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Rye Ancient Trails 30K

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5 Mins WU @ Easy Pace (RPE: 2)

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

Such a fantastic event on some beautiful trails. Your pace will be determined by your goals and whether you are racing or treating it as an easy run. Training pts will also vary depending on your pace goals. Good luck.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

This went well and I stuck to my plan. The usual ‘faster than usual’ start to get to that first stile without a big queue then starting to ease off the pace to settle into the long game after ~7km. I was with Paul up until this point and decided not to try and keep with him, he was running much quicker than me and looked more relaxed whereas I would have been on the ragged edge, then probably would have blown up at ~20k! Good choice to hold back, I’d probably been going a bit quicker than I should have anyway. We’d already passed Jake and George so I knew I just had to keep them behind me. After 7k I was alone for most of the time until the end. It was exciting seeing Ash bomb out of the woods in the lead on the way to the turnaround. I didn’t slow too much for that long climb up to Northiam this time and it felt great running back down and seeing all those coming up, I said “well done” to everyone. I was about 2 mins behind Paul at this point so knew that unless he exploded I wasn’t going to see him again, this was fine in my head as I knew I didn’t have to push really hard at the end for anything. That wooded section from ~21k onwards was joy, I loved that bit and managed to pick off a few people which is always good for a push. My pace had dropped a bit but I was still working hard, actually felt like I got a 2nd wind at 20km so was feeling fit and strong. Started to feel pretty tired on the Peasmarsh return and those long downhills sections were not a fast as I’d have liked, then the hilly field up after was a bit slow and I was not feeling great, but I pushed on and overtook someone else. I knew I was going to walk that last bastard hill so I wasn’t too daunted by it looming over me. Everyone walked it but one person (HY runner) who seemed to blow up soon after! I got past Nicky S at the top who seemed grumpy, then started to run again but it took a while to find my rhythm and I was worried for a bit that I’d hit the wall, I let one guy who I’d been running with and overtaken a few km back go past me. Luckily soon as we hit the downhills I found my stride again, helped by being passed by two runners from nowhere… I sped down the long grassy hill, re-took my place from the chap I let past and hit the flatlands at a pretty decent pace, quicker than I’d managed before. Felt pretty good at this point as realised I was going to make it back in under 2:30. Almost slipped over in the last km when I got to a slightly open gate (only time I lost traction) which was funny, then a decent push to the end – no sprint finish but I felt strong still. Got home in 2:29, target was 2:35, so pretty happy with that! Gels and hydration all good, no niggles to complain about. Boom!
Sam Davies
Always love your feedback and really pleased this went well. I know things have been challenging for a while now and you’ve struggled on a few runs. But that’s why I was keen to just keep you ticking over, knowing that if you did that, you’d still be running well and end up producing a performance like this, in a race which plays to your strengths. It’s always pleasing to hear when a race strategy comes together and overtaking so many people is clear evidence you got it right in the early stages and were able to finish strong. Paul has been training so well lately and smashing out some serious marathon sessions, so I would never worry too much about letting him be ahead right now. I always feel I need to reply to this feedback with more of my own, but not much else to add, other than bloody well done Sam. And hopefully a nice confidence boost for the extra races coming up over the next month or so!! Awesome work.
simon-linklater

Coach Simon