17-08-2015, 11:26 AM
Cool perfect thanks, I'll stick to the previous race schedule then, 10km on 5th September then a 2 week rundown to the half marathon. I was planning on doing a 25km or 2 hour run this weekend. I should be able to stick to the Day 3-8 portion, the disruptions come either side of that!
Regarding recovery, yes I've noticed how much better my recovery is, my legs feel so much better after this 15km compared to the one I did in May where I was broken for 3 days after. That's been the best change for me with the extra aerobic work, that session to session recovery and also my strength at sub threshold levels, anything slower than half marathon pace (3:45-3:50/km) is a nothing pace now and I feel like I can go on forever. If I switch off on a run and don't consciously slow down I find myself hitting 4:15/km without even realising1 Hopefully that strength will start to carry into the faster paces!
Regarding the 5km there's a new parkrun in Boksburg that's just started, and they had a course record two weeks ago, 15:35, so it's a quick one, it's a mix of gravel, trail and tar as opposed to grass. I want to go down and learn the course, then give it a go, maybe end of September or early October after the half marathon before it gets too hot?
![[Image: CMm4YAOUYAAntfu.png]](https://pbs.twimg.com/media/CMm4YAOUYAAntfu.png)
Cheers
Regarding recovery, yes I've noticed how much better my recovery is, my legs feel so much better after this 15km compared to the one I did in May where I was broken for 3 days after. That's been the best change for me with the extra aerobic work, that session to session recovery and also my strength at sub threshold levels, anything slower than half marathon pace (3:45-3:50/km) is a nothing pace now and I feel like I can go on forever. If I switch off on a run and don't consciously slow down I find myself hitting 4:15/km without even realising1 Hopefully that strength will start to carry into the faster paces!
Regarding the 5km there's a new parkrun in Boksburg that's just started, and they had a course record two weeks ago, 15:35, so it's a quick one, it's a mix of gravel, trail and tar as opposed to grass. I want to go down and learn the course, then give it a go, maybe end of September or early October after the half marathon before it gets too hot?
Cheers