Running longer and faster… a few thoughts…

Archive for August, 2013

Long run “Boston style”…

Awaken by the rain in the middle of the night, the plan for a long run felt a bit boring then. So no problem to stay under the cover for a few more hours!

Up @7am, breakfast 7:30am (oat-porridge with blueberries and gojjiberries and oatmilk). Then cozy-lazy morning watching series on tv. By 9:30am the skies were looking pretty well, so decided to go along with my plan: take the bus to a city far away and run back on a straight line so I would have a flat route to do my long run (which was including fast bouts and fartlek). Gears on, bought a banana just before jumping into the bus.

Bus trip to start... without the Boston Ambiance though

Bus trip to start… without the Boston Ambiance though

30 minutes later I was arriving at the little harbour which was 20km away from home (and not 25 as I was hoping for…). Took some pics, set the music and started to run.

Nice view of my start

Nice view of my start

Boats, boats, boats...

Boats, boats, boats…

Easy run at first, trying to keep a slow pace and low pulse. After a few km, was too warm with tshirt and camelbak so I took of the tshirt. Really quiet roads to run, but nice to meet bikes and runners or walkers from time to time.

Rain marks from last night...

Rain marks from last night…

After this good warm-up, started some fast bouts, which were quite a challenge. Unsure why but the last one got me a bit of difficulty to complete (probably due to the gel that I tried to get in and that seemed to be too thick despite the water drank right after). Does not matter, was satisfied enough with the first two fast bouts and wanted to ensure I had enough strength to do the fartleks at the end… which I did 🙂 Running every second minute fast/slow is really fun (even if done under heavy rain pouring on you!!!)

Start of second part under the rain...

Start of second part under the rain…

Got a nice cooldown after that, so decided to take a little detour to see the largest container boat of the world which had a stopover in our harbour.

Cool container-boat

Cool container-boat

Then my watch indicated that the workout was done (i.e. I had reached 27km), but I still was a bit away from home. So two choices: run to the nearest tram stop (meaning running back from where I came from for ca.2km) OR run directly home (for 5km or so…). Second alternative was chosen 🙂 This completed my run of 32km, which is really making me pleased as this is the longest run done since… Stockholm marathon I think! By the time I had the alternative choices to make, my mp3 died on me… Probably not liking to be under the rain 😦

Well arrived home, I was starving. So quick shower and then prepared Coltings pancakes: protein-bomb after-run really. The recipe is pretty simple: 1 banana, 5 eggs, 2tsp peanut butter. The first time I did this I though it was for a single pancake… which turned out as REALLY thick! This time I did three of them (although four would have been better). All in a plate, threw on the top forest fruit, mango, kiwi and maple syrup. AND just enjoyed! (OK it was a liiiiitle  too much. Next time I’ll take only two of them!).

Mums banana-pancakes

Mums banana-pancakes

 

After that, maximum of chillout. Ice-cold bath for the calves, resting with legs up, watching a bit of tv and then evening out. Became a long day. So lots of sleep to get on Sunday morning!


Is double really trouble???

Up with the birds and the light in the sun light in the skies … Actually no. No bird singing this morning and no light in the skies. 4:30am is too early for any decent things, animal, person, star in the skies aso… Therefore I waited until 5:00am to get up 🙂

A bit of problem with balance until got a warm shower, gear on and off I left. Unsure really where and how long. 10k at least. Body felt fine (no dizziness from the morning) and a drizzling rain was falling. Skipped the run in the park as it was still pretty dark and then went along with a couple of bikes for a while. Change route for the fun of it, and turn right, left, right followed a lady with a dog and then reached a cross-road: either straight forward – flat OR turn right – slope/hill… 2.3seconds  thinking and off I sent along the slope/hill. Was a bit worried for my heel but noticed then that I did not noticed it until… well, did not noticed it. it felt normal while running (Yippie!). While reaching the top of the hill and km5 or so, heavy rain started pouring down the skies and the most boring is not the rain, but the impossibility to really keep the eyes opened in this situation! Took 2km or so before it stopped. No need to say that my outfit of shorts and tshirt was not directly the best one. Although it was quite nice temperature outside 17ºC or so. The light started to show off the skies but still grey. Continued to run just, the mind fully occupied to think about plenty of things. It is not often it does  that. Generally it is more likely to calculate which pace I should take to reach home as fast as possible for a given distance… (Yes, running can be fun for the mind!). By km16 started to meet other runners and even got a couple of smiles. Took a detour to find out (finally) where the French bakery of the city is hidden (have been searching for it for AGES!!! really!) And this morning I finally found it. I had been running in all the streets around apart from this little bout of street that nobody really notice anyway. Bought a chausson aux pommes and ran back home under drizzling rain again. No need to say that the chausson aux pommes disappeared before even crossing the front door! 19km was the distance of this morning run. Low pulse all the way and decent pace as well. Had not really planned so long and would certainly be still running if it was not for work during the day!

