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The second killer week is done

Wow, I woke up exhausted this morning (could have been the two wines I drank at the work dinner), and my tummy didn’t feel right either. Nevertheless I went and did a slow 14km at 5:30am mostly in the dark. Now I just have to contend with yawning my way through the rest of the day.

Running notes
Route: My house – Kloof Nek – Camps Bay Drive – 7/11 – Camps Bay Drive – Kloof Nek – My house 
Distance: 14km

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Oh my heavy legs – 8 x 1000m repeats on the promenade

Ran up and down the measured kilometre on the promenade eight times, out and back, out and back, again and again. By the time I’d done five I was well and truly over it. Consistently stuck to 4 minute 30 second kilometres (give or take a few seconds) so was happy with that. Sweating like a P.I.G by the time I got in the car.

Running notes:
Route: Measured km on Sea Point Promenade (Rocklands Road to St Johns Road)
Distance: 8km

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Oh what joy do I have this morning? It’s a 6km tempo run! Lucky me

A tempo run according to Runner’s World Magazine is ‘comfortably hard’. I think you could some up my entire Comrades training in these two smallish words. I knew I was knackered when I woke up at 5am so I went to the gym, the theory being that I’d set the speed and not have to think about it. The danger of going outside meant I might slack off. I set the machine at a ‘challenging, but manageable’ speed of 12kmph and mindlessly bimbled along, I did whack it up a bit in the last two km and ended at 13.5kmph.

Running notes:
Route: Treadmill in the gym
Distance: 6km

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PT Training No.17

This was beyond difficult today. Every set of weights was followed by a 200m run to ‘practice your turns and make you better at the bleep test’. I must have done 2-3km of running this afternoon sandwiched between 1000m rows (under 4 minutes please!) lunges, squats and jumps with weights, and the finale was the hop/leap repeats. I should have collapsed on the floor in protest – ‘I’m doing a killer week don’t you know!’ As I dragged my sorry arse towards the lockers Justin said ‘I had a great session’, bet you did, I heard you laughing at my semi brain-dead uncoordinated hopping.

Training notes:
360 training

 

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5km warm up followed by 8 x 100m strides (which is a fancy word for sprints)

So I’m halfway through the week of pain this morning and all these sprints are exactly that – painful. Mentally. I just want to run and not try too hard. I have a bit of a problem, you see I love sticking to rules (give me a plan and I’ll execute it to the letter), but I also like slacking off. So I wake up every morning to the following conversation in my head, ‘No’, ‘Yes’, ‘No’, ‘Yes’, ‘No’, ‘Yes’, ‘No’, ‘Yes!’. The next thing I know I’m at the reservoir sprinting 100m and then turning round and sprinting back in the opposite direction. I’ve not done strides before, YouTube told me that I had to build up over 25m to 100% flat out effort and then come to a stop over the last 25m. Wowzers they were very hard, but somehow strangely energising. I think they would have been beneficial to add into the general training programme if I’d thought about it. I’ll include them weekly up until the end of April.

Running notes:
Route: My house – Reservoir – 8 x 100m strides – My house
Distance: 6km

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12km fartlek session

I conveniently forgot to start this until 2km in. Kirsty bravely agreed to join me and we ran 1 minute fast and 1 minute slow for 10km. Pretty tough and it was warm tonight.

Running Notes:
Route: Kloof Nek car park – Cable station – End of Tafelberg Road – Cable Station – Kloof Nek car park
Distance: 12km

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Races

Race No.6: Spar Ladies (10km) – Messed this one up nicely

So I’ll get straight to it. I went out too fast.

You’d think after all these years I wouldn’t fall for this rookie error of judgement. I’ve been running well, I’m pacing myself well, my times have been good, I’ve done two 10km under 47 minutes and I was going for a sub 46 minute finish. My time trial time the other week told me I could do it, and I knew this would be a flat course (I ran it last year) and a good opportunity. I spent some time last night looking at the km splits required so I was prepped.

