Bay Run Coaching - 3d Gait Lab

😍 BRC HQ UPGRADE 😍

The time had come to update the treadmill, we now have a powerful NordicTrack 1750

🏆 𝗧𝗘𝗔𝗠 𝗕𝗥𝗖 𝗥𝗘𝗖𝗢𝗚𝗡𝗜𝗧𝗜𝗢𝗡 🏆

Happy Tuesday guys, please help me recognise Team BRC members who raced this weekend 🥇

It was a toasty one that’s for sure 🥵

At the Embrace ultra 50k we had ⬇️

Super Fred who completed her 25th Ultra and 12 ultras in 12 months 🙌 it’s been an incredible journey and loved being part of it 🙏

Liam ran strong and learnt some lessons along the way, despite this came away with a new 50k PB 🔔

Ronan also ran the 50k having an incredible run well done mate 🙌

At the 30k we had ⬇️
Julie and Shazza who both ran it incredibly well, nailed fuelling, nailed pacing 🙌

Makinade half marathon ⬇️
Damian had a phenomenal run especially in that heat on a multi terrain course.

Folkstone 10k ⬇️
We had Stella who coming back from injury and wasn’t sure about racing I said it’s not all about PB’s why don’t you go along practice pacing, fuelling and racing experience and… she was only 50 seconds off a PB 🤩

Mark also ran the Folkstone 10k having great race on a warm day, this guy just loves running 🙌

Well done team 🏆

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Team a little reminder ❤️

It’s easy to fall into the trap of thinking every race has to be about chasing a PB. But if running only feels worthwhile when the clock says so, the enjoyment can disappear pretty quickly.

Sometimes the biggest win is simply showing up, racing smart, and gaining experience.

Even if fitness hasn’t been perfect lately, there is still huge value in getting on the start line with less pressure and more curiosity.

Use the race to practise:
• Race day fuelling -before, during, and after
• Pacing discipline - starting controlled and building into the race
• Staying relaxed when things don’t feel perfect
• Learning how your body responds on the day
• Enjoying the atmosphere and the process

Most runners are nowhere near their ceiling yet. Progress in this sport comes from consistency, patience, and experiences stacked over time, not just PBs.

Have a great race, trust your training, and remember why you started running in the first place ❤️ fans

🥵 𝘽𝙀 𝘼𝘿𝘼𝙋𝙏𝘼𝘽𝙇𝙀 🥵

If you haven’t noticed we have gone from pi***ng it down and cold to absolutely roasting 🤣

Your training plan doesn’t know this 👀

My athletes are still running because 👇

𝙔𝙤𝙪 𝙣𝙚𝙫𝙚𝙧 𝙠𝙣𝙤𝙬 𝙬𝙝𝙖𝙩 𝙞𝙩’𝙨 𝙜𝙤𝙞𝙣𝙜 𝙩𝙤 𝙗𝙚 𝙡𝙞𝙠𝙚 𝙤𝙣 𝙧𝙖𝙘𝙚 𝙙𝙖𝙮 - It’s a good opportunity to train

You will:
• Have to adapt your plan
• Go out early or late
• Run up the woods as more shaded
• Hydrate properly and take a drink
• Fuel better
• Make good clothing choices

Plan wise, the intensity is probably going to have to be dropped, it’s too hot. Heart rate and RPE is going to be through the roof in comparison.

And that’s okay, it’s more than okay, it’s smart safe running.

Run by all means but keep it easy easy, know your body and don’t be a hero 🦸‍♂️

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🩸 𝗧𝗲𝘀𝘁𝗶𝗻𝗴 🩸 𝗧𝗲𝘀𝘁𝗶𝗻𝗴 🩸

Back to back sessions in the lab this morning 🏃

A 65 year old athlete who wants to dial in his training ahead of a half Ironman goal in 2027 make the easy ones easy and the hard ones hard 🏊‍♂️ 🚲 🏃‍♂️

And a female athlete who’s training for a hilly trail race and wants to use HR data to manage intensity rather than rely on RPE so she has confidence to push when she can and pull back when needed. ⛰️

Some killer Copenhagen side planks for the squad tonight 🙌 we hit all those running specific muscle groups and movements.

Do you strength train regularly??

🏆 𝗧𝗘𝗔𝗠 𝗕𝗥𝗖 𝗥𝗘𝗖𝗢𝗚𝗡𝗜𝗧𝗜𝗢𝗡 🏆

At the Jurassic coast 100k 🦖 ⛰️

A spicy 100k with 2300m of elevation over the distance.

We had Liam who ran a phenomenal race, nailed pacing and fuelling and came 8th overall in an amazing 12:17 well done mate 🏆 this is his 3rd in the 100k series with ultra challenge.

We also had Alex who wasn’t very well in the lead up to the race and had a previous sprained ankle we had been recovering from went into the race with the goal of completing and nailing his fuelling and he did exactly that in 19:56 massive well done mate for getting it done! Put you in a good place for the 100 miler 🙌

At the Rye 10 miler we had Nick who again had an amazing race maintaining a 7 min mile over a very hilly course with 900ft of vert in 1:10:20, 4th V50 and 23rd overall 🙌

Massive well done team 🙌

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www.bayruncoaching.co.uk

🏋🏼‍♀️ Runners strength class 🏋️

Every Wednesday 7-8pm down at Team BRC HQ we run a runners strength class.

A mix of resistance training, plyometrics and core work.

Small groups
First session free
£8.00 PAYG there after

Limited spaces get in touch 📱

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