Serious headache and dizziness during the day, so had in mind to skip running this evening. But as the motivation at the moment is not on the top, as good to get some fresh air as often as possible. Gear on and off to the pavement to run. Good music in the ears, no need to guide the feet, just let them decide where they wan to go! Got a nice 7km before reaching the French bakery again. This time it was 15 minutes before closing and most of all was gone. So took a vanilla flan (Yummy!) and ran the last km home. 8.4km and a flan 🙂

Total of the day is ending to 27+km, which is quite nice number. Now time for some rest to see if the head will be fine to run long and fun tomorrow…probably not at 5am though!

Berlin: less than a month to go…


Better late than never…

Lots on the mind and a bit tired so no time set to get a post here. A little recap’ then:

Wednesday:

Could not get out of bed as early as I wished so skipped the morning run and did a good “Hover variations” session:

– Side 2 side planks
– Planks with hip drops (each side)
– Around the world plank
– Bridge plank
– Straight plank (on fist)
– Mountain climbers
– Straight plank with a hip drop
– Spiderman planks (= frog legs)
– Side planks with reach (each side)

Each move 45 sec (10/15sec between each…)

Quite nice actually to start the day this way (Yes, believe me it gives a quick!). 45seconds is REALLY long time for some of the hovers, but was gladly surprise that it felt as an easy workout (maybe all the core training done since the heel problem arose is now showing some results? 🙂 Did some eccentric heel raises as well with weight (this is suggested for helping recovering from pain in achilles tendon). I will dedicate a specific post this weekend with all I have received for advices and recommendation as well as the searches I have done regarding this problem with the heels… (let the suspense begins 😉 ) After a working morning, put on my running gear and went to the office to pick up two colleagues for our weekly Wednesday lunch run. Due to the pain in the heel (OK, not that much this day but not really wishing to have it worse…), I had asked to skip all hills or slope or things that can be climbed… Maybe boring, but we were three and two of us had problem with the heel… So we took instead a short 5K run over one of the bridge, climbed down the stairs at the end of the bridge and run to the ferry station. Ran back home while my colleagues went back to the office. Total 7km at easy pace, but 20/30sec/km faster than what I had in mind… Gentlemen have to learn how to run slow! (look who say that!). Took the transport with the ferry to do a new serie of eccentric heel raises and then it was work again.

In the late afternoon, I had booked a massage a bit special: connective tissue massage (I guess the translation in English here). This one was done with a machine, and it…was…pain…ful!!! I can handle a lot of pain (yes I do!), and have been close to cry a few time during massage but THIS! The only way to complete the whole hour of massage (yes, I booked an hour…) was to convince the little person in my head that it was soon going to finish… every two seconds… until it reaches my stomach and this part was just too difficult to handle as it was tickling very very much! The focus areas were back and front of the thighs (of course the side was not left alone), the calves and the stomach. This massage is actually lifting the skin and not going so much in-depth in the muscle (sort-of). Anyway, nice to do…ONCE! Got more work to do afterwards and then time for bed.

Thursday:

Full rest day (apart from eccentric heel raises). Was really tired this day and it ended with laying down on my pillow by 7-ish in the evening… Yes, a bit early, but tired I was. Realized just before closing my eyes that Berlin marathon would be exactly in a month from this day…


Why not doubling the odds?…

Too tired (again!) to get up for a morning run, it turned into a working-early instead. Had all morning meetings completed when I changed to my running gear for an interval workout. A bit worried so as 1) based on time and 2) took my ASICS Gel DS SKyspeed (which have not seen my feet since the race early July…). Anyway, sun outside and definitely heat on the way, I took a 3km warmup before my time intervals (4-3-2-1)min *3. Not a chance I would complete this and definitely not at the recommend/suggested pace I thought. But surprisingly the first serie went fine and smooth. The second one was sweaty and slightly tougher but still fine. The last one was the fastest (more or less) leaving nothing but the taste of satisfaction in the mind 🙂 Easy cool down back home of 4km (yes, miscalculation of start/time to turn/finish seems to be my speciality). 15.32km under strong sun and stupidly the bike road I am using to run has now marks (you know: here is for the bike and here is for the walking people) – the annoying is that the “walking people” line is constantly under the sun, when the bike path is under the shadow… Anyway, great run and followed by hover in the garden as well as thorough stretch. Work continued having my legs in ice-cold bath. The heels seem really to like this.

