Another strong week, last one before the taper, but we are smart and take a few days just to rest up after Lydd. We’ve got some marathon tempo work in there, a quick parkrun, but the biggest test of all, a long run which I’m going to see if you can average 5:45 per km or less. That’s this weeks big challenge 😜 Any issues let me know. Keep up the great work Kevin.

123 Points Achieved

MONDAY

TUESDAY

9 Points

5.3k in 30:34 mins, so 5.46k’s Painfully slow.

😂 Yeah but that is the pace you want to be running at for these. It’s taken a while, but finally dialling it in. There is a local elite athlete, I may have mentioned already who dropped his easy runs from 4:20 per km to 5:30 per km and has seen a significant drop in niggles and is smashing out new PBs. He ran 14:46 for 5k recently. So it clearly works.

WEDNESDAY

15 Points

Done.

Great work Kevin!!

thursday

Mindful of my thigh, I decided to skip this.

Sensible at this stage of the plan!!

FRIDAY

24 Points

Having missed Thurs, I completed another S&C at the gym. Feeling ok I ran 5k steady, so 5:40’s on a treadmill. Feeling ok, I decided to push on, on sat.

That’s really positive. Well done Kevin. Good to make up those points if the opportunity presents itself.

SATURDAY

30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

54 Points

Was going to run pacer day at eastbourne, however my daughter was available, so: Leaving home at 7.25 I ran 6.8k in 34:21 so 5:03 k’s to Hastings. Disaster! I was running with the wrong watch, so had no idea of pace. Then starting at 8:20 I ran 4.2k’s with my daughter in 25:10, so 6:06 k’s. My daughter determined the pace. You had said to run a fast pr, but I had put some k’s in, so I started further back, & let the crowd slow me. I ran the pr, then jogged back to my wife & daughter, for a total of 6.3 k’s in 35:34, so 5.39k’s overall. However I ran the pr itself in 21:43, so 4:20 k’s, and an ag of 77.97%, my fastest pr since Sep 23, 123 pr’s ago! Of course Hastings is the fastest pr course that I run. I am still struggling to get my head around this! Missed the strides!

Wow. Lots to digest here, but also lots of positives. 54pts if my maths is right which is a big score and great to get some marathon paced kms in and a really quick park run. I’m impressed. Nice to see you down there.

SUNDAY

21 Points

This was going to be a big ask, and I’m mindful of my thigh. Resolved to run for 75 mins – half the plan. This was a struggle, however I ended with 12.93k’s in 1:14:28, so 5:46 k’s. Better than I’d expected when I set off, and run at a steady pace. I regret not completing the distance, however I did nail the pace, so the week ended better than I had feared.

To be honest, after the run Saturday I would have been worried had you gone out and done more than 75 mins. Definitely sensible to adjust. I think going forward (if we continue), the best approach in this scenario would be just drop me a message and say I did this different today, what should I do tomorrow? Depending when the feedback is left sometimes I might not see it until it’s too late and had you pushed through 150 mins here you could have ruined Boston, so glad you didn’t. But overall a solid weekend, I hope the thigh sorts itself out.

Step Ups	60 Secs
Wall Sits	2 x 60 Secs
Reverse Lunge	2 x 10*
Incline Press Up	2 x 15
Glute Bridge	2 x 15
Russian Twist	2 x 15
Plank	2 x60s
Single Leg Deadlift	2 x 10
Squats	2 x 15
Calf Raises	2 x 15*
Flutter Kicks	2 x 30s
Side Planks	2 x 20s
Side Leg Raises	1 x 10*
Clam Shells	1 x 10*

MONDAY

Rest Day

TUESDAY

9pts | 30 Mins Run