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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.

Efforts for the week. Just go out there without a time in mind and race. parkrun PB and 5K PBs are different, given parkrun is always short. So a chance to clock a decent time her and revel in more PB celebrations.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

9

RPE

3:41

PACE

Really wasn’t feeling great before this one, my run the day before felt hard and I was a bit run down and achy from gardening, plus had a bit of a chesty cough. What a moaning prick I am! I really didn’t have any expectations for this as I haven’t done much speed work for a while and I always find these short ones a bit mad… “just run quick and don’t stop”. I had a pace in mind if I was feeling OK and I managed to go quicker than it mostly. A fast start but found a comfy rhythm soon enough with the wind behind. Wasn’t too far behind Paul & co up to ~2km. I caught Stu at the DLWP and didn’t see him again. After the turnaround the wind became a slight issue but it wasn’t as bad as I dreaded as got a bit of cooling, took more out of me and I was a few seconds per km slower. I found that I was reeling in Lewis which felt good, he’s much quicker than me so that kept me focussed. I caught him with less than a km to go and stuck on his shoulder using him as a wind break for 100m or so, but he heard me and found another gear and left me! Ha! I managed a bit of a push in the last 500m, but it was short lived and so I slowed a little again before the finish line. I knew I’d gone quicker than before so was pretty happy, seeing 18:29 on my watch was cool… but my actual 5k time was 18:26. I haven’t pushed that much for a while and I felt it, although recovered pretty quick – just the stomach cramps were awful – think I know why now, I took my entire batch of supplements ~1 hour before leaving the house which was a mistake! Had a tough drive home with pain, but it went after eating dinner.
Sam Davies
Superb running Sam, congrats on the PB. Made me chuckle a little as you mentioned the possibility of running with me on the way out and then sped off like a lunatic 😂 But given the conditions a quick first km was important. Sorry you felt a little uncomfortable with the stomach but perhaps if the supplements were the issue you know how to avoid it in future. I think the biggest thing to take from this is not talking yourself into a bad race before it’s even started. I’ve had this experience myself where pre race I feel crap, but actually once I get started, it’s not as bad as I thought. So really focus on the moment, how you feel once the race starts and adjust accordingly. But I’m really pleased it worked out so well, and you clocked another PB! What a start to the year it’s been!
simon-linklater

Coach Simon