Running longer and faster… a few thoughts…

Archive for July, 2013

Hot hot hot

Up slightly early for vacation day (!), it was time to get ready for shopping 🙂

Dropped off at Part-Dieu Mall at the opening 9:30am, I started to screen all shops (almost). And did lots of trying,  but nothing fit. Boring to come at the end of the sales period as everything that might have been interesting has already disappeared and nothing new has been filled in yet. Looked for light/easy food around 11am as I planned to run back home at 1pm. Found NOTHING! Well, of course there is food everywhere, but I cannot really eat a kebab, sandwich, or any good French food before heading for the road… Ended with nothing in the tummy and nothing in the backpack I brought for my purchases (which I did not do). Light run and stop at km2 for buyinh bananas and a powerade. Got one banana and some powerade and off I left. Missed the road I was supposed to take, so change a bit my route. Nice to see that it was already 28ºC when I left and after a few km it went to 30ºC… No direct sun because of the clouds in the skies, but heavy and warm indeed. 32ºC was reached when I arrived at km8/9… Good to have energy drink, little water left and a banana. All went down before arriving home. No more strength in the legs by then!

Cold shower on the legs and then lunch and rest in front of the tv watching Sutter Island (scaaary!). Rest of the day easy and then tacos evening before bedtime. Got some core exercises before bedtime (3 times serie of 20 situps, 1:30min plank, 20 back extensions, 20 fast pushups on fist. Really tired after that! Still 26ºC warm outside…). Tomorrow is planned to start ealy with a short run before we head to Lyon for the Gallo-roman museum. Cool!

Night night!


How to make interval workout “hot”…

20 steps for this hot recipe… (to be used with care…)

Step 1: Skip the alarm ringing at 6 am

Step 2: Skip the snoozeS until 7am

Step 3: Go up around 7:40am, jump eagerly into your running gear and let you convinced to run later (i.e. 10:00am)

Step 4: Take a nice breakfast to load energy

Step 5: Play with the kids until the very kind cavalry came back from her daily powerwalk

Step 6: Massage your thigh with heat cream with chilli extract (no kidding!)

Step 7: Ask for help for sun-creaming your face (if not done earlier… Because it can be dangerous to do it after the chilli cream…)

Step 8: Hit the road and notice the sun being already high in the skies and getting (read: “temperature at least above 24°C”)

Step 9: Warmup and enjoy the light headwind as you know you are going to cook in a short while

Step 10: Find a place on the side of the already-busy-with-traffic road and stretch correctly

Step 11: Take the adequate music in your ears, let the large truck coming in front of you pass by aaaaand..

Step 12: Start running your serie of 12 times 400m with expected pace of 82/88sec and rest of 60sec

Step 13: Quickly reconsider the rest to take between the intervals and increase to 85/90 sec aaaand that the intervals might go sliiightly slower…

Step 14: Run like you can and enjoy as much as possible the little wind of the fast drivers passing by with their crazy cars… There is no shadow, so any little air move is welcome…

Step 15: IF ever finding some shadow, try to finish your interval in this spot and enjoy…

Step 16: Accept without questioning the water bottle a nice guy in a bike is proposing you, even if it means crossing the road (you know the one with busy traffic and crazy fast drivers)

Step 17: Realize that after 6 intervals done under the hot sun, that it is ONLY 6 left, so why not continuing…

Step 18: Finalize the serie of 12* 400s, with a fast last one and a smile in your face

Step 19: Move your feet like you can, others might say you are nit running but just stop listening to them. You cannot do more than this anyway so you ARE running!

Step 20: Reach home, take off your HR pulse band, jump in the little kids pool in the garden, disregarding the bugs that were unfortunate to try it at night and just enjoy this cold bath with your running gear on.
Step 20bis: You may shower yourself with freezing cold water under the water tube in the garden. Still with running gear on. Who cares? You’be been running 12*400s under 30°C, pave between 79 and 93seconds and still smile and can joke (almost…).

This is the best recipe for turning an interval workout into a “hot” workout… If any other suggestion or similar recipes, please send them to me!

NOTE: complete the day with additional steps if you still can move, like waxing, facial treatment and sooo well-deserved massage. Your day will be  complete!

