Easy Easter Sunday, up later than usual (thanks to the time change 🙂 ), breakfast of waffles turned into pancakes with blueberries and banana and by the time the breakfast table was cleaned it was already time for leaving to the planned outing to an island. Nice sun shine, a bit windy but lunch on the top of the island was really appreciated.
What was not was when my left foot was caught between two stones while we were walking/climbing around 😦 I just felt my foot behind stuck and fell backwards on large bushes. Impossible to raise by myself, my foot (not the ankle fortunately) being twisted a strange way. Got hopefully help to raise again but felt the foot (once again, not the ankle) was not too good. Fell twice after that and the left knee showed clearly it was time to stop all this climbing. Rested a bit with an afternoon tea and then it was time to aim back home. Well back home, hot shower was a necessity to unfreeze the whole body (I said it was “sunny”, not “warm”!) and noticed my left foot was a little swollen. So definitely no running outing this evening. Full rest for the evening and hopefully will be better tomorrow.
No more for today…
So it was time for a new outing. Chill out Saturday, including easy walk for food shopping, hot bath for relaxing tired legs and afternoon among friends. Unfortunately the blueberry pie of this afternoon tea did not really please my stomach which was cramping afterwards (or was it the vanilla sauce maybe?)
Time for outing of my new babies (the other ones!). Brooks Green Silence, so praised on the forum I log my training, as well as highly recommended by S, HR and more… so had to try them! Ordered a pair and got them 2 weeks later. Really cool colour and perfect fitting (for now!).
So jumped into my gear and GET on bike we aimed for an easy run. No pressure of any kind, just testing the shoes and running. Had to ask GET to slow down as I was feeling running to fast from the start – not feeling that I had shoe at all on my feet. Really comfortable, I had thin socks in and it worked perfectly. Did not push as it was a recovery run but tried to do some strides and last km with acceleration. Good choice (so far!). Will try them next week as well and if they feel great I’ll order another pair (Yes, this model is unfortunately discontinued by Brooks, and it is not that easy to find the correct size…). Today’s run became 9.3km @5.13/km with low pulse (probably also resulting from the few stops needing with GET).
Chill out day continue with nice cartoon on tv and hopefully a long and good night’s sleep. Tomorrow is outing’s day! And for you who need to know, we are changing the clock tomorrow morning. Don’t forget to put forward all your clocks at home!
Boston: the way forward continues – 16 days to go!
And finally they arrived! When coming back home after my “day without”, I had two receipts waiting for me and yesterday morning went to pick up my “new babies”: a pair Saucony Kinvara 3 and a pair of Green Brooks Silence. This definitely made my day 🙂 Did not take them for a run as I had a rest day yesterday. So today was the first!
Up @5am or so so light breakfast (oat-porridge, banana, oat milk) and more sleep, I jumped into my gear and my fabulous new Kinvara 3 “Lemon-Pink”. I had my compression socks and the shoes fitted perfectly. And off I went.
Today was long run as it is a bank holiday and had to run it as early as possible. Sunglasses on and ASICS 3/4 shorts, June 2.0 2012 in the ears, I started with 10k easy pace – no trouble, low pulse and feeling good in my new shoes. They felt a bit different (Daaaa!) compared to my ASICS GT-2160 as less (or no?) correction. Quite alike my ASICS Gel DS Skyspeed 2 though. So light, fantastic! I was wondering a bit whether it was smart or not to take them for a first run during a ling run and less than 3 weeks before a marathon… Think if my feet do not like it or if the calves start to ache or whatever can happen… Yes, those thoughts crossed my mind for a short while and went away. After 10K, started with 10K with alternate km fast/slow. Worked quite fine although I stupidly stopped for 20/30sec after the 3rd serie which made my legs quite cold and the 4th serie was quite tough to get the pace required. Then 2km easy pace, 1km fast, 1km slow, 1km fast, 1km slow and 1km fast. The fast were supposed to be close or under 4:00/km and this was not physically feasible. Did the two first @4:10 and the last one I skipped looking the pace. Finally 2km easy and then 7*(1minute fast / 1 minute slow) – the fast minutes were slightly too slow but the slow minutes were way to fast… So overall pace became quite good anyway. I am especially satisfied with the last 1minute for which I reached the pace of 3:17 (!!!). and then completed with a cool down of ca.2+km. All in all: 34,34km in 2:48:47. Good workout I think! I did a similar workout early January, which ended in quite a disaster (effort set at 19 out 20 when today I set it at 15). Did ensure that the energy intake was as planned for the marathon. It worked quite well. Camelbak with me, felt great.
