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Rich Allen 🏊🏻‍♀️🚴🏻‍♂️🏃🏻🐕

@triwithrich

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For the 🧡 of all things swim/bike/run
Road to 1st 70.3 + 50 Half marathons by 50 (40 down)
Run Pacer
5️⃣ 19:57 | 🔟 41:47 | 🌓 91:57
@4lifetriathlon

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Tips for running with a Pacer
My views after pacing a few events across different distances both road + trail, with some inspiration from @caffeinatedwally too 😀

1. Plan your target before the race - getting exciting & thinking of jumping up a time on the day often ends in disappointment
2. Find the flag - and either tuck in or hang on depending on how your training has gone/how comfortable you want to be!
3. We try our hardest not to go off too fast; so km1 might feel easier than you expect!
4. None of us want to be over our times. The flags are “Sub X mins” for a reason - but with navigating crowds and hills, sometimes than ‘Sub’ can vary, most like some buffer.
5. Let the Pacer do the maths for you. Concentrate on your race day plan - breathing & nutrition (but nothing new on race day!)
6. In the last 1-2km you if you’ve put in the training this is when you can pull away from us - we won’t be offended - it’s what we want to see & encourage 😊 taken in Midlands by @triwithrich

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2 days ago

Gave it my absolute all and fortunately my all was enough!
Massive kudos to @adam_b95 for pacing me to a huge 5:22 p.b. - the last 2k was very much needed 💪🏻
Weather and conditions were great and big thanks as well to the cheer and film squad of @hotflushtriathlete, @derekjphayden , Katy & @gracieeemayne20 ! taken in Keyworth by @triwithrich

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10 months ago

#medalmonday

This one hits a bit differently.

The main event I was targeting in 2026 was my 1st 70.3 middle distance triathlon @outlawtriathlon (& a big reason for this Instagram diary starting to capture the journey).

Gutted 2 days out to not be able to race the swim after gritting my teeth through the open water training, but yesterday as a Duathlon was still a massive challenge.

By far the biggest essentially brick test I've done. A good 30% extra that the training block had had.in it. And on top of that the most run distance I've done in a day by another 1.3km (& a bit more with the transition running!)

So it was great to run down the orange carpet with the kids (great shout out with sound on too!) and be 1 minute faster than I'd predicted the night before at 5:11 vs 5:12 calculated (bike better, run2 worse!)

Some serious hip flexor physio needed now before the next events in late Aug and Sept! But for now I can say I'm an #outlaw
#triathlon #duathlon #runbikerun taken in Outlaw Triathlon by @triwithrich

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2 months ago

Didn't expect those kind of temps in Oct; T-Shirt was soaking and I wasn't the one wearing a fur coat!
Race not quite to plan, poop stop right in front of the first stile meant we lost 20+ places and a couple of minutes and never really made it back up. Fade with the warmth on the last couple of km was probably to be expected too.
Nice man & dog bonding time though taken in Hoby, Leicester, United Kingdom by @triwithrich

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4 days ago

2 very different Flat Lays here 😁
Autumn race 3: Hoby Hop Canicross.

Back after winning the Veterans title in 2025.

Last year we had challenges with cold finger poo bag timings & stiles management. Clearer this year on what it'll take.

Opting for soft ground @inov_8 studs for the grip up and down that Ragdale Hall hill.

Shout out to @redbearsports for the great socks they sent me, pairing brilliantly with our new @champsysuk @4lifetriathlon kit, that's getting its first outing!

Checkout Red Bear Sports and use code RB10 for any intro discounts (some great Halloween and Christmas kit on the site now!)
Trusty @sporty_paws for both mine and Embers harnesses - for any kit needs you might have, use discount code RichA10 on the website

#canicross #trailrunning #teamredbear #runningwithdogs #hobyhop taken in Hoby, Leicester, United Kingdom by @triwithrich

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5 days ago

When September ends.....
Sunrise shakeout run - 3rd pre-race run with strides in 3 weeks, this one sans-dog even though the race will actually be with her!
Had different animal for company instead taken in Nottingham, United Kingdom by @triwithrich

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6 days ago

Back to run miles higher than bike miles but did get in some variety Inc duathlon and pacing a 10k.
Officer has a canicross and proper crack at a 10k p.b. in there taken in Nottingham, United Kingdom by @triwithrich

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7 days ago

1st time pacing in Sheffield, and what a crowd!
Easily the best 10k crowd I've experienced.
Plan was to negative split this one, with the hill up to km5 which is a hard motivator for some.
But a 25:12, then 24:24 execution was ideal 👌🏻
Powered on @partyringsofficial minis

#partyrings #sheffield10k #sheffield10k2026 #runpacer taken in Sheffield, United Kingdom by @triwithrich

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10 days ago

Really exciting to become a @sporty_paws ambassador.
I discovered trail running with my trusty running buddy after lockdown, and it made a considerable difference moving to a proper SportyPaws shorty harness for her and me last year, which had us winning the Veterans category in the 2025 Hoby Hop Canicross race.
Hoping to return next weekend to defend our title officially with @sporty_paws

If you'd like to try any of the kit - use code "RichA10" on sportypaws.com by @triwithrich

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11 days ago

There aren't many more basic flat lays than this!
@runforall Sheffield 10km Pacing duties tomorrow (with the 50minute flag), with an exciting new Pacer T-shirt unveiled tomorrow.
Shoes @newbalance @newbalancerunning
Shorts @decathlonuk
Socks @swiftal_uk
Fuelling - start line @partyringsofficial , mid-race if needed @guenergylabs

#sheffield10k #sheffield10k2026 #10krace taken in Sheffield, UK by @triwithrich

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11 days ago

Morning sunrise miles with my running buddy
Leg shake off ahead of pacing duties at Sheffield 10k tomorrow.
5x 15s strides
@sporty_paws by @triwithrich

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11 days ago

Closing in on 4 years now hitting 100km each month. Ironically the autumn & winter are easier to get in, the bike is less tempting and there's less summer things on!
No one sees the longer steady miles, just the race day medals and Strava times but it's what matters in the build... by @triwithrich

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13 days ago