Week Commencing: 4 May 26

Choose Day👇

I have Thursday onwards as marked as holiday, but have pencilled in the sessions anyhow, but happy to take them out if you are off and unavailable. Just wanted you to know I had noted those dates and holiday. Coming back and ready to train again on the 13th May?

Coach Simon🍊

109 POINTS TARGET

109 Points

MONDAY

pilates

Pilates

10 POINTS

Pilates cancelled due to Bank Holiday so planned my own exercises with guidance from Runners World: Five Hip Extensions to ramp up pace (apparently)! 1.Single leg glute bridge 2.Deadlift 3.Kickstand deadlift 4.Glute bridge walk out 5.Romanian Deadlift Knee Strengthening Exercises 1.Forward lunge 2.Single leg box step down 3. Single leg box step up 4.Forearm side plank with clam shells I also threw in some press-ups cos I hate them and find them difficult and some rolls backs up to a seated position. I started with calf raises.
That is a very good session. Runners World seem to know what they are talking about 😂 (you’d like to think that is the case). But well done Jan. A good strong start to the week and done on a bank holiday too.

Coach Simon 🍊
10 Points

TUESDAY

gym-workout

Jan's S&C

12 POINTS

S&C’s done – I mixed things up a little for the glute bridge, doing the single leg glute bridge once on each leg and the standard glute bridge once. I did the same with deadlift, doing the kickstand deadlift on each leg and then the regular deadlift once. The same again with the side plank, doing the side plank with clam shells on each side and the regular side plank on each side. Hope you’re ok with that.
No that’s fine. To be honest I do the same in the gym myself. I change up some of my exercises from time to time. The most important thing having the S&C there is we follow a certain routine but more key is we “get it done”. So really well done Jan.

Coach Simon 🍊
12 Points

WEDNESDAY

lo-si

60 Mins & Strides

22 POINTS

Great easy paced, very comfortable run tonight. Did my strides with Martin tonight and they also felt fine. Martin was sprinting back and forth so we had a chat and we did the strides together as they should be done (according to AI) 😄
Yeah some people do get a bit carried away with strides and run them as a sprint. Nice to see the Team doing that bit extra after a session too. Martin is great. Glad you had a nice comfortable run before, exactly what we are looking for with our easier runs. Well done Jan

Coach Simon 🍊
22 Points

THURSDAY

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swimming

30 Mins Swim

9 POINTS

dead

Club Intervals

28 POINTS

Swim – back to boring! Watch didn’t record the number of laps I swam. It was actually 30 Surprised myself tonight. I didn’t think it would be possible to complete a hill training session following Sunday’s tough hills and running last night as well. I’ve also been walking a lot this week as the car has been in the garage – so a 6 mile walk on Tuesday and 5 miles on Wednesday. But I did it and with ‘relative’ ease! The toughest aspect of it was the flat section along clambers (my quads really felt it) 😅 The hill didn’t feel too bad, although there is no getting away from the fact that it is a tough session and I had to work hard to achieve it. Very pleased with my effort.
Sounds like a good days work. Sometimes the training we do can have such a positive impact on others areas of our life, like being able to walk all those extra distances without too much trouble. Your dislike for swimming always makes me chuckle as well. Well done Jan. slightly less points than on the plan due to Club Intervals covering all sessions (including track which are up to 30 mins of running right now). Any questions just ask.

Coach Simon 🍊
29 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Well I’ve unexpectedly managed my whole plan this week – due to a very indecisive partner who could not make up his mind when he was ted to travel to Newcastle for his reunion. Everything booked yesterday afternoon and we are on the train to Newcastle now 😅 On a positive, it meant I could squeeze my long run in. Nice steady run and appreciated a rest from hills. I will miss Monday Pilates and Tuesdays S&C’s but will be back for Wednesday and Thursday sessions and will definitely register for the Rye 10
So pleased you were able to squeeze this in. Perhaps Bill was secretly indecisive to allow you to do it 😂🤦‍♂️ I hope you have a fantastic time away. Well done Jan and congrats on another 100% week.

Coach Simon 🍊
36 Points