Choose Day👇

Well timed lighter week with the idea of having you fresh for the Sussex Downs Half next Saturday. Tuesday’s session is different from the team. Perhaps if Ellen wanted to join the group you could do Filsham & Maize Hill & London Road and then meet us back at the start 🤔

Coach Simon🍊

125 POINTS TARGET

125 Points

MONDAY

gym-workout

Steve's S&C

12 POINTS

This was ok today definitely feel a bit of fatigue in the legs and the calfs are a little tight so will have e a good stretch later on. I will be carful tomorrow on my session as the lastvthing i need right now is tight calfs coming up to the race. Apart from that all good.
Dropped you a message to swap things around, just to be on the safe side. You’ve been working hard lately so I’m not surprised things are hurting a touch. Excellent start to the week though Steve.

Coach Simon 🍊
15 Points

TUESDAY

pett-xc

60 Mins Run

18 POINTS

Went just over the hour but thats all good kept it very easy and flat. Calfs were a little tight but got no worse so thats good hopefully they loosen off very soon. HR nice and low too even wrapped up in all my cloths.
Well done Steve, felt like a sensible switch up. Hope Ellen is ok?

Coach Simon 🍊
18 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Nice bit of rest infront of the TV 👌
You’ve earned it that’s for sure.

Coach Simon 🍊
0 Points

THURSDAY

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british-masters-wide

5 Mile HM Tempo

29 POINTS

Pretty tough session in that wind and rain help the pace pretty well into and with the wind so happy with that, calfs got a little tight on cool down but were fine while I was at pace hopefully they will be all good come race day.
Nice!! Always good to hit some session in tougher conditions because invariably there will be races where we run in that weather and we’ll be better prepared, especially from a mindset point of view. Another really strong session, great work Steve.

Coach Simon 🍊
29 Points

FRIDAY

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andy-alice

40 Mins Run

12 POINTS

gym-workout

Steve's S&C

12 POINTS

Good start to the day in the gym before work if skipped the calf raises just to be on the safe side, apart from that everything was all good. I don my 40min after work from home finishing on the seafront as the girls were down there doing there run, I done some extra as the calfs felt ok and I was enjoying the easy effort.
Great work Steve, no worries on the extra mins, unlikely to make much of a difference, and you did leave out the calf raises. It’s only if one of the team does say 20 mins extra that I’ll start to tweak other sessions. Glad you’re feeling strong and good to see Susannah smashing out a session. What’s happened to Nicky Stiles? Hope he’s ok and not overdone it.

Coach Simon 🍊
27 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Decent rest day doing xmas shopping around Ashford. I think Nicky has a bad back. My left calf has been cramping on and off today no idea why fingers crossed its good for tomorrow session.
Bad backs seem really common right now. Don’t know what’s going on there. Always enjoy a mooch round Ashford but rarely buy anything 🤦‍♂️

Coach Simon 🍊
0 Points

SUNDAY

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dead

Continuous Hills

36 POINTS

Not a bad session to be honest the calfs were fine while doing the session, they got tight on the cool down so I done a longer one to flush them out properly I think it has done the trick for now. Not to worried about them if the truth is know as long as they stay good at pace thats all I need. Very proud of Ellen she done her longest long run today 90min around bedgebury 9.5 mile. I was thinking of doing my session this week at track Wednesday after work would it be a problem to do the Wednesday and Thursday back to back??
Glad to hear this went well. Superb pace. Decent session 6 days out from the race to be honest and I think the switch up this week was smart. Track would be a good location for that Wednesday session. Then just see how you feel Thursday, it’s not going to make any difference to your performance Saturday, so we could leave it out if need be, or just go out and run 8-9 min miling to keep it super easy. Really pleased to hear about Ellen too. I love what you’re doing with her in terms of not pushing her and she seems to be enjoying her running. I think she has huge potential but just let it play out. If it 3 or 4 years time she wants to commit to it, then she’ll be stronger and ready to train harder, and would make huge gains. No need to be doing that at her age and potentially burning herself out.

Coach Simon 🍊
36 Points