I might try and pop along to track Tuesday just to witness your speed session. Just depend if I manage to get in the gym Monday or not, so can’t promise. The double day Wednesday, we can ditch that and move the run to one of the rest days if you prefer? Any problems let me know.

128 Points Achieved

MONDAY

15 Points

Good sleep, good breakfast and a decent dinner yesterday and I feel good again.

Amazing what some good recovery can do. See you in the morning. Just bagged myself a brilliant gig, coaching kids on the trails once a week. Can’t wait. So buzzing after the nonsense of last week.

TUESDAY

22pts | 6 x 400s & 200s

22 POINTS

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 6

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 6

2km CD @ Easy Pace (RPE: 3)

A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains. Run tall and proud.

22 Points

That helps loads. Gains were made. Less arm swing and the metronome made a real difference and having you there too

I always question whether I can help. You might think some of the mental talk is nonsense, but it’s not. Honestly that rep you laboured over the other side you looked a beaten man. But to be fair you still hit the target. And the “imagery” method is widely used, putting yourself in that final lap of the mile, when you get there you’re be ready. Also the rep with Rhys shows you what a difference it makes tucking in. Which led to me thinking, and you might hate this idea, is perhaps ask someone to pace you. Offer to pay their entry. Steve Gates perhaps? Or someone that little bit quicker. It kind of feels like cheating a little, but if it’s the difference between 4:59 and 5:01, it’s worth considering 🤔 Either way, great session. The way you look you these days, you must be so happy and feel great within yourself. It’s brilliant to see. I’ll look at the videos tomorrow (had birthday lunch with my mum today after the gym) and let you know if I notice anything.

WEDNESDAY

15 Points

Calves are uncomfortable today. Still got the S&C done. I left the run until tomorrow as walking down stairs was fun earlier

That would be the spikes I imagine? Perhaps we can save them for later in the block just to be on the safe side? So go with the carbons until 2-3 weeks out and then bring the spikes out. I’ve not used spikes before so you’re probably better placed for that than me. But just thinking out load really. Well done or getting the S&C done though.

thursday

18 Points

Struggle city today, calves are still super tight and I just felt exhausted from the start. Feedback was really helpful and I definitely have trail running arms so I’ll make an effort to think about this while I’m running to keep the efficiency.

I do wonder if the shoes again were a big cause of the calf issues. You’ll know better than me having worn them. Glad the feedback helped. It’s hard when you’re working at that level to think about anything other than not dying 😂

FRIDAY

26 Points

Wasn’t feeling it today but got out. Calves still tight and stretched them between every rep. Couldn’t even hit 5k pace with the wind behind me. But I got it done. I do tend to find the first week or two on plan hard after having the rest and upping the training. Hopefully I settle in by next week.

Well done for getting out there and smashing another tough session. I think it’s also because we’ve made a big switch from the tempo stuff to the speed work. In an ideal world that change would have been more gradual but it just comes down to time really in this case. Hopefully you feel well rested for Sunday and can enjoy some miles with Steve.

SATURDAY

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

Really enjoyed that. Was a little apprehensive running with Steve as he is so fast but that felt fine and was zone 3 all the way. Calf pain is gone and feeling more positive

So pleased you too got to run together. It worked out well as Steve needed to drop his pace a little to stay under LT1, I know he’s done that route quicker in the past, but his test, which I’m sure he mentioned has got me thinking too about how some of us train, basically not pushing too hard in our “easy runs”. A strong week though, so loads of positives to take