After the run, hot shower, light food and lay down feet up on the sofa during 30 minutes. Hopefully it helps!
Recap for this first outing with my Kinvara3: Great shoes. Glad I took them in size US8.5 (my ASICS are all US8). It does give some place for the toes while running! The colour is great and I will definitely have them prepared for future marathons! Left to see if tomorrow and if the feet and legs are still ok. Because I am planning an outing with my GBS (recovery run!). Otherwise food-side it was sushi after the run and evening dinner with pommes-sautées with thyme & rosmarin+ pork filet + a large salad/tomatoe/avocado. Body feels a bit tired in the left thigh, but I put this on the run and hopefully will disappear by tomorrow.
Time to chillout now. Boston is 17 days away. Have looked at a pace calculator which S was kind enough to update with the “min/km” pace (instead of “min/mile”). Will study this a little but not today. Happy evening!
This will be short. Up a little before 7am, aimed to the mat after a porridge breakfast. Short core session (E’s program including the V for 10 seconds (yapp, surprised myself with those ones). Have not done any core workout for a while note and yes it is bad and yes I know it! So today was surprising me really when I could feel the core working as if nothing had happened… Anyhow, when finished, packed my gears for my lunch interval run. No need to say that this should be done in the evening to ensure nothing is forgotten… By the time I reached the ferry I remember forgetting my jacket… Great!
Lunch time arrived and I went to change quickly for my intervals. Had eaten a strong breakfast, a banana for snack and drank powerade blue during the morning. Should have been fine. Left the office with a brilliant sun and actually the windbreaker was not missed. Started with 2K easy warm up, little stretching and of I went for my first 5K. Turned right after the bridge and despite knowing the construction areas on the way I ignored them and continue my run. Pace was fine, a bit fast first km, but ok feeling. By half way and despite my nicest smiles, the guys repaying the road asked me to turn around and aim back to where I came from… Which I did. 5K in 22:16. Ok, I would say. The second one started with a downhill and then pretty flat until Arendal. A bit windy there… Second 5K in 22:14. Not to good feeling so. Stomach started cramping. To warm I stripped one of my long sleeves and started the 3rd and last interval. Original pace was much slower than the two first even though still within the range. By km 2 I felt bad and stopped a short while. Started to run again but it ended pretty fast after 660m, and I continued a dull cool down back to the office for 5 km. Total of 20.5 km in 1hr44. Not to bad but crap feeling. Definitely not a good workout.
The whole day felt this way. Sun shining outside was not helping so I turned into Easter sweets we had in the pantry but not really helping either. Worked late and nice dinner late as well. So hitting the pillow now and hope for a better day tomorrow.
