And so it was Friday. Cold temperatures seem definitely here to stay… Too bad, two months to go before Dubai. Hopefully it will still be possible to train like last year until first week of January.
Perfect lunch (pasta carbonara) in nice company with the sun showing himself through the clouds: great to start loading carbs for tomorrow’s long run. Had to drop some pants to the tailor for fixing the waist: running has impacted definitely on it! In a good way 🙂
Finally, enjoyed a Japanese dinner (guyremaki + rice + banana/ice cream) in front of Vampire movie. Not forgetting the core exercises as well…
Tomorrow will be a great day to run. Let the cold be there, a 30K will surely warm up the body!!!
Oh, and btw have also decided today to register to Paris half mara 😉
And off I go! This time long tights, long sleeves + extra t-shirt under my windbreaker, bonnet, throat cover and gloves… Yes, well-equipped this time (although the long tights could have been exchanged to 3/4…).
Easy pace, right? turned out that the first half was 26sec/km faster than easy pace and the 10K ended in 44:22… All but easy, you may say? Well, the feeling was great throughout the run. Did not feel pushing more than regular workout. Body was feeling good, no pain, no cramp. Mind was feeling good (music “Killing the snow” was so suiting the run!) – So WHY cannot this EASY run have an EASY pace?!?!?
Perfect run to end the morning and getting fresh air was perfect way of starting the afternoon! Now the body is ready to go to bed and rest, when the mind really wish to finish “Men In Black II” on tv… Any chance for intervals tomorrow? Well, we’ll see! Night night!
Once again, the clock got me bad. Snoozed again and again. Well, another reason was the cold temperature (1ºC, realfeel -6ºC…) which did not appear that appealing to me. So finally went up and got to the mat for core & stability workout as below (Huge thanks S for the great music!)
S’s program (excl. hover + “table abs – 2 legs” 2*10)
D’s program (single leg push press 2*10 each side)
Jörgens transverse muscle 3*15
Ball bridge *20
“Walking w/Pilates ball” 10*each leg (one at a time – no support for the ball)
Perfect for starting the day! Core are to be worked out especially to sustain the time spent running on the marathons. Stability should be improved mainly for my knees, but for the overall body as well.
Then breakfast and ready for work! Planning an easy 10K at lunch. Cannot wait for it!
And so the clock rang. 4:50am… Seriously?!?! Snoozed until 5:30am, decided the mind was to tired to even go up, so not talking about getting out for a run!
But 5:30am the mind was fully awaken and ready to rock (ok, not completely… Figure of speech!). Gear on and out in the cold morning where the city just waking up. No music in the ears, just the light noise of my steps on the pavement… Perfect!
Turned into an easy 6K, light legs especially considering the intervals ran yesterday! Great day to start 🙂
Yesterday was rest day. Used the late evening to workout core & stability and the latter one was not really as good as expected. Definitely some work to do!
Today offered a grey and drizzling weather, but what is that in comparison to NOT running! So lunch arrived pretty quick and time to get the gear on for an interval workout (2*5K @tempo pace). When popping up my head outside the building, it was really slightly raining so off I went and changed my gear – well, windjacket into rainjacket. I kept my ASICS Vesta on. Yes the short ones… Despite the 3-5ºC outside, it felt quite fine. A bit faster than expected but when the legs are getting started, why would you stop them?!?!?
Turned into a 23:17.8 & 22:49.0 for each 5K. Quite satisfied with this as it included slopes as well. Then lunch and back to work.
Evening to relax and possibly a day rest tomorrow as well (if not easy-peasy-early-run). Will see!
Oh yes, and for the question in the title: Of course it’s shorts!
And so it became Sunday. Often long run day. Started when the lights of the city started to be switched off, aimed to the sea side and followed the coast line, enjoying fully the fresh air, the quietness and the view.
A half-marathon distance on a Sunday morning is a great way to start the day!
Not really, but having run longer yesterday, decided to aim early this morning to the swimming pool, instead of either running again or resting completely. Good choice, as went really fine.
