Running longer and faster… a few thoughts…

Posts tagged “evening

Race Report – Midnattsloppet 2016/08/20

Midnattsloppet2016

Not tired after a 10K…something wrong with me?

Planned: training-race. Not really thinking of a sub40 here, but close to 40 was in the plan

Actual: 42:29.
place: 12th women, 1st age category, 187 total.

In brief? Safe start. Way too slow kms to the 1st church. Way too slow and careful on the way down. Way too slow km to the 2nd church. Well, yap. A bit too many “way-too-slow” km in this race. But at least I was not tired at the end… My theory? 10K-races SUCK! (or maybe it is me that suck at 10K-races…or both…)

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BEFORE THE RACE

Night all ok. Woke up and waited a bit for a leg-shaking morning jog. Bought bagels for breakfast and then back home. This time the “bagel-hunt” was started later to ensure the place to actually find freshly baked bagels would be opened. Shower, breakfast. And…nothing. Just had to wait. A bit less than 12 hours! Hesitated in going back to bed, but turned into the tv on and watch the next episodes of Prison break season 2. After 2 DVDs I felt a bit tired, so a bit of walking around and then really bored. Hot bath and reading about marathon training “the French way”. Still too many hours before start… Lunch around 2:30pm – leftover from yesterday (Indian chicken with rice). Felt all fine afterwards. Still too much time to kill. More of Prison Break. And then it rained… Wonderful! 6:30pm was the time to get the BIB for the elite group, so I biked to the start and there had to wait 15 minutes as they had not received the BIB yet. Waited in a pretty empty VIP-tent. Back home, there was still so much time to kill. Discovered unfortunately that the lamps of all our bikes had been stolen. Wonderful! One thing I really did not want to think about before a race. Even a training-race 😦 Got myself ready. Fixed the hair, attached the BIB, hesitated for the shorts though. But I wanted a pocket for my home key so I chose my army blue shorts together with my club sports bra. And of course my superfast running shoes (Swifty). Hmmm… OK. One hour before start, time to get warmed up. Had drunk sport drink all day until 6:30pm. Took an Aptonia gel before leaving home. Attached a little red LED-lamp on the back of my sports bra (so people would see me in the dark…) and one on each hip (red and green). Better be seen than sorry! Started to run with the rain-poncho on. The preparations were going on, but honestly during my morning run it was just empty of everything! Got to the start. Quick pitstop in the woods. Drizzle had started and turned into rain short after.

8:25pm – 35 minutes to start and I was finished with the warmup. Additional pitstop under the rain. Jogged to the start. Group 1b & 1C started to fill in. No elite yet in 1a. Waited until 10minutes before start to get in. By then the lights had switched off and on at least twice… Wonderful! Met Tricky right before the start: Great with a warm hug as I was really freezing by then.

9:23pm – waiting as usual for the start and hearing as usual that it will be delayed by five minutes. Getting a high-five from Y Tregaro 🙂 Smiles from other runners. A hug from Maria B. OK. Music in the ears is ready. When will this stupid start be given?

9:28pm – off with the rain poncho. No more rain, but still a few minutes to start. Still freezing…

10 seconds to start… OK, don’t panic… Why are the guys from the race holding us still? Are they going to vanish in less than 10seconds?!?! I will probably not push, but the fast beasts before me will probably do…

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The RACE

PANG! Finally! Start is given. Getting a little push from a guy trying to pass me already on the right side (where there was actually NO place at all). And we are in the (close-to-complete) dark already a few meters after the start. Impossible to see where we are running and I know that this area is full with holes in the soil… Turning right and getting to jump a bit for skipping the first large water pool on the asphalt. Keeping a safe place on the right side. Letting all the fast guys of group 1a & 1b passing by. All fine. I am having an eye on the gals. Maria B has made it under 40minutes when I ran two years ago. So my “plan” is basically to shorten as much as possible the difference this time 😛 The plan is easy-fast-comfortable to km4. Hopefully close to 4min-tempo. Then probably drop of the pace to 4:20-30 or more for the next km to get to the Church and then win back this time with a superfast downhill km, then easy to the next church (and probably slow too on the way up) and then it is only 2km left 🙂 Plan sounding good in my ears at least! The first left turn is taken very carefully as the crazy guys all around are just running like…well…crazy guys! And in the dark I definitely do not want to jeopardize my feet and legs and all the rest. So easy. Maybe too easy for the first km, but ok. (definitely not feeling on “race-mode” by then). Then getting passed by a gal which has a race-tshirt. Meaning she did not start in the elite group (where all had their club outfit), which also means that she started quite behind me. Not good. Keeping an eye on her. Could not see Maria B any longer…. on the other side, it is pretty dark and everyone is having the same tshirt… Just try to find one in a million! Ok, one in ten thousand… Down towards Mariaplan. All fine. Breathing is nice and easy. Turning all around and then getting the right turn. Here it is so dark, cannot see the guy holding a flag and getting it right into my face. Wonderful! Turn right…seeing the first fast runners already on the other street a bit forward. We still have to turn left and then right to get to km2. OK. Back on good track. All looking fine. The gal is quite ahead of me, but that’s fine. I’ll pass her shortly I thought. Taking little longer steps, enjoying passing guys along the way. Getting strange looks btw when passing them. Passing Mariaplan again and the gal is slowing down. Easy passing by and then all fine up to km3. Slightly above 4min. Then up the hill and down and up again. Legs are strong and feeling good. Very tight to pass people here. My “hold right, please” do not have much effect on the guys before me. So I chose to run on the right of all of them. Had decided to take a gel by km4. Not needed, but feeling that it could help as the last “real food” was lunch at 2:30pm… Wonderful experience again…dropping my gel and swearing out loud (I did not notice it, but a child shouted to her mum: “She just said “F…”!!!”). OMG how annoying. Back on the race. I know I don’t need it, but still annoyed. Hoping that my home keys did not fall at the same time though… Reaching km4 in a decent 4:05. OK. Still good. Turning right and getting the screams of Klara’s parents 🙂 THANKS! (always tricky to recognize people in the dark!). Then further on, I actually recognize Magnus B from MIK 🙂 Smile again! And already turning right and up. Feeling fine. Probably too fine. Quick check at the watch and indeed…it IS too fine! And then turn left (already?) and straight slightly up and forward. High-five to half of the kids dressed in KEX-choklad tshirt. And turn left to a darker place (sorry…darker road 🙂 ). OK, km5 is clocked at 4:21 on my watch and it IS way slower than I planned. Halfway done, Halfway to go! The great there is that the fast guys and gals have not yet gone down the church hill 🙂 I am not THAT slow 🙂 Seeing them going down at a devil’s fast pace. Guy, guy, more guys, then a short group of gal, guy, guy…OK, by then I generally see Maria B. Feeling the uphill is going fine, i.e. too slow for being in the race. Taking it very careful as the road had no light. Did they do that on purpose? Switching off all the street lights? It is wet and slippery. Sliding a bit on leaves on the wet asphalt. Wonderful…make me fall now… Strong up to the Church. Feeling that I am reaaaally slow there. But then accelerating after turning around it. Taking the road instead of the pavement like most of the guys. And then it is just a downhill. Yooooohooo! Although the downhill is still in the dark and the “careful” side of me is definitely controlling the running down. Km6 is passed in crazy slow 4:54min. Which was NOT in the plan 😦 Definitely not happy. Could also feel that my wonderful downhill pace is not even starting as I cannot see where my feet are going. Running on the water, having to pass guys on the right and then on the left and then turn right with short stretch before another stiff downhill stretch. This one went in 3:35 a couple of days ago and it felt well-controlled…km7 is timed today slightly under 4min. What is going on?!?!? Not even having fun. Smiling right and left when hearing “nice lamps” (had forgotten that my hips are wearing my LED-lamps 🙂 ) And another right turn. Straight to the church. And there once again it felt heavy. Seeing Hanna O at the bottom of the slope. Big smile! And easy up on the top of the toes. Hearing in my head “You Shaaaall Not Stoooop”. OK, probably needing sugar soon! Making it fine to Nordostpassagen. Feeling that it went quite well actually. Passing the km8-sign, which is placed way before the “real” km8. Which is clocked in crazy slow 5min!!! REALLY?!?!? Where did this come from? Continuing without much of motivation for accelerating. Not tired, but why should I even try “kind of”. Running under the light bridges felt a bit strange (and the music was NOT adapted to sub40-pace!). Passing Plikta and now it is downhill for a while. Accelerating. Passing guys there. Feeling that I should really stop for a pitstop but that would not work really… Reaching the “sprint” area, trying to accelerate passing three guys, and then it is already km9…Good with those big light-stuff indicating the km. Less than one to go. Have more strength than it looks probably. Accelerating as much as I can. Turning right. In the dark. And a water pool… Seeing that we are not running towards Preem-station but taking almost the path of Göteborgsvarvet. (Good I trained on this one too…). Passing a few guys still. And then it is 600m left. 500m. Too dark really to run with full confidence and feeling safe from not falling. Now on the gravel. 300M to go. Gravel is awful to run on, but in the dark and after the rain, it feels even worth. Hoping really loud in my head that there is no hole in the soil until we reach the track. And finally the track! IN THE DARK?!?!? What are they thinking. Turning a sharp left and getting all what I can for this final 200m. That’s the end. Trying to get to the guy in front of me and shortening the distance but not making it before him. Seeing the clock ticking… 42:23..24..25… And yes! Making it to the finish line. Stopping the watch on 42:27. Not tired nor really happy, but training is training.

=> official time: 42:29 – place 12 (K40 – place 1)

AFTER FINISH LINE:

Stopped the watch. Hmmm… OK. What do you do when you just finish a race, see people having difficulty to breath, some sitting or laying down and you are just there…10seconds after the finish, breathing is back to normal and you feel…well,…like you have done enough warm-up? Not being cocky here. The final sprint DOES take on everyone, but a few steps and it is gone. Walking easy to get my medal, a banana, a chocolate bar and a sport drink. Meeting Maria B who made it a bit above 40minutes this time. Getting a large smile from Tricky who has completed this hilly race as probable “cooldown” after his morning marathon… A bit of chat and then it is time to get back home…running 🙂

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Weather:
15.0° Drizzle, Feels like 15.0°, 8 kph SSE wind, 94% humidity – rainy before the race, drizzle a bit during, nice in the air. No wind 🙂 Humid? Definitely!

Food: chicken+rice & mint tea + bagel w/honey +banana (@3:30am) / banana @7pm / Aptonia salted butter/caramel @8:20pm / banana+ kex cholad+water right after. Bagel w/honey + mint tea after the shower back home

during: nothing.

Gear: SOC army blue shorts, Casal Iconic black MIK sports bra, rain poncho. Shoes were exactly what they should be 🙂

Shoes: ADIDAS Adizero Adios Boost – Purple (Swifty)
=> still with a hole in the net of the right shoe…

13/ let’s make it an average 13. Effort level was not high. The first 4km were in a good strong 12 low 13. Nice and comfortable effort. Good breathing. Then 2 km up not fully high on the effort scale as I slowed down so extremely much. Felt comfortable on the way up anyway. Not easy, but comfortable. 13 -effort level is generally set to the average training. It should feel something without being too hard. You know you have been sweating, basically. Mentally it felt strong all the way, although from time to time I seriously considered that the pace was not careful enough as it was very dark. Not liking this way of running at all. Fine with the rain, fine with running late, but please make some light next time!!!

NOTE: Once again this was a hilly race…(Yeaaah…what’s wrong with me to choose this type of races, really?…). But the route is well-known. Very good training but should have absolutely gone faster that it did. Can pinpoint almost all the places where I knew I was slower than planned and actually did not do anything about it. This is a 10K, not a half-marathon or a marathon… Just getting in on the record and that was good for an evening training. Would have probably run this better if done early in the morning…

AFTER THE RACE:

Left Tricky to get his car and ran easy back home with a bottle of sport-drink in each hand. Good for the balance 🙂 Back at home, it turned into shower, little food and more of Prison break. Unable to sleep for a while. Considered a short while to go for an easy run, but ate instead a bit for having enough energy in store for the Sunday long run 🙂

NOTE: The HR band was very annoying with all this rain. It kept stopping the connection with the watch on a regular basis during the warmup. The HR during the race is well as usual. Straight to the top and then flat up there 🙂

 

NOTE: the organization of the race could be improved in lots of ways. For sure they made a huge work for changing the start/finish area due to unforeseen problems with the grass in the park where it was originally planned to wait/start/finish. But as usual, and for all the Midnattsloppet I have run, the start was once again delayed. The lights along the race were once again NOT enough. It is one thing to run on your own in the dark under the city lights, it is another one when 10.000 runners are passing the streets and you can barely see where you are going. Some places were extremely dark – close to pitch black. The cheering all around was a bit light this year, but cannot blame them due to the rain falling right before and being as well one of the night of Kulturkalaset in the city…

NOTE: once again the ranking at the end is done on net time, not gun time. 5 gals got a faster net time but arrived with a longer gun time… Hopefully there are no guy in the top 12-gal this year…(hope they are checking this…)

Still considering this (fake) tatoo on the calve saying on the left one “10Ks suck!” and on the right one “Marathon rules”…


Meet my new “friend”…

image

This bike will be my friend for a little while…

 

One week has passed since being back from Dubai and still not running.

