I’ve kept it much lighter this week until you give me the all clear. Returning cautiously is smart. The only thing I would say with leg issues is that cross training is a really good alternative. That does require the gym and I know you’ve kind of ruled that out, but even if you joined for a month and used it whilst running was painful it could really help. I’ve been hitting 150 pts and only running once a week. Just something to consider. Really hope you are ok to run this week though.

Bit of a pain with the leg but looking forward to my new schedule in the gym for the week ahead 😊

You’ve been very unlucky but hopefully this change up will make a difference. I’ve really enjoyed the gym in recent months and whilst I know my speed will have gone I feel like my fitness is pretty good and I’m stronger than I was 2 months ago. And we can still set PBs in the gym as well. Hopefully you enjoy this week too.

MONDAY

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10 Points
✔️😊
Great work Dan, can you drop me a message and remind me on the weights you have at your disposal then I can look to make this a little more challenging going forward.

TUESDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

40 mins on the cross trainer, First time I have used one, was nice to be able to get moving again. Kept it to 40mins as I did start feeling it in my lower back but no pain in the left leg which is positive 😊. I have dumbbells which I can alter the weights so from 5kilo upwards.
Great work Dan. You probably noticed less pain on the cross trainer compared to running and you can still get a good sweat on. It’s a great alternative and I’ve started giving cross training (different varieties) to my runners who do easily get injured. Leave the S&C with me. I’m doing a bit of an overhaul which will take a few weeks, but increasing weights to the current workout you will be making it more challenging.

WEDNESDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

Ok not ready yet to run, managed 20 mins from Horntye before cutting it short 🙃🫣. Really felt like I’ve aggravated it. More than happy to join the gym to keep it working.
Bother, yeah that would be my advice going forward. The one down the road from you “Pure Gym” you can join for a month and then just cancel, so no long term commitments, no need for inductions, sign up, scan the app at the door and off you go. Lots of cardio equipment there to use. I really enjoy it. Although it does get very busy in the evenings but there is still normally machines free for cross training. Let me know if you do sign up and I can start putting some cross training sessions in there.

thursday

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10 Points
Completed today Saturday. I have also joined Pure Gym so going to take a look tomorrow. Some training sessions would be great please. Cheers
Well done Dan. Leave it with me and I’ll put together a plan for next week in the gym. Just a pre warning at 6pm it’s manic. Better leaving it later if you can for it to quieten down a little. I’m lucky in that I have the flexibility to go at lunchtime in the week. I might be in there in Sunday at 8am doing some cross training on the elliptical.

FRIDAY

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Rest Day

0 POINTS

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

SATURDAY

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Rest Day

0 POINTS

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

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

11 Points
Tried the gym this morning just to familiarise myself a bit. 25 mins on the spin bike and 10 mins on the rowing machine. Yep everyone just plugs in and does there own thing 😊. Looking forward to trying the schedule out.
Nice. It was very busy at 8am. That’s the thing with your gym, once you overcome that initial hurdle of worrying about everyone else it’s fine. No one cares what anyone is up too, but it can be inspiring as everyone is in there to better themselves.