Waking up with the chicken @4:50am, apparently my hand preferred snoozing the alarm rather than pulling away the cover to make me go up. To make the story short: opened my eyes it was already 5:40am and definitely on a rush if I would ever wanted to run a decent run in the morning before my 8am meeting. But so it went, quick in my gear (nicely well-prepared the day before 🙂 ) and off in the cold (Accuweather showed -9ºC this morning with realfeel -1ºC). Right after I started, my feet felt already light and easy, so decided to go for an 8km easy pace – all in the feeling ! By km1, the pace was @4:24… the second one was slower (4:45) but still way faster than I usually would run on this first kms and definitely faster than ever run at this time of the day (yes, the light has FINALLY decided to show itself early in the morning!). BY km3, feeling was good and I challenge myself (stupidly (?) I always do!) that would km4 be under 4:30, I would go for one more km (meaning 2 as I would turn back after the 5th km… you see what I mean by “stupidly challenging myself?!?!?). What do you think my watcj is showing then? 4:29.53… You bet it does that on purpose!!! Anyway (and despite missing the smell of freshly baked bread close to the bakery factory) I aimed towards 5K and turned back, feeling quite fine and honestly not THAT fast. I had in mind that I was slowing down to 4:35/40 when the watch bipped showing 4:39, 4:18… the final km being done in 4:10 (and seriously not feeling like it!). Turned out that this easy morning run was of 10km in 44:18.57. Fastest shower ever and then trying unsuccessfully to get dressed (new challenge was to get into pantyhose without breaking them… TWICE! As “third time is a charm” turned out that it worked fine. Then aiming to the office in high heels and skirt and off the day started in this other part of life…
By 6pm, work was done and aimed home – full with too many thoughts and handling of them planned to be far from cheerful. Fortunately was G home and it enlightened my day for the second time (first time was earlier today, even though it might not have seem this way for the company I had then – sorry about that!). By 7pm, gear on again (after having swallowed an oven toast with ham & cheese and a glass of oat milk with chocolate – yes, too much too late! Would regret it later on during the run!). Good that G had to be gone along with as it “forced” me to go out again. Coooooold it was then (although according to Garmin it was +1ºC – seriously felt colder than that when I was walking at first!). Got warmer by having mid-June 2012 mix in the ears and off I went. Much more settled than this morning. Legs felt good although tamed from the morning, they did not start to run off their own way 🙂 Just running and running and running… While the feet were driving the whole body forward, the legs making the effort to move on a regular pace, have to recognize that the mind was way out there wandering far away. Unsure where though! Did not feel like it came back until the end of the outing. Focused though on slowing down in uphills and accelerating in downhills. Worked fine I think. Reaching km6 without noticing, then 8 without seeing km7 anywhere and by the time I breathe again it was bipping 10km… Just running then back home and one circle around home to make it up to 15km in 1:16:10. Hot shower, unable to clear out the mind due to unplanned event. Time to hang the running gear to get them ready for tomorrow lunch workout and for me, direction my pillow.
Boston: I have received my running passport. NOW IT IS FOR REAL (if it was not before!)… I CAN’T WAIT! I WANT ALL IN FOR BOSTON (Apologies for Adidas for borrowing their slogan here…) – 20 days to go, guys… It is soon time to start tapering!
Final note: ended both runs today with thorough stretching, including prone hover (2 min in the morning and 1,10 in the evening), toe exercises (my left heel is a little sensitive. Will have to check my show lacer again) and running up the stairs (6 floors) – Hopefully someone will be proud of this achievement! I am! 🙂
Lazy day for real this Sunday. Got up late, watched TV, bought new gear… Not much done, in short!
So when the clock showed 5 pm, I got myself ready for the last run of the week. Perfect weather to try my new sunglasses. Hesitated to put on my ASICS 3/4 shorts with the long compression socks. Would have been fine for most of the run add three long tights felt warm, but for the last 3 km, as got tired, it was nice with some “warmth”.
Objective of today: easypeasyrecovery run, following the sun… In short, run with the sun in my face until it disappears… Worked fine for the first km, took simmer pictures btw at each km or so… But had to make a stop at km 5 due to upset stomach. The falafel from lunch came out and it was not too nice to run right after without clearing the mouth… (ya, I know, gross!). Anyhow, after that it felt better to run and I so fully enjoy just running. Accelerating in the downhills and slowing down controlled in uphills. It went pretty fine and was really enjoyable. Pace ok, not really checked though, HR low (but as I was snap-stopping every km for phototaking, this may explain the low pulse). Anyway the recovery run ended into 15.17km in1hr16min30, which is a nice recovery! It turned out when I reached km13, that no bus was in sight unless waiting 20minutes, so decided to turn to the closest tram stop which was 2km away (and one loooong uphill to start with!). I took it the smile on my face (and NO it was not due to the pain!). I reached the tram stop, had 5minutes before leaving so stretched my legs and off I went back home.
