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

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

myCity Running Tours

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.  

Good luck saturday mate, and enjoy the Two Oceans.

All the best

Ben

Sent from my iPhone

Dolphin Run - Ben taught me a lesson!

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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!