I don’t like the idea of chasing missed runs and a big run Monday could tire you out for the rest of the week. We’re still on track to hit the targets for the plan. One thing we could tweak is add Monday track given you didn’t run at the weekend? The two sessions are similar. Then just a bit of marathon pace on Friday to see how that feels. Any problems let me know. It’s a big week, but this is the level the 3:00-3:15 marathon runners on the team are training at.

148 Points Target

A bit of a tough week even though I missed efforts, busy at work and other “fun” stuff. The 2 S&Cs were fine this week, I don’t enjoy them still but getting them done is less crap then it used to be.
I think the weather certainly added to this week feeling like hard work. Shitty drizzle and wind.
I feel so stupid for getting my target long run time wrong! Oops.

Still lots of good stuff in there and you knew it was always going to be a tough week. Sometimes it’s about making the “bad” weeks as productive as possible. Then when you do have more availability it will feel easier. So still a decent week in that sense even if we didn’t quite hit the targets set. Every Mondays is also a new opportunity. Well done Sam, especially that long run in shitty conditions.

MONDAY

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15 Points
This was fine, got through it all with no issues. Starting to feel a bit easier throughout. I use a 12Kg mass for the bent knee calf raises BTW. Could probably use the 16Kg if you think it’s a good idea…
Great work Sam. Glad these are feeling a bit easier. I don’t feel like we need to be pushing much harder on these. Some small tweaks every now and again perhaps, but you want it to feel manageable and it’s case of maintaining that strength you’ve built up.

TUESDAY

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26pts | 5 x 1km

26 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

WEDNESDAY

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22 Points
Chesty today, so this didn’t feel great but I kept it nice and slow and did an extra 3.5 mins (to get closer to home). Strides were OK, didn’t enjoy them at all but got them done.
Excellent job Sam. One of those tick box kind of sessions. But they all add up and are important in the grand scheme of things.

thursday

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15 Points
This was fine, flew through most of it pretty easily – no niggles or struggles.
One day you’re S&C feedback will go from “fine” to “good” and maybe even “great” 😁 I like the fact it feels relatively comfortable now though and not too taxing. Well done Sam.

FRIDAY

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21pts | 30 Mins Tempo (M)

21 POINTS

Should feel relatively comfortable this, but always good to get some extra miles in at goal pace.

17 Points
Did 7k @ 4:28 min/kms (my marathon pace on the dashboard is for a 3:16 but I’m aiming for a 3:10, so ~4:30 min/kms). It was awful out, very blowy and drizzly. Kept it as flat as possible avoiding the seafront, so an out-and-back along the A21. Pace wasn’t consistent due to junctions etc. but averaged a little under my target – felt like hard work though!
Great work Sam. It can be a little scary at first when 30 mins at marathon pace feels like a push. But race day is so different, so never worry about that. Getting these little blocks of MP in can make such a difference. I’ll make sure I get that target pace changed later today.

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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45pts | 150 Mins Run

45 POINTS

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

45 Points
This one was not fun. Late night (played a gig in town) and didn’t sleep well, beer makes me wake up too early! Had a slightly dodgy tum the day before so stomach cramps for a lot of this run, not painful enough to slow me down, but enough to make me hate every second. Weather was horrible, non-stop drizzle and huge puddles. Didn’t plan a route so ran to Battle, stupid van puddled me, got a face full of muddy road water and totally drenched through. Gloves, jacket and shoes informed me that they had decided to not be waterproof. Pricks. Also had a tiny taste of the worst gel in my life, made the mistake of trying a SIS “apple” flavour thing I picked up at some race. It was so awful I had to throw it away instantly. Meant to come back through Catsfield but the main road was flooded and I didn’t want to run in the middle of it, there was a lot of traffic. I don’t like out-and-backs as they are dull. I kept the pace pretty slow and steady so didn’t really feel like I was working hard until the end. At 19k my right quad started to throb a bit, not pain, just tightness and a little sore. It was fine. Picked up the speed coming home as had had enough, made sure I got in my 2:20 as I was convinced that was the aim… only to find out it was 150mins which is 2:30 isn’t it Sam, you fecking idiot! Awful. But, got miles in. First long run is ages and I hated it, not good. It’ll get better I’m sure.
I know I probably shouldn’t be laughing at your feedback, but it is funny. Because I can relate. And it’s easy to question “why am I’m doing this to myself”. But then you think back to all those great moments. The PBs, the Serpent Trail 75k, and ultimately those moments are a result of runs like this. So it is worth it. If I would you I’d make a note of this feedback somewhere (it will be stored on the site now) as reading back will hopefully make you chuckle. Excellent work Sam, would have been so much easier to bail on this one which would have had a negative impact on your Seville goals