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Week Commencing: 23 MAR 26

Choose Day👇

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

I feel a bit useless now and that makes me sad as I know you are struggling. Hope this week you are able to maintain some exercising whilst getting the rest you need. Happy to change it up to how you see fit. Really hope you feel better soon.

Coach Simon🍊

134 POINTS TARGET

134 Points

MONDAY

lucy-wide

30 Mins Run

9 POINTS

30 Mins Run

30 Mins

Zone 2: Easy

Nice and easy. Smile, relax and enjoy. Love life!

Track, form training. 9x400m walk and running plus drills.
Thanks for coming along Su. I think it went well.

Coach Simon 🍊
9 Points

TUESDAY

swimming

30 Mins Swim

9 POINTS

30 Mins Swim

30 Mins Swim

Zone 2

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

44 minutes swim, and a stronger pace. After saying -1/2hr was my limit, there was no pain tonight, so I carried on. Progress! 🤞
Love this and glad you were able to do a bit more. Nice to see improvements in the swimming too. Excellent work Su

Coach Simon 🍊
14 Points

WEDNESDAY

Strong sporty woman in white sportswear warm up training running on a treadmill climber stairs machine in gym indoors.

20 Mins Stairs

9 POINTS

20 Mins Stairs

20 Mins Stair Climber

Zone 2: Easy

A great form of cross trainer for us runners. Find the level which means your heart rate is in zone 2. If you go other that, reduce the level. It’s that simple.

Beautiful young brunette working out in an elliptical trainer and smiling

30 Mins Elliptical

9 POINTS

30 Mins Elliptical

30 Mins Elliptical

Zone 2: Easy

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. You might find you have to work quite hard to get your heart rate in Zone 2.

45 min elliptical, magic stairs were busy!!!! Then I did 20 min gradient 9 speed walking for 20 min (1.5 miles) as the closest thing to magic stairs 😜🤔
I like you’re thinking. More Magic Stairs needed at Bannatynes it would seem. But definitely would have hit your target here. Great work Su. Hopefully not too much discomfort?

Coach Simon 🍊
21 Points

THURSDAY

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swimming

30 Mins Swim

9 POINTS

30 Mins Swim

30 Mins Swim

Zone 2

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

bimblers

Bimble💙

18 POINTS

Bimble💙

60 Mins Run

Zone 2: Easy

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load.

A bit drained today ( bit of a stressy day as worked at EDGH yesterday!), apart from walking in the sunshine I didn’t feel like doing much, but the old spin bike in the garage came in handy and I pushed myself to a easy 50 min spin, before lunch. Then of course, can never resist some sort of bimble. Back is so much better, but still taking regular anti inflammatory meds. Hope you and Jax are ok.
So pleased you are feeling better and the back has improved. A Bimble will always lift the spirits. Jax and I are well, apart from our shock at the way HR is being run right now, but taking a step back will free up more time to continue to grow PB Runner.

Coach Simon 🍊
27 Points

FRIDAY

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rest-day

Rest Day

0 POINTS

Rest Day

0 Mins

RPE 0

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

Going to take a rest day today, and do an easy parkrun tomorrow, I’m tired, so fits well 😌 I will try a bit of Pilates.
No problem Su. You’re still on track to hit that weekly target with a solid weekend. Hope you feel better come Saturday.

Coach Simon 🍊

SATURDAY

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louise-cavill

20 Mins HM Tempo

18 POINTS

20 Mins HM Tempo

10 Mins WU @ Easy Pace

RPE: 3

20 Mins @ Half Marathon

RPE: 6

10 Mins CD Easy Pace

RPE: 3

Just a little leg turnover of the legs and a chance to get some miles in at half marathon pace.

Easy ish Parkrun and a 1 mile WU(if you don’t look at the heart rate!), made the mistake of starting with Lou and Lou, but mile 3 I told them to go, as I was holding them back. Picked up yesterday’s 1/2 hr swim on the way home. I’ve changed tomorrow too, and can go back to original plan 🤞 next week. Tomorrow we have a bimble 2 hr trail, planned by me and can be as easy as required. HR will come good again I’m sure, I can’t really comment as not involved in the organisation, ( enough politics at work). But you and Jax are amazing at what you do for the club, and much appreciated in my circle of HR’s.
I know what “ish” means, I use it a lot 😂 I’m just happy you are feeling better. I really hope the long run bimble goes well tomorrow. I’ve pretty much put the original plan in for next week although the 4 hour Easter Sunday long run is an obvious concern. And thank you, we’ve had a lot of support this week. I understand how politics work, we all have different opinions and it’s seem the current committee feel like they should be making the decisions, not the members. They put themselves forward so they have the power to do that. But at some stage as more and more members in key roles continue to step down, they might realise that approach is not the best option. Most people won’t realise but Jax and I are now the 5th and 6th members this year to step down from their roles in the club and there are more saying they will follow suit shortly. I even tried to explain that the Chairman in the nicest way possible, but he didn’t agree. What more can you do? The club always goes through this cycle, sometimes it’s long, sometimes it’s short, but we’ll be back soon when it’s run in the right manner.

Coach Simon 🍊
27 Points

SUNDAY

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su-sparkes

120 Mins

36 POINTS

120 Mins

120 Mins

Zone 2: Easy

Long runs are key. Fuel and hydrate well & join a group if you can.

Well it was only 9 miles, but it was a lovely wellbeing run, with mud and hills ( and the odd donkey!) and of course cake to finish. We used to do these Sunday runs all the time before Covid and pre HR and PB. Looks like you had a busy rest day! Hope you’ve aren’t over doing it! I’m on a 4 day run of work and up at 5:30, on call Friday night, so I might flag at some point, but the plan looks easier prior to Sunday 😊
Maybe time to do more of these again. Ideal for prep for the ultra. And good fun. I’m good thanks. Last week was a strange one with the HR stuff but no matter how rubbish things are in the background, when you turn up for an event like the XC everyone is so happy. Plus I like to keep busy. Well done on a strong week Su.

Coach Simon 🍊
36 Points

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