Wk33 into Wk34

This last week was an almost perfect week exercise wise – 3 runs, 2 strength sessions, 3 rest days.

Not the most miles with just 16.8 miles, but I did do two good running coaching sessions earlier in the week, where I was able to motivate and push two people to do a little more than they’d push themselves to do. And they enjoyed it, which is always good.

I’m still just ahead in my mileage target, I’ve done 62 miles and we were 61% of the way through the month, so that’s good too.
💯 mile 🎯 I really enjoyed my 10 mile run today, a change of scenery, and a nice wee challenge on the trails.

Here’s what I did last week:

Mon: Rest
Tue: 4.6M Interval coaching session
Wed: AM HIIT 25 + Deadlift strength PM 2.2M hill coaching
Thu: Rest / travel & 1hr walk
Fri: HIIT 25 + KB Strength
Sat: 10M trails
Sun: Rest

My neck and shoulders seem better too. I got acupuncture last Thursday and I have anew sturdy chair at work, and it all seems to be working. I’ve not done physio strength since Friday, but I’m feeling no pain in my beck or shoulders, so fingers crossed it’s gone.

One thing that wasn’t so good was my sleep. There’s a few changes in work and it seems to be having a knock on to my thoughts and I seem to be waking up at 2:36am – ping! Or thereabouts. 5-8 hours sleep – not great!

Friday night I was in bed later than usual, then work really early after about 5 hours sleep, and couldn’t get back to sleep. So today could have been better. I’ll aim to be better with it next week.

I could really do with a holiday from work, but the next 4 weeks promise to be a little crazy at work, so I’ll need to be careful to get a balance with it all. I’ll have holidays soon, and I’ll just need to man up and get extra efficient until then.

Here’s the exercise plan for next week:

Mon: HIIT & Lower Strength
Tue: 6M Run Coaching
Wed: Rest / Edinburgh
Thu: 8M Run / Physio/acupuncture
Fri: HIIT & Upper Strength
Sat: 11-14M
Sun: Rest (maybe work)

Sleep – try to be in bed for 9 or 10 at night, up early to train.

Strength training Monday & Friday in Foxy’s Garagym, run days Tue, Thu, Sat. Rest days Wed & Sunday.

I’ll leave you with this… if you think I’m crazy with Foxy’s Garagym… look it the massive blow up unicorn I met in my friends garagym!! Funny funny. If that’s a lesson I’m not giving a sh!t about what others think, I don’t know what is!

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