Two important runs this week. The hills is great prep for you and also the biggest run of this plan before the Centurion 50k. In an ideal world picking a route where you can cover some decent mileage might be a good idea. How about the SDW if time allows? That trail should be fairly dry right now. I’ll add a tempo run in next week when the long run isn’t so demanding. Keep up the great work Anna.
Feeling a but gutted but hopefully be back to normal soon! I don’t know if I’ve ever said, but I’ve been on antidepressants for 14 years for health anxiety… which is mainly irrelevant to running (infact running is very helpful!) … The reason I mention it is that health anxiety is actually a form of OCD, and I have a very obsessive brain! Never sure when I’m making sensible decisions or when I’m fixating on things I could ignore… I genuinely can’t usually tell. And I always think catastrophically! Anyway, probably a good idea to rest the weird rib for a few days anyway, but will be back on it ASAP!
Injuries happen and it’s important we rest up when they come are way. No plan goes perfectly. Even Sam and Conal who ran superb marathon PBs at the weekend were at 95%. You’re currently at 92% so I’m not concerned at all. I wasn’t aware of that but thanks for sharing. I’m a terrible overthinker and catastrophize about everything, I’ve been convinced many times when leading a run for example that one of my runners has died or fallen off a bridge, when they’re not where I thought they would be. Knowing you as I do now, you’re great and when you started coming back to efforts everyone was so pleased to see you. You really have a positive effect on those around you, inspiring us with your running. And no doubt that carries over to your job too, where I’m sure you are doing amazing things. So keep being you, because you are bloody awesome 🖤🧡
| Split Squat | 2 x 10 |
| Plank | 2 x 50 Secs |
| Russian Twist | 2 x 20 (6kg) |
| Hundreds | 2 x 20 |
| Squats | 2 x 10 (10kg) |
| Wall Sits | 2 x 55 Secs |
| Tib Raises | 2 x 12 |
| Single Leg Glute Bridge | 2 x 12 |
| Calf Raises | 2 x 12 |
| Foot Rolling | |
| Calf Massage | |
| Toe Drags (shin stretch) |
This can definitely be tweaked as the plan goes on. We are neglecting the upper body which is something we might want to work on at some stage too.
This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.
So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.
Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.
A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
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.
“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”
The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.
240 Mins @ Easy Pace (RPE: 3-8)
All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.