A couple of really good sessions in there this week. We can mix up the cross training if you wanted and perhaps add a bit more in replacement for some miles if the adductor is still playing up. If you’re going into the gym for the Stair Climber you could switch the 50 mins easy for time on the elliptical or rower. Happy to mix it up. Happy New Year Steve.

Well what can I say really, definitely not an ideal week training and pretty disheartening to not be able to get out in the countryside. But atleast im still getting some training done, I think I will leave the running till Thursday then try a treadmill jog to test the leg. I was thinking thou even with this niggle i have now im probably still doing more load than I was 5 months ago, and after weighing myself on xmas day I have lost 4lb in the week. I want to try and get to the 10st mark but without loosing strenght that would be a great race weight I think.

Yeah still a decent week, and as you say, probably the level you were working too not that long ago. I’m keeping more stats now and this week still leaves you at 100% of training overall, which is pleasing. Sensible to be rest up for a bit. I wouldn’t get fixated on weight though. You want to make sure you’re getting enough food in too, otherwise that’s when real problems start to occur. Not that you need me to tell you that, but just thought it wise to mention. When I’ve seen you it looks almost impossible for you to lose anymore weight? Perhaps it was all the sweating on the stair climber that did it 😂

MONDAY

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15 Points
TR 95%
Pretty good session to be fair, been a stressful day laying floor in our hallway which is not not finished yet. I found the hip march didn’t bother my groin atall so I am surprised if that was the cause of my strain but I did find the flutter kicks and deadlifts aggravate it, I will probably hit the gym tomorrow for a treadmill and stair stepper session. Also the gym is shut Thursday so won’t be able to do the stair stepper that day.
If you did want to do a gym Thursday Pure Gym are doing a 3 day free pass. I’ll likely be in there Thursday morning at 8:30 whilst Jax does parkrun. Or an easier option is just move the days round slightly. Glad the groin isn’t stopping you from training completely, but still an annoyance right now.

TUESDAY

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28pts | Pyramid Hills

28 POINTS

This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.

Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.

A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.

28 Points
TR 95%
Hit the gym again and tried to simulate the load of a hill session by doing 10min elliptical warm up, 30min treadmill, 20min stair stepper, 20min treadmill. I think i will head out to guestling woods for my run Thursday and do the stair stepper maybe Saturday 🤔
Pretty much spot on in terms of training pts, so well done there. Yeah just keep it sensible for now. Sounds like you’re being smart and hopefully this will just pass and you’ll be good to go again.

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!”

Finished laying the hallway floor, then juat chilling for the rest of the day and curry to finish it all off with for the year. HAPPY NEW YEAR to you both.
Cheers Steve. Thanks for your continued support, means a lot.

thursday

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12pts | 20 Mins Stair Climber

12 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

27 Points
TR 95%
Went to guestling woods for some easy miles groin still a bit painful maybe a 2/3 out of 10 on impact but doesn’t get any worse. I dont thinkni will enter the bexhill xc but will decide on sunday. I feel a bit bad as it means we won’t have a strong team there for HY but I got to do what is right for me. If I dont do bexhill I may add the masters xc on the 17th or beckenham xc on the 24th which is the southern champs. Bit we will have to see, its a right pain in the arse this injury has appeared seemingly from nowhere still struggling to figure out how i have done this.
Sometimes it can just be cumulative fatigue. And remember we have ramped up the training in this block. But you’re right, there was nothing obvious. Perhaps the increase in weights. Look at the positives, you’re still running and hitting good targets. You 100% have to do what is best for you. I got injured when I led a Sunday run that wasn’t fit to do, because I felt obliged. If there are alternative races that give you more time to recover then they would be a much better option. Well done for still getting some decent training in. 💯

FRIDAY

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42pts | 5 x 1km & 10 x 400m

42 POINTS

2km WU @ Easy Pace (RPE: 3)

5 x 1km @ 10K Pace (RPE: 7)
120s recovery

10 x 400 @ 5k Pace (RPE: 8)
60s recovery

2km CD @ Easy Pace (RPE: 3)

I love this session. One of my favourites. Important to keep those first 1km reps at 10k pace, otherwise you’re going to struggle to pick up the pace on the 400s. Make sure you take a day off to recover from this one, or at least run easy the following day.

TR 95%
1hr elliptical 10min stair stepper. Trying to see the positive in still being able to x train, and my main race of the year isnt for ages.
That’s the only way to look at it. Take the positives. I’m wondering if we can tweak the S&C and add in a few more exercises. We don’t actually really have anything in there which are specifically training the adductors and abductors. Obviously we want it to heal first, but then might be adding them to the routine. Or you just use the adductor and abductor machines when in the gym 🤔 But the injury perhaps has highlighted a weakness in that muscle.

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!”

33 Points
TR 95%
Went to the gym today as gonna have tomorrow off to finish my hallway i done 10min row, 30min elliptical, 20min stair, 10min row, 20min elliptical.
On the plus side, you’re getting the best out of your gym membership. Almost as good as a 2 hour run right there. Well done Steve.

SUNDAY

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33pts | 110 Mins Run

33 POINTS

Keep it easy but also focus on good form. If you can increase your cadence without raising your heart rate, then give it a go.

Chill day
Definitely needed from time to time. Although I walked 10k on my one rest day last week which not sure was the best idea 🤦‍♂️