myCity Running Tours

February 24, 2010

Indian Runs

Promised myself I would do some speed work...promised myself this morning I won't do it two days after a marathon again!

Scooted over to Harfield Harriers last night with Dave (@caferacer) to do some speed work. The surprise for us was a variation on Indian Runs with a 2.5km warm-up and 2.5km cool-down. Right knee is tender and it didn't help twisting it when I got out the car at home. Multiple lessons learnt - seems to be that sort of year for running. Lesson after lesson after lesson.

Lets just say that it was hardcore. I told the captain of my Ultimate team they should come and do speed work but he felt it was more for long distance runners. How wrong he is. This is VO2 max stuff in a big way! Have recovered nicely today although my right knee is still tender.

Dave has an entry to the Old Fishermans Trail Challenge (http://www.sports4u.co.za/OFTC/Content/GenericContent.aspx?eid=85&group=Home&name=N/A). Suspect if I have not got the nod yet it is another year I'll be waiting.

PS seems like a bunch of newbie runners want @mycityrunning to take them on the Two Oceans half marathon route before the race. How cool?

--

Steve Porter
myCity Running Tours
mobile: +27 (0)83 375 0320

Loading mentions Retweet

Filed under // Fartlek Indian Runs Old Fishermans Trail Challenge Speed work

Posted by myCity Running Tours

Comments [0]

February 22, 2010

Two Oceans qualifier - Peninsula Marathon

It has been a roller-coaster month. A hip injury 4 weeks ago from trying to help out a mate http://www.runnersworld.co.za/static/columns/footnotes.php?footnote_id=2727 then 2 weeks holiday in the Baviaanskloof and Natures valley and finally pulling my back the Thursday before the marathon - during a core workout if you can believe that! Oh and of course there was Ben killing me the week before on the Dolphin Run.

I could not even get out of bed on Saturday and I honestly thought my 2Oceans goal was out of the window. I promised myself (and the boss) that I would only run on Sunday if I felt miraculously better.

The alarm went at 04h20 and I rolled out of bed without a wince. I went for a jog around the house, still no wince. I put my shoes on and jogged again, still no wince. I texted Shells http://www.facebook.com/shelley.carmichael1, said I was in and had breccy quickly.

So, I did a 3:43 and am chuffed all things considered. Was hoping for a 3:30 but now actually have an idea of what I may need to do to achieve that and better - don't injure yourself you idiot! I was told at the end that you could take at least 10mins off your time owing to the gale force wind - I'll take it!

Honestly at around 35km I thought wtf am I doing this for? Will I do it again - absolutely. A true testament to "Type II fun"

The day was made complete by seeing Shells complete here first marathon, seeing Roger & Coriaan, Candice Winterboer and Dave McKay and his missus and all the guys from Harfield Harriers.

Onwards to the 2Oceans.....

*PS forgot to mention that f you want a seriously good (read excellent) physio who understands dry needle therapy, give Sarah Walker a call (Coleman and Walker Physiotherapy, 52 Camp Ground Road, Rondebosch, 021 685 3600).

--

Steve Porter
myCity Running Tours
mobile: +27 (0)83 375 0320

Loading mentions Retweet

Filed under // Peninsula Marathon Two Oceans

Posted by myCity Running Tours

Comments [0]

February 16, 2010

Dolphin Run

"After a couple of uninspired runs on my own, I hooked up with mycityrunningtours.com for a quick 12km along the seafront. The run was gorgeous and Steve was great company. A really enjoyable way to keep up the marathon training. Highly recommended" - Ben Wickham

Loading mentions Retweet

Filed under // dolphin run Testimonials

Posted by myCity Running Tours

Comments [0]

February 16, 2010

Hey Steve,

I'm back in London now, it's freezing and raining, and Seapoint seems a long way away, but thanks again for the great run. I was inspired by you and all the other crazy CT runners, so I ran over Boyes Drive to Simons town and back the next day. I tell you, my legs have never worked like that! I can't wait to come back and maybe run a few more km's with you, but in the meantime, here's some blurb for you.

Good luck saturday mate, and enjoy the Two Oceans.

All the best

Ben

Sent from my iPhone

Loading mentions Retweet

Posted by myCity Running Tours

Comments [0]

February 13, 2010

Dolphin Run - Ben taught me a lesson!

