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.
A very good week, I gave 100 comments to all of my runs, even with the rubbish weather, strides and full s&c ✅ finishing off with the long run.
Enjoyed this week and what I had.
Really hoping I recover from what ever it is I’m felling / suffering from asap as no time to be poorly 🥹 am I pushing myself to much 🤷♀️ more than I am capable I don’t know – 95% of the time I think no absolutely not but on days like today I just doubt myself.
I think we all get poorly from time to time, so I wouldn’t necessarily blame yourself for that. In terms of comparisons with other members of the team your training pts target is still quite modest. Which in a way is a positive as it means you have even more room for improvement. It’s also a really tough part of the year, short days, cold weather, it can be a drag. But keep going and we’ll come out the other side as all that will change. Well done Michelle for hitting your targets.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
Keep the RPE down, have a chit chat & Don’t forget those strides 😜
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
1 Mile WU @ Easy Pace (RPE: 3)
5 Miles @ 10K Pace (RPE: 7)
1 Mile CD @ Easy Pace (RPE: 3)
This is a session you want to do close to your goal race and it’s an opportunity to practice running at your 10k speed.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