By 8pm, the legs did not want to rest any longer. So change back to running gear for the second time today and went for an easy-peasy-pace recovery run. The sun down in front of me made it magical (sorry, did not have my cam with me). A bit chilly even at some moment. 12km back home and now really tired so time for bed.

Total for today: 27.3km… Beauty sleep is strongly needed…


Enjoying the sun with a Monday run

The week started with a lack of motivation for running a morning little run. Took therefore the opportunity to do a long core&stability session (which I cut on Sunday evening). One hour later, quick shower and start to work. Lots to do all day. Biked to the office after lunch for afternoon meetings and by 4:45pm I was changed from business woman to running chick 🙂 Would have taken ca.10/15minutes to take the ferry and jog to the start place but nope! I took the 5km over the bridge to reach the start. This evening I was running the route of the Göteborgs JubileumsLopp (GJL). This race is planned to take place every year from 2013 up to 2021 when the city of Gothenburg will celebrate its 400 years. Anyway, the race organizers have suggested to test the route every Monday evening. So why not? Met a few runners (one from my club and one who recognize me from the forum…) and we started easy pace, ca.5min/km. I had planned a REAL easy pace of 5:30 but the ones I was following were at a good pace. The route is quite simple: flat-flatflat-flatflatflat-Ooops a bridge-downhill-flat-downhill-flat-flatflat-flatflatflat-arrival 🙂 While reaching the “Ooops a bridge”, I took a pace which was feeling better for me but left behind my group. Felt good so….so good that I reached the woman in the head of the line before us and by 1km after the bridge I was alone with just the head runner before me. Could not slow down as I did not know where to go, so had to get and keep a faster pace than planned… Pretty fun though. Completed the run of 10K in 48min or so and in total for Monday it became a nice 15km. Back to the office to get my laptop and then jumping on my bike, taking the ferry and then ride home. A bit more work at home and then a good night’s sleep.

Great way to start the week indeed! And yes, got a blister on the right big toe, which is not to fun to live with. So googled all possible solutions to get rid of that. Heel feels better, but recovery will be long…

Berlin: less than 5 weeks ahead…

 


Sunday rest…under the sun

Had in mind a full rest day and it actually wad such I had.
Late awakening, easy breakfast on the balcony with the sun already high in the skies. Legs strength training right after breakfast, then tidying a little before starting lunch. Then time for some sun rest, sun cream protection fully applied on the body and… nothing else to do than rest under the sun and enjoy B-)
Tried to get some core& stability training done, but after 10 min decided to skip it for a cosy evening in front of “The fantastic Mr Fox”. After that, to tired for anything else but sleep.

Tomorrow will be a new day…starting with core & stability!


Long run under the sun…

Started the day early so to have time for breakfast before biking to drop E at the ferry. 20 km bike (return) with GET in one way and GT back home. Took real easy at home after that, enjoying the hot sun of this Saturday morning-and-lunch-and-afternoon…
Around 3pm, changed to running gear, prepared water bottles, extra snacks, bananas and gels. Bike for GT, ASICS GT-2000 for me 🙂  Real slow pace at first, even for T… But the heel was feeling a little so did not want to push it. Was expecting anyway to have it warmed up by km10. Ricky to run under the heat, good choice not to have singlet on! Caps and sun glasses were a must really. By km9 got a gel and water, i.e. enough energy to continue. As expected, the heel was by now feeling fine and had a good pace. Talking level definitely despite the heat and the sweat! Got water by  km13, although could have had it slightly earlier… Reached the ferry place 50 minutes in advance and 5K were missing on my expected distance run. So left GT at the station and ran an extra 5K to get to 20K. Then pause which took 25min, when I thought would be max 5/10. Got to take a banana, half a Coca Cola, some fries and a but if hamburger. Thorough stretching if choose under the sun… So when E arrived and it was time to run back home, the legs felt heavy like stones. Took certainly several km before I could get to decide for them on a slightly faster tempo… At pit stop, I incidently twisted my ankle while crossing a tram way… No fun, ache, but able to run. So went along! Nice to finish this long run with an extra 10K, making today’s run to 30.4km, longest run since second well of July. Nothing really fancy, but happy to have completed it.
Note that the pause of 20+ minutes was way to long and I will not do this again!

