Running longer and faster… a few thoughts…

Archive for January, 2014

Is carb depletion really necessary then?

After one day having a stomach emptying itself without even asking, and drinking “fluid replacement”-stuff, it was well rested I woke up this morning. Although a bit late, breakfast was on time (had time to work a bit before as well 🙂 ) and even had time for a shower before school meeting. As I was up and ready, decided to take my final run right away instead of waiting for lunch time (and probably bite my nails until then! – no, I am not biting my nails 🙂 ). Pretty freezing start so headed back home for getting a winter top layer. None for the legs as the tights felt way enough (and they generally get warm anyway). Yapp, needed 500m to get the body back to normal temperature and it felt fine for the rest. After an easy warm-up (read: the legs run, the head focus on not falling on the snow and slush and the mind think it is therefore easy and slow pace…NOT!) just a little stretch and off to a fast tempo piece. Way too fast first km (although this is when checking the watch I noticed it, once again the brain said: all good and easy, just continue…), slowed down then and tried to ignore the beeps of the watch indicating I was outside the expected pace range. Once again focus on the road where the bike path was not (as I would have wanted) that cleared out. Several bikes coming from the other side indicated loudly that I was too move (and I answered loudly as well that I would not run on the icy-snowy-slushy part of the road). But of course I did it for 3 bikes which did not appear to move themselves to let me run 😦 WHATEVER! Just continued me and my beeping watch. After a bit more than half the distance I turned back and run from where I was coming from. Slower pace then due to the 180º turn, but still beeping watch … Completed the fast piece nicely and without falling on my bum a single time (achievement of the year so far!). Then it was just to get back home at an easy pace (read: once again the brain says it is slooooooooooooow, but the watch says it is not). Good run indeed, just can I be given the opportunity to explode now, please?

Back home, stretch, shower and quickly continued to work. Around lunch felt a bit “worried” not to have any hunger feeling so checked this by calling a nurse and she recommended to continue to take it easy with “hard” food. Choose white bread, pasta, rice and avoid vegetable or fibers. Wonderful, on my carb depletion day… So after talking a bit, she said I could have eggs, boiled fish or meat… yeah… just boring stuff! The afternoon continued with more work and after last meeting of the day, time for massage. This time it was not painful (almost). Cannot understand he is always finding spots which are not making themselves heard until he pushes them… But it was fine. Back home and a bit more work before starting the real stuff: PACKING! All the hand-luggage (race outfit and shoes, gels, passport, hair-stuff…) were already ready since yesterday. So this evening it was just to get the little clothes needed for the days I won’t race. SOOOOO nice to take out bikini, sun glasses and sun cream. Hopefully the weather will be nice then (it has actually been cloudy and raining last week…). Now I am just turning round round round like a cheetah in a cage and seriously it ain’t fun! The plan will soon be to throw all in the suitcase, switch on the tv and try to fall asleep… Any suggestion otherwise?

So carb depletion day 1? sure! not really planned this way. But feeling fine (in comparison to last year when I was actually sick in my stomach). Keeping fingers crossed that tomorrow the carbs will be liked then! Still have to think how to lay the race… but this can wait until Friday morning 😉

Dubai…3days and a few hours to go…(shall I start screaming now?….)


History repeating itself? (the sequel…)

Déjà-vu can be weird, but here seriously I would gladly skip this. Woke up this morning with stomach cramps and chose to ignore them and replace the apparently-not-working-sleep-in by a nice reading-in-the-bed time. This was without counting the back and forth to the loo during this time 😦 Yeah, no glamour in running, although this has nothing to do with running. Decided to postpone my easy run a bit. Looking at food just made me start feeling nauseous 😦 so it was with (very) empty stomach I went out for a run. Once again, snow had fallen during the night and this morning was the choice for running pretty simple: snow, slippery surfaces, snow with gravel, slush or from time to time cleared up street (or bike path)… Of course, the latter one would be my first choice, but to get one, I had to go through most of the others. Easy tempo (took actually the extra layer clothes to make it (almost) impossible to increase the pace…although the pavement and the snow/slush/whatever-could-be-there made all the work for me!). Got to turn back after 4.2km as the street along the water was not cleared up and seriously I was not equipped for a run on the snow today. Got another route on the way back… slightly uphill, with the sun in the face…Hmmmm niiiiice…? until it started to blow directly to my face and this with all the snow which was light enough to fly… Nice? don’t think so! The extra detour turned out to be a real pain and I changed route again to go back to the bike path which was runnable… All this at an easy pace and slippery under the shoes.

