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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.

Great race. Very challenging mind you. I think you’re one of the team that has really grasped the concept of keeping the RPE consistent, so slowing down up the hills whilst pushing on the flats and downhills. Although my concern with the glute is it’s the downhills that could cause you problems if you over stretch. With that in mind I’d approach this race with a little bit of caution. Run strong but run within yourself and perhaps save the big effort for that last half mile down the hill. Very best of luck Alice. No targets here given you’re still on the comeback trail.

simon-linklater

Coach Simon

FEEDBACK

4

ENJOYMENT

6

RPE

9.01

PACE

Started out really well. Stuck to Pete Heasman for the first 5 miles and planned just to stay with him. I went off down one of the hills then my legs went to jelly and I couldn’t keep going up the next hill. I lost Pete and got a bit demoralised. Really got into my head and it went to pop for a couple of miles. Ruth and Nick over took me as I walked a few hills. I had a firm word with myself and tried to finish as strong as I could. Finished feeling really disappointed with myself as I’d let the hills and my head get the better of me and I know I’m more than capable of sticking with Pete Heasman and Andy….after a bit of time being angry with myself I’ve reminded myself I’ve been injured. I’ve done very limited speed work in the last 6 months and absolutely no hill work!! Completing 10 hilly miles in sub 2 half marathon pace is actually pretty good going and when I have been able to do speed and hill work this time next year should be a totally different outcome. 🤞Garmin says I finished with 41% running potential so I know there is so much more to give ! In conclusion I need to be less hard on myself and remember how different my year has been to other people’s in terms of training, but note that hills and brain need work…nailing the down hills though!!
Alice Tigwell
Sorry to hear you had that little wobble. I know what’s it like. Had the same thing a week earlier. I think it’s to be expected given you’re battles. That determination to be that bit quicker but not having that fair opportunity recently. But for me the fact you’re taking part in a race like this and running at a decent clip, without too much discomfort is the most important thing right now. If we continue to build from this point onwards then hopefully next year you will be up there with the quicker ladies again. I’m glad you’d had that insight not to be too hard on yourself, but it will happen again, trust me. Sometimes we just need to say, that was a shit race, when’s the next one? 🙄
simon-linklater

Coach Simon