Well-arrived, took a 15min ice-cold bath for thighs and heels pleasure…not! Did a thorough massage of the right heel and then kept my feet up for a while.

Got to cheer for the Midnight Run taking place in the city, regretting a bit not to be part of it.  But better rest the heel than  running 10K race after a 30km outing…

Now time for some rest…


Rest, Morning and Lunch…

Multiple day post… Lots to do this week really!

Wednesday:
Full day east, only eccentric heel raise done. Heel felt ok although a bit tired. No stress for training, just rest (well, lots to do at work and at home, but nothing on running…)

Thursday:
Decided for an early morning run. Not that I felt really for it when the clock rang at 4:50am though… Did not warm up the heel before the run so it was feeling a little but at first . Had decided an easy 10K, but after 4 km it felt nice and I planned to extend it to 12K… Turning right on the road at a crossing point, I quickly calculated it would make the run close to 15K. By the time I reached home, had completed 16K… Felt really nice of course afterwards and had a nice day at work as well. But got really tired in the evening, so headed to my pillow around 8 pm already… Must have slept shortly after!

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Quite dark skies still when starting the run

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Newly painted bike road...have to run on the right side now...

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Slope not to difficult but not easy either

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Much more light here 🙂

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Sun going up behind the bridge...

Friday:
Planned rest day, but after a morning of non-stop meetings, felt like the brain needed some oxygen. So lunch run under hot sun it became. Took the route of the race I will not run on Saturday (to preserve my heel), which turned into a nice paced 10K. Sweaty but happy, had plenty of energy to continue the day!

Berlin: 5 Weeks and 2 days to go…


Recipe for fast intervals…

Take a good day rest on Monday. i.e. NO running, NO biking, ONLY rehab training for the heel (we want it to be better, right?).

Read the first five pages of the prologue in “Lord of the Rings” before sleeping (in Swedish so you sleep even better, and read it loud as well…)

Wake up earlier than the birds on Tuesday morning and get a glass or orange juice to wake up a bit (or not…)

Have your training pants on if you feel cold a bit – but just so you know, you will get warm after a few minutes…because you started to train your legs (VSA legs *2).

Open the window completely before doing your thorough core & stability station (I told you it would become warm…probably the training pants are no longer necessary!)

Stretch a little before rushing to the kitchen and prepare pancakes for small monsters (try to grab one or two before the pile is disappearing…).

Rush to the shower, get your clothes on and drop everybody at first day at school before rushing to work for first morning meeting.

Have your last morning meeting lasting 35minutes longer than planned so you’ll have to throw all your stuff in your bag, change your high heels to sneakers and run to the ferry which is  nicely making you noticed that next time, running this pace won’t make it…

Finally arrive home, proceed to the fastest clothes-change in the world (seriously, probably close to Guiness record…).

Skip the 5km warmup easy pace for a 2km not-that-easy-pace (but seriously, there is a meeting in the early afternoon…)

Drop your singlet at a random shop because it is too warm already and tell that you will come back in ca.45/50minutes.

Continue the “not-that-easy-pace-kind-of-warmup” until 2km is reached and streeeeeeetch.

Set “Dj Eclipse” latest mix and off you go.

Do you best to get 2 intervals 5km @20:44 & 21:26 (with 5min rest in-between)

BTW! Stop after 200m of the second interval to ask to a random person working in his garden if he could give you water (look desperate? no need to push yourself… You have already run an interval close to your PR so you do look already tired, sweaty, desperate… water should come right away!)

Finish your run without forgetting to pick up your singlet where you dropped it.

Climb up the stairs home

Shower ice cold (you won’t have time to bath your feet only as your meeting is soon starting)

Get a pear, a banana, a milk chocolate on the table and start dialling for your meeting.

If by any mean, you still have strengths left, bike to the soccer practice and play your coach role for 1hour 30 in progressively colder and winder climate (with the sun disappearing as well). of course, you’ll have to bike home back…

 

Really good day – so time for bed really and see how tomorrow will be!