Now the rest of the day was extremely boring as I thought it felt much better after the run and decided…to eat 😦 Not too good idea as all went out shortly after. So no food, just drinking throughout the day (and yes, this sounds like last year prep, although one day in advance…). Down now to salted water-stuff and 2 teas in the stomach, took a bath to get a bit relaxed. Not helping the stomach, but the head maybe.

So…what’s the plan now? early bedtime is on the top of the list. This will at least help in shutting down the mind thinking that the form is not there, the energy levels are down, that the race is to soon and that the snow is my worst enemy…

Just cannot wait to be there now… Less than 4 days to go

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Short long run, but still a long run

Waking up once again at the time that would be nice to finish on Friday 🙂 Always good to visualize, right? Easy breakfast, steadying and time for -finally- going out for a run. A long one. Well, a short long run, but still a long run. A bit of stomach cramps before leaving 😦 Felt good however to be out, despite the real annoying snow and gravel on the streets. All to make this run tricky and slow. Too many layers of clothes made it definitely not simple to run any faster, but could get 15km out anyway. So that was good. Still feeling a bit lethargic of not running, but when I do it feels good.
Not many days left, not many things to fix before leaving, …too short time left… Hoping the weather is getting better before leaving so can get a couple of runs still.

Tired tired tired…meaning bedtime now!


What is one more day under the snow…if not one day closer to next Friday? :)

6:55am, pre-alarm kindly helping the brain to wake up…the first thing coming into mind then being: “let me cross the finish line in exactly one week from now!!!” 🙂 Then the day just started…

Already white outside, no need to check. Easy start, with breakfast in front of first task for work. And the day just went on…and on…and on. Meetings, preparation, explanation, planning, more preparation…all to get finished before next Tuesday and ready for my return on Monday (because of course the world never stops turning when I am going to a race… I wish!). Been frozen all day long, despite extra pullovers and warm tea (maybe too many…). Lunch time arrived and it felt like sushi should be on the menu. But with unconfirmed meeting right after my lunch break, I instead warmed a waffle with nutella and a banana 😛 THEN I went for sushi after my meeting. Pretty snowy and slippery on the pavement so I bravely walked on the road instead… Lunch completed quickly so picked up my package…NEW SHOES! Yippie! With yesterday’s parcel with 4 new shorts, today felt like Christmas all over again 🙂 The only catch was that I cannot try any of those new apparels due to the rubbish weather outside… So might spend the weekend in short tights and running shoes inside my home 🙂 If the weather continue this way, it’s gonna be treadmill instead. Not a chance I put myself on the icy snow those days! And the other positive with this potential treadmill session is to use my new shorts (probably the only positive with treadmill in winter!).

Now work day& week are over. Hot bath after dinner (spinach purée with potatoes and parsnip with thin beef slices and garlic. Tomatoes as well to have the plate a but colourful 🙂 ). Then time for more rest with scary movie (if I don’t fall asleep before…).

Now it really starts to feel under the skin… No pain in the hamstring (should be said reeeeeal fast so it does not change!), but really…WHY this wait (when I could be running right now OR tomorrow morning…). With the tapering comes next week the carb depletion (not looking forward to) and carboloading (yoooohooo!). And of course, travel and race and sun and…more rest afterwards!

Dubai…less than 7 days to go…the final week started…


History repeating itself?

Now it starts to feel real…not! Up for core and stability workout, looked through the window noticing the white cover on the roofs…again! Good long workout, have to find new workout music as the three I find were used all this morning (and were not too motivating I think). Quick shower, quick breakfast (porridge and mix fruits) and it was time for first meeting of the day. Work work and work and it wad lunch time.

Was expecting that the snow would have disappeared, but no. On with the gear for a long intervals run. 0°C was definitely a bit chilly. Motivation for running? Well, it must have been there somewhere as I was really freezing when going out and still push the start button of my Garmin within 20 seconds of hitting the pavement. Probably because otherwise I would have transformed into an ice cube! First km  of warmup felt a bit easy and slow, but were not. Short pause for stretch and off to stay the first long interval. Drizzling snow in the face with head wind, still keeping the smile on my lips as I would have it in the back in the way home… Slippery bike path, especially the white paint indicating the separation between bike side and pedestrian side. So had to be quick at changing lines. This first interval went fine but the main effort was to keep a paced and not go faster than this. Short pause, walking slowly under the snow falling and start for a shorter interval. Similar pace for half the distance? Should not be difficult right? Well it was tricky to get up to speed but half way the legs felt light and nice, and even gave an acceleration. Ended with easy cool down. And btw after turning back, the wind did similar manoeuvre…so I had it in the face once more 😦

