The Long Run
Dear Diary
5 weeks Hohenort 15km - 14th January
6 weeks to Bay 2 Bay 30km - 22nd January
8 Weeks to Firgrove Challenge 15km - 4th February
10 weeks to Cape Peninsula Marathon 42.2km -19th February
18 weeks to Two Oceans 21.1km - 16th April
‘Suikerbossie’
This past week was HOT and windy - my least favourite weather conditions. The wind disrupts all rowing opportunities and running in super hot conditions is just TOUGH. But, it's necessary given the season and that Cape Peninsula Marathon is 2 months away! 🙂
Training for the week
I take Sky for a short walk most mornings (6/7 days) around the local greenbelt.
Tuesday - 8.0km. It was a slow run that I purposely kept easy.
Wednesday - 7.09km. Cruise along the coastline from Muizenberg to Clovelly and back. Running next to the seaside is so magical.
Saturday - 18.26km 9.18/km Nice and slow. Started out nice and cool with overcast and became rather warm.
No rowing this week due to windy weather.
On Tuesday and Wednesday I wore the Mizunos as my intent to use them for the shorter runs. I developed blisters on my small toes that were further exasperated by the run on Wednesday. I couldn’t wait to kick off those shoes when I got back to my car! My idea to use them for the shorter routes simply isn’t working.
This past weekend my plan was to do 15-18km. The best case was to do 18km as per the program. I wasn’t sure I could make it but my good friend and marathon partner, Lee-Anne made the decision that we were definitely going to run 18km. We went from 12km last weekend to 18km this weekend. It is a big jump up as we catch up with the program. Running behind the program is mostly due to the shoe saga. Fortunately, that has been resolved! Shoes that work for your feet are so important. I have struggled this past two months, trialing and testing various shoes. And, I’ve ended up exactly where I started with Asics Nimbus 24. I wore them for 2hrs on Thursday and ran 18km with them on Saturday without any issues.
The route took us up and over Suikerbossie towards Twelve Apostles and back down to the starting point outside Chapmans Peak Hotel. Suikerbossie is really tough. What you don’t really think about is the incline actually begins near the harbour circle and runs all the way to the top of Llandudno. It is roughly 4.5km of slow burn on the glutes and quads. We stuck to a counted walk run strategy that gets you over the top of the hill. 10-20 counts of running and 10 counts of walking. More or less. The view that greets you from across the Atlantic is sensational. The clouds were coloureds in an array of moody blues, providing a striking contrast against the blue sky and dark water below. Some of the homes in Llandudno are mansions and must have this view everyday. It is hard not to stop repeatedly and take a bunch of pics. We got a few shots anyway. The surrounding mountains were majestic and largely protected us from the belting SE winds that caught us as we turned corners.
Credit to Shona for the photo
Once you reach the top it is a few kms of undulating downhill until we turned at the 9km mark. Of course, now we had to trek back back up! The return didn’t feel as tough as coming up Suikerbossie but still some steep inclines. You really have to stay alert as both cars and cyclists come whizzing past on the downhill! I think it was my first time running up Suikerbossie and I absolutely loved it. It is really tough but so rewarding.
Afterwards, we met up on the beach for a quick chat and I stood in the icy Atlantic for a few minutes. Achingly, achingly cold but it was BLISS. My calves and quads took a beating on this route so the relief was immense.
It felt so good to test myself again on tough conditions. I am repeatedly reminded how resilient I am! The distance of 42.2km feels so much more manageable now that I’ve run it before. It is still going to be very tough but I know I can do it.
Next stop - Bay to Bay 30km
Hasta la próxima
XOXO
Haylee
Top tips for the week:
Shoes are so important when running. Make sure the fit is good for you.
Intentions for the upcoming week:
Ease back into a slow run once shoes are sorted.
Get back into healthy eating. Please!
Upcoming runs:
Here is my list for the rest of the year and some others you might like.
Bay to Bay 30km 23 January 2023 (0)
Cape Peninsula Marathon and Half Marathon 21.1km 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)
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.
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