If you did want to get some speed in the legs this week, then perhaps Monday track session? The reason I’ve left out Tuesday is we have the Xmas Eve half on the schedule. Also a group of us are doing the EOY 10 Miler on Sunday. That could be an option if you don’t fancy the slog of 3 hours, albeit miles in the legs in the build up to a marathon are important. Thursday and Saturday are parkruns, but at different paces, so not to overdo things. Merry Christmas Conal 🎄

144 Points Achieved

Bit lethargic really. I’m not overdoing it so not worried about injury but Tuesday hills will be good to push steadily and get stronger.

144 points in a week is not lethargic. It probably feels like it because there were a lot of slower miles in there, but some runners only do slower runs like that. So I wouldn’t worry. It’s good to have that mixture so you’re not always hammering the training. Well done for hitting the targets Conal.

MONDAY

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27pts | 5-5-5-2-2-2-2-2

27 POINTS

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

27 Points
Great seeing such a crowd at track today. I didn’t see your advice to take it easy at track until I got home but was very aware of it all the same and wanted to run quickly without pushing. Brilliant running with Jimmy Elford. We were constantly monitoring ourselves and trying to stay comfortable. I know I am increasing the mileage this week so will take it fairly easy on Christmas Eve and very easy on Christmas Day. Will marshall on Saturday so am going to bring that parkrun forward by a day so I’m well rested for a long Sunday run. I’m actually looking forward to Sunday. Don’t feel I overdid it tonight.
Yeah we are getting 40+ most weeks now which is brilliant. It was so good to see you guys running in a nice little group and hitting those lap times almost perfectly. It makes a bit difference when you have that support and Jimmy is running really well right now. I’ve tweaked the schedule slightly because of this. No need to do that 5th run now, so you can get the rest ahead of Sundays long run. But to be honest both of the longer runs this week can be done at a nice easy pace, so this week going forward is all easy miles which is nice. Great session Conal.

TUESDAY

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15pts | Conal S&C

15 POINTS
Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15
15 Points
Done. Enjoyed it
Well done Conal. Glad you enjoyed it too. You’ve been really consistent with these.

WEDNESDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
Ran with Stuart. He has a cold and I was lethargic so 1Hr 55’ was plenty. We caught up with Kev and Sabrina and the four of us ran together. Good run.
That does sound like a good run. Always good to run with Stu as he’s such a lovely bloke. Although I’m not talking to him right now after he beat me in the MV45 age category 😂 Well done Conal

thursday

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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.

12 Points
Heavy legs and shoe laces came undone twice. Ran with Kevin dressed as a Christmas cracker so we took it slow. Everyone passed us. Kev has a tight hamstring. I was glad to run slowly.
That was a pretty special outfit that Kev had on. Make sure those shoe laces are done properly for race day. 😂

FRIDAY

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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!”

SATURDAY

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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!”

SUNDAY

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54pts | 180 Mins Run

54 POINTS

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

54 Points
Good to run with Neil who is thinking about doing Race To The Sea. I was well rested after two days off and sleeping well but I never really got going and it was a bit of a plod. I finished three hours up on the ridge so shuffled home and had a lazy day. Next Sunday session will be a proper wake up.
Well done Conal. Sometimes these are all about the mental side of getting time on feet, rather than worrying about pace. Great to have that company with Neil as that’s a long time to be out there for.