• January 19th - 25th

I can’t make any promises as depends on my injury but I hope to be at track Tuesday morning, albeit running easy, but I might be able to pace you to 1 or 2 of your reps if I feel good. Might be good for me to test where I’m at too. But a solid week ahead of the race in less than 2 weeks time. Exciting.

107 Points Achieved

A great week with every session completed. Feeling strong and positive 😊
Looking forward to this week ahead with the race on Sunday.

Another excellent week Michelle. Roll on Sunday. I can’t wait.

MONDAY

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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!”

Best thing I did having this rest day while not feeling 💯
Glad it helped!

TUESDAY

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34pts | 5 x 1 Mile @ 10k Pace

34 POINTS

1.25 Mile WU @ Easy Pace (RPE: 3)

1 Mile Reps @ 10k Pace (RPE: 7)
3 Mins Recovery
x 5

1.25 Mile CD @ Easy Pace (RPE: 3)

Breaking down your 10k goal pace into mile reps should make it more manageable and give you practicing running at that speed and RPE.

34 Points
TR 70%
Think I nailed this target pace 😊 5 x 1 miles average 8.14 met mile, target was 8.22 😊 all were under this target time. So I felt positive about that ! At first I was unsure if I was really ok to do this but my body showed that it was able to do it and stay consistent and manage it. When I realised as I was thinning head at the beginning how many time I was going to have to go around the track I felt a bit “oh shit” that’s a lot I’m unsure as it seemed about but once on the home straight and completed the 20th lap 😂 I knew the end was in sight ! It was a good session I thought and a positive start to the week.
Amazing. To get that done under target when you have been feeling poorly is incredible. You are such a “warrior” Michelle. Don’t forget to remind yourself of that when you are nervous before the 10k race of feeling of self doubt. Cos you’ve proved here you can do it!!! So impressive. Hope you feel 100% soon.

WEDNESDAY

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22 Points
TR 80%
Rare Wednesday off work as I’m working tomorrow instead so I took the opportunity to go along to kevs Wednesday morning hour cafe run. How lovely was that ! A smallish group, nice route, a tough few hills to work the legs back up through the wood of St Helen’s to the ridge and a nice cuppa and toast to finish off. 60 mins easy completed 😊✅ if I’m honest I didn’t really look at my watch until I finished, but it was easy pace but efforts up hill for sure, chit chatty pace – so just what it should have been 😊
I still remember when Jane Hughes first started that group. Must have been 8 years ago now. Great that it’s still going strong and always nice to be able to join in something like this. Glad you were able to make the most of your day off. Well done Michelle

thursday

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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!”

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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36pts | 120 Mins Run

36 POINTS

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

36 Points
TR 95%
Myself and Lou ran together from mine down to the start of parkrun, ran park run and the the climb back to home again 😊 up Harley Shute, Blackman av and Battle Road to home. The wearier was perfect, sunny and not to cold, although very windy for parkrun. We chatted the whole way and kept it easy. I had a bit of a sore right hamstring, just usage and a bit niggly as it can be sometimes but not enough to make me need to stop. We completed 11 miles I think so a good morning spent. S&C in the morning and my week is complete ✅😊
Lovely that you were able to run together. It can make such a difference to the enjoyment of a run. Well done Michelle. Also good idea to include parkrun as it gives a real purpose to the run and route.

SUNDAY

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15pts | Michelle S&C

15 POINTS

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.

15 Points
TR 90%
First thing this morning I was up and in the gym. A really strong session, included some kettle bell exercises as I have my new ones, spent time on stretching and strength with my new bands 😊 really did work hard. Had Polly working out with me which was nice 😊
Excellent work Michelle. Always happy for you to try a few different exercises. I will be working hard to add more S&C sessions to the platform, so you can have variety and mix it up from one week to the next. Great to see Polly involved, you might just be inspiring her for life.