Running longer and faster… a few thoughts…

Recovery, stress, legs vs head and a bit of sunshine :)

(week 181113 – 241113)
Promised to take a real whole week of recovery (well, I agree to run slow, low effort-level and short runs…nothing else!)

Monday will always start the week, so better get used to it! Easy day (training-side only), got into my running gear only for easy transport jog from concert hall back home. Slippery on the pavements, night already… better be careful. Extremely tired, was not difficult to fall on the bed and sleep…

Tuesday got a late start (well, early for working as did not feel like running. Cancelled meeting got me a little time-slot for an easy 8km (and yes, it was done carefully slow). A bit amazed actually as my mp3 had died and I was to run SLOW and WITHOUT music. Which generally is not a good combination. Would rather run fast without music to get it done… But went fine. Got along with the working day and completed the whole day with a second easy 8km (this time in shorts…) over the bridge and back . Yes it was a bit cold, especially on the bridge with little wind, but felt ok otherwise. Tricky to get some sleep after that though… I also discovered that I passed just quite rightly the 10km/day this day 🙂 To keep up this daily average, still have to run from this day until 31 December (included) approx. 418.3km… Will see how it goes 😉

Wednesday started with a bit of hesitation, and really staying in bed longer was more appealing than going out when the temperature is expected to be -2/3ºC… Instead of the 8km planned, dragged myself through an easy 7km, buying croissants for the first meeting of the day (Oh…have to mention that the bakery is about 1km from home… so yes, I took a little detour…). Long day at work, so needed some fresh air and oxygen to keep the brain up & running (ha ha ha!). Ended with a nice easy pace 10km, where actually the head said several times to stop but the legs would not listen… A bit of coordination to work on apparently 🙂 So no this type of easy pace run is NOT helping at all after a long day at work for cleansing the head…. Tough workout would have done great (but once again… I did promise to take it easy…).

Thursday was once again a very long day of work so an evening run was quite nice to have. As I did not take any “short run” in the morning, I decided to have little longer one in the darkness of the city. Went a bit faster than planned, but seriously the feeling was easy, and the effort pretty low. So I would give it a “Pass” anyway.

Friday once again served as rest day. Better off training with the workload this day. Got to finish the day with a very nice concert where E was singing, a good dinner in restaurant and a vampire movie to complete the evening. Got pretty late in bed after that… so much for a rest day!

Saturday got to see me awaken quite early, but still wondered how to set the running during the day. One run, two runs, one short+one medium… until I was called for duties to cheer at the Athletics competition… 5 hours later, the legs felt like running. Had in mind an easy 10/12, by km 3-4 changed my mind to a 15km and when I saw the bridge I could not resist to get on it back & forth before aiming back home for an evening of laundry. Evening half-marathon. Quite fun 🙂

Sunday would have been the last of the easy recovery week… and it was. Got up at a decent time, so took breakfast and waited an hour before jumping into my gear. Planned once again not to check what the watch was recording, just hearing the km-beeps. 10-12km easy pace ? or double ? or whatever?. Got today again some warm-up chili cream on the legs and they respond well (the tricky is after the run and under the shower where it is really burning then!). This turned into a very nice long run, easy feeling and no pressure. Sunshine in the face most of the time, ran along the harbours (meaning slippery on the pavement where there was water pools…). but all-in-all it turned into a very nice and easy 25km with everything but a slow pace… The effort itself was low nevertheless… Got to have my recovery drink after that and it was just a bit of wait until my massage. Surprisingly, the hamstring was not the most painful, far from it. The shoulders however were loaded with tension (which is translated into “stress is in the house!”). So will have to check this out. The legs felt fine and I was really grateful for the foot massage as they were a bit tired actually. Now the evening is already there and the darkness has fallen on the city. Evening activities are simple: tidying, working and pretty soon sleeping!

Summary of the week: S.L.O.W. this is how the week could be summarized.  It can be fine to take some time off, but the slow running would have to count as such. Now there are two more weeks of stress as well as running to do. Will see how the whole thing is working out… Strength training has been on the “absent”-side this week, only got the visit of Hovers on a regular basis…There is ALWAYS time for a straight hover (or two or three…).

Sunshine through the trees

Sunshine through the trees

Curious swans

Curious swans

A bit of forest in an ocean of asphalt...

A bit of forest in an ocean of asphalt…

 

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