“Gym” doesn’t only mean the gym

I’ve been swinging a kettlebell again—random bits in the garden while the dogs mess about. It’s almost embarrassing how weak I’ve let myself get; I tweaked my neck throwing around ~10 kg (we’re talking lunges and squats while holding the bell overhead or to the side—nothing crazy).

Point is: if you don’t work your muscles, they get weak. Strength matters. Do the simple stuff: air squats (single- and double-leg), push-ups, burpees, squat jumps, split jumps, high-calf walks, and calf raises on the stairs.

A pretty good week

I had a solid week and feel fit. Fitness isn’t just Zone 2 or threshold pace—those matter, but I also think about the ability to push. Can you get the heart rate high and hold it? A lot of runners raise threshold but get stuck there—anything above feels like hard work and the “push” gear disappears. I’ve been there.

Give this a try: tempo + finisher

I won’t say this is the reason I can push harder now, but it’s connected. You might have seen it on Strava, and I spoke about it here.

1. Tempo: Run a decent, honest effort for 4–5 miles. Don’t obsess over zones—if you can hold it that long, it’s not too hard.
2. Recover: 3–4 minutes easy.
3. Finisher: 15 seconds hard, rest 15 seconds, then sprint back. Go out-and-back, repeating hard efforts. Sprint as fast as you can within sensible limits (no hero injuries).

It gets really hard—but that’s the point. Thursday I finished a 4-mile tempo around ~5:01/mi (3:08/km). I wanted to jog home, but I kept the finisher because I’m convinced it’s what helps me run strong tempos without falling apart. Week 3 of this Thursday setup and it’s working. Saturday I backed it up with more tempo at ~5:00/mi (3:07/km) plus hills: tempo → hills → tempo. Classic winter session.

Final tip: Week one of eight

When I train, I view each key session as Week 1 of 8. That mindset removes the drama. It doesn’t mean I don’t try; it just takes the edge off. If you’ll do “tempo, hills, tempo” for the next 8–10 Saturdays, it’s not the end of the world if one isn’t perfect. Try that mindset: call it Week 1 of 8—even if you won’t literally repeat it. You’ll relax and run smoother.

On prices, VAT, and support

I wasn’t trying to be negative about 262 or VAT. I hate that prices go up with little context. We’re juggling new tariffs/taxes/fees—even email software goes up (Mailchimp alone is ~£500/month). We’ll always do our best on prices, which is why we love bundles and “free socks” type deals—two items in an order spreads costs and helps a ton.

Most importantly: thank you for supporting 262 and me. I don’t care if 262 makes millions or not-much; I love the journey of building a brand. We’re not losing money (good start!), but I can do better at tracking and not being so loose at times. Imagine loving your job—it’s rare, and I’m grateful.

Rooting for you.

— Scully

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