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Rye Ancient Trails 30K

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5 Mins WU @ Easy Pace (RPE: 2)

30K @ Steady Pace (RPE: 4-8)

A tough event to pace and important to note that your speed for the majority of the race (67%) will be quicker than the overall target pace I’ve set. So don’t set off at that speed trying to run consistent splits. For those doing the 30k, the first 10k will be ahead of goal pace.

No need to set targets here. Just go out and enjoy the trails. Very much in the same mould as the Amble where you focus on keep moving and walk some of the tougher hills. This is great event and definitely one to savour and enjoy. Make sure your fuelling and hydration is on point too.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

RPE

4.17

PACE

I was in a lot of pain, even more so now! But I enjoyed it much more than last year. I thought I ran more than last year but I was 4 minutes slower annoyingly. I think I was running a much slower pace. Just because I had to. The ankles were killing, especially when running on the roads. Speaking to physio at work I think I might have piriformis syndrome. So glad I’ve got a couple of days rest! But it is making the running a lot more of a struggle. And driving and walking and pretty much any movement! Normally I would be annoyed with myself for not beating last year, but I feel ok. I feel I did well considering the pain I was in. (Trying to look at the positive!)
Kelly DeRosa
Well done Kelly, glad you enjoyed it and still a great effort to be able to run that distance on challenging trails. But yeah getting this looked at is important. I was told my piriformis was a problem which would explain any pain you have in the glutes or hamstring. Clam shells are the exercise for that and I do that daily which has helped. As for the ankles, I’m not sure, but something definitely is right and again worth seeing someone about that to try and find some long term solutions. Running shouldn’t be that painful and I really feel for you.
simon-linklater

Coach Simon