(09-09-2026, 04:30 AM)TheEd Wrote: Hi Neil, it augers well seeing your posture and control is improving. I noted you didn't participate in last week's Parkrun, so I hope all is well and going to plan
patience and consistency
on we go
TheEd
Good morning Gavin
Sorry for my slackness regarding the posts, please forgive me I have no other excuse than the dog ate my homework.
On a serious note I did actually run the previous weeks Park run and meant to post but just never got around to it. I ran in 24'41.8 but after cruising the previous weeks run, found it quite tough.
To change things up a bit I did my longer run on the road over Polkedraai towards Stellies and actually enjoyed the alternative route which I haven’t done in a while. Time was 1:08.44 with my HR around 145 BPM, I know probably a little high for your liking but it is quite a demanding route with around 160 m of elevation gain and fall.
The highlight since last writing would have been my speed session, here are the numbers:
1st K 4:49 HR I don’t know as I screwed up the pressing of my watch buttons but did calculate the time.
2nd 2K 10:22 HR 151 BPM the reason I highlight the session is due to this segment which I always find an absolute bugger. Last week there was a squall that I ran into with rain and wind lashing down yet I was able to complete the segment in just over 5/K and feeling fairly strong.
3rd K 4:59 HR 152 BPM again not overly impressive times wise but it was also into the howling gale and I maintained my composure and posture to just get in under 5 minutes.
Overall I was extremely happy with the session.
Saturday I ran the Bridgetown Parkrun with family and it was great to be in a different venue for a change. Their course is really flat but traverses 4 or 5 different terrains over gravel, grass, tar and sand. I found it really tough. The last time I ran on an absolutely flat surface was months ago. Although my time was 24:39 I crossed the line absolutely knackered and wheezing for breath. It was however good to be in a different environment for a change.
On Tuesday due to work commitments I ran my hill session which went well.
This morning was back to the vineyards and my standard very demanding 10K which I managed in 1:03’51 @ 145BPM. I must say that I felt quite lethargic and struggled to get my legs moving and felt like I had to drag my body over the course especially up the hills. I do as I sit and write this report feel quite a bit of lethargy and even some pain in my legs.
Anyhow, thanks for the usual support and encouragement. Please forgive the lengthy text but I did feel obliged to send a catch-up, till next week.