MILES

Other the last couple of weeks we have all been training hard with the idea of racing in July.

I'm running the Zermatt Marathon, Dom is running Knysna marathon, Will and Ake are going to World Trail Champs in Ireland, Nelson has already left to run a half and 5000m in the Special Olympics World Summer Games in Athens. So the main focus of our training has been getting strong!!! We started with 3 x 3km the 3 x 2km (4 were on the program, but I was shattered from the weekend) and Tuesday night 4 x 1 mile, with 6-8 x 1km on the cards for next week. While for our other session we have been doing hills and more hills. (OK Nelson has been on the track for 500s)
The miles were fun running hard on tired legs I struggled for the first 2 reps 5:42 and 5:39, then my legs loosened up and I nailed the last 2 (5;33 & 5:29).

Last night we (us brave soles) headed out in the rain, wind and dark for a loop in the forest through Kirstenbosch to the Top Gate and back to the club. Coming back on the road always seems to keep us honest as the pace always climbs close to the 4:05 mark, which is a good way to stretch the legs...

Tonight we have 250s on the program, but if it's raining again I will just go for an easy 10-12km run so let us see what the weather holds...