Soon bedtime, so tomorrow can bring new hot recipes…


12km in 12images

12 easy km at lunch – 12 photos taken at each km-mark (almost…)

Pano_0020

20130715_115446

Pano_0022

20130715_120016

20130715_120607

20130715_121114

20130715_122209

20130715_123054

Pano_0025

 

Pano_0024

20130715_124151

20130715_124727


Just a little bit further…

3:45am – time to go up for breakfast. Had turned in my bed from midnight or so, having dreamt I had completed my long run already…the only mean to know it was not true is that I could not recall switching off the alarm… Cereals, banana and soymilk plus water and back to bed for a couple of hours.
5:45 am – difficult to go up, woke up G who had been promised since winter to follow for a long run during summer… (Ok, I was not expecting that we would have to do it that early to avoid the heat…). Gear on for both of us, final check on the bike and off we left.
An easy 2km before first pics of the red sun going up. Nice to share this for once! Could not have a croissant at the village bakery as it was opening at 6:30, and we passed it 6:10am… Crossed the roundabout leading to the motorway and headed to the near by city and three we could find some freshly baked croissants. Not for me though… Got it for “free” as the lady dud not have any change as was so early in the morning (and a Sunday!). Promised to pass by later during the week for the 75cts the croissant costs… Any reason is good for an extra run…Continued in a villa area and here it was, the “Large Lake”. We reached it after 8km at easy pace. Really nice place and so calm. Looking to the other side of the lake, it seemed too far away so we decided to just stay on one side. Reached a little bridge and got a divine view on the river and the sun on it. Time for alternative km (fast and medium-fast (I stop calling the latter ones as “slow km” as they are not slow, just slower than the fast ones…)). G did a great job pulling me during all the fast km, commenting all last 300m as if it was the arrival of a marathon or a Tour de France stop… Last fast km ended in 4min, being the fastest one of the serie. Then easy run, fast 3K under already hot sun aswe were heading home by now. G was really tough during the way back. Even biking up the slopes under the starting heat. And then we finished with a serie of 8 times alternative minutes (fast and less fast) giving crazy difficult 16 minutes and a large smile and big laugh at the end. So fun really despite the pain and the heat.Stop at the bakery when we reached 27km. Meaning the workout was finished. The only thing was that we were not home yet. 3 more km and finally rest possible. This was a great long run of 30km mix, with easy and fast pace parts. The toughest being the last 10K with the heat going up. Started around 14/15°C, we ended certainly with 24/25°C.
Well-deserved coooold shower on very warm legs a bit of food and rest with legs up for a while then sun bathing in the garden. Eve the day with Asterix on TV 🙂

Tired in the arms after the time spent in the trees yesterday, but great workout, especially for a national day 🙂  Great help from G, which made the long run disappear (almost) fast …

Rest day got tomorrow probably. Sleeping late tomorrow morning? Definitely!

image

image

image

image

image

image

image

image

image

image


Four little monkeys climbing on the trees…

Tough to go up early after late bedtime. All prepared to leave for a morning climbing in trees. Three hours spent high above the ground, finishing the parcours with the “black one”… Had done it two years ago and when one is afraid of heights, being at 15-17m above the ground is not always fun. This time around, with all the training for running, I was expecting to do the tour a bit better. And it went better! Not that I timed it, but feeling was much better. Lots of arm work!!! Pulling a lot, stretching a lot and once again all at 15/17m high with two little lines holding me… First, climbing a giant net to reach the first platform @15m high. Pull in a tyrolienne (“high line”) – all high lines are going down in the other parcours, but in this one you have to pull yourself in a horizontal cable going upwards… Then choice to leave OR to continue… Second one for me 🙂 Walk on “inverted T” and then walk on a rope like a tightrope walker (yes, still high above the grind…)… Last activity was to throw myself holding by one hand a rope to reach a net 20m away (ok, I held with both hands…). And climb down the net towards a giant ladder and (try to) get back on safe ground…
Picnic under the trees and back home. A couple of hours sunbathing and time to drop the rental car at the airport. Done it and ran back home… Kind of suicide run almost. Despite the speed limit of 70, probably all cars are above 90 in the way to the airport… No place to run really so had to accommodate as I could. Got some cheering, water thrown in me, kind drivers changing line leaving me more place to run, but also stupid drivers accelerating when then notice me, others driving really close to the side obliging me to jump on the grass along the road… No real fun for those easy 6 km. But done is done! Completed the run with core exercises and 0.5l water.
Shower and then set my watch for tomorrows workout. 27km mix, which I plan to do early so to skip the heat…
Will see how it goes…

Time to sleep. If waking up later, might see the fireworks…

image

image

image


What does “Whoooosh” in the morning?

Have turned a lot while sleeping even waking up a couple of time having dreamt I had done my morning run already…Of course as the clock had not rang I knew I had NOT run!!!

