Saturday, 30 April 2011
Africa & April
April was a race free month and was very nearly a training free month too. I had a decent 10 days of training before heading off to South Africa for the wedding of Mr Rowlings & Miss Kettleborough. Had the most incredible two weeks Shark Diving, Table Mountain, Robben Island, Water Park, Wedding, Safari, Playing with Lion Cubs, Drinking, Beaches, Putt Putt, Cape Point, watching crazy friends bungee jumping. I don' think I missed anything.
But my plans for 15 and 18 mile runs whilst on holiday proved too ambitious. I did manage to run 7 times whilst in SA but that only totalled 25 miles, with a longest run of 5.5 miles. It was nice to run with company though, and got out with Sim once and Katie a couple of times which made the dull routes much more pleasant.
In the last week of April I managed a longish run of 11 miles. This was at slightly faster than Marathon Pace, and it was alot harder than it should have been. Confidence is definately low for the Stratford Marathon next Sunday, My targets will range from a minimum of a PB so sub 3:50, mid target of 3:40 and 3:30 as my ultimate result. I should definately be capable of sub 3:30 but my preparation has been poor as it has been for my previous two marathons. A longest run of just 15 miles is far from ideal! I have already started mapping out my training for the Chester Marathon in October and that MUST include 2 x 18 mile, 2 x 20 mile and 1 x 22 mile runs. So then I can see what I really am capable of when properly prepared.
In addition to the run I went for a cycle of just over 35 miles. It was pretty successful averaging just under 16mph, the first hour was at 16.25mph and the second hour 15.75mph. This slow down continued for the last few miles home and I was struggling to get out of the saddle on the hills near the end. I am hoping to cycle again tommorow and on Monday for around 40 miles each day, so it should be interesting to see how the legs react.
So with two weeks out of four spent in beautiful, sunny South Africa with friends I was pretty pleased to string together 74 miles of running and 189 miles of cycling. Will report back on my Marathon PB or total blow up next weekend.