The Long Run
Dear Diary
2 weeks to Bay 2 Bay 15km - 22nd January
3 Weeks to Firgrove Challenge 15km - 4th February
5 weeks to Cape Peninsula -19th February
13 weeks to Two Oceans 21.1km - 16th April
‘Happy 2023'
There is no better way to kickstart this year than with some sunshine and sweat. It has already been an epic start to 2023. I woke with the intent of a relaxing walk with Sky but that changed quickly and ended up going for a walk up Silvermine!
Training for the week
Sunday - 3km. A little excursion up Silvermine was JUST what I needed! It was just a walk with me huffing and puffing as we climbed but it was fabulous being out and being challenged. The view from where we turned is gobsmacking. It literally runs from across Tokai and Constantia across to Kommetjie and all the way to Hangklip. It really is a privilege to have such beautiful spots so close to home.
Happy new year to y'all!
Monday 3.0km Sunday was SO good I couldn't resist going back on Monday for another round. I got there before 7 and definitely went much better than the day before. Sky absolutely LOVES being out where she can smell and explore so she really enjoys herself. I love the challenge of the varied routes and inclines and love how quickly the body adapts to the task at hand.
I'd determined to get much, much fitter and stronger this year! I've been reading loads of running training workouts that are geared around core. squats, deadlifts, lunges and step ups. Many articles encourage cross training as well. I don't mind being a steady, slower runner but racing against the cut off for marathons is stressful, not fun. Especially since I'm putting in the training! I've decided to include a glute and leg workout on Monday and Wednesdays after the morning run or walk. One day is higher reps and the other day includes a kettle bell with lower reps. Tuesday and Thursday are upper body and core. Friday is glute and hip activations with a band. Stronger, sexier legs loading! This coupled with hill and speed work I should hopefully see an improvement with speed.
Tuesday - 8.0km. This is the last week of morning runs so we started in a familar spotin Muizenberg. The road was surprisingly busy for a morning so it was a struggle managing Sky on a narrow pavement with other walker and runners going in the opposite direction. Not my best running effort but its done. The weather was lovely compared to being sandblasted on Saturday past. Beautiful blue skies, majestic mountains and minimal wind making the post run beach walk with coffee such a treat! I am going to miss these from next week when we are back to evening runs.
I am having doubts about doing Cape Peninsula Marathon mainly due to the fact that I'm not feeling strong and fit enough. The weekend run should have felt fairly easy but was not. I will make a final decision before 9th February as had my heart set on the full marathon. The half marathon is a lovely route along the very familar main road of Muizenberg to Simons town. Plus, it will be my third half and I'm not against being one step closer to another permanent number for my pack.
Wednesday - 6km. Speedwork in the rain! This was fun, cool in the rain and something quite different. It was a small group with a few new faces. We followed the marathon training for the day that suggested a
2km WU, 4 x 3min hard with 1.30min easy jog between, finish with easy running. There is measured segment of 600m on Strava that was easy to follow. It was tough as I went out too fast so by the 4th lap I was stuffed. It is tricky to know what speed to run at exactly but felt fantastic to push! My legs are still very tired but I think its easier on the calves already. Yes!! Its time incorporate BCAA into the triaining to help with muscle recovery. The leg workout that followed was just as challenging as Monday's session even though it was with a lighter weight 4kg kettlebell. I'm improvising as have limited equipment and will upgrade when necessary. It is a great start and I am SUPER happy to be doing this.
Coffee at Vida Meadowridge afterwards. AND, Sky had her first babycino. So flippen cute! She was nervous to start as the milk was warm but didn't take long to figure out it is DELICIOUS!
Thursdays - Hill repeats 8km
I picked a road that was part of Hohenort 15km as so to challenge us. It was
steeper than anticipated and really got the heart rate pumping. We met at Vida CV and went out from there along Parish, crossed Southern Cross into Hermina Ave. We picked a segment with a decent inlin
e and off we went. The format is the same as before. Run for 2 minutes up and then back down for 2 minutes. I had hoped to run 10 segments but it was way touger than Southern Cross so we completed 7 segmen
ts. There was some huffing and puffing along the way but everyone did brilliantly. Our group was quite a bit bigger with some new but experienced faces. Coffee and pics at Vida for us winners. Yes!
Saturday 24km
Saturday's long run took me back up and over Suikerbossie. This was a solo run for me as Lee-Anne is recovering with an injured toe. As Bay2Bay 30 is around the corner there was only need for a 24km. Suikerbossie is one thing. But going up Suikerbossie, down the other side for 6k, having to turn around and go back UP that road is hellish. There was loads of counting, and walking and running is segments. At the 12k turning point I had made the decision to switch my entry from 30km to 15km. I believed I could manage the 3ok but I don't want to be stressing about making the cut off in the last few minutes. I finished in the expected time of 3h42 but DAMN, that is a tough hill.
It supports my main argument that I need to get stronger so that hills are tough but actually really enjoyable. The weight loss will help, but getting stronger is vitally important. It was also incredibly warm by the time I finished, closer to 10h00. To be honest, 27km would have been manageable. I was tired but not blown. My calves felt better and could feel the glutes and quads worked more as well. My knees also felt better. The steep downhill after the steep incline was tougher the first time. I also managed a better pace coming back down Suikerbossie than before.
How's this: On Sunday morning and I got up and went for a short hike up Silvermine. My intent was to take it fairly comfortably, to simply get moving and test my bodies resilience. It was FABULOUS being up so early, soaking up that view, and going the distance fairly easily. There are some steep sections that I managed well coming up and going down. I am SO proud of myself.
Here is what I've learnt:
I can push myself slowly and steadily over long distances.
Again, the body does what the mind tell it. (I will keep learning this lesson)
I crumble 13-15k but resurrect after 18k.
I have a nice rhythm after 20km
I'm comfortable on my own and with my own thoughts.
XOXO
Haylee
Goals for 2023:
Lose weight in the region of 25kg
Get much, much stronger.
Run 3 marathons in an improved time from CTM
Improve on my half marathon time
Top tips for the week:
Test yourself with new routes, hills or something new.
Intentions for the upcoming week:
Find balance as the runs change back to evenings at the club.
Upcoming runs:
Here is my list for the rest of the year and some others you might like.
Hohenort 15km 14 January
Bay to Bay 30km 23 January 2023 (0)
Firgrove Challenge 15km 4th February
Cape Peninsula Marathon and Half Marathon 21.1km 19 February 2023 (2) Two Oceans Marathon 21.1km or 56km April 2023 (10) (ENTERED 21.1km) SAFARI Half Marathon 21.1km May 2023 (1)
Festival of Running July 2023 (1)
World Rowing Masters 21-24 September 2023 (0)
The Gun Run 21.1km September 2023 (3)
Cape Town Marathon 42.2km October 15th Sunday 2023 (1) (entered)
Istanbul Marathon 5th November 2023
Fueling:
32gi Sports Chews, Endure Sports Drink and Hydrate for running/snack fuel
HMT Vegan Protein - post run recovery. I loved chocolate for years and now love combining the strawberry and vanilla flavours. Takealot: https://tinyurl.com/25n6s7d6
HMT L’Glutamine - amino acid replacement and before bed to aid recovery. This stuff is the bomb! Takealot: https://tinyurl.com/2p9ep5nb.
Invest in your own Rock Rabbit and get 20% off: Haylee20
