13th - 19th April

The big long run before the Run to Sea, a chance to have some fun with the route. All about time on feet really. No need to push too hard. Tuesday off road is a possible option, we could always do a little bit of speed on Thursday/Friday if you wanted to do some trails on Tuesday evening. A solid week with Sunday being the key run. Any problems just shout. Keep up the good work Sam, lots to look forward to over the next few months.

150 Points Achieved

MONDAY

15pts | Sam S&C

15 POINTS

Plank With Leg Raise	2 x 70s
Single Leg Deadlift	2 x 12 (8)
Press Up	2 x 20
Goblet Squat	2 x 22 (16)
Russian Twist	2 x 10 (10)
Split Squat	2 x 15 (12)
Single Leg Calf Raises	2 x 12
Pull Ups	2 x 12
Tib Raises	2 x 15 (12)
Crab Walks	2 x 22
Bicycle Crunch	2 x 25
Bent Knee Calf Raises	2 x 15 (12)

15 Points

Bits of this were hard work, it all felt a bit tougher than usual actually, pushups especially! Got through it all though and didn’t skip any. Late night the previous day so energy wasn’t tip top.

Back in the game. Good to hear that. Awesome work Sam! Glad you are feeling better. Decent run by Joe at the weekend which was very rewarding for me as a coach. You guys make me look really good with your performances in the ultras, so thank you.

TUESDAY

22pts | 5 x 4 Mins

22 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 5

10 Mins CD @ Easy Pace (RPE: 3)

Ideally you’re looking to match or beat your current 5k pace. This is a really simple but effective session. Working to time rather than distance allows you to do these sessions with runners of different ability. Very best of luck,

22 Points

Hard work but not awful, kept it pretty steady throughout (averaged 3:47, with the turnarounds) with a nudge up to ~3:30s in the last 2 mins. Legs a little tight from S&C but mostly fine, breathing still congested but getting a bit better each day.

Impressive that pace is still there. Has anyone told you that you are pretty good at this running lark.

WEDNESDAY

thursday

24 Points

Without intending to, I ran 12k averaging 5 min/kms for most of it, until I hit the hills coming home. Felt mostly OK, breathing still a bit laboured due to congestion and legs a little tight from S&C/Efforts earlier in the week, but overall I felt reasonable so didn’t slow down. Did an extra 90secs(!), I’m a gift that keeps on giving.

An extra 90 mins? That’s confused me. But well done on the pace, some bonus pts coming your way as HR suggests it was definitely pushing towards the threshold zone.

FRIDAY

17 Points

First run from my work site (only been here 18.5 years…) – nice easy route but went a bit wrong at the end and did an extra 6 mins. 11k @ 5:05 pace, not very easy but no issues.

You’ve been a loyal employee. I lasted 3 days in my most recent real job 😂 Bonus pts for the bonus mins.

SATURDAY

SUNDAY

72pts | 240 Mins Run

72 POINTS

240 Mins @ Easy Pace (RPE: 3-8)

All about time on feet. Don’t push the pace early on and ensure you are well hydrated and have fuel to take on at regular intervals.

72 Points

I did a trail 34km with Laura, starting at Stonegate and running home. Kept the pace nice and easy and enjoyed the lovely weather and conditions. New Adidas ASUs were superb, couldn’t fault them – definitely my choice for (dry) ultra trails. The run (time on feet) was 4 hours but my moving time was 3:41, I stopped and waiting for Laura now and then, although did loop back just as often. She found parts very hard and had a small tumble which knocked her confidence and hurt her back. I felt great for most of it but near the end I was done with it and was tired and hot, some of the hills I ran up near the end may have done me in a bit. Overall though, no major niggles, just tiredness and tightness after.

Great work and love the fact Laura was able to join you. Hope she is ok. 4 hours is a bloody long time though, so never be afraid of the tightness and issues like that. It’s when we push ourselves to that level, along with the recovery that we are going to make gains. If it always felt easy we’d never improve. So really pleased, especially after the illness that you were able to smash this out. Well done Sam. 150pts is a big week. 16 weeks was the last time you hit that number 🤔