I'm giving it my all and will see where it takes me. Don't let the opinions of others put you off your goals. Courtesy of @StuartMcMillan1

Had a solid 4h long run yesterday, after doing a tough leg strength session the day before focusing on stabilizing muscles. Trying to get these legs prepared for a few hours of technical terrain and tough descents at Otter!

Good day out at the Hout Bay Trail Challenge - taking the win in the relay with our team 🥇😁 Super fun route and felt good to give a push over a shorter trail distance

5 weeks to go until the Otter Trail Race. Definitely the best training I've ever had leading up to a race so I'm super keen to give it a real go. Just a few more hard weeks to go :D

It's that time of year where I start tweeting again - let's see if this lasts 😅

'How not to cross a river'

Cruise along the beautiful new 'missing link' trail in Cape Town 😍

Ending a great week with a 32km steady this morning @ 3:54/km. Feeling smoooooth and comfortable. The best feeling in running

12 x 400s off 60s rest tonight, averaging 66s (2:45/k). First proper speed sesh in a lonnnggg time, felt good to move fast again. Rhythm not quite there yet, but pace still felt fairly controlled.

Just finished a good recovery week - always so important for me to freshen up a bit both mentally and physically. Time to get back at it with some 400s this evening

2 x 1500m hard tonight. That was fun! Haven't run those sort of speeds in a longgg time 😂 4:20 and 4:19 (2:54 and 2:53/k)

30km steady @ 3:58/km yesterday. Always enjoy these sorts of long runs; the pace just becomes easier and easier as you settle into a nice rhythm. Super consistent splits without really looking at the watch. Focus is on being very controlled, not trying to push the pace.

Nice little fartlek/speed sesh this evening. 10 x 1min hard/1min easy; 2:50ish pace and 4:15ish. 6km @ 3:24/km overall

Pouring rain and howling wind all day today... I've spent the last 2h trying to convince myself to go and do my workout. Seems to be slowly working :') Discipline > motivation, right?

Another good week in the back. A lottt more elevation than I've been doing recently with the mountain reopening... Quads and hammies can feel it!

So great being back on the mountain after lockdown 😍

A pretty good morning on the mountain!

Great sesh this evening; 5 x (1km 'cruise', 60sec rest, 400m hard, 2min30 rest). Really tough with the pace change and the spike in lactic caused by the 400s, and then having to settle back into a supposed comfortable pace. Avg 3:08 and 64sec (2:40/km). Closing in a 59sec 400m.

runningscience.co.za/2020/05… Wrote a piece this week on trail vs road running, and some possible lessons each can learn from the other