Monday was travel-day. Leaving 3:35am for arriving after lunch at home, loosing approximately 20°C during the trip and being welcomed by snow, rain and cold. I knew I should have stayed in Dubai… Took this day as rest day.

Tuesday this week was dedicated to finding out what was wrong with me left foot. First a 40-minutes wait before getting to the doctor, regular check of the foot. Walked on the toes and then on the heels. All ok. The doc suggested as well that it could be overwork. But really? After one week doing nothing, it should feel a bit better and not worse. Because now it feels even when I walk… Got sent to take an X ray of the foot. To check whether it could be broken or a stress fracture or nothing. Walked slowly to the xray place. Took 6 minutes including the wait for my turn and I walked back home. Checked with the doc if I could/should go to the physiotherapist now or wait for the results of the xray (which are taking up to 4-5 days…). So biked to the physio Erik S. and there, got him to press on my foot, compare both feet and conclude that until we know for sure if there is or not a stress fracture, it was better to just bike or run in the pool. And avoid all foot-specific workout. Back home and more work to do.

Wednesday turned into a rest day as well. Lots at work to catch up as well as trying to figure out where I could be training as biking outdoor seemed impossible due to the weather and the next two weeks program includes bike and water-running. Cannot run in my bath-tub…

Thursday, time to raise from the ashes!!! And move that butt a bit. Long day at work and directly followed by interval workout on bike outdoor in the dark. Worked quite well actually. A bit unsure what “tempo-pace” is while biking, so took the fastest I felt I could. 3*(2-4-6 minutes). Woke up the body pretty well. Quick shower afterwards and directly to the cinema to watch an Indian movie on the court system there. (forgot to eat right after the bike, so had to buy a vanilla bun before the movie…). Good movie, but after a long working day and bike workout, I felt pretty tired and my eyes closed themselves a few times… No problem to fall asleep after that.

And finally it was Friday. Early start, work and chat with the physiotherapist Anna. When the day was complete, went to the gym closest to home to try a free session. Bike. Intervals on time. Got to drink my water bottle and lots of sweat. Stretch. And bought a gym-card, so I could bike indoor at any time of the day while my foot was not back on track.

Real slow start to the weekend. Saturday lunch arrived after a bit of tv-watching and then time for workout. Bike indoor. 3*10 minutes. Increase of pace every two minutes to reach tempo-pace. Once again, nor knowing really what to refer to, I arbitrarily decided on the rpm to have. The final two minutes of each serie went however way fatter than I thought I could handled, being at the end of the 10-minutes interval. All good. Especially when noticing there is a little fan on the top of the bike… Could be handy when biking for a while and getting sweat! Rest of the day turned into easy at home. And late in bed after movie almost watched to the end… 2.5 seconds and I was gone to Dreamland…

Final day of the week, Sunday started to early for my taste. But had to get prepared breakfast for the first one to get to the athletics competition. Took this time for getting in the mat for a core&stability workout. Not to good balance on the left foot… But not too much better on the right one either! Anyhow, took 26+minutes. Time to jump into bike-shorts and off to the gym. Good to see that “my” bike was available. Decided to go for a hill program, 60 minutes. Started the little fan on low after a couple of minutes and it was just to pedal pedal and pedal more. Lots of water drinking again, but thanks to the fan (?) did not feel really sweaty. Light stretch and back home. In shorts and bare legs. Through the streets with snow and 2°C outside. The large plate of pasta with green peas and ham felt well-deserved after this workout 🙂 Not much rest after that, as it was high time for the afternoon indoor-athletics competition. Got to find some Gatorade (which was not possible before here in this cold country…). As well as having new references for 600m (E) and 800m (G) for how fast I should be running my intervals in the near future… Challenge is on! Still snow outside. Chill out rest of the day, preparing for a fully-booked week ahead. One more week with bike and water-running workouts. Hope to get at least once to the swimming pool…and that the Xray will show something or nothing, but at least that can start taking care of this foot of mine…

Great week to you! Keep on running (or biking, or swimming, or walking…)


When the countdown reaches the one-figure number of days left…. THEN it is for real!

Today, the countdown has reached M Day-8… Yapp, the countdown that starts so many days, weeks, months before is now down to this little figure… Aaaaaaaaaahhh! What should be done now. Since Thursday the left foot has not been cooperating too well. Got a rest day on Friday as planned and an easy run on Saturday. But when getting my butt out on Sunday… took a few 20-40m to feel the foot was not too well, and 2-400m to decide that I would not jeopardize my foot for a training 2 weeks before a race. So back home and run cancelled. Probably the first time EVER (?) that I cancel a run after a few hundreds. Rested on Sunday and Monday was “copy/paste” from Sunday (although I went to work and got to bed indecently late). Did massage this stupid foot every evening and slept with a nice scent of tiger balm in the bedroom. Tuesday morning felt ok, almost the foot that I forgot I had! Did massage it with tiger balm before going to work and thought afterwards that I would probably not be the best colleague to sit beside during the morning training as my foot was having this strong liniment scent 🙂 Nobody complained (or nobody dared to complain…). Anyhow, Tuesday ended with a 21km bike tour in the dark and the crazy cold. Could hardly feel my fingertops and my toes after 4km… and it was still 4ºC outside… Hot shower, more massage and bed time. Did my light core exercises in the morning btw and this is always those 10minutes bringing all the strength required for the day 🙂 Great!

Today Wednesday started late(r) than planned. Got to rush the preparation of breakfast and headed to work pretty fast. Until it was lunch time and there I happily (and anxiously?) changed into running gear. Hit the pavement with a bit mixed feelings and started to run. The left foot felt like running on the FULL under foot, when the right one behaved as usual. Got to km3 with the heavy feeling of running “blue whale-style” (if blue whales could run, they would do it this way…). Really heavy feeling and thought I was way off in the slow-motion paces. But nope. sub5 and continuing the rest of the run this way. The left foot made itself reminded from time to time, but nothing terrible or harmful. When stopping the run, it felt…nothing. So yes, maybe the shoes can impact a bit. Definitely possible to run the race next week at this pace, but that would mean being 50 minutes slower than my plan… would be a good long run under the sun…not fully satisfactory though. Anyhow, it will go the way it will go. No need to make plans at the moment as the foot is not fine and far from optimal. Not even running on endorphins would help at this point. Will see then…

Time for more tea before resting and bed time (already gasping…)

8 days to go 🙂 


Race Report – Midnattsloppet – 2014 – 2014/08/23

Planned: 10K as temporun – training race
Actual: 10K @42:53 🙂 – place 18 all women (11th at the finish line), 4th in age category

Not the easiest/flattest/lightest of the route…. Got the kicks and rehab done in the morning. Spend the day wandering around and rush at the end to get prepared. Porridge around 7:00pm and shower to get ready at 8:15pm… Not too great preps this time. Got to set the hair up, prepared the shoes and double-checked the watch and the chip on the shoes. All set. Ran easy to the start using the last slope and final 1.5km of the route 🙂 Fun to see people cheering already, one saying that the first runner was already passing by (he he he, I wish!). Saw the final preparations for limiting the road and noted the wind in the final street… Fortunately the rain was not there. Had been raining cats&dogs a couple of time during the day, but now it was just lightly windy. Arrived 8:45pm at the start, figured out where the start 1A was (nothing looks the same when it is dark!), got a stop to the loo and…. Started to wait. Having friends meeting at the tram stop at 9pm I decided to go and check them out. Nice to meet a talk a bit before the race. Met Lennart as well from the club and then it was already 9:08pm…Maybe should try this thing called “warm-up”… Left with all the best luck and smiles and off to the start. Met Maria B (Hälle IF) warming up. This is her who won at Kungsbacka vintermilen last year J A few accelerations in the dark, found my plastic bag cover I had hidden behind a tree and then started the wait for the start…among the coolest gang of elite runners J Felt a bit misplaced, but what the heck… I did qualify for starting there (even if I am probably and by far the slowest of the group on a 10K 😛 ). And almost 5minutes to start aaaaand the heavy rain started to fall on us like crazy. Yeaaaah! Fourth time I run this race and everytime it has been a wet start. As long as the start is not delayed this year I think… right when the speaker announces that we have a 5minutes delay for the start… Can definitely see that HE is under cover when WE are under the rain… Not many smiles from the runners around me, I can tell. Doing a bit of jumping, moving a bit, smiling to the guys around me (and yes…the “misplaced” feeling does increase then!). When hearing 10 seconds to start… REALLY?!?!? Cannot he announce a countdown like…1 minute to start…30sec… and he even shout in the speaker “TWO SECONDS TO START”…

9:35pm – Start it is! Rushing as fast I can in the dark and I just see a thundering yellow on my right and a thundering green/black on my left. And off we went. Nice that the rain had kindly stopped before the start. We run onto a close to pitch black street and then turn and up the little slope. A wave of men with fucshia tshirts just burst passed me (the tshirt colour is the chosen one for this year’s race and all runners are to wear it – apart from elite who may if they want or choose to run in their club’s colours…which I chose 🙂 White singlet, black Moremiles shorts, black arm sleeves and Adidas Adizero Adios Boost Orange. A fast-like outfit :)). Back to the race. The long first straight line is going fine, tricky to check the pace as it is dark out there. Turning up right and then right again to reach km1. Lots of beeping on the first control matt… to start hearing cursing guys all around. So I lift my eyes from my feet (don’t want to walk on something or water or whatever and fall!) and see…small white plastic hurdles ahead of us!!!! WHAT IS THIS?!?!? All are rushing on the left of those…which is a VERY wet grass and then for the final 2-3 then most are running above those “plastic tubes” on the ground…which I decide to do…forgetting that I am probably 2m smaller than most of the guys here and then I actually have to JUMP (!?!?!) above those hurdles and on the last one, my foot step on something which is under the white plastic stuff and the left ankle shouted a bit. NOT A HAPPY ME then. (and no cursing from my side, but definitely not happy)… and it is only km1!!!! Continued the run and then left and it is downhill. Nice with some cheering (WOW, people came despite the rain!!!). and at the end of the street… a giant disco bowl is hanging high in the air…and all the floor is actually turning and bouncing and I already feel sick…like sea-sick! And it is the turning right then and thanks! The street-lights are back and normal after that! Straight and easy, if the first km went sub4, the second one will be far from it. But who cares? Nice and easy to km3. Had been passed by 2 women by now (all the elites are far away now…). I got a nice rhythm and let all the guys passing by. Feels like a marathon start. All are rushing, but I know there are 42km to go… Let’s them rush… Until the brain is waking up around km3 and remember it is only 10K to run this evening. Anyhow, the light fake slope to km4 is heavier that before. Nice to have no wind and no rain though. Reaching the water-station and taking an energy drink. Dropping half on the nice guy giving it to me and then just rinsing my mouth with the rest left and spotting out the whole thing (disgusting taste!). Getting back to the run and hearing MW cheering on the side (yes, I will try to catch up with #22 and see if he (?) is cute!) and the new slope is arriving. Nice and easy, easier than during training actually. The turn to km5 is great with music and hearing someone shouting my name is even better! Twice in less of a km 😛 Passing the 5K in 21:06. D*mn…. 6seconds slower than I wished… But continuing.

