Running longer and faster… a few thoughts…

Archive for December, 2012

Long run UK style..

And it was time for the last long run of the year… After a not too good training week, felt a bit bold to get out for a long run today.

Started with early breakfast (oat porridge, blueberry, banana, oat milk) and bed again. 3,5hr later I was of running under the rain. Decided to go by feeling although having a progressive pace per 10 km. The first km were slightly tougher than the rest as more hilly and including back& forth on a bridge. Thereafter was flatter.

The harbours route, which I swore not to take unless I could run in shorts as last time it became an ice skating experiment…, was today really nice to run.

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No ice, weather perfect for the run 6° C, yes it was! No better condition to resume training really.

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The whole run ended at 31km in 2hrs 29, making it a pace of 4:48/km 🙂 Who is happy? This is the fastest long run of the year, training effect 5 according to my Garmin… Promising for Dubai!

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Rest after that as well as a well-deserved massage. Great way to complete the well and the year…

One more day to go and we will see what 2013 is bringing us!

Oh, about this “UK style”… As it might be due to unbalanced effort on the left leg than my upper left thigh is annoying me, decide this week to run on the right side of the roads… UK style!


And so this was a brand new and better day

The past days have not really been as expected on the training side. Not too good at 4 weeks before marathon (but better than 2 day before!). But today started well (although a bit early!). Trip to Dubai booked : check!

Decided for a swimming tour early morning (opening at 7am) but seriously… it is still Saturday! and as up early, went back to bed for a short while… which became a longer while! So ready and in the water of the swimming pool turned out to be at 11am instead. Good feeling and great workout.

2*500m freestyle
500m freestyle w/flippers
500m freestyle w/paddles & pull buoy

followed – stupidly? – by a 30minutes sauna… Yaaaa, did not really think about the de-hydratation here… But felt good. Banana + sushi and lots of water after that! + walk tour in town to check for any sales opportunity.
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Back home had a lot to fix and tidy… took a few hours and thereafter got myself ready for an evening run (aka testing the body/mind form). 10K in 47:47 felt good. All paths were cleared out as snow has disappeared and rain has come to clean it up. Still keeping strong focus on the pavement and potential icy parts.

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Ducks enjoying the evening lights

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Unfocused lights of the bridge

Back home, shower and dinner (2 portions pasta from G) and thereafter rest in front of the Lord of the Rings on tv. Time to bed now! If everything fine, longest run tomorrow morning.


Booked and Ready…

OK, this is the shortest post ever: could not sleep due to the rain so up and off I went… NO! not this time, direction computer and booked (finally) my trip to Dubai. Marathon is in 27 days!!!

Will see how to resume my training after a few days low 😦

More later…


Ice skating or running?

Two days rest from running, mainly due to terrible weather and general tiredness of the body. So now it was time to get out!

GET on bikes and me running by 🙂

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Not to fast especially as the roads were bit slippery. Ice skating replaced running from time to time!

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Pause for hot chocolate and nutella toast (+ banana for me). Thereafter back home with the spooky ferry…

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All in all, ended with 9+km, very easy pace. Really enjoyable run! Rested all afternoon after that! Hopefully body will be better tomorrow…

30 days to Dubai…


Short one, It’s Christmas day!

No more snow in the streets today. No run done either, taking a bit of rest. Had a good long Core & stability workout though after breakfast:

Twice the following program:

S’s program excl. hover
Ball bridge 2*10
Ball pikes 2*10
“table abs – 2 legs” 10 + bench dips on low table *10 (alternated together w/ table abs)
single leg push press 2*10 each side
+ “walking on the mat” 2*10 each leg
+ lunge 2*10
Triceps press standing 2*10
Jörgens transverse muscle 15
single leg,
+ both legs
+ straight legs

3 minutes rest between the 2 series
5-10sec between each ex.

+ hover 90sec

Felt good after that, as otherwise it seems that we are just eating during those holidays… But now, closing the laptop and enjoying the end of the day 🙂 As I said… a short one!


