I like the Tuesday session as you are running over and under HM pace. So good to notice the difference. Also a quick parkrun at this stage of the plan can sharpen you up. See how you feel Sunday, and if need be drop that to 90 mins to give the legs a bit of extra rest. 2 weeks to go though. It’s getting exciting.

143 Points Achieved

MONDAY

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15 Points
💪
Always a good way to start the week Paul. Well done. Hope you are feeling ok after the big weekend session.

TUESDAY

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36pts | 5K On/Off

36 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 10k Pace (RPE: 7)
1km @ Marathon Pace (RPE: 5)
x 5

2km CD @ Easy Pace (RPE: 3)

A good opportunity to run 10k with half of the session at goal pace. The other half will be around marathon pace. This will build confidence and get you used to running at your goal race pace.

36 Points
Splits hit consistently within 1 second so happy with that. Felt tough and my left leg lead to my back starting to hurt at halfway but not enough to stop me completing the session. I’ll swap to strength tomorrow and run Thursday to give a little more recovery
Quality work Paul. A good over under session that, either side of HM Pace. Offers up a bit of variety and obviously works you super hard still. Hope everything feels ok with a bit of extra rest.

WEDNESDAY

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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
Cruising
When I was training properly I always found the 60 mins runs boring and started to worry if I was setting too many I wasn’t being creative enough. But now working my way back to fitness I have realised their important in any plan and won’t be afraid to set more easy runs for the team if need be.

thursday

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15 Points
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Boom Shake the Room!! (this is my new approach to using song lyrics for some feedback, to keep it original)

FRIDAY

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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!”

SATURDAY

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26pts | parkrun

26 POINTS

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

26 Points
Decent effort, I played wind block for the return leg (I wasn’t going for a PB) and got a lad a new PB. I have some issues with the left calf that’s causing discomfort and wonky walking. Hopefully it will clear after PW given a bit of rest. Then we focus on mile night. I do need to send you my race schedule soon
Always so unselfish. Respect that. Your history of niggles doesn’t feel right to me based on the training. Is it time on feet at work combined with the commute that also contribute? Or the other thing I’m now questioning is the S&C! It’s helped you a lot, especially upper body, but now having learned what I have from being in the gym for several months, I think you routine probably isn’t running focused enough. I don’t want to take away the upper body stuff as I know that is important, but perhaps after PW if we reduce the mileage when focusing on the mile night we can add in some extra S&C. Cos something doesn’t add up to me and I’d like to reduce the number of niggles you get going forward. I’ve also created a new form for additional plans, which includes listing all your races, so post PW I’ll send you the link for that. Really hope the calf feels better soon. Take extra rest if need be

SUNDAY

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36pts | 120 Mins Run

36 POINTS

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

Did 110mins. Calf was uncomfortable from the odd but either I got used to it or it eased by the end of the run. Definitely up for changing it up with S&C but keeping the upper body. I am a bit useless on the pain threshold side of things but I don’t want to hurt running. I’m also being good and not ha d a drink since awards night so maybe withdrawal symptoms 🤣 I appreciated you adapting along the way
Great work Paul. I always got the impression you were really good at absorbing the pain, so perhaps being a bit hard on yourself there. But agree, running with pain is not much fun. Let’s wait till after PW to make any S&C changes. Definitely wouldn’t remove the upper body stuff as I know the impact that has had on you, but we just need to have a better leg routine I think. A really good week though, so lots of positives to take.