A real drop in mileage as it’s a recovery week, but good to mix it up from time to time. And nice to chuck in a quick parkrun from time to time just to test the fitness. Any problems let me know but keep up the great work Rebecca. Some big changes to the S&C, so let me know how you get on, the idea was to make it tougher.

105 Points Achieved

MONDAY

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15pts | Rebecca S&C

15 POINTS

*Need to do the reps on both legs (double the amount)
**2 sets of dumbbells, one in each hand.

You can superset two exercises together. I’ve tried to set it up like that. So you would do 15 reps of deadlifts, straight into 10 reps of Tricep Dips, and then repeat 3 times. Helps save on recoveries and can make the session shorter. It’s not essential, but an option.

15 Points
Okay, done. Can we remove the lunge and rotation and replace it with something else. I can feel it aggravating my back (from an injury and operation a long time ago but still have to manage it) and left knee. Only ones that felt difficult were the side plank (as it’s a new exercise) and the single leg calf raises with 12kg… barely lifted up more then 1 cm! All the others felt easy, no burn, no fighting for the last 10 seconds…
You’re too strong 😂 I’ve made some more tweaks, mainly to the weights. See how they go. The best approach is if the last few reps still feel comfortable, for the next set go up a weight until it feels tough, then let me know and I can tweak the session. It’s easier for you to determine what weight is right for each exercise as I will simply just be estimating. I’ve taking out the forward lunge and rotation and put in a reverse lunge as they are also a little less demanding on the knee, see how they go. But any problems just say. A big session though which is very promising. Your strength levels must be really good right now.

TUESDAY

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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.

27 Points
First time I’ve run that the Tuesday 90 minute group but really enjoyed it. Great group, lots of looping back and nice route. Ran with Ellie for the first half to kept pace easy. If I had easy runs on a Tuesday I’d be happy to join that group again.
Glad this went well and nice to mix it up. I will definitely keep that in mind going forward as a good option. Well done Rebecca. Loved the photo.

WEDNESDAY

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15pts | Rebecca S&C

15 POINTS

*Need to do the reps on both legs (double the amount)
**2 sets of dumbbells, one in each hand.

You can superset two exercises together. I’ve tried to set it up like that. So you would do 15 reps of deadlifts, straight into 10 reps of Tricep Dips, and then repeat 3 times. Helps save on recoveries and can make the session shorter. It’s not essential, but an option.

15 Points
Done, no issues. I did adjust the weights. Let me do Sunday set and then I’ll let you know what feels tough but achievable.
Well done Rebecca. And thank you. I think we can safely say the strength work is going well right now which will make a big difference late in the marathon

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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22 Points
Bit short on time today so had to run around Fairlight and the Firehills. Good for a few more hills but needless to say, no where flat enough to do strides so will do them before park run tomorrow. All good otherwise.
Nae bother, a hilly run (done for the same time) is always worth more pts. So that will compensate for the missed strides. Well done Rebecca, probably better suited to your goal race to get some hills in as well

SATURDAY

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26pts | parkrun

26 POINTS

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

26 Points
Enjoyed that although it was a tad windy. Worked hard and splits were 9:25, 9:19, 9:53 and 9:50 as coming back into the wind. Tried to find Allan as the 29 min pacer but couldn’t find him in the pack….interestingly the 35 minute pacer was keeping just ahead of me until the turnaround point… good to see lots of HR/ team orange out and pleased with the run given the conditions and that it’s something I’m not focusing on.
To smash out a sub 30 in tricky conditions and without that training focus is great to see. And a good finish to another strong week. 15 in a row you’ve hit your targets. So a third star coming your way 🌟 that’s fantastic work. Really well done Rebecca

SUNDAY

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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!”

Feeling good – thankful for the recovery week. Just continuing to trust the process… Only slight concern is the conditions underfoot on the day but I can’t control those so just getting on with it. Weather permitting, I’ll probably look to do a hilly 60 minute run around Fairlight again on Friday just as time will be short before RDA.
A trail marathon and a road marathon are two completely different events from my experience. Albeit the one trail marathon I did was probably the hardest one possible. Beachy Head. You just ignore time and pace, the route and conditions will dictate that, plus you might get some narrow trails where you’re forced to go at the pace of those in front. There were times in Beachy Head I had no option to walk because it was single track and everyone else was walking, even though it was a hill I should have been running. What will be will be, we just need to focus on getting you prepared as well as possible. Keep up the great work Rebecca.