Senior's schedule

stats of the week: run 49 km, gym 3 h
stats of the week before: run 46 km, gym 2 h

Two decent weeks of running, in spite of a mild cold. I set up this schedule to build up to my spring target, the Syltlauf on March, 18th. As you see it is designed as a cautious schedule for a senior runner. I hope to be able to finish  the 33 K of the Syltlauf in exactly 3 hours.

Happy holiday racing

stats of the week: run 24 km
stats of the week before: run 29 km

It was a holiday of happy runs in South Africa. However, I am not really happy with my performance. Did two hilly 15K races in 1:23 and 1:25 with some stomach illness in between that threw me back.

South African brand: Protea

Scene at Woodstock, Cape Town

Next main target is The Big Half in London on March 04. I feel I should set up a proper training schedule to improve within only 6 weeks to go. More important for me is the Syltrun (33K) on March 18 where I hope to deliver my very best.

The final stretch of Hohenort 15K

Bay to Bay Finish

First idea is to complete at least 40K per week. Second is to do one interval session and one long run per week.

Review the year

stats of the week: run 44 km

Another parkrun at Franschhoek done, a rather bad one for me. After 2.5 km I took a wrong turn and lost about 20 seconds, after 4 km I had such a bad cough that I had to stop and walk for a while. Finally I was still 13 seconds faster than 2 weeks before.

On New Year's Eve we once more did the lovely Runners Memorial Race. Before the start the speaker reminds the crowd of the runners who passed away during the year. It is a very special atmosphere when suddenly everybody is silent and listens respectfully to the names.

I had two targets. To run sub 40 minutes and to finish without a cough issue. Both were successful. 39:52 means 10 seconds faster than last year. A fairly happy year end.

Stats of the year disclose that I ran only 1,373 km in 2017 but 6,392 km on the bike are a record. Together it makes my 3rd highest quantity ever. My focus for 2018 is on running as I am the youngest vintage in age category 65 now. 

Happy new year everybody!