Playing it cautious until we are happy the hamstring is ok. The quickest pace we do is some half marathon pace on Sunday. If you have any concern about the hamstring, ditch the strides too. To compensate I’ve added in a 2nd S&C session to get to the pts target we want.

119 Points Achieved

MONDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

😂 just the usual work day 8-8 My rest day ! ✅
You laugh but I think it’s something we need to always factor in as you don’t get the rest that most do and why we always need to be smart with your training and not push you too hard. So finding that right balance is important, which I think we have done for the best part. Hopefully you slept well when you finally got home.

TUESDAY

Loading...

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
10 mins easy on the treadmill, found this a good warm up with gentle stretching afterwards just before I do my S&C session. Great session today – concentrated on plenty of single leg exercises, resistance bands, along with weights etc. Felt good, my balance is not always great but today I done most of the session bare foot which I found easier so that’s better for me for now 😊 Worked hard ✅
Great work Michelle. Would it be possible to send over what you are doing (if different to the plan). Single leg work is great and widely promoted for runners on social media. But we need to be really strong to do lots of it and I’ve had a few runners get injured in the past doing too much single leg work. So it’s important we have the right balance of both. Sorry hope this doesn’t feel like I’m telling you off again, not at all, just want to make sure you’re not pushing yourself too hard in the S&C, as that too can cause problems.

WEDNESDAY

Loading...
What a difference a week can make 😂 I will take this week over last week any day 😂 In all seriousness it was such a nice evening to be out for a run 🏃‍♀️ flat and easy, just what I needed. Could really feel my leg tonight, even my ankle was achy, sure it’s all related. Gym session tomorrow 👊🏼 forgot totally my strides tonight ….. but all is not lost as I have an hour easy Friday so I will do them then if that’s ok 😊
Yes that was a nice leisurely run. Sorry to hear you are still feeling your leg. It was similar for me. I know it’s there but at the moment it just feels like a 2/10 discomfort so happy to carry on and keep working on my strength. Hopefully we’ll both see improvements as a result. Lovely to run with you Michelle and no worries about the strides. To be honest I would leave them out this week as they could cause the glute problems. I had a runner pick up an injury doing strides yesterday so if there is a niggle, leave them out.

thursday

Loading...

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
Yep I squeezed this in after the school run and before the hair dressers 👊🏼 Good, strong S&C session completed. 2nd of the week 🎉 feeling good about getting these done 💪🏻. Hoping for long term gains as I know it doesn’t happen over night 😊
In an ideal world this is a habit we want to stick with for as long as out bodies allow. Obviously there will be a time we vary the workout. But it’s not just about gains for running but general well being. That itself is far more powerful than any 10k time. So great work Michelle. Hope the hairdressers goes well too 😂

FRIDAY

Loading...

18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
Just couldn’t face another run in the rain 🌧️ it’s been pretty relentless this winter hasn’t it 😩 that along with having my hair done yesterday 😂 meant it was an hour easy on the treadmill today 👊🏼 got it done. 1 hour easy ticked off for another session 💪🏻😊
Let’s be honest right. It was the hair? 😜 Sue A used to have to pause her plan for 4 days at a time when she got her hair straightened so I do understand. Well done for getting the run done though Michelle.

SATURDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

Loading...

53pts | 3 x 3 Miles (HM)

53 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

3 Miles @ Half Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Half Marathon Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Half Marathon Pace (RPE: 8)

1 Mile CD @ Easy Pace (RPE: 3)

A big half marathon session. Important to find that goal pace in training and this session replicates the race well with the RPE increasing with each interval.

53 Points
It’s done of sorts 😊 the weather today and especially on the seafront was brutal winds so we decided this wasn’t going to be an ideal option. We done the half route of sorts, up Blackman ave and Battke road to make up for Queensway. The first 4 – 5 miles were all up hill so it was tricky with the pacing also the last 3 when we hit the seafront were tough with such strong winds so I am afraid the pace was off ….. but i completed the whole 13 miles ✅ I was also aware and being cautious not to over do it or over stride to save my glutes and legs. I have been getting a niggle in the arch of my R foot which is frustrating and agsin may well be linked to my issue, I have physio this coming Friday thankfully. All in all I was made up to do this run today. Good time on feet 👣 😊 Another full week completed
To be fair, you couldn’t have made that much more challenging, running the hills and then into the wind for the final section. But that will stand you in good stead come race day when let’s just hope conditions are more favourable. I wouldn’t worry too much about pace, it will feel easier on the day just tucked in with the group and able to completely switch off the mind and just focus on one thing, keeping up with me. Well done to both you and Lou for getting this session done. And yet another week completed. Great stuff Michelle.