I think a week of easy running at this stage of the plan is sensible, just to take off the strain on the hamstring and glute. Take extra rest if need be and see what the physio says. We just want to be a little cautious right now to make sure you are healthy on the start line for the upcoming races. Any issues let me know. Keep up the great work Michelle.

115 Points Achieved

MONDAY

Completed with only a 12 hrs shift at work 😊 that was enough 😂

Your rest days are not really rest days are they 😂

TUESDAY

32 Points

60 mins easy on the treadmill at home as it’s half term and Polly’s not at school. Got up and got it done. Made sure I kept my heart rate in zone 2 and nut going above 140 which is where I sit for an easy pace. It was really good for my leg as I had far less pain and discomfort. I have noticed more lately that I am running oddly on my right foot, like it’s not flat and I run on the outside of it and that was definitely noticeable today on the treadmill, likely to do with my issue I think, makes my ankle a bit achy after runs. Any how a good 6.2 miles ticked off for my hour easy run all before 9.30 am ✅

I love that HR approach now. And the fact these runs don’t give you discomfort is important. I think you could still run sub 2 at HHM without doing anymore speed work at all. I’m not just saying that. So if the leg continues to give you a bit of grief, let’s keep the runs easy. The only time I have run faster than 9:30s in the past 4 months is Chichester and even then I feel great. A big aerobic base can go a very long way in running. So keep ticking off these easy runs.

WEDNESDAY

I don’t think I really need to say much about the run tonight do I 😂😂 Character building at its finest 👊🏼 My leg and ankle was sore / painful but I really tried my best to ignore it ….. because I’m stubborn 🤦‍♀️ still really pleased I came along and done this as it shows mentally we can conquer anything we put our minds too ! Long hot shower within seconds of getting through the door and a nice stretch straight after.

Yeah if we can run in that we can run in anything and there will always be a few races where the weather is tricky, but we’ll think it’s ok having gone out in that. You did seem to get particularly unlucky by treading in most of the puddles. Just one of those runs you have to laugh, but also give ourselves credit for braving the elements.

thursday

FRIDAY

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

Started with a 2miles easy on the treadmill WU. Also to see how my leg felt after my appointment yesterday. Then I got stuck in to a full body S&C session 😊 really enjoyed that and felt good getting it done. 2nd one this week ✅ so really pleased about that. The real test on my leg wiil be outside running 40 mins easy tomorrow. I also have another appointment in 2 weeks time with physio. I had a very overloaded tight right glute she said, lots of mipulation and deep massage in areas and also dry needing. Fingers crossed. She said everything I was doing in the gym was great 😊

That’s really pleasing to hear we (you) are doing the right things in terms of the S&C. I think perhaps the balance was a little swayed in terms of not enough easy miles and it only took one extra tough run (that hilly Wednesday run) to push you over the edge. But that is due to change post HHM anyway once we focus on endurance more for the ultra. Well done smashing out another S&C session

SATURDAY

12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

22 Points

10 mins easy warm up and then parkrun and a cool down afterwards 😊 Ok I didn’t stay super easy 🙈 but I felt good. The wind on the turn back was really strong and slowed me which was actually a blessing 😂 I have to say although my leg was not 💯 my hamstring felt better, could still feel my hip and glute was niggly but an improvement on how it has been lately. It was well worth seeing Kim the physio and looking forward to my next appointment a week Thursday. It was nice to run and not be in so much discomfort. Another session ticked off ✅ onto tomorrow’s long run which I will keep really easy and hope my leg can withstand the distance 😊

Ok I’ll be honest now and this is probably my hardest part of my job cos I feel like I’m telling you off, but its only for your best interest. Given you had that niggle to go out here and run at close to 5k pace for much of the parkrun was a big risk. You’d have felt horrible if you’d got injured not following the plan. So please, please, just be careful. It also means if you run 120 mins tomorrow you end up over training (112%) which again at a time you have an injury concern would be bonkers. So my advice tomorrow would be run for 90 mins, so you don’t cross into that over training threshold. As the long run are starting at Sandhurst and running towards Battle, why not meet them as they pass the top of your road? I think that would work well. Again, sorry if this sounds like I’m being critical, I just want you to stay injury free, I really care about that.

SUNDAY

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

27 Points

The weeks complete 🥳 As promised I stuck exactly to plan today. 90 mins @easy pace and it really was, kept a check in my pace and heart rate throughout. A chatty social run out to Battle abbey and the climb, nice and steady back up on to the ridge. I worked it to turn on time to be home at 90 mins. Could feel my glute and hamstring up the hills but because I kept the pace slower I was able to manage it just fine.

Thank you. And I think this week has been really important. Because it shows how close we can be to that red line and how crucial it is to make those tweaks to ensure we don’t go over it. Another very good week in the bank. Well done Michelle.