Choose Day👇

Pretty brutal session Sunday but if the Sussex Downs Half is still on the cards, that’s the reason it’s there, perhaps picking a hilly route and focusing on RPE rather than pace. On a positive note next week we easy back as it’s a recovery week so nothing over an hour which means you can push hard Sunday.

Coach Simon🍊

145 POINTS TARGET

152 Points

MONDAY

gym-workout

Steve's S&C

12 POINTS

Just another solid session although it was bloody freezing in the gym so instead of a bottle of water I had to have a mug of tea minus the biscuits unfortunately 😅 Legs felt fine even after yesterday’s run which is good.
Great work Steve, you need one of those portable heaters you can switch on for 20 mins beforehand. I like the idea of running a marathon on cooler conditions and someone picking up a mug of tea from the water stop 😂

Coach Simon 🍊
15 Points

TUESDAY

profile

Hill Reps 60-45-30

22 POINTS

Great session this one and good to get the extra set in, felt strong throughout 💪 legs feeling good and strong. Starting to look forward to the race in a couple weeks time fingers crossed it can go hard and be strong on the hills after all this work.
It’s pretty exciting right? Feel like you’re running at the best level you have since we teamed up. The extra set was worth 10 mins if you wanted to cut one of the easy runs a little short later in the week. But great work Steve.

Coach Simon 🍊
25 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Nice massage after work to freshen the legs up.
Ideal!!

Coach Simon 🍊
0 Points

THURSDAY

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lo-si

60 Mins & Strides

22 POINTS

60min easy along seafront and around Old Town started and finished at West St leonards Station as the girls were doing the hy session, so I swapped out the 8 strides for 6 20s hill reps with jog down recovery hope the points re similar if not I can and on tomorrow or Sunday. But felt good throughout even after the massage last night.
Quality, loving the positive feedback again. To be honest 10 second hill reps are better because they work the alactic energy system (part of the anaerobic system), which is often neglected. But that one only works for 10 seconds, hence why we keep the time down for the hill sprints. But yes, no need to do strides now you’ve banked these. Excellent work Steve.

Coach Simon 🍊
22 Points

FRIDAY

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gym-workout

Steve's S&C

12 POINTS

bonfire

50 Mins Run

15 POINTS

Decent strength session to start the day and wake up the body, followed by a pretty good run after work kept the pace and hr under control but still put some hills in felt good once again 👍
Great work Steve. More positive feedback which is great. Keep it going. Sorry about Sunday, but I just need to be careful. Need to get myself back in the next 4 weeks or so to be ready for my Marathon block.

Coach Simon 🍊
30 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Well not the best rest day going here there and everywhere, a very early start to get Ellen to her race and about 5hrs of driving for the day tooknits toll felt pretty whipped out in the evening.
Perhaps that could explain Sunday as well 🤔

Coach Simon 🍊
0 Points

SUNDAY

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jake-p2p

4-3-2-1 Miles (HM)

60 POINTS

Well this was the one session i wasn’t over the moon about seeing on the plan but I know its a good one to get in there. This time round I went out at my intended pace/effort and soon realised that that wasnt going to happen driving rain and wind froze my legs and made it hard to turn them over that with heavy wet shoes made for a pretty uncomfortable session possibly under fuelled for it to, didn’t eat as much as normal yesterday as was on the road alot and out early. Also I noticed I juat couldn’t get my hr up were it would normally be for the paces I wanted, maybe the body fighting something or just fatigue. The calfs got a little tight on the cool down so I was likely under hydrated too. But all that said I did get 3 crowns and the pace wasnt totally crap considering the conditions. Definitely wanted faster on miles though.
I think the fact you’re disappointed shows how well you are running right now and that’s a positive. From what you’ve said, there were outside factors which effected this. The long day Saturday and the conditions being the most obvious. And I also feel bad that I let you down, but it would have been really bad idea for me, so sorry about that. But even that may have played a small part in that you ended up solo when you had hoped for company. So I would say be really pleased that you dug deep and stuck with it, when things went against you. This is the kind of session where the mental ratings goes up a few percent as well. All in all, a really good test and you came through it well. Great work Steve.

Coach Simon 🍊
60 Points