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Weekly Recap #3 – 24/11/2019

“To give anything less than your best, is to sacrifice the gift.

Steve Prefontaine

Hello hello hello, how are we all doing? I’m back now from Budapest all rested up and ready to crush my next training block. Oh, I had a lovely trip thank you for asking ๐Ÿ˜˜


I’ve really pushed myself this week and have been trying to stretch my mental limit. I had two very strong sessions early in the week and then a flop on Saturday. But overall everything seems to be going in the right direction!

Monday am – 11 miles easy @ 7:33min/mile, gym session, sauna 30 min
Monday pm – 2 miles easy @ 8:04min/mile (Testing a new shoe ๐Ÿ‘€ review coming!)
Tuesday – 4.7 miles WU, 5x1km (100s) 5x600m (60s) session, 3 miles CD
Wednesday – 4.2 miles easy @ 7:35min/mile, gym session, sauna 30 min
Thursday – 2.1 mile WU, 20x(1min off / 1min on) Fartlek session, 2.5 miles CD
Friday – 10 miles easy @ 7:02min/mile
Saturday – WU, Session, CD (more about this below)
Sunday – 14 miles steady @ 6:20min/mile
Totals: 75 miles all in 8hours & 36mins

It’s becoming really obvious I am a man with 1 speed. When I try and hit the quicker paces I look down at the dashboard, press the big red NITRO button and… pfffff. Nothing. The canister seems to be empty ๐Ÿ˜• This was most apparent in my Tuesday session when my pace for the 1K reps was the same as the 600m reps. What that says to me though is that I have areas to improve in. This means more gains to come.

Visual representation of my arriving gains


I will hold my hands up and admit, the session I did on Saturday was shit. 0% of me wanted to run before I even started. The voice in my head gave me excuses and I started to listen…

The Excuses

“You’re too tired.” I had been to a black tie event the night before, worked Saturday during the day and ended up having 4 hours sleep. I felt sore during the warm up and I couldn’t be bothered to push through it.
“It’s too dark.” Where I had planned to do the session is normally lit by floodlights in the evening but tonight it wasn’t.
“It’s too cold and wet.” The temperature was lower than Brexit’s chances of being successful and the top layer of water was making it sketchy under foot.

All of these excuses were going through my head and I let them get the better of me. I started running home mid-session. NOT. GOOD. ENOUGH…

The Mental Fight

I gave myself a dressing down on that jog home. Why had this happened? Where had I gone wrong? Then I remembered why I train in the first place. I train to prove to myself I can rise above situations like this. I train to be the best I can be but how can I do this if Iโ€™m so willing to give up? So I diverted. I diverted my jog home to another more lit street and finished the session I was meant to be doing.

Am I more physically fit for finishing that session? Nah. But what I am learning is to find ways of finishing sessions even when the chips are stacked against me. Each of these battles are won or lost in this mental game. The more you win, the more likely you will achieve your goals.

The race of my current 3000m PB. I want to be better than that guy on the right.

Lots of love,

Will xx

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