Two pairs of gloves is better than just one…

And so it was Christmas Eve… already! Late in bed to finalize the preparations for today and up early thanks to the clock. Wondered a bit while still in bed if I would run, but as I was awaken… why not?

On with the gear and off I … well, difficult to go right away as the white cover of snow was quite thick in front of my house and in the roads around. Thanks for the night workers, lots was anyway clear enough for running… well not REALLY running. What is it you call when you have 10/15cm snow and no one has touch it before you and you try to… yes, that’s right run… A lot reminding me running in the sea, as the muscles used did not seem to be the same one as usual!

Snow covered feet

Snow covered feet

Thanks for cleaning up, guys!

Thanks for cleaning up, guys!

Took a few pics on the way and noticed after a few 100s that I was slightly colder on the right hand… Yapp, had only one layer of gloves and the wind glove had been taken off for taking the pic was laying on the snow… Great to have two layers there as well!

Calm and peaceful?

Calm and peaceful?

Here you are, my little glove!

Here you are, my little glove!

Not much running, then, but ended with 8K difficulty close to 0 with effort as regular workout due to the snow (and thanks to my anti-slip, I could have a good grip!)

Morning view on the bridge

Morning view on the bridge

Now has been listening to my son singing early in his choir, had gone down the snowy slopes in front of home and eaten a good plate of spaghetti bolognaise. Time for tea break with a friend and then ready for Christmassy cosy evening.

My own little snow angel

My own little snow angel

Merry Xmas!


Let it snow, let it snow, let is snow…

Up late this morning and after light breakfast we went swimming. Easy workout this time:

1000m freestyle
400m w/ flippers
100m w/ flippers – butterfly legs

followed by a 15min sauna for relaxing the whole body & mind. Ate thereafter at Max (their Low carb burger + French fries and coke 🙂 ) and then last Xmas shopping before back home.

Today was a rest day and was not planned to have active recovery, but following the thai massage from yesterday afternoon, the thigh felt fine (little-little feeling still, but nothing alarming as before). Swimming was feeling like a bless really, despite the cool temperature at first. But as F said wisely: “swim a bit, you’ll warm yourself!”. Regarding the food afterwards, no real bother to have a burger, just did not feel like cooking (on the top of cooking lunch would have taken a while, so this was the best alternative).

Evening dinner with smoked salmon and boiled potatoes – Mmmm! so nice with butter on the top. And finally some last Christmassy stuff to be fixed before bed time. Will see if tomorrow is allowing for a bit of running as the skies decided today to bring us a thick white cover, nice to walk on, not too nice to run on!


Same old same old? I don’t think so!

And time arrived for a new long run… again! Weeks seem to pass so fast lately. Up @3:50am (yes this is Saturday and I know it!), breakfast of oat porridge with strawberry and apple puree + soy milk and back to bed 😉 Up again @5:40am and got ready for running.

Started with easy pace 12K. Back of upper thigh still feeling not too well, despite G’s massage yesterday. Nice to run in the calm of the city with… snowflakes falling down on me. Not again I might have said, but this morning was really beautiful. Unfortunately no easy to take this feeling on picture!

Gloomy start under the light of the city center

Gloomy start under the light of the city center

 

Then had a 8K part with alternate tempo (fast / slow) on 1K distance. Once again, the fast km were slightly slower than I wished and the “slow” km were slightly faster than planned. 2K easy pace and then 2K fast pace (faster than my 5K pace), then 1K easy and 1K at 1K pace. Ending with 3+km easy pace.

Dark skies over the countryside

Dark skies over the countryside

Summary of the run: should not have thrown my water bottle at km4 as I was quite thirsty @ km20 and further. But running with a bottle ain’t my thing. next long run of this kind will my camelbak follow me! The back of my upper-thigh started to get me a bit worried (recommendation from me to you: do not read on internet when you have such a pain! you may start worry for nothing/too much…). The overall distance went fine, but still have to work on having the fast km faster and the slow ones slower. Ending the lasting fast km in 3:58 made me happy anyway 🙂

Straight line for running fast!

Straight line for running fast!

Took it easy rest of the day (it is vacation time, right?), ending with a thai massage this evening. Sooo nice and the pressure done on the back of the thigh seem to have released the pain. Hopefully it will be the same tomorrow as well!

