Running longer and faster… a few thoughts…

Archive for June, 2013

What difference a day makes…

Late in bed… and late awaken. 10:00am just opened my eyes and thought it was 7 or 8… A full half-day disappeared just like that!

Light breakfast with cereals, chocolate and oatmilk (topped with fresh strawberries – Yummy!), and 30 minutes later I was off on the road. The day after long run is generally rest day, but as I ran on Saturday and I really cannot stand not doing anything on Sunday, I had to choose between alternative training (swim or bike) and light run. The latter one was chosen. The city was pretty quiet, despite the late hour in the day. After an easy km, time for easy stretch and some running drills. Really have to write down those ones so I know what to do and stop looking like a fool on a parking lot, jumping on every direction… 🙂 Then time to run. As I described my workout in my training diary: “run up the bridge, in the industrial area, then on the second bridge, under another bridge, then on a little wooden bridge, up the hill (after another bridge) then downhill until up on a bridge, over the bridge at central station, then over the bridge towards the street to Vasaplatsen and that was all for the “bridges tour”. Pretty easy pace, took time for some pics as well. Really good feeling, thought (or expected…) the legs to be tired from yesterday’s run, but no. They were up to it. The weather was quite ok, cloudy but nice in the air (around 15ºC) and the sun even showed its face around km6. A bit of fun was to have waved at a German sailing boat from the first bridge (km2.5) and saw it again when crossing another bridge (slightly over km6). So the lesson is pretty easy: running brings you faster than a sailing boat 😉 It went a bit longer than planned although this was mainly due to construction on the tram ways and that I had to take other roads than I planned (i.e. no miscalculation from my side this time!): 14km @easy pace – feeling all good and could have continued for a while longer. But this was not time for a long run, only a recovery easypeasy one.

Afternoon already started since a while then, so chilling out was the plan and it was well executed 🙂 Late lunch trying to focus on iron rich food (to get my iron level up) and just finished my late afternoon snack: home-made sesame milk, blended with banana and a touch of honey, with cereals and fresh strawberries. All trainings are worth a reward 🙂 Not too late though and the sun is still up. All tidy inside, so will go out for a walk and see the last rays of sunshine.

Tjingeling!

Åsaloppet: less than a week to go…

Pirate boat on the dock :)

Pirate boat on the dock 🙂

Up the bridge

Up the bridge

Soon to the top

Soon to the top

Nice view from up there (checkout the boat...)

Nice view from up there (checkout the boat…)

Should be going on a bridge a bit over there...far far away...

Should be going on a bridge a bit over there…far far away…

Circuit for racing cars

Circuit for racing cars

Best places...but the seagulls are watching the wrong way!

Best places…but the seagulls are watching the wrong way!

Rainy and blurry...

Rainy and blurry…

Soon to the bridge

Soon to the bridge

Nice flowers welcoming me :)

Nice flowers welcoming me 🙂

Here Comes The Bridge!

Here Comes The Bridge!

Dry roads when it was raining so much yesterday...

Dry roads when it was raining so much yesterday…

Seeing the boat again? :)

Seeing the boat again? 🙂

Nice view

Nice view

Sun shining on the river

Sun shining on the river

Nice pillar

Nice pillar

Above the little wooden bridge

Above the little wooden bridge

Under the bridge towards the uphill

Under the bridge towards the uphill

Yippie! Downhill ahead...

Yippie! Downhill ahead…

Bridge to cross...

Bridge to cross…

German church stuck between two buildings (always wondering how it got there...)

German church stuck between two buildings (always wondering how it got there…)

another bridge ahead

another bridge ahead

Last bridge to be crossed!

Last bridge to be crossed!

Motivational tree ;)

Motivational tree 😉


And those days “with”…

OK, now it was a bit crazy but the clock rang at 3:00am… Breakfast time before sleeping again. Oat-porridge with blueberries and gojjiberries and oatmilk. The whole thing prepared in the half-dark, eyes almost fully shut. Same for the eating part. Could not really taste a thing, but let’s face it: it was only food… Back in bed I changed the clock from 5:00am to 6:00am. One more hour sleep, after all it is Saturday..

Nope, even then, the boday (or mostly the mind) did not want to go up. Snoozed only once and then shut down. Next time I opened my eyes, it was after 8:30am, the small ones were whispering and apparently hungry. Second breakfast of cereals, sesame seeds and oat-milk. Shower, a bit of steadying and clothes washing and off we went.

12:48am – start of long run. Had borrowed G’s windbreaker as mine was thrown during a bike tour (I had to cut the sleeve which had stopped the tyre of the bike…). Drizzling and running 22km are well getting along. But by km1 (!) it was starting to rain a bit heavily and I decided to go back home and get my rain-jacket instead. Took 5km to reach home (done in ca.22:40?), off with the wet windbreaker and tshirt, new dry tshirt on and rainjacket on and off again. Always tricky to start again after a break as the body has became cold and no need to say that starting a run again in such conditions on the top of having heavy rain ain’t the most easy thing to do! Anyway, motivation on the top, great music in the ears. Got to run to a beach place which I was planning to get water to take my gel. But reaching km12 I understood that I would not make it to the beach place before km15 or after which was a problem as km15-20 were planned to be a fast pace 5K. So turned to another road so I could make a stop in a shop for buying water. And all this of course still under heavy rain… The last km before the shop was quite nice, strong headwind but almost no rain. Got to the shop, could not find any water bottle under 1.5l without bubbles, so took a small 33cl bubble-water, shaked it well (but the bubbles remained…) and took my gel with this… Not too good! 300m to run and complete the first 15km and Beeeeep! start of the fast 5K (planned to be @22minutes or so). No more rain at this time, started the first km on a bike road with trees on both sides, which made it “windless” 🙂 Got the watch beeping all the time and I noticed that I was a bit faster than the fastest pace I set. No worries, good feeling in the legs, head fine and really feeling effortless. So continued on this same pace, trying to ignore the beeeeeeps of the watch. By now the sun has conquered back the skies and it was getting quite hot to run with a rain jacket on (lucky me I was running in my Vesta shorts!). When it was 800/700m left, I saw that I could try to push a little bit and get the 5K under 21min… but no, when the 5K was finished, the watch showed…21:05 🙂 which made me very happy! 2 more km on the program and the 22K run was completed…
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The only little thing was that I was not at home, but 5km from there. Feeling good, sun shining above my head, rainjacket off since the 2last km and hanging on my hips… decided to run back home the last part. Really nice run, got to see some roads which I never take in this sense, saw a double-wedding being celebrated and run back home was completed: 27km long run with most of it under heavy rain and the whole thing just above 2hours…

Rest of the day was pretty easy: recovery drink, hot shower, a bit of food shopping and then back home and rest (ok, not fully as there was some laundry to fix and some vaccuum-cleaning to do – but thereafter it was chillout).