The first half was easy-peasy really. Passing a bunch of guys on the way to the slope. A bit of cheering from Magnus from the club (thanks!) and then just taking 2 dextrosol at km6 more for the fun of it (?!?!?) than because it is needed. The first slope feels a bit heavy but once again, being a female in the middle of males does call for some cheering. Which I get and thanks for it! Tricky to see who is cheering because it is SO dark. Anyhow, the scary hill to the first church is soon there and still not seeing the first elites passing… Yeaaaaah! I am not THAT slow anyway 🙂 Starting then the uphill and after the first turn, I see the first male runner crazily running downhill…closely followed by the other elites…and here came the first female runner and all others after… Just continuing listening to the cheer-leaders to the way up. Yes, I know I am almost on the top and some are slowing down…which makes me accelerating a bit (kind of). Have no clue of my pace by now. Just feeling all ok – training-like. Have seen Maria B going down on my way up. So I estimate she is 1km or so ahead of me… Sounds like a sub40 to me… Passing km7 and then turning around Masthuggetskyrkan…to get stopped almost by all the guys taking water or sport-drink at the station, trickily placed JUST after a turn and in the downhill on the other side of the Church 😦 And it is to bite it a bit, headwind for a short while and time to rush down. WHY ARE YOU SLOWING DOWN GUYS?!?!? I have to cut a bit on the left side for passing guys slowing down in the downhill… Not a chance I do that. I know how fast it can be taken. Down down down and fast fast fast. Not seeing anybody really on the way down, just passing people. And turning left to the next downhill… this one we have to run it on the pavement (which I think was stupid, because the street is much less slippery-like than the pavement…but I am not the one arranging the race…). And it is just fast and faster and almost fastest 🙂 It is now less than 2km and it is going nicely fast (not race-like fast, but good enough for today). Passing Andrej who is cheering my name (thanks!) and here comes the first of my best fans G parking on his kickboard and shouting to keep the pace up and all will be good J More of my name in the same street and then the final right turn towards the soon-to-come Church slope. Hearing a functionary cheering that I took the slope quite nicely earlier the first time (i.e. on my way to the start) so I just have to do the same now! Cool to be recognized in the dark! (then I remember I have my club outfit and not a fuchsia tshirt. Difficult to hide…). And the heavy(est) part of the race starts…almost; G has made it to the start of the hill for more cheering..Can’t let him down really! So rushing a bit more (ok, I noticed that I take smaller steps AND looking at my shoes then…) and seeing E&T on the right side…OF COURSE I am making a short curve out for some high-five J And a smile (as if it is not painful…). Passing the music band (sorry, did not noticed what it was for music…to concentrated on NOT stopping and walking). Now it is only a few meters to the end of this *#%!& hill and to the almost-final street. Not too many stopping, but several slowing down here – as expected. Gosh, this is heavy with those small slopes here and there. Getting to km9 and I am just dead tired… but ONE km is left. Just have to rush with the wave of guys around me…some just waking up at this moment…I am waiting for reaching the next street and the little downhill… and accelerating. OK guys, WHY are you slowing down in the downhills?!?!? I jump on the pavement and run there passing probably a bunch of guys there and then of course I have to take the external side of the right curve but who cares… I am almost done! And it is just not long at all. I feel the legs are burning (this chili cream is just killing me! Never getting warm-feeling when I need it). And turning right and it is not much left. On the way up the final slope I just feel like flying. Noting a few guys and deciding they won’t finish before me. Just rushing through the crowd and accelerating, hearing the kind and happy cheering of the guys I am passing…I am on a cloud and I see that the clock is not yet to 43:xx…JUST.A.LITTLE.BIT.MORE….Aaaaand YES! It is finished. Pressing the watch on 42:51. SOOOOOO glad to have made it under 43. The plan was under 45 minutes for this route. Even I ran this race two years ago right under 44 minutes, the route this year was tougher. So sub45 was a good to have. So sub43 was definitely a happy ending… Same as usual after the finish line: Medal, banana, water, cheering from guys around me (fun to hear one saying “I thought I could beat you but you were to strong at the end. How are you doing that?” J and another one just hugging me for the fun of running passed him (Hmmm OK, then!)). After that, just turn back and got more water and then pressed saved on my watch and started again the clock for running back home. Easy peasy pace. Ready for running 3 times the distance already run…. Yapp, have to work on the “being-tired-at-the-end-of-a-10K-race”.

Official time: 42:53

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Weather: 12ºC, Feels like 12ºC, 8 km/h SSW wind, Humidity 88% (form Garmin). Nice in the air at start, heavy rain for 5minutes before the delayed start (just to make us wet?!?!? Is that part of the plan?), dark in the skies

Food: Grahamsporridge + banana+soymilk @7:00pm, 2 bananas + water right after the race, risotto+Italian sausage 1.5hr after
During: Dextrosol 2@km2&6 (most to wake up…) and mouth-rinsing with sport-drink
Gear: Moremiles short shorts (3), MIK white singlet, black arm sleeves. Real nice to have the arm sleeves when it rained before the start. Might have been a bit chilly otherwise. Shoes were nice and well-suiting…and fast J

Shoes: ADIDAS Adizero Adios Boost – Orange

14/ tricky again to set an effort on this one. Definitely above the normal-workout-effort, but not much more. Of course a bit higher on the way up to the church, definitely a 15 for the last Church 250m-slope, but despite the final 300/400m being fast, the effort then was not more than strong 13. Just running on adrenaline and happiness by then! J

Knee pain: 0/5 – YIPPIE! All good. The body felt all fine and ready for running. 

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NOTE: One more good training race. Better shape that in the previous 10K-race, feeling good just. Once again could the preparations be a bit better (like shower and clothing 45minutes before the start was maybe a liiiittle late for concentration or so…). Warm-up was a little better this time, but could have definitely run 3 more km for being really warm before start. Should have kept my plastic cover on before the start to skip being all wet…. Good to have skipped the music in the ears (dangerous in the dark and in a race!). Great with so many people running as it gave a lot of pull at the end and through the race (well, did not use it during the race, but definitely at the end!)

NOTE: Running in the dark is fun, but racing in the dark ain’t my favorite and far from it. Especially when raining and slippery. Really dangerous I think. Have not fallen, but the ankle slip of the km1 made me a bit scared for the rest of the run… All went fine though.

NOTE: The pre-run done yesterday was on heavy/tired legs and it might have been this during the race as well. No excuse. Just checking how the legs are lately. Probably some rest to plan within short…


The Seven Sweaty days of a sunny week (summary of a sweaty week…still without laptop)

(week 21072014-27072014) 7 days for creating the world and this week they became 7 days of crazy hot temperatures requiring lots of activities (or none at all!)

Kayak-stop :)

Kayak-stop 🙂

Sweaty day #1: or also called “Sweaty Monday“. Crazy enough, started the week with rehab for the knee and a sunny morning run with hillwork. Could push to 12km but by halfway (or even before…) I felt pretty thirsty. Of course no water at hand at this time of the morning. Sun sun sun already. Took it easy for the knee’s sake and it went quite well. But by the time I reached my hill location, I was really in need for whatever but hills! Stopped by a café and with the largest smile I asked kindly for water. The guys in the café left me the place (probably scared by attempt at smiling or by me smelling too bad … or both 🙂 ). Anyhow, got my water and the waiter asked me if I was to faint now or shortly… All good I answered, left my empty glass and headed to the hilly street. Got a serie of 6-7. Felt the knees were pretty light, the legs felt good (WAY better than during the 12km before, which were pretty flat and easy) and up&down with perfect music, people passing-by and not understanding what the strange person I was not only to run up&down but at this time of the day and by this weather… W.H.A.T.E.V.E.R!!! Completed the workout with the daily core challenge, extra stretch and kicks. To push the vice further (!), I did 3minutes of G’s chair as well… All for getting this knee in good shape. Rest of the day dedicated…to rest 🙂

Morning run 8AM @23ºC

Sweaty day #2: which nickname is “Sweaty Tuesday“. OK, running in the morning might not suit everyone, but with the crazy temperatures we were having, better run early. Took an early alarm to get my long interval workout done. (as well as I had a time to follow, going to the physiotherapist at 08:30am..don’t ask me why taking this early timeslot during my vacation…). Got a nice warmup and then headed toward three long intervals. Completed as wexpected although the middle one had to be cut into three. Tricky to hold the expected pace  and moreover, the feeling was to move at snail-pace-under-hot-sun… Had chosen my fast Adidas Adizero Adios boost Orange for the pace and they worked perfectly. No problem whatsoever with the heels 🙂 Pretty fast shower before jumping on my bike to get to the physiotherapist. Who confirmed that the problem was ON the knee cap. The pain felt earlier (before Stockholm marathon) was situated on the left outside of the left knee, but this has disappeared. Now it is apparently an overuse (?) of the tendon on the knee cap. Close to “Jumper’s knee”, which is better (?) to have than “Runner’s knee”. Caught when it is the beginning apparently, I have now to continue the rehab exercises already in place but on a daily basis. The best exercise being the one leg bend 😦 OK, then. Daily it is! Back home. Change to beach outfit, got a quick lunch and off to the sea after resting a bit at home. HOT outside, but at the sea it was warm and large clouds were covering conveniently the sun 🙂 All good, nice company there and on the way home, got stuck for a while under a little tunnel while heavy rain was falling down on us. Here it went my timeslot to go and buy some more tape for my knee… Got a pizza for dinner and then biked home. Tired in the evening. Prepared my stuff for the next day outing and it became pretty late then. Just more sleep needed (if those stupid seagulls could let me sleep…for ONE night…)

Morning run 5:19AM @18-20ºC

Sweaty day #3: but you may name it “Sweaty Wednesday” if you wish…also planned as rest day… Sure! Got up early to bike to the harbour and join friends for a day kayaking 🙂 Last time I did kayaking was when I was way smaller than now (!) and it ended with the head in the water and chosing wind-surfing on the lake the day after (for the record, the wind-surfing ended as bad as the wind stopped blowing when I was in the middle of the lake…meaning paddling with the arms all the way back…). Anyway, got the instructions, and hop in the kayak (ok, not really “hop” because otherwise I would have finished in the water!). Paddling paddling paddling… The secret being to paddle thinking of being Superman (not for the super powers (I wish!) but for the hand up when he flies (this means skipping hurting the wrist while paddling). Got to a nice little island where we settled down (I did not bath more than the legs… too cold for my taste), nice lunch and talk and sunshine and then time for going back home. Paddling all around the little island was real fun (especially when we went in this liiiiiittle and very narrow path, the kayak almost touching the bottom of the water and then being surrounded by beautiful landscape. Of course, this also meant some extra distance to paddle and on the way back home having to cross the sea (which felt like an ocean…) with side or head wind, lots of boats fouling around and making so much waves…. Yapp, a bit tired at the end that even thinking of being Superman with super powers was not really helping… Completed the tour with boat cleaning and then bicycling back home. Real nice day. Definitely not resting, but who cares when you are in good company and have fun! Tired in the evening and a bit anxious to see how the body would be feeling the day after (as the muscles used for paddling are not directly the same as while running, right?…)

Kayak throughout the day: 25-28ºC a bit cloudy sometimes

Sweaty day #4: Wow, thought it would finished at 3 but nope. Sweaty Thursday came up like a charm! Woke up well-rested and got in my gear for an easy 10-12km in the woods (as recommended by the physiotherapist). Drank an ice tea right before and biked to the Gardens. And there… started to run in the forest and it felt so extremely nice that I did a little game, i.e. taking all the exits on the right and go until asphalt is reached and then turn back, run to the nearest crossroad and turn right again aso. Yes, I played this little game earlier, I know. But pushing it to 25km was not directly in the plans… Lack of water was the main little problem during the run. When running on road, it is often possible to at least find a gaz station or little shop for buying or getting water. How do you do that in the woods? When the brain started to think about it, it was exploring all kinds of possible water sources… and I mean all crazy possible water sources. I saw a tree and thought could get to squizz it and have water from it. Or from the moss (think here… no rain or only a few showers since past two weeks… how do you think the moss looks like…) or from the pine cones that had fallen on the ground (YES, I KNOW! THEY ARE DRIED OUT ALREADY… I have been pointed this out a couple of times already now…)… the brain started to think on an uphill that if taking this little stone right there and throwing it right through the slope, it may deflate like a tyre, making the slope easier to climb (and NO, I did not try this). Reaching km19, was too tired to think and got to run 1.4km as two circles around trees (i.e. two laps of 700m). Felt good and crazy stupid when the brain started to tell itself that I could continue like that until the end of time… (which I did not listen to…otherwise I would not be writing here!). When reaching the Gardens again, the delicate feeling of the asphalt (yes, the tired brain is talking here) and the great music in the ears just made the legs forgetting all pain and tiredness and just flying downhill. S.O. E.X.T.R.E.M.E.L.Y  N.I.C.E. Reaching the bottom of the hill and Gardens entrance it was 24km perfectly. Saw a sprinkler for the trees, dropped my mp3 and sunglasses and just stood there in front of the water… BEST shower EVER! Of course in such case, it raises some eyebrows, but the kind Garden caretaker just agreed with me that it was nice to shower this way after a good run 🙂 Good shower, the plan was to get back home now… but the body had received what it needed and decided to run up&down the hill one last time 🙂 25km it became (and surely the left knee was a bit tired at the end of this final km…but the whole body & mind felt just.GREAT.!). Bike home, a bit of food, shower, massage and rest under the sun. Until it was time to meet a friend in those same Gardens where we walked (!) for 5km. Good recovery indeed… which continued with biking to the sea with a friend and diving into the cooooold water (what would you not do under pressure?!?!?). But it was actually nice with this heavy sun heating up the whole landscape. Easy bike home and then good rest for the day (I mean sleeping through the night with window and door closed for skipping hearing the crazy seagulls outside…).

