The Pudding Dash I have credited 40pts too which would mean a good WU and CD, probably at least 2 miles each to hit that target. You could do less and add an extra 30 mins on Sunday. Let me know. It’s a tough race for me as a coach cos the difference between racing it and using it as a jolly is night and day. Any problems let me know. The Tuesday session is a good one though. Keep smashing it Paul.

145 Points Target

139 Points Achieved

Pretty decent week in the end.
No real issues other than overtired early on in the week.
Next week will be all over the place as I’m working the wrong shift and will be working most of Christmas this year. But it will be fine I’ll fit it in somewhere

Yeah great week Paul and working at a really decent level right now. You look so strong coming through on Saturday. Whilst the results have been excellent, hopefully that feeling of strength and self worth is even more satisfying from all the hard work you’ve put into your training in recent years. Definitely inspiring me with my gym stuff right now. No worries about Xmas week either, it’s a bit of a mad week all round in truth.

MONDAY

15 Points

Unbelievably tired today but pushed myself to move and get this done. No real reason to be this tired either

That’s odd! Let’s hope it’s just a bit of fatigue and you feel better tomorrow. But definitely keep an eye on energy levels as we are always more vulnerable to injury and illness when the body isn’t quite functioning. Guess you don’t watch much You Tube. But Jake Barraclough (Run to Japan) nearly learned the hard way about pushing too hard when the body wasn’t ready in Valcenia. Was almost running without being conscious, it was bizarre. Great content though 😂 Hope you feel better tomorrow Paul and well done on the S&C session.

TUESDAY

26pts | 8 Mins & 60s

26 POINTS

Recoveries: Take 2-3 mins after the 8 min rep and 60s in between the 60 second reps.

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

26 Points

Effort level was up there but pace wasn’t. I managed 6:10 average pace for the 8 min reps and 5:30 for the 1 min. Still not feeling super good but I got it done in what was a very limited time window

We can’t be on it every week, every session. But the effort is there, that is what matters the most. So I wouldn’t ever let one session like this knock the confidence. We both know you’re running great at the moment. So keep up the great work Paul. Plus doing that solo is pretty brutal in truth.

WEDNESDAY

24pts | 60 Mins Run Hills

24 POINTS

60 Mins @ Easy Pace (RPE: 2-5)

60 mins on the flat is quite different to 60 mins on the hills. So it’s important to differentiate between the two and if you do a hilly easy run, to account for that extra training load and how it might impact the rest of your week.

24 Points

Great evening out with the club. Super easy pace for me so that’s a plus. A few too many beers after for Nick’s birthday etc. enjoyed it though.

Gotta enjoy yourself from time to time. Especially at Xmas. Looks like a fantastic turnout. A lot of that was down to you, so give yourself some credit for that. Well done Paul, thanks for leading.

thursday

15 Points

Did this Friday morning instead as I wasn’t up to it Thursday after work. All ok though

Makes sense now if you have the time on Friday’s. Well done for smashing it out Paul.

FRIDAY

SATURDAY

32 Points

Happy with that. It’s not every day you beat Stuart Piper! (Only ever once before at Hastings half). Enjoyed running with Sam D. for the most of the race. Good to see you at the end

We had a summer race there once, back when I was struggling with my running a touch and it involved 2 laps in the woods, still only 5 miles ish. Stuart Piper bloody lapped me and I always remember thinking how good he was. So yes, I agree, to be beating him is a real bonus and shows how well you are running. I know Sam likes to chase you as well in these races, so definitely inspiring him to push hard. Awesome work Paul.

SUNDAY

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.

27 Points

Solo run so changed the route and ignored the watch. Went a bit quick playing catch up with the HY gang on the hills for a chat. Considering yesterday’s effort this is a positive

The most important thing is you get your own run done, but can’t help feel like the splinter group from yours is a bit of a piss take. No reason you can’t stick together and they loop back 🤷‍♂️ Feels a tad selfish given the effort you put in and how long you’ve been doing it. Great work Paul. Hopefully it won’t be too long before I can join your group on a Sunday