Who says rainy days are boring days? And never fear the days “without”… they exist for making one appreciate even more the following day “with”!!!

Late for now – time to sleep!


Those days “without”…

Up with the birds (or whatever it was that took me away from my dreams), it was not easy to go up. 4:30am? no kidding. WHO played with my alarms?… Oh yes, that’s true. Intervals to be run and completed before 6:30am so the rest of the day can start the correct way.

No need to say that 4:30am did not see me up, neither did 4:45am, nor 4:55am. 5:00am, one foot went outside of the bed slowly followed by the other one and the rest (hopefully!) followed. Quick dress up and 5:11am on the clock I started to warmup. 2.5km easy pace, followed by stretch. But seriously the mind was not fully focused and happy as those intervals are on time and not distance. Meaning it does not matter how fast or slow you run, the time will be set anyway! Calculated that it would need 50minutes just for the intervals. Add 12-15min each for warmup and cool down, it would need a little more than 1hr15 for the whole thing… Pretty tight, except if I can calculate correctly for once and get the cool down to finish exactly by my front door… Started the first 6min interval – tough in the legs, but ok. slightly slower than planned, but first serie is always the slowest (I think?). Rest of 2min walking and off I went for the second interval of 4min. This one was having a little faster expected pace. Did not nail it, but was 10sec/km faster pace than previous interval, which was good enough for me and my 5:11am training 🙂 a bit of walking rest and started the 2min interval. Did some on Wednesday and it went fine, so why not today! Went fine. Short rest and then second serie on…of course (!) starting with a slope uphill. Could not really get the legs up to the pace I wanted and by the time I reached the top of the little hill, the training motivation was starting to give in. The second interval went ok, but with headwind. Turned to prepare to the last short interval which I planned to go “all-in”… Good/great start but headwind (once again: how can this even be possible to have headwind in one sense, turn and have it the other way as well…?!?!?) did not want to let go, as well as having to run a sliiiiiightly upwards road. Felt the motivation no longer there really and the stress of not making it up on time for home reaching the mind like a wave would turn down a boat during a storm… Stopped therefore the workout at the nearest tramstop. Had to wait a few minutes so danced to the music into my ears (no need to feel ashamed or embarrassed, at this time of the day nobody is in the streets..). Tram, stretch and ran home. Planned intervals were 3*(6-4-2) with rest. I did the two first series sliiightly slower than I wanted but within the planned pace range (i.e. towards the upperside). Well back home, quick shower, breakfast on the fly (for me) and dentist appointment for GE. When all this completed, back home for heavy workload.

Mid afternoon, had promised to go back to the Maritiman, which we did, by bike (from a time and efficiency perspective, running there would have been better, but what would you not do for your small ones?!?!?!) 🙂 Visit of three boats and the submarine which we did not do yesterday. GE got a special guided tour for a few of the boats. Bike back home and chillout for the evening. After all it is Friday!

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On the deck


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Some of the boats at Maritiman


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Ring the bell?


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Old fisherman boat

Difficult to fall asleep yesterday again, so today I actually fell asleep after 10minutes of our movie night. for waking up when the cartoon was finished… I have to rent it again as well as the previous one as I have never seen more than the first 10 minutes for those two cartoons… Lots of rain expected during the night, but as for me, planning to be up early for breakfast and long run.

Night night!


Why even going up?…

Ok, it was not that bad. But after a terrible night with a heavy-snoring princess close to me, a late bedtime and as usual an early bird happy to wake up anyone in the neighbourhood… the motivation was not on the top to even go up this morning.

Got the alarm to snooze an indecent number of times and finally got my feet of the need and the legs did follow, soon after the whole body… 🙂 Gear on and suddenly feeling much more awaken. Went for an easy recovery run. Took another route for a change (well, more likely an old route not used since a long long while). Nice in the air, almost for a “no-shirt” run. Got a nice and steady low pulse throughout the run, which was the aim when I felt I could not (and would not) run faster than this. Nice breathing, the air felt fresh after a night of rain. Turn back after 5K and then the return way felt extremely boring. Finally home from this morning 10K, got stretch done and usual after-run-plank. Prepared a good fruits smoothie (mango and forest fruit + soygurt vanilla taste) and a protein shake (less good).
Then time for work. Which took all morning. Lots completed, fortunately as the afternoon was purposed to GET. Went to visit the Maritima and all its boats.
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Followed some shorts shopping for GE and them more light running to get back home. Completed the day with a pizza on the side of the river (because it tastes so much better with the sun in your eyes and the noise of the water in your ears…!). And back home in 3 loooooong km. To m make then disappear quicker, the trick wad to talk talk talk and talk again. So yes, by the time we reached home, all were pretty tired. Warm bath and now bedtime.

Hopefully tomorrow will be easier to wake up…


3-2-1…GO!

Always nice to wake up little before the alarm starts ringing, sign of a good night’s sleep!

Gear on, checked the weather and off with nice music in the ears. Singing during the 2.5km warmup, stretch and feeling which music would follow me for the intervals planned. Latest from DJ Eclipse was chosen. Great choice 🙂 Good feeling throughout the intervals: 5* (3min, 2min, 1min) with 1min rest between each interval. Got a really nice pace for each interval and each serie. Smiling even until the end. Went along the water and then turned back before the little ferry harbour. Calculated little bad so ran a cool down until the tram stop. Stretch done in the tram, with people looking a bit strange at me… Not that many sweaty runners @7am in the tram with people going to work… Enjoyed really much this new type of intervals. Being used to run in distance, it ain’t simple to get along with a clock that is going slowly forward; with distance, you can run faster and it will.. and faster! With time, you can always try to run faster, the time will not go faster… (I tried and it did not work out…).

