Right planned changed (completely 🙄😂, it’s fine, only takes 60secs). Looks like we still hit our target but that would mean working quite hard at the Pudding Dash with a WU & CD. If doing it as an easy plod we’d need some extra pts somewhere.

130 Points Target
131 Points Achieved

Not worried I wasn’t gonna hit my target this week as life as usual got busy and I got hit with the worse kind of exhaustion Thursday but the flexibility is really working for me at the moment, knowing I can chop and change if needed is definitely a plus. I feel I really accomplished this week. I’m really liking the mix up as well, going back to the stairmaster was bloody hard but boy what a workout and to then do the elliptical so I got the extra points, I feel my grit is finally coming back, I’m not being such a pussy 😅

Superb and I love how effective this is working for you and so many others. Would you have done the extra bits without that added motivation? Perhaps not. But it’s finding what works for you and this does, so that’s great. And to hit 130pts in a busy week where exhaustion creeped in is bloody brilliant. So just take a minute to give yourself some positive feedback. “You know what, I am bloody brilliant”. Ultimately that feeling is why we do it. Great work Kelly. Keep it up.

MONDAY

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25pts | Deka

25 POINTS

A mixture of strength work and cardio. Likely to be a good session for any running training plan.

25 Points
TR 85%
So was a bit accident prone this evening. Tripped over doing box jumps and fell off the bloody rower 🤦🏻 think I was getting too into it. Tough session but enjoyed it
Box jumps do worry me a bit and there are safer alternatives. You’ve only got to get them fractionally wrong and it could all go badly. But a few bruises here and there will make you stronger. Well done for a great start to the week.

TUESDAY

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9 Points
TR 70%
Sorry mixing the schedule up again but swapped out the efforts for the 30 minutes this morning. My glute was pretty painful when I woke up and my knee was throbbing from the fall up a box yesterday evening so thought best to give myself a bit more recovery before I bashed out the faster speeds.
Very sensible and important to listen to the body. Hope the shins are ok. Well done for getting out there this morning. Every point counts.

WEDNESDAY

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26pts | 8 4s and 2s

26 POINTS

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

26 Points
TR 60%
Not gonna lie – feeling pretty battered and bruised today. I had a late night with work yesterday – was being hosted by Hastings united as they are looking for sponsorship! Was a good evening but was cold and tired so I said to my boss about having an hour out so I wasn’t going out at the crack of dawn to get the run done. That was a definite good idea. I picked the seafront too which was another good idea. Struggled but I managed to get some good paces in there and sped up for the last few which I was pleased about. Lots of stretching tonight me thinks!
Finding ways right now which is great and inspiring. Average pace well under that current 5k target which is fantastic. That’s interest about Hastings United. A few years back they were attracting big crowds and I used to go with my dad. Sadly not doing as well right now but potential is there for sure and hopefully they get some financial backing. Are you going to get much time of Xmas? Although I’m guessing that time will be just as tiring with the kids? Don’t know how you do it. Hope you give yourself the credit you deserve!! Well done Kelly.

thursday

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TR 45%
I had the day off today to go for another Christmas lunch! But unfortunately it was cancelled so I planned to go out for a run instead. Got dressed in my running gear got to the door and I just realised how absolutely exhausted I was. I mean I’ve done something for like the last 9 days and I think because it was my first day off for the holidays it just all hit me. So I had a coffee went and got some lunch (not a Christmas dinner one!) and came back home feeling a little better. Still cream crackered but not the deep exhaustion I felt this morning. So I compromised with myself and said come on Kel get 20 minutes on the treadmill at least and so that’s what I did. I didn’t go mad because I honestly don’t have the energy for it. But I also don’t feel that guilt for not having done something. I’m gonna fit the missing 16 points in – I’ve got time just today this was the right move. See. Getting better!
Who is this talking to me right me? 😂 You’re a changed person, but it’s great to hear and important to listen to the body. And often it can take just one good nights sleep to make all the difference. Again why the points session works so well, because you know there are 3 days left to make amends and it doesn’t even have to be a run if you don’t want it to be. So we can miss runs like this and not feel too guilty. Well done on smashing out 20 mins. Really hope you get some rest, sounds like you definitely need it. I have done next weeks plan but appreciate it might need a lot of changing, will be up tomorrow.

FRIDAY

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12pts | 20 Mins Stair Climber

12 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.

33 Points
TR 95%
I worked bloody hard today, been ages since I’ve been on the stairmaster and I tried getting on at the speeds I used to, yeah didn’t stay there long! But I did build it back up. I used your 88 floors as my marker so I was not getting off that until I did the same 😅. Was a close call but I made it and was a sweaty mess afterwards. I then was intent on making up some of my points so I did 20 minutes on the elliptical which pretty sure was twice as hard as usual due the stair master first! And then I did my gym sesh. Over two hours at the gym! But some big points earned today think I’m just ten points short now!
The stair climber is a thing of beauty for us runners. A real way of working those glutes and other muscles and getting that heart rate in no time at all. As you found out here. I might put a little leaderboard up on the page, so we can track our progress, Although Joe did 109 flights in 20 mins, my best now is 101 (sorry). But yes sounds like a great gym session. I make that 33pts banked today. Great work Kelly.

SATURDAY

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18pts | 60 Mins Run

18 POINTS

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

18 Points
TR 90%
Pudding dash was good fun as always. Longer time than last year but faster pace It seemed to track a bit longer than last year. I felt stronger than I did last year that’s for sure, in a much better place injury wise. Was just a bit achy from the gym fest yesterday otherwise all good.
This is great feedback. Hopefully a sign of the consistency we have in the training now where each week is a similar level/intensity. Which in turn helps the body recover too. Fingers crossed this is the start of a nice period of less issues and consistent training. Well done Kelly.

SUNDAY

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14pts | 45 Mins Run

14 POINTS

The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.

14 Points
TR 85%
This morning was just about getting out there and getting the points I was short for the week. So 45 minutes planned and 45 minutes is what I did. Legs a little achey from the pudding dash otherwise that was fine. Job done!
Great work Kelly and it’s good to see you feel like the discomfort you get running is improving. Hopefully that is the new level of consistency we got. That’s the whole idea of my plans. I just wish I had another 59 runners like you to work with, who were this committed to the cause. So thank you.