See how you feel Tuesday. Although if going for the big one Sunday, then getting some speed in the legs might not be a bad idea. You could always do them at slightly lower effort. I’ll always be honest with you as I think that’s my job. Am I fan of the sub 90 min strategy? No, not really. I think it’s a big ask, it’s possible, but equally I was there that day you had the problems at parkrun, so I will always have some caution. Jamie T is a beautiful runner and likely to be chasing a 1:32. That could be an alternative goal if you wanted to run with him. Have a think and happy to discuss in more detail. Were this not so soon after the efforts of Seville and last weeks little illness I would probably say go for it.

125 Points Achieved

MONDAY

TUESDAY

26pts | 8-8-6-8 Mins (HM)

26 POINTS

10 Mins WU @ Easy Pace RPE: 3

8 Mins @ HM Pace RPE: 6 (2 Mins Recovery)
8 Mins @ 10k Pace RPE: 7 (2 Mins)
6 Mins @ 5K Pace RPE: 8 (2 Mins)
8 Mins @ HM Pace RPE: 6

10 Mins CD @ Easy Pace RPE: 3

A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.

26 Points

Did this on Thursday morning as I couldn’t get to Efforts on Tuesday. I did ok but really still a little tired and sore after Seville. 7’07” per mile seems to be my comfortable quick pace at the moment. I’ll knock twenty seconds off that as the year goes on

I’m not surprised you still feel it as does raise the question about how hard to push Sunday? Any doubt and I would reign it in a little. But will leave that up to you. Happy top chat if need be, but well done on this session Conal

WEDNESDAY

This was only forty minutes easy

No worries Conal, but thanks for letting me know.

thursday

15pts | Conal S&C

15 POINTS

Step Ups	1 x 70 Secs
Split Squat	3 x12(5kg)
Glute Bridge	2 x 14
Single Leg Deadlift	2 x 12(5kg)
Forward Lunge and Rotation	2 x 12(5kg)
Bent Over Row	2 x 14(5kg)
Russian Twist	2 x 12(5kg)
Squats	2 x 15
Plank	2 x 60 Secs
Bicep Curls	2 x 15(5kg)
Tricep Dips Dumbbells	2 x 15(5kg)
Wall Sits	2 x 60 Secs
Dead Bugs	2 x 15

More of a stretch than a proper weight session. Still tired and sore but going the right way. I might do parkrun very easy if that’s ok… 24/25 minutes. Not sure how I’ll do at Paddock Wood. I hope to run quickly but not certain how I’ll feel on the day. A loosener on Saturday feels good.

Happy if you wanted to do an easy run Saturday. From the feedback you’ve given me this week, my advice for Sunday is just run to feel. This really isn’t the time to push for a quick half marathon. So soon after Sevile. Just look at how much Sam is struggling, granted he was ill as well but we need more time to recover from a marathon ordeal.

FRIDAY

Good to rest

SATURDAY

16 Points

Sounds like a nice warm up ahead of Sunday

SUNDAY

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

This went really well. I did parkrun on Saturday at marathon pace but knew I had a chance of staying with the 1hr 30’ pacer. I started at 100m behind the pacer but kept that distance and was running comfortably. I thought I would probably fade away after five or six miles but I held it steady and it was only my ninth mile that I dropped down to 7’07” minute mile and I settled in to the slower pace so I was fairly comfortable rather than pushing too hard. My average pace was 6’58” per mile so I only need to improve by 4” per mile and I’m sure I can do that. At Brighton last week I still had tired legs and tightness in my chest but I was just about fully recovered here and really enjoyed it. Will definitely rest up the next two weeks and will run HHM relaxed, maybe around 1hr 38”. The club 5K on April 8 is the next time I’ll push hard. Thanks Simon. That couldn’t have gone better. … Just remembered, don’t think I can do April 8th. That’s a shame. Will aim to run sub 20’ at parkrun in April.

Amazing. What a fantastic time to produce on what must be pretty tired legs right now. I think that highlights that there is a sub 90 there is we were to target that with a solid block of training and lots of half marathon paced runs. Can’t tell you how impressed I am. I often tell others on the team who say silly things like “I’m past it” or my “best days are behind me” and they are in their mid 40s, about how well you have run in the past 12 months. So thank you as it’s inspiring lots of people to keep training smart and achieve their own goals. What a performance.