Andy first runner here back with Week nine off the half marathon training Siri's.

I'm delighted to be back out here today because I am on the trails.

It's been about three weeks since I've been able to get out onto the trails, but I'm actually out tonight's Thursday today when I'm recording this.

Andi, I'm gonna be out tonight so I can't go out on the industrial estate, Unfortunately, so I can't to record in the daylight.

So let's just talk about today's video quickly.

What it's gonna be.

It's gonna be a quick one because I'm busy, really busy with work at the moment.

I have taken the time off this morning to come out and do this work out.

However, I need to get home.

It's and it's possible.

Before we get into the workout in the structure of the video, we're gonna talk about the work out.

We're gonna talk about the week's training, how we're feeling, But before we do that, I realized I haven't announced yet, but I will be at the national running show next weekend's.

I think it's the 20th 21st or something.

I'll be there on the Saturday.

If you're there, let me know.

Down below.

Let's meet up.

I know there's a few YouTube is going.

I know there's a few people have commented on my video.

Aren't YouTube Is that going?

It'll be awesome to meet up.

So if there are any of you there, let's let me know and let's grab a coffee or whatever when we're there.

I'm excited about that.

It's gonna be awesome.

Day.

It looks like it is anyway, gonna take the camera, do nice to talk about it, and they're gonna have some fun.

Anyway, let's get on with today's work count.

Let's talk about what That is how we're feeling.

Ana, get this ball rolling.

We've already done 3.5 miles warm up, which is completely excessive amounts to three and then three Cool down because the workout is four miles.

So want to do 10 today?

Unfortunately, not hit.

In the weekly days that I'd like to be running, I'd like to be doing at least five.

Even though the Planet six we're only manages to four.

I can't do anything about that.

No work is absolutely mental.

And if this foreseeable future I can't see that changes.

So what I'm trying to do is really pack in what I can on the day sensibly on bulk it up with some more easy miles so the Wal Mart can cool down.

It's three miles well done, 3.5.

Cool down to 2.5 and it's gonna be a four mile workouts.

So without further ado, let's crack on, talk about the workout and get this show on the road.

Wear workout today is effectively a four mile threshold run, but it's broken down, so we're gonna be doing two miles threshold, continually stopping, having a two minute rest.

Then we're gonna be doing one mile on, stopping for a minute rest and then another mile, stopping for a minute rest.

And that's the end of the workout.

So kind of a continual theme throughout the plan.

There's lots of threshold work done around mile repeats and things on today is just effectively another one of those now.

Tuesday was a really big session, so normally you might recognize that we do five mile repeats.

Today's four I'm getting it's that I'm guessing it's done on this because the session was quite heavy on Tuesday night.

We'll talk about that afterwards.

That was a eight by one K reps.

So today, hopefully it should be a little bit easier.

I'm just going to settle into pace.

Just going to get I've got the heart rate monitor on.

So I'm gonna run by field.

But I am gonna have my heart rate on.

I want to be aiming.

I did a Thresher workout last week.

We did a 20 minute tempo ram on, then Sorry.

20 minute threshold run and then six by 200 after now through the 20 minute threshold run.

I have a nice heart rate of 1 71 cents to peaked at 173 but that's where I held it on.

For me, that's comfortable.

I raise half marathons around 1 75 to 177 of my 10 K's.

I'm up in the one eighties early one eighties for my heart rate, so I'm trying to keep it low one seventies.

I just keep it controlled.

I kept a controlled last week when I wanted to push on.

I didn't and I held those miles spits around six flat.

Gonna do the same again today because we're on trails.

We're gonna do the same route we normally do is kind of up for smile down the second mile.

I'm kind of anticipating a bit slower today.

Be honest between 66 20 probably nearly 6 20 on.

That's fine because Tuesday session was a beast.

It's all about control today.

Keeping consistent keeping that threshold.

Zoning check.

We don't push outside the thresholds on.

Otherwise, we are completely undoing everything we've done.

This is a threshold workout, not Vo two, Max.

So enough of the waffle.

Let's crack on with the work out and get this show on the road.

Hey, boys and girls 1st 2 miles.

Done.

Uh, 6 14 going up 6 21 coming down.

But then I get to about half mile point and I normally keep going down.