Spar Ladies is an enormous race (about 22,500 over the 10km and 5km fun run), but they allow club runners in at the front so you don’t get caught with the walkers. I got there early, but I felt quite tense during the wait at the start as I was concerned about the size of the field and getting away quickly. I made my biggest mistake when I stopped thinking about my race plan and focused on how I was going to dodge the slower runners as the race got underway. I hit the 2km mark at 8:26 which is way above my pay grade and much faster than the 9 minute split I should have been running at this point. Even this early into the race I knew I’d stuffed up my chances. I did slow down a bit but by then I’d wasted my energy, I went through 5km at 22:07 (PB), but still 20 seconds too fast. I knew I had to hold it together during the 6th and 7th km but I just couldn’t do it, felt really foolish as I could see myself slowing down, and I didn’t have energy to push in the 8th and 9th either. Super disappointed as I watched the 45:59 turn over on my watch and I only had 150m to the finish. Final time 45:15. That is still a PB, and 30 seconds off the last one is an enormous improvement over the distance, but I wasn’t happy. The fact that I was more than 2 minutes slower on the second 5km says it all, 30 seconds gained at the 2km mark cost me the 30 seconds I needed at the end. It was a hard lesson and a good reminder.

Race notes:
Route: Cape Town Stadium – Beach Road – Promenade – Beach Road – Somerset Road – Cape Town Stadium
Distance: 10km plus 2km warm up
Time: 46:15

For additional punishment the ‘killer week’ had me running 22km today so I had to add another 10km to the end of the race. I looked like a tool pounding up Kloof Nek from Greenpoint in my AAC race vest with my Spar numbers still pinned to me, especially when a random running stranger stopped me at the tap at the top and asked me ‘what are you doing up here?’ (her mother was running the 5km race). I mentioned the C word and she nodded knowingly and said ‘I’m doing that too’, so there are other idiots out there apart from myself.

Running notes:
Route: Cape Town Stadium – Somerset Road – Buitengracht Street – Kloof Nek – My house
Distance: 10km (total 22km)

 

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The second week of pain begins today

About 8 weeks ago I did my ‘killer volume’ 100km week, now (with approximately 8 weeks to go) I’m on the ‘killer intensity’ week. What’s that? Well, its about 80km made entirely of sprints, fartleks, tempo runs and strides. Today I was just going to do the only 10km on the plan that doesn’t require some gut-busting, cough-up-a-lung-effort, but the Camps Bay group dragged me 2km further, we were running quite comfortably so I don’t think it mattered too much. I’ve got the Spar Ladies 10km tomorrow (which will count nicely towards the speed week) and then I’ll have to add on another 12km after the race.

Running notes:
Route: Camps Bay Vida – Twelve Apostles Hotel – 1.5km further out – Twelve Apostles Hotel – Camps Bay Vida
Distance: 12km

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Hills and the last run of the week

Felt a bit too easy this morning, probably as I had the day off yesterday. No exercise at all – I can’t remember the last time that happened, and the best thing? I’m not doing anything tomorrow either!

Running Notes:
Route: Bottom of Bellevue Street – 5 x 600m hill repeats 
Distance: 6km

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PT Training No.16: Bleep Test

It’s not that busy in the gym at 2pm, so Justin set out the cones at the required 20m distance and then asked the other trainers who wanted to ‘have a go’. Most of them laughed and then declined (I’d had a week’s notice to get used to the idea). Two joined me, the rest formed an audience. I think the last time I’d done this was in the school hall at age 12 and I didn’t like it then either. Off we set and I was pleased that one of the guys dropped out at 9:5, the other kept going to about 13:5. I cracked 12:2 (average for females in my age bracket 6:10) which puts me, according to Wikipedia, just under the entry requirement for P Company and the Royal Marines. Going for 13 next time, but I’ll pick a week where I haven’t raced 30km two days before.

Training notes:
360 Training

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