Running longer and faster… a few thoughts…

Archive for February, 2013

Who else eats intervals for breakfast?

You may recognize the “stolen” title from an earlier post 🙂

So it was. Gear ready from yesterday, quietly waiting for their morning outing. Double layer once more (when will this cold weather EVER finish?), on with “October 2012” and so it went. Easy warmup of 3km, waiting until HR came down to <120 and having the correct music in the ears. Fours intervals – 2km – pace planned @4:10-4:05 with 2min rest. As usual the first interval felt dreadful. Ended with pace 4.21/km and the mind full of “what-am-I-doing-here-anyway-with-this-feeling-that-I-will-never-finish-3-more-like-that”! 2minutes rest later and off I run, sorry, I flew! Felt so light and motivated. Gone was the first interval, here was the interval to be 🙂 With a pace of 4:14/km, I felt really satisfied and not even tired! Walked a bit during the 2min rest and started the 3rd interval. This time it felt good but not as good as the 2nd one. Flying was definitively not on the list! But strangely it ended slightly faster @4:13/km. Took 2.30min rest after that as I had to set my bonnet a bit better and my music in my ear was not what I wanted for the final 2K. This one was great. Ended @4:07/km. Mindset was on the top (you know where the roof of the house is? well, my mindset was above this!). Crazy enough to listen my inner thought saying “if you think you may fix a half-marathon at a pace of 4:17/km, you can well run at a faster pace than that this last miserably short 2K, right?”… So powerful it is to have those motivations in the head (or it is just that I am loosing it and not noticing it yet!). Finished the interval a bit tired, but once again felt I could give a bit more. Three days before SdP? No thanks, I won’t push it! Ended the run with an easy 2km (@4:47…).

Any how, the result of today’s workout: 3km warmup, 4*2K intervals (pace: 4:21, 4:14, 4:13, 4.07) and 2km cool down. Quick stretching, hover 2minutes (w/ frog legs during first minutes and 10*each leg pull up during the second minute). Nice with a hot shower and protein drink+banana after that! Then off to work and arriving among the first at the office! Good start for the day 🙂

Now it is evening. Today’s lunch was a large sallad with extra quinoa and bulgur, lots of veggies and tunafish, shrimps and crayfish tails + japanes tea. Banana as morning and afternoon snack + extra apple in late afternoon. Well back home, was STARVING so three oven-baked toast with ham and non-lactose cheese + a glass of oat-milk + chocolate. So now only left is to put everything in my suitcase and go to bed. Early start to fly at 10am… Yippie! Sunday is soon there!

SdP…3 days to go!!!


This is the way it should look like!

Light core this morning after clearing a bit of clothing so the place does not look like thieves have been looking for something!

2*S’s program (incl. Vs, excl hover)

No real time/mood for doing more. One apple in the stomach and direction work…. LOOOOOOONG day and back home. What a rest day, I was thinking. Looking around and noticing my program for tomorrow was… nope! actually the 4*2K was for today!. Quick quick preparing my gear aaaaaaand no running out as I took off my contact lenses and no way i run intervals with my glasses in a cold and dark evening. So all is prepared for tomorrow.

Lunch was fast and easy – Yummy? would not directly say so, but definitely worth to try 🙂

Pasta sallad with shrimps... sounds like yesterday!

Pasta sallad with shrimps… sounds like yesterday!

Smoothie with all good fruits in it!

Smoothie with all good fruits in it!

Took time for preparing my bag and all papers for Paris. See below the weather forecast: The gods of the weathers are favorable! Let’s hope it will remain this way.

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Semi de Paris: 4 days to go!
And NO, Boston, I am not forgetting you: 46 days to go…

 

 

 


Will the mystery of the painful foot be ever solved?

Early wake up, dark circles under the eyes and rinkles which would have scared the bravest! No worries, I have my throat cover and my bonnet when I ran so not much could be seen (on the top of running when it is still dark!).

Early up? Cold outside!

Early up? Cold outside!

Surprisingly fit, I jumped into my well-prepared gear (actually while preparing them late yesterday evening I thought for a second that it would be an idea to have them on and sleep with them so I could have an extra sleep of 10 minutes this morning!!!!) and ready to run… I noticed my watch had no battery left. 10 minutes of charging (perfect for folding the clothes left from the evening before) and THEN ready to run. While getting dressed I put on my Moremiles socks which I really like, but felt a pressure on the left foot. OK, I thought the foot ain’t that good this morning. But #light bulb# I took off my socks and put on the ones I bought in Decathlon last year (quite thin but works fine even with cold weather)… Believe it or not, the pressure disappeared! Shoes on and tied up not too tight (especially the left one). Let’s go!

Not too chilly outside, it was dark though. “Killing the snow” in the ears and off I went. What a nice feeling from the beginning. Juuuuuust enjoying. First km passed a bit slow but who cares, the guy from L&S said to jog this week to preserve the foot. Run run run, passing the baking factory (unfortunately they had not started the baking of bread…which always make me soooo hungry!), 5km already, Wow, good shape. Turning into the small tunnel and right back home, passing by the lady with two “blinking” dogs (looked quite spooky as I saw her as well as the dogslead but could not see any dog in the shadow where they were, only two pairs of eyes and a blinking “thing” hanging in the air (their collar was blinking red 🙂 ) and continue on the little upwards slope – this one is sooooo little but when you are tired you can feel it goes up! Passing the km7, Ooops, almost hitting a bus, nothing that a smile cannot solve though (Oooops again, forgot that no one see my smiles as I have this cover on my mouth… At least my eyes are smiling (even though this morning they would have scared a zombie!). Aaaaaand Stop at the red light (stupid scooter driving sooooo slow in the curve and of course not stopping when I arrived, OK he had green light, but could have act as a gentleman for someone actually freezing her butt out there and trying to get back home not too late!). Up and running in the last straight line, following a bike (or probably scaring the lady on the bike as I noticed she accelerated quite distinctly after a short while having me in her back…). Aaaaaand 10K to finish. Great. good breathing, good feeling, no pain (well, still feeling something in the bum/thigh muscle which I chose to ignore now and a little on the left foot top). Fast hot shower, some quick energy (Gainomax and banana) and off I went (yes still running, but this time with my high heels boots and skirt costume!)

Arrived 10 minutes early for my massage (who is crazy enough to run at 5:00am is crazy enough to get a massage at 7:30am, right?). So nice to just enjoy (more likely “sleep”!). a bit tensed in the middle of the back and on both sides of the bum muscles. Nothing that cannot be fixed. Ready after an hour, in with working gear again 😉 fixing my hair and running to the bus to finally reach the office when most arrive anyway!

Lunch with mix sallad (quinoa, bulgur, sallad, everything possible you can put on a sallad, tunafish, shrimps and crayfish tails) => one word: YUMMIE! with a nice warm bread bun. Really checking out that no dairy product is going through my mouth. Banana for snack in the morning and loads of tea during the day. Well back home this evening was kind of starving so in with 2 oven-toasted bread with ham and lactose-free chees as well as oven toaste bread slice with nutella and banana 🙂 Still hungry after that so a bowl of cereals with oatmilk and chocolate. After that, really satisfied (but strangely not feeling too full). Lots of work to do and now time to rest. Core exercises will wait for tomorrow morning. Beauty sleep will never have been used as well as for my case!

