Choose Day👇

So a slight change up this week so you can focus on that 10k session with Lou on Thursday. And then we start added minutes to the long run on Sunday, that’s inevitable with the Run to the Sea being the goal now. Tuesday perhaps with the club at Horntye in the evening. Feels wrong you not doing efforts on Tuesday but that’s ok for a few weeks as we focus on Chichester. Any problems just shout. Keep up the great work Michelle.

Coach Simon🍊

111 POINTS TARGET

112 Points

MONDAY

rest-day

Rest Day

0 POINTS

Rest day of no exercise well needed 😊
Well done Michelle. The rest days are important too

Coach Simon 🍊

TUESDAY

lo-si

60 Mins & Strides

22 POINTS

I was going to run straight from school drop off and then food shop but at last min switched it up and food shopped first hoping the rain would ease off …. But it didn’t so I popped the shopping away and headed out. An enjoyable funnily enough run in the pouring rain ! 60 mins easy, listening to my music, got home soaked to the bone and remembered I needed to do strides 🙈😂 so up and down my road I went and guess what !?! I got them done ✅ started the week off strong 😊
😂 It was pretty grim out there this morning. I did think to myself that you and Lou had got away without getting soaked at track. Turns out your got drenched anyway 🤦‍♂️ I was completely wrapped up so actually felt quite warm and that for me is the key in those conditions. Thank you for doing the strides as well. As you say, great start to the new week.

Coach Simon 🍊
22 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Another rest day 😊 that was nice !
They are key. Well done Michelle

Coach Simon 🍊

THURSDAY

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strides

5 Mile Tempo (10k)

33 POINTS

1 mile warm up 1 mile cool down 5 miles @ 10 km pace Well me and Lou got out and got it done despite the horrible wind and rain 😊 It was a little tough but really pleased we had each other to push each other along. Tried to keep to pace but unfortunately with the wind and rain it wasn’t so easy, should have been averaging 8.22 met mile and I was about 15 -20 seconds to slow but I’m still really pleased with how the run went and push harder and went quicker as the run went on. 7 miles in total in the bag for today ✅
Excellent work Michelle given the weather. Conditions will always slow us down so don’t worry about that. As long as the effort was there that is what matters and that is a tough session that one. Great job.

Coach Simon 🍊
33 Points

FRIDAY

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gym-workout

Michelle's S&C

15 POINTS

Good session in the gym – paul brought me some kettle bells and resistance bands so I gave them a try out today 😊 used the bands for stretching etc and some leg strengthening, clam shell moves. Can’t believe I’m getting a bit more in to the gym stuff 😆
Once you start to notice the difference it can become more enjoyable. I’m loving the gym at the moment in truth because I feel like I’m improving in area that has always been a weakness for me. Just need to combine that with the running now. Well done Michelle

Coach Simon 🍊
15 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

140 Mins Run

42 POINTS

140 mins on plan today. I have left it until this evening to write my feed back as I have felt poorly with a temperature and head ache, achy all over. I struggled on the run today at about mile 9 I was achy, legs felt sore and fatigued, I thought it was perhaps from s&c on Friday and not enough time for recovery, felt a bit like this last week so thought I would maybe try to get my s&c done on a Wednesday evening after work or definitely on a Thursday to give me longer, I don’t know why it affects me so much, but it really takes it out of me, I am enjoying it thought and know it’s a great benefit, but today after a shower when I got home I started to feel rough, pounding head, very hot, and achy, legs just hurt. I did enjoy the run with a lovely group, it just felt more effort than usual. Maybe now looking back it’s because now I know I’m not feeling 💯 I kept the pace easy, it just didn’t feel very easy. I am proud that I kept going for the full 140 mins.
Well done Michelle, sorry to hear you struggled today and sounds like you probably are a little under the weather. Hopefully it will pass quickly and you will be ok this week. But definitely rest up. The S&C is more likely to give you achy muscles that effect the fatigue, so I would imagine this is more about a possible bug/illness that has caused this. Great work on getting the whole run done though.

Coach Simon 🍊
42 Points