Ready for a day at work and rain outside… It was nice to do this workout and despite the hilly run from yesterday. The left thigh was making itself felt a but at first, but once warmed up, it went really fine. Done some stretch of the hamstring during the day and ensured lots of drinking (water!). All good!

Now the end of the day is soon there. Pretty tired… A good night’s sleep ahead.


Killing me softly with this…

Monday as rest day. Pretty nice to enjoy a full day of doing nothing. Ok, not really nothing. Lots at work and in the evening, a nice core workout with planks variations @45sec per plank… preceeded by S’s core program, ball bridge, ball spikes and transverse. Tough, especially when done in front of TV and laughing on a regular basis…

Difficult to wake up and go up today, but small hungry stomachs and hugs are making one stronger from the start! Quick shake for breakfast and work. 40 min before lunch run got a banana and then 11:30am was time to join simmer colleagues for a lunch run. Started first km easy, then accelerated. Got to a very steep slope (no exaggeration on the “steep” part…). Took out only once but ran to the top without stopping. Little stretch and then continue to run up. Stairs, more stairs aaaaaand more stairs. Little flat pay and stairs again. Time enough to enjoy the wonderful view from the top of this hill. Ran to the water, little bridge. People smiling to (or at?) us. Aaaaaand hill again. Last time we ran it, I walked it. Thus time, I challenges myself to the maximum, got small small steps but ran it all up to the top (and if the first hill was step, this one was very step, almost vertical…). Then sprint to the office. 8.1 km in 42min. Really happy. Sun was shining, got stretch before quick shirt, food for lunch (banana/pineapple smoothie, protein drink and an ice cream…) and started again with a long afternoon of meetings. Back home them, pizza for dinner and “Ice Age” on video.

Now time for bed. Exhausted…


So short, so fast :)

No crow to wake me up this morning, no alarm neither… Still, 6am was light enough to get my attention 🙂

No rush, this is Sunday after all! Light breakfast with cereals, cranberries, chocolate and soy milk. A bit much as it felt heavy on the stomach after 2km of warm up… Plan was to get a 10K with 5K in 22-23 minutes. Double-checked the pace it would be before getting outside the door… Set the clock for 4:33-4:21. Felt fast… Started with an easy 2.5K warmup, followed by stretching. Got the correct music for the fast part aaaaand off I went. My Garmin started to beep after a few 100s, I knew it was to fast. But after ca.1.5K, it has still not stopped to beep. Checked quickly and it indicated 4:11… No wonder the watch did not like it! Just enjoyed the pace, smooth U-turn at 2,5K and back to starting point. Felt like flying, the last 800 went fastest. Just mindplaying (this its a nice word!) and remembering the final libras of Stockholm marathon. 400, 300, 200 and beeeeeep! Could not believe my watch. Got this 5K in 20:21!!! Fastest ever… My previous unofficial record on 5K was the first ones of Stockholm marathon in 21:51…). Finished the run with 2.5K cool down and singing. Back home, took an energy recovery drink and then it was rest time!

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Fastest 5K ever!

Tried to fix my bedroom window which does not want to close (new windows since a year back…yeeeeey?). Then time for a long Thai massage. Surprisingly the body was fine and it was almost not painful 🙂 The shoulders were a bit tight, but hopefully is solved now. Got a nice dinner of Guaremaki and rice, with fried bananaa, honey and ice cream for dessert… So well-deserved!

Now, time for resting, for real. Eyes are closing themselves… To..mo..rrow…will…be..full..rest…day…Zzzz…Zzzz…Zzzz…


Here comes the rain again…

Probably this song was written for the Swedish Midsummer!!! So spot on EVERY SINGLE YEAR…

Was awaken by… the rain and then stupid phone alarm at 6am for early breakfast. Oat-porridge, cranberries, blueberries and oat-milk in front of crap on tv and then falling on the pillow again. Up again an hour later as a crow found it fun (!) to just stand close to my open window and yelled to its mates… Counted once, counted twice and third time, I went up to get him to leave. 9:30am up again and 1,5hour later than planned, got into my gear for running. Motivation not on the top. Got the dishes done and then out on the road.

Planned for today was long run of tomorrow 🙂 So off I went and really without planning any defined route. After 2km, stopped shortly for some stretching. Got to a straight boring industrial road for a few km with strong headwind until I turned left (after hesitating a bit between aiming towards the large shopping area 9km away from the spot I was on and turning left and getting back home after doing a nice circle…). Pretty quiet roads, days after Midsummer eve. All must be sleeping still… but me and the few cyclists I met! Good in the legs, ran a few km in the woods – felt like being in a fantasy world: the colours, the small animals disappearing when I arrived, the small waterfalls and I even thing I saw a fox (but this might be my imagination and the lack of carbs after a while…). Then had another choice to make, continue left and get up to 30/32km or straight forward and reaching 23/24km. In either case, it was longer than planned. I took the “shortest” alternative, as this week has had already quite some runs. A nice (but unpleasant) uphill and then on the way back home. Nice to smell freshly baked bread close to the bread factory and then arriving back home without really feeling tired… 24km in 1:57:07 – easy-peasy-pace.

Did not take any pictures today as planned to run-run-and-run without stop. A pity, because there were lots of nice spots on the way, nonetheless in the forest. Will see for next time. Now time for resting a bit the legs and get along with the rest of the day!

 


Sweat, sweat and more sweat…

Would have probably been more fun to write about “Sweet, sweet and more sweet”, but it was not the theme of the day!

Early awaken but lazy morning went on until finally the legs felt like going out… Gear on and started for a nice and easy recovery run. Especially after the double runs day yesterday. The first 3 km disappeared way to quick. Off with my singlet as it was already feeling to warm. Legs were feeling sticky and sweaty, the arms, the face…and still only 3 km were completed! Quick body-check and all seemed fine. So continued uphill, without stopping, admired the view on the way down (controlled and not too fast). By km7 had to stop at a coffee shop for asking for water (or was I begging???). In either case, the kind lady let me drink as much as I could! Tried to dry my body which felt like it has rained heavily on it and started for heading back home. The next 3km after the water break felt both nice and heavy. Probably not too good to drink ca.1l water all at once… Anyhow, went fine and after 15km and 1:08:06, I was back home, 2kg lighter 😦 No worries, got it all back with lots of drinking, recovery drink and then a very nice Midsummer late lunch in front of TV while rain was pouring down outside.