Youhou! Semi de Paris. 5 days to go – expected weather: sunny and up to 9ºC. Already planning to have my shorts on, what do you think?

On the way back home... wish i could swim there and then!

On the way back home… wish i could swim there and then!

 


Reason, reason on the wall, who’s the smartest of them all?

Ha ha! Day of rest turned out to become… a day of rest! Yes it did. Up very early after an early bedtime, lots of snoozing to get to 5:30am, but not for training. Was a bit late on home chores so all was fixed this morning. Even hit time to work a little before the monsters woke up! Light breakfast with cereals, I suspect the stomach cramps from last week are related to dairy product absorption. In the doubt, I cut on those ones before next Sunday’s race.

Nice day at work, sun shining, freezing cold outside: good day for resting (from training!). Now a bit of beauty sleep and tomorrow hopefully the cold won’t bite! Especially as my foot feels good…

Night, night!

Semi de Paris: 6 days to go! Yippie 😛


Like a Phoenix raising from the ashes…

OK, this might be a bit overkill but this is how it feels today. Last night was really feeling depressing (kind-of… it would take much more than cramps in the stomach and a foot that plays around pain-no pain-pain-no pain to bring me down and feel depressed!). Let’s turn it into: yesterday was not a “all time high” in any way. Good night’s sleep and believe it or not, the clock rang at 5:45am (ON A SUNDAY…) and I felt good and relax, ready to rock’n roll (ok, not directly rock’n roll, but run , definitively!).

One glass of orange juice, two layers of gear on (G finally found my winter long underwear, which I had missed during a whole week… Not that I froze my bum that much, but it always take a few km to get warm especially with those crazy temperatures we have had lately!) and off I went. Well not THAT long, as I noticed the HR pulse was jumping like crazy and wanted to double-check whether my heart was ACTUALLY beating this way (anf it kind-of did…). Anyhow, rested a few minutes and started again. No check on pulse today, only running aiming for a 15km or so, easy run to feel that my left foot was fine today.

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Gloomy start

It was a slow starter, but such a bless to have “Killing the Snow”-mix  from DJ Eclipse in my ears – just so perfect for any run and this morning it gave me wings! Turned first 6K at a decent 29:15 and then just went along. Did not think really of pace or pulse (good as this latter one looks sick on the Garmin Connect pic!). Just running. Eyes closing was part of it as well, once again. No real effort on the run. At the end of the run though, reaching km12, had to stop for letting the cars pass and when started again I felt a slight pain in the front of the right shinbone so had to listen to the voice of reason (once again!) and stop the run. In a race or would there has been no race in a week from now, I would have continued the last 2km. But here, no way. Ended in 12.35km in 59:32 (avg pace: 4:49/km). Stretched extensively and carefully. Then jumped on the tram for two stops (yapp! TWO stops, i.e. 1.5km, i.e. 7 minutes or so at this pace… a bit disturbing isn’t it to be able to calculate distance and time so fast nowadays… THEN you know you are a Runner! 🙂 ). But reason is reason. Like yesterday when I was told not to run but to jogg by the guy from the shoe store… I did KNOW it was the best thing to do, but I would certainly not have done it if 1) not have heard it from someone else (!) and 2) would have been running on my own and not with T on bike… Yapp! Reason is reason (and you do not always listen to it, or is it just me?!!!)

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Nice with the sun rising up during early runs 🙂

Energy in the body right after the run (Gainomax + banana), long hot shower to get the blood moving again and skipping frozen toes and really white feet! Then a large blueberry yoghurt with cereals to complete the energy load after run. Chilling out for the rest of the morning before aiming to G’s athletics competition. Listening to Pink Floyd while cooking right now and will definitely take this one to the next long run after Paris. Not fast pace, but great feeling (… will probably fall asleep while running!!! 😉 )

Semi de Paris: 7 days to go (in a week from now I will have run 36minutes already!!!) Hopefully this week will go fast…


No way it’s Saturday…

Early evening on Friday (yes, this happens when you are very tired, and running intervals is not helping to keep your eyes opened!) made an early wake up (5:00am!). No way I would go up so did a bit of reading and sleepy until 7:50 when it started to get late for today’s activities… Breakfast of oat-porridge, fresh blueberries and banana, perfect start. Got G&E on their starting blocks for the day and chilled a bit at home.
Decided for an easy run with T in bike, but after 50m it so, little pain came back on my left foot. So stopped by the shoe store close to gone for advice. As expected, he recommended to loosen the shoelace and see, be carefully jogging and not running, as after all there is no more preparation that can be done for Paris… Voice if the reason has to be listened to sometimes, so did a very easy run before back home and resting. Temperatures are dreadful soon cold despite the sun shining this morning… Warmer had been promised for next week, if only it happens!

Not much for the rest of the day. Cramp in the stomach when we went to the restaurant (disappeared after being back home and taken some meda from France). Will keep my tummy warm this week to avoid this pain.

So for today not much more on training. Tomorrow’s another day…


The best shot to close up the week (almost)

Morning intervals did not really take place. Up as planned for common training but having had a tough night w/T made me stay in bed a bit longer so chilling in the morning before long day at work. Freezing day, btw!

Well back home, the feeling was not really there to get my butt and the rest of me out in the cooooold again. But leaving E to his rehearsal was a great excuse to start my warmup from the city center before intervals. It went like on a feather. Strangely, the legs felt a bit heavy but the feet were fine. Just flying through the 3km warmup @4:44 (with a decent pulse of 158) and started a serie of 10*400m – planned between 90 and 85sec. They actually ended in this range (the reps @1:31 below are @1:30:x with x>5). All in all I saw the three reps in the middle as real fasters! 1:21, SERIOUSLY?!?!?!

Repetition Distance Time Pace
Warmup 3,01 km 14:15 4:44 min/km
Repetition 1 400 m 01:30 3:45 min/km
Repetition 2 400 m 01:31 3:48 min/km
Repetition 3 400 m 01:30 3:45 min/km
Repetition 4 400 m 01:21 3:22 min/km
Repetition 5 400 m 01:25 3:32 min/km
Repetition 6 400 m 01:25 3:32 min/km
Repetition 7 400 m 01:31 3:48 min/km
Repetition 8 400 m 01:31 3:48 min/km
Repetition 9 400 m 01:28 3:40 min/km
Repetition 10 400 m 01:30 3:45 min/km
Cool Down
1,03 km 05:27 5:17 min/km

So right after, warm shower to get some colour on my frozen toes and a gainomax before working a bit: By return of E, we just chilled out in front of tv… eating pizza and drinking Fanta exotic. Because I’m worth it! 🙂 GREAT workout although felt I could have pushed more in the beginning. The last two intervals were to the max though… Any running friend in the neighbourhood to pull me during such intervals?

A bit concerning though is the stomach cramping. Ate sushi with friend at lunch and it was good as usual. By 2:30pm cramps in stomach, stopped after eating a banana. Then fine, but by the time went back home at 5:00pm, cramps were back. Ate a bt, went running. During the run it was fine (unsure whether I could even feel pain in my stomach during such workout!!!). Cramps after the run. Now it is fine, but as said earlier… concerning. Unsure whether it is a follow up from bad evening on Tuesday, but hopefully will be disappearing before the half marathon next weekend.

Now a bit of rest and depending on the weather tomorrow an easy outing w/T maybe. Please let the sun shine!

Semi de Paris, 8 days to go (Yippie!..???)


