Training Plans & Runs | parkrun | Online Running Coach

It’s pacers day so another chance to go for it. Although I’m obviously a little anxious of what happened last time so only go for it if you’re feeling it!!

Coach Simon

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RPE

👊 Nailed my target

PACE

So pleased. Even on Saturday morning as I was doing my warm up and my strides I thought I might not hit my goal this week or any time soon. I wasn’t admitting defeat but certainly wasn’t expecting such a good run. Hill reps went well on Tuesday but was very tired and low energy (not unusual) on Wednesday’s easy sixty minutes. Then on Thursday and Friday I had a low grade sciatica ache at the base of my spine which twinged every time I stood up so I wasn’t walking straight. Wore the racing asics I’d bought for the London marathon, partly to put myself in the speed frame of mind, a psychological boost. One lace came undone in the warm up so I double knotted them. In the strides I tried to concentrate on moving my body and my limbs quicker without pushing my heart. I saw Jack at the starting line and Kevin Blowers said he wasn’t going for sub 20’ as he had a race on Sunday. Martin Noakes was next to me in his HR vest and said he was going trying for a bit under 20’. Boris pushed past me to get to the front at the starting line and he went off fast then faded after 200m. There was a big group with Jack, ten or so sticking close to him, so it was good to have company. The first 1K was 3’55” and I felt ok so just settled in at the back of the group. The second 1K was about the same and I felt ok going up the ramp out of bottle alley. At the turn I lost the group a little and was 20m behind after the bollard but decided I’d get back to them by the Azur and there was no need to rush. In fact I was more or less back with the group by the pier and stayed there until the Azur. The weather was good. It was coolish considering it had been a heatwave most of the week. The wind was in our faces going out but it was swirling so you weren’t running directly into it. Coming back it was behind us which is unusual on this coast so very encouraging. All the way I’d been telling myself, “Stay with Jack, stay with Jack.” Third and fourth km were similar pace to the first two. Then after the Azur ramp most of our group picked up the pace so I upped my pace just a little and stayed with them. I went past two or three in the final 100m and did that Km at 6’10” minute mile pace. Of course I was out of breath and very tired but knew I was under 20’. My watch said 19’38” and Park run corrected this to 19’36” What a change from four weeks ago where I was hanging on all the way and my legs stopped working just before the finish. A great feeling. I’ve been building up to this since April and now feel that under 20’ is my normal and I need to repeat it three or four times in the rest of the year. It’s taken four months to get here and shows how important training is. I have built up a good base in 2025 and have trained properly in efforts sessions and run my easy runs easy. I am really settling in to easy runs the last few weeks and enjoying being where I am. Thanks Simon. I was doubting I was going to get under 20’ but I have a great coach and everything is going in the right direction.

Conal Tracey

Thanks Conal, really nice to read about the run in detail to get a true picture of how it went. You’re such a great advert for just remaining patient and trusting the process. I know it’s a cliche but if you keep training smart then eventually the rewards will come your way. I’m so happy. On the way home I turned my car radio up load and was singing and dancing in my car. It’s such a good feeling for me as a coach when the Team achieve their goals. So thank you for making my weekend so special and congratulations again on such a brilliant run. Definitely one for the memory bank.