Week Commencing: 13 APR 26

Choose Day👇

A good session Tuesday as we can see how close to the 20:00 mark you are again. Then pacers day at parkrun to have a little crack, even if you just keep the pacer in your sites. As for the other runs I think it’s important we keep them easy pace otherwise we are not getting the benefits from them. Any issues just ask, but two good sessions at 5k pace this week.

Coach Simon🍊

142 POINTS TARGET

106 Points

MONDAY

gym-workout

Conal's S&C

15 POINTS

Done but light and careful. More attention to wall sits and forearm plank which I have been rushing through. I think this will be good for sciatica and blood pressure.
Good work Conal, sorry to hear the back has been an issue again, but hopefully it will pass. Keep stretching daily as that will make a big difference

Coach Simon 🍊
15 Points

TUESDAY

alice

5 x 4 Mins

22 POINTS

Managing back pain so the first rep was slow as I was avoiding sharp twinges. I tried to quicken cadence and concentrate on smooth form, and sped up to my actual target pace. The last two reps I was under target pace. The fitness is there and the pace is close. I just have to manage this sciatica. By the way Valencia marathon put me in the 5hr 30’ plus wave because they had a problem with the London marathon link I’d sent. I sent it again and they then put me in the 3 hr 45’ wave. Fortunately I was able to use my recent Paddock Wood HM time and finally they have moved me to the 3hr 12’ – 3hr 30’ band. All good.
Well done Conal, glad the back held up ok and was impressed with the pace in those last few reps. I had the experience of running in the last wave on Sunday. Wasn’t too bad at first as I was going at my easy pace but as the run went on it got worse as more and more of them started to walk. So it’s definitely good to get yourself in the right wave, otherwise you’d have no chance of getting the time you wanted.

Coach Simon 🍊
22 Points

WEDNESDAY

sunrise

60 Mins Easy (Hills)

24 POINTS

Lovely run. Great company
Yeah that was a nice run. Decent group there and lovely to run with you.

Coach Simon 🍊
24 Points

THURSDAY

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gym-workout

Conal's S&C

15 POINTS

Done
Great work Conal

Coach Simon 🍊
15 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

SATURDAY

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oaul-1

parkrun & Strides

30 POINTS

I shouldn’t be too hard on myself. The first 2K was fine and didn’t feel at all quick but I kind of expected I’d get tired. I knew I’d have to push hard and hurt to keep up and today wasn’t the day. My back is much better but still anticipate a flash of pain if I cough or sneeze. I’m stretching a lot and managing it well. I felt old and lacking stamina which is surprising given the distance work I’ve done this year. On the other hand this was my quickest parkrun since my best time in October and I remember how much I struggled this time last year. I’ve got a better base now and will push on and do better through the spring.
I was impressed with this time. You have to remember you’ve spent most of the past 4-5 months focusing on the marathon. That 5k sharpness won’t be there as a result but to be this close to 20 off the back of a few speed sessions and in a week the back has been giving you problems, is huge #respect. Well done Conal

Coach Simon 🍊
30 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS