Ignore the 100 mins Monday. I’ve only put that in because it’s 30pts and that’s my best guess as to the demands of your lactate test. But until you’ve done that and we can discuss how tough it was, we can’t really plan the rest of the week. If you feel fresh after that then AC Track would be an option for example. Ideally I’d also like you up at 140+ pts per week if not 150. We are behind because there’s still no S&C. Did you want to try and add some in this week? We could go back to basics, squats, calf raises, deadlifts, wall sits, lunges etc etc? Just to compliment the running. But as mentioned tick Monday off and then we can reassess.

125 Points Achieved

MONDAY

30 Points

Well it was definitely interesting a very long day in the end due to train times etc. The lactate testing was pretty good it was about 30min of continuous running with the speed increases every 3min until I hit 4millimul of lactate then that was that part done. Had a short rest then the v02 max started at speed 8 and went up 1 every min I got to speed 21 I think, got some instant feed back which was really good about my easy paces etc will have to have a proper chat to explain it to you. I will get the full report in a week or so. I ended up walking 9miles for the day and the test, then done s&c when I got home so pretty good day on the feet really.

Sounds like you definitely earned your pts today. And the fact you got the S&C done as well is great. Look forward to hearing more about it and to see the test results when they come in.

TUESDAY

30pts | AC Track Session

30 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

Group session as instructed (RPE: 7-9)

10 Mins CD @ Easy Pace (RPE: 3)

Hastings AC have some really strong runners, so this is a very good session for sub 20 5k athletes. Tuesday’s they normally do longer reps and between 25-30 mins of running.

30 Points

Pretty happy with that tbh, 6 x 5min at HMP (maybe a bit quicker) i was aiming for 5.30 pace but was just under that. Niggle held up ok to so thats a plus, I think its a trapped nerve again which is annoying as there’s nothing I can do about it but wait for it to release. I am enjoying the track and hopefully it will start to take effect in a week or two.

Juicy. I do think these sessions are perfect for you. Just that opportunity to run with the better runners, that’s what it’s all about and I’m confident it can take your running to the next level. Great work Steve.

WEDNESDAY

Had a day off and pretty much done nothing, probably not the best use of a a day off but nevermind.

Isn’t there a song by Bruno Mars called “Lazy Day” Good to do that sometimes. Surprised to see Ellen & Susannah and the meeting, they chose and entertaining one to come along, it’s not normally that heated I promise 🤦‍♂️😂

thursday

18 Points

Pretty good run, didn’t mean to go as fast as I did but when im on my own I just go. I need to start taking these runs off road now the light is here and the ground is drying out. Niggle still there but not getting worse so thats a plus.

Glad this one went well. Yeah I imagine the trails are pretty runnable right now. Might even venture out there myself at some stage to keep things interesting.

FRIDAY

12 Points

Done 5 min on the bike to warm the legs a bit, then done the Strength work although I probably should have looked at what you had put down before I had done it as I went back to my original session as a default 🤦‍♂️ but all ok i think.

I think finding what works best for you with the S&C is key so happy if you did want to go back to your original, but looking back at that now, and with a bit more knowledge of S&C from the gym I felt like we could add some really good additional exercises. Perhaps next week give the new routine a go and see how you feel, whether it’s an improvement or not. Obviously just be careful with anything new not to overdo it. But well done Steve, great work here.

SATURDAY

Not abad day juat dossing around maybe could have been abit more productive but nevermind.

Nothing wrong with days like these. Good to get that rest in. Just landed a great gig coaching school kids on the trails, buzzing. A national charity trying to encourage kids to get into trail running. They are called TrailFam. Worth checking out on instagram. They’ve just done a deal with Hoka as well so all pretty big news.

SUNDAY

38pts | X Country (Race)

38 POINTS

10 Mins @ Easy Pace (RPE: 3)

XC Event @ Varied Pace (RPE: 8)

10 Mins @ Easy Pace (RPE: 3)

XC is hard, but that also means it can be great for improving your fitness if you work at the right intensity.

Well it was ok, im definitely not race fit or strong unfortunately, the niggle held out ok but the left quad gave up at mile 3 hopefully its not to bad come the morning, I did abandon my cool down cuz of it thou. Happy to get 2nd place but everything is tight now after being in my spikes for the first time in ages. I will skip tomorrow 50min run as I have the road relays next Saturday if im able to do them. I think i have talked Paul Lambert into the Sunday long run around bewl so that should be good. (Monday morning update, quad feels ok at the moment, niggle ok left calf tight as)

I love how you underplay things given how good a result that was. 1st place was excellent and Ant Anderson is on top of his game right now, so to be ahead of his is a fine effort. I’ve tweaked things around for this week to have the Road Relays in there, but any issues just shout. Excellent running yesterday Steve.