That's all folks!

After an epic season that started with Fish, had the small matter of Dusi and Non-stop Dusi as a main course, and finished with Comrades... the coach will be taking some time off for a while.
Keep active and have fun till we start up again.

Sometimes rest is the best thing!

Have fun!

Enjoy the day, take it easy... hopefully see you in PMB (or on the way somewhere)

last week! Eeeek

Tues	Afternoon-track, warm up,200 jog, 400 stride X4, warm down
Wed	rest
Thurs	run 20 min
Sat	run 1,5-2km easy and stretch
Sun	Run to PMB!

Take it very easy.
Why sit when you can lie down, why stand when you can sit!
Why be awake if you can sleep...
Just a few sessions to remind your body what exercise is and nothing more.
Get race ready early and register on thurs morning before the crowds arrive

16-22 May...Lower mileage

Tues	Afternoon-track (run fast!  400's X8 and stretch afterwards)
Wed	5:30am- 60min run from Morningside Engen
Thurs/Fri	Do a 35min run with 20mins of tempo in the middle. Stretch
Sat	do a 30 min session, with about 3 short speedy bursts of 500m each to stretch the legs
Sun	Chelsea bun run at Regents

2 rest days, and 2 really easy days in the week.
Don't overdo things now, the work is done.
Just  keep the legs going

Don't forget to VOTE!

9-15 May Taper starts now :) 3 weeks to go till Chariots of Fire and the Cock Crows

Tues	am- 25 min tempo, with maybe a hill or 2, then do a walk at the end and warm down jogging. Total not more than 35 min Afternoon-track (run fast! and stretch afterwards)
Wed	5:15am- 1h40 run from Morningside Engen
Thurs/Fri	Do a 50min run with 20mins of tempo in the middle. Stretch
Sat	1h15 run with some walking (run 2km in the middle hard)
Sun	2:15 run with walks- approx 23km

Time to start backing off on the mileage! Hooray
Monday and either thurs/ fri should be rest days.
Long runs getting shorter:)
Speed picking up with some short harder runs and the odd little spurt in the medium length sessions
Do some extra stretching!
I have picked up a niggle over the weekend so can't promise I'll be there for the group sessions till the body is fixed

2-8 May... last week of hard work!

Tues	am- 30 min very easy with a walk.  Afternoon-track (5km time trial- don't hurt your legs)
Wed	5am- 2 hour run from Morningside Engen
Thurs/Fri	Do a 60min run one day and a 20min@Tempo run on the other
Sat	3 hour+ run- approx 30km
Sun	2:30 run with walks- approx 25km

This is the last week of high mileage before the race.  You need to try and get as many miles in the legs without over doing it.
From next week you will have an extra rest day, less long runs and speed should pick up.  Don't worry about speed this week- get the miles under the belt!
Only 6 long runs to go :) and 3 of them are this week.
If you have new shoes or socks, start wearing them in for race day.