Berlin: ONE MONTH TO GO!!!

 

 


Soooo… Where were we? :)

Missed a few days of posting, so here is a quick recap:

Friday:

Full rest day. Only done eccentric heel raises (with weight, i.e. having my laptop backpack on the back and waiting for the ferry to come… OR how to use wisely the 8/10 minutes of wait ;). The whole day at work was with high heels shoes and surprisingly it feels really great to have such shoes for the heel… Flashdance on tv in the evening, while bathing my feet (up to mid-calf into ice-cold water and alternating with hot water. First round was 30minutes in the cold and 8 minutes in the warm. then 15 and 6, and finishing with 10 and 5. Thorough massage of both heels with Tiger balm before bed and a thorough stretch of the hamstring against the wall as well.

Saturday:

Not too good sleep once again. But the heels felt fine. So eccentric heel raises, VSA legs (*2) and jumped into my GT2000 and direction the shoe store close-by so they could check whether I was running funny/strangely or fine (the reason being that during Thursday run, I “felt” that I was pounding more on the right foot than on the left one). Check done and nothing to declare. Advice was to continue the heel raises, and take it easy. So 21km later (with last km @3:38 again) and low pulse otherwise I reached home and got ready for afternoon tea, sunbath on the balcony and girl-evening 🙂 Of course the run was followed by ice cold + hot bath for both heels (15minutes+6minutes).

Sunday:

Good night sleep, but not enough 🙂 Should have check drinking a bit more water during the day as when deciding to run I felt an urge to drink water. Chose to skip running in my good old GT-2160 purple as they are now soon reaching 1200km… and took a new GT-2000 (2A) – pink laces. Started easy and focus was on keeping a low pulse (and as a result a low pace). 15km later, low pulse for most of the run and two last km at current MP and expected MP (?!) – Good way to finish the day under the sun (especially when the day started with heavy crazy rain!).

Summary of the week:

Never doing any summary for a week, so this is a first: got up in volume to more “regular” number, despite the junk-run of Tuesday. Got two long runs with low pulse and strong finish and two good distance run at low pulse as well. Without forgetting a nice recovery bike tour on Wednesday. Not too bad week indeed!

 


I will probably regret it tomorrow, but…

it was sooooo nice to be out and running today….

OK, back to the beginning: up after a certain number of snoozing on the clock, directly starting the day with VSA legs (*2) in front of the news on TV. Then breakfast of oat-porridge and blueberry and off to work. During all day the light ache in the hamstring was felt (when I did not feel it at all during summer… allergy to my office chair?!?!?). Enjoyed my lunch watching the ferries moving on a sun-shining river. And then back home with a little treat in form of a nut-top. 🙂 Changed to running gear and it was time. Had done my eccentric heels raises while waiting for the ferry home and now it felt that the heels were warmed enough. Nice to be out and running. Slight feeling in the heel though which I decided NOT to ignore but continued to run and observed. After 3km it was already time to take off my singlet – so warm already! and so enjoying the sun on the skin, especially as the wind was just little (at first!). And run and run and run and Ooops! Already 12km done? Stopped at my favourite spot on a little-little hill where the sight is just taking you breathe away. independently of the weather it is always amazing. Today it offered a wonderful sunshine on the sea, with the boats out. Just nice and enjoyed during a few minutes. Then started again and took the flattest route  alternative which brought me a bit around but seriously from km15 it was just pure pleasure to run. At the start of the run, I was feeling that my steps were a bit “strange”, the right foot being a bit more heavy and not falling the same way as the left one. I will stop by a shoe store tomorrow and check this. But from km15 felt just nice. I did keep a low pulse all the way and a low pace as well. Except for the last km which seriously was a LOT of fun to just sprint around and complete it in 3:58min 🙂 So all-in-all today’s run became a 24km. Which will probably be very costy tomorrow, but it is worth it!

Same treatment for the feet/ankles this evening, although I prolonged the cold bath to 8minutes and shortened the hot bath to 5minutes. Seriously doing this 3 times brought tears to my eyes the third time I put my foot in the frozen cold water… But now feeling good. Still have to do some exercises to get this hamstring muscle in place and time for bed.