Note that yesterday – Friday – an extra rest day was taken as the intervals of Thursday had increased the pain in the thigh and during the whole day at work it was kind of painful to walk (but not showing it is the worse part!). So rest it was and tomorrow Sunday will also be a rest day. Maybe some swimming if any pool is opened, or full rest. Skipped as well the core & stability yesterday but will do an easy workout tomorrow instead.

Great evening to you!


Evening intervals make its woman tired!

Back home without the Xmas present I had planned, jumped into my gear and off I went (yap! Always do that!).

On the training menu, intervals, fast and short. After an easy warmup, started the first serie of 5*200m. Went fine apart from the fact that my left back upper thigh felt too much like cramping AND I not smartly ran without plaster on my left foot blister…
Second serie felt easier and faster. Easy cool down to finish. Got two cars almost driving into me on the way back home… Not too pleasant feeling!

Now back from evening with friend and will really enjoy a good night’s sleep.

1 day to go before holidays!

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And rest day it shall be…

After four consecutive days of training including tempo, intervals, long run and core/stability, it was high time for a real rest day, i.e. without active recovery (my specialty!). Therefore made an agreement with myself not to even run after the bus or the ferry.

The whole day went smoothly, although had a very tensed neck (right side), which would have definitely benefitted from a massage. But massage is planned after the weekend long run,  sooooooo had to kind of suffer a bit in silence instead. Not really stuck, but not comfortable.

Ended the day with a nice dinner with a friend, which made the rest day fully complete. And happy to have made it a whole day without any training activity!

Planned session this morning did not work to well as had the neck a bit stuck in the middle of the night so will see to make the best of the end of afternoon with short interval session before dinner out. In the meantime, one day at work 🙂

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NOTE: ok, have to recognized that I ran up & down the stairs at work 4-5 times during my rest day… Cannot skip this really!


Twinkle Twinkle Little Star…

What happened during the night? All the stars seemed to have been fallen from the sky while we were all asleep… Oooooh no, wait a minute. These are not stars, these are ice spots on the pavement, shining under the road lights…

Start form the beginning now: Up reasonably early, catch up with some emails and reading, breakfast with oat-porridge, apple puree and soy milk and off I went. Correct clothing with double layer on the top and single on the bottom 🙂 Easy warmup of 2km lead me to the bike road which is as flat as you may wish! Started a 10km (46.56) on a very nice road, cleared of people and bike, but not of ice. Had to be really focusing on not falling from time to time. My ASICS Gel DS Skyspeed 2 were really happy to follow me during this run. Had not been able to wear them lately (no need for “fast” shoes, when you cannot run fast!). Light as feather, love them! But the inconvenient is that they did not provide a good grip on the road. So had to be careful, change my running steps and get along. Took 5minutes rest after completing the 10km and started a 5K (22:56) which I fully enjoyed. Was able to run at a comfortable pace and breathing was following perfectly. After that, cool down of 2K to get back home.

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light close to home

Shower, banana+gainomax and ready for work. Perfect way of starting the day (which I plan to finish late as not going out this evening as planned 😦 ). Tomorrow will be a REAL REST DAY (and I plan to be fully inactive!)


It’s raining rain… Hallelujah!

What a nice start this morning to hear the “tip tap” on the roof, meaning the rain has arrived. Yes, you will not hear me often being happy about the rain but today is different. After yesterday long run of misery, the rain is sooo welcome into my day!

Woke up early but the snooze button was so attractive that I stayed in bed longer than planned. So took off after coming back home from work. Good because the mind needed oxygen and peace! 10km @ easy pace in 46min felt like never happened. Perfect music (DJ Eclipse, you’re the best!) and the run just completed itself on its own!

2 clementines later, some extra stretches and started a core session.

each exercise done twice with 10sec in-between:
Sou’s program (“table abs – 2 legs” 2*10) excl. hover
+ pilates ball bridge 2*10
+ bench dips on low table 2*10
+ pushups 2*10(*)
+ standing biceps press 2*10(*)
+ “walking on the mat” 2*10 each leg
(*) new in the program

Feeling good after that, a plate of home-made lasagne and switch ready for bed. And it is still raining rain… THANK YOU!

