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Week Commencing: 4 May 26

Choose DayπŸ‘‡

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

Having entered Brighton Marathon before and not made the start line due to a niggle it was frustrating not to be able to complete it again. Could I have got to the finish? Definitely, but at what cost and the most important thing was I could carry on training. So I think the decision has to be based on what lies ahead, not just this one race. Is completing the RTTS worth the risk of missing several more months. I think only you will know that and perhaps there is a contingency plan you could have in place if you need to stop at any point (eg pick up). But happy to chat later in the week after the run to see how you feel 🀞 Whatever happens you’ve already had a really successful spring.

Coach Simon🍊

135 POINTS TARGET

128 Points

MONDAY

rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

Rest day it was, just a nice walk through the old town to see Jack in the green and the bikes 😊
Hastings does love a parade. I find that many people overwhelming so happy to stay away and work although I was there Sunday afternoon to watch a very one sided drum off.

Coach Simon 🍊

TUESDAY

pett-xc

60 Mins Run

18 POINTS

60 Mins Run

60 Mins Run

Zone 2: Easy

If you have accurate heart rate data that is far and away the best guide for this run. Stay in Zone 2 if you can.

Today I opted for a swim instead of the run on plan as I had physio this morning, deep tissue massage and also the massage gun used. Kim said my ankle and foot responded well, she concentrated on the planter facaitis. She said a swim would be a good option after all if that. It was nice to get in the Pool afterwards. Hope that’s ok
Of course, if Kim recommended a swim instead then they are the person to be listening to when it comes to recovery. Sounds positive though and hopefully it will continue to improve ahead of the weekend. Well done Michelle

Coach Simon 🍊
18 Points

WEDNESDAY

gym-workout

Michelle's S&C

15 POINTS

Michelle's S&C

KettleBell Swings

3 x 9 (8kg)

Farmers Walk

3 x 45s (5kg)

Russian Twist

3 x 10

Reverse Lunge

3 x 10

Squats

3 x 12

Plank

3 x 40s

Calf Raises

3 x 10 (5kg)

Chest Press

3 x 8 (6kg)

Wall Sits

3 x 40s

Dead Bugs

3 x 8 (3kg)

Farmers Walk

3 x 45s (8kg)

Bent Knee Calf Raises

3 x 10

Dumbbell Deadlifts

3 x 10 (8kg)

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.

THURSDAY

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swimming

40 Mins Swim

12 POINTS

40 Mins Swim

40 Mins Swim

Zone 2: Easy

Swimming is a great alternative to running and probably the best form of cross training. Have fun!

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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anna-baker

50K Ultra

90 POINTS

50K Ultra

50K @ Easy Pace (RPE: 3-5)

So important to respect the distance and get the pacing right. If you go off at a comfortable enough pace, then you’ll run a good race. Keep fuelling even if you don’t feel like it. Ultra’s have been described as “eating contests” by some of the leading runners. Walk the hills if need be.

Only just realise I had not done this ! Where to begin, I was super nervous not knowing how this would go due to recent injury. Praying all would be ok. I had always said and planned that I would run this with the group, it was never going to be about a time for me with this, purely I wanted to see if I was good enough to go the distance and mentally challenge myself because of the route / course. I never stopped or paused my watch, stops for photos 😊 aid station pit stops etc, of course waking lots of hills πŸ˜‚ but it was a true reflection of a beautiful day. Could I have gone quicker, most definitely and the girls to be fair kept telling me to go off as I was a head but it was team work on the day 😊and it definitely made for the dream work. I loved it, I absolutely was hurting and achy from about 25 miles but the views and knowing what I wanted to achieve carried me through. A day I will never forget 😊
Ah love this feedback and just so pleased you were able to get it done given the past few weeks where you have been struggling. Ultimately that’s what these type of runs are about really. You’ve created a life long memory here. I would say just be sensible with planning if having future aspirations to do more as they definitely take a lot out of us, and bring more risk of injury. But another fantastic achievement in what has been an incredible year. And to think it’s still only May. Well done Michelle

Coach Simon 🍊
110 Points

SUNDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

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