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Hastings Runners Handicap 5K

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2km WU @ Easy Pace (RPE: 2)
8 x 100 Metres Strides (RPE: 8)

5km @ 5k Pace (RPE: 7-9)

2km CD @ East Pace (RPE: 3)

So important to know your 5k pace and stick to that at the start. The temptation is to go off too fast and try to catch people up quickly, don’t. Keep it consistent, trust your pacing and then in that final km you’ll start to catch those that have made that mistake.

Be smart. It’s likely someone under the radar will knock 2 mins off their time, they always do. So most of us have zero chance of winning this race, hence why it’s important to keep the pace consistent and not push too hard and set yourself back with the glute. Very best of luck. Obviously if you beat me I’ll be annoyed 😂

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Overall I’m pretty happy with that this evening. Not a PB but my fastest 5K this year and considering the year I’ve had I’m taking it as a win. I’d been feeling anxious about it all day and just kept saying to myself relax and enjoy it. I found it tough but I did enjoy it! My brain definitely gets the better of me in the moment and I think after all the injury its going to take some practice to remind myself what I am capable off and how hard you can push on when you think you’re done. I had covered my watch to try and run purely on feel. I did have a very brief walk in the last km but quickly had a word with myself and got back on it. Still finished with average pace just under my 5k target pace. Lindsey caught me just after that so I was frustrated as I could have held her off if I’d kept running. We were probably only 400m from the finish . I managed to stick with Lindsey she offered me lots of encouragement so I felt a little bad about beating her to the line…however I don’t think I’ll get many opportunities to get to a line before Lindsey again so got to take them where you can!! I have a little niggle in the glute now but otherwise I ran pretty much pain free and I felt strong so hopefully it’s the beginning of the end and things are going to start moving forward a bit for me now🤞🤞(got my appointment to see the physio to hopefully get my back scanned and finally get to the bottom of what’s happening)
Alice Tigwell
I feel a little bit emotional reading this feedback. Mainly the bit at the end when you said there is very little pain. I was thinking about your time yesterday and how of all the achievements the team have had and all the PBs, this potentially tops all of those. Simply because of the adversity you’ve had to battle through and done in a way where you’ve not moaned about it or complained, but just stuck with it. It’s easy when things are going well and improvement comes naturally, but at times when it’s a struggle that really shows someone’s character. So you should be incredibly proud of yourself right now. And hopefully this is a little reward for that dedication and a bit of light at the end of the tunnel. Plus, if these are the times you can run on limited training, just imagine what is possible once we can pick things up again and reintroduce the speed work. Exciting right? Fantastic running Alice!!
simon-linklater

Coach Simon