Will probably start a playlist with this song in it 🙂 Maybe it will work !


Good morning, World!

Early long runs are not overrated! Peaceful, time disappear really and you have the roads for yourself (almost!).

Christmas feeling in this early morning

Christmas feeling in this early morning

Today was the trick to get 25-27km easy pace. So decided the “Harbours route” which is quite nice when the sun goes up (if it ever does nowadays!). The first 10km went fine, good pace, breathing fine, weather ok (+3-4ºC), just enjoying. Then reached the first little harbour and here it was – my worse fear for this winter training : ICY PATH… Was not looking like there was too much of ice so went along and it took approximately 500m to get my left thigh/bum on the ground and thereafter took it REALLY easy. It became ca. 5km of walk, half-jump/run on snow or pools of water and being careful. Water in the shoes were not too nice to have (although it was refreshing and kept me alert!). From km15 was slightly better so skipped the bike road and went clearly for the car path (not too appreciated by the early birds!). It ended with 27km in 2hr35. Not satisfactory as did not enjoy the run (well a bit of it yes, but not the mid-part!).

Icy? no kidding?!?!

Icy? no kidding?!?!

Morning sunrise on the country side

Morning sunrise on the country side

Now to the mental part: during marathons, I noticed that the last 5-7km are mentally a challenge. So today I did push longer than what the mind really wanted. First thought (especially after the 5km in the snow, water, icy part) was “get to the mall and take the first tram home”, but my watch shown 19km only. Cannot really stop at this distance… so continued and convinced myself to reach the half-marathon distance and take the first bus passing by… Missed the clock so next thought was “23km or this tram stop, whatever comes first”… but arrived at the tram stop, it was missing a few 100s for making the 23km so “25km or the tram hall”… as you may guessed, reach 24km just before the hall and then by the following tram stop I noticed that it was only 2km left home (including 3 hills!) – so what’s the problem?… and made it home in 27km… This mental part is really what is driving one during the final km of a marathon, so as good to work on it!

Hot showered, food and update of training diary + blog post. All set now for some last-minute Christmas shopping 🙂


Core before bed: the test!

Have read it earlier and probably many times: never train just before going to bed. But really wished to complete some core workout today. So followed twice the program below.

S’s program excl. hover
Ball bridge *20
“table abs – 2 legs” 10 + Back push-ups on low tables 20 (alternated together w/ table abs
 single leg push press 2*10 each side
+ “walking on the mat” 2*10 each leg
+ lunge 2*10
Jörgens transverse muscle 15
single leg,
+ both legs
+ straight legs
“Walking w/Pilates ball” *10 (“walking” – no support for the ball)

Did work really well.Still pain/ache in the left upper thigh so stretched extra there. Will take it easy so does not get worse…

Tired indeed now, so will get ready to bed and see how it is tomorrow morning for the long run: icy and nice in the air, snowy and chilly, real cold and dull or wet-no-snow-and-plus-temperature… Any bet?

Night, night!


The power of the water might be stronger than expected…

Intervals left a bit of euphoria in the mind but the evening was spent resting in front of the tv (yes it may happen!). So up this morning did not feel like training as rest day it was.

10:30am: change of heart and aiming to the swimming pool instead. Snow had been falling during the night and all was covered by a thick white layer – although not cold (+1ºC). Well at the swimming pool had a great workout:

600m freestyle
3*100m  w/flippers (25 fast/25rest/25fast/25rest)
100m w/flippers – easy
600m w/paddles + pullbyuoy
400m w/flippers – easy

After such a workout, spent a while in the sauna relaxing and then lunch in the mall close to the pool (chicken with potato gratin).  Back home and resting.

Feeling good to have moved a bit instead of resting passively at home (read: watching tv all day from the sofa!). Upper left thigh still a bit aching,and stretching not helping. Hope this disappear for tomorrow’s long run… Now Lucia concert before early-bed evening 🙂


What about finishing this week?

