Week Commencing: 13 APR 26

Choose Day👇

Just to be clear, Friday is a time trial not a race. One option might be to do it at parkrun and tuck in with a quicker runner 🤔 For the 400s. Because the volume is higher, if we are not hitting 1:15 for all of them that’s not an issue, we’ve still got 6 weeks to find that pace. Anywhere between 1:15-1:18s is still decent. What was you did in the first rep the other week? 1:07 😂 None of those. Keep the other runs super easy. Any problems just shout, happy to help if you want me to come along for the 400s, although we won’t have track in the morning.

Coach Simon🍊

123 POINTS TARGET

129 Points

MONDAY

gym-workout

Paul's S&C

15 POINTS

All good
💪

Coach Simon 🍊
15 Points

TUESDAY

paul-1-mile

10 x 400 Metre Reps

24 POINTS

All reps sub 5 pace. I did have a slightly longer recovery after rep 6 as I said hello to Lindsey and Andy. Legs were dead at the end and for the first time in years full of lactic and heavy as lead. So I did a longer cool down to help. Sorry I realise this was meant to be a 1-2-1 but not having the track and this weekend threw me out of kilter. Next time I’m on lates for Tuesday we could work a session out, just not sure on logistics.
Honestly it’s fine about the 1-2-1. Whatever works best for you. To be honest this week is pretty manic with 10 finishing plans Sunday and I think all want new ones. Plus I’ve got my first session with TrailFam tomorrow which wipes out 3+ hours from my week. But next time, for sure, let me know and we can possibly try and work something out. As for the session itself, bloody hell, all under pace. That’s incredible. This is on right? This is going to happen!! I read somewhere that out body can actually convert some of the lactic into energy, so when you feel that, use that realise you can actually still kick on. Awesome work Paul.

Coach Simon 🍊
24 Points

WEDNESDAY

gym-workout

Paul's S&C

15 POINTS

Legs are feeling yesterday but we got it done.
I’m not surprised, but glad you were able to get this one done. Great work Paul

Coach Simon 🍊
15 Points

THURSDAY

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pett-xc

60 Mins Run

18 POINTS

Got carried away and did over 90mins trails. Ill shorten Sunday a bit to compensate. Mile speed session I’ll do for the first mile of parkrun. Should be fun
To be honest your weekly target is still fairly modest so happy if you feel good if you want to extend the easy runs, so long as they are kept easy and don’t effect the main sessions that is fine.

Coach Simon 🍊
18 Points

FRIDAY

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1-mile

1 Mile Race

15 POINTS

Went out way too hard to get past the early starters. Hing on for Garmin says my fastest ever mile so that’s progress. Then to go on and finish sub 20 after a min break is cool. Mad to be leading the first mile of Hastings. Looked like you had a fairly decent run too. I’m looking forward to Worthing
Yeah that first 400 was bonkers. Again I know I mentioned the metronome and I wouldn’t mind setting you up for another crack at this before the night using that to get your pace right. Your cadence was up near 220 in the first 50 metres 🤯 and dropped off massively so that’s what is dictating your pace. On the night, assuming you have a pacer we don’t need to worry about that, but just getting one good attempt in could be huge for confidence. Yeah felt good again today. Cruising for the most part at around 160 HR until I kicked at the end. Just need to be a little careful not too push too hard but well set for a decent effort at Worthing in a few weeks time which should be fun.

Coach Simon 🍊
24 Points

SATURDAY

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rest-day

Rest Day

0 POINTS

SUNDAY

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su-sparkes

120 Mins

36 POINTS

108mins but went way over Wednesday so I’m up for the week overall. Stop start still as the group couldn’t manage the average pace again. Saturday I did use the metronome it was just such a scramble at the start I went and didn’t settle in quick enough. Definitely I’ll have another go and start on the line. I didn’t want to miss the briefing as I was in my HR vest and it wouldn’t have looked good if I did.
Nice to run with the group. Pett & Guestling Woods right now are amazing. Might do an easy run there Wednesday before the bluebells go into hiding. Yeah enough pts banked this week. Sorry about the incorrect assumption on Saturday, makes sense about the start. I feel bad now though as I did neither (ran past the briefing wearing my PB Runner top 🤦‍♂️) but equally we are being treated quite badly by certain people and I would never stoop so low as to blank members, hence why promoting PB Runner is more important to me right now. Anyhow let’s not talk about that. Well done on another solid week.

Coach Simon 🍊
33 Points