A bit of a mixed bag fortnight that saw some good surprises. The first week I did some consistent short runs which ended up with a decent higher mileage week and the second week busy-ness saw me taper nicely for a good gun run.
30.09 - 06.09
Monday - Run - Barefoot and time trial
I continued my training program for the barefoot running trial I am currently doing with SA Institute of Sports Science. I hit the promenade so that I could run on the grass for 3 x 4min runs with 2min walk breaks in between. I am finding these barefoot sessions are an excellent warm-up to my main run as it is a good muscle activation exercise. A bit out of ideas on what to do next, I hit the 5km time trial route on the promenade and was quite happy with a 21:36 time.
Tuesday - Run - Newlands Forest
My mate Slothmobile was down from Durban and I have been trying to get him started on trail running for a while so I took him on my favourite loop at Newlands Forest. We took a slow casual jog and the regular stops on a perfect evening reminded me to focus less on training goals and more on training scenery.
1h15 min +-
Wednesday - Rest
Thursday - Run - Sea Point to Camps Bay
Again with Slothmobile and now I was out to convince him to move to Cape Town so I took him on one of my favourite road runs from Sea Point to Camps Bay and back. Again a beautiful evening and nice chilled run.
Friday - Run - Barefoot and time trial
Saturday - Run - LSD to Hout Bay and back
I haven't been out for a long road run in a while and with Matroosberg coming up I was feeling a bit stressed about what is going to happen after the 30km point. So I packed my backpack and headed out for a nice slow jog from Sea Point to Hout Bay and back (pretty much the Bay2Bay route). 1 minute into the run and terror hit as my iPod battery went flat so Mumford and Sons had to remain mum and I would be running with only my thoughts. A nice chilled flat run with the only real hill being Suikerbossie on the way back. I felt really comfortable running up it and remembering Bay2Bay earlier on in the year, I realised how much more difficult trail running must be as I really struggled on this hill before shifting my running from road to trail. A great morning out, these types of mornings are what running training should be about.
Sunday - Rest
Week run total
Mileage - 61.8km
Metres gained - 1,449m
Time - 6h22
07.09 - 13.10
I was happy with my last week, I managed to rack up some decent low stress mileage and ran 5 out of 7 days which will be the type of training program I will follow for 2 Oceans. I ran consistently and felt strong. This week I decided to take it a bit easier as I secured a late entry for Gun Run so it was time to rest and try push for a PB.
Monday - Rest
Tuesday - Barefoot run
2 x 8min runs with a 3min walk break. I started really feeling the technique click into place here of the more prose style of running but realised I have a lot more work to do on strengthening my feet before I can do long distances like this.
Wednesday - Barefoot run
Same as yesterday but a bit less distance covered as I ran barefoot on the road causing some blisters.
Thursday - Rest
Friday - Rest
Saturday - Rest
Sunday - Gun Run
What I fail to mention in those 3 preceding rest days is that 3 of them involved social events which meant my beer consumption was peaking. Not ideal for pre-race hydration but I still had a great race. Race report coming up.
Week run total
Mileage - 27.7km
Metres gained - ??
Time - 2h15