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Paddock Wood Half

LOAD: 700

2km WU @ Easy Pace (RPE: 2)
21.09km @ HM Pace (RPE: 5-8)
2km CD @ Easy Pace (RPE: 3)

Very few hills, the most notable at the start, so an excellent opportunity for a PB. Try and nail down that pacing early on and keep it consistent. Dig deep when it gets tough.

My trusty pace sheet is saying around 8:40 per mile. I think important not to go any faster than that and then see how you feel as the race progresses. But as this was a relatively late entry, let’s not worry too much about target times or pace. Go out and enjoy it. Run tall and dig deep when it gets tough and that way you’ll get some really gains from this race. Good luck Andy.

simon-linklater

Coach Simon

FEEDBACK

5

ENJOYMENT

RPE

PACE

The first 6 miles went very well. Unfortunately the next 7 and a bit miles didn’t go so well. I think a combination of the unexpected heat and going into this feeling quite tired just put paid to any credible performance. My only consolation that I can take away from today’s race is that I wasn’t alone in hitting that wall. My mind was willing but I just had nothing in my legs. I was very conscious of taking on water but I found the water stations very congested which meant I had to stop for each one and it got progressively harder to get going after each stop. Once the 2 hour pacers passed me then I didn’t actually give up but my enthusiasm was seriously dented by then and it was more about getting to the finish any way I could. Alice caught and passed me and disappeared into the distance so when Jess caught me I went with her and we dragged each other kicking and screaming to the line. Rest, recharge and a good look at what went wrong is the plan I think.
Andy Alabaster
I like that final sentence. Important not to dwell. When we train in temperatures ranging from 0-8 degrees all winter and suddenly we are faced with what felt like 15+, it’s going to be difficult to adjust. So I think it is possible a caught a lot of people out and even up the field where I was, there was a surprising amount of walking going on, and even more slowing down. I think the water stations was an unfortunate occurrence and possibly just down to the large field but also the extra demand for water. I was so thirsty at that first stop. I think the fact you were able to support Jess at the end was touching and no doubt she appreciated it. Tick that one off, keep moving forward and know there is better ahead. What I would say is it’s always an enjoyable experience from my point of view having you at a race, as you are always positive, upbeat and support others. Often I tell myself if I can help make other peoples experience better with my own presence then that’s more important than anything else and I think you always achieve that 🧡🖤
simon-linklater

Coach Simon