Week Commencing: 25 May 26

Choose Day👇

Have I got the date right for the race? Was looking it up and think it might be Saturday? We can just switch the weekend runs if need be. But looks a good one and could be a lot of fun. If it’s off road and hilly then no need to be setting targets or worry too much about pace. But with 128pts on the table this is going to be one of your best weeks for a while. Keep smashing the training Andy.

Coach Simon🍊

128 POINTS TARGET

132 Points

MONDAY

pilates

Pilates

10 POINTS

Did class on Thursday after the run. Really good, felt nicely loosened out after.
Sorry I only gave you 8pts for it initially so will add 2 on here to make it up to 10 which it should have been

Coach Simon 🍊
2 Points

TUESDAY

header-norris

20 x 1 Minute Reps

24 POINTS

Really enjoyed this one and think i did really well. Ran the WU and CD using the HR guide (Easy – Green (above)), so 7:25-7:55 pace, rather than the Easy 7:10 which is at the very top. Have i understood that correctly? Did the same for the 3k pace intervals targeting 5:08-5:25. But yeah, after the first couple which were slower – finding my legs – I really found my rhythm after that and felt really strong. Kept it up as well for the full 20x. Happy with this 😀. Done the stretches as soon as I got home so hopefully not too sore tomorrow! Note:- my CD HR looked quite high at the end again, but i was running back home up quite a steep hill
Glad you enjoyed this one. In terms of HR, yes for the easy runs focusing on keeping it in the right zone is what I do now and just let pace do what it wants. It’s impossible to stay in Zone 2 up hills though. But I try and sit just towards the upper end of zone 2 when heading out for my easy runs to get the most benefit. Glad you enjoyed the session, it’s good one and an opportunity to get some speed in the legs, the hills will always make it tougher. I will probably remove the top paces soon, I just wanted to make sure the new info is correct. Excellent work though Andy.

Coach Simon 🍊
26 Points

WEDNESDAY

circuits

Circuits

10 POINTS

Good circuits and boxing class. Worked really hard and worked up an almighty sweat in the heat
Glad to hear it. Whilst it’s tough in the moment it feels bloody amazing afterwards when you know you’ve put in a good shift. Awesome work Andy.

Coach Simon 🍊
10 Points

THURSDAY

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andy-alice

40 Mins Run

12 POINTS

Nice steady controlled with the run club tonight. Enjoyed it, and mostly zone 2 with a little bit of hills creeping into zone 3. Did the running targeted yoga/pilates class agaib afterwards which was really good.
Great work Andy. Yeah HR always drifts into zone 3 when hitting the hills, so I wouldn’t worry too much about it. I think there’s probably more benefit to keep running at a slightly elevated HR than to stop and walk each time. Well done on the yoga/pilates too.

Coach Simon 🍊
20 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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simon-half-marathon

10 Mile Race

58 POINTS

Very different to road race! But really enjoyed this trail race. Boiling hot heat, very hilly around the lake district and terrain was quite technical in parts. Took it steady, – especially running down the fells! and enjoyed it, views were stunning and it was a glorious event. Can see why people get so fit with hill/fell running. Was part of Lake District Running Festival weekend, and we had a super time there. Would definitely recommend going!
The photos looked amazing. Magical in fact. I’ll add this onto my wish list along with Paris. Really pleased you enjoyed it and there are races like this when pace doesn’t matter but you’ll get the additional benefits of extra strength gains from the elevation. Great work Andy

Coach Simon 🍊
60 Points

SUNDAY

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andy-alice

40 Mins Run

12 POINTS

Got up early on holiday! and did a really nice run around Grasmere. Went to opposite direction to some of the runners who were completing their 24hr Ultra race and cheered them on. – They were running a 5km lap, every hour, for 24hours including through the night, from 10.30am Sat to 10.30am Sun. Incredible effort by them! I felt pretty good after the race on Saturday and did some stretching when I got back before breakfast. Even felt fine for a 5k hike later 💪
You know what we focus on times a lot, but just absorb what you’ve just said. 10 miles in the hills yesterday, woke up the next day, ran again, felt strong and even went for a long hike too. Having those energy levels to do all that comes from the training. So I think having the gratitude is important and that we don’t always just get focus purely in PBs. These benefits of the training at much more rewarding. Sounds like a great weekend and loved the photos. A really strong week of training, well done Andy.

Coach Simon 🍊
12 Points