Finally 5am, silently going up and off in the roads. Met a couple of trucks picking up the rubbish, a few rabbits running in the fields but from the moment I got the first roundabout it became quiet. Only a few birds and the noise of the water spritzers… Nice to have left the mp3 at home. Headed towards the village close-by planning to turn back after 5K, coming back to the roundabout and then getting a couple of additional km this way. Changed my mind though, wishing to run to the swimming pool we used to train in when we were little. Quiet city, and sun going up, nice colours already painted in the skies. Passed the city hall and continued on a slope, which my memory could not recall. Reaching the top, I met a wall and a street towards right or left… No sign of swimming pool however 😦 Headed right towards a wood area, then nice long slope down and still no pool. So much I could not recognise. Woods there, houses here… Got to a field and saw a plane taking off ahead of me: ok, this meant the airport was in front of me and I had to get to the left of it . Tricky to read the streets names and not knowing what city you are in!!! Even thought for a while that it would not matter if I got lost: I had my phone do could be running my 15K and then call for a ride home 😉
Turned left and right and got on the original road so just had to follow it and take a nice pic of the sun going up…Waited this time when the water sprinkler made the road wet and ran back home.By this time people started to be in the road and they were driving fast! Got almost driven on twice, by cars driving faster than on motorway and too much on the bike path…
15km at easy pace and low pulse. Liiiittle ache in the heels, but ok. Hamstring felt liiiiittle better, but not normal. Arrived to a quiet still asleep home. Shower, light breakfast and work. Long morning finishing with a very nice long lunch (pizza orientale, rosé wine, chocolat liegois… Yummy!) and then back to the office to finalise everything possible before starting vacations.

Officially now in vacations. Really tired. Lots to do still, but not now…

20130712-195306.jpg

20130712-195254.jpg

20130712-195347.jpg

20130712-195357.jpg

20130712-195405.jpg

20130712-195414.jpg

20130712-195421.jpg

20130712-195428.jpg

20130712-195435.jpg

20130712-195448.jpg

20130712-195456.jpg

20130712-195509.jpg

20130712-195518.jpg


One for the fun and the good company

No early alarm this morning and all got up pretty late. Aimed for aork Under an already high and warm sun. Today I had a run-date with a colleague. Got my mornings tasks completed and by 12:00pm we aimed to change to our running gear and just crossed the road to the park of Parilly. Really nice to have this close to the nature and being able to run at lunch time. Spent a nice time running under the sun and the shadows of the trees. Still it was ca.30ºC warm then… Talked all the way, no checking my clock once, finishing with a nice stretch. Looking at the clock: 7.40km @5:45/km. Seems a long time ago I ran at this pace willingly and not having any pain in the body! It felt really easy and nice to run, alone I would have probably cut the pace a bit, but nothing could have replace the nice company and talk of this run. Definitely a reason to come back and work here 😉 Especially as my colleague did not comment on the fact that I was running a lot already, which I appreciated. I do not understand why people always answer “no you are too fast for me” when I suggest a run. Am I that scary? 🙂 Anyhow, had been drinking lots of water in the morning and then afternoon; good move as the body reacted a bit better at the end of the day. Got a nice French lunch (tunafish sandwich and iced tea), and morning breakfast was tea and chaussons aux pommes at work… Startin to get used to it… Volume of training will have to increase so I can burn the extra energy intake I am having here!!!!

Now the rain has fallen from angry skies and during a couple of minutes it looked like a tropical storm. NOw back to normal with little rain and 29ºC warm in the air… Rest day tomorrow and probably better air to breathe as well. There has been pick of pollution today in the city due to the heat…

Bedtime now. No running tomorrow!

Malmö half marathon…30 days to go!!!


Brave, stubborn or simply stupid?

Up at 5am, the whole body shouted for more sleep and therefore skipped the morning intervals for more rest.

Quick breakfast and off to work. Got some running-buddies proposals. Although Thursday won’t work, Wednesday will do well 🙂
Got my last meeting ending at 6pm, had eaten Moroccan pastries before and had calculated that running around 7:30pm would be fine. Stomach a bit concerned as had cramp during the day as well, like yesterday’s run. So not related to the running “bare-stomach”. Hope it ain’t something I have eaten… Anyway, got my new socks on (took them one size larger and they are really suited nice in the feet), short, top and off and ready to go. Planned for today was short intervals series of 600m, 10 or 12 times. Got a nice 3K warmup, heavy and warm in the air still. Got some headwind making it a bit that it was so warm. Did some stretching in the side of the road, with cars passing by and drivers looking strange at me, like “who’s this crazy girl running on the side of the road”… No worries for me. First interval went fine, slightly too fast for a first. Second one was a bit tougher, but still ok. For the third one, I crossed the road (stupidly?) and got a good (nasty?) headwind then. By now I really wanted to quit and run easy back home. Crossed the road again and got the 4th one fine. OK, then. Let’s have a 5th one done to do half of they planned workout and back home. Much slower it was, but went along with a 6th and 7th. How many times should it continue before it is considered stubbornness?… Well an eigth interval brought me to a roundabout and then a choice (really?…): either right to get home (after all, I feel like stopping this serie since interval nr 3…) OR left and getting one more interval. Choice to be done…really? Left it became. What a relief to run along the road and get “watered” at the same time as the fields (the water sprinkler was set to water the field and apparently a part of the road as well…). Got a nice shower and this refreshment helped to cool down the body. So why not a 10th interval? Crossed the road to turn back and well decided to have my cool down now…Music on was good enough for an 11th interval (which was my little challenge to get it under the time of the 10th one of 2:17)… Well done I thought, cool down now… But seriously, when you have done 11, why not doing 12…  And then cool down. Ended total 13.2km, with intervals between 2:08 & 2:19. Way slower than planned and expected… But considering that it was 28°C average temperature when I ran (started at 6:45pm…), I think it was a good serie 🙂

