An exciting week. A really good track session to start. Wednesday with the lovely people of HR and then Sunday’s race. You’re running well, nerves are normal so don’t feel silly if you do get anxious but you’ll have Mark to support you, Rachel and Lou there too. All you can do is your best. You got this Chrissie 💪
Have worked hard this week, determined to give it a good shot which I think I did
Really need to work on confidence especially when on race days … well probably in general as I’m still thinking worst of myself most of the time, I’m not sure if I will always be like that? I’m my own best critic but not in a good way 🤔
I will continue to work hard and perhaps it will come
Another great week. Really well done Chrissie. And congrats again on the PB. Yes we need to work on that self image and change the mindset for race days. If your goal for a race day is to improve the experience of those around you and try your hardest, suddenly the time and pace, all that nonsense goes out of the window. It doesn’t matter. Those stats are just a consequence of our hard work. Influencing the emotions of others around us is way more important. Little exercise for you. And you can do it privately or even share with me via WhatsApp. Just write a few words after the sentence. “I’m proud of myself because…….” It’s a good way of focusing on the positives.
Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)
A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
| Elliptical | 15 Mins |
| Stair Master | 10 Mins |
| KettleBell Swings | 2 x 10 (12kg) |
| Farmers Walk | 2 x 60s (9kg) |
| Seated Row | 2 x 15 (31kg) |
| Russian Twist | 2 x 15 (3kg) |
| Plank | 2 x 40s |
| Ab Crunch | 2 x 15 (22kg) |
| Glute Bridge | 2 x 12 |
| Leg Press | 2 x 15 (31kg) |
| Calf Raises | 2 x 15 (3kg) |
| Shoulder Press | 2 x 10 (3kg) |
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
2km WU @ Easy Pace (RPE: 2)
8 x 100 metres Strides (RPE: 9)
10km @ 10km Pace (RPE: 6-8)
2km CD @ Easy Pace (RPE: 3)
Control what you can. The warm up, strides, getting the early pace right and staying positive when it gets tough. You got this!! If it’s a hilly route do your research.
