Monday was easy... EASY, well the session wasn't there to leave you dead, but just to stretch your legs, so after a 5km warmup we found ourselves on the track.
20 x 200m
1st 4 were at 10km pace 42sec
2nd 4 at 40sec, 5km pace
3rd set of 4 at 38sec, 3km pace
4th set of 4 at 36sec, 1500m pace
them the last 4 flatout... they ended up around 34sec.
It was nice to stretch the legs a big and without clock watching as we will start doing as the big races get closer it was very do-able.
Tuesday was a different story, Yes it was hot and the route I choose for our 2 x 5km session wasn't flat... But it's early days and we really just wanted to run hard, and what time we did was not important... I was a good 30sec slower than last year this time!
Now while Wednesday had an easy forest run on the program I headed out to Tygerberg for the first of the Spur Summer Series Trail races...
These are hard to race, and this is a brutal race with a climb of 240m in the first mile... it took me 10:39 to get to the top, I was in 3rd place with my friend and running team mate Bernard out front and some kid, a track running inbetween us! This race might offer amazing views of table mountain, but like a roller coaster we flew down a mine shaft and then from 3km to 3.5km we climb another 70m, on this climb I moved into 2nd place, and for a bit I though I might beat a couple of the open guys...
|Dylan caught me climbing through the forest|
I should have been flying down the long single track, but the old legs just don't work like they did back in the 90's and 2 skinny youngsters ran me down, but with a bit of a climb now I was able to stop anyone else from closing the gap... I had a look over my shoulder and if I kept my running honest my 4th place (1st 40+) was safe. Now I was also clock watching as I now wanted to finish in under an hour and beat the setting sun!
59:27 for 12.3km with over 500m climb, the tailender would take twice as long and come home under the stars by head lamp.
|The View from the top|
Red Hill 36.2km Classic is really just used as a training run and I set out doing that. A number of friends were running the marathon on offer, so I set out with them the help with a 3 hour bus. At 20km when they turned off I found myself alone with Red Hill to climb 160m in 2km... Dawn was on the bike watching the race and I passed her and the first lady on my way up. At the top I asked the officials how I was doing, 18th and 4th old man...
So what did I do? Jogged down the hill to the coast, then upped the tempo to see if I could run down the other old men!!! So much for an easy day out I start knocking off sub 4:00 km the truth be told it wasn't that hard, it felt good to be running like this after Bay 2 Bay a couple of weeks ago. Dawn had caught me (easy ofter the hill) and with 8km to go she gave me a split of 4 min to 3rd 40+... (2nd and 1st not to much further ahead)
He was a broken man and it didn't take long for me to run him down, with 3km to go I could see the next guy 40sec ahead, but I didn't had a couple of 3:30's in my legs to run him down, so I had to settle for 3rd (14th overall) 2h32:06
|One of the nicest run in Cape Town|
Next week more of the same...