Bike It


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Sub 3h15

Posted: 24/03/2015 at 20:28

Nice bit of lamb rump for me please Blisters.

GD - sounds like cake rollering is the way forward.

9 very nice miles here.  I could have carried on for a lot more but I had restraint for once.

Sub 3h15

Posted: 22/03/2015 at 18:54
Great work Jools, you must be very happy with that. Particularly impressive in the midst of a big week.

Sound like Wool did alright as well

Sub 3h15

Posted: 21/03/2015 at 18:38

..Dehydration a bit of an issue too as since the finish of race I've drunk at least 5 litres of fluid and only peeded now, over 9 hours after finishing...

Sub 3h15

Posted: 21/03/2015 at 17:52

If I was in your position OO, I'd probably wait until I was in good form and knock a good one out.

Another high volume weekly Leslie - Impressive

I'm happy to see a few LSR getting done today - I hope you guys have a relaxed Sunday.

Good to hear from Blisters as well and it is good you enjoy what you are doing.

I had an honest appraisal of the current state of my running today at the Om Die Dam and frankly I didn't like the answer.  Firstly I was 7 minutes late starting due to traffic and had to run 2km from where I parked.  I then started slowly as I caught up with the slow runners and slowly worked my way through them.

I started knocking out 8:30ish miles once I was at 8 miles or so after the first big hill and once the field had thinned.  It didn't last long and I was in the high 8:xx by 15miles and then progressively slowed.  20 miles I think was 3:05 which would have been reasonable training pace given the hills and rising temperature.

There's a big hill starting around 23miles (Saartjies Nek) and I went well up that.  Off the top I'm running with a 5ft guy in the MV60 category - no talking just running.  It was like a 747 having a fighter jet escort.  We ran a few good miles together and then he took a loo break.  He had given me good energy and I slowed after that.  The legs lasted to about 27-28 mile and then shuffle/walk.

Finished in 5:04 (chip) and 5:10 (gun) so the last 11 miles took around 2 hours.  Not good as I need to be doing that kind of thing in 4:20-4:30.

There is the bad leg that has limited running over Feb/March, the heat, a heavy day yesterday unpacking, age, lack of strength,.....  The problem is I don't know which are the most prominent and by which proportion they cause such a impact of 35-45 minutes.

Now got massive blisters - thanks Addidas - If I'd had a knife then they would have been modified the way Leslie suggested.

Anyway I had a good time, I saw some beautiful countryside and have a cracking medal.  Plus wood seems cheap up there so I stocked up for the braii.

Sub 3h15

Posted: 20/03/2015 at 17:51

Good to see some pacey sessions being done today.

Commiserations Speedy - all the best for a good recovery.

 

Om Die Dam 50km for me tomorrow.  Simple race - run 50km around the Hartbeespoort dam to the west of Joburg.  There is no shore road to make it nice and flat - some tougher hills, but not ridiculous. Me and 7000 others making it the world's 2nd biggest ultra if I'm correct. 6am race start so I only get to fry for the last 2 hours. Let's see what is possible.

Sub 3h15

Posted: 18/03/2015 at 05:35

Morning All,

That's a very impressive 20 miler OO - nice consistent splits and if 6:40s are 'effortless' then things are looking good for London.  

Likewise Badbark you seem to be going to plan with a fine HM performance.

Massive blisters (thanks Addidas) are on my toes.  I'm debating just taping them for Saturdays 50km.  Does anyone have another idea?

There is apparently some danger that I might start working from April 1st as a university lecturer.  Visa troubles are slowing down the contract.

And I agreed to buy a house. Probably 70-80% bigger than my house in the UK, 3 times the ground area and quarter the price.  It was a bit of a bargain as the current owner lost his job and got a new one at a distant mine so he has to suddenly sell.  It needs a lot of renovations though.

Sub 3h15

Posted: 15/03/2015 at 06:43

Morning All,

Gul - take care.  3:40 is still a marathon many would be envious of, but probably you are dissatisfied given your capability for faster running and the work you have put in over the year.  You are a good runner and have the intrinsic capability to run sub3:15.  Finding the way to achieve it is often trial and error and to discover how to do it, you need to discover how not to do it.

Nice training races from GD and RFJ - that race does sound a great pleasure RFJ.

Good to see PMJ delivering as planned.

31 miles is a good preparation run Lozenro. It is good for both body and mind to prepare for distances above marathon. If I recall right you have run around 24 miles last weekend and the weekend before you also did 20+ miles.   I'm getting worried that you would arrive at the Comrades start line too fatigued if you keep up running 20+miles per LSR. Time for a cutback week?

8 fast miles in the mid-day heat yesterday and 13 slow miles this morning to take me to around 50 miles for the week, which I have not done since January.  Leg still setting down and causing some pain and slowness, but generally manageable and improving.

Next week is a mini-taper prior to Om-die-Dam 50km race on Saturday, which as it says we run 50km around the Hartbeesport dam west of Johannesburg.  Given my current condition, I'll be satisfied to complete it as a training run and have reasonable training the following week. 

Sub 3h15

Posted: 12/03/2015 at 09:15

Enjoy that new watch OO.  I think I've had mine for three years now and it has steadfastly served me.  Battery life is good (unless you leave it on when not in use and then it is pretty poor) and everything else works.

12 mile yesterday and I blew up in the heat and had to lie under a tree at 10 miles before struggling the last 2 miles home.  Then I bought Addidas Boost Response in the afternoon.  I've always found Addidas a bit tight when I've tried them on before, and these are no exception, but the cushioning is very high.  Also I don't really want to feel that I am a mug for smart marketing.  8 miles in them this morning and they are feeling good so far.  Right leg still a bit sore but progressively getting better.

Sub 3h15

Posted: 10/03/2015 at 20:00

Happy Birthday Abbers

That sounds a tough working schedule Leslie - that make your weekly mileage even more impressive.  Take care though

Ironically the top first world athletes are worried about how much sleep they are getting and the quality of their nutrition.  The top African athletes are worried about having somewhere to sleep and getting anything to eat.

I went to watch the local athletics tonight (That's Entertainment).  The 3000m was won at 4:40 minutes per mile / 2:54 per km, which I think is pretty good for a local Tuesday night race.

 

Sub 3h15

Posted: 09/03/2015 at 21:12

Welcome to the thread BornAgain.

Sorry to hear that recovery is not easy Speedy.  Fingers crossed for you.

Nice running GE and I do admire your year to year consistency.

Thanks MsE for your impression of the Addidas bouncy things.  I'm a heal striker and typically run with 8-12mm drop shoes so I think they may work for me.  I have reservations on the comparative tightness of addidas shoes to others though.  That said I have sort of convinced myself to buy them.

Which marathon did you enter GM?

6 miles easy tonight and, dare I say it, my leg is feeling a bit better.  Now I wonder if it is related to all the strengthening work I have done recently or not?

My shipping container is arriving in Cape Town tonight - much excitement in the house.

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