Bike It

Latest posts by Bike It

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Sub 3h15

Posted: Yesterday at 20:14

Delighted with a new PB here of 42:35 for 10K. Previous best was 43:52 so 77 second improvement and at altitude as well.  It's a marker for me of turning the corner after 2 years of injury and then slow performances.

It was a night race starting at 6:30 in the evening.  Lit all the way by streetlights and going through residential areas.  It was absolutely brilliant to race at night - I would recommend it if you get the chance.  Thankfully cool at 19C after last week getting to 24C at the same time after 30C daytime temperature.

Given my flat conversion of 10km-HM-marathon it bodes well for decent times in longer events.  Fingers crossed the training to get back some speed can continue.  Of course I am already thinking of the sub-9 finish in Comrades that has eluded me in the last  2 outings there.

Onward and upwards

Sub 3h15

Posted: Yesterday at 11:31

Yes I will be entering Comrades - no rush yet as there is an initial flurry of entries and then it fills slowly to the limit by end November.  It's the chance of medal 4 on the way to my ambition to run 10 times and get my number permanently allocated to me - the Green Number.

2017 will be an up run Jools, which I think would suit you better than the down.  I also think you would do rather well.....

There are no restrictions on imports PJFrizzle - just you have to pay import duty, hope the stuff doesn't get stolen and wait.  I am still having a battle since March for shoes ordered and money paid but not sent from the supplier due to bank issues (paid from a UK bank and not received in the designated bank in SA).  Product is available locally but is often old stock at full global price.  In the meantime I've shifted running where I can to dirt road and grass to minimise shoe wear.  Good LT run there PJFrizzle as well.

I share your frustration with Garmin Express KR.


Sub 3h15

Posted: 01/09/2015 at 11:58

Well G-Dawg if there is a time to lose your job then it is now as everyone is now coming back to the office and realising they need to recruit.  Lots of effort and uncertainty though for you to get back in a job.  Sorry to hear it.

It seems to have been tempo/LT run season in the last week and some good times already been posted.

Thanks for your great report Badbark - your fitness seems to be consistently improving and you seem to be positioning yourself for a new mara PB at your target marathon.

That's one way of getting in big miles KR. Back to backs have always been a problem for me in preparing for ultras as I found the lack of recovery prompted injury on the second day if I wasn't super-careful about going into it well rested.  I would be very interested to hear what your response is to this session in your 100miler.  Certainly already you would have a good psychological effect as you know now that you can complete the race.

Bit of a set-back here as I've switched back to a pair of Addidas trainers that caused blisters a few months ago - now my body from the hips down is grumbling - so much so that I struggled with a 10km recovery run last night.  Need to get myself into some ASICS if the supply problems of this country allow.  Unfortunate timing as I've a 10km race tomorrow that is going to be the measure of all the speedwork I've been doing recently.

Positively my RHR is gone down to 50 in the first time since I've been living at modest high altitude, but far away from the 38-42 of being fit at sea-level.  Still positive progress.


Comrades 2016

Posted: 24/08/2015 at 07:14

PG3 - I got my (plain) UJ vest from Foska.  As Lowrez says - David Ross organises the 'official' annual running vest with some annual customisation through FB.  I would say it is of moderate comfort. 

Sub 3h15

Posted: 24/08/2015 at 07:08

Welcome back MsE and Gul

Excellent Badbark - very nice when you can run a sub-3 untapered on a harder course.  It sounds like you'll be in PB shape again in your target marathon.  Brilliant.

Good miles KR - always good to get the VLSR out of the way 4-5 weeks out.  Particularly with a good MLR/LSR the day before, it get you used to the feeling of the legs once you're into the 30+ mile zone. What's your target starting pace for your 100? 

My wife's nose operation went well.  When she came around she was told she would need a follow-up operation through.

I very much enjoyed 26km/16miles on Sunday which I ran much too fast at 5:04 per km or 8:07ish per mile.  I missed one run at the end of the week as I had a bit of a minor virus.

I confirmed with the organiser that the Bloemfontein marathon would go ahead on 14 November so I'm in.  Strangely there seems very little publicity for this race and many others here.  That means a 12 week schedule would start today - I'll adapt the 1st 2 weeks of P&D 12 week to 55mile schedule to account for my 10km race next Wednesday and thereafter try to follow it closely.

Sub 3h15

Posted: 18/08/2015 at 15:44

PJFrizzle - I used to live in North Hampshire and now I live in Potchefstroom in the North-West Province of South Africa since end December.  Altitude is about 1430m - not a lot but enough to feel the difference. Agree with you on the taper length, but in my case I can never push myself hard enough (without injuring myself) to need 3w.

Sub 3h15

Posted: 18/08/2015 at 13:12

Session done - 2x3km then 1x2km.  It's 27C here today - in the equivalent of February in the Northern Hemisphere. First 3km came out 4:12 per km (6:40ish per mile), next 3km came out at 4:23 per km (7:00ish per mile), last 2km 4:22 per km.  Definitely the temperature accounting for the big difference in pace. Happy with that given the temperature and altitude.

Sub 3h15

Posted: 18/08/2015 at 07:28

Thankfully OO this country has other financial priorities than having a Social Services - we just have the Police and Darwin to resolve social problems.

Good overall workload GD - I definitely know I could be doing more on my strength/core - I have batches of enthusiasm that then wanes.  Trouble is I know my marathon PB was the result of that and P&D.

Another grass track session planned today.  Probably 2x3km and then 1x or 2x 2km;  Last Session before my 10km target race would be 3x3km next Tuesday and then race the following Wednesday night.

Comrades 2016

Posted: 18/08/2015 at 07:15

I'm in it at 1:31 - Union Jack vest

Sub 3h15

Posted: 17/08/2015 at 15:22

My wife's nose is now broken for the 4th time - 2 from sport, 1 from an alcohol/steps/high heels incident and now one from being kicked by a 3 year old.  Surgery on Thursday.

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