27th April - 3rd May

I really hope the leg is good to go this week. I have put in a 2nd gym session as I know you’ve been enjoying it. The sessions I’ve set are decent but don’t mind if you want to mix it up a little and do some extra strength on Thursday. Hopefully all is good in time for the weekend.

102 Points Achieved

MONDAY

TUESDAY

24pts | 60 Mins Run Hills

24 POINTS

60 Mins @ Easy Pace (RPE: 2-5)

60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.

18 Points

I managed an hour! That was definitely the limit for my leg, and I didn’t do much elevation… but it definitely lasted longer than on Sunday before starting to hurt… I’m not there yet, but heading in the right direction!

That’s good news. I would say don’t force it right now as that might delay the recovery. So perhaps just stick to the 60 mins and keep doing the gym work, then hopefully the leg will heal quicker. Glad you were able to get back out and run though. Well done Anna

WEDNESDAY

15 Points

Cool, I did 20 mins on cross trainer, bringing HR up and down a few times by changing level. Then various exercises and machines focusing on legs and abs, as you suggested. Plus a sneaky go on bench press as I weirdly enjoy it!

Sounds like a decent workout, definitely want to spend most of the time focusing on legs and abs. Bit of an interval session on the cross trainer is also good when not running much. Great work Anna.

thursday

9pts | 20 Mins Stairs

9 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.

9pts | 30 Mins Elliptical

9 POINTS

30 Mins Elliptical (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

15 Points

Done on Sat evening… can’t do stair climber but did 30 mins on cross trainer then other leg work.

Well done Anna. Is the stair climber hurting the knee right now? Another good gym sessions done though

FRIDAY

SATURDAY

18 Points

Okay, slowly but surely!!! I could feel my knee so wasn’t confident, and kept to a very slow pace… But I wasn’t limping, so definitely better than a week ago! Steps did hurt, so no stair climber for now! Shitting it a bit when I see Sam’s training on Strava… very aware I should be smashing out huge runs atm… But I can only act on the things I can control… doing the best I can and also focusing on the weight loss… hoping my body won’t forget the years of long runs… plus I’m getting back to it now… I’m just impatient!

Yeah it’s tricky, but you want to let the knee recover and once it does you should be good to go again. So sensible to stick to the shorter runs for now and all those long runs will definitely help.

SUNDAY

I did 90 mins, which I was really pleased with as it’s keeping up the progress… Then I did another 30 mins a couple of hous later. Knee had had enough by the end but still, nearly better…

That’s great that you were able to do a total of 2 hours and things continue to improve. Sensible to take it slowly at this stage. Well done Anna. Over 100pts for the week which given the injury is still a slight issue is great.