Week Commencing: 11 May 26

Choose Day👇

Decent week with just shy of 130pts up for grabs. Reintroducing the speed in stages makes sense hence why I’ve been rather sensible with the session this week. Once we are happy the calf is ok we can really push the pace, just not yet. Any issues let me know but this feels like a decent level until you are confident the injury is in the past.

Coach Simon🍊

129 POINTS TARGET

118 Points

MONDAY

cycling

60 Mins Bike

12 POINTS

gym-workout

Steve's S&C

12 POINTS

Decent ride this morning although it did feel like hard work i think it was the lack of rest over the weekend catching up. Strength done after work as normal but did take me a while as I spent a lot of time watching the fish out the window🤦‍♂️
😂 Good to enjoy your surroundings and not rush through the strength work if you have the time. A solid days work though and good start to the week. Well done Steve.

Coach Simon 🍊
24 Points

TUESDAY

pett-xc

60 Mins Run

18 POINTS

Went slightly over time with this one running with Jon and Scott on the trails, stopped at the turn point and done 4 x 20sec hill sprints to test the leg needless to say felt it straight away which is rather disappointing but it is what it is I guess hopefully the morning it will be fine. Ran home fine but I was aware of tightness feeling not sharpness so thats a little plus. Wednesday morning, I can feel the leg a bit not necessarily pain but just aware of it i will see how things go this week then will have to make a decision about the race i think.
Extra 10 mins and some strides. 4 bonus pts. Glad the run went well, but yeah just be a little careful with the speed bursts for a bit perhaps. Nice to be able to run with your mates though. Well done Steve.

Coach Simon 🍊
22 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Decent massage after work head not in the game very stressful at home atm will see how tomorrow goes but thinking of jacking it all in to be honest
Always here if you want to chat. And don’t forget what you’ve already achieved.

Coach Simon 🍊

THURSDAY

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lindsey

Half/Mararathon Tempo

33 POINTS

Well it got done it wasnt pretty and it was rather uncomfortable towards the end but hr was good and paces ok considering. Right seamed ok could definitely feel it but it held out, left achilles got pretty tight towards the end but I expected things to be hurting as I havnt done anything fast for a while let alone be in carbon shoes. I will see what the damage is in the morning I guess.
Good to see the aerobic fitness is still there. Hopefully you enjoyed it? To be running at a decent clip again. Fingers crossed the legs feel ok today? Well done Steve.

Coach Simon 🍊
33 Points

FRIDAY

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gym-workout

Steve's S&C

12 POINTS

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

30 Mins Stairs

14 POINTS

Well i was gonna go for a jog this morning but decide to be sensible as last nights session did piss the leg off a little not as much as I thought it would thou. I did do 30min elliptical after work no strength im afraid i need to try and save time after work on Fridays so I think 30 to 45 min of cardio would be about my limit I think going forward. Im still undecided whether to do the 30k or not i certainly dont think i will be fit enough to do the time I was hoping for. I have spoken to paige and hoping to get back to her for more treatment and I have also done a referral to MSK unit to try and get a scan or x-ray but that is a slow process. I think if i can tick along at the moment that will have to do but I dont think I will be doing any big sessions any time soon. We could maybe meet up at some point to discuss where we go with this at the moment? I have e an appointment with paige Tuesday for more acupuncture and ultrasound therapy so training may be disrupted next week.
Well done on the elliptical. Yeah it’s a tricky one as all the time the calf is a concern my hands are tied a little, in terms of what sessions I can set. If I help hold you back and prevent you doing anything silly then it’s still worth having that plan, but if you are confident in your own decision making it might be worth having a short break. Don’t ever feel obliged to stay on plan all the time. Especially this time of year. I’ve probably got 10 runners on a break right now having done big races in the spring, so I’m always open to that and you can just pause payment for a month or two, whatever it needs. I’m busier than ever with the school program now so the slight drop off has been a blessing. So it might be you take a break to focus on getting fit, and once we reach that stage we can go back to a similar schedule of what worked in the past and then get you back to peak fitness without pushing too hard.

Coach Simon 🍊
9 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Pretty good chill day more pond and garden work done do like being outside legs not to bad either which is good.
Great to hear you felt good today and enjoyed the rest day. I was very impressed with your garden. Felt like a nice relaxing space.

Coach Simon 🍊

SUNDAY

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sam-davies-1

100 Mins Run

30 POINTS

Decided to roll the dice and run to peasmarsh to watch Ellen race. Plotted a very nice off road rout to get there worked out pretty perfect too leg was ok could still feel it but not sore so that was nice didn’t realise how hilly it was when I plotted it, its a good job I like hills really 100ft gain per mile of running 😀 hopefully with the treatment Tuesday and no dout some more time off running after it i can put this injury to bed once and for all.
That sounds very positive. I like the idea of running out to Peasmarsh to watch Ellen, that gives a real purpose to the run and sounds like their is progression with the calf. I think the fact you’re still running and have done throughout is still a real positive. But agree, would be nice to get back to full training going forward and I think a slightly different approach may work (more threshold work compared to the fast stuff).

Coach Simon 🍊
30 Points