thecages

I ran my first half marathon in 10 years yesterday.
The peninsula marathon (of which I did only half) is billed as The Fastest Marathon in Africa - for good reason.
The course is very flat an meanders from Bergvliet down to Simon's Town along main road through Muizenberg, Kalk Bay and Fish Hoek.
There are no significant hills (just a few minor bumps).

I ran with a woman (late 20's) who clearly ran seriously (checking splits on each kilometer).
We went through 10KM in 44:something and at that stage I felt really good (no surprise given the gentle course).
This state of bliss lasted up until 16KM where my legs started giving out (lactic acid and general fatigue).
By 19KM I was in pain. ouch. fuck.

In the end I finished in a time of 1:35:something which is fast.
I'm very satisfied with the time but know that if there had been one or two serious climbs (especially towards the end) I would have been in trouble.

I need to focus more on muscle endurance (longer, slower runs) and less on cardio-vascular.