I appreciate it’s unlikely there will be a yoga class on Xmas Eve but sometimes it’s just easier for me to put in the sessions and you let me know what the best option is. We introduce some short speed reps for the first time. Be very sensible with these. There’s no need to go crazy, we are just trying to get that heart rate up and work those fast twitch muscle fibres. Merry Christmas Debbie.

116 Points Achieved

Managed to fit everything in, phew. All went ok and my back is much better if a little fragile still.

A brilliant week and some bonus points too. 109% of training complete and 116 pts in the bank. Keep doing those back stretches. I first had sciatica when I was 20 and have stretched daily since. Hopefully it never comes back. Great work Debbie

MONDAY

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17pts | Debbie’s S&C

17 POINTS

Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.

30 Points
Did gym routine then added some exercises I could remember from the fitball class and 10 mins on the stair machine. Also did 40 mins of online resistance band and dumbell workouts. Felt like I’d worked hard today. Enjoyed it.
Awesome work Debbie. Just trying to work out how many bonus points to give you for such a good session. Great start to the week. The stair machine is a great one for us runners. Hard work but much lighter impact than pounding the pavements.

TUESDAY

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17pts | 12 x 200

17 POINTS

2km WU @ Easy Pace RPE: 3
12 x 200 Metres @ Target RPE: 9 (60 Secs)
2km CD @ Easy Pace RPE: 3

Love 200s. Train faster to race faster. Go smash it. Enjoy.

17 Points
Did 12x 1 min for ease of measuring as I couldn’t get my watch off of miles. Felt like controlled effort, I was out of breath. Think that’s the best my back will tolerate for now, it felt good to pick my legs up a bit more than usual.
Great stuff Debbie. 12 x 1 minute is fine to be honest. A very similar session in truth and makes sense if working in miles. As you say, just getting some extra pace in the legs is what we are looking for and sounds like you achieved that nicely.

WEDNESDAY

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6pts | 60 Mins Yoga

6 POINTS

Flexibility is definitely very important to runners and yoga can help in that area!

18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

24 Points
Really enjoyed the run, legs felt good, no yoga but I did lots of stretching.
So pleased you enjoyed the run today and I’ll give you those yoga points as you did lots of stretching. Well done Debbie. Merry Christmas

thursday

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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!”

FRIDAY

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SATURDAY

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17pts | Debbie’s S&C

17 POINTS

Let me know if there are any machines you would like to add. Keep it consistent and you’ll continue to get stronger.

15 Points
All done ok.
Great work Debbie.

SUNDAY

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27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

30 Points
Felt ok today, legs and back were getting stiff towards the end but I still had energy so I did extra 10 mins. Probably could have done more but needed to get home. I did that route two weeks ago and today took the same time, I guess I’ve found my comfy pace 🤣
Well done Debbie. There’s no real need to go quicker. Even if you get fitter. In fact, you should find that pace starts to feel easier which then makes running a bit more enjoyable. Great work with the extra 10 mins as well.