Best of fun to all of you training out there! Enjoy it fully 🙂


Was it a Wind of Change I felt?…

Let’s start with the disastrous run yesterday, with pause every km to get the pulse down back to “normal” despite the extremely slow pace and finally ended after 4km as the heel was not feeling as it should. Well, I could have continued to run, but would have probably not been able to walk today… Hmmm, actually, the heel was feeling much better as soon as I cross the door and gave it a warm shower. Rest of the day went fine and no ache at all… What was that then?!?!

Decided to skip the planned intervals session today (Sorry, A…) and focus on a very thorough core-stability-legs-mobility workout instead (and all this before breakfast):

– VSA legs (*2):

– Skater squats 35sec
– Plies squats 35sec
*****
– Leg circles (12 each leg)
– Thigh lifts (front/side/back -12 each leg)
*****
– Kneeling legs thrusts (12 each leg)
– Opposite kneeling legs thrusts (12 each leg)
– Kneeling heel thrusts (12 each leg)
*****
– Side thigh lifts (12 each leg)
– Bent kicks w/bend knee (12 each leg)

Each part done twice.

– Core & Stability workout as follow:

3* [Jörgens transverse muscle 15
Single leg lowering,
+ both legs lowering
+ straight legs]
2* [single leg push press 10 each side
+ regular hover w/ bottom lift 10 each side
+ side hover w/ arm+leg raise 10 each side
+ Abroller *10
+ Triceps press sitting 10 rep]
2* [back extension 10
+ staff 6*5sec (not completely close to the floor… but getting there/5sec rest)
+ “table abs – 2 legs” 10
+ bench dips on low table *15]
2* [S’s program excl. hover but incl 1/2 Vs 10sec
+ Ball bridge 12
+ Rowing *20]
2*[“walk with ball” *20
+ “walk on the floor 10 each leg
+ Standing knee hold *12]

5-10sec between each exercises or rep
1min or so between each serie
Vs were sometimes half-Vs, but still maintained 10sec

– Mobility:

12 exercises focusing on stretch and mobility

and of course eccentric heel raises (which I learn today can ALSO be called “eccentric heel drops”, as the heel is…dropping (and then raising..)

So good in shape to start a full working day. Got confirmation of my seeding time from Stockholm marathon has been received by Berlin Marathon administration, but they did not tell whether I would be in a faster group than this seeding time (which I would like to be…). Will probably have to convince someone at the exhibition in Berlin to put me in a faster group …

Have been checking a bit to eat GOOD today and drink well. Ended with LOTS of water drinking, quite a few tea cups as well and finally at the end of the day, can tell that I have not felt tired whatsoever during the day but now I am ready to pass out…

Because probably the bike tour of 40km in the evening have made the body and mind at peace and now it is time for bed. The bike tour started with long sleeves from SF marathon and jacket from soccer. After 3km or so, the soccer jacket went off and after 15km the long sleeves was also taken off. A bit chilly indeed (17ºC, but super-duper-strong headwind most of the time) – but rather bike this way than being too warm. Have realized that would I have been running I would have been cold probably, but biking was ok. Both heels have received a special treatment after the biking, i.e. 3*5minutes in alternative hot and super-cold bath. Hopefully this is going to help the recovery.

Now I will finish my chamomile and orange blossom infusion and head to my pillow.

Berlin marathon: 6 weeks and 3days to go… (and yes, I have already started to look at 2014 possible marathons and other races… is that ok?)

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Of course the wind cannot be seen here...


Monday is always a new day

And this Monday is actually a “back-to-work” day. Up a at 6 am for a very thorough core and stability workout  before preparing pancakes for the monsters… Continued with drop-off to find out as well the new classrooms and classmates and then off WE went…

As G stayed home while I worked, I took him for a morning run. 10km, 2 stitches on the side, 1 stretch stop and lots of talking and we were back home. Exactly one hour after we started, so very proud of him! Indeed the last 3km felt tough but he completed the whole workout… No need to say he was tired during the day. For my personal little workout, got a perfect low pulse and not-that-slow-pace run. Heels felt ok, until last km where we ran slower. Otherwise all fine.

Completed the rest of first day at work sitting. Which was not too well appreciated by my left hamstring. Will be checking thus tomorrow to skip having the pain back.

Now a bit late and time for some rest. Maybe this week won’t be as worthless as the previous one…


Summary of a Worthless Week (with capital W!)

Not much writing this week but nonetheless lots of thinking! A bit of summary for a worthless week, when the hope was to get back on track (but for real!)

