Decent week with a quick parkrun and the race Sunday. Means we don’t need any horrible intervals. Any problems let me know and I hope you have a fantastic Christmas 🎄

All good, bit of tape seems to help the knee.
One strength session missed but hey it’s Christmas.

92% ain’t half bad. Especially given it is Xmas. Could you send me a link to the tape you use for your knee please. Need to try some other solutions. Thank you Paul, and well done on another strong week.

MONDAY

15 Points

No worries here. Regarding the break off Sunday group. I’m actually pleased it happened as it needed to. Those lot want to run a bit too quick for the group and more than a 1-2min per mile gap in pace is hard to manage. I was making a little bit of a joke with the picture. But I’ll manage things differently going forward. To be fair to the group I have been hugely hit and miss this year for being there too

No worries. Fair enough. Plus this time of year impacts everything too as the numbers of Lindsey group were lighter. Great work on the S&C. You’re a machine.

TUESDAY

25 Points

Actually went for the 80 mins but got 85 instead. I have been short lately so that will make a bit up. Left knee was aching last night and a little after the run too. Strides I’ll split up, 4 at parkrun and 4 on the 60 min run.

Well done Paul. Always happy if you want to chuck in a few extra miles. Keep an eye on that knee as we are working at a pretty high level right now, so extra rest might be needed. Good thinking about the strides.

WEDNESDAY

Skipped this

Hope everything is ok?

thursday

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.

30 Points

All good

That sounded like a fun parkrun with so many strong runners there. An excellent time, especially given the headwind on the way out. Great running Paul.

FRIDAY

24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

24 Points

Steve’s run

It’s good to join in with runs like this from time to time. Well done Paul. Thanks for repping the team.

SATURDAY

SUNDAY

38pts | 5 Mile Race

38 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

5 Miles @ 5 Mile Pace (RPE: 7)

10 Mins CD @ Easy Pace (RPE: 3)

5 miles is a really tough distance to get right. Rest assured, this is tough. The first mile is so important, don’t go off too quick and you’ll set yourself up for a strong race.

38 Points

Ran with Lewis, Steve and Graham. Nice run with a good effort level throughout.

Pretty illustrious company there. Can’t believe Graeme did both races. Awesome work Paul