• November 10th-16th

A good start to the plan. Hopefully this feels manageable. Any problems let me know.

85 Points Target

MONDAY

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Debbie’s Gym Workout

15 POINTS
Exercise Bike 5 Mins
Rowing 10 Mins
Leg Press 3 x 10
Calf Raises – Leg Press 3 x 10
Hamstring Curl 3 x 10
Ab Crunch 3 x 10
Chest Press 3 x 10
Lat Pull down 3 x 10
Seated Row 3 x 10
Shoulder Press Machine 3 x 10
Seated Hip Abductor 3 x 10
Seated Hip Adductor 3 x 10
Cable Torso Rotation 3 x 10
Wall Sits 2 x 30s
Kettlebell Swings 2 x 15 (6kg)
Farmers Walk 2 x 60s (10kg)

Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.

10 Points
Did a fitball class and some arm gym work. It was tough but dun
Great work Debbie. I can imagine an hour of the fitball is quite tough. I guess you got some rest when your ball bounced across the room. That made me laugh. Don’t worry though I walked into the gym the other day and went the wrong way, tried to squeeze through a gap of one the treadmills (that someone I knew was using) and managed to kick it almost falling over in front of everyone 🤦‍♂️

TUESDAY

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30 Mins 🏃‍♀️

9 POINTS

30 Mins @ Easy Pace RPE: 3

Nice and easy. Smile, relax and enjoy. Love life!

9 Points
Was a nice easy run with a cheeky sprint over the bridge which I do if I’m feeling good.
Love that. The fact the bridge speed is determined by the mindset. You can pretty much tell me in future who the run went by the your pace over the said bridge.

WEDNESDAY

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60 Mins Yoga

6 POINTS

Flexibility is definitely very important to runners and yoga can help in that area!

6 Points
Good running focussed yoga
What is better than normal Yoga? Running based yoga! Perfect. Well done Debbie.

thursday

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60 Mins

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

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
Hard work at times. Think I might have got a bit too quick in the middle, felt better once I slowed a bit. Hard to get my right pace on a familiar slow hour.
I think at the moment, hiding the watch and just running to feel is key. All about hitting that time on feet. I’ve reworded most of these runs from 60 mins easy to 60 mins as no run is truly easy. But well done Debbie, if you keep being consistent then in a few months these runs should feel a lot easier (never truly easy though 😉).

FRIDAY

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Debbie’s Gym Workout

15 POINTS
Exercise Bike 5 Mins
Rowing 10 Mins
Leg Press 3 x 10
Calf Raises – Leg Press 3 x 10
Hamstring Curl 3 x 10
Ab Crunch 3 x 10
Chest Press 3 x 10
Lat Pull down 3 x 10
Seated Row 3 x 10
Shoulder Press Machine 3 x 10
Seated Hip Abductor 3 x 10
Seated Hip Adductor 3 x 10
Cable Torso Rotation 3 x 10
Wall Sits 2 x 30s
Kettlebell Swings 2 x 15 (6kg)
Farmers Walk 2 x 60s (10kg)

Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.

10 Points
Did all the machines which I think pretty much covered it. The ab crunch is broken. Leg weights are about 30 but arms are pathetic and can struggle on the minimum 10. Did some rowing, wall sits and kettle bell swings at the end just for the fun of it.
No weight is “pathetic”. So important to remember that. You can still lift with the same good technique as those doing heavier weights and good form is far more important than how much you lift. I’ve added those extras in. You can tweak this slightly if you wanted but now it’s a really good all round workout. So 15pts up for grabs going forward.

SATURDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

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

SUNDAY

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Winter 5K

30 POINTS

10 Mins WU @ Easy Pace RPE: 3
8 x 100 Metres Strides RPE: 9

5K @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Always a great race and seems to create a different atmosphere to parkrun despite being on the same route. Feels more like a race and I’m always amazed at the impressive times that are produced in these Hastings Runners races.

30 Points
Pleased with the effort I was able ro make. Kept reminding myself to keep at effort level 8 and I was able to do so, felt strong.
That’s fantastic and exactly the way to approach a run like this. There will be times, mainly hills, where the effort will reach that level in training and the HHM, so I think it’s good we do have that as part of the training. Excellent work Debbie. Great to have you back on the team.