How to pass time when you cannot run…

5:00am – also was ready to get up, when I saw the temperature of -6ºC (RealFeel -14ºC), the whole body just said “NO”! One more hour of sleep and then up for some light indoor morning training, aka core. Back to basics with single set of S’s program (but so good at the Vs!) and two sets of the second program. The painful point being the 3-4 last rep of the ball pikes… EVERY TIME IT IS THE SAME! No worry, I will get through it (until I enjoy the full set!)

1*[S’s program incl “full V” 10*10sec – excl. hover
+ Ball bridge 10]

2* [single leg push press *10 each side
+ “walk on the mat” *10 each side
+ regular hover w/ bottom lift *10 each side
+ side hover w/ arm+leg raise *10 each side
+ Triceps press sitting *15 rep
+ back extension*15
+ “table abs – 2 legs” 15
+ bench dips on low table *15]
+ “walk with ball” *20
+ Swiss ball superman *12
+ Ball pike *12]

Light breakfast as stomach not really willing to get food (turned into a glass of blood orange and a banana… I know, not much, but seriously better than nothing!). The small ones however got something in their plate to talk about at school (see below 🙂 )

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Paté-robot

On the way to work, lifted the eyes to the skies and noticed some had been fed up with running probably!

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Flying shoes…

Intense day at work for the mind, with nice lunch (Indian tandoori chicken, difficult to resist, really!) and then nice chat with fellow runner S, who was down-town for receiving his award after his more-than-nice time in Berlin marathon this autumn 🙂 Quick food cooking (boiled potatoes and boneless porkchops with nice oat-milk sauce with thyme and rosmarin) before rushing to T’s training. I took this opportunity to put on my gear (2 layers, as it was after all -4ºC, but could not find my extra tights…), changed slightly my shoelace on the left foot to release any pressure and ran back home (easy 3.5km @5.04/km). At least I could see/feel that my foot was fine (almost 100%) and should not be a problem for tomorrow morning’s training with colleagues.

OK, have to recognize as well that I left this post in draft after starting it and then… I ran more this evening. Back to pick up T, so theoretically same distance as earlier, right… NOPE! it became a 3.64km @4:44/km. WHAT a FEELING! So nice to run (despite actually starting this latter run with a hill and finishing with a hill – as the previous one started and finished with a down-hill…). so now, promised to myself that this was the last run for the day! Feet are feeling fine. Noticed as well that my right shoe of GT-2160 Purple was not tied up as the other one was (i.e. before I changed it this evening…). Will see how it goes tomorrow. Hopefully the foot will be fine and the training can continue. Looking forward to the intervals workout planned for the morning (especially as should run it indoor!)

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New way to tie up my shoe not using the last top hole

And seriously, I did not plan to run today after this morning core training…It just happened.

Tjingeling!


What a little bit of love can do…

After a good day of rest on Monday, what’s better than an early morning low-pulse run in the city on a Tuesday? Early enough for meeting the street cleaners, meeting the taxis changing shifts and the early bird going to work (probably trying to avoid the newly instated tax on car driving in the city center between 6:00am and 6:00pm… 😉 ) Anyway, I put this morning a single layer of clothes and despite a little chilly feeling at first, it shortly disappear after warming up and running.

Took 20/30m after start for stopping and feeling again the pain on the top of my foot like at the end of Sunday’s long run. I untied my left shoe and made it loose a bit. Still felt a pain, but better…so kept on running then (who said “what does not kill you makes you stronger”?…). Low pulse in focus, I really did my best for keeping a good pace (i.e. not the lame and slow over 6min/km which is really killing my joy of running – no offence if you run at this pace. it is just not MY cup of tea, or rightly said, I have not find a way to ENJOY this pace EVER!…). Garmin HR Alerts set on 154 and I have to recognize that despite hearing it throughout the run, it was not really much (as for my previous try on low pulse running). So enjoyable it was. Up and down the Avenue, back and forth the long streets and finally back home after a nice run of 12.1km @5:20/km for a pulse 153. Unsure still of the sensor providing valid data, but now I am noting carefully the combination sensor + pulse band to see if any combination is good or bad…

A few toe exercises as for the past week ([15* eccentric and 15*regular] => 3 times) and prone hover with first minute “frog legs” to complete the set. Nice welcome after hot shower with pancakes on the table (mine was a “Tuesday special” with fresh blueberries and half-banana 🙂 Yummy!). All set I was for a full day at work!

Back from work was time to prepare food and it was quite fine. I had forgotten the cramps which followed the lunch time, so absorbed by the content of my work. But after dinner we went for a short walk and the cramps started again to finally force (sorry to say) but not keeping the food in the tummy. 😦 Bad evening, stomach trouble and foot pain (also the mystery might be solved if this is extensor tendonitis as suggested – thanks for the tips, S! 🙂 Got advice to massage and do some movements. The best was (according to the suggestion) to “have some massage from someone who likes me and it would disappear – a little bit of love solves everything” 🙂 Will see what I can do (or who I can find for this job!!!)

So time for bed after own massage of the foot and water drinking. Hopefully tomorrow will be better (from a training perspective!). Resting is the first alternative though… What a little bit of love can do? – I’ll keep you updated!


Would you do it eyes wide shut?

Today started early – 7:00am without alarm, so up for breakfast (the “usual”: oat-porridge + fresh blueberries, gojji and oat milk => if any suggestion for a power-breakfast like this one for needling the morning start, feel free to drop a comment!). Instead of going back to bed, sat in front of the tv and watch a very-low-brain-activity movie 😉 then went back to bed. Opened the eyes at 10:15am and up for preparing my gear. once again needed to charge my mp3 as it had died on me! Only one layer of clothe today as well (also had a t-shirt on my long sleeves, which could have been avoided…). Took as well some Dextrosol for keeping up the sugar during the long run.

Nice in the air (+1ºC!), a bit heavy legs (Yaaaaaa, despite having enjoyed both Friday’s intervals and Saturday’s hills, it DOES feel being a bit overkill to do them right before  Sunday’s long run… You can always learn, right?), but feeling fine. The first 10km were set as easy pace (5:12/km – unsure for the pulse with average 159…) but the aim was to have an EASY run. Because… right after… started 10km of intervals doing every second km fast (planned: @ 4:05-4:15) every second km slow (planned: @4:40-4:50). No need to say that THIS IS A KILLER WORKOUT! the last two km were not at all enjoyable, having to run uphill, in the forest, downhill, on ice… you name it! Anyway, did stay within the range which I am very satisfied of! Then started the tough part (!!!), 1km easy before what I mistakenly planned as 4km alternate fast slow every km instead of 2km alternate fast slow every minute… You may not know or see the difference but it is HUGE! I think the body could have fix this, but the mind just shut down, putting the legs on autopilot back home! So instead of this, I headed towards the city with an easy pace to complete my 25km long run. The whole thing was done in 2:02:56, which is very satisfactory for me 🙂 Following slavishly a program ain’t good for nobody! Follow what your body and mind are saying (OK, I do not do that all the time, but aim for it!!!).