Morning long run @7am: started @17ºC, ended @27ºC…

Sweaty day #5: because after 4 it is 5! like after Thursday, you will with high probability reach “Sweaty Friday”… Started the day with kicks, core and rehab exercises before heading to the pavement for a recovery run. Once again, thought that the body would be dead-tired after the kayak and the long run, but nope. Felt all good. Had been taping the knee with this blue elastic tape for a few days and if just placebo effect (because the sexiness of having a blue tape on tanned knee ain’t the top, I would say…), the knee feels good about it during the running. Easy pounding the pavement, almost continued too far, but turned back after 7km and then back home. Not many up&downs, just to rest the legs. All good. Lunch and easy rest under the sun until headed to the sea on bike where – hold on to your seats… – I did SWIM in the sea. This day I had taken my flippers as promised to my friend to swim along with her. And I was thankful for this idea, because it was fun. Not much swimming, but enough for having a good feeling. Then after enjoying a heavy hot sun, we got wet by two HEAVY showers and the second one made us decide to bike home and call it the day. Easy evening after that. A good Friday (sorry… “sweaty Friday”).

Recovery run @8:42am: 23ºC at start and 26-27ºC at end…

Sweaty day #6: And the week is almost finished, you reach the weekend with the famous “Sweaty Saturday“. Seriously, in this country I would have guessed for 1 or 2 (OK, make it 3) sweaty following days, but not SIX! Anyhow, once again had a great plan of going up early for running short intervals… You got it by now…did not work out so well and get out on the pavement around 9am, when the sun was already high and hot (I wish it would have been “only” warm!!!). No warrior would let him/herself impressed by this weather, correct? 🙂 so started with an easy warm-up and by its end, was already regretting not to have taken a bottle of water. I had in my brilliant training plan to run on a track those intervals. Where there is water available. Unfortunately the tracks were closed and I got to run on the bike path (which DOES NOT have water available… well, I did not have any money with me neither for stopping at the close-by supermarkets neither… smart plan, right?). It ended that the short intervals went as they went but had to cut 7 of them into two. Not that I planned it, but felt like stopping (!) after a short while and it happened that it was falling at half-way. Anyhow, got the whole thing done and it was just to get back home and shower and started to smelt under the sun (here I mean “resting”, but seeing the temperature I even had the parasol out and fell asleep under it. Woke up with the rain falling (and here we are talking CRAZY shower rain!). Waited until the rain started to reach me for going back home…and then rested some more 🙂 Evening out in nice restaurant – nice company, nice talk, perfect end for a “Sweaty Saturday” evening!

Morning intervals @9am: 25-28ºC

Sweaty day #7: So when it was decided to make the week of 7 days, nobody thought about the facts that SEVEN sweaty days are VERY much to handle at once! So this Sweaty Sunday started with core exercises and recovery run in the forest. So nice to actually could run there because the temperature was really nice. A bit tricky with running in the woods is that the path never looks the same…especially after rain and leaves falling on it! Anyhow, got a nice and easy recovery run, enjoyed a bit the sun from time to time when leaving the comfort of the trees shadows and then bike home for…yapp! More resting! Of course some rehab for the knee and then a bit of shopping in town before easy afternoon with friend. Just relaxing for last day of vacations before working again. Nice 🙂

Recovery run @9:15am: 20ºC
So was my sweaty week completed! Got lots done, approximately same distance done on bike and on feet 🙂 And definitely lots of activities which were not planned at all…that’s what vacations are for! How was your “sweaty” running week?

Morning uphill to reach the forest/trail path...

Morning uphill to reach the forest/trail path…

 

 

 

 

 

 


The days I…. (summary of a week without laptop)

(week 140714-200714) Running is easy…just jumping into running gear, lacing your shoes and hitting the road…But what a life when one’s laptop is suddenly hibernating and not wanting to wake up… Almost (?!) as painful as a knee not functioning as it should, right?…

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The day I rested… As usual, started the week with a Monday. After four days running, it was high time for some rest. Being a bit late (and/our lazy?) on Sunday, no strength workout was done. Therefore it was time for it. And as usual, it took 30 minutes and felt so good afterwards…WHY is it so tricky to even start this workout?!?! Then core challenge still continuing… Having spent the whole day planning for an outing, bike tour it became. Two easy stops (one for water and one for early light dinner). All bikes worked perfectly and of course we had the company of Mr Headwind… Great workout with GET on a rest day. No need to add that the whole crew was pretty tired at the end of the day!

The day I’ve been cracked… Late up on Monday evening, but ready to run in this Tuesday morning, as at 10:00am, it was time for naprapath check. Easy pace run under the sun, knee quite ok but right hamstring making itself reminded…, stretch and nothing more. Felt a bit heavy, but having skipped the massage after this weekend long run, it was expected to have a stiff and slow body. At the naprapath, time for some cracking 😦 Back, neck, even had a painful massage on the front of the leg (where I am SURE there is NO muscle, just skin…aka therefore the burning pain, right?…), the knot in the top of the left calf… Well, yes, … once again, no dance on roses. (btw: dancing in roses IS painful, not that I tried, but sure if it!). Rest of the day pretty easy with some walking to get the legs moving… Skipped the knee rehab as was a bit tired. And rest day from core challenge as well. OK-day.

The day I closed my eyes, burn myself and could hardly walk… Well-rested on this Wednesday morning, time for intervals. Surely still annoyed because my laptop shows clear brain damaged…it was just to change and get ready for hitting the pavement. Decided to have my heavy training shoes instead of the fast light ones. So that my Achilles heels would not complain before and after (during? Nope, they never shout then). Easy warm up, including eccentric heel raises and stretch. First long interval went fine although too fast start. A short rest and then half the distance, slightly faster. Gosh, I hate this head wind that comes when you really don’t want it… (ok, you probably never want to have head wind…). Short rest and then second long interval, which turned into a painful distance length. Stopped after a few hundreds due to a pain on the front of the left knee cap. Nothing like before on the outside. Massaged a bit, did a few moves and then felt ok to run – although took it easy(er). The final km-interval went however pretty nice and fast…Well, a little thing just… I happened to close my eyes at a moment (!…don’t ask why I do that!) and crossed to the other side of the bike path directly into the bushes of nettles. The burning feeling woke me up immediately and kept on running to the end of the interval. Fully ok pace though… Then finished with an easy cooldown back home. The knee felt all ok then. But shortly after, the pain started. Could hardly change from sitting to standing position without a huge pain on the front of the knee cap. Called the naprapath who suggested to stop doing what is starting the pain (which mean stop “walking”, changing position… and basically lay down and not move…?!?!?). Noticed after a while that the pain was disappearing a bit when walking. Got a lot of reading done on “jumper’s knee” and sounded like it suited pretty much. Unfortunately, there was no magic solution to get this gone (and I mean “for good”). Ended the day with core challenge and core&stability + rehab for hamstring. Not a good day (for running…)

The day I cut my run into two… The evening training as well as the extreme massage I did on the thigh must have helped a bit, because when I went up on Thursday morning, the knee felt better. Not fully fine unfortunately. A bit sensitive. Enough ok for testing it on a short distance run. Am so happy to be able to run slow (!), i.e. the “Swedish runner’s knee” aspect seems to have disappeared. Took an easy 6km, enjoying the sun in the face during most of the run. A bit of stretch did help, but the knee felt a liiittle throughout the run. Shower and the day went on. A bit of walking during the day made the knee feel a bit better, although not fully ok. Decided to get some running done in the evening as well as it was looking ok. Same as in the morning: short distance (took it the other way around just – having the evening sun in the face then!). And once again, the knee felt a bit, but fully ok. More like a tired knee, than a pain in the knee. Same core workout as usual. Felt all good. Not funniest day, but got some running done there.

The day I let an egg fall on my foot… Friday was rest day. Despite this, got up early for doing pancakes as G was leaving early… What to do after that then… Chillout day really, with walk in town under real hot sun. The knee did seem to like all this walking… With all the reading done about jumper’s knee, got that the muscles above the knee had to be strengthened. G’s suggestion was doing the “chair”: back along the wall, you sit as if you had a chair under your bum (but you don’t…). Could get a few minutes (with rest in-between!) but G did all of them without the rest I allowed me… Did some extra stretch as well and abs on the blue ball. Enough for a rest day! Cozy evening to celebrate E in advance and late in bed.

The day I went for a long run and smiled… Japp, .the “late in bed” never helps before a run, except for races. Did feel similar actually (or was it the gallons of tea I drank on Friday that hindered me from sleeping?). Anyhow, only a few hours of sleep and up @6am without alarm: this means “Change into running gear and let’s go”! Saturday‘s long runs are pretty different than Sundays long runs. When you are done, you still have a full day with a city still awaken and can still do stuff… Had found a way of taping the knee to support (?) the knee cap (one of the videos here – I added as well a stripe perpendicular to those shown in the video (from above the knee-through the knee cap-under the knee cap)) and this is how I started my run. First 8km went pretty easy. Stopped for a bit of warmup with heel raises and stretch and the knee was reacting well. So went along with it. Got 8km with alternating fast and slow km and then 6km back home. Got 22km at a more than decent pace and a knee which did not complain…during the running. Back home, pancakes were waiting for me 🙂 Shower, breakfast and off I went for a massage (at this time the knee was pretty sensitive and painful – or just tired?). Anyhow, I would not have been able to run to the massage place. Ask to insist on the left knee area and right hamstring…which she did…OUCH! But if this is necessary to get better, so be it! Back home and a few washing machines later… What do you do when you have trained, massage, cleaned and the clock is indicating 11:11am still… 😛 A bit of rest under the sun – legs up to rest from the long run, and light lunch and then time for a bit of walking. Needed some sun cream and went to not one, not two but THREE shops for not even finding the one I wanted. But at least I got some walking to release any tension in the legs. And what best after a long run, rest under the sun, lots of walking… but a bike tour to get the long-searched sun cream you wanted?… 🙂 On the bike, the knee felt a little sensitive in the uphil as had to stand for pedaling but otherwise, the legs were undecently fit for this day! And unfortunately, not even the large supermarket store had the sun cream I wanted. So I settled for another one (which btw can be found in the shop less than 200m from home…no comment…). Does not matter. This was a very nice way of ending the day. Light dinner and then Batman on tv (not all of it, as I was pretty tired…but still trouble sleeping with all the noise outside…).

The day I went for an easy trail run… When the sun went up, it took a while before I noticed it. Sundays are (or should be) done for sleep-in…except when the weather is expected to turn to warm/hot shortly after 10am… Running gear on, warm tea in the stomach (did not have time for ice tea yesterday… or more likely, I forgot to prepare ice tea on Saturday evening!) and on the bike for warming up an easy(er) way before terrain run. All good to get to the Garden. But when the run starts with one km UPHILL (and here we are talking STEEP uphill), you wonder if this was a good or bad idea. Anyhow, got a full 10K in the woods, loosing my way only 3 times (!) and ensuring to stay on clearly marked paths though. When a km uphill is forcing for walk and get close to 9min…THEN you are talking trail!!! And surely when the final km in the forest is so steep that you have to walk it down (yes, I know…some are so good then can jump down such slopes, but I am not one of them!), surely you are on terrain! Such a relief when reching km9 towards 10 and just unleashing those legs on light downhill was sooooo great! and not only this, but when entering the Gardens, there was still this wonderful km downhill which I used for warmup at start. It went down this time and so crazy fast, I just smiled AAAAAAAAAALL the way (and even continued to run outside the Gardens to finish my final km 🙂 ). All good then. Trail-run for the month? check! A bit of stretch and bike home afterwards. Prepared right away some ice tea and then on the mat for core workout… and strength exercises as well (were planned for Saturday, but felt like not doing it then). The body felt pretty happy after this and needed some well-deserved rest under the sun (and needed a nap as well apparently!). Skipped the plan of biking to the sea, too tired for coming back! So reading and chillout afternoon, when the temperature measured from the kitchen were above 30ºC… Not a bad day, not at all! Completed the day with some good food and a bit of celebration for E with chocolate ice-cream, chocolate brownie and chocolate hundred&thousands with crunchy cake under 🙂 Yummy! Now time for finishing this week review!

