20-26th April

A couple of really good sessions this week, only 1 S&C as it is a recovery week so a lower target. I really hope the back is getting better and that the stretching you are doing is helping. Any problems though, take the time to rest up.

131 Points Achieved

MONDAY

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

Done

Well done Conal!

TUESDAY

23pts| 20 x 30 Secs Hills

23 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.

23 Points

Good session. I was feeling weak so did this at 90% or less. Steady not hard. Good to have strong runners there. I think I recognise the sub 20’ 5K man from the first time I went under 20’ last summer. Will be really good if he stays. I could see the quicker runners running strongly. Dave Turner looked comfortable and Fleur looked really strong. Great to see her daughter come back too.

Well done Conal, it was a strong group tonight and it can make a big difference to have those to run with. Sensible to keep it a bit lighter after the recent issues with the back.

WEDNESDAY

24pts | 60 Mins Run Hills

24 POINTS

60 Mins @ Easy Pace (RPE: 2-5)

60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.

24 Points

Again I wanted to relax and run within myself and consolidate. Neil took us on a lovely run up the East Hill and lots of time to talk to Simon and Matthew. Successful run. Hills were tiring but felt strong running up Bohemia Road at the end. Will do Sunday’s run on Saturday, finishing with Parkrun because doing Icklesham 8K on Sunday which will be 30 minute 8K at a pleasant pace with nice views.

It was a bit too hilly for me Neil’s run. But would have loved to join you. sounds like it went well. I have switched Saturday and Sunday around. Try and keep Sunday easy though if doing a tough session Saturday.

thursday

FRIDAY

SATURDAY

50pts | 5-4-3-2-1km (M)

50 POINTS

2km WU @ Easy Pace (RPE:3)

5km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)

4km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)

3km @ Marathon Pace (RPE: 5)
1km @ Easy Pace (RPE: 3)

2km @ Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)

1km @ <Marathon Pace (RPE: 6)

A good session in the middle part of your marathon training plan to get familiar with your goal pace!

55 Points

This was successful. I was aiming to finish with parkrun but stayed a few minutes too long in Bexhill and missed the start. That was probably a good thing because I would have probably run the whole 5K at MP but instead I enjoyed having a couple of easier kms during the run. Was really nice to see and say hello to so many Hastings runners. Also it was impressive seeing how many people were incorporating Parkrun into a longer run. Kev and Stu, Matt and Jimmy, You and Kev Blowers and the others who joined you at Dordrecht way. Great morning. I’ll be away the first weekend in May and most of the following week so won’t run as much. For that reason I’ll bring my next long run forward to next Friday, May 1st.

Great work Conal, nice to mix it up with a session like this, hitting that MP really well, and even nudging under which is great. I’ve made a note of those dates and just see how your week away goes and run when you can, but no pressure from me.

SUNDAY

14 Points

Lovely run brilliantly organised with great humour by Will and Marie. Stunning views all the way round, especially on the finish line. I took it very easy but settled into a rhythm when it became flat in the second half so sped up to 7 minute mile pace and started catching people. I was only a few yards behind Colin Noakes at the end and he had been out of sight twenty minutes earlier. My stamina has definitely improved this year after a steady block of training with some strong efforts since November. If I can stay fit I will keep improving.

Glad you had such a fun day. I need to get myself into one of their races one day, just the timing always seems to be bad, this week being London Marathon. Always nice when you finish a run strongly though and can catch up other runners. Great work Conal