Undeniably tired, I took the tram home for the last 2km, not wishing to blow up my training for the upcoming Semi de Paris in two weeks from now (well, actually, in two weeks I will be done!). Stiff shoulders ain’t recommended for running and definitely not to take with you for a long run! So 30 minutes after being back home and getting food and shower, I went directly for a thai massage… OH MY GOSH! This was dreadfully painful for the shoulder and the right calf (which was having a cramp feeling since this morning). WHY do people impose such things to themselves (and even thank afterwards!)… Anyway, this is what the body needed and after that real chilling out afternoon because 1) I owe myself a reward after such long runs 🙂 , 2) having tidied the entire home yesterday there was nothing left for today (poor me!), 3) planned for a surprise coffee break but seeing the snow and then the rain falling down the skies it just cut my willingness to put my nose outside the door for the rest of the day (Yes, this would not have stopped me from going out and run, but as the run was already done… I can do that!). Tried to charge a bit on carbs after the run so it ended with macaronis and chicken/garlic in white sauce (with pepper and grated cheese on the top – Yummy!).

Now back to the title: Would you do it eyes wide shut?… What are you thinking about? All what you are doing or can do the eyes closed, like sneezing, kissing, blinking, sleeping, enjoying a hit shower, praying, thinking… but have you EVER RUN with your eyes closed? This was in a discussion once with my colleagues about the ultra-runners who were able to run/sleep… Probably I am not at this level, but I have several times felt my eyes closing and my legs continuing to run. Independently of the route taken, new one or usual old ones. This morning it turned 0ut that my fastest km was done with several eyes closed parts… Does it helps? for concentration? Was I tired? Bored? Thinking? On “runner’s high”?… I let you on this note and think about it for next time you feel that you have a kind-of black-out part in your run and cannot recall how you got from A to B that fast…

And btw, just noticed before today’s run that my Gel Sky Speed 2 have a little hole in the net on the left side… Really time to find a replacement! Cheerio!


Who else eat hills at lunch?

Late in bed, late up today. Took it easy to really wake up as my shoulder felt REALLY stiff after yesterday’s training (I guess!). For the rest of the body, also a bit stiff, nothing that a hot shower cannot solve! Light breakfast with cereals, dried blueberries and Gojji, oat-milk and so glad I was when opening the window and feeling the air. Despite showing -3ºC on my phone, it felt much nicer. So decided to skip the second layer. Long tights, long sleeves + tshirt on the top, wind-breaker and 2 pairs of gloves. Plan for today : low pulse with hills…

Started easy with after a few 100ms the first slope. No need to tell that my Garmin went crazy! I set it to 154bpm for max HR… which should be something I could fix. But skip thinking of the first 3km as these were warmup before the bridge! Took it back and forth 3 times, singing on the way up (well, did my best to keep on singing. on the second up this song, or this one on the way back, on the third up, though to sing slow and then high for this song. and the finish with this one… Those are the ones I can actually sing the lyrics… not mentioning all the others which must have scared the few runners or walkers on the other side of the bridge!).
Anyhow, after finishing the 3 times back& forth was ready for a 4th one, but remember the long run tomorrow… so kept down on the fun! Instead I took 3 times up&down a 300m steep slope and once again singing on the way up! Enough energy for a 4th one but once again, the brain was there to say stop! So ran easy back home…Until almost home I saw a very steep 50m slope which I took 3 times up&down. The way up was clearly on the front-toe of my feet. And NO, this time neither my body nor my brain wanted to do a 4th one!!!

Really satisfied as I got 15.6km in a decent 1:24:15 for an average pulse of 148 (max pulse for the workout 186). Kept as well quite a steady pace throughout the run and despite the ups and downs.

So right after that, home, stretching, toe exercises, 2min prone hover (with “frog legs” during the first minutes: i.e. prone hover position, lift one foot and bring it forward – the leg position looks like a frog leg 😉 ) THEN protein drink and hot shower. Nice to chill out afterwards (especially when I saw all the cleaning to do at home!!!)

Now all done, quite tired, but will get out for a while to have some fresh air. Will probably have an early night if feeling tired like that! Great day for running again! Hope the weather remain this way now!

Paris: 14 days to go…


What a GREAT day to run!

How often do you wake up and the first thought is this one: “What a GREAT day to run!”. This happened to me this morning. After an unplanned rest day yesterday (got to go to the opera instead or running the planned 10/12km…), and falling asleep quite late, when the clock rang at 5:00am (I know, I have to fix this!), actually the first move was NOT to snooze it but to smile as feeling really great! Took probably 10minutes for leaving the bed, starting to prepare my gear (half was prepared). Had to charge my watch again (what is it lately with this loosy charging planification!!!) and after taking a nice oat-porridge (+ fresh blueberries – love them!, gojji and oat-milk), I recalled that today was the day of  joint workout with work @6:45am. So I skipped hurrying (not that I was!) and just chilled a bit before leaving to the training arena.

Easy warmup of 3km before arriving at the indoor arena, changed from my winter gear to ASICS Vesta + Dubai 2013 tshirt (way too large for me AND warm!) and off I went for one more km indoor warmup with my colleagues. LIttle pause for explaining today’s workout and a couple of lap more for warmup.

Running drills were just following the warmup:

> (1) Kick-butts
> (2) Skip March run (high knees)
> (3) Kickouts (“Ravellis”)

Series:
> (1) only – back to start “side crab run” each side => twice
> (1) & (2) – back to start “pick up grass” every three steps => twice
> (1), (2) & (3) – back to start easy run => twice
> (1), (2), (3) & fast run  – back to start easy => twice

Then stretching easy and time intervals. The plan was to do a pyramid: 1/1.5/2/2.5/3/2.5/2/1.5/1 min with 1min rest between each intervals. Tough indeed. A bit unsure how fast it was as started to count the lap at the beginning but lost tracks… So estimation on 10K pace:

Sträcka Distans Tid Snitt
Repetition 1 220 m 01:00 4:33 min/km
Repetition 2 330 m 01:29 4:30 min/km
Repetition 3 450 m 02:00 4:27 min/km
Repetition 4 580 m 02:34 4:26 min/km
Repetition 5 680 m 03:03 4:29 min/km
Repetition 6 450 m 02:07 4:42 min/km
(missed the start due to pit stop) + 30sec rest!
Repetition 7 450 m 02:02 4:31 min/km
Repetition 8 350 m 01:30 4:17 min/km
Repetition 9 250 m 01:00 4:00 min/km

Pretty tired after that but it was NOT finished! Strength circuit was planned with different stations:

> jump on box
> fast step on low box
> fast run “high knees” on “jumping matress”
> jump both sides of bench (second time: frog down/up)
> fast run “high knees” on “jumping matress”

Each station: 20sec
rest in-between to change station

1min (?) rest between two series

Really tough especially the jumping parts, but pretty fun and done to the fullest! So much smiling all around despite the difficulty!

After that got some tips for stretching my bum/thigh muscle and then just had to jump back in my long tight and run back home. Quite cool to meet colleagues from different organizations in such an arrangement. Got to run a short distance with one of them before heading home, shower, food and getting ready for work.

Oh, my! I was so right when I woke up… Today WAS a great day to run! Now it is evening, dark outside, a pizza in my tummy and ready to watch a movie. Have been asked today how I felt regarding my training and it is a bit tricky. After the interval workout, I definitely feel great and ready but when running TO the indoor arena, I would have said the contrary. 1:36 is to beat and should not be a problem (apart if sick like last year…), but how much is the improvement since last year (compared to both the Semi de Paris and GV,,,)? Will see in 15 days!


Do you like my curves?

