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Beckley 10K

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10 Mins WU @ Easy Pace (RPE: 2)

10k @ 10k Pace (RPE: 6-9)

10 Mins CD @ Easy Pace (RPE: 3)

Tough race. Don’t panic if your effort level is high early on, that’s the hills, it’s not all up. Try to maintain a consistent RPE throughout and hit the downhills too to make up time. The last km is great, so really dig deep and see how much below your average race pace you can go.

Tough race. So no need to be setting yourself targets here or making comparisons with previous times.

All the time your running with niggles it’s going to be tough, but if we can get you through this period then there is still that possibility of making big gains ahead of the Spring race season

simon-linklater

Coach Simon

FEEDBACK

4

ENJOYMENT

RPE

9.36

PACE

I know, I know I wasn’t meant to be making comparisons but couldn’t help myself! Over 2 mins slower than last year. Only just got under an hour. People passing me that Id normally have no problems keeping in front of. The only kudos I can give myself is that I didn’t stop once. I did really struggle though, I felt dizzy and sick a few times as well as the real torture of the hills on my glutes. Ankles actually weren’t too bad (I’ll take that!) but struggled so much with the glutes and lower back. I have physio booked in for Wednesday though so hopefully I’ll have some feedback I can use. I’m just trying to retain my age category this year, I was leading all last year and got pipped at the end. Be gutted if that happens again! This is my last chance with all the speedies moving up!
Kelly DeRosa
Way too hard on yourself Kelly. That’s a decent time given the circumstances. Those runners who beat you, that you normally beat, what would have the outcome been if they had your glute pain and you were fresh? Something to consider. Snape Wood and Pudding Dash probably the 2 key races left on the calendar to pick up some valuable Club Championship points. You might just see me at both for that very reason. Please let me know what the physio says. I’m off this week from tomorrow but will still reply to the odd WhatsApp message if it’s important.
simon-linklater

Coach Simon