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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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Gah! too much mileage

I always think mileage is such a strange word to use when referring to kilometres. Anyway, I added up my totals this morning and I’m already sitting on 748km. Damn. I didn’t want to go much over 1000km from 1 January. So I did a bit of creative accounting with the calculator and I think I’ve worked it out. I’m going to push my last ‘big’ week out to next week and do 55km this week. Follow the 80km with a 40km, then two weeks of 60km around Oceans and then taper 40, 30, 20, 10km in the last week. That will give me 1150km ish altogether. Yes it’s a bit more than I would like but it’s a hell of a lot less than the 1361km I did on the first down run in 2010 and the 1281km on the up. I just want to get to the start line awake.

So tonight Kirsty and I were joined on Tafelberg by Salvatore who knows everything about everything and always makes our evening run more interesting. Given that we have 61 days to race day, our conversation is now focussed on what we have or more likely haven’t done. Salv is a Comrades veteran and multiple Ironman finisher so he knows a thing or two about endurance racing and also patiently listened to us drone on for more than an hour 🙂

Running Notes:
Route: Cable station – End of Tafelberg Road – Cable Station
Distance: 10km

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Race No.5: Tygerberg (30km)

Didn’t sleep well at all last night. The coffee shop (bar) over the road decided on another event with live music and even my earplugs couldn’t keep out the lyrics and the raucous laughter from the patrons out on the street. Grump. Swung my legs out of bed at 4am which gave me 50 minutes of faffing around before I needed to get in the car and drive the 20km to Parow Athletics Track. Was still in a daze when I arrived, woke up though when it started raining at the start line. Groans were audible over the announcer as the rain got heavier. Luckily we only had to put up with it for about 7km.

Can’t say I like this race much. Last time I did it was in 2008, and if I recall it was the first time I went under 3 hours on a 30km. The hills are vicious on the clockwise route that takes you out under the N1 and up into the Durbanville wine route. Long slow uphill pulls on the road between vineyards and then undulating hills into the northern suburbs. Once you hit the houses proper there are some nasty short sharp climbs and drops which are swear worthy. The best part of the race is the steep descent back under the N1 and the flat finish, but by this time your legs are really ****ed.

Glad to see the back of this one, but I was pleased with a 2:37:20 finish given the elevation and route profile.

Running notes:
Route: Parow Athletics Track – Bloemendal vineyard – Jip de Jaeger – Parow Athletics Track
Distance: 30km
Time: 2:37:20

 

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Back to red socks

Really glad I went out to Mouille Point this morning, had a great run with the red socks crew and by the time we’d finished the sun was up and shining. Should be a nice day today. Weekend weather also looking good, just as well because I’ve got a 30km race on Sunday.

Running notes:
Route: Cafe Neo – Promenade – Seacliffe Road – Promenade – Cafe Neo
Distance: 8km

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Time Trial No.5: Down again by 29 seconds

Wasn’t expecting to even go under 23 today, I’d have been happy with slipping under 24. Last week I had a hideous cold, this week I’ve felt really out of sorts and a bit down, both at work and privately, so when I showed up tonight, I thought I’d just do my best. At the halfway point I felt like I was plodding so I only glanced at my watch and just carried on, can’t say I was even out of my time trial comfort zone. When I checked my time at the lighthouse I was under 20 which I knew was quite fast, but maintained pace and came in at 22:18. If it wasn’t for my headspace I’d probably be excited about this. I imagine the rest on Sunday contributed.

Running notes:
Route: Wakame – turn around point – Wakame
Distance: 5km plus a 1km warm up
Time: 22:18

 

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Comfortable 21km

Ran past the spot where I fell over last week and I still can’t see what I tripped on, and my arm is still really scabby. Nice outing this morning and I felt comfortable. No running tomorrow as I’m helping out on our 46km Nek to Nek training run (I’ll watch everyone else do it instead).

Running Notes:
Route: My house – Kloof Nek – Camps Bay Drive to 7/11 – Kloof Nek – Signal Hill – Kloof Nek – My house
Distance: 21km

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