Monday:

Easy run of 14km in the morning – nice to have the sunshine. Still feeling ache in the calves and the thighs. Aches from excessive exercises? Really? Cannot be the following of Friday’s bike tour… Not that many days after and a bit of rest in the middle… Compensated with VSA legs (*2) as well as the Advance core workout suggested by Pfitzinger (well, advanced does not feel extremely difficult to do, but let’s call it the same way as in the book…). Eccentric heel raises still done diligently…

Tuesday:

Ouch! Unbearable calves pain… Decided to skip the heel raises but (stupidly) ran to the swimming pool (REALLY easy pace) with GET on bike. back and forth added distance to 7.5km, painful and the way back home was under heavy and steamy sun… The swim tour ended with a lazy 500m swim and a few jumps with the kids. But seriously, should have stayed in bed (or in a bath of cold water with ice cubes as it is supposed (!) to help the calves/heel pain). Not fun night…

Wednesday:

Rest day (from running). On the bike and completed a nice 28.7km bike tour to the islands with the kiddies. Pretty easy pace, calves and thighs making themselves constantly reminded. No additional training on this day. Apart from the outing, not much fun as far from being able to run…

Thursday:

Rest day (from running AND biking). Yes, BORING! Done a thorough core and stability workout, but rest of the day was chilling out and walking to/from the city. Heels not liking it too much.

Friday:

OMG! Already Friday?!?!? Heels feeling as normal, calves as well so went for a morning run (low pulse). Same 14km route as Monday’s (i.e. with hills….). Went pretty well, got the whole run 1 minute faster and the fastest km downhill under 4min/km (Yippie?). But the feet were hurting a bit after that, especially the second toes. Had forgotten that when running with the (2A)-shoes the second toes were getting a bit hurt while running more than 14km (don’t ask why 14km, but it was like this. 12km – OK. 13km – OK. 14km – NOK…). Tried to chill out for the feet after that, but when the run is done early morning and you have the whole day ahead of you… ended with back&forth to town on foot once more. Crazy night – drank camomile tea with orange blossom but seriously if falling asleep 2hours later is the effect… I’ll skip it next time!

Saturday:

Morning run of 10K (with too many hills…which is apparently not good for the … heels ! ha ha ha!). Felt fine, but at this pace, cannot really complain! Sunny, sweaty and tired afterwards. Spent 15minutes of ice cold bath for the feet. Hopefully it helps? Afternoon recovery bike tour with GET of 11.75km ending with pouring water from the skies (and as usual the rain stopped when we crossed the home door…). Calves feeling quite ok so we took a 6/7km walk in the evening to listen to the music from the outdoor concerts in the neighbourhood. Bad night (read: falling asleep difficulties, but once asleep GREAT night… until small tip-toeing feet came to wake me up for checking if it was ok to watch morning tv program…)

Sunday:

Late awakening – yippie? stiff in the whole body, so decided to skip the run I had planned. Breakfast with day-planning and then bike tour to IKEA with lunch break there. Then bike tour along the river until G got a flat tyre and unfortunately no possibility to repare it. So walked to the ferry, crossed the river and then run back home with the bike on the side. Bike tour ended into 25km with easy pace (and heavy headwind on the way back) and a couple of km walk after the flat tyre. Now hot bath, cold on the feet and heel raises. Heels feeling fine, calves are back to normal and thighs…well, liiiitle aching, but will see after a good night’s sleep. Tomorrow is back to work, so will see how to get new routines in place.

 

Weekly summary: worthless week really. Had hoped for a little higher volume, probably similar pace (i.e. easy for the heels and calves/thighs), but did not turn out as planned. Counted that Berlin marathon is in less than 6 weeks and 6 days from now… Hopefully recovery will work before that…

 


Best way to end the week…

After a “fake” rest day on Friday, Saturday was dedicated to doing nothing (well, I still did eccentric heel raises and the VSA legs as it is easy enough to be done during your sleep (almost…)). A bit of walking in the city and then an easy bike recovery ride and a nice and cosy evening. All for a great rest day, right?

Then it was Sunday. Up with the light, then slept again, and up with the birdies, then slept again and finally went up. Breakfast in the balcony enjoying the silence of the still sleeping city and the sun going up already warm… Read the whole chapter about ergogenic aid from “Lores of running” and got ready for my third test run or short long run… after having done a serious core workout, actually. And  off I went. So nice to write these words! Hot outside, sunny and real great to feel the heel holding right as it should. Got a 15km done at a very decent pace. Thanks to a kind help, I got water at my finish line before I quickly change to beach outfit and bike to a nice and quiet place. Jumped into the sea right at arrival and even swam a bit. Rested for a while and then biked home at very easy pace, kind of recovery got 16km. Nice end of the day enjoying the last rays of sun and time for bed soon.