After a nice lunch run yesterday, was not too sure the interval workout would work that well: 1) it was freezing cold when going out for lunch, 2) felt quite tired after this long week and all it included and 3) yaaa, motivation was not really there.

Although I surprise myself changing to my running gears and leaving for a run. Decided to play safe and stay close to home in case the series would not work.

Planned was : easy warmup, then 5*(90-60-45-30-15) w/rest 60-60-45-30-15 and cool down. Went way above expected! Unsure about what pace to adapt so set that the 90sec should average a 400m or close to it. Each serie slightly faster than previous. Great workout especially as 1) first time done and 2) the bike path was cleared but still with wet snow on some parts as well as icy and not too well lighted…

Now really tired, although body is fine, the mind needs some rest! So Saturday will be a rest day!

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My blinking shoes!


Countdown, lunch, core… Pick one!

Let’s start with the Countdown. Got an email yesterday from “Semi de Paris” and they apparently started their countdown for the race. March 3rd, 2013 it is set. Well, thinking of countdowns, I have a few already: Year-end vacations in 8 days, Christmas in 12 days, New Year in 18 days, Dubai Marathon in 43 days, and Semi de Paris in 79 days… I leave for now the other races and will start their countdown from January 1st 🙂

Then over to lunch. Had planned an easy pace lunch workout, got recommended a bike path (thanks, E!) which would work fine without anti-slip protectors under the shoes and OFF I WENT 🙂 First 3km were a bit bothering, wet snow as mentioned in an early post is NOT optimal for running (at least not for me!), then started a niiiiice long path with clear path (almost) and it was such a pleasure to run really, that I wished I would have had a longer lunch-break. Ran with the sun in my face for half the run, so enjoyable! Then had to turn back and the 8-10K planned turned into a 10K-pace 14km-long-run 🙂 Felt good all the way, perfect music in the ears (Juni 2.0 – DJEclipse), just had to run along (and from time to time be careful where I put my feet!). Slightly cramp in left upper-thigh, but not enough for making me stop running 😉

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Enjoying the sun!

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Still me and my extra layers! so angel-like!

Just have completed the day with a core workout now. Once the whole program this time. Felt a bit tired in the back of the thighs so not wishing to compromise tomorrow’s intervals!

S’s program excl. hover
Ball bridge *20 (alternated w/bottom lift+bottom lift one leg from S’s program)
“table abs – 2 legs” 10 + Back push-ups on low tables 20 (alternated together w/ table abs
 single leg push press 2*10 each side
+ “walking on the mat” 2*10 each leg
+ lunge 2*10
Jörgens transverse muscle 15
single leg,
+ both legs
+ straight legs
“Walking w/Pilates ball” *10 (“walking” – no support for the ball)

Great day, long indeed with lots to do, but great in a  lot of ways!


Intervals are best eaten at lunch-time!

Had planned a lunch workout with intervals, although unsure the weather would let me run them. So decided to start the run, have the workout on my Garmin as it should be and see how it goes. Plan B was to run easy pace the 10K planned-distance otherwise.

Started from work with anti-slip protectors on my ASICS GT-2160. Not too easy as the snow made it slippery enough to loose balance but was good enough to run anyway. After 2K, decided to run the intervals but without the anti-slip. They were in the way. Stopped by a hairdresser to leave them in a bag (imagine the face, having a fully black dress (TOP_TO_TOE) person coming into your hair salon and asking to leave a package that would be picked up in 45-60 minutes…) and turn the intervals on. The first one was more of testing the road, wet snow (as in a previous post) is not really recommended for the run and definitely not if wishing to do some speed work! Anyhow, I gladly turned right and got a great road enabling to do the rest of the intervals (well, a lot of back and forth, slippery from time to time, had to leave the road to some cars…yes, I ran on the road AGAIN!).

