Absolutely heartbreaking. Wishing Rebecca a speedy recovery.
For tempo runs, I like to start at a moderate pace and gradually build up to my target pace. This helps me avoid burning out too early and allows me to maintain a consistent pace throughout. I also focus on my breathing and form to ensure I'm not wasting energy. Try breaking your tempo run into smaller segments, and focus on nailing each one - it helps mentally and physically.
Agreed, it's amazing how open they are about their experiences. Really makes you appreciate the hard work and dedication that goes into competing at that level.
Relays always give me goosebumps!