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10 x 2 Mins

LOAD: 24

10 Mins WU @ Easy Pace (RPE: 2)

2 mins @ 3k Pace (RPE: 8)
90 Seconds Recovery
x 10

10 Mins CD @ Easy Pace (RPE: 3)

Another simple but effective session. You want to be going quicker than your current 5k pace if you are going to make improvements. Your effort level (RPE) should be high for the last 30 seconds of each rep. Dig deep to make those gains 💪

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😬 Too fast

PACE

What can I say? So positives I didn’t have any issues with my Achilles – that’s good right?! But real disappointment I had to throw in the towel. Combination of my stomach, I ate too soon before running. I wolfed down a protein shake, simply because it was such a busy day and I hadn’t had a chance to eat properly. I thought it best to get some energy in me but protein shake was not the right answer. My stomach was on fire. The other issue was my lower back and glute. The sciatic pain has been really cumbersome of late and I really felt it tonight I know I only had a couple more reps but I made the decision to actually not push it anymore so I can actually complete Saturday. That walk back to the car was awful everything hurt! Positive the speed is still there, I could feel myself getting sloppy withy form, I try to use the bike lane line to guide me and I was at some points waving all over the place. I do think I was overcompensating for the pain in my left leg but also I think I’ve just really let my form go. Sorry really long one tonight, I think just as much for me writing this as for you!
Kelly DeRosa
The longer feedback always helps so thank you for sharing. In terms of eating, a good lunch around 1pm works for me but I then won’t eat again otherwise I find I’ll have stomach issues on an evening run. Rather than a protein shake perhaps a cheeky gel might help. Sorry to hear about the glute and the back. My only question with that would be are you stretching every day? If so, then great, hopefully things will improve. If not I think it is imperative with that sort of injury, especially if spending lots of time sitting down at work. Loads of good advice online in terms of stretches, but I think 10 minutes a day right now is essential. Sorry I know I talk about myself too much but from experience of having both sciatica and on-going glute issues the daily stretches is a life saver for me. If I don’t stretch for 2 days on the spin then my pain invariably returns. It can feel like a grind sometimes having to stretch at 10:30pm when I’m knackered but it’s as important in my routine as cleaning my teeth and taking a shower. Really hope you can find the solutions. On a positive note. It was good to see you running well and with some good pace. If we can keep the problems at bay then I think you’ll soon find yourself running well again on the back of sessions like this one.
simon-linklater

Coach Simon