It turned out into 6 intervals of 1000m (1 min rest) planned @4.20-4.10 which became 4.16-4.10-4.11-3.553.533.56… And yes, I just did it! 3 intervals of 1K under 4min. When started this type of intervals, I would dream of having one under 4.00. When I finally got the last one of a serie of 6, I challenged myself to get two the next time I would do such a workout… which I did (once again the last 2 of the serie). And you would guess that my next challenge was to have one more on the list for the next serie, which was today. Despite the terrible road for running, I was able to get out of the legs what I hoped for 🙂

Rest between two intervals

Rest between two intervals

Rewarded myself with a danish wrap and 0,5l coke for lunch… Now it is evening and lots has been done today. A long day indeed, full with surprises. So yes, it will be nice with a long night’s sleep and tomorrow having a rest day (well, at least from running!).


Should you want more?

Morning – Wake up – Orange juice – Music: all set for core! Not too tired despite bad night’s sleep. Lots on the mind only disappear while running (although I could not be running ALL the time to clear the mind, right?)

Changed a bit the arrangement of the exercises this mornign (good to wake up the brain, they said!):

2 times the whole program:
S’s program excl. hover
Ball bridge *20 (alternated w/bottom lift+bottom lift one leg from S’s program)
“table abs – 2 legs” 10 + Back push-ups on low tables 20 (alternated together w/ table abs
 single leg push press 2*10 each side
+ “walking on the mat” 2*10 each leg
+ lunge 2*10
Jörgens transverse muscle 15
single leg,
+ both legs
+ straight legs
“Walking w/Pilates ball” *10 (“walking” – no support for the ball)

Felt good after the first serie (i.e. one time the whole program), little rest and then second time. Quite tired when arriving to the stability exercises and no need to say that was glad to complete the whole second serie (because it will be rewarded by a warm shower and breakfast!). Took ca. 45 minutes to complete.

Strange that changing the order of the exercises made such a huge difference (or was maybe tired). Will give it another try later on this week and then next week, change of program. Now, time to get ready!


Wet snow ain’t optimal for running… Did you know that?

Skipping the morning run as deserved a long night’s sleep (yes, I do!), went running after a long day at work. Dinner was a home-made goulash-type-soup and it was really good! All the layers on and direction the cold outside! Well almost warm as was only -3ºC! Tropical warmth, right?

Started to run with anti-slip but took them off after 2K as the bike roads were cleared enough and it meant not enough grip with the shoes. Unfortunately from km4 it became “wet snow” and this is really not optimal for running! Slippery a bit, wet and dirty, not too enjoyable actually. Made it though through an 8K as planned, easy pace (4.58) so to ensure safety before pace. Hoping for better weather for my interval workout tomorrow!

Body felt really fine, despite the long run from yesterday, strangely enough! Probably the thai massage from after the long run did help the recovery… Core training will have to wait for tomorrow though 🙂 Never take too much of the good things all at once!

After the run, rewarded by a good chocolate sponge cake done by G. Perfect end to the day! Now time to charge the batteries again.


Found a road without snow? Stick to it!

This is my Sunday morning tips! Let’s start from the beginning. As promised to myself, would I wake up early today, I would go running right away to enjoy the roads without cars (and hopefully being able to run on them! I meant the “roads”, not the “cars”…)

Took a bit of time to get out of the bed, but then light breakfast (cereals+chocolate+oat milk + 1/2 banana), some water and getting ready to run. Did boil 0,5l water to get in a bottle of water as planned to use 2 vitargo gel during the run and need water for them (hopefully not “frozen water”). 2 layers on the lower body, 3 on the upper body, music in the ears, buff and bonnet + 2 pairs of gloves: I was ready!
First part was easy pace run for 12km which was done on the roads. Met only few cars and some were not too happy to see me running on the car way… Never mind, fully enjoyed. Took a few pics during the run. Body felt great.

Calm and peaceful - church in the snow

Calm and peaceful – church in the snow

Then fast pace 6km (under MP), which seemed quite a challenge when planning the run, but I did find some bike ways completely clear and easy to run on, so stuck to them running back an forth for ensuring “quality” in this fast part. Which worked fine. Followed by 2km easy pace.

Spooky path for bike and crazy morning runners!

Spooky path for bike and crazy morning runners!

