Totalled changed this based on the feedback you have given me and wanted you to have a much easier week. Unlikely we are going to make anymore gains between now and the start line so time to ease back and hopefully have you fresh for Seville.
I managed to fuck up my back (behind my shoulder blade) somehow on my 2nd rest day. By doing NOTHING! haha. typical. Seems mostly better now but it had me worried, was keeping me awake at night.
A pretty easy week, my head tells me that I should be “doing more” but my body is like “you’ve done enough”. It feels “ready to go” which is positive. Still some tightness in the legs but nothing awful, they are generally fine when I’m running, but getting up the stairs or out of a chair I feel like an old man 😉
I had a relaxing massage on Saturday after the long run which was lovely. Feeling pretty good. Not caught a cold yet, that will happen a few days before the race as usual.
🤦♂️ It’s a nerve wracking time isn’t it. Still can’t believe I got a norovirus the week before Chester. That led to a chain of poor decisions where I’ve been ruined since. But I agree “You’re ready” and you definitely want to do less right now. Hopefully that will leave you feeling better than ever. If it makes you feel better, I ache all the time, accept when I’m running it seems. Roll on Sunday. You got this Sam
| Plank With Leg Raise | 2 x 70s |
| Single Leg Deadlift | 2 x 12 (8) |
| Press Up | 2 x 20 |
| Goblet Squat | 2 x 22 (16) |
| Russian Twist | 2 x 10 (10) |
| Split Squat | 2 x 15 (12) |
| Single Leg Calf Raises | 2 x 12 |
| Pull Ups | 2 x 12 |
| Tib Raises | 2 x 15 (12) |
| Crab Walks | 2 x 22 |
| Bicycle Crunch | 2 x 25 |
| Bent Knee Calf Raises | 2 x 15 (12) |
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.
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
90 Mins @ Easy Pace (RPE: 3)
Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”