Bike It


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Sub 3h15

Posted: Today at 11:44

I'm very grumpy - on yesterday's LSR, I got sudden pain in my calf and pulled up.  It is still sore today, but thankfully purely muscular so shouldn't be long to recover.  I was thinking earlier in the run that I must get some new shoes as these were feeling distinctly worn - and then a more-or-less immediate consequence.

Ironically it seems more cost effective to get a few pairs sent from Start Fitness than it does to buy locally here.  Let's hope they actually turn up.

I am however somewhat relieved of my grumpiness by reading that others have actually done some good running/swimming/cycling/otherwise exercising without hurting themselves.  Well done.

Sub 3h15

Posted: 31/07/2015 at 07:00

Oh dear..... that's bushveld close to town

Sub 3h15

Posted: 30/07/2015 at 20:14

I ran in the urban bush this lunchtime - between the university, railway, dam, waterworks and airfield - there is a dirt road through a 50meter wide strip of bush.  Got a nasty shock when I felt a bite at the back of my calf - snake, rabid meerkat or nasty insect were what came to mind. Relieved it was just a loose bit of acacia thorn I had stepped on that swung up to my calf.

Take care Leslie - physio first I assume.

Impressive stuff Badbark

Comrades 2016

Posted: 30/07/2015 at 09:14

I have had 2 different responses to the UP.  2013 left me very very flat and tired for months after (as well I picked up periostitis).  Here I trained at very high volume, raced the race and collapsed at 4km to go in 32C heat.

2015 I ran 1.5 hours slower, off limited training and I think the temp got up to 26-28C or so - I also walked more, but tempo ran the last 10-11 miles to get a bronze after getting eaten by the 11:30 bus.  This year I was sufficiently recovered to run again in about 2 weeks and feel no ill effects (maybe I didn't go hard enough). But,  I did get a regression of the flu I had had the week before.  I am training specifically for 10 km at the moment which is going well so far and also put in a very nice off-schedule 20 miler.

So I think the recovery seems to be factored on multiple thing - training volume, walking in the race, run speed in the race relative to training pace, reaction to heat on the day.

Sub 3h15

Posted: 28/07/2015 at 21:56

Session done - 5x2km at 10km to 5km pace.  Wanted sub4:20 per km and they all came out in the range 4:17 to 4:06 so happy with that.  The sessions are definitely getting harder week by week though - still I'm getting fitter.  Onwards and upwards.

Not sure about London OO - I thought the modern trend was for kids to move back in with their parents after graduation.

Good to see your good session SJ too

Sub 3h15

Posted: 27/07/2015 at 20:29

Good ultra running MsE - it sounds like you had fun. Particularly I liked the idea of a cake fuelled run. How did you manage with the stop/start nature of it?

Good to see VTr and KR getting the volume up

Well done Speedy - that really is brilliant to get a medal at a national champs.

100 rand is the equivalent of just over 5 pounds Gul.  Just under the minimum daily wage for some, keeping a family going for a day, a drop in the ocean for others.

Sub 3h15

Posted: 26/07/2015 at 08:07
Recovery week here so 90minutes running. I succeeded in behaving myself and keeping pace in check. I found a 100 rand note on the way home toops.

It's very cold here. No-one has heating and I've been wearing hat and coat inside. To warm up a bit I've cleaned the swimming pool.

Sub 3h15

Posted: 21/07/2015 at 22:07
Good not puking SJ. Good speeds too

Sub 3h15

Posted: 21/07/2015 at 22:02
Session done. 1x3km off 5 min recovery; 4x2km off 3 minutes recovery. All manageable but this session was notably harder than the previous 2 sessions. Paces between 4:19 and 4:26 per km with a target of 4:30. Happy with the outcome. Progress not perfection

Sub 3h15

Posted: 21/07/2015 at 11:54

MsE - it is meant for 10km as I figured I really need to get some speed back.  

The sessions I'm doing are typically:

5x2km; 1x3km then 4x2km; 2x3km then 3x2km; 3x3km - all at 10km pace with 3-5 min recovery. 

Then there are 'speed sessions' at 5km pace

16x200m with 200m recovery; 12x400m with 200m recovery.

I actually bought a real copy of RW SA (first time in about 3 years) and am following a plan from that. Totally there are 4 runs per week and typically in the range 50-60km per week total.

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