Week Commencing: 13 APR 26

Choose Day👇

A busy but sensible schedule. It’s that constant movement but done in the right way that really seems to be working right now. It’s lighter week so we don’t need a long run. It’s pacers day so a chance to go for another sub 27 if you fancied it? Any problems just shout. Keep up the great work Jan.

Coach Simon🍊

96 POINTS TARGET

92 Points

MONDAY

pilates

Pilates

10 POINTS

Used bricks tonight for balancing on while doing leg exercises. A lot of focus on hip and glute strength. A good session.
That sounds interesting and challenging. Awesome work Jan

Coach Simon 🍊
10 Points

TUESDAY

pett-xc

60 Mins Run

18 POINTS

Not a particularly comfortable run – I think football on Friday and the long, hilly run Sunday have caught up with me. Quite a few niggles (including feet and calf). I am wondering if I should rest and so miss the Thursday 60 minute run? Just a little worried that niggles are building and may result in an injury. What are your thoughts? I won’t play football on Friday as it puts a strain on my Achilles and calves plus playing a tournament on Sunday.
Sorry to hear that. Yeah that Sunday run was a toughie and perhaps has caused a little issue. I would say wait and see how you feel Thursday. If it’s run you plan to do solo you could always stop early or cut it short if need be. It’s a hard question for me to answer really, I generally say run if the pain is low and doesn’t get worse on the run, but if you feel the pain increasing then definitely time to take extra rest.

Coach Simon 🍊
18 Points

WEDNESDAY

gym-workout

Jan's S&C

12 POINTS

All done – I swapped the glute bridge for the hip hinge as it’s one that Mary recommended for glutes and IT band which have been niggling too. Legs are tired but will run tomorrow and as you say, if I doesn’t feel good will cut it short.
Well done Jan, we can swap out the glute bridge if you want. I’ve always found that to be an exercise which doesn’t appear to be doing much. The hip hinge (especially if you add weight) is a really good exercise. Basically a deadlift, which is one of the best exercises we can do as runners. Really hope the legs are ok today for your run

Coach Simon 🍊
12 Points

THURSDAY

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swimming

30 Mins Swim

9 POINTS

pett-xc

60 Mins Run

18 POINTS

I’m the bearer of good news today…..a relaxed ‘almost’ enjoyable swim and a chilled easy paced run – I kept it really slow and legs were fine. I’ve been feeling so knackered all week I almost didn’t go – literally had to mentally push myself to get changed and out the door (and I ran over the hour (7 minutes over to be exact). Just goes to show! 😄
So pleased you got it done and often running can make us feel less tired. I didn’t expect you to use the word “enjoy” alongside “swim” so that’s another real positive. Excellent work Jan.

Coach Simon 🍊
27 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Doing on Sunday after football
Good idea to take the rest. I’ll switch up the schedule so it’s neat and tidy. Good luck at football.

Coach Simon 🍊

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

Got the timing for the warmup wrong as I had to drive and park so as not to run more than 10 mins so 7 minutes warm up but managed the 10 cool down as it was up hill. A bit disappointed at being slower that the club 5k but the stats from the park run were good. I don’t respond well to too much pressure so trying to keep Sarah in my sight for the 27 mins pacing didn’t help me (I don’t think). I didn’t have my porridge (only a banana)🍌Lots of excuses 😀
Sometimes it’s just about being consistent and we don’t need to be hitting our peak everytime we do a 5k or parkrun. Consistency over a period of time is what matters the most. So well done Jan, another strong run. I’ve just noticed I got the pts wrong this week which means you can rest after football tomorrow. You’ve hit 96% already and doing S&C isn’t needed. So rest up ahead of next week instead. I’ll msg to confirm as well.

Coach Simon 🍊
25 Points

SUNDAY

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gym-workout

Jan's S&C

12 POINTS

Just a reminder that as I had a football tournament, you advised not to complete S&C’s
Sorry. If anything is in the plan that shouldn’t, drop me a message if you want it removed, but yes definitely right to miss this. But how did the football tournament go? I need more details on that? I love hearing about stuff like that. Tell me more please.

Coach Simon 🍊