Merry Christmas to you and Andy. Hope you have a great week and if you can get the sessions in that would be great. Motivation can dip but fitness can be key at this time of year. Any issues let me know. Keep up the good work Sarah.

88 Points Achieved

Week went well, enjoyed my parkruns in particular.

Yeah a really good week. I may have got the pts a little wrong but you were just above the targets for the week which is brilliant. Parkrun is the best. What a great invention. Glad you are able to make the most of it. Excellent running Sarah.

MONDAY

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10 Points
Online pilates session
Great work Sarah

TUESDAY

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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!”

WEDNESDAY

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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!”

thursday

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points
Christmas Day Parkrun. This felt like quite a tough run but there is quite a hill that you have to run up three times. Fastest run on this parkrun course since April 2023! And another solid 34 minute 5k.
Love that. Great to clock your fastest here for a few years. Feels like you’re running well again right now which is fantastic to see. Well done Sarah.

FRIDAY

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11 Points
Boxing Day pudding run, ended up being just under 37 minutes. Ran it nice and steady, it’s a very very popular run so it was very busy. Essentially just like a huge parkrun as the numbers aren’t chipped and children and dogs can run. Lovely post Christmas dinner morning run!
it sounds like a really fun event to be part of. I do love the running community at this time of year. Well done Sarah.

SATURDAY

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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.

30 Points
Parkrun, we tried a new parkrun today and it was very flat, would be a great one for an effort. I ran very comfortably and even had a couple of little 30 second walk breaks so I was amazed to see I had somehow come in under 35 mins. On Christmas Day Parkrun it was a real effort but today felt really comfortable. Christmas Day Parkrun did have a few hills though.
I was about to ask where it was but then realised we live on the other side of the country so I’m not sure it will my NENDY anytime soon. Sounds like the run went well though and perhaps further signs the fitness is improving. Well done Sarah.

SUNDAY

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27pts | 15 Mins & 5-4-3-2-1

27 POINTS

10 Mins @ Easy Pace (RPE: 3)

15 Mins @ HM Pace (RPE: 6)
90 Second Recovery

5 Mins @ 5K Pace (RPE: 8)
90 Second Recovery

4 Mins @ 5K Pace (RPE: 8)
90 Second Recovery

3 Mins @ 5K Pace (RPE: 8)
90 Second Recovery

2 Mins @ 5K Pace (RPE: 8)
90 Second Recovery

1 Min @ 5K Pace (RPE: 8)

10 Mins @ Easy Pace (RPE: 3)

Credit TRC for this one. Imperative to stick to half marathon pace in that first 15 minute tempo. Otherwise you’ll be too fatigued to hit target 5k pace in the shorter reps.

27 Points
Found this quite tough, particularly the warm up and 15 mins at half marathon pace. Felt my legs were rebelling and didn’t want to move haha, weirdly the efforts felt so much easier. 5 and 4 minute effort were a few seconds off pace but they were ever so slightly uphill. Other 3 efforts were faster and each effort was faster than the previous so that’s good!
Fantastic work Sarah. Sometimes we just need that little bit of time to warm up and perhaps that was the case here. The fact you got better as the session went on, is partly the idea of this one. But another strong one banked. Sorry to hear about Andy and his knee. I hope he is ok?