Week Commencing: 11 May 26

Choose Day👇

A recovery week, so we ease back a little and means we only need to head to the gym once. It might be wise to bring the 60 minute run forward to Wednesday if that is an option. Just gives you more time ahead of the race on Sunday. Any problems let me know but keep up the great work Sarah. Pts are slightly off because we won’t treat Sunday as a full on race, more of a tempo run again.

Coach Simon🍊

101 POINTS TARGET

97 Points

MONDAY

rest-day

Rest Day

0 POINTS

Sarah’s gym all done. Not gonna lie, it was more difficult following on from yesterday’s race but not too bad. Couple of things – crab walks, new – I cd not put my hands down flat (pointing forward or back) so had to walk on knuckles and thumb. Not too bad – but I’m not sure what the ’10’ relates to . It took 35 ‘steps’ to walk along all my corridor and I did 2 sets of those but then it was too painful. I’ll keep trying though – I used to hate ‘Dead Bugs’ but now it’s my favourite exercise! Side planks – I did not notice these were 2 sets of 20 secs and have been doing 3 sets ever since this plan started, but that seems OK. I am getting stronger and cd prob manage 45 secs of high plank but I’ve been very grateful for the reductions you’ve given me since the last plan. I will now rest as much as possible before the rigours of train journeys and child-minding tomorrow!
Yeah the back to back is something we can try to avoid where possible but hopefully when we do need to do this it will be ok. Crab Walks, sorry my fault, I noticed the video wasn’t working properly. I think you have done a different exercise. If you click on the link now it should take you to the right video (https://youtu.be/xetceUsjuq8?si=Bi3TYQl-UHa64aZo). I think if child minding, be selfish and try to avoid any movements which will cause pain. It would be frustrating to do all this hard work only to hurt yourself in that way. But well done Sarah. If you ever want to increase the time or reps, just comment in the feedback and I can do that easily.

Coach Simon 🍊
10 Points

TUESDAY

rest-day

Rest Day

0 POINTS

Not v restful! Medical stuff including a minor op in the afternoon and that old familiar train journey to Balham. V tired by evening but lovely to see fam and I had an early night and good sleep.
Glad you were able to get that sorted quickly and get a good nights rest.

Coach Simon 🍊

WEDNESDAY

rest-day

Rest Day

0 POINTS

Was to be a rest day but I felt good in the morning and so I did modified Sarah’s gym. No weights so forward rows and RDLs not done and squats were done without weight but with 5 extra reps each set. Calf raises done but no weights. Crab walks were much more fun than the ones I’d found! I tried incline push ups but only did one set as they affected the wound area. All other exs were fine and I did all my usual stretches as well as clamshells with resistance band as they feel like they make my glutes stronger. The wound care info said no STRENUOUS exercise so l feel what I did was within the remit. I’m contemplating doing stair stepping tomorrow and easy run Friday (which was approved by the medical team.)
Ah that’s good to be able to get some exercise done. Sounds like you did most of your routine. So good points banked there. I’ll try not to delete you from my spreadsheet this week (I always seem to miss at least one person from the 100% club for one reason or another).

Coach Simon 🍊
7 Points

THURSDAY

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Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

This had to swap to a rest day because of my revised commitments this week. I thought I MIGHT be able to do my stair stepping today but was exhausted when I arrived home. Spent afternoon on sofa, dropping off to sleep. I should be fine for my 1 hour run tomorrow and cd maybe try and do stair stepping on Saturday if coach thinks that’s a good idea….?
Sensible to rest, been a busy few days for you. Let’s see how Fridays run goes before deciding on the stairs. We want you to be fresh for the challenge on Sunday, which we both know is a tough one.

Coach Simon 🍊

FRIDAY

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pett-xc

60 Mins Run

18 POINTS

This spinal thing is so unpredictable! Yesterday morning I walked the 3 or so km to Balham station, without having done any stretches, carrying a back pack, a front pack and a bag slung over my shoulder with NO PAIN whatsoever in my legs. Today I did my stretches like a good girl and had nothing to carry but had painful legs for the 3-4 kms of my very slow 1 hour run. I had to have sitting/leaning forward stops 3 times then at last it wore off. Pain was aching in hips, pinching below buttocks and numbness in lower legs/feet. 3 or 4/10. Just shows I really need my warm ups before races. Anyway, take the positives – beautiful sunny morning with a fresh breeze, sea calm and sparkling, many cheerful passers-by exchanging smiles; brilliant green leafy joy of May offered by trees, grass and bushes as I walked up the path to home. And I AM still able to get out there and enjoy it.
Sorry the back was a bit more uncomfortable today but I love the description of your run and surroundings plus the gratitude you have for still being able to run. One of my golfing team mates sadly passed away in his mid 30s and I never forget the day after, stepping outside my front door and just being so aware of life and every single little movement. I try to remind myself of that from time to time, how lucky I am that every day I get to experience that where as my team mate doesn’t 😢 I would say rest tomorrow ahead of Sunday.

Coach Simon 🍊
18 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

Sorry to read about your golfing pal, Simon. so young. But you’re right – we must be grateful for our lives and ‘carpe’ all those ‘diems’! It’s been hectic today – my buyer wants to race ahead now and I still need to find somewhere to live! So a lot of energy will be going into finding somewhere, sorting so much STUFF – admin as well as packing up! My plan for next week looks fine and it will be nice to get away from everything at home for a couple of days. After busy morning, I have been resting and am planning an early night. LATER – had early night but woke 2 am and cdnt get back to sleep so decided I might as well catch up on my weighted exs I’d missed because of minor op, which has now healed very well. So I did stretches, RDLs, forward rows and goblet squats.
If you need any extra time away from the training because of the house move just let me know as I appreciate that’s a big thing to be doing. Sorry to hear you didn’t sleep great, but well done on the missing exercises.

Coach Simon 🍊

SUNDAY

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simon-half-marathon

10 Mile Race

58 POINTS

I’m pleased with my efforts today. I decided early on that painkillers were needed so got them down me before warming up. I started walking then jogged and included drills and strides. All ok. I had a couple of measurable aims today – go under 2hours – check! Get a better time than the last 10 miler at Haywards Heath – check! But more importantly I wanted to enjoy it and not have that awful loss of energy that happened after 5miles at Haywards Heath. I DID enjoy it – it’s a beautiful route. I rationed my energy and was feeling fine for the final downhill stretch when I put in more effort and after crossing the line I still had plenty in the tank. I know I can improve a lot more now I’ve started regaining fitness. First in age group 1/1 as usual! Oh no just remembered I forgot to do cool down – but maybe not needed as it was a slow run?
Pts a bit muddle here but going for the max given how well you executed the race. I don’t think anyone out there looked as comfortable or as strong as you did, which is probably the best compliment I can play. I think right now it’s a really smart way to approach these races as the fitness improves again and the confidence that you can do these event’s without too much pain, then we can push the pace a little. But enjoyment right now should be the priority. Congrats on your age cat win as well!!

Coach Simon 🍊
58 Points