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Rye 10

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10 Mins WU @ Easy Pace (RPE: 2)

10 Miles @ HM Pace (RPE: 5-9)

10 Mins CD @ Easy Pace (RPE: 3)

With the hills, I’ve found half marathon pace is the best we can hope for here, but obviously that will fluctuate greatly depending on the section you are on. Dig deep up the hills and focus on good form.

See this as a training run, but equally don’t be afraid to work hard as that will bring the gains. Very best of luck. I’ll be out their marshalling.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

7

RPE

PACE

I knew I wouldn’t get HM pace, the pain level is high at the moment and annoyingly it’s not even just whilst running. I’m actually looking into getting a caudal injection. But I did try. I’ll start with the negatives because you know I like to whinge! I found it really demoralising that people I know I’m normally way faster than were passing me. That I struggled on the downs as well as the ups when usually they are when I can catch up from the hills. Not getting even ten minute miling. Positives – I did the whole race without stopping apart from to tie my shoelace. I ran every hill – I’m proud of that. I knew I wouldn’t get HM pace but I aimed for between 10.15 – 10.30. pace was 10.26 and finally I was only 1 minute 20 seconds slower than when I ran it in 2023. I’m trying not to keep beating myself up. I’m managing to complete these races even though I’m in pain, I was pleased my stubborn streak was back today. It’s been lacking of late!
Kelly DeRosa
Firstly, really well done. To run all the hills puts you above a lot of people out there. It does upset me to hear about the pain your are experiencing as that’s just not right. Keep exploring solutions as something must be wrong. I think given those circumstances and this stage of the training it’s important not to make too many comparison or judgements on time and pace. Because no-one would be at their best if they had your issues. In fact most wouldn’t even be taking part, the fact you are is testament to your will power and determination. Really well done Kelly, I hope you find a way of lessening the discomfort 🖤🧡
simon-linklater

Coach Simon