Back on track?…


Mini-Tri for a Rest day?

Friday as a rest day? Sounded pretty good to the ears, especially after the bike workout of yesterday which brought lactic acid in the thighs… But no…

Good night’s sleep despite trouble for falling asleep, the thighs made themselves reminded right away when I got up. Great! When the heel is fine, the thighs take over… Did anyway the VSA legs (*2) workout (tough with the squats!!!) and eccentric heel raises right after breakfast. Nothing planned really so I got myself ready for the swimming pool. Not forgetting that I wished to do a new test run on gravel. To skip waiting for the tram, I biked to the pool (the thighs seemed fine but screamed a bit from time to time…). Today’s challenge (!) was to bike at max gear 5, i.e. not higher than that. This means you feel pedalling in mashed potatoes most of the time… But at least the thighs liked it (I think?)

Well at the pool, I did the following workout:
– Mini pyramid : 1-2-3-2-1 (*100), with the 200s with pull-buoy and plaquettes and the other freestyle.
– (Half) Odd pyramid: 1-3-5-3-1 (*100), with 300 with pull-buoy and plaquettes and other freestyle. Did up to the 500 and stopped as 1) was tired and really needed energy and 2) was a bit bored.

A bit of sauna and direction to the track. Biking of course! Arriving there, the track was empty…understandable as the sun started soon to make this place as a steaming oven… Anyway, I was there so as good to do my test run. 4km clockwise, 4km inverse clock, 3 laps clockwise and last 2 laps inverse clock. Felt quite good… for the heel! Because the left calf was always close to cramp and the right one from time to time. The thighs were constantly at the limit of pain, but rarely broke out. Became soaking wet from lap 2 (out of 25!!!). Stopped after 3laps and at km4 for stretch. Then extra stop for water drinking and wetting the head before the last 4laps (got dried by the sun probably before the end of one lap…). And bike home after that.

So today’s “rest day workout” turned into:
– 12 km biking
– 1900m swimming
– 10km running
(& a lot of sweating, but not measured…).

Back home, all reserved were probably empty since a while! So banana, vitargo yellow to drink right after crossing the door! Then shower and rest under the cloudy sun. Late lunch of pasta, avocado sauce and two eggs. Yummy! With a large glass of orange juice. Refreshing!
Rest of afternoon spent on massaging the thighs, resting the body and mind and a bit of reading.

Tomorrow WILL be a real recovery day (might bike to the sea but reeeeeraaaally easy!)


When a workout turns (lactic) acid…

What an awful night… So warm outside and no wind to bring inside. So a bit tired this morning. After eccentric heel raises and oat porridge with banana and blueberries (Yummy!), time to get ready for a new 50 km bike. Like earlier this week, planning a 5K slow, 15K fast, 5K slow and same in the way back after a banana pause. The 5K warmup went fine, good weather and almost no wind. Started the fast 15K and got company of another cyclist from this beginning. So did not look really at my pace nor my pulse (which I really would like to see raising…). We talked all the way to the end of the first serie. Then took a break at a little harbour.

image

Pause km 25

Ate my banana and for this workout, I actually tested to have my camelbak with water. Much easier for drinking every 10K. Although really warm and sweaty on the back… The return was a bit tougher but could reach two fast km above 30 km/h (yippie…). Well back home took a bit of rest and as the skies looked fine decided for a detour to the sea. Really windy and cloudy. Trued to deep my feet and then went up to the thighs (which had by now accumulated lots of lactic avid from the previous ride). But seriously, no way I went further.  Too cold to stay I decided to head home.  Was really close to stop by a shop and buy a warm sweater but the brain is so smart to tell the rest of the body that “no way, it is only 8 km home…”. Well three daily bike workout ended in a total of 75km. Pretty tired, especially in the front of the thighs, I tested a hot/cold shock to see  if it would be better. Took an extra dinner as well (pasta radiators with two eggs and lots of grated emmenthal on the top). Hoping it will make me less tired, but it feels pillow-time is arriving soon. Might take a rest day tomorrow instead of Saturday….although I would try a test run as well…

Nice evening to you…