A lighter week. I’ve started putting stretches into plans if that is of interest? I know you mentioned Yoga? Again either of those would mean we can potentially reduce the volume of running a fraction and still hit your targets. It’s an approach I’m trying as I realise how bad my flexibility is and to run my best in the future I need to improve that.

106 Points Achieved

MONDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

TUESDAY

Loading...

15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15pts | Conal S&C

15 POINTS
Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15
30 Points
Great trail run in the afternoon with Paul Lambert. Good S&C
So pleased you two were able to team up. I love Paul. What a great bloke to be friends with and run with.

WEDNESDAY

Loading...

18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
Very enjoyable easy run from Horntye. Still got an uncomfortable indignation type feeling in my chest but definitely over recent tiredness.
I had to look up indignation. New word day. Thank you. Hopefully that does go, but keep an eye on it. Horntye is great. Well done Conal

thursday

Loading...

15pts | Conal S&C

15 POINTS
Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15
15 Points
Good lunchtime session
Awesome work Conal

FRIDAY

Loading...

Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

Loading...

26pts | parkrun

26 POINTS

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

Best run I’ve done in ages. I ran with Matt Button intending to run between 22’ and 23’. We ran really easy and crossed the line in exactly 22’. We were talking most of the way. Matt is obviously in great shape for his marathon in three weeks time. Three years ago I would have felt like throwing up if I ran this pace and now, thanks to recent training, it feels relaxed and comfortable.
Matt has done great with his marathon training. Lovely that you were able to run together and enjoy this one. Well done Conal.

SUNDAY

Loading...

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

40 Points
Great ten miles along the coast with Stu and Kev. Sub eight minute miles/ marathon pace, which is a bit quicker than I want to run on a Sunday long run, but good to do every third week.
Sounds like a great run, two lovely blokes to spend time with. It worked out perfectly to be honest. As the extra effort here made up for the easier parkrun. So all good.