Easy workout (yes, it is still a workout) as follow:
300 – freestyle
300 – w/ flippers
300 – w/ paddles + pullbyoys
200 – w/ flippers – 25 under water 75 freestyle 25 under water
Good swim and good feeling afterwards. Really relaxing and apart from the swim with paddles which really show that my arms needs some serious workout (!), it went really smoothly. Planning to double the length next visit to the swimming pool, keeping the pattern of 300m.
Now time to rest for the evening before tomorrow’s long run.
Planned to close up the week with a run (actually a morning run, but did not make it for 5am, so evening it was!). Although waited and waited for going out, when finally went through the door, light rain was falling, city lights were one and…my head was a bit heavier as well…
Let me explain here 🙂 I run always where lights are on (!) so can see where I go. I had the opportunity to test a headlamp a friend loan me (thanks, A!). Prepared my gear and off I went with my headlamp on. Quite fun as not THAT heavy, and when running under the rain with music on, the head is not really registering that a lamp has been added to the kit, really!
The planned 10K turned into a 15K – good average pace (5:18) but felt miserable for quite some km… Unsure why, but from km3 the thighs felt really heavy (even thought about turning back home and cut it short to 6K) but went on and found more strength. Watching firetrucks aiming back to the fire station, made me happy so I added some speed to the run. But from km10, the head was no longer there, the thighs did not feel quite right and the feet felt heavier and heavier. Made it back home in some strange way, little food, shower and bed (OK with a quick look at “Top Gun” on tv – cannot refuse watching a piece of Tom Cruise, right!).
All-in-all good end for the week regarding distance and pace, heart felt fine as well (although not registered correctly by the garmin!). Had dinner before the run and might not have been the right time to take it (probably energy in the body but not correct energy…). Good night’s sleep will hopefully make wonder.
And yes, about the headlamp: unsure whether should have one. I can see the roads well when I run, but must find a way to be seen better…
A start of the day with pancakes cannot go wrong! Following it with a visit to the osteopath,… not a guarantee for good continuation 😉
Actually went quite fine, although was disappointed to hear my stomach muscles had to be working better and differently than I actually do… So 3 sets of 10 repetitions 3 times a week and it should do the trick. Have to stop the hover until better… :…(
Rest day then and ready to sleep so I can get an early run on the bridge tomorrow 😛
After a good night’s sleep, awaken by blinking message on mobile. Always switch off this function at night, this is my recommendation! Nice way of waking up though 😉 30 minutes core training (have been a bit lazy on this side lately), planned as well a full 5 weeks hover training so not to have it forgotten.
Evening bike turned into run tour. Too dark for biking especially to enjoy fartlek when you do not see the road… Started with a bridge and straight ahead. Fully enjoyable! Even raced a little ferry between two stops…and won! Down to 4.07 for the last km or so… Nice easy run, right?
Have a great run!
Shiny day is always a good day, right? Well, when the sun goes down and the night appears, could be cosy as well, right? so why not a run in the dark with E on bike, right?
Apart from the nice-fun-cosy company, the run was not at all as planned. 10K cut short to 8K, pace was not as expected, steps were heavy and slow, only the last 2km ended with fast speed. From half-way, started to sing loud w/E while running. Believe it or not… it DID help! People might have thought we were crazy, but we had the best fun ever!
After the run, pasta+eggs+pizza slice+ little energy drink. Lots to think about today… Hopefully a good night’s sleep will work wonders, who knows…
Today was time for a “short” long run. Started under a light rain, still dark skies, one light in each hand and chose to run on flat roads today… Should be easy here, but there is always a bridge somewhere, right?
Decided to run one hour or 12km, which one comes first and turn back home. Believe it or not, the 12 km felt exactly on the hour! Actually I lost my way quite a bit, recognising the roads but not quite… Indeed when I finally turned back I realized that I always took this road on the other way around…
Good feeling throughout the run. Stopped at 16 km as promised to run not to long… Good stretching afterwards. Then took the tram home and breakfast home 🙂
About the bridges? Well, ALL my runs this week were going through at least one bridge, i.e. great workout for the body! Will see what can be the theme next week…
As everything else was a warm up for NY marathon 2012, and there were no marathon there this year, it is well justified to continue the warm up for one more year, right?
