• January 5th - 11th

A new session for Tuesday morning. Then back to back longer runs as we try and get used to running on tired legs. Sunday’s S&C might be a bit risky if the legs are really tired from back to back runs. See how you feel as the week goes on. Any problems just shout, but keep up the great work Rebecca.

119 Points Achieved

felt tired this week – probably due to the back to back runs. hope the knee feels better – will continue to stretch and ice

Sorry to hear the knee is an issue. From experience sometimes these niggles do just go on their own but it’s sensible to keep an eye on them. But another strong week hitting the targets and that’s the most important thing. It’s probably the toughest time of year coming out of Xmas and with the cold weather and dark evenings. It will soon change though. Well done Rebecca.

MONDAY

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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!”

TUESDAY

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29pts | 3 x 1km, 4 x 400s/200s

29 POINTS

Recoveries:
1km Reps – 2 Mins
400 Metre Reps – 90s
200 Metre Reps – 60s

New session. A good chance to work on a variety of paces and pick up the speed as the session goes on. Try and hit those targets on the dashboard if you can. Bear in mind this could take up to 50 mins so just get your timings right so you don’t run out of time if doing this on the track.

29 Points
TR 95%
Had a meeting at 11:45 in Rye so no chance of joining the other in Bexhill and getting to my meeting. So went to Rye Harbour. Some of the WU/CD was icy (in the shadow of the gabion wall) but the rest in the sun was okay. Splits were: 5k Target: 8:46: Actual 9:26 (was still a bit icy there), 8:43 8:42. 400m target 2 mins 05. Actual: 2:08. 2:05. 2:09 and 2:14 200m target 55 seconds: Actuals 1:09, 1:01, 1:03 and 1:03 Given the weather conditions and surface (had to run on the thawed outside of the track so was broken up) I’m pleased with this session!
Well done Rebecca. Big session that in terms of the effort and distances. So great job and I agree, in those conditions, compared to being on the track, the splits are always going to be higher. So I wouldn’t worry about that at all. RPE and ticking off the reps far more important. Hopefully the track will be back in action next week 🤞

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
TR 95%
Dog walk first then all done. Stacked into threes but avoided same muscles groups. Dropped to 6kg for the biceps curls. Felt okay.
It’s a really impressive session. So you know the strength is good if you can smash this out and still feel ok the next day. Well done Rebecca.

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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24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

24 Points
TR 100%
As RDA was cancelled due to the weather, I went out with Steve’s group, did a few minutes before and the rest afterwards. Glad of the company today… felt tough!
That’s nice to get some company and break up this run and these conditions can really make running a slog. Well done Rebecca.

SATURDAY

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36pts | 120 Mins Run

36 POINTS

Long runs are key. Fuel and hydrate well & join a group if you can.

36 Points
:-( Right knee (the good one) was sore after yesterdays run. Started out and lovely group, right pace for me and chuffed I got all the way up the Ridge without walking. Knee ached a bit as I was running but only a 3/10. Main group finished and I had 15 minutes left go so carried on up the road to Battle. Turned at the garages and then my knee really started to hurt with shooting pain – a real 9/10 :-( So had to walk back. There were no slips, no trips or fall, just hurt. No pain when I’m walking just running. I’m going to ice it and see how it feels tomorrow… it may just need a few days off
Yikes, that does sound worrying. Although I wouldn’t overly panic just yet. These things can often sort themselves out fairly quickly with a bit of rest. I may have mentioned this to you before as I tell this story a lot but 2 days before I did Beachy Head Marathon back in 2024, I went for a run and was in agony for the first 20 mins with my glute. 2 days later in the race, didn’t feel a thing. And that’s not the only time that has happened. Also it’s worth considering the pain is often the symptom. So extra stretching and even some foam rolling may help. The harder the train the more we need to consider these recovery methods to keep the injuries at bay. Excellent work on the run today though.

SUNDAY

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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 – all bar one reps of the split squats – right knee wasn’t having that one!
Yeah if the knee is hurting you’ll find the split squats or any form of lunges is the exercise that will really cause you problems. You might be better off adding in a separate exercise for the time being. Let me know if you want to do this. Split Squats is the one I’ve left out of my S&C until my knee is better. Well done though Rebecca.