Nice recovery run, maybe faster than planned, but still on easy/not to much effort level. Body felt fine, slight ache in hamstring, but ok. My BGS felt like light like feathers on my feet. Brilliant shoes!

Tomorrow will probably be up for an easy but longer run. We will see what it brings…


Morning run, intervals and 3 bugs later…

The day started pretty early: 4:50am…even before the clock rang. And this happened after long night sleep of nearly 10,5hours. Yes, you read correctly. Was so tired yesterday, that it went pretty smooth after being back from work: toothbrushing, pj on and bed… But today was another day! jumped into my gears (and yes I will soon stop “jumping” into them, but for now it will do!) and off in the…warm (!) morning. Already 16/17ºC and the clock was still 5:30am! Very cloudy and grey, the lights were a bit moody. Kind of drizzling as well. Pretty heavy legs (OF COURSE! one may say (if one dared!!!) early runs ARE like that!). Took 3-4km to wake them up and from km5 I was on. I am seriously thinking of starting all my runs from km5 and skipping the painful and boring km before that one… Any idea? 🙂 Reached km7 and a smile popped on my face (well, I always have a smile, but this one was even larger!) because I thought I had reached km6! and in a second, I was actually in km7… Fastest km EVER in history of (wo)man! Then time to continue with easy pace and then the km just passed by, 9, 10, 11 and then it was 14km when reaching home after 1:06:40 on the road.

Not much rest when arriving: a 2-min plank, 10min core, shower, a few emails before biking to the naprapath and get a third time of shock wave therapy for the hamstring. Bike home and work-work-work (lunch in front of the computer as working as well) work-work-and-more-work. By 5:30pm, all was closed and tidy and seriously the body was in need for movement. Got all bags of clothes to donate and brought them to the second-hand shop. Then time for second run of the day.

Started with an easy 3.5km warmup and then 8 intervals of 4minutes (1 minute rest for the first four and then 1:30 for the last four ones). Seriously? I could have stopped after the first one. Always tough. Second was fine but after the 3rd one, I seriously considered to turn back, but continued with he 4th one. After the 5th one, Yaaaaa, could have stopped but seriously ? I did not have any other alternative than running back home anyway, so as good to continue the run! 6th interval was a pain and in the middle I seriously (WOW, so serious I have been during this workout!!!!) thought of quitting. Then came 7th and 8th intervals. Average of 1km per interval (or sliiiiiightly more). So very satisfied of the workout : 16,12km in 1:18:14 (incl. the rests). Stretch afterwards, soygurt with honey, cranberries and cereals as well as three freshly pressed oranges. And a very hot sower (I know that it should have been cold, but the brain needed warmth).

Now, you can imagine that I am a bit tired (read: “VERY”) and it will be very nice to chillout in front of the tv. Tomorrow is off as this is Swedish Midsummer.

And what about the bugs? (maybe someone read the title of my posts…): well, with the nice weather coming, and the running in places where trees and greens are all around, nice flying bugs are joining regularly my runs lately. Unfortunately for three of them, they ended in my mouth (but I think I spotted out two)… Always run with close mouth during bugs season, this is my final recommendation!


Why do settle for less…when you can run more?

No early wake up, head full of thought and really tough to leave the pillow… And it was suddenly Tuesday! Hurry to work for long day ahead. Went pretty well (i.e. I am satisfied with my day at work 🙂 ) So after dropping my last email and quickly changed to my running gear, it was time to run back home. Sunshine in the eyes and got a well-know route the other way around. Looks pretty strange! But pretty! Up the bridge enjoying the view, easy and relax pace. Warm and sweaty. Reach 9km close to home but still had some minutes away from the hour so me and my little backpack (that by now had burnt my shoulder badly) did a little detour and got home after nice 12km or exactly 1hour… I really like this 12km or the hour thing 😉
Quick shower and meet with friend. Enjoyed a fried banana with sirup and ice-cream. Lots of talking and then back home, blog update and sleep. Long day tomorrow too (and yes, Thursday will also be a long day… But then Friday is off!)

Night night!

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Getaway for a rest day

Today is Monday. First day of the week. Always taken as rest day (seriously, I cannot remember when running on a Monday happened lately…if not by mistake!).

All was planned for a full day of rest. Worked all morning, biked to the Blood Donation place – happy as a bee, but got denied as my iron level were too low… actually a all-time-low if remembering correctly. Not understanding really as I eat extra iron, get iron-rich food on regular basis, have c-vitamin when eating this, even got up in weight lately… but nope, still dropping 6points on my Hb-value… So no blood-giving this time neither and three months “quarantine” before even giving again… Won’t work as this corresponds to Berlin Marathon month… Anyway, disappointed for sure, but lots to do. Bike to the office for a meeting and then back home to complete my working day with more meetings. When all finished, took an hour of the last sun rays on the balcony. Then it was time for… actually had nothing planned and was a bit restless, so jumped into my gear and my BGS blue/green. Skipped the t-shirt this time. No chance I am taking it for taking it off after hardly a km!

