I'm starting on the build up this week, feel sufficiently rested and I'm getting restless. Have been running but nothing major, mostly running at 5min/km, I did do one 60minute run with my long run group from WITS (guys training for comrades going for silver, plus 2 Oceans winner Caroline Wostmann, their regulation run :laugh
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On Saturday went looking for a sufficiently hilly route to do the hilly run. I have a question on that run, obviously it's not an effort run like traditional hills, more about keeping a decent tempo? I did this course on Saturday, it' just an out and back that I did twice, with 500m either side (the steep down and up at the beginning and end).
![[Image: 11053152_10153256599331280_2396012840527...616fedb19f]](https://fbcdn-sphotos-d-a.akamaihd.net/hphotos-ak-xpf1/v/t1.0-9/p206x206/11053152_10153256599331280_239601284052737440_n.jpg?oh=44b795ef3a7ab116a18e385c1cabd83a&oe=560CC25C&__gda__=1439897847_bfc5479d747f4829f434b9616fedb19f)
It took me 50 minutes but I wasn't exactly pushing. These profiles are deceptive but the rolling hills in that stretch between 4.5km and 7.5km are noticeable, 300-400m at 3-4% grade and then that one 700m pull that's done twice for a change in stimulus.
Other option I thought was to do the middle section over and over, could get 4 reps of that plus a 1km warmup from home and a 1km cool down, for a more consistent run though it might end up more like a hill rep session.
Anyway, I'm going to do a 3 week cycle then do a 4km TT with a look to getting back to racing in July. Will discuss racing plans later but I have two key 10km races I'm looking at, 25th July and 5 September which will take 4 cycles, two cycles to each race, haven't decided what I'll do in between (4/5 July and 15/16 August), maybe a TT or a parkrun. Then I would like to do a 2 week rundown to my usual solitary half marathon for the year on 19th September. Hopefully by by 5th September I can get comfortably under 35 min, then have a nice half marathon (I ran 1:19:07 at the same race last year)
Sorry for the longish post.
Cheers
. On Saturday went looking for a sufficiently hilly route to do the hilly run. I have a question on that run, obviously it's not an effort run like traditional hills, more about keeping a decent tempo? I did this course on Saturday, it' just an out and back that I did twice, with 500m either side (the steep down and up at the beginning and end).
It took me 50 minutes but I wasn't exactly pushing. These profiles are deceptive but the rolling hills in that stretch between 4.5km and 7.5km are noticeable, 300-400m at 3-4% grade and then that one 700m pull that's done twice for a change in stimulus.
Other option I thought was to do the middle section over and over, could get 4 reps of that plus a 1km warmup from home and a 1km cool down, for a more consistent run though it might end up more like a hill rep session.
Anyway, I'm going to do a 3 week cycle then do a 4km TT with a look to getting back to racing in July. Will discuss racing plans later but I have two key 10km races I'm looking at, 25th July and 5 September which will take 4 cycles, two cycles to each race, haven't decided what I'll do in between (4/5 July and 15/16 August), maybe a TT or a parkrun. Then I would like to do a 2 week rundown to my usual solitary half marathon for the year on 19th September. Hopefully by by 5th September I can get comfortably under 35 min, then have a nice half marathon (I ran 1:19:07 at the same race last year)
Sorry for the longish post.
Cheers