January 5th - 11th

Recovery week. Bonus!! We’ll be doing the same session Tuesday evening as well as Monday at track. It’s a tough one. But hopefully the lighter week will help with a return to work. Any problems just shout. Let’s hit those points targets again. Keep up the great work Kelly.

120 Points Achieved

A couple of flare ups otherwise a solid week. Starting to feel the S&C is kicking in and I’m slowly getting my strength back which is awesome and definitely helping with picking up the speed again.
Feeling more positive about how the training is going

10 on the spin!! Amazing. First one so far to achieve that although think a few more have this week. But that’s excellent and why you are starting to feel good about things. Consistency is key. Keep it up Kelly. The second half of this year in particular could be epic for you.

MONDAY

25 Points

TR 70%

Very hard session tonight, really pushed us! Didn’t help that it was so cold in the gym as well. Combination of runny nose and sweat was not good 😅

Can snot freeze over? I’m bored of this cold weather already. But sounds like they pushed you hard which is good. We want to work in these tough sessions as that is where the magic happens. Great start to the week Kelly.

TUESDAY

28 Points

TR 65%

That was a tough session, I didn’t realise at first the GPS was glitching so when I looked at my watch I ended up speeding up as it said I was doing 10.30 minute mileing! Realised that couldn’t be right and actually then just looked at my watch for time. Based it on effort level like you said and just trying to keep Anna in my sights. Im sure I was speedier because the effort level compared to say doing the park run the previous week felt much higher. I was really struggling the last two. My glute was really flaring up so I expect I got a bit slower. But it’s knowing whether to push through or stop. That’s the bit I’m rubbish at because often I’ll just push through and then things get worse. It doesn’t feel too bad this morning, a little niggly but I think I need to be a bit more cautious in the future

You did great. There were times you were not far off Michelle and Anna for pace who are both running around 25 mins for 5k at the moment. But yes, it’s a difficult balance with the glute. I always say judge the pain. If it gets to 4/10 or above ease off. You need to live to fight another day rather than set yourself back a few weeks. But glad you felt good and we are getting a string of quicker runs in the plan now. When you look back at the last few days there’s been a lot of intensity crammed into 4 days, parkrun, Deka and intervals. The fact you’ve come through them is a really good sign. Hopefully now the fact the rest of the week will be slower paced will give you the chance to recover. But really well done Kelly.

WEDNESDAY

thursday

22 Points

TR 55%

Lack of babysitter this evening meant I had to swap my 40 minute and hour runs around. Drizzly morning out there and I just felt quite stiff otherwise all was ok. Just a bit tired at the moment

Well done Kelly. There will be times when the training can feel a drag, but keep going and hopefully you’ll get the rest you need to feel strong again. Going really well right now.

FRIDAY

12pts | 20 Mins Stair Climber

12 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

15pts | Kelly’s S&C

15 POINTS

Skipping	6 x 10s
Barbell Squat	2 x 12 (10kg)
Plank	3 x 60s
Reverse Lunge & Rotation	2 x 15
Barbell Overhead Press	2 x 10 (10kg)
Calf Raises	2 x 12 (10kg)
Flutter Kicks	2 x 35s
Romanian Deadlift	2 x 10 (10kg)
Split Squat	2 x 15
Barbell Bent Over Row	2 x 10 (10kg)
Wall Sits	2 x 45s

27 Points

TR 80%

So swapped the elliptical out for the stair master, just because I think I get more out of it. Did a slight mix up on my S&C today, covered all the same area’s but variation on the exercises just to mix it up a bit. Sweated a lot today!

Great work Kelly. I don’t mind if you do want to tweak the exercises. I do that sometimes. Seated row instead of lat pulldown for example. And good choice on the Stair Master which we are now calling the “Magic Stairs” 😂 More pts and less time for these than the elliptical.

SATURDAY

18 Points

TR 85%

Swapped the 40 minute with the 60 minutes so got the 60 minutes done today. I was achy from yesterday’s season ( it’s that bloody stairmaster!) but I definitely noticed I was holding myself a little different. I think being a bit more focused on the S&C sessions is definitely helping. Nice to get this done early, quiet out!

Good to hear you are seeing some positive changes. I’ve been done for the last few days, although think I have a bit of a bug, but the S&C and Stair Master are great for our training. As I say once you get stronger, then you can rediscover that pace, knowing the injury risk is lower. Well done Kelly.

MONDAY

25pts | Deka

TUESDAY

28pts | 8-6-6-4-4

WEDNESDAY

Rest Day

thursday

22pts | 60 Mins & Strides

FRIDAY

12pts | 20 Mins Stair Climber

15pts | Kelly’s S&C

SATURDAY

12pts | 40 Mins Run

SUNDAY

Rest Day