Started with a new mix in the ears, niiiiice! Stopped after first km for stretching. Then my plan (always have a plan!) was to do 2*6km and then easy cool down. And all this (i.e. at least the 12km) within an hour. And if more in the hour… the merrier! 😉 Started on a nice pace, the first 6km passed without noticing really (apart from the last 1,5km which is uphill and a bit tough. Took it with running on the top of my feet – feels so cool to do that. Like a dancer! It was as well the slowest km of all (except warmup) @4:28… Stopped for short stretch then until HR got back to “rest HR”. Then time to continue. Of course the second half is hilly like *”#&%? (OK, not THAT much, but still! up&down&up&down&up(again)&down(again!). All hills were taken like a dancer (and probably all looking at me at those time must think I look either crazy or ridiculous, but I think I look good and have lots of fun EVERY SINGLE TIME I DO IT!). First km was a bit tough after the short stretch as got a bit cold in the muscle, but nothing that some cheering from cars passing by cannot solve 🙂 If the first part went fast (can recall a few parts, passing by cheering old men on a bench @km2.7, the swans as usual around km5, the couple with the dogs just before km6 as well as the kind car letting me passing by right before km7), the second half went super fast. Cheering at km7+, then hill and smile a km later, superfast downhill km8.5-9, then dying mp3 @km10, and then it was km12 already (?!?!?!) so fast continue to run in the streets, and then it was km14, final cheering from friends having a nice time under the sun at a bar and it was done! One of the cool parts was also to meet the same police car three times on my route 🙂 14.3 in 1:00:20. I am happy 🙂

OK, then arriving home, and checking the weight. not that I do it normally (had checked before/after long runs when it was warm last year or for really long runs (>30km)) The reason being to check if I have had enough water & energy during the run. But this time, as I felt like “running on my bum” for the past runs (i.e. feeling quite heavy while running or maybe it is just the posture when I run doing this…) and today felt like I have eaten constantly since breakfast (well, a bit more than normal for a rest day I would say). It turned out to be 2,8% of weight loss after this “short run”. So not to happy. Have loaded with water and a bit of salty stuff to ensure it will stay!

The other thing which IS good, was that the left hamstring (you see I can learn using the correct word for calling stuff which hurt on the body!) has been pretty silent all day. And when I say silent, I meant NOTHING. Have been sitting pretty much as usual and did not feel it as all (generally it starts radiate after 5/10sec…). Now it started to make itself remembered during the run from halfway, but just little. Now after the run, it feels a bit, but on the other side, I am sitting in front of my computer on a not fully-comfortable chair…

OKI, the LAST thing to be noted today was that my 10km (not counting the first km warmup) went in… 38:04… Pretty nice, but can be luck. So fully happy and enjoying, I still would like to see this happening again either this week or next week… But still… 😉

 

Now it is way enough for today, being a rest day! Just my mint tea to zip before bed.


On the road again, again…

And it was finally Sunday. Up pretty early once again, hit into my gear, set the clock and music and off I went. Planned for a 20K, although would have settled for 15K as well…
Started with 2K easy, follows by stretching and a few running drills. Then time for more run. Easy pave add it should, kept HR pretty low as well. Got so much headwind that I had to put my mp3 volume to the maximum! Can’t be good for the ears… Enjoyed the sun going up behind me and then got to km7. Always nice to reach this one, don’t know why! But the happiness was short lived as the headwind contributed even though I turned… Yap, crazy place it is… Got to choose between usual bike path and a new one. Latter one it was. Just to notice after a while that this wad not a new path, only I never took it from this sense!!! Got to the sea side and it wad time to turned back home. Continued with the nice sun shine in my eyes until I reached some little woods. Turned around in them for about a km (and yes, I was lost there as well…) and finally got back to a bike path. From there, just had to follow the signs 🙂
All in all 22km in 1:55:39 (avg pulse 139, although it seems a bit low, or?).
Rest of the day easy, with little core in the afternoon, but nothing to brash about, really!

Now some rest before a short but intense week…

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Let's start this!

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Wow view

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Happy shoes?

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Turn under the bridge

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Training partner for today...

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Wood path...

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Nice view - 2

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Woods here I come...

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Lost? Not yet!

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Sunshine through the leaves

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New training partners for next run

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Soon home?


Good day for a mini-triathlon…

Ok, sounds a bit catchy 😉 but so was my day. Start with waffles and not to early, then getting ready for a swim. Running gear on and fan-club on bikes, started our adventure of the day. 3km easy pace and talking tempo to reach the swimming pool. Well arrived, swam 2*650m free style, first one in 25m pool and second one in the 50m pool. Not really my plan, but on my last length I hit a line crossing the pool…they did not take the time to stop me and informed they would need half the pool for the jumps… So continued in the close-to-empty larger pool. A but worried for my heels/ankles as they felt/sched when turning. Anyway, after this, run to Subway for lunch. I had achieved two Subway challenges giving us free subs. Here was mine:

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Subway lunch

Then started to run back home when had to trader my feet to G’s bike as E had other plans. So bike on the way home then. This was my mini-triathlon of the day!

Pretty tired after this. Rested most of the afternoon, then dinner time with couscous, green peas, carrots and chicken satay. Nice ending of the say with cosy movie.

Pouring rain outside. Won’t be trail running tomorrow! Not a chance…


Light like a feather in the…wind!

Now it is for sure. The weather Goods are just mocking us….our is it just for me?

Slept like a marmot and woke up well-rested. Long morning with meetings, so when one was canceled it gave me a 1.5 hours for lunch break. Took this opportunity to jump into my ASICS purple and off I went. Once again, nothing planned but as I need to know what I do, decide for a 12K or the hour. Nice and easy first half I thought, to test the body.already felt to warm with my compression socks after 1K… Too late to go back and not a chance I’ll take them off!. First km were fast, too fast. But feeling wad nice so why not. Saw by km3 that it would be longer than a 12K if assuming to the hour. So why not. Windy it was, and strong from km 2. Headwind of course! This makes do much more difficult to estimate the pace I am in. Turned the 6K with a few minutes to spare, so continued on the same pace. The second half was slightly tougher, despite being fully flat. Once again, difficult to understand how I could also get headwind on the way back… Sweaty and happy I was after 13.5 km, squizzed into 1:00:20… Yap! Nice run indeed… Lots of sweat, finished with a 2 min plank and stretching. Fastest shower ever little food for the belly and back to my meetings.
Easy afternoon (read: “busy at work especially for a Friday”), ended with football and pizza with the team. Then home and cosy evening watching Iron Man.

Now it is already tomorrow and I need some rest.


Blame it on the rain…

Nice and warm day yesterday, although no run… Too many excuses and reasons (probably all bad!) made the day a “runless” one. 11pm was a bit late to start one, I figured. So when the rain woke me up @4am, there was no way I would blame it on the rain!

