Two really good runs this week with the Tuesday evening and the half marathon on Sunday. I would be inclined to try and run a good time Sunday and make the most of having a place in that race.
8 Mins @ HM Pace RPE: 6 (2 Mins Recovery) 8 Mins @ 10k Pace RPE: 7 (2 Mins) 6 Mins @ 5K Pace RPE: 8 (2 Mins) 8 Mins @ HM Pace RPE: 6
10 Mins CD @ Easy Pace RPE: 3
A good session to practice some HM pace, but also appreciate the variation between the speeds at different distances. Work hard, run tall, smile. You got this.
Felt very comfortable running this evening even doing the 5k rep.
Excellent session Sue. And looking at the paces you judged it really well. Looking strong ahead of Sunday’s race. I’m confident you’ll do well if you get that early pace right. Coach Simon 🍊
Add in a few more of the new exercises if you want. But overall this is still a very good all round workout.
Gym session done. Had to change some exercises as Kettle bell room was being used for a class. I made sure the change used the same muscles.
A good yoga session which has aided my leg recovery.
Excellent work Sue and good to have that understanding of which exercises work which muscles. That’s good knowledge to have and can really help when switching a few things up. Coach Simon 🍊
Stick to your goal pace early on and it should feel easy. Dig deep in those final 5km to achieve your goal. The biggest mistake you can make is getting swept along in the early stages and going off too fast.
I went off to fast but felt comfortable. Struggled mile 11 & 12 which shows in slowing down of pace . Mile 11 is the only time my avg pace was over 11. Was able to increase pace by digging deep then I relaxed and enjoy again.
. As I was running kept thinking move arms relax. ,steady breathing.
Please with chip time 2.19.53. Avg pace 10.39 min / mile.
Fast half since 2017.
Absolutely superb. What a fantastic time and so pleased to hear you were working on the all the right things. Love how well you are running right now Sue and that should give you a lot of confidence for the spring and summer Coach Simon 🍊
