• January 26th - 1st February

A frustrating period but we can do our best to both rest the groin but still get some good training in. S&C and cross training is still a World I’, learning about as a coach but there’s some good stuff in here. Really it’s come down to how you feel this week and whether rest is better. But I wanted to make sure there was plenty in the plan to keep you busy if you wanted. Swimming and rowing also good cross training alternatives. Let me know what you think. Keep the levels relatively low, especially on the stairs as we want these to remain aerobic for now.

Pretty crap week if the truth is known but hopefully things will start looking better this week thats about all I can say. Need to re evaluate what im aiming for apart from my lactate testing of course. Possibly the Maverick trail race the beginning of April but unsure on that until im back training properly.

In a week where you were told not to run that’s not too bad in my eyes. An overall you’re at 98% training. I think the best thing we can do, is get over the niggle and then completely reassess. Scrap the current plan and create a new one. Happy to have a chat about that if it helps. A fresh start should help you feel positive again and hopefully raring to go. The team continue to deliver good results with plenty of PBs over the last two weeks, and I’m sure your time will come again this year.

MONDAY

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5pts | Core Gym Workout

5 POINTS

Recoveries: 30-60s between sets.

A short, quick, but effective core workout. Unlikely you would go to the gym just to do this, but you can combine it with cross training, a class or even another S&C session.

18pts | 30 Mins Stair Climber

18 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 30 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.

Had to take ellen to seen paige and by the time i got back i was to hungry to go back out so didn’t bother. I did sit on the spin bike for 5 min then realised my hr was still under 100 so gave up as it was a waste of time. Will do some extra in the gym tomorrow.
Yeah the bike can be pretty useless. I find that when I do 30 mins spin, even at pretty high intensity my HR isn’t interested. No worries. This week is all about moderation so don’t force it. Hope Ellen is ok?

TUESDAY

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5pts | Legs Gym

5 POINTS

Add weights to make the session more challenging. Recoveries 30-60s, between sets. A short legs session for the gym. Likely to be combined with another workout and possibly light due to some knee or other niggles.

12pts | 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.

32 Points
TR 97%
I managed the 40min elliptical 25min stair stepper and then done leg work i done single leg deadlifts instead of standard ones. Pretty tired legs now.
Nice session. Some good points banked. Yeah single leg deadlifts are obviously a good advance on normal deadlifts, so a good choice there, well done Steve.

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%
Not a bad evening in front of the TV. I was thinking if im not back to running next week I will probably suggest I come off plan till im back to save you time and me the worry of not training properly.
Hi Steve, glad you had a nice rest day. Yeah happy to pause if you wanted to. We might even need to reset and create a new plan once you are good to go (assuming that’s what you want). I know this has been incredibly frustrating in recent weeks, it is for me too, as I felt like you had soaked up the extra training pts well and we were looking at some good gains. I also think it’s important to remember what we have done since teaming up has worked, but equally I’m always open to tweaks to make it even better as I know you have ambitions to keep improving and I want that for you too, more than anything.

thursday

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8pts | Gym Upper Body

8 POINTS

Recoveries: 30-60s between sets. Superset with other exercises if time is limited.

A good workout focusing primarily on arms. So whilst not a priority as a runner to have a strong upper body it can help with our confidence.

5pts | Core Gym Workout

5 POINTS

Recoveries: 30-60s between sets.

A short, quick, but effective core workout. Unlikely you would go to the gym just to do this, but you can combine it with cross training, a class or even another S&C session.

10pts | 30 Mins Spin

10 POINTS

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

28 Points
TR 95%
Went a bit off plan as didn’t want to do spin, I done 50min elliptical 20min stair and 2 sets of side lunges to work my adductor muscels.
No worries. Happy at the moment to mix it up. I don’t think it matters too much which form of cross training we use in truth and always happy to leave spin off. I work out you managed more than the target anyhow which is good. Well done Steve. PS: I’ve added side lunges in to my routine and can see the benefit. I wonder if not having them in before was why you had a weakness in the adductors. So they can only help going forward.

FRIDAY

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5pts | Legs Gym

5 POINTS

Add weights to make the session more challenging. Recoveries 30-60s, between sets. A short legs session for the gym. Likely to be combined with another workout and possibly light due to some knee or other niggles.

12pts | 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.

14 Points
TR 95%
Wasn’t really feeling it today was mentally fatigued after work and my legs felt pretty tired. So I only done 25min elliptical 10min row 10min stairs.
No worries. Still some decent pts accumulated. Well done for getting into the gym Steve.

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%
Taking advantage of the good weather and building the new pergola over the pond. Not really a rest day but nice to be outside for a change.
Nice. Sounds like you’ll have some relaxing summer afternoons to look forward to in the garden

SUNDAY

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8pts | Gym Upper Body

8 POINTS

Recoveries: 30-60s between sets. Superset with other exercises if time is limited.

A good workout focusing primarily on arms. So whilst not a priority as a runner to have a strong upper body it can help with our confidence.

18pts | 30 Mins Stair Climber

18 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 30 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.

10pts | 30 Mins Spin

10 POINTS

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

15 Points
TR 95%
Couldn’t bear looking at the gym wall today so headed out for a ride which was pretty pleasant tbh I wanted to do more but was busting for a pee and didn’t have my lock for the bike so had to stop after 20mile but it was nice none the less.
No worries. I understand that, especially on a Sunday morning, good to get some fresh air. Anything this week was a bonus really. How you feeling about everything? Hear to chat if you ever want to. I noticed the evening walk so wondered if there was anything you wanted to share, training related or not. It’s been a frustrating few weeks I know and not made easier when you see the quick lot getting PBs down at Chichester. My only response to that would be had you not had a niggle and entered a race like that (perfect conditions, ideal route), you too would be smashing out a big PB for sure.