Shorts, tshirt and rain jacket + cap under and off I went. 4:43am…. must be my earliest run ever! Drizzling rain at first which was quite nice, temperature more than decent for the time of the day and the weather: probably 14-15ºC… First km went slow and controlled. Planned to try a 10/12km or to the hour. Light stretch after 3km and decided for the bridges. Of course it started to blow on the way up and rain slightly more. So enjoyable still. Could almost not see a thing outside of the bridge, but spooky it was not. Reached the running downhill, where the head is saying “Slow down” and the legs are going “Faster, faster”. And the water side again. The rain started to fall a bit heavierly, but still fine to run. Tried to avoid the water poles although the first one I got my foot in was at km1.5 or so… Then just enjoying and running. Turned the 6km @31+min again so decided to aim for a 12K on the hour. Of course the rain did not help on this one, starting to pouring more and more from the skies. Still got my 12K @1:00:xx. The only liiiiitle thing was that at this point there was no traffic available to get back home. So just had to get the second bridge up & down, then the water side again. The last 2km were more than fun with LOOOOTS of water poles which I deliberately run into. WARM water it was. When I looked at my thighs, I was surprised to see them nice and wet only, rather then showing signs of being cold. Got home pretty soaked but smiling. 16km in 1:19:01. So yapp, pretty happy to have gone up this morning! Stretch of the hamstrings, a short plank and in the shower (yes, you may ask why on earth jumping into the shower after having run already over an hour under the rain!?!?!?).

A few thoughts on the way to work on should I run or walk under the rain to ensure being the least wet… Got thoughts on this almost all day and finally found this little explanation on youtube:

Total wetness = wetness per second * time spent in the rain + wetness per meter * meters travelled

Any other suggestion on this one? 🙂

Lunch was dedicated to a follow-up at the naprapath and new shockwave therapy on the hamstrings (=thigh/bum muscle), as well as electro-pulse on the “Achilles heel”. Felt good afterwards and for a while. But after a few hours, back to “normal” = ache and radiating feeling. For my right knee, it might be an inflammation suggested the naprapath, but will not take anti-inflamatoric as I wish to be able to feel if the hamstrings is becoming better 😦 So might be massage of the knee instead. Will see.

Felt hungry all day long! Despite a large pasta portion at lunch as well as steady/heavy snack and then had to add some food this evening (leftover pasta bolognese 🙂 Lots of fruits as well and water. Should be fine for the body and mind.

Have completed the day with stretching and core exercises. Those latter ones have been neglected quite a lot since Dubai (same as last year!).
S’s program incl “full V” 10*10sec – excl. hover
+ Ball bridge *15
Program done twice (grouped exos per pair, done twice)
Except Vs and ball bridge- only once

Stretch leg up 30sec each

Not too much core this evening. Will be having longer workout on Saturday as it should really be part of the regular workouts. The Vs went crazily well (apart from one). Felt really the stretch in the back of the thighs…

Ball bridge+ leg straight stretch = recommended by naprapath for hamstring

And soon time for bed. Really tired!


Same same, but different..

…or “why settling for 12, when you can do 14…”

Up with the Birdies once more, got into my gear, Gel Skyspeed on and off I went. Challenge of the day given by E was to run 1 hour. So I settled for another route to get up to 12 km. Why? Because 12K in one hour sounds cool 🙂
Heavy feet, aching but ok in the thigh/bum muscle…passed the first 6km in 31+ min and it was the flat and easy part… Changed music after km 9 and it made all the difference! Up to speed, it ended into exactly 12km for 1:00:41… Challenge completed!
Concert at school and then work. Early lunch with double portion of pasta (not really planned so, but it looked much less in the boxes… Never trust the leftovers!!!) No worries, all went down. Rested briefly with a quick powernap and then decided to go out again and try the same route and see what I could get out of it.
Sooo different! Planned to run alternate km fast/slow (to have a bit of fun). But it did not work this way, having the 2 first km already under 4:40… So skipped looking at the watch and ran along under much warmer sun, much brighter light and much more dangerous roads with cars not looking where they drive… Anyway, passed the 6 km with 4+ minutes ahead of the morning run and this was for the easy part…from this point it just become faster. Stopped at a pizzeria at 10km mark for a glass of water and them back to the road. Reached my 12km 10 minutes ahead of morning run so continued running until the 1 hour was completed… Exactly 14km in 1:00:13… Yep! A good time for running!

Sweaty and probably not to appealing, I picked up my sites at the shoe store and them quick back home, shower and more work. So nice and sunny outside, warn and humid. Ended the day with soccer team photo and now sandwiches in the oven before bedtime stories.

Tomorrow will always be another day, but today was a great running day!

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Forgot your fish stick?

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So cool to have a caravan of soul...

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The Swans lake 😉

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So nice and idyllic view...

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Peaceful when looking back as well!

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Small houses looking at the sea

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Only 5 km left...


Light and free, thoughts from me…

Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn’t matter whether you are a lion or a gazelle: when the sun comes up, you’d better be running... 🙂

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This quote is making me smiling whatever the mood of the day might be. Should I be like the gazelle, light and fast, jumping and running through the Savanna, or like the lion(ness?), majestic and proud, feared and strong? Why do one run? The gazelle and the lion apparently have it all thought and settled. But you, me, them, everybody?
I just look at my latest medal from Stockholm marathon, which I am so very proud of. It is soon collecting dust after a week spent in the living room table (ok, not really collecting dust as otherwise I would soon have my allergies started!). But I know it will soon join its little medal friends in my drawer, under my socks and other running gear. Do I run for winning? Not a chance! For the medal? As E made me noticed, if I do not win, then I lose…and running races was special enough for sporty to give medals even to the losers… (no comment in this one, he might be right!) For the glory? Unsure what this mean, and it seems so short actually.Sometimes, participating to a race makes forget all what is happening around you, your little bubble protect you from all and everything. But when it explodes, then you become yourself again. Kind of…more heavy of one more medal… For the body then? He he, got enough comments on this one so won’t add more to it but to say, as long as you feel good in your shoes and gear, that all matters to me. Not owning a full-size mirror at home may help on the way, as GET provide their honest opinion on how I look. That is all what matters to me! What else? For the freedom, the “me-time”, the inner peace, the possibility to eat anything I want as long as I train hard(?), the ability to show to myself what can be done with the combination of mind & body (I actually like this latter one)…
So why, oh why? That is the question.

