Transformation Thursday: 17 Days To Go… Almost Sub 100 Time!

17 days until my Ealing Half Marathon now.

This week is my final “hard week” of the plan I’m following.

On Sunday I had 20KM on the plan with the first 10KM easy, followed by 10KM at race pace or faster.

I ended up clocking an average of 8 seconds faster per km for each of the 10KM, so it was a huge confidence boost.

I completed the session doing 12 laps of my local park. Chandni and Sia came along to cheer me on which definitely made the “monotony” of the laps more motivating and fun.

I’m attempting a sub 100 minute half for the third time. The first time I tried I just wasn’t prepared. The second time I was in great shape, but went out too fast and blew up 16KM in (was on track for 96 minutes!).

So my lessons for this time are:

1) Follow a consistent plan (this has been a game changer)

2) Practice race pace regularly

3) Stick to the game plan on the day. The plan is 4.44min per km for the first 16km then if I have gas in the tank, to press on. If I don’t, hang on for that 100 minute goal!

My current split at the moment is as follows:

Sunday - Long Run

Monday - Muay Thai

Tuesday - Easy Run

Wednesday - Off

Thursday AM - Tempo Run

Thursday PM - Weights (Legs)

Friday - Weights (Upper)

Saturday - Off

On that note, time for my tempo run! Before I head off, let’s dive into this week’s Transformation Thursday…

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3 Ways To Look, Feel & Perform Your Best

1. Try this the next time you want to snack.

At last week’s Masterclass I asked the question:

“Who struggles with snacking?”

Almost every hand went up, with the chat box going crazy. So I suggested for the next 28 days to try these two actions and see what happens:

Having a source of protein with 3 main meals a day.
If you think you’re hungry / need a snack, drink water instead. You might just be dehydrated!

2. Are you experiencing a death by a thousand cuts?

One chocolate bar turns into two… one glass of wine a week turns into every other day… one meal out a week turns into 3x takeaways…

Left to our own devices, and over a long enough period, it’s so easy to slip into bad habits again.

It’s why accountability is so important, with these 3 methods being amongst my favourite:

Weighing yourself at least 3x a week
Taking pictures in your underwear every week
Telling your friends and family about your goals.

Bonus - hire an expert coach to report to and hold you to account, like we do at RNT here.

3. Sunday Sanity tip…

We’re all busy. So one strategy I use every week to help manage my time effectively is called Sunday Sanity (credit to Dan Hill for introducing me to it).

I used to wake up every Monday morning anxious about the week with questions like:

“When will I train?”

“When will I prepare meals?”

“How will I hit 10,000 steps?”

“How will I get all my work done?!”

Until I started spending 30 minutes every Sunday to review my goals, my biggest to-do’s, and plan for when I’m going to get everything done.

Then all I needed to do was execute and treat each health item as a non-negotiable business meeting with myself!

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