Rain, sun, hot, average temp, knee pain, sunbath and some runs as well… Finally the week ends… On the way to be better… (otherwise, all those core and strength workouts will be a good preparation for “Beach 2015″…!)

Have a great running week!

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Nice and hairy cows we meet while bicycling!


Sun, run, sun, run, a missed race and…. did I mention the sun?

The tropical climate continues (without the rainy part…). Humidity pretty high for the past two days, although less than during the week (yeaaah?!?!?). So how to get some workouts in such conditions then?

Friday was planned last work day and had either rest/swimming/other alternative/or easy jog on the program. Chose the easy jog 🙂 R.e.a.l.l.y. s.l.o.w. o.n.e… Averaged at 5:51min/km for 8km with 3km above 6min/km. Well, could have probably increase the pace, but had promised myself to NOT to do that. Heavy feet and legs at start, I stopped for a few minutes after just 500m or so for some eccentric heel raises. No need to say that the passing cars must have wondered what I was doing, facing a shop window and going up & down on one foot for a while… Not bothering me much, I can tell 🙂 When starting again the run, I caught up an older man with a heavy backpack running somewhere (…da!!!) and decided to hang along with him, thinking he could not run THAT fast. A bit surprised to get quick to 5:25 tempo, so I stopped the following and started to run on gravel in the garden. Nice, but soooooo slow….but still keeping this pace. The knee was surprisingly not making itself reminded at this pace, so why not continuing. Two rounds in the garden and off on the asphalt again towards the water….and the sun…. Got pretty warm and sweaty for the last 2km, and really had to slow down for not accelerating way more at the end and get this run out of the way…

And of course, when it is done, you wish you would have run longer… Cold shower, sun cream on, traded running gear to beach outfit and off we left. Spent the rest of day enjoying this first glimpse of vacations 🙂 Back home not too late but ALL were definitely tired. Not missing the rehab and core workout and then time for sleeping…finally…

Woke up today before the alarm rang. Saturday‘s alarm ain’t the funniest, but you got to do what you got to do, right? 😛 After still resting a bit, decided to go up for a run as nothing was planned today, but wished to skip the possible heat for running. Had in mind a 10K easy pace 5:30 or so… The left Achilles heel was quite sensitive at first and I was thankful I did eccentric heel raises for waking up those heels (I think it helps, but a bit unsure…). Took 3km before the heels stopped whining and then it just started as in a great running flow. Turned at km5 and decided to push on extra km and turn back after that (which would turn my 10K into 12K by the time I reach home). Getting to my km6-mark, it felt nice and I continued straight forward, making it the 14/15km-round. All good. Did not have any water, but was still ok. The legs had been tired and a bit heavy at first but ok by then. When reaching to km11, I changed a bit my mind and turned right instead of left, which would make my 10K-which-was-now-a-12K-which-had-turned-into-a-14/15km into an 18km… A long run is planned for Sunday so could as well take it today if the body felt like it. (OK, tomorrow’s long run is 15km, but today it felt like running longer…). Real nice feeling but a bit tired by km13, when was passed by a running couple and decided to follow them a bit close 🙂 Which killed my pace (i.e. I started to run faster than planned, but nicer for the body & mind). So extremely nice it is to have someone deciding the pace and you just hand along. Pace not too fast, not too slow… had music in the ears and it felt great. Dropped the couple 3km before home as they took a shorter way than I wanted. Reached home with a final km acceleration into a decent marathon pace of 4:23/km 🙂 I was happy (and not too sweaty…) 🙂 Even incorporated some drills during km10 (if running at a slow pace, it felt as good to do some drills at the same time…). This is the first decent long run done since Stockholm marathon

Tried to keep the energy intake to the necessary one when reaching home. Indeed, since Stockholm marathon there are a few kilos that have piled up (which is usually the case during the few weeks after a marathon) but it feels they will be hard to loose… So better check it is good & healthy food I eat 🙂 Rest of the day as just dedicated to chilling out. Lunch? New potatoes sautées in the saucepan with pork chops and garlic home made sauce. Dessert a bit after turned to be fresh fruit salad 🙂 Followed a bit on internet the 10K-race I had planned to run today: first of its kind, it was the Swedish Championship for 10K on road… Not a chance I would run as I wish I would have. So this was good to stay home… Patience and rehab and training… Chicago will come soon enough…

One and a half hour table tennis and basket ball later and it was already evening and time for dinner… Home made fajitas…Yummy! as well as fruits and tea (and a Twix while vaccuum-cleaning because I was starving!). Watching “On the other side of the Edge” while doing daily core exercises and now the battle for place 3 of the Football World Cup has started to the advantage of Holland…

Long day ahead tomorrow…and sunny probably…need some rest…

NOTE: from the knee front, it feels ok. No pain nor ache while running, which is nice and enjoyable. For sure the other parts of the body make themselves reminded (hamstrings, calves, arms…) but I would set that on the account of the lack of decent training done for the past few weeks. Feeling nice not to feel the knee 🙂


Run, Sun, Sweat, Rest and a pinch of jalousy… Summary of the week

wpid-20140621_151907.jpgOne more week ending. Seriously – how can time disappear so fast sometimes all the time?!?!? Just back form vacations and it is already Monday tomorrow… Back to work after a sunny week and no possibility to run… how could this work, right? Let’s start with the pinch of jealousy… Sure it is painful to see runners all around, to have a nice weather (or rain) and not being able to get into running gear…So yes, a bit of jealousy when seeing others being able to run when I can’t. Sorry – just had to complain a bit. Now it is done. So there went the week:

Monday started in Turkey with travel back home. No need to say that when crossing the door, all went to bed but me. Time well-used for unpacking starting the laundry and a bit of work…well work which ended late in the afternoon. Noticed around lunch that it was high time for food, without having really time for cooking (read: ate fruits and drank an energy drink…). 6:15pm was time for check at the physiotherapist… Hold on… Yapp! Was smart enough to book a time DURING the soccer game I wanted to check… No worries though, could follow all from start on my mobile, then there was a tv in the waiting room, had to listen carefully to the physiotherapist and then hurry back home to sit in front of the tv 🙂 OK, the physiotherapist said that was good response from the knee, added a couple of exercises to complete the rehab and then new check in three weeks. Rest day – nothing done. Fell asleep like a stone…

Up early, little drizzling outside, running gear on and ready for a fast & short distance on Tuesday. Easy and short warm-up and off I went… but not at all as expected. Stopped several times during this rubbish 6km run. No pain really, but the head was NOT at all ready for running and not even for pushing to continue when it felt hard. Not a chance however to walk back home (had forgotten my tram card…which would have been conveniently used this morning…) so better run-cry-swear-stop-run again and all over until home. Change and directly to work… better to focus on something else, right? Evening got the first updated rehab program (added straight kicks with elastic band and lunges). The rehab program is now to be done every second day. Tired in the evening. Day 2 – gone…

Decided to go for a little “July challenge”. OK I started it on Wednesday July 2nd (so will do it until August 1st). As the running can anyway not be done more often than every second day, let’s work on this core 🙂 Daily Ekvall’s core serie for 31 days…who’s in? 🙂 At least if I cannot run, I’ll have nice abs … he he he! Evening was dedicated to alternative training with bike tour for an hour and then back home for Core&stability (2) workout and Ekvall’s core. Yapp – a bit late for all this, but feeling so good to fall on the bed and sleep right away!… Was it already Day 3?

to wake up early on Thursday morning ready for running intervals 🙂 Had just rained before I went up, so fresh and nice in the air…kind of. Got time intervals for this stupid knee to hold fast tempo. 4*5min and 3*2min. OMG, this felt really nice to run fast! (ok, not super-crazy-fast, but decent-faster than it has been lately and with a nice feeling as well). Core challenge right after (NOTE: not recommended to do planks right after a sweaty run. Tricky to hold on the elbows!) And after well deserved shower, off for long work day. Full with lots to do. Nice to get back home and change for evening with friends. Nice company and good food. Perfect end for this evening….well, there was still some rehab to do before bedtime. A bit tired, but I hold the every-second-day-rehab-program. Really tired after that! More of Day 4 ending 🙂

So Friday started with Core challenge right after getting up (not simple, but at least it is done!). Rest day was declared (read: from training). Heavy at work, nice company at lunch compensated with a bit dull food and then it was soon time to get back home… Tired like no one should be, I rested a bit and got for a thai massage. The main focus areas were simple: left side of the body from slightly above the knee, the thigh, the hip and strangely the shoulder and arm. Nothing fully painful, but far from enjoyable. If pain makes pain disappear, then shall be it! No problem to sleep, despite the short sleep earlier. Definitely needed some rest. Day 5 just disappeared…

Not too late sleep-in, the sun was high and shining on Saturday so got ready for an easy 10K run which turned into a very nice and decent-pace 12K on the hour 🙂 Really happy that the knee did not complain at whole. Nice to feel the sun and the wind on the skin. Sweaty at the end it felt great to start the day this way. Quick shower and changed for getting to Åsa where was held the 10K-race I was expecting to participate. Met club-mates who could run (happy for them). But felt ok to watch the race. Even got the surprise to see Robban on front line for start and ending nicely the race 🙂 There was a 5K as well this day and would I have known, I would have definitely register for running. But too late when I discovered that. The surprise for the day was the amount of food eaten…3 (home made) hamburgers and one sausage, drank coke and juice as well. Not all at once!!! during the day I meant 🙂 Lots of discussion and grilling in good company with club mates. Not too late home, but had still a bit to do: core challenge, rehab and core&stability for the day… Pretty crazy-tired after all this, but as usual it feels so nice when it is DONE! Day 6? already completed…

And today was Sunday. Final day of the week. I know I said the runs should be every second day, but felt fine this morning, so did some eccentric heel raises to “warm up” the heels, got the core session out of the way and changed to running gear after massaging carefully the legs with chilli warmup cream and arnica oil and off I left for a real warm and sunny run…which ended into 16km at nicer pace than yesterday-already-nice-run-pace 🙂 Lots of sweat, even got some cheering on the way, two whistlings (I put this on the “cheering” side), small kids even clapping…Yapp, this was a great run. No knee pain. I.am.happy! Just took a shower to cool down the body, got some fruits and drink and jumped on the bike for a little hour tour 🙂 SO HOT!  During the first half, it felt pretty warm on the back with the sun shining. Small stops for shopping and then turned back home…with strong headwind (and not feeling the sun at all although it felt pretty warm still.  Back home for the third shower of the day and then resting on the mat for a little while under the warm sun. 26ºC – felt nice 🙂 Rest of the day spent pretty easy and chilling out. Enjoyed very much the final of Wimbledon on tv (and it is NOT recommended to iron at the same time such a match is on tv..you may burn yourself…just warning…). A bit of food shopping and doing a quick knee check: still no pain. Now time for a relaxing bath before a good night’s sleep. Final work week ahead before vacations…

 


Tapering week 1 – Day 1 (or a lunch recovery run going way faster than planned, core feels good and lots of work…)

And it was Monday again. Who said time was linear? It is actually going round round round…nothing else!
Started easy after a good night’s sleep with easy core training before breakfast. Choose to continue the “taking-care-of-my-ankles-and-heels” by wearing my blue/green BGS to and at work. Yes, I feel much shorter (ok, I AM shorter!) but if it is needed to have healthy Achilles until Stockholm marathon, so be it. Did have high heels shoes in my bag…just in case 😉
Spend morning in meetings and at lunch headed to another floor to get a colleague for lunch run. And I did not get one, but TWO to follow 🙂 We finally became a group of a few, decided to take an easy 8km to the bridge as most of us had been running the half marathon on Saturday and that was sounding like the smartest thing to do. Did not get the “easy” pace I wanted (and deserved…), but running @ 4:36min/km and talking all along should be listed as a good training 🙂 light stretch when at halfway, little run uphill to the bridge and light run back to work. Quick shower, more chat as I was not the only one changing in the ladies changing room and back to my seat. 2eggs and juice while working. Waited a but for eating a shrimp-wrap (he he he, say this very fast several times “shrimp-wrap” 😛  ) and more meetings.
Left the office later than usual and got home where got chores done and headed to the mat for rehab exercises. Did not get them done since week 18… but it felt ok. Long phone chat with a friend, update of training diary and time for bed…already.
Has been raining a lot this evening. Expecting to be a but chilly when I go out tomorrow morning…

Lots to do and think of this week… Have to make a masterplan for training..even though it is the first week of tapering…more thinking to do… But today the body felt well rested. Would have taken gladly a massage, but plan to do that on Thursday…Day-off 🙂 The mind seems like starting to get into a bubble before race… Pretty strange, feels like going slow motion sometimes…

Stockholm marathon…Less than two weeks from now…


Kind-of-tapering, sun, more work and a training-race under the sun – weekly update…

(Week 20140512-20140518)

Easy Monday, meaning starting up early with light core exercises, then getting to work, back2back meetings, cancelled my running-lunch plans and thought finishing the afternoon working from home. Morning went as planned, but then I got two unplanned meetings at the office, which meant no going back home. Which ALSO meant I could have run at lunch with my colleagues. Saw them leaving the building with a large smile (and me aiming to the restaurant for a nice lunch with a colleague). So lunch run was replaced by an easy afternoon recovery run. Easy pace, no pressure, just nice. A bit sensitive Achilles, which I might see as a result of wearing high heels at work… Solution for race week: wearing snickers (read:running shoes)… Finished the day with packing (light) for travelling on Tuesday.