Really enjoyable workout. Similar workout wad done before Dubai last year, under same weather and kind of similar feeling (I think…). But after that it was time for more work until it was time to stop working 🙂
Change of clothes for an evening at the restaurant with friends and my Galette 🙂 Pretty tired now so time for bed. Rest day tomorrow…


When “rest” rhymes with “pest”

The longest day ever… OK, not really, this was on June 21st the longest day of the year 🙂

Today was full rest and with no training. As usual this feels not too much fun. Occupied myself from start of the day to end with work, work and more work, with a short break to check my eyes as it felt a bit blurry with the latest batch of lenses. But apparently all good. Got new ones to test from tomorrow. Back to the “rest-thing”. Must find so many posts out there about the purpose, the necessity, the benefits, any drawback… of a rest. I do not deny the positive effects that a rest will have. However, it is mentally challenging so close to a race, not to be able to move the finger (in this case: the feet and legs!). And even worse…is to see all the OTHERS who are running around in the city…just because THEY can… Yes, a bit frustrated today (ok, a LOT frustrated today). Because when not running, the brain seems to be missing the oxygen input generally received during the runs. It feels like a week from a race, it is not even physically feasible to run this distance (despite having done it several time) and here I am not even talking about the pace or whatever expectation that may be set. The weather was way better than yesterday as well and would have been a great day to run… On the top of this, after having had a day of hunger yesterday (and I thought I ate way enough), today felt like I was eating ALL.THE.TIME (even though I was not)…

Food plan for today was pretty simple, grahamsporridge with mix berries and banana for breakfast, risotto with fish and tomato/cucumber for lunch and oven-baked root vegetables w/two eggs in the over as well for dinner. The day saw as well lots of tea drinking and water as well, on the top of this some extra fruits.

Completed anyway the day by a bit of baking for tomorrow evening: French “Galette des Rois” 🙂 Hope it taste good because I had no idea how long it should actually stay in the oven (well, the recipe said it but it was a range of 15min+/-… where anything can happen…). Will see if I’ll be the Queen tomorrow!

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Galette des rois…

So now, bubble bath for relaxing a bit stiff shoulders and bedtime. Feels that this week has been ALL about sleeping!

Oh yes, have been as well using wisely (?) my transport time to the optician with reading a few articles from RunnerConnect (as I am a bit late in my reading…). Good to read about “the myths about marathon taper”, “What to do after a marathon”, “What strategy to set for your marathon”… Always nice with some reminders and inspirations…

Countdown continues…


9 days to go and snow on the tracks…

Countdown has started of course… It starts already when you get your mind set to the participation to a race and then it becomes a silent countdown until you have paid the registration fee… It remains silent for a while until you start efficiently the training dedicated to this particular race (can be a year or a few months or even a few days). Like for your birthday: you wait for it ALL year long, then it arrives and the day after (also called “non-birthday day”) you start counting down (364 days to go,…363 days to go…) 🙂 Now there is something special to change for 3 to 2 digits while counting down, but the change from 2 digits to 1 digit is making the whole thing SO much more real! No chance to change anything in the training, all is already done. Make the most of the days left without overdoing things (you can most likely create a mess, rather than improve at this stage). Do not change anything in your way of eating (well, might be an idea not to eat the same portions as earlier if you are tapering down and getting 30-40% less exercises… because the expected extra weight that you may take anyway during the taper, should not be related to unnecessary food you eat because you are used to (says she who barely count the calories, nor check really the amount of food arriving in her plates…).

So countdown? check!

