Running longer and faster… a few thoughts…

Back to work, still sweaty and a sunny-hilly race… (summary of still another week without laptop)

(Week 28072014-03082014) Fully into the core challenge, daily rehab for the knee, starting to work and a race on the top of the week. A bit of activities indeed!

Monday was dedicated to rest. Rehab and core workout were the best way of starting the day, also it ended pretty tired after this first day of going back to work. No difficulty to fall asleep, and easy to wake up with those *###&%!! seagulls screaming @3am in the morning. Went back to sleep though and felt rested when Tuesday started.

Despite a bit boring night, got up for rehab and core, but felt like it would be easier and nicer to get straight to the running to skip the possible heat and be able to get to work at a decent time as well. Serie of 1,000m is at the moment something I really like. It feels like the short 200 and the long 1,000 are the only distances I can get some satisfactory pace right now. So, took an easy warmup, stretch and then headed to the flatest place for running these intervals. Really happy with this workout. Especially when done after a rest day which felt pretty tired and sluggish…and a bad night on the top of it! Started with 7-8 intervals in plan but thought that making it 5 today would be already great. Then changed a bit the outlay of the serie by turning back after 3 intervals instead of 4, which made the mind thinking a bit then! Completed the 7th interval and it felt definitely necessary (!) to get a final one to enjoy the run a bit longer 🙂 Real good workout. Got my final km at the 4th best pace ever 3:40 🙂 Even noticing I was clapping and singing out loud during some of the intervals… (don’t ask!). The knee rehab followed right after the interval workout… which i do NOT recommend! Really sweaty adn tired, it made the whole rehab pretty much tougher than it should. Then a full nice day at work before getting back home, changing back to running gear for a recovery run at pretty easy pace. Cold shower after that and got ready for nice evening in nice company. Pretty tired though, fell on the pillow and did not have to count to “2” probably before I joined Dreamland…

Just for the fun of it (!), started Wednesday with core workout and directly to the nearest Gardens for a morning easy trail run directly followed by stretch for the knee. Felt all good for recovery workout from the day before. Especially after short night and long work day ahead. Pretty warm outside, lots to work on, all good so to finish the day with the rehab session. Surely a bit tired by then, but it had to be done…

Thursday turned into rest day. Not planned this way directly, but having a possible race on Saturday made this change necessary… Well, necessary and necessary. Was feeling like climbing up the walls by the start of the evening, resisted to get out in the morning but it was way too hard in the evening. So jumped on my bike for an easy 25km tour with the sun in the eyes during half of the time. Really nice to enjoy the colourful landscape at this time of the evening 🙂 (Yeah…a bit spooky as well in some places, but it faded away as biked a bit faster then…). Good for the legs and refreshing for the mind. Lots to think about…

Started  Friday with core and rehab and headed to the office. Meetings and nice lunch with colleagues under the sun (and a bit chilly when the clouds covered the sun…), seeing the rain through the window and then directly home for an easy afternoon run to check the form before Saturday’s race. A bit heavy at first, the legs got better after a while and the run ended pretty nicely. Quick shower and a bit of food before bicycling to the sea for a quick swim and a nice chat under the last rays of the sun. Easy evening, ready for Saturday’s race… The afternoon run was a good way to check the body and mind as well as was the first run without the knee being taped. Worked all fine. Surely a bit tired after the run and definitely after the bike, but all fine.

And here came Saturday. Up with the birds, got myself ready and it was time for training race 🙂 Got my bag ready, two changes (just in case 🙂 ) and food in the belly. Warm outside and sunny, all good, right? Ready for “Musselloppet“. Race report here… Good training race, nice afternoon and sunny day. Tired at the end of this Saturday. Happy to have run it 🙂

Woke up Sunday with rain on the roof. Nothing heavy, but enough to clear the air. Tired in the body, tired in the mind, no motivation… Perfect start for the day… Quick shower for waking up a bit and off to the pavement. Pretty heavy first km. Stretched a bit and then easy pace for 3 more km before joining the route of Göteborgsvarvet. Route I followed all the way to the end and more afterwards. But back to km4. Took the first bridge pretty easily. Had started some drizzling rain, nice for keeping myself awaken… Got to change a bit the route as some streets are not available outside the race-day. Felt all ok, apart from the fact that it was slow, heavy and without any motivation. By km8 started to count in my head the multiplication tables from 2 to 10. Shortly after finishing, still needing something to occupy the mind, so started the same multiplication table but from 10 to 2 downwards… Yapp! Kept myself awaken!!! Definitely. Was happy to see km10 and then km11 was already there. The light rain stopped around km15 and a beautiful and warm sun replaced it. The left knee felt good all the way. So for the last 2km, went a bit faster. The legs wanted it 😛 So the whole run went a bit faster than planned, but still ok for a long run. 25km all good on asphalt! Spent the rest of the day resting and strangely extremely thirsty. Always strange to come from a workout and dropping water! Anyhow, the weather and warmth were not optimal for being hungrig, but got a pizza in the tummy to ensure energy was there for the body. Got the rehab program done later on during the day and this.is.not.optimal.at.all (did I say it already?!?!?). SO extremely tired, felt like I had used all the energy in the body really…

 

This was my week of running: Pretty tired at the end, rich of one more race experience and a knee which seems to be in better shape since a while. Keeping fingers crossed really.

How was your running week?
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