Long Tuesday started with light core in the morning to wake up the body a bit. Still sensitive heels. Then on a rush: dropp off, fast to work, bus transport for meeting, then back to the office, meetings again, change of lunch plans due to unplanned meeting and then time to get to the train station… 1:45pm and it was lunch time (finally…). Got a sub with chicken teriyaki. OK, I guess. But would trade this for sushi next time. 3hours train-trip. Tried to work but the wifi was rubbish and it was a real pain to get things done. Got the hotel and worked some more (well, what was not done in the train…) and then went out hunting for food. Rest day today. Making me crazy! Felt should have run even just a little bit this morning. Got to an Italian restaurant and ordered pasta, with chicken, mushrooms, leeks and white sauce. Real delicious. Back to the hotel.  Took 30minutes before cramping stomach. Sooooo annoying. Reacting to the cream in the pasta, for sure. But it was SO really good. Took a long hot shower to get rid of the pain and then tired got to bed. Rest day? could have passed on this one!

So what about a “very-long Wednesday” then? Up @6:20am, got ready quick to get to breakfast and there is was already more crowded than NY central station at busy hours… Got a good breakfast, unsure what we would eat during the day. Full day of network meeting. Lovely. Will get my mind busy, getting new ideas and hopefully not thinking about “how-on-earth-I-will-be-setting-a-training-workout-in-today’s-day”… Have the privilege (?) to test-drive 2 trucks (those huge ones, 25.25m and fully load (60tons!)), as well as a city bus and a truck with trailer fully loaded on a gravel road. Pretty fun! Especially when doing it in skirt/jacket and running shoes 🙂 Got finished by 4pm, but our train was not coming before 5:32pm… Did some reading. Even considered (while waiting at the train station) changing to running gear, doing my training as fast as possible so I would not miss the train… THAT is a motivator! Train delayed. Then got pretty slow and more delay. I saw the clock ticking and thought would be way too late to train. Arrived home it was still nice in the air and light, so just had to change to running gear and headed towards a flat place for one long part and pretty fast 2minutes-serie. Not high on the motivation (Heeeeellllo…… got up early and full day work and travelling…) but the 5km disappeared pretty fast (especially when I quickly checked my watch and notice Ooooh, I will soon reached 21min, have to accelerate…which I did…which made my watch beep, …which mean “too slow” I thought….which made me run even faster….still having a beeping watch….until the bout finished and I noticed that…the beeping meant too fast…that I had run 30sec faster than the fastest range planned…OK then…will see how the 2-minutes go. And then were FAST! Felt much better doing them and completed the workout with a smile…tired, but with a smile…(probably of exhaustion…). Light core to complete the day and headed to my pillow .)

And it was sunny Thursday then. Had my high heels in my bag (JIC…) but went to work in running shoes. Not a chance I will get my Achilles feel better this week if wearing high heels all the time… The sunny weather outside felt outrageous…as this was a rest day (again? yapp!). Today was a leg resting day- Light core only 🙂 And still not much sleep (but much work done…)

TGIF! Good start of the day with light core and then getting to work. Running shoes on still. Back2back meetings until lunch time and sushi-lunch in nice colleague company. Little longer lunch – always appreciated 🙂 And it was time for the final meetings of the day before heading back home. By then the clouds were a bit out but still sunny and a bit warm/heavy in the air. Running gear on, took an easy afternoon run, but the motivation was not there. The legs could run on their own, and they did. Achilles heels felt pretty sensitive, especially the right one 😦 no fun. Even though it disappears after a couple of km…it should just NOT be felt this way. Spent the evening preparing my gear, checking the weather and reading my summary from last year’s race… I know this route, but for tomorrow the objective was simply to get around under 1:37 (last year’s time) and if can do, under 1:30. But all would be good as this was not a top-prio race, more to be taken as final long run before Stockholm marathon. Especially considering the past three weeks with over 100km/week which is much for me…

Saturday was race-day. Got to run faster than last year by 7minutes and 4seconds. Got to test how to run without extra energy carried on me, but with a cheering squad ensuring I would get little @two places of the race. More on Göteborgsvarvet 2014 here. Good race, completed in 1:30:01…which makes it necessary (?) to register for next year’s edition and finally getting under 1:30!!! Sunny day, painful Achilles heels after the race, stomach cramps after race and restaurant celebration afterwards… Good day 🙂

To finish the week, came Sunday 🙂 Additional rest day. Up around 7:15am, too much light outside. Rested longer and then finally went up to start breakfast. This was time for G&E races right after lunch-time. Bicycled a bit, body felt fine, Achilles heels felt fine. Got to run as well to get from one point to another one and being able to follow the race… Yapp. Good rest day, finished with home-made pizza. What’s a difference as (rest) day made?….

Week summary: A bit sluggish feeling. Maybe (probably?) the results of three heavy weeks leading to this one. So certainly a good thing to have cut down on the volume this week. Now will start tapering before Stockholm marathon. Hoping that motivation is a bit higher up by then 🙂

Keep on running!


Easy, easy, more easy, sun and more sun and two trophies – late weekly update :)

(Week 28042014-04052014)

Monday started not early enough, straight to work and meetings back2back until lunch time. Went fast to the doc for a quick blood-check and shortly after ran easy to pick up my colleagues for an easy lunch run. Sunny, good and stable pace, talking all the way, straight line to the bridge then to the ferry and back the same way. Nice speedwork during the last 2km (thanks, C!) and it was time for going back to work. Felt pretty tired in the afternoon when it was time to dentist appointment and remember then…3hours after arriving from lunch run…that I had only a Gainomax (protein drink) in the stomach since the run…and had only a light breakfast. Rush to 7-eleven, got a hot-dog, a brownie and a mango-lemon drink. All disappeared pretty fast in my tummy and 15 minutes later it felt better. Back home and more work, tiredness was still there and stayed until the evening and straight to bed…way too late… Good day for running, but this tiredness is starting to get really boring…

Thought to start Tuesday on the right foot (or the left one, … or one after the other… 🙂 ), got only the mind and body to agree for a quick core workout before work. Which was already good, right? My Achilles heels had felt pretty sensitive since a few days, so unsure it was a good idea anyway to go running in the morning. But then after a full day at work, it did not feel much better… decided anyway to get into my running gear for a little round under the sun. Decided for low pulse and set the watch to beep @150bpm. Quite nice and sunny in the air, but not warm and hot. Got 12km out of a tired body and sensitive Achilles…. The good news? nothing actually. Both knees felt a bit aching at the start (lack of warm-up?) and the front of both thighs were not much better (this I know it was from the Monday’s run at a pace faster than planned…). SO when it was time to get on the mat for core & stability workout, neither mind nor body was feeling like it. Reluctant? definitely an understatement! But got it done, including the ball bridges, ball pikes and all the exercises that make the body remember WHY training core regularly is key… Late in bed…soooo exhausted…. but satisfied of having squizzed both a run and a core&stability workout in this day!

All this would lead to Wednesday and the planned fast session. Once again, nothing felt right to go out and run in the morning. Achilles heels pretty sensitive, long day at work… Having 2 brownies in the tummy 1 hour before the run must have made the trick though… Got ready for the tempo run, massaged my knees with tiger balm (if the head thinks it helps, then it must be helping!) and off to go under the sun. Easy warm-up (already fast and not understanding really how it got that fast. and then refrain to speed on the 10minutes fast, trying to keep within the expected range, which worked fine…thanks to the headwind… Then time for long intervals at fast pace, which went faster than expected and that was nice to run 🙂 Especially the final one with headwind, where I got a 1K-pace on a 2K 🙂 and easy back home. The sun is such a help when running 🙂 Feeling as well that the legs might be feeling a bit less from Rotterdam marathon. Surely the heels are not too well, but good enough for running 🙂 This was enough for today and that was a good day! Especially as it meant last day before some time off 🙂

Thursday was May 1st and bank holiday. Therefore (?) the body felt good enough for a morning run. Got an easy-peasy-low-pulse run in a freezing city under the sun (yes, find the error in this sentence…). Regretted 100 times probably not to have taken my wind-gloves. The sun was not warming AT ALL! So running slow was not helping at all EITHER! Pretty happy to get back home, drink a bit and on the mat for core & stability workout. Not because it may warm up the body, but because it was on today’s planned workout. Once again, went fine and wondered why on earth am I postponing this type of workout… Then the day passed quite nice and coldly. Even got out with my winter jacket on (!) under the sun (!). Lots of walking and a bit of sunbathing (but seriously…it WAS cold!). After sleeping a bit under the sun, time had passed and decided for getting to the second run of the day. Easy one as well. Don’t want to make neither my knees nor my heels unhappy, right? Went nice and easy…although faster than in the morning. The slowest km were around the middle of the run, when I had to slow down/walk passing by dogs owners who did not look like they were going to hold their dogs closer to them just because I was coming by… But this run felt pretty well and ended with a bit aching heels. Spent movie time massaging my Achilles heels and went to bed with patch on both heels…like it may help…

So woke up (too) early (for a Friday off), with a heel patch stuck on my thigh… as I thought: “like it may help…”. But they actually felt a bit better, or almost normal. So in my running gear, temperature announced… -1ºC!!! so took calve sleeves, Boston shorts, tshirts, arm sleeves and wind gloves… Took 4km before getting pretty warm and took off the arm sleeves. Slow pace and low pulse was the planned. Nice and easy, back home and 14km later 🙂 Smoothie with diverse frozen fruits (have a problem – apparently – with my freezer…so trying to empty it smoothly…) and changed to shorts and tshirt+fleece top…to start walking to the library before lunch… FREEZING COLD outside! Sunny? checked! Warmth? what do you mean?… Endured it anyway the biting cold to the library, got one our of two books we wanted and then walked to the Chinese restaurant form last Friday 🙂 GREAT! Lots of food eaten there, I can tell you: sushi, rice, noddle, fried prawns & octopus, chicken, beef… OMG! this is a carboloading for an Ultra-marathon-like! And ending with double ice-cream with chocolate topping 🙂 Took time, but worth it! Decided unanimously after that to get back home and change to long pants before heading to the library. Which was done. Walking and walking…probably up to 6-8km back and forth, quite good recovery activity after this morning’s run! The afternoon was spent pretty slow, fixing at home, preparing for travelling and then it was already the evening. Final check on the clothes in my suitcase (do I really need something else than running outfit?…yes I do!), sun cream, book to read and then it was time for bed…11:30pm…too late, really!

6:30am Saturday – up and got ready for getting to the airport. Final check -again- on what is following, skipping my Adidas as it is good enough to have two pairs of running shoes for one week away… Breakfast at Subway, dropped my tea in the waiting room for the bus and off to the airport. Arriving pretty early (it was this with 3hr wait OR later bus and 40minutes wait-BUT the risk of arriving late…). Well inside had to wait for the plane… Bought a book JIC as well as a sudoku. While waiting, ate my small sandwich with ham. The flight went pretty well (slept probably from right after take-off until they start preserving the food and then awaken again 30minutes before landing). Nice in the air, waited 40minutes for the luggages and bus to the city Center of Alicante. My room was in an apartment pretty close to the bus stop and the castle. Great! Met the host, got the keys and dropped my stuff. Clothes change and off to the supermarket. Bought food for a week and after reaching home, changed for an easy 10km. Had forgotten how tricky it is to run in town… Great way to inhale exhausts gases… Finished with back&forth on the Volvo Ocean Race pier, with the sun still high and warm. Then back home, shower and pasta bolognese… Portion being probably great for a mara carbo load but having eaten only little during the trip, it felt ok. Time in bed? 11:30pm. Race planned the day after…

And it was now Sunday! Up @1am then 3 am then 4:30am then 5:15 am and finally 6:23 and 6:30am… Quick shower, finish packing my bag, preparing lunch sandwich for after race and off to the tram. Exactly on time 🙂 Already 20°C outside… Did not need my wind jacket (in my bag… Maybe for after race?). 7:13am + 70 minutes later arriving in Benidorm. Ready for “III Subida a la cruz de Benidorm“?…
Race report here… First place for the race (women) and first place in my category (veteran A). Nice afternoon at the beach afterwards and it was already the evening…

So was my running week! How was yours? 🙂

20140505-205305.jpg


Sun, rain and terrain race :)

(summary half-week 020414-060414)
Time passes so extremely fast some times, it sounds crazy 8and pretty cliché), but this is sooo true! Already a new week!