Yesterday was a big day as I finally change the batteries for the three Garmin HR sensors. So today was the first test: will my curves look good? 😉 So after work I change into my two layers of clothes and went out. Fortunately the weather was kind (just under zero) and the roads fine (well I would eat that one around km7 when I met an little slope with ice AAAAALLLLL the way up!).

Started with 3km warmup, all fine, pulse looked good and body was ok. Stopped a couple of minutes then and waited for the first bike to pass by for starting my first interval. Felt a bit heavy for the first 500m but afterwards fine. A quick check at the watch as it was not pipping (i.e. indicating that I was outside the pace range I set: 4:10-4:30) and noticed I was at a steady 4:27/km. All good so continued. Arrived at the rest part, I decided to jog (correct, Staffan?) for 3min and then started again for the second interval. this one: WOW! What a top form! Really great feeling until I noticed I calculated incorrectly and would have to run up/down a little slope close to a bridge. BEST PART OF THE INTERVAL! It gave such a punch to the run, incredible. Finished in 4:20, which was 4sec/km faster than the first one. Little and light jog for resting aaaaaaaaaand off I went again the other way around. So much fun to meet again the same guy with his dog, pass by the runner I met while running the other way around, scaring the old lady with her white dog (again!)… It was slightly tougher than the previous one and definitely not as fun as the second one, even though faster. Then rest but this time with walking easy. Wanted to finish strong. The final interval was way more difficult than expected, had to fight a few times with my brain telling my legs to stop moving (yes, I talk to myself from time to time! probably or mainly when it start to feel painful!). Anyway, when I checked my watch knowing there was approx. 1km left and saw that my pace was at 4:20 I tried to push to the max I could and ended really tired but so happy! And then 3min rest on place and light run back home.

Today’s workout ended as follow: 18.77km – 1:31:56 (4:53/km)

3km warmup
interval 1  13:14 (4:25)
interval 2 13:03 (4:21)
interval 3 12:59 (4:19)
interval 4 12:55 (4:18)
2.1km cool down

each interval 3K
rest between each interval 3min

Followed by thorough stretching and toe exercises. Skipped the prone hover (!!!) as I did it this morning. Now I feel really happy and soooo tired that I will get some well-deserved rest. And btw my bum/thigh feels quite well…

Below you can see my “curves”… Looking like the battery change was working for this one… Keeping my finger crossed! According to Garmin: training effect = 5!

Pace curve

Pace curve

HR curve

HR curve


Morning core strikes again!

This morning body&mind felt fine (great night sleep despite waking up twice, unsure why!), although not found of going out for an interval workout in the freshly fallen snow!!! So snoozing the clock until late and then easy core workout.

Choose to change the routine and took the Pfitzinger advanced core strength exercises

Abdo crunches (adv) *20
Leg pushaway (adv) *20
Staff 6*5sec
Standing knee hold *12
Back extension *12
Side hover 3/10sec each side

2 sets done as a circuit / 1min rest between each set / 5-10sec between each exercise

No real difficulty in this workout apart from the staff (this is pushup position, going down, holding for 5 seconds and then going up…). This was pretty tough to do especially the three last of first set and then the 5 last (!) of the second set. The whole circuit (i.e. 2 sets of all exercises) was followed by a 2min prone hover, tough second minute really! But so glad when it is over. Now feel really awaken and ready to take on the day. Hopefully by this afternoon/evening the roads will have cleared out and I can do my intervals in peace 😉

But all this after breakfast… Ciao!

NOTE: I have updated yesterday’s post with the weight of the different pairs of shoes 🙂 for reference only… Any suggestion is highly appreciated!


All about shoes

At lunch break I went to the shoe store for checking new running shoes.
My purple ASICS GT-2160 [296gr] are fine. Bought in December 2011 – ran 743km with them (give or take!). Mainly used for distance, rarely for intervals and never for long runs. Surprisingly they always have felt heavier than my other pairs of GT-2160, but while at the shop, my personal helper M 🙂 took their weight… and… they are actually a few grams lighter than my pink ASICS GT-2160… IT IS ALL IN MY HEAD, THEN??? He explained that sometimes (and studies have been done apparently on this topic) the colour feels more heavy… well well well, what will the small ones say on this after having heard me complaining over a year on those shoes!!!

ASICS GT-2160 Purple-heavy

ASICS GT-2160 Purple-heavy

My pink ASICS GT-2160 [294gr] are my back-up shoes for races. Bought in December 2011 as well – ran 963km with them… Used for any run from distance to intervals or long runs. Unfortunately while in Barcelona some holes popped up in the net on the front and on the side. I can (and will!) continue to train with them, but it is bothering as this is my back-up shoes… Not much fun if they just decide to break during a race…

ASICS GT-2160 Pink lightgear

ASICS GT-2160 Pink lightgear

My ASICS Gel DS Sky Speed 2 [233gr] are great. Although I have had them for a short time period (bought end May 2012 – ran 622km), I have run 4 marathons, 2 10K and a bunch of long runs and intervals workouts with them. So would be good to have a backup solution just in case…

ASICS GEL DS-Sky Speed 2 - superfast

ASICS GEL DS-Sky Speed 2 – superfast

So the question is: running 5-6 days a week, approx. 60-90km, three pairs of shoes are way enough. WHY are they starting to die on me all at the same time?!?!?

Looked at new models as the ones I have are no longer existing as being from previous years. In order of preference, here are the ones I tried:

1) ASICS GT-2000 tight (T2L5N (2A)): [265gr] great fit, perfect around the feet. Like the first pair of GT-2160 I had. ASIC have some models which are in tighter form and this is suiting great. Good feeling while running. Nice color (white!). Unfortunately my size was not available so tried in slightly bigger size. Might be my next shoes…

ASICS GT2000 (T2L5N (2A)) - nice for the eyes and the feet

ASICS GT2000 (T2L5N (2A)) – nice for the eyes and the feet

2) ASIC GT-2000 regular (T2K7Q): [265gr?] great fit, although slightly less perfect than the tighter model. Good to run in, nothing else to complain about! Nice color (fushia?). Can be considered as my next shoes!

ASICS GT-2000 regular: nice right? Cannot miss me on the road (all black with pink shoes!)

ASICS GT-2000 (T2K7Q) regular: nice right? Cannot miss me on the road (all black with pink shoes!)

3) Saucony Kinvara 3: [190gr] nice and light. Good fit for my feet 🙂 running fine and kind-of stable despite being lighter than GT-2160. Nice color (white, again!). Although they look a bit funny on the side, not going up like the ASICS. As long as I can run fast and stable, who cares???

Saucony Kinvara 3 - the ones I tried had no "stripes" on the toes part... but nice, right?

Saucony Kinvara 3 – nice, right?

4) ASICS Gel Noosa Tri-8 (T356N): [230gr] Nja… a bit unsure right from the start because of… the color (or rightly said colorS!). They are however better than the Kinvara 3 when it comes to stability for my feet.. but really, the mix of colors made me almost sick… Nice sneakers though!

ASICS GEL NOOSA Tri 8 (T356N) - nice for the feet... but seriously what about the eyes???

ASICS GEL NOOSA Tri 8 (T356N) – nice for the feet… but seriously what about the eyes???

New models will come end of February so will see then what to get. No need as said for new shoes right now, but in case one of my racing shoes fall apart, I need a backup!!!

