OK where does one start with marathon training, in fact where do you start with your training for anything? You run a TT to get some idea of where you on the fitness scale. I was in luck, there was a 10km race on the Saturday, so I found myself on the start-line...
I've run this race many times over the years and know the route pretty well, so I set off at a good pace from the gun 3;27 3:28 3:29, Ms 310 (my new Garmin, the old 205 didn't like the rainy winter we had here in the Mother City) was reading the km a little short as per the km boards. The 3km had a little climb and then the race climbs to the high point just after the 5km mark. My time at the 5km board was 17:50, so I knew a sub 36 was going to easy, just how much faster could I go?
I was flying down the hill, I Ms. 310 tells me I knocked off 3km in a row under 3:20!!! I didn't even know my legs could move that fast... At each km board I was doing big maths and working out my projected finishing time. Then I turned the last corner and saw the finishing clock, no more maths, the clock stopped at 34:50!!! My fastest 10 in over 4 years!
So I have a little speed left in the old legs and something to work with for my marathon:
After only and easy run on the Sunday and Monday, Tuesday saw the hard work start with the hard work, 3 x 10min hard with 2 min rest... The week was now well under way now and after a 15km run on the Wednesday it was time to raise the heart rate again! I had a nice little session planned for the Thursday: 5km, but we were running hills, up at marathon pace, and down fast. I was running just under 2:00 for the 500m up and down in 1;40ish. With the warm up we did and the cool down back to the club I logged 14km for the day.
After a 5km recovery run on Friday I was ready for the weekend... I saw Saturdays 15km race as a nice chance to get a little training in, so I planned a tempo run with a little warm up to the start of the race and a warm down back home... 32.5km later I was home and a little SHATTERED!Maybe the weeks training was catching up with me...
Now as any self respecting distance runner know, Sunday is long run day, so I meet a couple of the boys at the club and we headed out for a little run across the face of Table Mountain...
|LOWER GRAVEL ROADS|
|JAYDE WITH THE SUN AT HIS BACK|
|WAITING IN THE SHADE|
After 11.5km of running we reached Tafleberg Road (the hairpin on the right) our route then took us up the road to the next hairpin before a short climb to the top of Kloof corner, 1.2km 190m climb!!!
|THE STAIR WAY TO HEAVEN|
|Richard and Sam|
|CABLE STATION AND RICHARD STOPPING FOR WATER|
Week one of Marathon Training done 115.5km and now let us see if I can put together another good week before the marathon...