I decided to come up.

I don't know why that by the way, heart rate stayed nicely between 172174 touch.

Hi.

And actually try and bring it back on this next one.

I really want to sit around the 172 tops, so this mild spits gonna be slower, which is fine.

I need to discipline holding in that threshold.

I got really excited coming down the hill.

Andi just kept pushing on was going sub six, which is fine.

But I carried that momentum on up the hill on my heart rate peaks of 176 I thought, World boy, it's a special.

Definitely beer to Max.

Oh, rained it back.

And yeah, so that's gonna be the old for that smile.

Really?

Take it back a notch.

It doesn't matter what the time is.

Just sticking out.

Special zone.

Feel comfortable?

I feel really good at the name intimately.

Really good.

Feeling fit.

So contemplating.

Okay, that's cool.

6 18 Kept it 172 all the way up the hill.

There's a short sharp, but there was a peak of 175 because I pushed up.

That point is there are five miles or something, but the whole rest of it on 17 under 6 18 Okay, guys, So that is ready for done.

Nice and calmly.

1 70 was Won't be average.

Picked up 171 once, but it was downhill.

Kept it controlled.

6 10 Who?

That's what it was all about today being consistent, making sure we didn't overstepped them out with the heart rate.

Making sure we kept it would in control with the threshold we cannot vo two max one on.

Uh, yeah, cops in solid started time.

So that is Han Austin for my work.

Half done.

I tell you what, After running on the concrete for three weeks, it's amazing.

Hell running on hilly trails changes things.

Obviously, I'm not getting hung up about the times on the mouth spits.

I know I can run faster and have run faster, but you must.

We Goto has put my last video.

Got to get that whole timing thing out ahead.

It's an ego thing, thinking I can run quicker.

I can do this.

I can do that about being controlled in these sessions.

It's about being in the control of everything your form, cadence, your breathing, focusing on completing the work out efficiently and effectively.

So I am over the noon with that.

That's some solid stuff.

So let's now talk about Tuesday session quickly before we wrap this video up right?

Okay, go.

So Tuesday session was eight by one K.

As I said before, it was a solid, consistent work out with, so you might have seen the video last week, but we were running in torrential rain.

It was cold.

Little bit.

Windy wasn't anything like that.

James did feel that.

I'm sure video on his channel at some point.

Um, obviously, we struggle with those six you saw in my workout video How much we struggled during the six.

It was a really feeling of dread.

Going into doing ain't so.

What we did is we started the 1st 1 off slower than we normally would just to ease into it, to run a 3 39 After that, reps 2 to 8 were all between 3 31 and 3 27 So super awesome consistency, Which is, as I keep saying what training plans were all about being consistent and working out to your ability.

It was a really good feeling, actually, because I got to repaint and felt like I could do maybe one more, two more.

So next week is prescribed 12 which is insane.

What I'm going to go into the mind set off next week just to give you guys an idea, because that is quite daunting, going from 8 to 12.

And when you struggle with six and then just about managed to do 8 12 is a massive jump.

It's another third of the work out again.

So I'm gonna go in with the mindset of doing 10.

So it's still a progression.

And then if I have anything left after 10 I will do two more.

But I'm not gonna stress too much about it because I'm say one K reps on how my least favorite work out.

But you know what, guys?

It went well.

It went really well.

We can't complain.

So far, the workouts throughout this whole plan have gone well.

It's just about being consistent, being efficient and being sensible, not getting caught up, as I said a minute ago, in the ego of times and everything about working to your ability, because at the end of the day, everyone has their own ability.

You know, I might be slow to some people really slow and fast of other people, but to me, I'm continually pushing to get that PR.

So yeah, Tuesday session went really well.

I have I will have done put the splits up on screen so you will have seen exactly what we've got.

So we're Yeah, that is weak.

Nine summary Done.

Let's get the cold ground done.

So as always, guys, a massive thank you for your continued support.

Constructive feedback.

I really appreciate it.

You're sparing me on every week.

Forget this.

Siri's done in this training.

Done.

It's great to have you on board with me for my journey.

So do you enjoy this video, guys?

You know what to do.

Please give it, like, share it with friends and subscribe to the channel you knew for weekly running videos.

I shall see you next week.