• January 19th - 25th

Believe it or not this is a taper week. Tuesday’s session would be with the team but just make sure you’ve recovered from Sunday as it’s big one, you could always swap Tuesday and Thursday around if you wanted to. I’ve moved the S&C later in the week to give you that rest Monday. You could also move something to Saturday if you wanted to avoid 4 days on the spin. Next week will be even lighter.

102 Points Achieved

Extra day’s rest was needed after the brutal (but needed/useful) leg massage on Monday. Easy runs I kept easy and they were fine, the mara session wasn’t fun but was also fine in the end. S&C was OK too. Hip not playing up as much, probably as I’m doing less!
I’ll hopefully be doing less house stuff once the scaffolding is taken away this week, but I will still struggle to rest properly on rest days as there’s always so much to do.

I’m going to sneak around one night this week and pull down the scaffolding and hide your drumsticks so you are forced to rest more 😂 In all seriousness though it’s an interesting point you make and is why we need to find a good balance with the training to keep you on an even keel. Well done for hitting the targets this week Sam.

MONDAY

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Rest Day

0 POINTS

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

TR 100%
rest included a 90 minute leg massage, very deep and sore!
90 mins, ouch, sounds awful.

TUESDAY

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Rest Day

0 POINTS

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

WEDNESDAY

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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
TR 85%
Fairly easy paced 11.5k with the group. 144m of elevation, but took it nice and easy. No niggles, extra days rest did the trick. Annoyed it didn’t rain as I wore my jacket.
It never rains when you wear your jacket it seems. I remember when I first got my waterproof jacket. I spent weeks praying for rain so I could try it out, but it never came 😂

thursday

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15 Points
TR 85%
Got through most of this quite easily, pushups and pullups still the hardest exercises (to be expected) and I took it a bit easier doing the squats as was aware my hip was still a little tender. The rest was pretty easy (working but not struggling).
I thought the day you’d use the word “easy” in your S&C feedback would never come. Shows how you’ve improved your strength in the past year or so and hopefully you can feel that when mile 20 ticks by in a few weeks time. Well done Sam.

FRIDAY

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36pts | 60 Mins @ MP

36 POINTS

A chance to get some important marathon paced miles in. Should feel relatively comfortable, but also like you are running with good form. If conditions are tough or hills are involved, focus on RPE rather than pace.

36 Points
TR 75%
Wasn’t feeling this one at first, dark and windy and I was knackered from the week. The wind was off the sea from the East but running into it was hard work, managed to maintain marathon pace for ~13k, quicker for most, a couple just under when I looped round the old town. As the session went on I started feeling a bit better as felt strong, which was nice.
Interesting point you make here and something to really factor in for race day. Just because you felt crap early on, doesn’t mean that is how the whole race will feel. So come Seville when you have those dips, ride them out, you might feel a lot better at km 35 than you did at the halfway point.

SATURDAY

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Rest Day

0 POINTS

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

SUNDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

33 Points
TR 70%
I’m pretty certain this said “100 Mins” no “120 Mins” – did you change it?!? I planned a route specifically to get in 100 mins, a muddy hilly trail run with Laura up to Battle (train home). I was going pretty slow, Laura was up front and I didn’t have the energy to catch her at points! Felt fine at the end and picked up the pace a little. 16k, 300m climbing.
As said in the message, I think I changed in Wednesday to try and compensate for the missed session earlier in the week, but it’s really not a problem. I think I got a bit more insight into why you are probably tired all the time, seeing you working hard before heading off to band practice. That’s cool, and it’s good for me to see that and have a better understanding of why you perhaps need to train at a slightly lower level than the folks who run Sunday morning and put their feet up in front of the fire to watch back to back films. No worries about the missing mins, to be honest the elevation and conditions probably made up for that. So I’ll chuck in some bonus pts.