Running + Coaching. Passionate about sports science and performance. "What would you attempt to do if you knew you could not fail?"
Cape Town, South Africa
Joined August 2015
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I'm giving it my all and will see where it takes me. Don't let the opinions of others put you off your goals.
Courtesy of @StuartMcMillan1
Had a solid 4h long run yesterday, after doing a tough leg strength session the day before focusing on stabilizing muscles.
Trying to get these legs prepared for a few hours of technical terrain and tough descents at Otter!
Good day out at the Hout Bay Trail Challenge - taking the win in the relay with our team 🥇😁
Super fun route and felt good to give a push over a shorter trail distance
5 weeks to go until the Otter Trail Race. Definitely the best training I've ever had leading up to a race so I'm super keen to give it a real go. Just a few more hard weeks to go :D
Ending a great week with a 32km steady this morning @ 3:54/km.
Feeling smoooooth and comfortable. The best feeling in running
12 x 400s off 60s rest tonight, averaging 66s (2:45/k).
First proper speed sesh in a lonnnggg time, felt good to move fast again. Rhythm not quite there yet, but pace still felt fairly controlled.
Just finished a good recovery week - always so important for me to freshen up a bit both mentally and physically. Time to get back at it with some 400s this evening
2 x 1500m hard tonight. That was fun! Haven't run those sort of speeds in a longgg time 😂
4:20 and 4:19 (2:54 and 2:53/k)
30km steady @ 3:58/km yesterday. Always enjoy these sorts of long runs; the pace just becomes easier and easier as you settle into a nice rhythm. Super consistent splits without really looking at the watch. Focus is on being very controlled, not trying to push the pace.
Nice little fartlek/speed sesh this evening. 10 x 1min hard/1min easy; 2:50ish pace and 4:15ish.
6km @ 3:24/km overall
Pouring rain and howling wind all day today... I've spent the last 2h trying to convince myself to go and do my workout. Seems to be slowly working :')
Discipline > motivation, right?
Another good week in the back. A lottt more elevation than I've been doing recently with the mountain reopening... Quads and hammies can feel it!
Great sesh this evening; 5 x (1km 'cruise', 60sec rest, 400m hard, 2min30 rest). Really tough with the pace change and the spike in lactic caused by the 400s, and then having to settle back into a supposed comfortable pace.
Avg 3:08 and 64sec (2:40/km). Closing in a 59sec 400m.
End of a nice relaxing recovery week (I have one every 4-6 weeks; couldn't recommend it enough). Ready to try push the kms a bit more over the coming weeks with lockdown restrictions being a bit more relaxed
runningscience.co.za/2020/05…
Wrote a piece this week on trail vs road running, and some possible lessons each can learn from the other