Great way of recovering from long run. Surprisingly, no pain really in the body (but the mind…. OMG! so much thinking are turning around this one!). The week ends with a nice total of 103.87km which makes it (if not mistaken) the week with the highest volume ever in my training (for this year and last year!). Hopefully this increase in volume will eventually pay off in the long run (ha ha ha !) for the marathons to come!
Boston, Boston, Boston… so much reading yesterday about the course and race reports… I felt I was there already!
Long run in sight, I woke up at 5:00am (YES on a Saturday!) to get some energy (oat-porridge, frozen blueberries and oat-milk) and back to bed until 7:30am… Took a while at 5am to understand why on earth the clock was ringing and nice it was to have lights already outside! Took a little while to get body & mind up&running (ha ha ha, so much fun to play with words!), but was set and then out it was.
Today‘s plan was a long run of 29km mix, including a long 12km easy pace, alternative km fast/slow during 8km, 3km easy, 3km of alternative minutes super-fast and fast (!) and end with 3km cool down. Decided to skip the phone with me, so no picture in this post, although they would have been beautiful. The sun was already shining half-high when starting and I was glad I took my sunglasses! First bridge came after 2,5km or so, but felt light under the feet. Even took the time to say “hi” to the fellow walkers on the bridge! Took btw the other side of the bridge, compared to yesterday. Then started a long and honestly quite boring line on the water front (ok, the positive was to be on the water front!). Ended stupidly my 12km by running stiff uphill to the second bridge and right on the bridge… my “alternative km” started (and with a fast one of course!). Went fine though and then along I went, good feeling. This type of series in long run is not new, but I always have a problem running the fast km a bit too slow and the slow km a bit too fast. This time it went like on wheels! Apart from fast km #3 which was unfortunately getting both uphill and dead-end obliging me to turn back, all km were as planned in the pace range. Yippie! (and strangely all fast km were at least starting with a slope to climb… Sooooo convenient!). Then my mp3 died on me around km18 so had to continue my run without music but the sound of the wind in the trees and from time to time brave birds in the cold! Took energy gel at km9 & 18 as if would have been in marathon. Continued with Dextrosol as well but did not have enough to take as I planned. After the alternative km, felt great and had a 3km easy pace. Sun shining still and not many people out there! When the “alternative minutes” started, a bad calculation (again!) made the first one for an uphill, but after that it felt great great great! The previous last fast minutes was a bit tough as uphill again, but seriously I had it @4:00/km pace… so quite satisfied, really! And finally a 3+km cool down after that. The alternative km were fast: 4:18, 4:17, 4:27, 4:13 and slow: 4:46, 4:48, 4:46, 4:54. For the “alternative minutes”: @3:51*3, 4:00 (uphill) and 3:34 and the slow minutes @4:46*3, 5:00, 4:33… So yes, today was a great day to run: 30,5km in 2hr30min 🙂
Ended this run with some light stretching in the tram: yes, at the end of the run I was planning to have 30km. Unfortunately the first tram stop would have made it less than 30km and the one after made it more… Just testing the mental training here! Did not want to stretch the run any longer especially due to this long run being the third training day in a row and tomorrow will hopefully be easypeasyrecovery day. Sushi for lunch and 2 hot-dogs as afternoon snacks were the rewards of the day! Spent all afternoon then in a gym hall so no need to say that the body felt pretty stiff afterwards! But now it is ok. Will probably hit the pillow pretty early today as well. The body feels fine despite the mind being busy thinking lately…
Boston is soon to come, feeling good so far about it (well, it goes up&down). Hopefully S can act as pace maker during a part of the marathon, which may be good to push me faster OR may be bad as pushing me too fast too soon… Still some weeks to go to think a good approach for this marathon!
And yes, today was the first outing for my camel(bak)… which has been very patiently waiting on the back of a chair for the first day of sun and relative ok-temperature (today was -9ºC outside, but seriously feeling much warmer!)
