• January 12th - 18th

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.

120 Points Achieved

Felt tired this week. Track was fun and really pleased with the long run. It was hard but I kept it to an easy pace and clocked up good time/miles on my feet.

Not sure what else to say – apart from trust the process!

I see I only got 12 points for Friday’s S&C (instead of the usual 15) … my feedback was perhaps ambiguous but I only used the 6 kg dumbbells for the bicep curls (instead of the 8kg) all other exercises were as per plan… or did I miss something??

Shokzs have arrived!

Cheers and have a good weekend

Another fantastic week and 10 on the spin for the 100% club 🌟🌟

Marathon training is hard. There’s no getting away from that and in the peak weeks coming up, tiredness and niggles are to be expected. But it’s all worth it.

I’ll bring track forward to Monday. Big session this week, but no need for you to be pushing too hard. Keep it steady. Hopefully the recovery week will bring some energy back.

Emily Peters (https://www.strava.com/athletes/37611365). She’s great!!

Well done Rebecca

MONDAY

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30pts | 5-4-3-2-1-1-2-3-4-5 Mins

30 POINTS

Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)

A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.

30 Points
TR 80%
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.

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 90%
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.

WEDNESDAY

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9 Points
TR 85%
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.

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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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.

12 Points
TR 95%
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

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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54pts | 180 Mins Run

54 POINTS

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

54 Points
TR 95%
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.