A solid week with all the ingredients to make decent progress. We can switch things around if need be. Just let me know. But lots to be gained from a week like this. Points = Progress!!! Smash it Lou.
Yes Lou. Bossing it. Great to hear and hopefully you feel great about this. I do hope my feedback helped and important not to put too much pressure on yourself. Sometimes just maintaining our fitness around what else is going on in our lives is a big achievement. Coach Simon 🍊
Don’t go off too fast as 20 reps is a lot. RPE towards the end of each rep should be a 9 and pace will be towards the lower end or just under your 3k targets. Consistency is the key.
Loved that! Still didn’t feel 💯 but loved being out.
Great to have you along Lou and such a good turnout. It’s great to see you all working so hard and running at such a good level. Coach Simon 🍊
I’m a big fan of consistent splits. With any race avoiding getting swept away with the crowds is key, so focus on that early pace and hold back, settle into a rhythm. Km 4 is often the hardest, so zone in on 4 and dig deep. You got this!
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
5 min wi and cd and I forgot the strides!!!
Really enjoyed my run though, wanted to practice pacing and had a lovely stretch after
No worries Lou. Still a decent run by the sounds of it. I’ve tweaked Sunday slightly to make up for those missing pts. But really see how you feel and it’s up to you how long you run for. 60-120 mins is the range we would be looking for. Coach Simon 🍊
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
You’ll be proud of me! 1hr 56ish run this morning with the HR crew. Beautiful morning for so made the most of it.
Felt a bit shattered at about 1hr 30 but Michelle kept the ole girl going. Slight niggle in the knees into glutes but nothing to be concerned about.
Fantastic. Well done Lou. Always proud of you and the team. And nice to be able to run with you and Michelle. Friendships like that make me even happier. Great job! Coach Simon 🍊