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Shoe trying session…

This evening I took my little-tired body for an evening run. I decided to (finally!) go for changing the battery of all my Garmin pulse band. Why not running to the store then? Gears on and off I went. body felt quite tired (Daaaa!) but surprisingly the thigh/bum was kind-of fine. I have had my compression socks all day, can this help? Ran 2.6km to the shop and back home, for a total of 5.57km in 29:40 (avg pulse 146, which seems normal). Will see tomorrow how the pulse curves are looking like… Interval session planned (hopefully the body will have a  good rest and the weather will not be too cold…)

Rest needed now. Eyes are closing themselves!

UPDATE (13/02/13): have added the weight of each shoe. For the shoes I have, it is weighted on my kitchen weight and for the models I tried i took the reference weight from ASICS or Saucony website for female models.


Who’s that (crazy) girl?

Today started early. Once again, clock ringing at 5:00am and body&mind saying stop until 6:00am. Tough night in a way, but let’s start from yesterday…

Went to get a massage as to solve the mystery of my thigh/bum muscle on left side. As he got the pain disappeared in the thigh right before Dubai marathon (thanks again, M!), this was the right place to go for this new problem. As written earlier, the naprapath confirmed (?) this was muscle-related. So since then, extra stretching and massage have been done. But still, after Dubai marathon, I took a full week off running (Yes, I can!) and then a week of easy running. Well, the thigh/bum problem still there. So back to yesterday. 1 hour was booked and seriously it must have been spent 45minutes (!) on my bum/top thigh muscles left side. And NO, this was NOT pleasant at all! I thought I would have bruises but today nothing. And it feels fine. But not normal. This is really annoying as when stretching the right side, it feels it stretching, but on the left side it feels it is “painful-kind-of”. Massage definitely helped, but today’s run reminded me that it is not gone…

Was so tired yesterday evening, after being up early and long work day that 7.00pm was in bed and slept. To wake up 2 hours later and unfortunately unable to fall asleep again due to noises outside. So disturbing night, least said! 6:00am – Ate breakfast “à la Staffan” (i.e. oat-porridge, fresh blueberries, gojji berries and oat-milk). 30minutes later (had to wait while charging my Garmin… How well prepared can you be really?!?!?) and off I went in the morning roads. Weather fine, still snow on the pavement when it is now icy… Skipped the low-pulse thing as it appeared pretty quick that my new solution for pulse band was not working. I put it on my back instead of the front. Seemed to work fine until km4 or so when it showed 97… Not THAT well trained I am! So off and in the pocket and continued, able to sing and talk while running (which was the test for not having too high effort level). Indeed many must have wondered who was that (crazy?) woman running as I generally shout loud when I reach a certain level of running (e.g. after 10k, or after climbing a stiff slope…). So this easy morning run was quite gratifying after 14.2km in 1h12 (5:06/km). Good to be back home, thorough stretch and toe exercises and super hot shower (I know, it might not be good for the recovery of the muscles, but seriously WHO wants to shower ice cold in winter??? even for guaranteeing better recovery it is not my cup of tea!). Forgot as well that I am starting a bit of new challenge as well: hover 2min after each workout. Done it on Sunday and now today. No need to say that after a long run, despite feeling fine while “hovering”, today was waaaaaaaay easier. Will hold 2min until the end of February (as said earlier, after every workout) and will see after Paris half-marathon whether to increase slightly or not. It might as well stop being fun…

Now time to work a bit! Great energy flow after a running workout…

 


And some still SHOULD like it slow!

After one day travelling back home yesterday, body & mind were pretty tired. Nice talk with an American lady pilot on the way to Frankfurt and long nap on the way back home. Empty suitcase and nap again… So ready for nice and long laundry time in the evening!

So this morning when my eyes opened and noticed it was over 10am, I was not surprised. Breakfast of oat-porridge+gojjiberries+cranberries+oatmilk, water and gear on. Snow it is AGAIN here. So put on my anti-slip and started my long run. Took ca. 1km before I took the anti-slip off as the bike roads were well enough to run normally.

Today was again a new try to run with low pulse. Set the alerts for 154 (once again, I have no clue about what value I should follow!). Biiiiip biiiiiiiiiiiip biiiiiiippp, this is what I was NOT hearing as I had the brilliant “Killing the snow” mix of DJ Eclipse in my ears (how appropriate!). I however received this little electro-chock from my Garmin for each Biiiip! Difficult to keep a steady pace which ensure a pulse less than 154. Run and run and run and run – feeling on the top, body feeling great. The aim was as said, low pulse and 2hours out. Not pressure on pace nor distance (although I still receive the Biiip for each km!).

Lonely road with snow

Lonely road with snow

Sun hiding behind the clouds

Sun hiding behind the clouds

Nice run really, calm and steady (not for the pulse), turned left, then right and straight forward… added a few acceleration (otherwise it would not be me!) but really more to follow the rythm of the music. Had a few slopes as well, which were quite welcome for not making the run too boring. All-in-all, it ended with 24.22km in 2:22:51 (avg pulse rate: 156/ max pulse: 183). Pace was 5:54min/km (!) which is one of the SLOWEST workouts I have EVER done. Unsure it is good for my running steps though. Will continue to give this “low pulse” a try during this week and see whether I enjoy it. If not, I’ll continue the way I used to train, with adding a bit of km in the week training though.

Now time to rest for the day! Tomorrow is a tough day at work and a nice morning run should make miracle in creating energy for the day! Let’s just hope that the snow remains and no ice is coming!

Nice countryside under the snow

Nice countryside under the snow

Me and apparently a sniper aiming at me...(joke: this is the reflection of the sun!)

Me and apparently a sniper aiming at me…(joke: this is the reflection of the sun!)


Treadmil in Barca?

What better than a run in the fresh air after a long day at conference (and a full day rest yesterday… YES I CAN DO A FULL DAY REST!)? Well, here in Barcelona it is windy and not that warm. So treadmil it was this evening. Started with 10min on cross-trainer as all treadmils were occupied (typical! The ladies just started a couple of minutes before I got there!). But shorlty atfer the treadmil was MINE!

After ready a post from Eva F, I got some inspiration. So instead of a boring 12km on treadmil it turned to be an interval serie:

Warmup: 5min @8km/h (7:30/min)
intervals:
> 10min @11km/h (5:27/min)
> 10min @12km/h (5:00/min)
> 10min @13km/h (4:36/min)
> 10min @14km/h (4:17/min)
> 5min @15km/h (4:00/min)

> 3min @8km/h (rest between each interval)
> 10min @8km/h after last interval (cool down)

No need to say that the rests were more than welcome! The first interval was a bit slow for my taste, but tried to keep a steady low pulse. Was working fine during interval 1&2 and then it started to raise. Although I am not trusting the pulse curves any longer! Have to do something about this! Anyhow, the interval @14km/h was pretty tough, but completed it. The last one was a bit tricky as the treadmil stopped (>1hour!) and I had to restart it. Decided to make a 5min so that the body would not suffer afterwards!

Really sweaty and salty on the whole body! Drank lots of water afterwards and stretched thoroughly. Then relax, eaten boring food, walked probably 2,5km (one way) to get food. So pretty tired now! Flying early tomorrow so time to close all and sleep.

Tjingeling!


Nice run under the Spanish sun!

After early morning started a full day trip to reach Barcelona where I will be attending a conference for two days. Forgot breakfast in the morning rush so apart from my banana early, I got a croissant and another banana while waiting for the first plane. Must have been the only one in the queue to do toe exercises while waiting!