SEE what a day of rest does to me?!?! Too much thinking! Shorter runa (up to 10K) are routines and feel a bit (too) short now. 12K has replaced them. Enough to justify going out 😉  The 15 to 21K are well-appreciated. Enough to get the body warn sand enjoying it, enough for the mind to start its thought about how fat should the body run to come back home quicker. Then the longer runs of 22 to 27K… Those ones are great. Enough to get slow parts, fast parts, all fun parts… But would I choose, really, I might take either the “real” long runs (> 30K) or the intervals (short short or long). Those latter two provides lots of satisfaction and feeling of achievements… They wished to be part of a daily routine (instead of a weekly one!)

Late late more, eyes are closing themselves. Nighty night! I’ll dream of the gazelle 😀


Trail, pain and sunshine

Easy day ahead, my internal clock nevertheless woke me up @5:30am once more. Despite the nice birdies song outside as well as the bright light already there, decided to wait a bit for my morning outing.

When time was decent enough, got my gear on and aimed to a new type of ground for running, as suggested to see if my thigh/bum likes it better. Planned a 3km warmup to the closest “woods”, then 10km in the woods easy pace and then 3km cool down back home. Started without music either as I planned to listen to the voice of the forest instead 🙂 Asphalt it was at first, meeting a duck family and seeing the disaster on the tracks after yesterday’s concert. A little stair caught my attention, but it will be for another run!

Duck family resting

Duck family resting

Where will I run then?!?!

Where will I run then?!?!

Interesting path?

Interesting path?

Then I reached the bottom of the street to the forest. Don’t be fooled.. it IS stiff!

On the way to the woods

On the way to the woods

Then ran and ran and ran. Tried to find back the path taken with Eva and Trine this autumn, but unfortunately (for me!) it did not work as planned. I started off-road and then spent 12-15minutes close to panicking as I could not find any path, heard nobody and seriously could not see anything else but trees 😦 Until I heard the frogs again… Frogs that I heard after a short while entering the forest close to the big pond. SOOOOOO happy to hear a frog, no one will ever be! Saw as well two joggers, which I followed. Then ran ran ran again. But the heart was no longer there really. I had been a bit freaked out while lost in the middle of nowhere so just run a bit and then turned back home. Nice pic though! Morning run turned into 14.22km with 6,5km asphalt (warmup/cool down back home). Have to recognize that it felt good in the body though. Lunch was time for a massage (“no pain, no gain”-type). But thereafter it felt good

Rest of the day spent at the sea, listening to the laugh of the kids, the noise of the waves and looking forward having a nice boat stopping by and taking us for a tour 🙂 (the latter one did not happen 🙂

Now time for bed before a long week and still recovery plans.

Entrance to the wood...

Entrance to the wood…

 

 

 

 

 

 

Start to the run... less light!

Start to the run… less light!

Lots of jumps

Lots of jumps

Pond with the singing frogs

Pond with the singing frogs

Lots of green...

Lots of green…

more green and more ups

more green and more ups

a bit of red, still going up!

a bit of red, still going up!

Looking nice, but felt panicking there!

Looking nice, but felt panicking there!

Still nice on the top of the hill in the middle of noweher

Still nice on the top of the hill in the middle of noweher

Nice pond with duck family

Nice pond with duck family

Looking good (except when you don't know where you are!)

Looking good (except when you don’t know where you are!)

Nice and enjoyable

Nice and enjoyable

Woods woods woods

Woods woods woods

Back to the pond (THANKS!)

Back to the pond (THANKS!)

Of course a bit of hills...

Of course a bit of hills…

...and downhill

…and downhill

and more hills!

and more hills!

Green and flowers by the sea

Green and flowers by the sea

 


No pain, no “game” :)

Early morning once again – full blast good night but still mind up early. Reading a bit and then back to sleep. Good to have 2 more hours of beauty sleep right? 🙂

Pains au chocolat for breakfast and then getting reading for going out. Gear on, sun shining above the clouds, temperature good for running. Only this painful ache in the thigh/bum, radiating in the top of the thigh. A bit strange as it was not at all fast pace, ran aside the bikes and really nice. Spent then over 3hours on football field (including the before and after games…). No need for me as coach as there were already two shouting dads on the side of the fields 🙂 Great they are, good tactic. The kids were playing TWO following games, under 17-19ºC sunny skies… Pretty tough. Although their second game was WAY better than the first one (when I though it would be tougher…). Anyway, great to be there. Then run back home. Starving. Cooking right away a load of Spaghetti while doing my bolognaise sauce. Apparently nothing wrong with this 🙂 All went down in all the hungry tummies! Easy runs of today ended in total of 6.2km, real easy pace.

After this late lunch, no more strength really, so lay down for a rest…1.5 hour! But so nice really 🙂 Planning for tomorrow’s easy run. Where to find softer surface for running? The closest trail part is woods with hills, and the closest tracks are currently used for outdoor concert (so no chance to have it cleared out by tomorrow morning!). Will see how it feels tomorrow morning. Might take a chance for the forest with really slooooooow pace. All to have the ache/radiating pain not appearing. Have received some exercises as well so will do these this evening.

Starting to plan ahead for the next few months. Of course summer time is soon to come, but Berlin is “only” FOUR months ahead… The week of max-recovery after marathon will end tomorrow with a niiiice massage.

Time for X-men – last stand before bed. Would chose mutation for fastest speed, breathing under water, weather-control… Can probably come up with a few more 🙂 Joke aside, my biggest fans found me just good as I am. No need to change anything 🙂 Thanking them for that!


Double batch and suncream day

After a full (National) day of rest, participating actively in the spectators of GE athletics tournament, completed by a nice dinner in town (have had craving for red meat since a while… so it was great to have it solved yesterday evening: sirloin steak with French fries, pepper sauce and sallad…Yummy!). Got time to kill while waiting for Height jump so did a  3*2min hover on the grass… Yes, might have other ideas as best way to kill time, but for yesterday, Plank was the word!

