Training Log Archive: JonoBlack

African X, what a weekend. From a really shitty first day to second and third days that couldn't have gone too much better.
Today we suspected that Edunova would be pushing and try to close the 5min gap on us, so just needed to keep within a few minutes of them.
Felt pretty good throughout the route, with just one slow 300m section on a descent to make sure the legs wouldn't struggle later on. Hammies started to struggle on a descent at 15km but once we did the slightly flatter and gradual downhills felt pretty strong over the last 5km. 4th for the day, 3rd overall. Breakthrough race for me.

Overall thoughts for 3 days:
Still struggle a lot (muscularly) on technical stuff, need to strengthen more and find a better rhythm on this stuff. Felt very comfortable on flat stuff and smooth single tracks, just locking into that cruisy sort of rhythm that feels very sustainable.
Pretty surprised at how well the body held out, given that I only managed to get two 30km+ runs in over the past few months leading up to this.
Overall very happy. Always things to work on and improve but definitely a big step forward.

Slight change in tapering strategy seemed effective and was happy with how things felt going into the race (basically doing what I know works for me rather than being influenced by other people's opinions).

warm ups for the 3 days

African X day 2 - 2nd.
Much, much better today. Less technical route and made a few changes to the stride and didn't have any cramping issues (relatively speaking). Pace always felt pretty comfortable, but wanted to rather make sure I got to the end feeling alright and avoid any issues. Pretty happy now.

African X day 1 - 4th.
Solid for around 25km, then started to gradually cramp more and more and slowed us down.
Pretty fucking frustrating. Just the same old story in longer races despite a lot of prep to address these issues.

Shakeout before the race. Paused for hiking parts so elevation/pace a bit off.

5km greenbelt loop. Friday needs to just get here ASAP. Too much energy

8 x fartleks around the dam (off road): 1min fast, around 75sec jog to complete the loop, progressing the pace a bit with each rep:

3:07/km
3:07
3:12
3:07
2:58
2:57
2:55
2:40

Nothing difficult, just going through the paces and waking the legs up a bit after a lot of slower stuff recently. A lot faster than intended, just felt pretty good and didn't have to work at all for the paces. Gave the last rep a bit more of a push but still feeling controlled. No niggles, thankfully.

Now we chilll until Friday!

Forest in the pouring rain. Flipping love this stuff. Stride feeling really good too.
5 x strides
3 x hill sprints 50m