With my Trail Season as good as over for the year I am ready to take up the rains as a road runner again!!! So with another Marathon under my belt as a last long run it was time to change gears and look forward to the road and maybe a fast Half Marathon and the Full... It's been a number of years since I have gone for a time in a marathon, maybe now is a good time!!!
Lets have a look back at last week and see how the training has gone...
Having just run a marathon I took it easy on both Monday and Tuesday. (Remember not everyone runs marathons as training runs and you might well need longer to recover!)
Wednesday was TT day, I had the boys/girls and everyone else racing, while I was not ready to race I would use it as part of a session. The TT was due to start at 18h00, so with a short warm up from the club 1.5km I was at the common 22min early... More than enough time to run the route at half marathon pace. I would be running along, but 5km at half pace should be easy. With little or no wind on the flat course I ticked of the km and finished at the start line as the masses were lining up... 17:45 15sec faster than required...
It was now 18h00 and time for the TT and I let the fast boys race the clock, while I was aiming at another sub 18min 5km. The 1st km felt easy 3:35, and with Byron on my shoulder looking for a solid run and a couple of meters back the first lady I had to keep going... After a couple of 3:30's there was 1km to go. Byron was still there and the 1st lady was only 10sec back! Way do I do it... I upped the pace knowing that if I could push that last km and Byron could hold on we would run 17:30! 500 to go and the clock was looking good, another 100m down and Ms 310 was telling me that it was on.
I crossed the line in 17:29 with Byron on my tail. (the winter training has really helped him, and he ended up running a half on the weekend in 80:50, a 3min PB).
Thursday: One of the boys had asked why is Thursday's session on 4-10 x 60 sec hills! Well I bet your legs will start feeling the hills if you ran hard in the TT and then 4 will be enough before we call it a day. I pushed on to 8 before it was enough for me, but a couple of the boys kept pushing and finished a full set. (PS the guy who had asked about the easy session was the first one out... but he had run the fastest TT)
After a couple of easy runs I had been planning on running 20km with a couple of km at Marathon Pace, that was before the weather was perfect and a friend from Jo'burg was to be in town, so I met him at the morning's half and we ran together at MP. It turned out to be a bonus as I picked up 2nd 40+ and a team prize.
I think I can tick that week, lets hope the next couple get ticks as well, but like it always is We take it one day at a time!