Rye to Hastings

LOAD: 700

10 Mins WU @ Easy Pace (RPE: 2)

12 Miles @ HM Pace (RPE: 5-8)

10 Mins CD @ Easy Pace (RPE: 3)

3 Races in 1. 9km of flat through the nature reserve and tricky Sea Wall. Nothing quicker than half marathon pace through this section. Then comes the climb, take your time and walk where needed. The finish from the top of Barley Lane is great fun, let yourself go and you could be running anywhere between 5-10k pace down the hill.

Quite a jump up here so I’m not going to start setting targets or pace.

My best advice would be to run the first 5-6 miles on the flat around normal long run easy pace. Then walk the hills.

Then push the pace a little once you hit the flat and downhill section. Hopefully this approach will leave you feeling strong for that last segment.

No clock watching here please or comparisons. The fact you’re taking part in this is great.

Coach Simon

FEEDBACK

8 ENJOYMENT

RPE

11.47 PACE

Well I’m still alive, so that’s a good start I guess! My time of 2.17 wasn’t quick I did it in 2.04 in 2022 but a lot has happened in that 2 years. I did manage the last 2 miles at my 5k pace. I enjoyed the run and was pleased I was able to step the mileage up while still enjoying it and ran injury free which was important to me. I ran with Lou Moor ( who says she’s going to message you today to join team 🍊, she’s already a HR and does our Thursday Bimble and strides if that’s what you’ve set us!) having company helped. All in all I’m pleased.

Sue Alabaster

I think this was never about the time on the watch at the end. But more a case of taking part and getting through it injury free, which hopefully has been the case (be careful the next few days). To suddenly run for well over 2 hours given the lay off you had is great and is a big indicator that half marathons in the spring are well within your capabilities, hopefully by then we’ll be looking to run at a set pace. Sounds like you had an enjoyable experience and it’s pleasing for me we’ve got to this stage of your training, fairly quickly in truth. Thank you to yourself and the others who put in good words for me. It means a lot and continues to help my coaching grow. I’ve spoken to Lou and hopefully have a place available for her soon. Great stuff Sue.