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HR Spring 5K

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10 Mins WU @ Easy Pace (RPE: 2)

5K @ 5k Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

In Bexhill now. Fast flat route. Ideal for a quick time. Pace yourself at the start and then in those final few kms try and beat those ahead of you and not be overtaken.

On the off chance you are declared fit to run, then just remind yourself how well you are running right now. I like these events as they feel a bit more like a race than parkrun does, knowing those in front and behind can often help us be more determined to kick on and beat them. No targets, just run a solid 3k and then switch to race mode.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

PACE

Four days rest had clearly done me good and i was pain free. As for the race, although I thought I had taken the first k slowly (I was CERTAIN it read 5mins when I reached the 1k mark), my splits suggest otherwise. So I felt good – in new Brooks Adrenaline GTS 24s, too – and was pleased with my 21’42 time. BUT… later that night the familiar pain returned, as expected. It has been worse before, and has eased off a lot this morning, so I plan to rest (and do the stretches etc), then – if pain free run at Icklesham. If I get a pain after that (as I expect to) I will definitely see a physio and stop – presumablty for weeks rather than days.
Neil Jeffries
The feedback I was dreading the most, but promising on the most part, especially as you ran such a quick time as well. It’s such a delicate line sometimes and I’m really struggling with my back at the moment, but it’s not an issue at all when I run. I think with your heel though you are doing the right thing with the extra rest as it’s an injury which does have the potential to side line you for a lot longer. But given 4 days rest made a different, perhaps 7 days post Icklesham would do the trick. I think it’s important to commit to either one of the other after Sunday, either take that week off, or persist with the training. I think the worst thing you could do is rest for a few days, lead the Wednesday group and set yourself back and the rest again. It would be better to either get it sorted completely or push on through, the worst option, in my opinion, would be taking the middle ground. Sorry a lot of negativity and strong opinions when really I should be praising you for such a good run. Excellent job Neil.
simon-linklater

Coach Simon