Friday, November 26, 2010
Sunday, November 21, 2010
Tuesday, November 16, 2010
So the training is done and now all I have to do is get to the start line on time. For Winelands that is easier said than done, as the start time is 05h30 and with the start out in Stellenbosch some 40min drive away I have an early morning on race day.
So how are things looking for marathon number 58, and the fist for 2010? I could tell you that I feel great and am ready to take on the world, but is that really true? The diary doesn't lie, so we had better have a look...
The year started off well and by June I was looking at running a couple of good times for the year, but an injury knocked me back. July was a write-off and as things were coming right in August, but it wasn't till September that my body let me get training again...
With not much of a base I started training in all earnest on the 4th of October with a week of 90.5km followed by a 95.5km week. After all that training I needed to rest so I took 2 days off and ran a windy 10km race in 35:39. With a long mountain run on the weekend I call it a rest week and logged only 61km.
Now with 4 weeks to race day I had to up the miles and effort. I managed 2 weeks of 100km before I cut a little of the distance only running 70km last week. So we have 4 weeks of what could be enough running, and plenty of sessions and a couple of long runs (2 x 30km 1 x 27km a hard 25km and 3 half's at sub 80 pace).
I've run a hard 10km and a hard half both of which convert to a 2h44 marathon. I don't want a 2h45 I would like a 2h39:59, so that is what I'm aiming at.
The plan is go out at a little faster than race pace 3:40's for the 1st 5k before the hill... I hope that doesn't do me in, but I'm going to need those seconds come the last couple of km. I've run this race 7 times twice helping friends to dip under 3hours and twice in 2h39. So I've looked at the splits and looked at the splits, and looked at the splits. I've converted the 2h59's to 2h39's and looked at those splits.
So what is the long and short of what my log book is telling me... 21.1km bang on time, than down the R44 to Somerset West I think I'll lose a couple of seconds, but will still be on time. Over the bridge and back. I think the road is going to get long, and that last hill at 36km will take to much out of me and I will end up short, maybe running that 2h44 that the conversion table all are telling me.
Come Saturday all that goes out the window and it's then up to the man on the road, the weather, and the competition.
Friday, November 12, 2010
So I thought I should have a look at the web sight and see what we are letting ourselves in for... Well looking at the profile it doesn't really look that bad, it only has 3 hills. The 1st from the start till about 32km then we have a short down and a short but steep up followed by about 5km of down hill before the last 3km climb. Should be a piece of cake!!!
I think I'm going to have to become a hill running machine!!!
Monday, November 8, 2010
With the first 5km been mostly flat it wasn't hard work and I was happy with the time of 18:07. The next 5km is anything but flat as we cross the railway line and climb up the Rhodes Memorial through UCT. I didn't push the hills, and still found myself pulling ahead, but this is to be expected as this is home territory and we run up those hills all the time. Turning at 10km 38:46 (20:39) it was time to see if I could hold it together and maybe even pick up the pace... I did put in a 3:17 km down the hill, but the idea was to be able to run the flat km at sub 3:48 marathon pace. I reached 15km in 56:41 (17:55) and with the down hills over it was running that was needed to get me home. I was alone at this stage but I could hear the feet of the "enemy" behind me, so I had to push on. Pushing as hard as I could I was still run down and past by a Nedbank athlete. I hadn't slowed, but he was flying and my wings were cut so I just had to fight on to the end. I worked hard to the end to finish under 80 (79:29), but for that effort I would have like to have been 90sec faster...
My wife was still on the road, so still needing a couple of km for the week I headed out on the route to watch her come in. She was running like a star and leading her category!!!
one more week of hard work before I can afford to take to foot of the peddle and taper. Training for a marathon is hard work and I really nice the trails on the mountain, but road is road and I need a bit for Winelands marathon.
Monday, November 1, 2010
The single tracks on this mountain are very rocky and one has to watch were your feet land. I'm not saying I would have closed the gap on Derrick if I had been able to see, but I could have been a few seconds quicker. In 2h10:32 I reached the finish, 2 mins behind the winner, but happy with the solid run and ready for the half on Sunday!!!
Yes I was up early again the next day as my wife and I headed out to Durbanville for their half marathon. With a 07h30 start it was going to be hot out there and the fact that this out and back course was not flat but undulating! it was going to be hard to keep to my pace. I wasn't going to race till the last couple of km, at least that is what I told myself... The lead guys soon got away and I found myself running with Damian Will. We worked nicely together slowly dropping a 40+ who was trying to sit with us. I was in 3rd (40+) and I could see 1 and 2 ahead of me. I had done well till the turn, but then I had to make a move. I could feel Damian had spend his last penny and was running on empty. I set out to catch the 2nd placed 40+ on the first hill. I want to tell you that I was running like a man possessed and running him down was no trouble, but he was taking strain and I was really just holding my pace. 5km 18:28 10km 37:04 15km 56:47 I did have to work a bit harder in the last 5km to keep it together and Johnny (the 1st 40+) was slowing. I didn't catch him, but closed the gap to 10 sec. I was happy with the run, 79:25 was a good time after yesterdays 25km trail race, and if I had to keep it up for a couple more km, I guess I could have.
A marathon still seems like a long way, but I think the first 30km should go as to plan. What about the next twelve? Well I hope these last two weeks of training get me home...