Choose Day👇

Sarah T has a long run Saturday if you wanted to reach out to her. But right now that’s the main thing with this schedule. Getting those long runs in. We only really have 2.5 runs this week (30 mins being the 1/2), but what that means is we can work hard and then recover and that’s a perfect approach to getting fitter and stronger. Any issues just shout, but keep up the great work Rebecca.

Coach Simon🍊

123 POINTS TARGET

120 Points

MONDAY

dead

5-4-3-2-1-1-2-3-4-5

30 POINTS

Enjoyed the session and great to have soo many people there. I took it easy tonight – about 60% and if I focused on form – keeping chest open and up the knee help up well… well up until I tried to pushed on the last 100m so I slowed back to my 60% and it was okay… That said pace was acceptable and splits were generally quicker than target. I’ll keep stretching and icing and see how it goes…. the weekend’s long run might be a flat one… caught up with Sarah T who said she’s in London for her long run.
Pretty much dead on 5k pace which given the RPE was lower because of the knee is still great. You did exactly the right thing here. We don’t need to be pushing much harder right now. Endurance is more important and you don’t want to effect your long runs by going too hard on the track. Jax and I did the same session this morning. 2 of us doing it, in the rain, so very jealous of everyone last night 😂 Great to see so many turning up. Although not sure we want many more, it’s getting busy. Well done Rebecca.

Coach Simon 🍊
30 Points

TUESDAY

gym-workout

Rebecca's S&C

15 POINTS

Done – including the split squats which didn’t hurt. Did drop the bicep curls down by 2kg. No issues. Are there any concerns if I swap my long run to Saturday (instead of Sunday)? not sure if I will or not yet but would be good to have the option?
Well done Rebecca. That’s good news that the split squats were ok. It would be fine to bring the long run forward. In an ideal scenario if you did that also moving the S&C forward a day would give that extra rest before the long run but it’s not essential. When I used to long run most weeks (I had a spell where I did a 3 hour long run every week thinking it was needed 🤦‍♂️😂) I would just pick the best day weather wise and then work the rest of my plan round that.

Coach Simon 🍊
15 Points

WEDNESDAY

Lovely Firehills run with the dog! Focused on form, and even on the trail paths knee felt
Definitely good to get those trails in when you can and great news about the knee. Hopefully it continues to behave itself.

Coach Simon 🍊
9 Points

THURSDAY

Loading...
rest-day

Rest Day

0 POINTS

FRIDAY

Loading...
gym-workout

Rebecca's S&C

15 POINTS

Done – no issues (still using the 6kg). Felt hard work today – but that may have been after a long day on Thursday.
Well done Rebecca. Another strong S&C ticked off. They’ll all make a big difference come April

Coach Simon 🍊
12 Points

SATURDAY

Loading...
rest-day

Rest Day

0 POINTS

SUNDAY

Loading...
sam-davies-1

180 Mins

54 POINTS

Switched this around to Saturday. Weather was looking marginally better and having Sunday as a rest day this week worked better for me. Did the usual HHM route with a bit more. Weather was a lot warmer than I expected so was majorly overdressed and had to take of my thin jacket within the first mile… had to stay in my leggings. Meant I got hot, drank more water/electrolytes than normal and had to stop on the ridge to buy more water! I saw you (and dozens of others) running parkrun.. you were on the topdeck by the clock.. I was bottom deck… didn’t set my alarm this morning so didn’t get up early enough to get to the start. Fuelled with gels very 3 miles and it felt good… last 15 minutes were tough (but to be expected). Last long run with Sarah T et al was good but didn’t pack away the mileage. Today I was aiming for 15 miles in the 3 hours (equivalent to 12 min miles = easy pace) and chuffed that I achieved it. Knee held up and no pain. A good training run. Wasn’t feeling it when I left home this morning so took headphones out and listened to the radio and it made it easier… now off to order some Shokzs!
This is fantastic. 3 hours!!! Just think about that for a moment, because I remember Sunday runs, one in particular where the 2 hours was incredibly challenging for you. Here you are smashing out an extra 60 mins and feeling good for it too. That’s exciting right. It’s nice to see all the park runners even if a bit late to join in, sorry I didn’t see you. 15 miles is a big milestone too. Only really 3-4 short of what is needed pre marathon, although I think we do have a 4 hour run in the plan. Really pleased to hear about the fuelling too and extra water, sounds like you have that covered. I’m buzzing having read this. A great way for me to finish my week, so thank you for making me happy. Brilliant running Rebecca.

Coach Simon 🍊
54 Points