Went for a wonderful run with Ben Wickham from London. Suffice to say he was fit, strong and fast and I saw my arse. It was a really good wake up call for me!

I had taken some time off due to a hip tweak and two weeks holiday and have come back feeling like I have lost a lot of fitness. Ben certainly brought it to the fore.

We ran for 12km and 7.2 miles per minute which equates to roughly 4:45 min per kilometre. I am at this point feeling really nervous about the Peninsula marathon (http://www.topevents.co.za/index.php?sectionID=104) but have been told by another mate that it is all in the head. Suppose I will find out next week.

Thanks for a wonderful run Ben - can't wait to taking you running up Table Mountain next time!

Loading mentions Retweet

Posted by myCity Running Tours

Comments [1]

December 24, 2009

Table Mountain - Kloof Corner Ridge take #2

Teamed up with Di and my brother Barrie this afternoon for what was going to be a baptism of fire for both of them. Di had never done more than an hour long trail run and Barrie still recovering after a back injury.

Our last time was good and I have to say I am sorry to my to newbies that I wanted to beat that time, introduce them to the splendour that is Kloof Corner Ridge and get home in time to get starters and cocktails (the mojitos are killer).

They both did incredibly well although I suspect their quads will be 'interesting' tomorrow. Suffice to say I knocked 20 minutes off the previous time partly because I had to nip back to our house to fetch a car. Di had a bit of a spill and we thought a wrist was broken. Turned out it was just shock.

An amazing Christmas Eve run and now seriously looking forward to the http://www.ndorfin.co.za/events/event-detail.php?event_id=4174 on Boxing Day.

Doubt there will be much running tomorrow with Mojitos in the tank - have a good'un!

Click here to download:

Table_Mountain_-_Kloof_Corner_.zip (7895 KB)

Loading mentions Retweet

Filed under // Kloof Corner Ridge Table Mountain

Posted by myCity Running Tours

Comments [0]

December 21, 2009

Cape Doctor se moer

The 3rd addition of Blog, Sweat and Tears - http://www.runnersworld.co.za/static/columns/footnotes.php?footnote_id=2668. You will notice I let my running mate down, we have her man to thank her for that! There is no way I could have physically run with my 'condition' the next day.

Loading mentions Retweet

Filed under // Runners World

Posted by myCity Running Tours

Comments [0]

December 21, 2009

Scarborough Introduction

My legs are still broken after the Table Mountain run on Wednesday...what can I say other than it must have used muscles I have not used for years. There are muscles in my quads which are just taking unusually long to recover.

I hooked up with Roger who has a spot down here in the Scarborough conservation village at 6am. Quads in trouble and as always, nervous about running with someone new. You just never know how it will go. Will you be able to keep up, how strong are they etc.

It all worked out well and Roger is strong! His two hounds, Max and Polly, kept us entertained on a 90min run that has some serious hills involved. We chatted pretty much the whole run except for when the hills took the breath out of our lungs and I got to see some new routes, the dam behind Scarborough, I think it is called the Kleinplaas Dam.

We should be hooking up with Roger in early January to get to know a few more routes - well psyched if not nervous. It is rugged terrain and sure lets one know that perhaps one should party a bit less in December. Oh well...maybe I will learn one day.

Loading mentions Retweet

Filed under // Red Hill Scarborough Slangkop

Posted by myCity Running Tours

Comments [0]

December 21, 2009

Table Mountain - Kloof Corner Ridge

OK, this was brutal. No other way to put it. It is 4 days later and my quads are still in all sorts of trouble.

I went running with one of my mates and Table Mountain guru, Richard Matzopoulos. You also need to have a cup of coffee with Rich, he makes the best moer koffie I have ever had - perhaps he is just good company?

Anyway...the run. Started in Rosebank and bombed straight up to the block-house via Rhodes Memorial and then continued up the ridge to the Block House. We took the most direct route as we had time constraints. From the Block House we continued vertically to the overnight hut...something I suspect most people in Cape Town have never visited.

From here it became majestic! Rich educated me about Kloof Corner Ridge, Mowbray Ridge along the knife edges. The drop-off and views are just mind blowing.

I have no idea what sort of distance we are talking but the elevation is about 800m and we did the run in 2h10m. The downhill was insane and were flying, falling and laughing our way down in 40 mins. The rest of the run was uphill - as I said brutal!

I cannot wait to do my next Table Mountain brutal run - planned for later this week!