So I finally got a place in Berlin marathon 2013, after missing the first inscription pool a few Weeks ago… Great, something to look forward to next autumn.
Today, very chilly, 4°C but real feel -10°C (if you ask me!). Bold enough to run 5K, fast pace and in shorts… Who said cold is good for blood circulation has NEVER run this way! Anyhow, glad of the run.
Rest for the day before long run tomorrow hopefully (doubting it will be in shorts though!)
Back home after great day at work, jumped into my shoes (seems like I always “JUMP” into my gear!) and off I went.
The planned easy pace turned into a 10 K in 44min38, which makes it the second fastest 10K of my life! (the fastest being in race this summer). Did not really get what was on, perfect music in the ears (thanks DJ Eclipse – October mix is great!) it felt like flying over the pavement. Short after starting… am I already at the feet of the bridge and now… on my way back?!?!? Did a new personal best on 5K as well on the way back, in 21min49… What else can you ask for?
Perfect run for a perfect day!
After one day resting (quite forced actually!), this morning was a bless to go up rested and jumping into my gears. A bit foggy when starting but nice in the air. Once again the city just waking up is so nice to experience. Had music on this time and I think it appears on the pace I followed… 18seconds faster per km on a 10K… and this included the bridge back and forth as well (this time started on the farthest side first). Why waste a good pair of legs, right?
Now just ready for a good day at work – hopefully no “close to fainting” experience today. Otherwise will have to check that my kind colleague is there either to give me a fruit as yesterday or catch me before I fall on the floor! 🙂
Any tips for food to take during the day for keeping up the level of sugar in the blood? A friend said it might be related to the “too little fat on the body” after training for marathon… can it be that?
Oh yes, what about the “Curly Sue” title for my post? Well, after having had straightened hair for a few days (sooooo much work really!) the nice humid weather from the run made them back to nice and curly again 🙂
Great day ahead – hope you have one too!
Up at 1am, happy as a bee, nothing to do really. Running cross the mind but hey! 1am!!! So tidying and ironing instead… Back to bed at 3:30am, so the plan to run at 5am did not really work out…
Day at work seemed very long despite being about favourite topic. Ate so much during the day could not think would have place for dinner. Kind colleague even gave me a banana, thanks! So I skip fainting! Had to drink sweetened water at lunch, a coke in the afternoon and tea with lots of sugar…
Nice evening with colleagues made the end of the day feel better, but finally in bed is good!
Training will wait until tomorrow
Sleep tight! And don’t let the beds bugs bite!
Sunday as rest day ain’t often this way. Still tired after coming back from NY, ready to sleep mid-afternoon!
So skipped the run planned and took it early this morning. 5:30am on the road, must be the earliest ever! So nice to see the city waking up slowly…
Good feeling, no pressure, body felt fine with a bit tired calves, but fit enough to run Götaälv bridge back and forth 🙂
Now ready for a nice day at work! Great week ahead…
Up at 6:30am, time to get some gruel and off I went. Ran across the city bridges, amazed of the light of the morning. Started slightly slow but kind of accelerated so the final 3km became at marathon pace (MP – 4:42/km). Great feeling throughout the run even during the uphills of the bridges. Weather perfect for the run and actually warmer than NY…
Always good to start the day with a run!
After a long trip back home through snow storm started in NY, I made it finally home.
Unsure about what happened this last week, the marathon void generally popping up after the finish line, well was replace by a complete void due to no marathon run!
