Tag Archives: speed work

Time trials (Or Trials & Tribulations)

We don’t play in East Griqualand. We’re tough. This morning in minus three degrees we did not one but two 5km time trials. The second one was the best one – probably because I had regained contact with my feet. And I just love the way my TomTom encourages me with it’s little messages.

A lot of work still needs to be done – that 7:12 minutes per kay needs to fall to 6:35 and then 6:00. Oh my soul, this speed thing is hard…..in my next life I want to be a skinny Kenyan or Ethiopian man who blasts through a marathon in under three hours. Barefoot.



Icing an Injury

The first screenshot is my Spar Ladies Race. Not quite what Coach Mo prescribed. The first 6 kays were great – I was bowling along at 6:15 minutes per kay which IS what he prescribed but then suddenly I lost focus near a water table, stepped wrong and TWANG went a muscle in my glute/hip. The following 4 kays were much slower and a bit painful.


Anyway, the medical peeps always say ice an injury so this morning I took my glute/hip muscle for a whirl in minus 5 degrees. And if that is not icing an injury then I don’t know……It didn’t really work – shock, horror, what are these people talking about? Sorry Coach Mo – my speed work has come to an abrupt halt.

What I did manage though is 6 kays without walking once (including the dreaded PawPaw Hill) and the average pace wasn’t that bad for an injured tortoise!


The Magic…

I hate to admit it because I find it excrutiatingly hard to do, but speed work is where the magic happens.  I’m into the third month of my new program (Mo Van Rensburg of Soul Running) and I’m starting to feel the difference.  I don’t always hit the right paces (it’s extra hard on the dirt road) but I’m finding it a little bit easier every time I go out.

Mo’s approach to training is more  specific intensity and less volume.  His workouts are very varied – I always look forward to looking up the following week!

But the whole point of this blog post is why is the magic in the speed work?  I don’t know but what I do know is that when I went out for my 1:45 easy yesterday, after a hectic week of workouts, it was just that – easy!   What a pleasure.  So now, in order to have fabulous, relaxed long runs, I need to beat down that little devil that sits on my shoulder and whispers “have a little walk” and “it doesn’t matter if you go a bit slower” and really give that speed work my all!

And, because I  just cannot have a post without a picture, here is Danger Potholes the Sausage Dog waiting for her mad humans to finish their long run!