Wednesday started pretty late so skipped the run and rehab for the morning and headed to work for a morning of meetings. Some were cancelled and replaced by others, keeping the head busy. By lunch time, the legs wanted out! And a bit of fresh air was nothing the mind would refuse! Change of gear, sun glasses on and off I went. The plan (isn’t there always a plan?…) was running over two bridges, making it a nice 15km. Started 39min later than planned (so much talking to do), so when I started it felt I would need to cut the run short. Starting with one bridge I could run 10K and come back to work with the ferry. But starting with the other bridge it could be only 5K until I reach the ferry on the other side… Not much to get enough fresh air… Second option was chosen (he he he, this makes the run total definitely up to 15K as there is no chance to cross over apart from the other bridge (or the paying ferry…)). Started the run nice and easy, light and happy. Sun shining, nothing to complain about (ok, maybe the light headwind…). By the time the first bridge was reached, the pace was easily 45sec/km faster than planned. But feeling’s fine, so let’s continue. There is still time for getting tired… Reached the 5K/ferry stop, all good, headwind, just 10K left ! Climbing the second bridge went so fine I was really surprise. Not loosing much of my original pace, I kept on as after the bridge… it is downhill or straight straight straight and flat!. Met the ferry at the first stop and chased it once more. Almost lost at the first stop (the closest one)… To my defence, this is a place where the headwind is starting to show itself…again! But then, got an extra kick for the last km and got to win this one again 🙂 Nice nice nice!. 15K in 1:06. All good… Well, should have been slow lunch run. But feeling was fine and seriously not feeling tired much. Quick shower, little food and back to work. Until evening where it was time for rehab again.

Thursday was turned into a full rest day. No training, lots of work, easy and cosy evening (with rehab in front of the tv). Beautiful sunshine outside all day. A day for running…

Friday was off from work due to outside commitments. Spending a morning at the dentist ain’t the funniest way to start a Friday but it went fine. Chose to head for an easy lunch run under the sun after that for my lunch pause. Real nice and light feeling once more. Planned to skip anything that looks like a hill, but started my run with three followings ups&downs and then slight upwards slope and flat and hill. Yapp, you do not always do what you plan to do… Reaching the top of the hill, was really happy and enjoying when noticing a car driving at my level and apparently the driver talking to me. Off with the music to hear that I was running very well and that my running step looked very good 🙂 Nice with expert feedback during the run 🙂 Extra little boost and completed the final 5K on a little cloud. 15K @1:07. Stable apparently, but really had to slow down for resting. This is after all tapering week and the plan was distance and no quality run… Back home and easy afternoon, completed by rehab 🙂

And then it was Saturday and the sun was not too much here. A bit of sleep-in and off the bed directly into the running gear for a really easy recovery run. No pressure, just running. No pace checking, just looking at low pulse and even stopped for doing drills 🙂 Rest of the day was a bit dull (well, the plans for outings fell apart with the grey skies and drizzling rain…). By the evening I decided to aim for an additional run. This time more because it was raining and it was a while ago (I think…) I ran under the rain. Better be used to it if it ever rains next weekend! Real easy additional recovery run under drizzle…. Hmmm, so nice. Even the headwind was light and (almost) enjoyable. All good for today. Rehab at the end and bedtime a bit too late…

because Sunday was starting early (kind-of). It was Terrain Club race. 3 levels, 3 distances (1, 2 and 4km). Changed so to run with the youngest ones the 1km, planning to have this as my warmup. This was without counting that terrain is NOT flat! Two hills on the race… but at this pace it was fine. T arrived 3rd and happy. (I know, T did not want to run at all, but as good to do it when you are there…!) I changed to my shorts and other running gear before the younger ones prepared themselves for the second race. Not a chance I follow them… I would have been ded tired for my own race! Looking at the kids running and fighting for completing the run was really inspiring. G even dropped a shoe 6-700m before the end (i.e. before the two hills to run) and still went along and won the race, followed shortly by E 🙂 Great! Warmed up a bit more, and it was our race to start. Four laps, too fast start, but constant pace after that. Got the 4,1km completed in 18:30 and got 1st place women and 3rd place all. 30sec (?) after the winner and 2sec after the second one… Have to work on the “mountain goat”-style when running uphill… Quick shower, change, got all a little trophy, eaten grilled sausage or burgers and time to head home. Real easy rest of the day as I was a bit tired. Got to do my rehab with E’s help and encouragements and then we ended the day with more clothes folding and finishing a movie. Late in bed…again…

The week was planned to be tapering towards Rotterdam, distance and easy runs only, and few. Turned into a bit faster than planned, but when the legs wants to run…should you stop them? really? Lots of rehab, which I think is making itself really worth the time spent. The hamstring (left side) has not been complaining for a while, or only for liiiiitle cloudy feeling, not more. Have added a little core exercises from Mikael Ekvall into my daily routine as well. He is the Swedish runner who turned the Copenhagen half-marathon world championship into a new Swedish record for the distance 🙂 So if he suggest some core exercises, that could be worth listening to 😉 – OK, those exercises were already in my routine of either rehab or core&stability. but putting them into a daily routine (taking max 9minutes) is really simple and easy. And yes, it feels in the stomach (and looks good too!).

Bed time – new week ahead and this is the final week…


More rehab, fast intervals, sub40 in training and new shoes…

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New fast-flying (?) shoes... Say hi to Orange boost and Purple boost :)

New fast-flying (?) shoes… Say hi to Orange boost and Purple boost 🙂

Wednesday started early with rehab training. This new program is to be done 2 times a week, so better get cracking as early as possible! Definitely doing some of the exercises outside home as to be sure to have a pole that can hold the elastic band for the workout. Right after, gear on and easy morning run. All good, run done with regular ASICS GT-2000 to avoid the temptation to speed up with the new ones… Did not help really as it went a bit fast anyway. Shorts on, it was very nice to be able to run not only with this outfit, but also with lights from the skies (6:01am for start and already light on!). Then the usual (i.e. work work work) and feeling good at the end of the afternoon, decided to give a fast test to the purple Adios. Easy warm-up to the bus-stop, then bus transport to final/start destination. Hoped for having no or tail wind…sure! Leaving the bus stop I had to find against the elements (especially the WIND) to get to the start, which was approx. 1.5km away. Not much fun in perspective! Got a little stretch and headed towards long intervals with short less-fast km in-between. This was without counting with the wind. But whatever, got the first 2K locked on and the follow km went faster than the expected rest-pace, then one more 2K with headwind (what did I do the elements, really?!?!?), but cheering on the side of the road does help for not quitting or stopping. Had problems with my HR-pulseband which is sliding down as soon as running fast. A bit unsure why, but so annoying it is! Got my final 2K at fastest pace of the three and then aimed back home. Really satisfied for this fast workout with my new shoes 🙂 Did my sit-ups and push-ups a bit late this day and it really felt… Lesson of the day: Adizero Adios Boost Purple rules! (and yes, do not wait before bedtime for push-ups!)

Thursday turned out into a very-very-very-true rest day. Nothing was done (training-wise… because I am still working during day light!). Felt actually nice to take a full day without nothing (OK, I write this today and we are Sunday…can assure that on Thursday I was almost climbing the curtains for not allowing myself a run with my new pair of shoes…)

Friday: FINALLY! Time for new test of Adizero Adios Boost, the orange ones this time. A bit tricky to find the motivation to leave the bed for a run, especially when waking up with the rain falling during the night (and being still tired), but seriously, once awaken, and after a quick glance at the new shoes, the motivation got way higher. It is often tricky to run after a rest day. And on this particular morning, the expected heavy legs were definitely there. Despite the new shoes 😦 They felt slightly different than the purple ones, or was it because of the time of the day I ran? After 2-3km, did forget I even had new shoes…and completed my morning easy run with stopping for buying croissants for breakfast. The run went faster than expected, although the effort in it was definitely not high. Felt really light from halfway and even noted a change in the running style, more forward, more top of the feet (not much but still) and little larger steps. Felt great (but decided to slow down after this as it was not supposed to be a fast run). This was the first test run and the Adios Orange were definitely great! Rest of the day was focusing on work, work, lunch in nice company and talking work, then more work. Well back home, felt pretty back and tired. Lunch did not stay in my stomach for long and I even took a 2hours nap without any effort to fall asleep. Felt a little better, but was tired all evening long… Not really promising for having a fast tempo run the day after…

Up with the light, Saturday still started with a sleep-in until 7am 🙂 Felt a bit rested, so decided to get along with the fast tempo run. Shoes on (yipiie!) and off with a warm-up to the bus-stop like on Thursday. Although this time it was a little chillier and had to wait 11minutes for the bus. Quick stretch and headed to the next bus-stop 2km away 🙂 There, I had to wait only 6minutes. 12minutes later, I arrived at my dropp-off place and aimed to a little further up than Thursday’s run. Quick pitstop and stretch. Choice of perfect music. Letting the bikes passing by and commenting that I must be pretty cold in shorts. And ooooooff I started. Wow, really. The wind was not there as much as Thursday, which was highly appreciated. Had some side wind anyway, but all-in-all, I completed my morning 10K under 40minutes, which was a first on training! I also got my fastest 10K ever in 39:47 🙂 (yes, I do have my PB at 39:44, but the route was little shorter than 10K). After this wonderful start for the day, hot shower and cold cream massage on the legs. Then time for shopping and headed to our club yearly meeting. Which was pretty nice to attend and hear a bit more about the club. The fun part arrived at the end…when I received not one but TWO Running-cups. One for my results during the year (will have a goblet which is passed along the club members being chosen every year for their results and representations) and the second one was for getting the 3rd place of our club “Grand Prix” (i.e. we have a list of races and each participation + placing is taken into account (age-graded) and at the end of the year, all points are summarized). SO that was a cool way of finishing the day. Evening spent chilling out (and for once, not falling asleep in front of Arthur and the minimoys for once… Done my rehab in front of the movie, so I could (almost) follow the story this time!

Nice trofés for 2013-running year :)

Nice cups for 2013-running year 🙂

And it was Sunday (again!). Sleep-in until 7am (again!) and it was time for waffles 🙂 Sun was shining outside, so while GE went to play soccer, I started my second core&stability session of the week. Yes, I know, it took a while for having it started and done. Stopped at half-way to prepare lunch and then completed the workout afterwards. Not even the Swiss ball exercises felt difficult 🙂 Did follow in the meantime Rome marathon where a fellow runner was participating. Yes, it makes one wanting to be there… But it is not yet time! Lunch was served so as good to it: tenderloin with oven baked home-made potatoes wedges and green/red salad. Unfortunately it did not stay long in the stomach. Unsure whether this was due to the butter used for the meat. But afterwards it felt better. Took my GT2000, my new shorts (double layer, feeling a bit strange, but nice to have a half-thigh shorts), arm sleeves and went off for a recovery run. 6km with headwind (why not?!?!?) but with light from the sun in the face and then time to get back home. Low pulse definitely during this run. The right heel felt a bit sensitive at first, but went fine shortly after it warmed up. And then it was back home and chilling out. Had a very nice “tea-party” with T and then more rest. Trying to plan next week…

>> This week was a bit odd and off, with new shoes on, tapering for Copenhagen, two cups received for well-runned year and a rehab which seem to work quite well. It would be so nice to have a stable weather now and for a while. Several runs in shorts, but so much wind to stop the nice temperatures which are all around. Hopefully the sun will come and from next week when we change to summer-time, that it will be here to stay. Training went well, despite the bum-ache after the hilly runs last weekend. So I had to re-arrange my program and skip some of the short intervals that were planned. But this is the price to pay…for having now a hamstring which feels much better 🙂 Hoping it remains and seriously, if it is thanks to the hilly long run that the high hamstring feels better, I would have done it way earlier!

