Training Plans & Runs | Rye Ancient Trails 30K

Running with Paul Lambert would be my advice. He’s run this race in an excellent time before. He knows the course well. He makes running look easy. He’ll probably pace it very well. You could easily switch off and stick with him or use each other to push the pace at times.

The average pace is likely to be quite a bit slower than the early pace. Looking at previous well run attempts of this event, around 4:30/km is likely to be your speed on the flats, especially early in the race, but all the gates, stiles and hills will bring the overall pace to around 5:00 or just under.

But it’s not an event to get too caught up in that.

This is definitely your forte though and if you get that early pace right and don’t go too hard I think you’ll finish strong and post a very good finish.

Coach Simon

FEEDBACK

7 ENJOYMENT

RPE

5:04

PACE

Quite a tough one but not unenjoyable. Think I pushed too hard at the start (just a bit too quick) trying to tail Paul who shot off… as a result I felt pretty rough in the first 5km and thought for a while that my race was ruined as it was just not coming together. When I got overtaken by 3 guys at once before the orchard I thought “ah, it’s coming undone now” but I got the places back in the mud and apples, and after that push found that I had caught Paul and passed him with ease. With him behind me I had something to keep pushing me forward but at my own comfortable pace and it was good to see the gap increase behind me (sorry Paul) for motivation. Coming up to the turnaround point was pretty tough, that hilly field went on forever and I felt so slow compared to those coming back down… but once I reached the turnaround and was able to bomb down that hill saying “well done” to everyone behind me I felt pretty good. Made a friend who I ran with for a bit, they shot off on flat and downhills then walked up the hills so we played cat and mouse for miles. Managed to lose them properly before Jempsons as I used the downhill to open up and get some speed in (legs needed it) then I was alone until the end. Hydration was good, had my water and hydration fluid on me and kept sipping. Gel at the start then another 3 on the course which felt about right. No niggles or pain which was nice. I felt my finish speed was OK, not sure I could have pushed much harder and it was miserable seeing the 30km sign then having to keep on running! 30km time was 2:32, not too bad. I need to find another 7 minutes from somewhere for next time! Felt pretty good once I stopped, not knackered in any way.

Sam Davies

Love the feedback. Almost get to relive the race with you. I think it’s a tricky one as it’s tough to race that kind of distance on the trails and knowing how to pace it. As the second Hastings Runner home you ran a really strong race and that is a decent time to come in at. You might completely disagree but it almost seems a shame to race an event like that as it has the potential to take away from the enjoyment a little. Something to consider going forward as to which races to select as races and which ones to just enjoy the trails. Loads of positives to take as well though in terms of the fuelling and hydration, how you felt at the end and the fact you had no discomfort at all. 30k (+) is still a long way, especially when you’re pushing the pace so to finish and feel strong is amazing. 199 pts banked as well (🤬) so that’s something to be pleased with. Overall I think you should be delighted, especially with the quick 10ks you’ve also completed in recent weeks. Great running Sam. Onwards and upwards.