Week Commencing: 06 APR 26

Choose Day👇

So many options this week. The Spring 5K (guessing that’s a no-no?), the Maverick half. I changed the schedule about 3 times before reverting to the original. But loads of room for changing it up depending on how you feel and your race choices. Let me know what you think. The target is the most important thing and back at 130 it’s the same level where you were running at your best without any niggles.

Coach Simon🍊

130 POINTS TARGET

147 Points

MONDAY

gym-workout

Steve's S&C

12 POINTS

A decent 1hr 10min on the bike to start the day then strength in the afternoon it was pretty warm in the gym which is going to be great when I get an elliptical as it will be great to do some heat training for the 30k champs
Nice, decent start to the week and hopefully we can shake this niggle over the next week or so and build an even stronger aerobic base, if that is possible for someone in the Olympic Category for their age group.

Coach Simon 🍊
27 Points

TUESDAY

pett-xc

60 Mins Run

18 POINTS

Not a bad day really good blastbon the bike to work then run once I got home. I decided to make a mixed terrain route and it was surprisingly hard to keep the heart rate below 140 on the hills. The leg was pretty good all day but as soon as I started running it hurt which was annoying but didn’t get worse so it will have to do, that said i will try and have a chat with paige about it, I believe it is shin splints so need to be careful, I think if its not much better after this week I may decide to just x train next week to give it a chance to get better. Also possibly picking up an elliptical Wednesday so might be able to x train from home again very soon.
Nice. Few bonus pts for the bike. The hills are more likely to cause problems for the shin splints than the flat I would imagine, so something to consider, but yeah not against the idea of cross training instead. I’m sure I’ve mentioned it to you before but I’m amazed how my fitness has held up thanks to the cross training. Feel good. I know tonight I will be a few mins slower over 5k but pretty sure I can get that back with a few months of speed training, and that’s pretty much 7 months for me since I did a 5k.

Coach Simon 🍊
24 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Not a bad rest day after work that is, I picked up an elliptical machine so I can x train from home on the Strength days. Good to see you and everyone else race in the evening legs feels slightly better this morning (Thursday) so thats raised my spirits too I will still x train for the coming week i think thou.
Nice to see you, thanks for coming down to support. Glad the leg is feeling better but tend to agree, cross training for now is smart. I can’t believe how well I’ve maintained by fitness over the winter with so few miles. Even when I get back to full fitness I plan to use cross training as a key part of my plan going forward.

Coach Simon 🍊

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

Well that was a fun filled day of training. Good ride on the way to work then done 40min elliptical and 20min stairs after work I will probably just do elliptical and strength tomorrow, I could feel my leg on the stairs feels very similar to when i strained my soleus last summer so im wondering if its that and not shin splints which would probably be better if the truth is know.
You can bank some serious pts cross training. I think after my 5k time this week I have even more belief in my pts system. Whilst I’ve not been running much I’ve averaged 142pts per week over the last 4 months and that was evidence Wednesday as felt so good and could comfortable have gone 30 seconds quicker had I pushed. That said we want to always prioritise the running, I’m not arguing against that, but once the running becomes damaging, then we can top up a lot with the cross training. My mission now is to see how many pts I can earn weekly and what difference that makes with my fitness and times. Great work Steve.

Coach Simon 🍊
30 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

To be honest I couldn’t be arsed to do this after work friday, so I done it Saturday tried the new elliptical out its pretty good with some good workouts programmed into it. Everything all good but soleus is still not the best unfortunately, im not going to run sunday but will hit the gym or bike, might try 5min on the treadmill if I go to the gym but I can imagine I know the outcome already 🤔
Sounds like there is something there with the soleus, so perhaps something needs looking after going forward in terms of mileage. But we know you can perform at a high level off low mileage so I’m not overly concerned. No worries about switching days, sounds like you needed the rest.

Coach Simon 🍊
30 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Rested friday instead but all good.
👊

Coach Simon 🍊

SUNDAY

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su-sparkes

120 Mins

36 POINTS

Was going to hit the gym but I decided to get oustide instead, done 30mile on the bike keeping the chain tight. Then finished off with 27min on the elliptical once I got home just over the 2hr training done. Legs felt strong throughout which is great. Soleus still had the odd twinge but nothing to bad.
Class. Again evidence you can smash out the aerobic workouts we need whilst resting the soleus. I think long term cross training will be a crucial part of your training and should allow for you to keep making gains and stay injury free. I think this happened before when we reduced the running you actually ended up banking more pts. 147 for the week 🤯

Coach Simon 🍊
36 Points