Friday off from work. Time to check my sight (nothing wrong(er) than usual, almost liiiiitle better actually) and time to enjoy an afternoon at the sea. Well, actually the day started earlier than that with a morning recovery run. Took the run along the water and got up the bridge, all good, legs fines and then really fast downhill to the other side. Got flashback of the race ran there a few weeks ago, but today was so calm and peaceful. Could almost hear Per M telling me to take it easy today as well, as he did during the race (yes, probably not always a good idea to run on empty stomach if I start hallucinating after 6km!). Got a good pace, good vibes and ended with a sprint to catch the ferry (which felt good!). A nice 2 min plank at the end with good stretching… This was the first run since last Saturday’s marathon. 11.21K @4:47/km… F I N A L L Y! UP AND RUNNING!
Then after a full day at the sea, doing literally NOTHING, took my gear for an easy evening recovery run: Planned a 10K @50/55min and it turned out to be a 10K @44:32. The shoes (BGS) felt a bit odd, had difficulty to place my feet correctly, but honestly at this pace… WHO CARES! 🙂 High humidity during all day, getting so sweaty this is crazy (as I do NOT sweat easily – but here it just set a little layer of sprinkling water drops all over the body.

Now time for resting as tomorrow will be another active day.

Little "man" and its bridge

Little “man” and its bridge

Ducks family (not bothered by my presence!)

Ducks family (not bothered by my presence!)

View from the bridge

View from the bridge

Strange little boat

Strange little boat

This hill I have to conquer one day (but not today!)

This hill I have to conquer one day (but not today!)

Boats, boats and more boats...

Boats, boats and more boats…

Even better in reality...

Even better in reality…


Abstinence and shock wave therapy…

Early wake up despite late work start. Visit to the naprapath who checked my thigh/bum muscle. First, warmup of the muscle with electric pulse and then start with shock wave. Not as tough as expected. Short treatment and then ready for work.
Was ensuring during the day that I did not sit too much and walk a lot. No need to say that tired I was at the end if the day!
Really hope that this shock wave therapy will work and make the muscle work as normal again. Have to recognize as well that I ran this morning… as I was late for my appointment. What a nice feeling! And fast one! But rest for the day after that. Tomorrow will be an outside day with lots of fresh air. This might cover the extreme need for running!

Cozy evening at first!


Recovery day 2&3 (Stockholm)

A well-deserved full day of rest from all training: this was my Monday. Of course, the workload did not allow much more, but still it was planned not to train! Got to drink quite a lot of water and eat good stuff (even chocolate cake during a meeting…). However the “falling-asleep-@-2:30am” made itself noticed throughout the day. Once again, good to have had a training-free day! By the time I reach home, time for a quick pizza and fell asleep already before starting watching tv…

Good sleep though, up @4am well-rested. Still turned in the bed until 6am and then up for early work. The back of left thigh is making itself reminded. Like a ghost ache or so. Good that the naprapath called and I got an appointment for tomorrow morning. Hope this can solve all the small problems that occurred since November (Yes, I know. I could have gone earlier maybe…). Anyway, good day at work, got a nice and rich pasta salad with tuna fish, shrimps and crayfish with Italian sauce. Coca cola has started a campaign where the most common names are replacing the logo on the 50cl bottle. Cool! Got to share a coke with a friend’s name at lunch 🙂 Sun shining throughout the day, it was a bless to come back home, change to bike gear and jump on the bike for a tour.

The tour was cut short after less than 4km as my wind jacket got stuck in my rear tyre. Had to borrow a knife to cut the arm of the jacket…Poor jacket. Got it for the past 3 years and yes, it was a bit old and having a bit of holes there and there, but could not resign to buy a new one. Now there is no choice! After this little interlude, I ride through the sun and lost my way (once again). Got finally to the sea, which was nice as from there I knew where I was 🙂 Stayed for a while enjoying the silence and the sun on my face. And then it was time to get on the road back home. Always a bit hard to start again! Ended in 23.5km biking, under the sun, in the wind and with close to eating two bugs 😉 Back home, shower, cereals for the evening and soon time for resting. Planning for visit to the swimming pool tomorrow morning. If I get out of bed not too late…

3 days without running…


Recovery day 1 (Stockholm)

Late in bed and awaken like a bird at 5am… Something wrong with me? A bit of water drinking and back to bed. Up again around 7-ish. Way enough. Playing with C&L and taking a glass of chocolate milk. Yummy! Then nothing really to do apart from shower, get dressed, pack my stuff and take a breakfast that E was kind to prepare 🙂 Egg, tea and honey and cucumber for me. Perfect as my stomach ain’t too hungry this morning. Body feels a bit tired, but nothing really painful. Did I really run that long/fast yesterday is my mind thinking…

Bus trip to the airport, meeting some runners and of course I am wearing my medal. It is pretty heavy though… Chat with a sub3 guy who look at my medal and smile when I ask him his time. He asks politely mine and open his eyes big time saying: you are FAST! Thanks 🙂 Planned to sleep in the plane, but no. Bus back home and food. Well, gear washing first. Incredible how they smell bad 😦 and the shoes!!!! Then food. Nothing really of interest in the fridge and seriously not willing to go shopping. So take what is offered: 2 petits suisses, 1 toast in the oven, a little leftover of pasta and 4 pieces of chocolate. On the top of a great glass of soymilk with chocolate. Then planned to rest a bit and go biking. Laying on the floor with the legs up for a short while, but cannot keep my eyes opened, so get to my pillow and sleep for 2 hours.

Well rested, I change to my biking gear and get out. Nice to ride with the sun in the eyes (noticing btw that my second pair of sunglasses has also a spot on it and must be changed 😦 ) Get to a magical place shown by a friend and stay there for a while, looking at the boats, enjoying the sun down and the wind in the trees, the laughs of courageous kids jumping into the water – perfect spot! Taking the end of my Powerade and a twix for little energy. Then time to get back home. A bit colder so putting my NY long sleeves on as well. Not cutting really much from the wind, but better than nothing. 25km biking for recovery as my legs really wish to be rather running but have promised to stay away from running for a week (this will be a loooooong week). Will find alternative exercises, that’s all!

Back home, starving so got some pasta with pesto/beef. Mums! and lots of water and a mint tea. Watch Gladiator on tv, and finalize my race report. Now it is tomorrow already and should be sleeping. The two hours afternoon-sleep felt good but now I am not tired…

Still on a cloud after the race…