Stretch, shower, light meal after that. Done massage with liniment on the thighs, but unsure if helping. Still having the hamstring bothering me. Left shinbone is a but sensitive and unsure a well why…

Good night’s sleep ahead anyway. Tomorrow is another day.


Sun, sweat and thirsty run

Not to good sleep as it felt warm throughout the night (and probably because I slept long as well in the train yesterday…). Good ready for work, dropped GET to their activities and headed to our location. Work work and more work. Got too see that some colleagues run at lunch time and will ask then where, so I can arrange to run on Wednesday maybe. Not much food during the day apart from lunch and two makrout after work. Two glasses of water when coming back home and off to hit the pavement again. Left this time. Headed towards a near-by city and ended a but lost in an industrial area, no soul ahead and a heavy sun still working in the sky. 31°C @8 pm… Finally got in track again and got the way back home. The first three km were a bit tough and made me realise that eating makrout so short before a run is not a good move. Moreover, my stomach was cramping until km 6 or such. After that it wad just running. I noticed the sweat when balancing my arms and seeing sweat drop flying now and then!!! 13km, slightly over the hour.
Painful hamstring during all day and a bit while running. Shower, washing and headed to my pillow. Late it is. We’ll see if strong enough for some intervals in the morning…

Soon out in the fields

Soon out in the fields

What did I say?...

What did I say?…

What about crossing a motorway during a run?....

What about crossing a motorway during a run?….

There is where I want to go

There is where I want to go

Niiiice with a weath field and sun shining on it

Niiiice with a weath field and sun shining on it

Electricity station?

Electricity station?

Dead industrial area (and hot...)

Dead industrial area (and hot…)

Only French can have a "Party House" (Salle des Fêtes)

Only French can have a “Party House” (Salle des Fêtes)

Little road in little village

Little road in little village

On the way back

On the way back

Cool roundabout

Cool roundabout


Travel and night vision

Following Saturday’s race, there was unfortunately no chance for getting me up @5am, nor 6am and not 7 am either… Body felt stuff and definitely titted. So sleepy until 8-ish and then up for breakfast. Quick finalizing the suitcases and off we went. Flight first and then TGV (extremely fast train to south France). No sleep in the plane but surprisingly I did not see the 2 hours in the train asI was deeply asleep… Late arrival, good for GET. Took some as well but had in mind to go for a run. Not long run I wished but decent distance. Started when the sun was already disappearing at the horizon and by km 3, there was no real light on the country road but the last pink and purple fading colours in the skies. Went on for 4.5km before I turned back and then took another road to get a little longer than 10K. Pitch black on a road with really little but crazy-fast-driving cars…not reconvene I would say. I had only my mobile to light my path and noticed after a while that it must be strange for the cars coming in front of me as they must see only two legs moving in the dark (as from stomach and above it was in the dark…). Anyhow, ended with 14 decent km, dater than easy pace I wanted but the darkness terms to make one run faster… Shower, mint tea and bed. Not long before the eyes just shut down. The hamstring is not happy. Travelling that long means sitting a lot… Hope it will be better soon…

Tomorrow, time to work. Hopefully sun shine still…

Starting nice and easy

Starting nice and easy

Nice and empty road (so far)

Nice and empty road (so far)

Typical French fields in July :)

Typical French fields in July 🙂

Let's continue on the same path...

Let’s continue on the same path…

Sun going down...

Sun going down…

Choose the right side of the road (meaning the "LEFT" side!)

Choose the right side of the road (meaning the “LEFT” side!)

Wheat fields

Wheat fields

Less and less sun

Less and less sun

Last slope before turning

Last slope before turning

Turning point

Turning point

Nice slope down

Nice slope down

Soon back on the empty dark roads

Soon back on the empty dark roads

Back to the village

Back to the village

Nice church

Nice church