Decent week here with no horrible efforts and a quality marathon session. I did think about putting a couple of S&Cs on Xmas Day just to see your reaction, but thought better of it. I hope you and Laura have a great Christmas 🎄

151 Points Achieved

An ok week, preferred the extra rest days and a long run. Tummy not been great over Xmas so wasn’t looking forward to those runs but they were fine in the end.
Xmas parkrun was fun! Nice vibe and I wasn’t slow 😉
Not sure about S&C tomorrow, I’ll see how I’m feeling. Jen not too do too much before NYD, I reckon I’ll be out for close to 5 hours 😲

That was an epic week. When you think of the parkrun time and the marathon session a few days later. Bloody brilliant. You should be really pleased. I feel sometimes perhaps you take things quite casually in your stride, but I’m going to say it now, you smashed that, you’re awesome Sam!! Yeah see how you feel, I appreciate the NYD run is a bit of a spanner in the works, and if you are out for that long there will be some serious bonus points banked. 151pts though is a really good level to be training at.

MONDAY

15pts | Sam S&C

15 POINTS

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)

15 Points

No issues with this, pushups felt like hard work but everything else was fine.

You’re a machine!!! I strive to be as strong as you Paul and Steve one day!! Great job Sam.

TUESDAY

24pts | 60 Mins Easy to MP

24 POINTS

Rather than just head out and do 60 mins easy, this goes through the gears a little and will hopefully help you improve running economy as the speed picks up a little. It’s still a light session but makes the easy runs more interesting. Best done on the flat to hit consistent paces.

24 Points

This is not a light session, even on the flat it is pretty tough. With added hills I was working pretty hard, even the “easy” pace (5min/km is not that easy). Paces were pretty much on the mark, if anything, a bit quicker for the first 40mins. GAP shows me working hard up those hills. The marathon pace 20mins was a bit here and there as there were some downhills, town (and zombies to navigate) plus a climb at the end. I did have the wind behind me which helped and on the flats I was within 4:30. I’m not looking forward to 23k @ marathon pace on Sunday, Christ.

I think I mentioned this before, with this session it’s ok to keep that easy pace at the start a little slower, just so you can warm up a bit more. And that’s why this session is often hard because you don’t really get the chance to settle before you’re picking up the pace again. Hopefully Sunday you’ll get that opportunity to settle into the pace a bit more and find a rhythm. Well done here though Sam.

WEDNESDAY

thursday

30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

30 Points

Did the warm-up jog but only 6 strides as was short on time and needed to catch my breath before starting! Felt ok going into this despite the wind, had no targets. Stuck with a group of fast runners for most of the way out (Grace, Ash, Paul) then felt good at the turnaround with the nice push from behind. The fast guys all shot off like rockets, I could catch them but did manage to maintain a decent pace on the way back, sped up at the end. Sub-19 wasn’t bad for a windy day. Did a cooldown jog with Paul, not quite 10mins.

The fact your knocking out sub 19s in those conditions without too much problems shows how good the fitness levels are now. No worries on missing a few strides. Pretty sure the WU was longer than 10 mins right? So I’ll be kind, it’s Xmas after all, max points. Awesome running Sam. Hope you and Laura had a fantastic Christmas

FRIDAY

SATURDAY

18 Points

Nice gentle jog around the park then seafront. Fine but legs felt a bit sore.

Good job Sam. Hope the legs felt better before Sunday.

SUNDAY

64 Points

Train to Rye, then a warmup jog around the town and towards the nature reserve. First km of the marathon pace was a bit slow due to navigating gates and a railway. Managed marathon pace until the hills at Pett, not easy work at times but almost comfy. Wind behind which helped. Crawled up the fairlight hills at times, well off pace but was working hard so it still counts. Took a very brief breather whilst finishing a gel at the start of Barley Lane and said “right, let’s have it then” and shot off. Maintained a decent pace into the old town then along the front. Hit 25k close to the pier so my cooldown run almost got met home. Felt pretty tired out and legs tight and sore, but no big niggles.

Just be looking at your splits. Some gorgeous sections in there along the flat, right on pace and nice way to finish too. Given how you were slightly apprehensive coming into this one, that’s a bloody brilliant run. Awesome work Sam. Nice to make it a bit of an adventure too by doing the point to point. Biggest training week since the Serpent in July as well which shows we are peaking again at the right time.