Final part was a 2k under 5K-pace and it worked great! Despite the pavement which was not optimal (second half was covered with light snow and gravel). Ended with 3km easy peasy pace… To noticed I was 5km away from home… so a bit of cool down after this 25km long run to complete up to 30km.

What was a bit fun (?!) was how to trick the mind to run back home the final 5K. First I convinced myself to run 3K extra (as yesterday ran “only” 7km and not 10km), but then noticed that the tram was not coming before 5min so instead of waiting decided to run to the next stop and soon arrived to this stop, well it was less than a km left… as good to run it and finish on a round number, right? 🙂

Great way of staring a Sunday, don’t you think?

"Warm blood street" - Found the vampire corner of the city!

“Warm blood street” – Found the vampire corner of the city!


Easy morning run is a good way to start the day!

Up at 4:30am this morning! Without any clock… No worries, stayed in bed until 7:30am and then up, breakfast and gear on. Planned an easy 8-10K as tomorrow will be long run day. Difficult to run as the pavements are now cleared out form the snow – but not all of them – and therefore, started the run on the thin path with dirty snow which is left by the road cleaners!

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Side of the road I ran on: snow side

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Side of the road I PLANNED to run on: snowless…

So happy I became when finding a path with packed snow and icy feeling 😉 Great grip which enabled me to get three fast km, ending the workout at 7km (with last km fast speed workout!). Quite some extensive stretching while watching kids playing table tennis indoor, and then back home to hot shower (yes, warm is no longer enough to unfreeze me!) and the day just continues.

Quite tired around 3:30pm so slept 40minutes and then, much better. Good carbs at dinner when eating home-made lasagnes and now chilling out and hopefully early in bed. Training ached in the thighs are no longer and will plan a massage on Sunday or Monday to ensure the body is really relaxing. Ciao!

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Ever seen such a morning sky?


Nothing is impossible…

How comes that Fridays appear to be almost always the most heavy day in the week? Despite planning carefully to have an easy day at work AND at home, it turns out to have gotten off to a roaring start!

Core it is as not really feeling like running this morning… WHHHHHHHHHHHHAAAAAAAAAATTT? Yes, when it feels this way, better off sometimes to keep some reserves to enjoy fully the next run instead. Following program completed though. Day starting well (although a bit early!)

2xS’s program excl. hover
2* Ball bridge *20 (alternated w/bottom lift+bottom lift one leg from S’s program)
“table abs – 2 legs” 2*10
+ Back push-ups on low tables 2*10 (alternated together w/ table abs
D’s program: (alternate w/single leg push press, walking on the mat & lunge)
    single leg push press 2*10 each side
+ “walking on the mat” 2*10 each leg
+ lunge 2*10
Jörgens transverse muscle 3*15
single leg,
+ both legs
+ straight legs
“Walking w/Pilates ball” 2* 10*each leg (one at a time – no support for the ball)

Little longer workout, but worth the time spent! Clearing the head and now ready to rock the day!


OK, I take it all back!

Two days ago I tested my new anti-slip protectors on my shoes and really was not convinced that it would ever work for interval workouts. Ran in fresh snow, with little icy ground under on bike roads, headwind with snow in the face every second interval… No, really, not my thing!

BUT like James Bond would say “tomorrow never dies”, I did go out for a run this morning not fully convinced the interval workout would work this time either. After an early night, early wake up middle of the night and then a few more hours of sleep… you may understand that the basics for a good run were not either there… But anyway, three layers of clothes later I was running off in the snow.

And WHAT A SURPRISE! The grip on the ground was working really good, I could run my warmup at normal pace and then came the intervals : 3*(5min, 3min, 1min) with 1min rest in-between. Even though I was not setting any pace limit for those runs, I did expect to have a good feeling. Good feeling it was indeed! The second serie was 10sec/km faster than the first one and the last serie 10sec/km faster than the second one (apart from the 3min-ones which were really suffering from the pace adopted for the 5min-ones – still they were faster every serie).

Back home, full with energy and continue a good day at work.

So, as I said earlier: I take it all back: “Intervals + anti-slip protector = true” (hopefully all the time!)

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Morning sunrise – between serie 1 & 2