And there is this “never say never” or “what was it I told you” or “history is repeating itself”… The winter has been extremely mild (apart from a couple of freezing days, a few snow days…when was it again?, and windywindywindyrainy days). But NOW it came. Already right before bedtime, I noted the light light white cover on the roof of the houses through my windows. Just hoping it would not last and that this morning it would be gone… SURE! This morning was covered with a “cotton-cover” on the roofs, streets and cars… Exactly what I did not want: Checking my diary from last year… SAME THING HAPPENED! Exactly 9 days before Dubai, a light snow cover had fallen on the city. The difference is that today was interval-day (last year I had an easy distance run, mainly due to the still slightly pain in the calf). So after a really good night’s sleep, I started early to work so I could take a break for a strength session. Core & stability for close to an hour and enjoying it…That is why I should do that more often!!! Then more work after a well-deserved mix-fruit smoothie. Took the lunch break for my interval run. Started a bit annoying with noticing the pavement was pretty slippery, so back home, get the anti-slip for the shoes, set them up and then…took approx.50m to noticed that the streets (outside mine) were free of snow. Dropped my anti-slip at the video store and started an easy jog. Thought I would check the roads and see where I could do my intervals. Took a little detour and it was feeling fine (although some parts of the bike path to be used would mean to run between two traffic lights and try to get it well-synced to get the green light…). Decided to get to the docks and hoped for not having slippery surface there. A few accelerations during the last 500m and a little stretching. No bike to pull me for the first interval so I took a bus instead (but this is way tougher too follow! 🙂 ). Series of 200s are quite fun to do (OK, I can recall not saying that after the first time I did that on track, as it took a couple of days to get the muscle soreness on the thighs to disappear… But now it is fine :). Nice feeling for most of them, a couple of intervals a bit tough (giving heavier breathing at the end). Have reflected that despite having some with a higher effort, it is still not at max pace it was done. But really satisfied of those series, and ended with a (little-too-fast) 1.5km as I had been a bit optimistic when estimating the time the run would take. Quick shower, banana+soygurt and tea before starting with the first meeting of the afternoon. Had then a 30minutes until the next meeting so took a regular portion of ravioli with green asparagus (Yummy!) and then it was time to continue to work…late.

Now to summarize today, it has been pretty well for training and this, despite the weather outside. Hope this remains “running weather” until next week so I will not have to pull myself to the gym and do the final runs on treadmil… Have eaten pretty normally, but felt so extremely hungry all day long… Had added extra fruits, nuts and even a ham-toast… but still very hungry. Now had a camomile infusion and it feels my eyes are closing themselves…

Dubai…9 days to go…

 


10 days to go and still…

not really willing to slow down. Tapering is an important part of all training and it generally goes well (apart from the two days of carbs depletion…). But today, Oh, my!… it feels like the day will never end.

Up early (but not THAT much), resisted to the impulse to jump in my snickers for an early run (and the temperature shown on my mobile was indeed helping on this…-10ºC…), so nope. No early morning run. Breakfast with three croissants and a tea 🙂 (one croissant was not mine, and how do you explain with a smile that “well, I will take the last croissant…because I am running a marathon next week”?…Not sure it went home 😉 ). Started work and at first break took a VSA leg*2 workout (cut it into two as I had a meeting starting then @9:30am, but the meeting finishing slightly early I could complete the workout). Then more meetings and by lunch time I decided to take a little longer break. On the floor for a “plank variations – 50sec” serie. A bit tough to reach the 50sec, but when it is done, it feels so good! Then into three layers (!) of clothes to go out in the cold. Temperature expected to be -6ºC (real feel -11ºC!). Once again, did not like really to have the extra layers as it feels like running with a diaper almost and the legs movements are a bit slower and strange with all this (OK, I could have skipped the compression socks, but it felt good to have). Wow – so cold when getting my little nose outside. Great investment to have neck warmers (and yes, I still look like a thief, but seriously…to you saying that: would a thief have bright colours? Apricot bonnet, blue mixed tights and sometimes colourful neck warmer?…I don’t think so!). Back to the run: took approximately 3km to get a nice warm(er) feeling in the body, keeping an easy pace and just letting the legs following the music. Had never run more than a couple of time on this music and it suits perfectly for “brainless-activity-and-legs-in-control” runs! Nice enough there was no wind, which made the layers of clothes a bit too many, and once again I thought about stopping on the side of the road to strip off my long tights (nobody would really notice I run in winter underwear, would they?). By km8, I stopped briefly for light stretch. Then did some drills (have in my new year resolutions to do drills at least once a week… so as good to do it on Mondays, so it is done 😉 ). Real fun to do, especially while watching the cars passing by and looking at me with this strange look saying “what the *** is she doing?!?!”. Then continued my easy run, up the hill and down the hill, when I realized I took another route which would make my run 2km longer…On a regular day, why not. But for tapering, I should really not take extra mileage…shouldn’t I? So the alternative were: 1) run the extra 2km home, 2) stop right there (almost) and take the tram home or 3) walk back home the 2 last km. Alternative 2 is not existing in my mind if not injured, and alternative 3 meant freezing my bum for 2km… so there was really no other alternative but to run home 🙂 Easy paced 14km in a cold city. All good then…

Quick stretch after the run, hot shower and smoothie+banana before starting to work again. 1hour later, got the leftover of goulash soup (Hmmm, delicious the first time and re-heated is even better!) and …. continued to work. By 3:30pm, it felt my day had been already 28hours long and my legs craved to go out and run…. But no says the head, extremely firm and decided… Sitting and working on my Pilates ball all afternoon to avoid any potential pain/ache in the left hamstring… which worked fine.

