• January 5th - 11th

Hopefully the groin is behaving itself by Tuesday as that is a tough session. If you wanted to find a 1k loop on the trails to replicate Saturday, rather than doing it on the flat, that might be a good move. In that case focus on RPE and not pace. We then have a nice light schedule for 3 days to leave you fresh for the Sussex Downs on Saturday. You don’t need any input from me here. Other than control the controllables, do the basics right in terms of time management, warm up, and pacing. Despite this recent niggle I believe you’re in peak fitness right now. Any issues let me know.

126 Points Achieved

Ok overall i guees the groin has definitely improved but I think its going to be another week or so before I can do some proper speed work, its probably a good thing I didn’t enter beckenham if the truth is known as I dont think I would be ready for it. Hopefully this doesn’t persist and risk missing Parliament hill at the beginning of February.
Just got to stay patient and sensible and im sure I will come out the other side just fine.

Leave it with me and I will tweak this week. Just takes me a while to catch up on Mondays these days with so many weekly feedback. But you hit your targets again and I’m still convinced the Stair Machine is doing us the World of good. Probably a bit of speed we lose, rather than aerobic fitness

MONDAY

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27 Points
TR 95%
Done 20min elliptical and 10min stair to start with then done strenght after had to tweek a couple of things as didn’t have the right equipment up summerfields.
Nice work Steve. Good to still be getting some solid training in. We can put together a gym workout if you want? Might be an opportunity to add some more stuff in and make better use of the gym and equipment. Let me know what you think.

TUESDAY

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6 x 1km Reps (5k)

30 POINTS

2km WU @ Easy Pace (RPE: 2)

6 x 1km @ 5K Pace (RPE: 8)
2 Minute Recoveries

2km CD @ Easy Pace (RPE: 3)

A simple effective session for runners striving for a 5K PB. Focus on trying to hit goal pace.

30 Points
TR 95%
Hit the gym again for more base work. I done 40min elliptical, 20min stair, 10min row. I hope to come back fitter and stronger after all the base building im doing hopefully it will make my aerobic base better and strengthen the legs up.
It feels good right? At least I feel that way. I feel like I’m coming out of these sessions having not only got a good aerobic session in but building some strength in my legs, especially glutes and hamstrings on the stair climber. Yes we might be losing a bit of pace, but that will come back. I was down there last night watching the AC group with Rhys, Jeremy and Ben in particular and it did cross my mind, would Steve like to run with these guys from time to time. In fact I would actively encourage it. Perhaps once or twice a month. It would mean hitting the track on a Tuesday evening, but they do 30 mins every week at pace, without fail, so it’s easy for me as a coach to track. And if I was in your position, I’d be looking to run with quicker runners that would help me improve. I also want you to know that I’ll always recommend what I feel is best for you even if it means going to other sessions. I’m fully supportive of that and have pushed some of my runners in the past to do the same. Jack M being one. I believe it’s £5 per month to be 2nd claim with AC and then all the sessions are free. So if you went twice a month for example you’re only looking at £2.50 per session, so it’s a bargain. Something to ponder.

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!”

TR 95%
Pretty good rest day groin was annoying on and off today, got my new race shoes which is good and will give them a try tomorrow on the treadmill hopefully the groin doesn’t flair up straight away when I try.
So the exercise I’ve added to my S&C routine is side lunges to work both the adductor and abductor going forward. Once the groin is ok we can add some side lunges into your routine.

thursday

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20 Mins Stair Climbing

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.

40 Mins Elliptical

12 POINTS

40 Mins Elliptical  (RPE: 5-6)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

30 Mins

9 POINTS

Nice and easy. Smile, relax and enjoy. Love life!

33 Points
TR 95%
Pretty good cardio session that good start on the elliptical, then onto the run groin was slightly painfull still on impact but didn’t get any worse so a real positive there and felt fine once I stopped obviously the morning will tell if I have caused a set back with it or not thou. Then onto the stair stepper just to finish the legs off I have found out if you dont hold on the the handles it makes it even harder which is good, the legs do feel strong at the moment it must be all the x training 💪. The new shoes are very nice to cant wait to test them out with some speed but I dont think that will be for a phew more day yet thou.
Great work Steve. Some decent points banked there. As I’ve found out, you can still feel really good after a gym cardio session, so I’m sure it’s doing us a lot of good. Yeah if you can do the stair stepper without holding on it’s better. I do try this time to time but have almost stacked it a few times, so tend to rest my hands lightly on the top bar, just in case I trip. Excellent session 💪

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!”

TR 95%
Feels weird to have a friday off but it was a good chill evening with being at work. Groin feels ok after yesterday’s gym.
Good to hear the groin feels ok and nice to mix things up and get in some extra rest.

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!”

TR 95%
Went to bexhill downs to watch the xc it was the best i have ever seen the course, such a shame i couldn’t do it but on the plus the groin seams ok. I will get out for a run tomorrow and aim for an hour if its ok I will carry on if it feels off I will head to the gym for the second hour.
Nothing worse than sitting out a race like that, especially when conditions are good, but the right decision for sure and a sensible approach to Sunday’s training. Really do hope you manage to get the whole run in pain free.

SUNDAY

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120 Mins

36 POINTS

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

36 Points
TR 95%
Well i managed the whole 2hr with maybe 2 out of 10 pain so not to bad i did slip on a bit of ice which made it a bit worse but hopefully i won’t have a set back with it. I will find out tomorrow i guess I think I will stick to the treadmill Tuesday and try my tempo on there, atleast that way if I need to stop i can and jump on the elliptical if need be. (Monday morning add on) Groin dont feel that this morning unfortunately 😞 maybe the 2hr yesterday didn’t do it any good after all!!
Pesky groin. Thanks for the update. Perhaps the limit right now is 90 mins and we just need a few more weeks of some additional cross training to compliment the running. I think it might be highlighting a fact there is a weakness there so adding in some side lunges to the S&C, once recovered will hopefully solve that weakness. I’ll drop you a message to discuss this week and how best to approach it. The fact you can run for 2 hours if need be though is still a positive or sorts. I think I’m a month away from that.