Tuesday with the Team if you can make it. I must say you coming back Tuesday was greeted with such a positive response from the others. You really do lift everyone else. When I chatted to Glenn in his feedback I mentioned about our work together and I was so proud telling him about all your achievements, I got a bit emotional. I’m not thinking about it, right back to that first time we met in the park. So thank you for being so bloody awesome. Any problems this week let me know.

110 Points Target

110 Points Achieved

Great week of running . Lots of variety, social and alone, light and dark, trail and road. X

Nailed it. 110pts on the nose. Great to have that variety in the running. Mixing it up by having that social hard session on a Tuesday should make a big difference. Really well done Anna.

MONDAY

10pts | Anna’s S&C

10 POINTS

Split Squat	2 x 10
Plank	2 x 50 Secs
Russian Twist	2 x 20 (6kg)
Hundreds	2 x 20
Squats	2 x 10 (10kg)
Wall Sits	2 x 55 Secs
Tib Raises	2 x 12
Single Leg Glute Bridge	2 x 12
Calf Raises	2 x 12
Foot Rolling
Calf Massage
Toe Drags (shin stretch)

This can definitely be tweaked as the plan goes on. We are neglecting the upper body which is something we might want to work on at some stage too.

15 Points

Got it done!

That’s what it is all about. It ain’t fun, but it’s very important. Well done Anna

TUESDAY

26pts | 8 x 2 Mins Hill Reps

26 POINTS

Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.

Ha I didn’t realise I bunked off the cool down! I stopped to take to Sam, Steve and you and everyone disappeared… it was only as I was driving off and saw them all return I realised what I was meant to be doing!!! Anyway, great session, it’s really good for me to push harder as I never work that hard on solo runs.

😂 No worries. I didn’t want to say anything on the off chance you were feeling a bit niggly. But an extra 10 mins somewhere in the week will make up for that. Regardless where we are the team are pretty good now and getting their 10 mins cool down in. That’s the benefit of working with a group and doing these once a week in that you will push yourself that bit harder. Even though the short reps don’t necessarily relate to running huge distances they are still really beneficial and every plan, whatever distance should have these sort of sessions in. Well done Anna.

WEDNESDAY

thursday

18 Points

Oh I didn’t realise I hadn’t left feedback for this! I actually did an hour as I just assumed it was meant to be an hour and didn’t check! Oh well, makes up for skipping last week’s cooldown!

That’s fine, yeah I do vary them sometimes now as the plans are created with real precision. Almost to the minute to ensure the training is consistent. But as you say, the extra 10 makes up perfectly for the missing cool down. Well done Anna.

FRIDAY

SATURDAY

18 Points

Lovely trail run, very peaceful. Was a bit tired after going out Fri night, but actually felt energised by the run.

It’s amazing what a run can do for energy levels, especially on the trails. Excellent work Anna.

SUNDAY

36 Points

Fabulous run. Spent ages trying to work out how to fit it in, both partner and daughter separately telling me they need more time with me… ended up doing one hour before I dropped my daughter at her dad’s, and the second hour, 10 mins later, after dropping her off… Anyway, loved running around the town at night with music, really good fun. And I’m quite pleased with 18km… roads are a lot quicker than trails!

It can be tough sometimes. Our time can feel stretched. A good answer is to tell them how important the running is to you and your mental health and that it allows you to be the best version of yourself when you are spending time with them. Take out the running and whilst it might give you more time, there’s no point if that time is spent grumpy. So pleased to hear how much you enjoyed the run as well. Its good to get out on the roads from time to time as it does allow you to get a few extra miles in. Well done Anna.