But seriously, now workday is over, night is on the city and it would feel so nice to get out and run… So strong mind to have for NOT doing it… Looking around to determine what will be today’s dinner and probably will aim for fruits and …fat (?). This is recommended for the tapering weeks to decrease progressively the calories intake and to complete this to have less fat (still for the 20-25% of daily intake) and have carbs instead. Surely I will stop drinking a pint of olive oil to compensate with the carbs… 🙂 I just loved the suggestion on RunnersConnect saying to swap pancakes with butter for maple syrup (already doing this syrup-thing… should I change it to something else?…) or have pasta with tomato sauce instead of cheese (already doing this as well…Start believing that I am generally deficient in fat…NOT!). So anything generally on my dinner table is fully acceptable in my standards 🙂

Time for dinner! and some rest…(Tapering week 1 officially started…yeah…)

Dubai…10 days to go!!!


Hills, wind, long run and a bit of recovery

Summary of the last four days of training:

Thursday: Up with the birds (well, actually and probably BEFORE them) as it was time for double runs and honestly did not have much time available during daylight (or day at all) so the first run started 5am. Easy one, just running and completed it with hillwork (i.e. up&down 10 times with the encouragements of an early awaken lady smoking at her window…). 14K later it was time to get the fastest shower ever, prepare for b-day breakfast, celebrate and then start with the first meeting with Japan @8am… The whole day passed pretty fast with the latest meeting postponed to Friday, which left me an hour to start for the second round. As my mp3 ear-plugs died on me in the morning (and when this happens after 2km it ain’t fun and motivating to continue…even though you do continue!), I took another route for the distance run, short stop to purchase new ear-plugs, on with the music and off I continue the run on the bridge (back & forth and then on the straight line along the harbour. Nice in the air, but by km10 a bit of cramp and tiredness (did not stop me from turning back after a little hill to take it once more the other way around and get to my hillwork as in the morning). Same hill, still in the dark, but this time I had to take into account the cars going up&down (and not really liking I was running in the middle of the road) and as well the huge trucks repairing the road on the top of the hill. I had dropped my jacket at home after the distance and had only my long sleeves but still working really well. Light legs, just flying up, real nice feeling. When ticking the end of the 10th up, it started to drop small snow flakes from the skies and when I aimed for home it started to rain and then heavily rain. Did not matter, I was just happy to have completed those runs and this special day. Had to take into account the calves still a bit sored, but with the compression socks, it felt that it was helping. Another good part of the day (there were plenty of nice parts!) was to have finally ordered new running shorts and to have gotten two new pairs of shoes which hopefully will arrive soon. Same as the ones bought in August which have accumulated together almost 2,000km already… Ended the day with celebrating G in an Indian restaurant (where I secretly hoped I would handle the food nicely… might not be wise to try new restaurant, food… a few weeks before a race.)

Friday: Early morning once more, for this recovery run. Took it really easy. Had planned a 10K and then turned right aiming for a 12K. Stopped by A’s home, knocked at the kitchen window and said hi and continue my run (although on another route than turning back). So it ended with a 15K at real easy pace, which was ok. The day passed, sushi @lunch and then cosy evening, which would hopefully make me rested for the long run of the following day.