Have to let it go and plan for next week’s training instead and next challenges ahead. Lots of rest during the day before work in the whole afternoon. Will soon see how the jetlag is affecting me 🙂
You receive a medal when you’ve won a race or are in the three best, right? Marathon is an interesting distance for which broad range of runners of all kinds will endure or enjoy a 26.2miles and get a medal for it… As in this mini film on YouTube were it is said “that’s stupid, you don’t give medal to losers”… Ran 5 marathons, 4 half marathons and a few 10K in the past 1.5year and never have I felt like a looser. When I was swimming (younger age 🙂 ) medals were for the 3 best. I have a few and proud of them.
Here is the one from NYC marathon 2012. Mixed feeling about it as despite the Manhatthathon run, the REAL marathon was not run and therefore should not be a medal for it.
Since I got on the bus to JFK airport, lucky has not been my second name: asleep in the bus woke up after an hour to discover we were stuck on the way up to a hill, took 15/20 minutes to get us loss from the snow, storm indeed it was. Well at JFK took 2 hours before boarding started and 3 more hours (in the plane!) before de-icing and ready for take off. Nothing special on the plane apart from arriving late so missed my connection and now have to fill SIX hours in the airport before – eventually – leaving to final destination…
Ok, about food. Nothing really to do while waiting for boarding, neither on the plan nor at the airport so looks like have been eating all along! While generally eating well, this last week has been a disaster! Not even a ” cuisine-discovery-trip”… Lots of walking + a marathon distance on Sunday do not justify this! Still no guilt, enjoyed fully my panini bacon/egg + orangina before taking a Starbucks chocolate…
A pity my running shoes are in my luggage otherwise would have done some running in the airport… Tomorrow morning certainly!
Summary: soon home, and soon back to basics with less report on food and walk/shopping and more training.
After the cold of the morning, the rain from lunch and now the snow of the afternoon, NY is a great place to go…if one wants to have 4 seasons in one day!
Awaiting for leaving Manhattan to JFK, checking regularly if my flight is still on as flights have already been canceled due to the new storm… Or one of my friends texted me: “get in the plane, there inside is no storm, only little rain on the side…”
Cannot wait to get back home and find my own stuff, my training back and for sure the bad weather, but my home-bad weather!
2 hours to my bus, much more to my flight… Will see how much can be done in this snowy/wet city! Not much training, that’s for sure!
More to come later…
High line back and forth from Meatpacking district, Bleecker street and window-shopping, Broadway, Union Square, Madison Avenue, Grand Central Terminal, Park Avenue, Fifth Avenue, Central Park, Strawberry fields, Amsterdam avenue, ninth avenue…
25km in the feet/legs can the least be called “training”! Slightly sensitive calves, tired thighs, feeling good (and tired) after this long day.
Full breakfast enabled this long day, as well as fruits salad and 2 soymilk chocolate from Starbucks. Ended with dinner with French onion soup (delicious!).
Election Day: not too much animation in the city, apart from Times Square, NY. Saw the re-election of Obama on tv instead, as was tired quite a lot (& frozen!) .
Time to rest! Tomorrow might bring a new storm…
For sure! Up late today (6:30am!), prepared to get out for breakfast. Met the guy from a German tour operator who said medals from the marathon could be picked up at the NYRR office close to CP. Not really our plan for today so went to breakfast on Broadway.
Irish breakfast it was…potato cake, 2 eggs, bacon, sausage, toast + orange juice and tea… No need to say that with such brealist you can go long!
Lots of walk after that: visit at Paragon sports, Starbucks stop with talk with Lois, lady who left in the neighbourhood of Union Square and has been without electricity for a week… Talked about the elections, the situation in the States… Cool lady!
Then walk again, way down to lower Manhattan, Wall street, the surroundings of Freedom Tower, little shopping for GET and then…had to run from south Broadway up to “Corner Bistro” on 4th street and Jane street. Met Damien marathon runner from Ireland on the way and we ran a few blocks together as both were late! Great run before a great burger 🙂
Chilling out and walked back to the hotel via Times Square. Final stop at Starbucks and soon well-deserved sleep.
btw: w have our marathon medals waiting for us at the reception thanks to Erik “Tricky”, cannot wait to see it!
Good night NY!