I wouldn’t be totally against bringing the Sunday long run forward a day if you wanted. Stacey has 120 mins in the plan so could check if she is heading out on the trails, albeit they’re going to be a bit sticky at the moment with this rain so might be worth holding off and joining the long run gang. Any problems let me know. Keep building that aerobic base. I’ve just had another sign up to the Team doing the Brighton Trail Marathon. Emily who goes to track quite a bit.

115 Points Target
113 Points Achieved

Feeling good. Trusting the process. No much else to say at this stage.

It feels like an over used phrase these days but it’s still one of my favourites. “Trust the process”. These plans work. They have done time and time again, so long as you hit the targets. Some weeks you might feel a long way off from a marathon distance, but don’t worry, we’ve got time on our side and everything is done in a smart progressive way. Great week Rebecca.

MONDAY

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26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points
TR 95%
Enjoyed that session. It’s an interesting approach.. and the last 8 minute rep actually felt slow (at approximate same pace) compared to the 1 minute runs… so guess that the purpose of it – to get our pace to feel slow/not as hard as we’re going
Well done Rebecca. For me there are two main purposes of that type of session. One to be disciplined with the pace and keep it steady in the first rep. And then in that last 8 min rep to really dig deep when you’re tired from the 60s reps. It’s to replicate what the last 8 mins of a 5k feel like. If it felt slow it might be that there is that potential to run a slightly quicker pace. I wouldn’t ever let your targets dictate your pace, if you feel there is quicker in there, then don’t be afraid to push it more. Every session is different in truth, but you did great. I did see you were chatting to Emily, apologies I didn’t get the chance to do an introduction. Sarah Taylor, who was also at track last night is training for the main Brighton Marathon. She actually lives in Winchelsea I believe so again there might be a possibility to team you up. She’s around 29:30 for 5k. Great start to the week though.

TUESDAY

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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
TR 95%
Done no issues. Just had to drop by 2kg on the bicep curl. Also 3 mile Firehills dog walk
Excellent work Rebecca. No worries about keeping the weights down on the bicep curls. The most important thing is we get the exercises done and in time that strength will increase and you can go back up.

WEDNESDAY

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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!”

0 Points
TR 95%
Just the dog walk up to the firehills
Such a nice place to be able to walk the dog!!

thursday

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15pts | Rebecca’s S&C 2

15 POINTS
Exercise Bike 15 Mins
Skipping 4 x 15s
Glute Bridge Weighted 2 x 12 (10kg)
Split Squat 2 x 12 (8)
Russian Twist 2 x 15 (10)
Calf Raises 2 x 14 (12)
Bent Over Row 2 x 10 (12)
Squats 2 x 15 (12)
Dumbbell Swings 2 x 20 (12)
Wall Sits 2 x 60s (6)
Shoulder Press 2 x 8 (12)
Flutter Kicks 2 x 45s
15 Points
TR 95%
Done no issues. Dropped the shoulder press by 2kg, otherwise all as per plan. I much prefer this session to the other one!
Well done Rebecca. We could shuffle a few exercises around to balance out the love/hate relationship with S&C 😂 But I guess it’s good to have at least one to look forward too.

FRIDAY

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15pts | 50 Mins Run

15 POINTS

It’s important to keep the easy runs easy. Focus on good running form and low heart rate.

15 Points
TR 95%
Done – around fairlight. Wasn’t feeling 100% today so did have to walk a bit on two of the hills.
Well done Rebecca. The good thing about aiming for an ultra is walking hills is the norm, and whilst we don’t want to make it a habit on these runs, it’s still easier to accept it on days like this when a rest is needed.

SATURDAY

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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!”

SUNDAY

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45pts | 150 Mins Run

45 POINTS

150 Mins @ Easy Pace (RPE: 3)

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

42 Points
TR 95%
Went out with Stacey and Cassie. Thought it would be intimidating but had a great time and lots of great advice for marathons/ultras. Happier about my ability to do the trail marathon. Was muddier than expected so time was slow and only did 2 hr 20. Thanks for suggesting/connecting.
It’s good to have that opportunity to run with others like that who have experience of Ultras. Also getting that understanding that pace really doesn’t matter as conditions and hills will slow you down. But great work Rebecca, and nice to have those options going forward for your runs. I would say a road long run from time to time is still worth it, but good to mix it up.