On the plane, light breakfast is an understatement! They only had yoghurt with müsli, which I kindly declined to avoid upsetting my stomach. Instead: tomato juice + tea… In Frankfurt, sorry to say but must be the most boring airport I’ve ever been to… Not finding anything to eat but sandwiches (i.e. butter aso) and wished to skip the sweet stuff like muffins… So nothing but another banana for lunch! The plane offered a little tiny pasta salad (multiply it by 26 & you would get the size of ether portion I would usually have…so you understand this was very little!). Finally arrived, aimed for the hotel, few emails and changed to my running gear.

Wow, so nice to bee in shorts again. Had my winbreaker but took it of after the first km! Nice sun, not that warn (+13°C??) And little windy throughout the run. Ended with a good 11 km @4:50/min… So much for the low pulse training! Actually skipped the HR Alert on my Garmin add it drive me crazy! Still got an avg pulse of 150. Unsure of the trustworthiness of this so! Light stretching and shower afterwards.

Met colleagues for a drink I orange juice for me), to realize it was already soon 7pm and no real food had been taken during the day.. NOT GOOD! Ended up in a tapas restaurant and took a grilled entrecote with vegetables and a coke. Plus a chocolate coulant with oil and salt… YUMMI! Energy felt coming back in the whole body. Nice walk afterwards in the night Barcelona. Took a waffle with nutella on the way 🙂 and definitely felt MUCH better! Then end of evening and sleeping time.

Lesson learned: always take some snacks for a plane travel! Tomorrow is full day conference and mighty not have time for training, well, it is after all a rest day (from training!). Adios!

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Ultimate core workout in the (early) morning blend

Early morning routines have the disadvantage to make one a bit tired at mid day (ok, from midday to after mid-afternoon sometimes!). Yesterday was started with a load of energy, which unfortunately dropped radically around 3pm. Therefore needed help from fast-unhealthy-so-what!-sugar (1 coke+ 1 twix). Helped directly! Still have to figure out how to keep up the energy throughout the day in days like that.

Today‘s started after a short night (Transformers II cannot be stopped half-way really! Had to finish the movie…) and early morning (T’s birthday + leaving for a conference in 1.5 hour…). So core workout it was. Slightly changes the order. S’s program went really fine, surprisingly well for the “V’s” (10*10sec) which generally feel quite heavy to do in the morning (… and in the afternoon…or in the evening…!). The ball pikes were also pretty fine and added 2reps to each serie (why shorten the fun?!). Had this morning 2 series: S’s program and then a long second serie. No real stop between the serie reps but between the S’s program and the rest, did some little stretch.

2* [S’s program incl “full V” 10*10sec – excl. hover
+ Ball bridge 10]
2* [single leg push press *10 each side
+ “walk on the mat” *10 each side
+ regular hover w/ bottom lift *10 each side
+ side hover w/ arm+leg raise *10 each side
+ Triceps press sitting *15 rep
+ back extension*15
+ “table abs – 2 legs” 15
+ bench dips on low table *15]
+ “walk with ball” *20
+ Swiss ball superman *12
+ Ball pike *12]

5-10sec between each exercises or rep
1 min or so between each serie

Now the core workout did not include Jörgen’s transverse. Do not abuse of too much fun, right? Felt like I could do them tomorrow morning if I have the chance of swimming while away. Made a short break to chew (!) a banana and drink some water during the second rep of the second serie. Maybe I should look at the energy level before core workout in the morning. Does not feel it is a problem when running, but could be when working out core and stability… don’t know.

Still the same routine for the core&stability for this week. Kind of like it. And make slight changes from time to time. But now it is decided: I will look for a new routine to have from next week. Have read somewhere that it is good to change every 5 weeks or so to have the body not getting into a “yes-I-know-this-and-won’t-make-much-effort-any-longer” state (or was it that the muscles are getting used to a certain routine and therefore the benefits of the routine itself can be reduced if always the same).

Anyhow, now it is time to get the whole circus ready! Leaving to Barcelona for a 2 days conference. Hopefully the weather is better than here (cannot be really much worse! snow today…AGAIN!). As S noticed well, between Dubai and Barcelona, my D-vitamin levels should be filled up! Training as usual also still keeping it easy for the week. Next week start the ramp-up (!) for Paris.

Any suggestion for great core exercise or complete workout for core & stability, feel free to drop a note! Now, let the show begins!


Some like it slow…

Too tired for any running yesterday did not make the night bad, on the contrary. Not much sleep, but the little was good! Probably the core training yesterday did it works! Woke up 3:45am this morning (no alarm!) – the thing is that I let a window slightly open to get some air and during the night it IS pretty cold, but ensure the good air inside! and better sleep! Closed my eyes again and open them then at 4:38am just 2 minutes before my pre-alarm started. So easy up, gear on and out I went.

Not too cold (+2ºC – realfeel -7/6ºC!), night with stars, icy on the roads… the plan was, well, there were several! First wished/aimed to run an hour, no pressure on pace or anything / Second was to keep the pace low (> 5:15/km) to ensure it would be an EASY run. Third was after following with attention a forum thread about “low pulse training” to go for it (i.e. training workout with low pulse).

Difficult to make up my mind – early it was! so did a mix of all. 12K distance is done generally in an hour or so, so for today aimed for 12K > 1hour. I do not know my max pulse and the standard calculations are pretty crazy numbers so set on my watch an HR Alert between 140bpm and 153 bpm. No clue really what it corresponds to for me, but seemed ok. All my runs are generally above this and my race are above 160/170. So to get a low pulse training at 60-70% of maxpulse (which once again I do not know), these values seemed fair.

No need to say that my watch was constantly pipping! Sooo annoying. Too high, then too low… Anyway, nice run with good breathing (4/5!), more than “talk-tempo”, I could have had my laptop with me and work while running… THAT easy was the run! Did some stretching after 2.6km (the usual + bum/thigh). stopped once for some pic and twice for checking whether my pulse was really THAT low! (and it was!) Ended in 12.18km in 1hr 11min (5:52min/km!!! avg pulse 141 – qualified the run as easy!).

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Told you it was icy!

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Slow awakening bridge from below

Unsure whether was fully enjoyable, but will give it a try. At this pace and this effort level, I could have run the double (would not I have to prepare the small ones for school and me for work!). Happy and full with energy…Time to start the day now (or more rightly said: continue it!)

Great day to you!


Do you have a motto when you run?

A bit of thinking here.

When you run, do you ever think about any motto, any motivational quote/words you may have read or heard? This us something that happened on my way to Dubai. While at the airport, I notice this huge sign and did not even noticed what ad it was for. The only think I recall seeing was the main message: “RUN LIKE NEVER BEFORE” & “Run better”.
Seriously, it was MEANT for me really!

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I had this for a while in my head until I reached the hotel and then it just drifted away… ‘Till I left Dubai and saw the sign again. And then it all made sense, right? 😉 Just have to see another sign in the other races this year and it should be well!

Tired this morning, slept quite bad and too little, having read about “low puls training”. Making sense so will give it a try… Note that my little smart sis had said so already when I started to train running… Always listened to small sis! Anyway, tired means no run. Ensure eating correctly and drinking as well, but back home after work was not better. So evening dinner (oven roasted chicken legs marinated in sweet chilli and sweet soy with macaronis) then chilling in front of tv and a serious 50minutes core training….

