Week Commencing: 18 May 26

Choose Day👇

A lighter week to allow for your travels (I’ve got you being away this weekend?) and just 78pts up for grabs. That should leave you fresh for the 5 miler next week. Also some extra recovery after the 10 miler too. Any problems let me know but keep up the great work Sarah.

Coach Simon🍊

78 POINTS TARGET

56 Points

MONDAY

rest-day

Rest Day

0 POINTS

Not much rest as now starting to pack up. Still not found my next home but I’ll be moving from an 8 room house to something more like 4-5 so lots of decluttering still to do. I ringfenced the afternoon for rest but ended the day feeling shattered and very achey. Thanks for nice comments after the race Simon! Oh and the photo!
You’re welcome, well deserved. It was my favourite photo as I love the nod to the team with the sweatbands. I think just be very wary over the next few weeks, or however long it takes to move. I don’t want you feeling obliged to get every session in, especially if that adds stress. I think we just need to be careful and take extra rest if required. Once things settle down again it will become easier, but important to appreciate the effect something like this can have on energy levels. I hope it all goes well.

Coach Simon 🍊

TUESDAY

All exs and stretches done. I felt better after the session than I did before, so I guess the exs eased out my stiffness a bit. Right- off to pack another few boxes!
Awesome work Sarah. You know if you needed help, I’m sure if you put out a request on the HR group or even my group some might help. I will check with Jax, but we might even have a bit of spare time Thursday. I hope that doesn’t come across as patronising but just don’t want you overdoing things.

Coach Simon 🍊
10 Points

WEDNESDAY

rest-day

Rest Day

0 POINTS

Once again, thank you so much for offering to help with my packing up, Simon! As for today’s plan – it ain’t gonna happen :o( Yesterday afternoon, kidney stone pain started, hence I’ve been on the Cocodamol (which I hate to take but needs must) and resting as much as possible. Feeling shattered so not up to a run. When we’re away, Andy and I like to have an easy run each day before breakfast so I could transfer today’s 60 mins to Sunday morning if that’s ok.
You’re very welcome. And no worries on the run. Really hope the kidney stone pains goes away quickly. I’ve put 60 mins in for Sunday, do what you can this week, with so much going on don’t force yourself to get the sessions done if the body isn’t up to the challenge.

Coach Simon 🍊

THURSDAY

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

30 Mins Stairs

14 POINTS

Yay – KS pain evaporated so all OK again. I noted Sarah’s Gym was not quite the usual at home one today so I added in Crab Walks and Side Lunges but I also did the floor version of adductor/abductor exs. And I did 3 x 45s high planks cos I’d forgotten it was 40s but it was OK. Side planks 25s. I also added a couple of extra seated rows as 3 sets of 10 was too easy so 3 sets of 12 done. I’ll revisit feedback after I’ve done my Stair Stepping. Looking forward to that – it’s almost as enjoyable as Deadbugs! Thinking of which I cd prob do 15 reps of Deadbugs now…. Ooh sneaky – just noted coach has upped my Stair Stepping to 30mins! LATER: oh dear, I think I’ve got mixed up with my at home only gym and gym at home and Falaise! Anyway I did a good set of exs before heading to Falaise, where yet again I could not use the adductor/abductor machines – just as well I did the floor ones earlier. After an energetic morning I was feeling a bit achey as I walked up Cambridge Road but my time on the stair stepper was fine. I did 10 mins at level 8, 10 mins level 10, 5 at level 9 and 5 at level 8. I was a bit cautious as I’d not done 30 mins before. All ok.
I’m impressed. So please the KS pain went away. Just to be clear I have two different strength sessions for you. One in the gym, one at home. They differ slightly simply due to access to the machines etc. But I can always go with the home one as default and if you want to switch to the gym I can do that anytime. 30 mins the on the stairs is impressive though and working at a decent level. Great work Sarah.

Coach Simon 🍊
24 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Thanks for explanation of my strength sessions. Yes please if my ‘at home’ cd be the default that wd be easier. Then I’d really only have to factor in stair stepper at the gym – and ab/adductor machines when someone is able to show me. As for REST DAY – Null points – should probably be -25 points as it was not in the least restful with 10 or so miles walked, 5 hours train travel, carrying heavy backpack, emotional funeral, etc. And, yes, it impacted on my Friday run….
Sorry to hear you had such a tough day. The -25pts made me laugh, but that’s an idea right, (-) for anyone on the team who does misbehave 😂 I’ll have to make sure it was your idea though 😂

Coach Simon 🍊

SATURDAY

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paul-lambert-1

parkrun

26 POINTS

Park run out of the question. My legs were so painful. We managed a stagger – walk a bit, sit a bit, jog a bit – but it was not pleasant. I did an hour of that and also walked a lot again but rested more than yesterday, aiming to help my legs recover. Found an adult gym and did 3 sets of 10 reps of a device which involved raising my body weight by pulling down bars! It was effortful by the end. Must count for something 😂
Sorry to hear this, but I think I said it before, right now with your house move you just need to give yourself some slack and take it day by day. Sounds like you definitely earned some pts, let’s go with 10 for the walking/jogging and bit of gym work.

Coach Simon 🍊
10 Points

SUNDAY

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pett-xc

60 Mins Run

18 POINTS

Legs still bad with pinching, nerve pain and numbness but I tried a bit of run and exercise – there was a lovely park close by our hotel with lots of adult gym equipment. I used three types of weight equipment using 3 sets of 20, 15 or 10 depending how effortful it felt and did my incline push ups. Little runs in between but obvs not a lot. Finished off with a nice sea swim. 40 miles walked over the weekend so pretty active anyway.
Again sorry to hear about the leg but glad you were able to get a lot done. Every training point makes a difference. That’s a good way of looking at it, especially times when you might not quite be hitting the targets.

Coach Simon 🍊
12 Points