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.

1:50:55 the time to beat from last year. Conditions look better this time around so if you get the early pace right and don’t go off too fast, I think there is definitely some room for improvement. Taking a look at your splits from last year is never a bad idea.

Coach Simon

FEEDBACK

8 ENJOYMENT

RPE

9.26 m

PACE

Thankfully the rain never materialised but the down side of that was the heat was quite oppressive and I don’t remember ever sweating this much in a race 🥵 Started well running between 8.39 & 9.02 for the first five miles then hit the hills and it all slowed down somewhat from there. Quite muddy and slippery in places with a fair bit of walking annoyingly. Once I got to the top of Barley Lane although tired by then I had enough to pick the pace back up and did an 8.56, 8.15 & 7.46 for the last 0.6 😊 Nearly 2 minutes quicker than last year so happy with that 👍

Andy Alabaster

It was humid wasn’t it. Sounds like you ran a really good race though Andy and good to see that improvement even with the slightly challenging underfoot conditions. To have that pace in the legs after running 9-10 miles is a really good sign of both endurance and strength right now. I think you’ve got some really good race times in you with the likes of Great South to look forward to. Great running Andy.