3* [Jörgens transverse muscle 15
single leg lowering,
+ both legs lowering
+ straight legs]
2* [single leg push press *10 each side
+ “walk on the mat” *10 each side
+ regular hover w/ bottom lift *10 each side
+ side hover w/ arm+leg raise *10 each side
+ Triceps press sitting *15 rep
+ back extension*15
+ “table abs – 2 legs” 15
+ bench dips on low table *15]
2*[“walk with ball” *20
+ Swiss ball superman *12
+ Ball pike *10]
2* [S’s program excl “full V” – excl. hover
+ Ball bridge 10]
2*30sec Swiss ball lower back stretch

5-10sec between each exercises or rep
1 min or so between each serie

Felt quite good to workout this evening, despite being really tired (was not going out and run!), but at least releasing any possible tension in the body and mind. Would I be alone at home, I would probably go for a long run (and yes, the clock shows 9:30pm!). OK, shower a bit of reading and sleep it is (after of course hanging the clothes to dry!)

Night night!


What about having a semi-marathon before breakfast…

Had a good night’s sleep, almost without dreams. Strange right? Planned a very early long run but seriously (!) when the alarm rings at 5:00am on a Sunday morning, you really wish you were to prepare for running a marathon race or so! Snoozed it until 7:00am when the brain started to wake up. Vitamin-C with allergy & iron complement, on with the running gear and off I went (you cannot imagine how nice it feels to right those words again!).

Wanted to run easy on TIME and not DISTANCE. Therefore aiming for a 2hours long run, easy pace (i.e. 5:10-5:30/km). After 2km stopped for some light stretching. Body felt really fine. Noticing on my watch that the pace was already too fast for what I planned. But had a great music mix in the ears (DJ Eclipse – October 2012) and reach the stretching area (see photo below 🙂 ) when one of my favourite parts of the mix. Soooo nice! So rewind a bit after the stretch and started again.

Stretching area carefully watch by Mummy hen and her little chick!

Stretching area carefully watch by Mummy hen and her little chick!

Got some nice views of the water and the bridge. Below one of the tunnels I am crossing from time to time. Seriously, the pic does not reflect the feeling it was. It looks quite spooky here, when actually the feeling was more: “Wow, nice light on the other side!”)

Scary (?) tunnel - or how to be sure there is ALWAYS a light at the end of the tunnel? ;)

Scary (?) tunnel – or how to be sure there is ALWAYS a light at the end of the tunnel? 😉

Back on the bridge, no car, nobody, only little me there… enjoying fully the view! This bridge has not been part of my route since December if recalling right, so was nice (!) to run up the stiff slope to reach it and finally get to the middle and enjoy the shy sun rising on the still sleeping city.

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Over “älven” with dawn lights and ice on the water

Morning dawnlight over the bridge

Morning dawn light over the bridge

A quite boring part of run was done in construction areas and then along the river again. A bit icy from time to time, but good feeling. Once again only few people were outside, and mostly (or ONLY?) because of their dogs needing to get out I would guess! Fun to see a guy fishing ON the water at a little harbour on the route I took.

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Got Him who knows how to walk on water 🙂 (or how to fish the Swedish way!)

Here was a part I had to tackle differently than usual! Climbed down on the little pontoon, which was btw REALLY slippery (but thanks to the comments of my friend A, I DO AM CAREFUL when running on wooden parts… Thinking briefly that would I ever fall here, I would probably drown and my body will be found in a couple of months when the ice has been melting… Yaaa, this crossed my thoughts a really brief half-second…)

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No need to say I did not RUN there! but walked…

Then continued along the river still meeting one or two courageous runners, fighting against the cold (it seemed like!). Then reach the 10K mark of Göteborgsvarvet. Could not resist taking a pic of the sun on the roof of the houses on the other side of the water. Once again, the pic does not really translate the feeling there.

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Timid sun rising above the houses

Now the body felt a bit tired, but soon seeing the sun rising will bring energy and with the perfect music in the ear, it felt just like being invincible and so powerful. The body no longer feel obeying to any command, it just RUNS. Seems like a perfect fusion mind and body working together and this is just SO great!

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Aaaaand I am just melting here! Who wouldn’t?!?!?

So passing the second bridge I noted that I was at 14km, so why not completing the full GV then?!?! Up the Aveny (Hi to my former Kung-Fu instructor and Kung-Fu Sifu who was on his way to the airport), then down the Aveny, turn up on the final long run of the race route, up the little bridge (a few howls on the way 🙂 – you would probably be scared running beside me some times!) and running down back home: 21.11km in 1:41:01 (exactly my MP from Berlin this September :)) Stretching afterwards felt good, could have run longer really. A bit of food after a well-deserved HOT shower: Gainomax + cereals/dried blueberries/chocolate/oat-milk and water of course.

Now after that, chilling for the rest of the day. Lunch became rice with tomato sauce and meat balls. Will see whether having more rice in my food is as good as Staffan suggested 🙂 Awaiting now for going to a foot massage (!) which was strongly recommended to have by one of the guys I met at the massage area of the Dubai marathon. Will see how it goes…

NOTE: bum/thigh still needs the stretching recommended by Jörgen. But it does feel better. Of course not now when sitting on wooden chair for a while (!), but otherwise it really feels slightly better.

NOTE: my pulsband seems not to work properly: for this run I got an average puls of 128 (could be ok, but really, I am not THAT good!) and my Garmin watch was nice enough to calculate an energy spent of…133calories for the run… So either my body is using pure air for functioning and I reach an optimal-efficient-energy level (!) OR -which I am more likely to believe!- the calculation is completely wrong… previous run of this distance were using more likely 900-1100C…

Have a great day! Cheers!


End of a week of abstinence…

Now it is finally over! One long week without running following Dubai marathon and the body & mind can stay activating themselves again!

Nice awakening this morning, felt, that the day was starting great. Nice breakfast (toast in the oven + 2 eggs, oat milk chocolate, little chocolate piece left (!) from yesterday), sun shining outside so decided to go for a run. This time E followed on bike. Stretching like yesterday after brief km, as well as taking off one of my long sleeves sweater and my extra pair of gloves. Way to warm!

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Same as yesterday, with the sun this time!

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Ducks laughing loud in a frozen pool… where is the funny part???

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Proof that the sun is shining some time in this freezing country…

After that, run for fun. Talked all the way, or sang (this latter one was apparently a but embarrassing according to E…) 🙂 Once again, each km slightly faster than previous one ending with last one @3:54 pace! So today’s easy run was 8.32 km @4:44/km. Grrrrrreat feeling (despite the thigh, once again, but after stretching feel much better little by little…).

Easy light lunch with spaghetti bolognaise (so nice to eat own food!) And little shooing with the small ones. Back home time for cooking again: spareribs in the oven, small potatoes oven roasted and tomatoes-carrots-apple salad. All thanks to G (little help from me only). Good food and a coke on this, last one for a while!

Healthy or what?

Healthy or what?

Simply "yummy"!

Simply “yummy”!

Drank lots of water but no enough I think as felt bit of cramp in the calves. So magnesium and water, here you come! Evening reading, listening from one ear only (way enough!) the program on TV which will decide of who to send to Eurovision Song Contest… From bad to worse… just name it! Focusing now on how my long run will look like tomorrow instead.

Ciao!