Battle 10K

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10 Mins WU @ Easy Pace (RPE: 2)

10Km @ 10k Pace (RPE: 5-9)

10 Mins CD @ Easy Pace (RPE: 3)

There are 3 sections to this race. Kms 1-3 mainly downhill and flat. You’ll be under goal pace but be sure not to go too fast, you’ll need to conserve energy for the hills between 4-6km. This is when you’ll be working really hard, but dig deep, once you reach the main road it gets easier and you’ll get a 2nd wind.

The final stretch is flat, but still a grind. The finish down the high street is the best part so try and save some energy for a strong finish.

With so many recent PBs and you’re holiday I think approaching this with no expectations or pressure is a good move. Still look to run hard, but just don’t worry so much about time.

Esmee and Jax both have similar target times so you could opt to run or follow either of them, perhaps even run together.

Coach Simon

FEEDBACK

2 ENJOYMENT

RPE

6.48 PACE

This really didn’t go well for me at all. I totally wasn’t feeling it yesterday and had messaged nick to say I had doubts. I was feeling really unfit, exhausted, my ankles were hurting but also my glutes have been playing up. Id put it down to all the driving but I just couldn’t shake the aches. Everything seemed to be going wrong yesterday like leaving luggage on holiday, the tiles coming of my roof and I was convinced it was an omen. Felt horrible this morning, bad tummy and feeling sick then when we got to the race my name wasn’t on the list! The guys were really great and apologetic as I’d shown them the confirmation email but transpired I’d actually forgotten to book it! That was it, I totally lost it. Didn’t want to run, didn’t deserve to run but then kinda got coaxed by Kayla and Nick but it was the worse race so far. I felt sick. I actually had to stop a couple of times to retch but the worse was the complete lack of energy in my legs. No matter the pain from my ankles or anywhere else, I’ve always felt I had the strength. But i just didn’t have it. Id also double protected my ankles with tape and compression socks which was the absolute worst idea as I couldn’t feel my feet towards the end which just made things harder. I’m so disappointed with myself. I did terrible, I felt terrible and having a right moan fest I know. I’m sorry just really annoyed with myself

Kelly DeRosa

Thanks for sharing. It really helps having this much detail to appreciate how your experience was. You’ve written “I’m so disappointed with myself” and “just really annoyed with myself”. My response to that would be why? Nearly everything you’ve listed that went wrong wasn’t your fault. You’ve obviously had a busy few weeks I imagine as a single mum, in the school holidays with work as well. Balancing that with the running as well is a lot of deal with. I’ve got it easy. No kids, don’t have a real job and I still find it tough at times to get things done and can struggle mentally. So I look at someone like yourself with so much respect and admiration. It upsets me to think you can’t see that and turn it into a negative. The fact despite all those punches you took in the build up to this, you still ran, still tried hard, and were there to support and compliment others on the team is great. I think in moments like this it’s important to turn that self narrative around and say “Actually, you know what, I did well today, given all the shit that was thrown my way, yes the race went badly, but I’m proud I did it”. Focus on what you can control. Going forward there’s still stuff we can work on to make you a stronger runner and old Kelly. But please, try not to be too hard on yourself, especially when times are tough.