Boston… 24 days to go!!!
Long days of work made one tired and lots of running might eventually have a similar result. Add both together and you have a recipe… for disaster? Not really, but for extreme tiredness, definitely!
Yesterday morning – after a 6-hour-luxury-sleep – aimed for the fitness room again as my watch was showing a -10ºC (realfeel -16ºC) and seriously, I do NOT want to be sick now under any circumstance! So indoor it became. Unfortunately treadmill is not the most appropriate for series of 400s, so changed the programme (oooooooooh!) into a 14km divided into: warmup: 2km @12km/h, 8:30min @13.8km/h / 13.9km/h / 14.0km/h / 14.1km/h & 4:15min @ 15.0km/h with 2min rest between each (@11.9) and finished with a cool down 1km. Felt quite ok. the last bit at 15km/h (=4:00min/km!) was really tough but lots of fun! So 14km @4:36/km at the end. GREAT way to start the day! Lots of energy before presentation at work and did great! Although at the end of the day, I went back to my room and lay down for resting… Opened my eyes ONE hour later!
Today end of training at work and back home. After working day, jumped into my shoes and aimed for the pavement again (Yippie!) so niiiiice feeling really, the sun in the face, the cold air in the nose, the gravel under the feet, the wind (from time to time) blowing as it wishes… YES, running outdoor IS the thing! Decided for an easy run as to have my long run on Saturday (i.e. tomorrow). Just ran, ran, ran and ultimately back home after 19.2km @5.08min/km (avg HR 153/ max HR 169). Not feeling really tired by the run, I will hit the pillow in a short while as tiredness is definitely there after this intense week. No core this evening but will include it probably tomorrow before the long run.
And what I thought would NEVER happened, did happen today… Not one but TWO workouts on treadmill were completed before dinner. Just get back in time a little to see how this happened.
After a terrible night Sunday/Monday, no need to say that the whole Monday was a tough cookie to swallow… Not that I was really tired, but by 3pm, the brain was wandering on a regular basis and thanks to a very active participation call to the course I attend, I was able to focus. Did ensure to eat regularly and drink water so that for Tuesday (i.e. today!) the body would have had at least the fuel necessary to running. In bed relatively ok-early (9:30pm or so), I just did not have the time to count up to two sheeps before I joined Morpheus in the dream world. Woke up @5:00am and by 5:32am I had already hit…the treadmil. Yes, because the place we are staying is close to a lake and seriously I do have the nose running already (yes, it never want to stop!), had some scary throat alerts during the weekend and do not want to become sick WHATSOEVER before Boston. So despite all my beliefs (!), treadmil it was. A good workout of 12km @4:51/km with the first 7km @12km/h, then 2km @12.5km/h, 1km @13km/h, 1km @13.5km/h and finally 1km @14km/h. This progressive increase was quite welcome as treadmil is pretty boring. There was nothing of interest on tv, so stopped on the children channel, cut the sound and had my music in the ears. So strange to have this music as it was not corresponding to the environment I was running…no tree, no car, no people, no pavement, no change…Therefore I took some songs to be sang and… I sang along 😉 Good workout indeed as until the two final km, I was able (more or less!) to sing the songs I was listening to. The interesting part (if any!) was that this workout saw me finishing soaking wet! So much sweat have I never had while running I think. Did not find the ventilation system in the fitness romm until the end of the workout… Anyhow, body felt fine until the last 3km where it felt a bit of ache in the left hip/back of thigh/bum. But I put that on the pace increase. Low pulse was achieved as well and as the pace increased, the HR increased steadily as well. Nice curve indeed! Quick shower, quick energy and hotel breakfast before one more day at a course…
Later on today, we finished @5-ish pm and jumped into my gear again and headed to the fitness room (same reasons as earlier!). This time was planned an easy 12km, but seriously treadmil is SO not for me that I had to set a little program on my own: the Pyramid of the treadmil 🙂 2km @12km/h, 2km @12.5km/h, 1km @13km/h, 1km @13.5km/h, 1km @14km/h, 1km @13.5km/h, 1km @13km/h,
2km @12.5km/h and 2km @12km/h. Quite fun actually to have these up&down pace changes. The going up went fine (once again, same tv channel and same music in the ear, even though the singing was a bit tougher than this morning!). Reaching the half way of the workout it was pretty tough, so no singing was the rule, adn keep up the calm breathing was the other rule! Had this time my water bottle with me and did take a few gloups during the run. Ended in 13km @4.46/km (1:01:54). This was a bless to be able to run this workout as well the same day. Completed bravely and definitely soaking wet AGAIN! I mean water drops really from the face and upper body. Bläää! Worth a nice and hot shower before dinner with colleagues.
