{"id":834,"date":"2013-04-30T11:00:02","date_gmt":"2013-04-30T11:00:02","guid":{"rendered":"http:\/\/www.time-to-run.co.za\/ultimatecomrades\/?p=834"},"modified":"2015-10-11T06:26:23","modified_gmt":"2015-10-11T04:26:23","slug":"the-longest-week","status":"publish","type":"post","link":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/2013\/04\/30\/the-longest-week\/","title":{"rendered":"The longest week"},"content":{"rendered":"<p>So it begins &#8230;<\/p>\n<p><a href=\"http:\/\/www.time-to-run.co.za\/ultimatecomrades\/files\/2013\/04\/1-Running-Log-for-Running-Workouts-MapMyRun-Google-Chrome-20130430-125041-PM.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-835\" alt=\"1-Running Log for Running Workouts  MapMyRun - Google Chrome 20130430 125041 PM\" src=\"http:\/\/www.time-to-run.co.za\/ultimatecomrades\/files\/2013\/04\/1-Running-Log-for-Running-Workouts-MapMyRun-Google-Chrome-20130430-125041-PM-300x197.jpg\" width=\"300\" height=\"197\" srcset=\"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/files\/2013\/04\/1-Running-Log-for-Running-Workouts-MapMyRun-Google-Chrome-20130430-125041-PM-300x197.jpg 300w, https:\/\/www.time-to-run.co.za\/ultimatecomrades\/files\/2013\/04\/1-Running-Log-for-Running-Workouts-MapMyRun-Google-Chrome-20130430-125041-PM.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>The only way really to simulate the demands of Comrades without running it and without breaking down:\u00a0\u00a0The highest mileage and hardest work week, at the end of 4 weeks of increasing mileage and effort work. My target is the Comrades run distance of \u00a087 km.<\/p>\n<p>There are still 5 days to go and will include for me a long run, of ~44 km with little flat and 4 hills, up and down.<\/p>\n<p>For the first 10 km today I was in a not-good deep-effort zone. Had\u00a0they been the\u00a0measure, I would have had to scale back.<\/p>\n<p>But a\u00a0surge released and \u00a0lifted me through the last 8 km. \u00a0Great. I&#8217;ll take that and run with it, as it were.<\/p>\n<p>A signal that my training process is working so far.<\/p>\n<p>From now I&#8217;ll take it hour by hour, km by km, sleep by sleep, drink by glass of water, meal by salad, and see how far I can push.<\/p>\n<p>But maybe I won&#8217;t mow the lawn too often.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So it begins &#8230; The only way really to simulate the demands of Comrades without running it and without breaking down:\u00a0\u00a0The highest mileage and hardest work week, at the end of 4 weeks of increasing mileage and effort work. My target is the Comrades run distance of \u00a087 km. There are still 5 days to [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[145,180],"tags":[10,217,228,206,210],"class_list":["post-834","post","type-post","status-publish","format-standard","hentry","category-getting-the-most-out-of-training","category-comrades-2013","tag-comrades","tag-longest","tag-marathon-peak","tag-measure","tag-week"],"_links":{"self":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts\/834","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/comments?post=834"}],"version-history":[{"count":4,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts\/834\/revisions"}],"predecessor-version":[{"id":1046,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts\/834\/revisions\/1046"}],"wp:attachment":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/media?parent=834"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/categories?post=834"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/tags?post=834"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}