We’ve reached that stage of the plan where we want to be hitting some pretty big HM sessions now. Paddock Wood isn’t actually that far away. Tuesday we are doing the lamppost hill session up on Grange Avenue if you wanted to try that? Any issues let me know. The NYD parkrun could be an option instead of Tuesdays session for example. Happy New Year Paul

Pleased with this week even if Sunday was a bit of a cop out.
Had some good runs in some crazy weather.
Feel good but the hip is annoying and causing me to walk a little funky.
I’ll go and see my sports lady if it gets worse.
Looking forward to Tuesday track and doing the same session as everyone else

A rare incomplete week in your case and given the conditions it’s understandable so I’m not worried, plus sounds like the hip could do with a little bit of a rest too. Let me know if that does get worse. Track unlikely to be a go-er Tuesday but perhaps some of the others will be keen to do a session Tuesday morning on the seafront 🤔

MONDAY

15 Points

All good. Short feedback is to give you a bit of a break over Xmas 👍

I was wondering if you were ok or were getting feed up of the plan given the shorter feedback. So thanks for explaining. I probably only did 15-20 hours last week if you don’t include going to Staplehurst to watch the Team. Plus I love my job. Thanks Paul.

TUESDAY

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

Done Tuesday. Nice traily run. Will do parkrun Thursday instead of the 20x1min

Well done Paul. Thanks for letting me know about the schedule. I’ve tweaked it on the dashboard.

WEDNESDAY

15 Points

Complete

Great work Paul. I dawned on me the other day how the best runners on the team are also the strongest. Yourself, Steve, Joe and even Sam D. All very strong. Hopefully going forward I can turn what is my weakness into a strength (literally).

thursday

26 Points

Good start to the year. I saw Ross and Rhys and presumed some pacing was going on so I went with the pack and ignored the watch until halfway. 8:45 at the turn so I decided to try and keep with them. Really worked hard for the second half and even gave Fin some wind shelter (had to repay the favor eventually). Needed this as a much needed confidence boost for Paddock wood.

Superb. How cool is that to be able to sit in with Rhys, even if he was pacing. As you say a nice confidence boost for Paddock Wood and great to push yourself into that uncomfortable zone. Awesome work Paul. Great start to the year and congrats on your PB!

FRIDAY

18 Points

When I woke up to the snow this morning I knew it would be a great run. Trail shoes on and out to play. Felt achy in the knee and hip today when I got up but once running I soon forgot about it. I picked you up some pink KT tape, I’ll get Rachel to bring it to track Monday. Hopefully it helps you out a bit

Thank you so much, really appreciate that. Very kind of you. The run looked great on Strava with those pictures. So pleased you enjoyed it. I’m definitely getting better, just wary if I overdo the running I’ll set myself back a month, so being extra cautious and really enjoying the gym at the moment.

SATURDAY

SUNDAY

50pts | 4 x 2 Miles (HM)

50 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

2 Miles @ Half Marathon Pace (RPE: 6-8)
1 Mile @ Easy Pace (RPE: 3)
x 4

A big half marathon session for those who like to work in miles. A real opportunity to practice goal pace and build some confidence ahead of your race. Each rep will get progressively tougher, so dig deep towards the end of this one.

Went with the group with the intention of doing the session while taking the group but conditions were rough. I didn’t fancy loops and quick turns on that surface so just run with the group. Plus the hip is causing some grief same side as the knee. Hopefully conditions improve. If not I’ll take the spikes to track then I can run on anything

I do appreciate that. Tricky conditions at the moment and sensible not to push too hard. Could easily have done some damage. Keep an eye on that knee and hip. We can ease back if need be as training at a pretty high level right now.