Saturday: Once again, when the clock ring and it shows 3:30am, the brain has to think a bit about what it is supposed to happen now. Felt quite rested, got my early breakfast (regular oat-porridge, super berries mix and oat-milk) and aimed to bed for some rest. Got up a bit later, allowed myself a 30-minutes waking-up part to get myself ready, checking my gels and water in my camelbak, opting for my wind-jacket despite the risks of possible rain or snow and deciding for a possible route to get this long run done. Music on, took really easy first km, necessary pitstop after 5km and then arrived on the long harbour road. Strangely the lights on the side of the road where switching off themselves when I just arrived and pass them…Pretty spooky, when you have the sea on one side and some houses still asleep on the other side. Anyhow, short stop to decide once more what to do for this first fast bout. Decided for headwind 1K then turn back and continue the bout – hoping for tailwind… Did not however plan for the road being almost pitch black, with knee-high lights showing the road only to the 30cm around the lights and when getting to the houses area, the lights there were not functioning, which made me complete this first km in a really annoying pitch black road…even more annoying was that I had to turn back after 1km and take this road again…The only “fun” (!) part was the houses lights with movement detectors which were turning on when passing them (but no light enough on the road unfortunately). Of course the tailwind never appear, had to fight to get down to the pace I wished to have and when reached, the bout was almost finished… A new pitstop and off for an easy km and a new pitstop (strategy of eating/drinking has been pretty tricky this last month, so hoping that it will work as usual in Dubai…). Started my second fast bout with headwind…WHAT? you said headwind? on this road it is supposed to be tailwind… Pretty frustrated not to reach the fast pace expected, having to stop 2 times because the wind was too strong to run (and stubbornly I refused to turn 180ºC and benefit from a tailwind for this fast part). So ended pretty annoyed and got to calm down and tried to re-focus when starting the final fast part. Not a chance… Headwind (where does it come from really? Must be waiting for me somewhere…) and then lack of focus, made this bout once again pretty difficult mind-wise. Yes, the pace was there, but focus on the distance, the run, the pace… nothing was working correctly. Good for completing the run was that after a slow part (and another pitstop) the fun part of the run arrived with alternate fast/slow. Seeing the pace I got for those parts, the legs were definitely showing they did not work as they could have in the 26 first km… Anyhow, when completing the series fast/slow and the 2km after that, I was 2km short on my log run…so I took an extra round to get up to 32km. When loading my run, I noted that I had missed to set 5km fast in the workout and had only 3km fast… Anyhow, was extremely frustrated of the run as would have expected to run a bit better. Fortunately the fast/slow series at the end kept my mood up 🙂 Rest of the day was chilling out as generally after long runs, a bit of shopping and a movie from the sofa. Nice sleep after that! Calves were now all fine but the left hamstring made itself reminded again 😦

Sunday: last day of the week…started with a sleep-in until…7am 🙂 Easy start, drop-off at soccer practice and took my recovery run as planned. Although my mp3 refused to start, I had to run with just the wind in my ears, the tip-tap of my shoes on the pavement and my so-loud thoughts in my head… All good (except my heart rate showing so extremely high values again despite the pretty slow pace… and yes, there is something wrong with the monitor! not me…). Took the days easy after that with home-cooking of goulash soup with G, an hour walk in the cold w/ET and then dinner of lasagne topped with waffle and chocolate ice-cream for dessert… Nothing better for completing a Sunday, right?

Summary of the week: quite some km still, and 3 days of nice quality workout. Now it is really time to start tapering down (volume not intensity). The body is feeling quite fine (although without this hamstring spooking around it would be great, or this stomach cramping during the long run). The mind itself has to keep its focus and not letting itself distracted now. Not many days left, but still too many for thinking of plenty of other things…

A bit of rest now, cannot wait to fly in a little more than a week and just be there…

Dubai…11 days to go!!!


Stop trusting your ears and listen to your eyes instead…

Tricky night. In bed around 10:30pm, took a while to finally fall asleep but then the rain woke me up…thought it must be around 3-push and if though it would be as good to go up…but no, the clock indicated 11:27pm… Disappointment! Back to sleep (easier said than done…) and then it was really time to go up…4:35am…10 minutes earlier than the clock. Still ok. Took half an hour to get ready and kind-of waking up. Had my new cool army blue tights on as well as compression socks for the still light sore calves. Massage pre-run with warmup chilli cream and rain jacket on before flying away 🙂
Soooo nice it was to run at a normal pace again. Tried not to be too excited about it though… Pretty easy pace under the city lights, light and refreshing wind. Great. If only I would have listened to my eyes and skipped the rain jacket…Too much rain had fallen during the night, impairing my ears (and judgement for clothes).

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Did my rehab exercises after this early morning run and then enough time for breakfast (enjoyed 2 croissants and warm chocolate oat milk…yummy) and be at the office by 8 🙂

Lunch of veal with double portion of potato puree, drank a few tea mugs as usual and then it wad time to get back home again.
A bit tired it was as good to get directly out for intervals otherwise they would never be done… Dressed lighter than this morning and of course, got some rain at the end of the warm up and first two intervals. But ok. More drizzle, right 🙂 Have never done that many reps of 400s, not too easy, but really enjoyable (yes, it was enjoyable!). Cool down went in the streets around home to get a round figure 😉
Shower, protein drink and just had to wait for fish en papillotes and after cosy storytelling, it is now time for bed. Will be sleeping good I think!