I have made quite a few tweaks to the plan again just to be cautious until you give me the all clear. So only the one session on Tuesday and even that can be moved or tweaked if need be. But really hope you are coming through the other side of this one. Let me know if you do want to make changes.

Better weeks ahead I hope im in talks with Canterbury sports lab about the lactate testing so hopefully i can get booked in for the end of March as I need something to look forward to. There is a maverick trail race out of stammer park early in April so may target that instead of hastings half depending on training before hand.
I have managed to book the sports lab for 23rd march fingers crossed im good for that.

It’s frustrating as it felt like you were peaking and sustaining that higher pts total just before this injury. I think the positive thing is that probably in the past injuries might have ruled you out or set you back quite some way, now at least we are still getting some decent training in, even when not running. Keep believing. The lactate test sounds very interested and will be intrigued to hear more about it.

MONDAY

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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.

15 Points
Well I had to do my strenght at home so missed out on the stair stepper I will try and fit it in later in the week. Apart from that all was good the lateral side jumps definitely work the adductor muscels as I could definitely feel the injured area taking the strain but after a couple it eased off all in all im still positive I will get to at least one of my races next month.
No worries about the stepper. Glad the plyo exercises went well and you found them groin ok. Hopefully going forward we will making this muscle stronger. Great start to the week Steve.

TUESDAY

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33pts | 3 Miles Marathon Pace/3 Miles HM Pace

33 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 5)
3 Miles @ Half Marathon Pace (RPE: 6)

1 Mile CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace.

33 Points
That went ok tbh still not pain free but it did seam to get any worse as I went on and on the cool down I could hardly feel it, obviously tomorrow im expecting it to be a bit worse than it is now as I have worked it but thats part of the game I guess. Don’t trust the treadmill for its accuracy on the paces as at the hr I was running at top of zone 2, I would normally be low 6min miles, I was nice to get a bit of turnover in the legs still dont thinknits ready for short sharp reps yet thou. Also the new shoes are much nicer than the vapourflys I have new balance super comp elite v5 so nice. (Morning update groin pretty stiff with a dull ache pain i did expect it really)
Really pleased this went well and think we made a good decision in switching those sessions. It sounds like it’s improving and manageable at the moment which is good news. It’s just a case of keep monitoring it, as long it doesn’t get worse we are hopefully coming out the other side now and as I said before you’ve missed very little in the way of training load, even if the speed may have dropped a touch. But I think you’ve done a great job at managing it. Well done Steve. There must have been some people in the gym thinking, “crikey, look at that guy go”.

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!”

Good rest after work i needed that butvi maybe eaten to many biscuits 😋 As I write this (Thursday morning) groin seam alot better compared to yesterday so thats good hopefully the run later goes well without to much upset to the injury.
Having had Thursday off, I’m writing this knowing you have run since, so will move on without saying much here. Glad you enjoyed the rest though.

thursday

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19pts | 50 Mins & Strides

19 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate. Don’t forget your strides. Very important. 30-60 seconds recovery between strides.

18 Points
Well I done an hour or 8mile as I didn’t want to do the strides, groin still not great but i got it done pain stil 1or2 out of ten although a dog had a go at me on the run and I had to dodge it and that made it hurt more, bloody dogs. I will see what paige suggests tomorrow but I may just x train next week to give it another jump forward in the recovery process. I was going to do my sunday run on Saturday evening out bewl water with a mate but I may scrap that depending on the outcome tomorrow. I think also I will not do the races next month which is disappointing but the two races would cost me upwards of £400 so there is a silver lining there.
Well done Steve, glad it was ok. £400 for those 2 races. Ouch. Maybe for the best in the end. Although I dread to think how much Chester cost me with travel, food and accommodation 🤦‍♂️ Drop me a DM as soon as you have info from Paige 🤞

FRIDAY

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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.

12pts | 40 Mins Elliptical

12 POINTS

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. You want to be working at the top end of your aerobic zone, just under LT1 (zone 3 on Garmin).

Well what a waste of time, bexhill lesiure pool gym is really crap I done the elliptical although it sounded like it was gonna break on me then gave up and went and bought biscuits 😅
😂 Maybe for the best given the appointment later in the day. Good to get some calories in you too.

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!”

Decent day really kept busy in the gardens getting spring ready followed by alot of chilling in the afternoon. Groin feels pretty good after the treatment last night but I can certainly feel where she has worked it. Looking forward to a bit of x-training and sauna tomorrow morning.
I might need to book myself an appointment with Paige. Probably should have done that months ago to be fair. I do have a massage booked in now at least.

SUNDAY

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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

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.

36 Points
Well I went to war with the elliptical today and managed to do 2hr 🥵 felt good and actually enjoyed the fact I could do it.
Very impressive. Mental toughness increasing as a result and shows there is always a way if you are willing. Great job Steve.