March 16th - 22nd

I’ve ditched an S&C this week and put in another easy 60 mins. If that feels too much we can switch back. But I think if you were to head out for something super easy, it just keep the legs ticking over, rather than smashing them in another workout. More points, less damage potentially. As for Sunday. What a day. HHM is the best. With the swim as well could be wise to take it a bit easier. A big gang will be joining me at 2 hour pace. Perhaps stick with us for a bit and then kick on towards the end. 🤔

133 Points Achieved

MONDAY

TUESDAY

25pts | Timed Taper (HM)

25 POINTS

Recoveries: 120 Secs for the 12 mins, 60 Seconds for the 1 min reps.

A really good session to do as a group the week in the lead up to a half marathon. It gives you an opportunity to run a few miles at goal pace and also get some speed in the legs. Be sure to stick to HM pace though, any quicker and it defies the object of the session and you will be tired on race day.

25 Points

Enjoyed that HHM prep session, although wasnt as easy as it looked on paper haha. Sorry I didnt make it to sea front. I ran the 12min reps at 5min per km pace.. not sure if im actually that quick over HM (especially hilly hastings) but we will see!

No worries. I know it’s a trek for you into town. So check out my last HHM from 2024. I felt like I paced this one perfectly (https://www.strava.com/activities/11028915493) You might want to go a 5 seconds fast per km to come in 1:48-1:49, but that feels about right for you if I’m honest. Well done on today’s sessions.

WEDNESDAY

10pts | Home Legs

10 POINTS

A good home workout for the legs. No weights needed, but if you do have some that will add to the difficulty. Recoveries around 30-60s. If time is limited then combined two exercises together. So whilst recovering from squats for example you could be doing your calf raises. This could save you as much as 15 mins.

9pts | 30 Mins Swim

9 POINTS

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

45min swim.. the swims im really seeing huge improvement and really.enjoying them.. the s&c im slacking, didnt do this one yesterday. Sorry

To be honest of all the things on your schedule, given your age, the S&C is the least important thing (over 40 is when it becomes a must), so I’m not worried about that. And if you wanted to ditch it from the schedule and add in some extra cardio I would be happy to do that. I’m just delighted to hear you are noticing the difference with the swimming. Great work Mitch

thursday

20 Points

I forgot to mention, I did this session on Monday (was actually 90mins) and took the rest day today.

No worries. Thanks for letting me know!! Well done on smashing it out (on Monday)

FRIDAY

18 Points

Legs were feeling a bit heavy so decided to do a 90min bike workout here.

No worries, sensible, especially with Sunday looming.

SATURDAY

SUNDAY

18pts | 60 Mins Swim

18 POINTS

60 Mins Swimming @ Easy Pace (RPE: 3)

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 60 minute swim replaces an easy run and takes away any impact. Ideal if you are struggling a little with injury.

66pts | Half Marathon (Race)

66 POINTS

Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.

66 Points

HM done, swim I gave a miss.

I don’t blame you for ditching the swim. Especially if HHM was a struggle. Perhaps just a little spicy with the pace through 5k? It’s hard. Pacing a flat half marathon is tough enough. I cocked up Paddock Wood one year and the last 8km or so were just awful. Whatever the reason, sometimes we have these runs, the most important thing is to step back and look at the bigger picture, and despite the hurdles you’ve had to overcome I still feel like you are making progress. So keep going Mitch, and well done for earning yourself one of the best medals going.