that last 30 mins where the magic happens and your fitness improves.

60 Points

The wind, the rain!!!! Not at all pretty but completed!

I don’t envy you this morning. But well done for getting out there and completing this one. Hopefully race day will be kinder weather wise and some good splits in there too. Well done Kirsty.

MONDAY

8pts | Home Legs/Core – L1

TUESDAY

28pts | Pyramid Hills

WEDNESDAY

13pts | 30 Mins & Strides

thursday

8pts | Home Legs/Core – L1

FRIDAY

15pts | 50 Mins Run

SATURDAY

Rest Day

SUNDAY

60pts | 3 x 30 Mins @ HM Pace