• January 19th - 25th

Pushed it to 126 points now. So hopefully that is manageable. I’ve made the S&C sessions shorter and put 3 of them in the plan. See how you get on. Still very much trial and error, but 30 pts of S&C is a good target.

128 Points Achieved

A tough week from a family perspective but the getting out running and gym work I find is an ideal time to clear my head, get a few of my favourite tunes on and push myself to get fitter and stronger.
Swapped things around, upped some weights at the gym, did more time running to cover the missed day.
Think I got close to 100% but I’ll leave that to you to sort out!

A couple of points over. At that’s why this system works because it allows you to almost make those smart choices yourself when having to shuffle things around. I know I’ve said it before but hear if you want to chat.

MONDAY

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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!”

Not really a rest day, more a stressful horrible blue Monday, at least got some walking in before the awful news
So sorry to hear the news. Sending my best wishes to Josh and the family. Here if you need to chat at any point. And no pressure about the plan of course, but the running may help if you can get out 🧡🖤

TUESDAY

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10pts | Arms & Legs Gym

10 POINTS

Combining legs and arms into one session. Working the upper body isn’t essential as runners but it’s good to feel strong and it can help with technique. You can switch out some of these exercises for similar alternatives if you find it easier. Just be careful not to overwork the same muscle groups.

9pts | 30 Mins Elliptical

9 POINTS

30 Mins Elliptical  (RPE: 6-7)

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.

19 Points
Completed over 2 sessions on Wednesday, slightly different due to the limited equipment in the gym and the area I was staying in not being great for running in dark nights.
No worries. The key thing with the gym is 1 exercise (3 sets) is worth a point. So if we get the pts right and don’t over train I think we’ll be ok. So it’s not a problem to tweak the routine from time to time. Really well done for getting stuff done. As I say, here to chat if need be.

WEDNESDAY

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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!”

Had a rest day on Tuesday, just not up for anything after Mondays news
You’ve got a strong lad there and so good he sort help and is now being treated. Sending you best wishes.

thursday

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33pts | 5K Marathon Pace/5K HM Pace

33 POINTS

2km WU @ Easy Pace (RPE: 3)

5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)

2km CD @ Easy Pace (RPE: 3)

A good session to mix up paces. WU & CD very important to slowly build the pace. A flat route is ideal here if you can.

40 Points
Had a furthercrest day today. Done the session on Friday and really enjoyed it even though it rained for much of the run. Ran it at a faster pace to up my points for the week and achieve close to 100%.
This is why I love this pts system. That little tweak in pace, makes such a difference and it’s smart on your part to do that. Knowing you can’t quite fit everything in, work harder in the time you have available. I was on my way to a 1-2-1 and I get this real sense I pride whenever I see one of the team out training. Even more so knowing what you are dealing with right now. So thank you. 40pts banked.

FRIDAY

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10pts | Legs & Core Gym

10 POINTS

Combining both the legs and core into one good session can offer some good variety.  Be sure to be sensible if you do change up any of your weights or use different exercises.

10 Points
Did Thursday session today This session to be done Saturday, and it was!
Awesome work. Great to see you in the gym this morning

SATURDAY

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30pts | parkrun & Strides

30 POINTS

parkrun is the best!!! Every Saturday at 9am. A great opportunity to push our effort levels and run alongside other people. Make sure you get there nice and early for your WU & Strides. I normally aim for 8:15 to give myself plenty of time.

No Park Run, instead time at the gym doing the arms, legs and core from Friday and Sunday, tough going but a great session
It feels good right? I always walk out of that gym feel revitalised and positive. And long term it’s great for our overall well being, not just the gym. I’m really keen to learn as much as I can about S&C and be able to offer the team lots of different sessions and variety.

SUNDAY

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10pts | Arms & Core Gym

10 POINTS

A pretty challenging session working on your upper body and the core. Both are important as runners to ensure we continue to run with good form.

27pts | 90 Mins Run

27 POINTS

90 Mins @ Easy Pace (RPE: 3)

Keep this nice and easy. Focus on good form & efficient running economy. RPE should be around the 3/10 which means you can run and chat.

39 Points
Completed a 2 hour run at an average 9 minute mile pace, some slower chatting and some quicker to push a little at HM pace, felt good. Actually did 22k but had issues starting and stopping watch 🙈 Legs were bloody tired from the gym but pushed through and thoroughly enjoyed it.
Nice, a few bonus pts for chucking in some HM pace. Good to show the gym is working too, if the legs were a little tired, just a case of finding that right balance. Well done Michael.