So to summarize this day: 2 workouts on treadmil for a total of 25km 2hrs00min05sec 🙂 Snowflakes have been dancing around during the whole day and I really hope the weatehr will be milder tomorrow so can do my intervalworkout outdoor.
Time for bed as beauty sleep is always welcome!
Boston: 27 days to go… and yes I have started to dream of the race already!
Yes, you read correctly! This week was a long and good week with 101.89km ran in 7 workouts. No need to say that today – Sunday – I feel that a rest day is definitely to be taken tomorrow – Monday!
After yesterday’s race, I did too much walking and was pretty tired in the evening, making me sleep like a stone from 9pm to 3am. Up then to take coughing mixture and watching a bit of rubbish on tv… and back to bed after an hour to hit the pillow for 5 more hours. The long run planned to be completed by 11am was not looking good! Took a late breakfast à la Staffan (i.e. oat-porridge, gojjiberries and blueberries, banana and oat milk). As I am unable to run right away with this in my stomach, I waited an hour or so and then hit the…SNOW! No pavement to be seen, a white layer had been falling during the night making it definitely not “spring-like”. So lucky that the race was yesterday and not today!
Whatever, put a new mix in my ears and went along for a 27K on an easy pace (well, having my ASICS GT-2160 on the feet, I could not directly be racing on the snow, right?). Just running, breathing, taking not too hilly path (at the beginning, because after a while it became up&down!). Missing one turn at a moment I arrived to a dead-end and had to climb up in the snow a very stiffed slope… SO worth the climbing to get a beautiful view from the top as well as seeing dears jumping around in the snow…After 10K and a few blitz stops for taking pictures, I took an energy gel with water (Yes, i had planned to take my camelbak for its first ride of the year, but seeing the snow I was expecting cold and left with a half-full bottle of water instead. Me who really do not like to run with bottle in my hands…). Quite empty of people despite being lunch time on a Sunday with “nice” snow weather… Got some more water at the restaurant on the dock and then hit the road again. Aimed for the harbours but strongly determined NOT to take them if there would be the SLIGHTEST shadow of snow on the road… Yes, sure! Who am I kidding, really? Turned right and here it was, the “terrible” place where I fell earlier this year on a snow/icy part. This time, the skies were light, the air was nice and yes snow was there but definitely nothing to do with the “snowy long run” I had then. The water was so calm it left a strange feeling. Body fine, head full of thoughts, reaching mid-point it was nice! Just running along turning there and turning there. Took my second gel in the middle of a houses area, a bit unsure where I actually were. Aimed towards Smithska Udden/Näset, no soul around when during summer this place is dark of people! Nice up&down slopes as well. Final 5km were really good in terms of feeling, nice in the legs, good breathing (last 2km nose only…) and finally skipped the gloves as well.
Completed the run with buying some protein recovery drink and a well-deserved half-Sub chicken. Lots of water to drink with it. And then back home with public transport (yes, because I did reach my objective of 27km and was not at home then!). Nice and hot shower (as usual!) and then 20 minutes laying on the floor with legs up / feet on the sofa. Long run of today: 27km in 2hr 24min. Pretty satisfied especially as the pulse felt quite steady and not high.
Now definitely time to call it the day. Night, night!