Copenhagen…less than a week to go…woooooow!


Aaaaaand it felt like Christmas ALL OVER AGAIN…

Ever felt that Xmas is coming again? that you are surprised and think this is the best (almost) that happened for the day? Welcome to my Monday then!

Awaken @5am, did not feel like running would be really on the menu today, so snoozed until 6am and then started to do my new rehab program. Quite nice and good way to start the day softly. Had do some of the exercises in the corridor outside my home as i was fearing that attaching the elastic band to the table foot would rip the foot and leave me with a “3-feet-table”… Rest of the day was work work work…. Hold on! LUNCH arrived and with it a little note that I had a package to pick up… Did quick grocery shopping and headed to the shop to get my surprise package (Yeah, I knew what it was, but still it felt like a surprise package!). Loaded with a backpack with food and a large bag in my hand, I prayed for the lady not to pick up the large yellow package I could see….and of course it was THE ONE! But light, so light I thought it was (almost) nothing in it. Sooo tricky to resist and not opening the package right away (had to put the grocery at their correct place first….)

THEN and only then, I opened the large yellow package 🙂 Even better than on the photo! Not one but TWO pairs of Adidas Adizero Adios boost, which are expected to replace my flying Asics Gel DS Sky Speed 2 (and yes, I have almost tears in my eyes when writing this…). A pic will be uploaded in future post, but what I can tell is that I wore them during ALL afternoon at home 🙂 When the last telco was finished, I just HAD to go for a run. Quick drop off to the dance class and run back home. Then planned for going for an easy 12km run and finish it with picking up E at soccer practice. Those shoes are just brilliant! Really light (208g!) I put on the purple pairs and off I went. Of course the wind wanted to play today as well so decided to play along (for a little while). Then stopped for drills (with headwind…i.e. doubling the effort, right?!?) and off I went again. Passing km5 the feet (not the legs) got an extra boost (therefore the name of the shoes probably…) and I just could not stop smiling and seeing seriously the pavement disappearing under my feet. Had to force myself to stop (really!) because today was rest day and if not, at least easy run day. The pause of 15/20seconds was enough to make the feet relax a bit and off I started again… until the feet started their little show 3km later again! this time I did not stop but change direction for having a strong headwind instead. Then easy to soccer practice, stretch and freeze during 20minutes and then easy run back home.

So SURELY those shoes feel fine and fast! Yes, I know it is the first run, but I started the day (and still continuing it) with a reminder from Saturday’s run in terms of really tired bum-muscle and I could not understand how I was even able to run, and definitely not at this pace… More test during the week. I think I already have my outfit settled for the next race 🙂

Today is as well 1.5week since I stopped taking the additional iron tablets. Felt a bit tired from time to time, but will see if this impacts the absorption of iron (which seems to be a problem). Food ain’t a problem really, but should actually check for NOT eating too much of iron-rich food for now and until tested again (like end of April). Not that it is making a huge change in the daily food intake though!

OK, time for bed (not just for beauty sleep – this is what everyone needs – but as well because I really hope to wake up with a rested body and no follow-up from Saturday’s run…

Copenhagen: Less than 2 weeks to go… just received this morning my BIB-number by email 🙂


Would you hug me if I was sweaty? (or summary of a week…)

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Hilly, foggy, sunny, shorty, stressy, funny, lengthy, bridgy… this would be a better summary for this week 😉

Starting with Monday, had a lunch run planned with colleagues. 10K over lunch including bridge and good company, what else would you ask for? Well, if asking me, I would say some sun maybe? Left home early to the office and the sun was there. Fine. A bit chilly, but hey, it is still March… By 10am, it was already difficult to see through the window at work…and the fog just got thicker and thicker. By lunch time, it was impossible to see across the river and from the office, no possibility to see the ferries either… OK, no sunshine then. Remained 10K, bridge and good company 🙂 Which was a good start for the running week… kind of… Had informed the pace should be max 5min/km and after a slow start, I had to accelerate to keep up with two colleagues. So incredible how some people can make a pace feel so easy and casual and when you look at your watch you note that despite the ability to talk while running, the pace is WAY faster than planned… Up the bridge we had a “San Francisco Bay”-feeling, with the top of the bridge hidden in the thick fog. Of course, I had shorts (!). Explanation needed: after the weekend runs, I felt a bit of training aches on the front of both thighs and therefore decided for running in shorts (so to be cold and have the ache disappearing…). Well, was not cold directly, but warm was not on the menu! After the bridge, short stop for stretching and have another colleague catching up. This was then I started to feel a pain in the backside of my right thigh. Continuing to run, while talking to a colleague…4:33…Heeeelllllooooooo?!?!? where is the 5min/km I ordered? The pain in the thigh continued to grow so I let my two colleagues running ahead and thought (!) I was slowing down a bit…of course the rain started to fall… and finished with a sprint to catch the ferry back to the office (which we missed…). Spent the afternoon with a real pain in the thigh. Not too fun, can tell you. In the evening it was time for massage with tiger balm and….freezing when going to bed (try it: massage with tiger balm is making this coooooold feeling in the muscles… better off using it before training than after…).

Woke up early on Tuesday, so time for core&stability workout (half session). Then work work and late afternoon, I took a very slow recovery run. 1) the thigh was still hurting but way less than Monday (massage did do good!), 2) a bit tired after long working day and needed some fresh air and 3) let’s be honest: does anyone need an excuse for going out running? Had in my head to take the flattest route I would find… which ended in 15km with hilly parts (which I did not take fast!). Included some drills as well (which made me thought it might be a bit stupid to do some of the drills as it started to burn a bit in the thighs…But fun to do!). Quite tired when reaching home… good run for closing up this day!

Wednesday started with early as well and core&stability – the sequel – went on before changing gear for an easy recovery run. Took the same route as Tuesday afternoon but the other way around (Tuesday run – the sequel.. kind of!). WHAT A CHANGE! Starting with three hills and then it felt like going upwards all the time… until a flat part and then a hilly part. BUT the feeling while running was way better than the day before. No pain really, took the final hill on the top of the toes and was gratified with the best view EVER on the sun rise above the woods nearby. The plan was “no stopping” so I enjoyed only briefly this beautiful landscape and then downhill and off back home. 15km on the clock this time as well. All good and a nice way to start the day!

Thursday was a bit special. Had important meetings (and yes, all meetings are important otherwise why having a meeting…). Had now had two days of distance, skipped the intervals planned on Tuesday (I CAN show flexibility 😉 ) and for Thursday was hill workout on the program… But seriously I had been looking forward to running both those sessions but with the backside of the thigh being better and the right hamstring making itself reminded… not a chance I would do the hill workout. SO decided for a run over the “lower” bridge. Generally take it twice and then back home. This time it felt special: started the first run onto the bridge when the skies were still dark, but little light started to appear far far away… 19 bikes had passed the “count-control” on the other side of the bridge 🙂 Ran up the little bridge and then back to main bridge. Not even questioning, the legs went straight under the bridge and on it for the second turn. This time the light had taken more of the darkness… Not stopping on the bridge top (still: I took a large glance at the lights going up…)… 33 bikes had passed the “count-control” and little bridge and back to the main one. This time the legs felt a little tired, but racing against bikes on their way up is giving a nice kick 🙂 especially when you run faster than they bike 🙂 🙂 🙂 By the time I reached the other side, my brain was discussing with itself the pros and cons about doing a third run on the bridge… Not fast enough to decide probably, as the legs had already started the climbing of the bridge for the third time… This time the sun was out and its sun rays were illuminating the hills a bit away…What a sight! (yes, I did regret not to have my mobile for a pic…) and 46bike had passed the “count-control” and for little-me was just to continue what I did good already twice this morning: little bridge and back on the main bridge for the last time (for today!). And back home easy pace. 15km this time as well 🙂 Light breakfast after that and work work work…Lunch visit to the physiotherapist for checking this hamstring and the possible strain on the right thigh. All felt quite fine for her and I got a new set of rehab-training to complete the one I have… WHEN I will find time to do this rehab is the tricky part… 3 times a week, 1hour… Wouldn’t it be so much easier if one could only participate to races? no training necessary, no rehab/prehab required, just would be missing the long runs….and the intervals….and the hills….and the sunshine moments like this morning…and the sun going down on the sea….and and and… ok. Training it is then! But seriously, the day was not finished yet: The sun had been shining ALL day long and I was there working inside… Afternoon run to see how the legs were feeling now: time to do those Tuesday’s intervals. Took a long 5km warmup (with hills…what-am-I-thinking…?!?!). Little stretch and off it started. Wow! sunshine in the face AND headwind: not a problem for NOT having a fast interval! But it went really well. Had a whole serie with wind, up&downs and even thought once to quit (2.5sec and it disappeared). Could have cut the reps short to 12, but when you have fun you want more, right? so did the set of 15 and was happily uploading my training and comparing with similar workout done before Dubai in January… 1+sec faster for each interval 🙂 he he he! What the sun is doing to one’s body should not be underrated. So this ended with a nice interval session and no real pain in the thigh – yipppie!

TGIF is as well not to be underrated: took a full rest day with only light rehab. Not much to say about the day, apart from TGIF!

Up with the birdies, Saturday meant possible race day. Light breakfast @8:30am and off to the race place. Took my BIB and went for a short warmup. Good to do because I could notice the headwind on the start of the route (yeaaaah?!?!?). Changed gear to shorts, arm sleeves and tshirt (sunglasses – of course!) and off I went to the start. Little chat with club-buddy and other runners I met in other races. Set myself on the front line (read: which became the 4th line after all the fastfastfast runners took their place) and off it went. Will write a little later about the race. Hilly it was and got a nice 32:21 for 7,777km (don’t ask about the length of the race route…). Back to the club cabin, noted would not meet with a busy friend, so I decided to trade tshirt and arm sleeves for long sleeves, neck warmer and bonnet. And off for the long run of the week. Had some HMP parts, but seriously, the route around the lake was so hilly that I decided to skip even trying to reach this pace and instead to have the HMP-parts faster than the others 🙂 All in all Saturday ended with 3 runs and 33,8km 🙂 Once again, regretted not to have taken my cam with me as the run along the lakes offered a really fabulous view and the sun… (and of course the headwind…). After the run I took a sauna and then.. a bit bad planning however regarding the food. Bought a proteindrink on the way to take the tram and then went directly to a thai restaurant for a real food this time 🙂 Rest of the afternoon was spent chilling out (with some time laying with the legs up). A bit worried for my second toe – right foot as it had been hurting since the beginning of the long run. Should have taken another pair of shoes maybe to change after the race… The toe was really red and sensitive…not sock-friendly I can tell! Anyhow… after such a day one may expect that it would have been bedtime pretty early…but no. Stayed awaken pretty late (or early!) and then hit the pillow. Took probably 2.5milliseconds for reaching the palace of the dreams…

…which was left @7am on Sunday morning. Bright outside, serenade from the birds… and not tired at all. So what one would do in such case? Gear on and off for a very easy recovery run. Backside of right thigh was definitely fine. But the right hamstring/butt… Oh my..! although running made the pain disappear, it came back when I stopped. Real easy day with sunshine. Busy cleaning the windows, buying some elastic bands for my rehab program and chilling out under the sun until it disappeared. Completed the day with a thai massage… painful is an understatement… Yes, Sunday was a nice day too…

This week felt a bit dull if looking at the workouts done. But while doing them, it was really nice and fun. Of course, quality workouts may sounds more fun than distance, but seriously the bridges*3, the sunshine on Wednesday, the long run on Saturday and the intervals on the top of it: Great running week!

2 weeks to go to next race… time to start focusing (again!).

What about the post title? Well, there are numerous discussions about why runners do or don’t say hi to each other when meeting on the road. Which I find really intriguing.  Sure, when I have my “thief-running-outfit” during the winter, nobody see I am smiling behind my neck warmer, but if I raise a hand, it might mean “hello”… and when running with my glasses…yes, I do see you coming on the other side and yes it is nice to get a smile back… Could write way more… but the point is that: before a race, runners talk to each other, even though they do not know each other. After a race, you even might hug people and yes, they are sweaty and yes, you don’t know them and yes, you probably will never ever see them again… but you hug them… way more than a “hi” or a smile while training… What makes people changing their way of behaving when race time has arrived…


Walking on sunshine?

Days are just passing by and do not look alike (or they do? do they?)

Long and rested night did not improve the level of tiredness when it became time to roll out of bed (it really feels that the “go up” has been replaced by “roll out” in the morning…just have to be careful not to roll down to the floor, just ;)) Got straight to the rehab (so at least, I could say something good was done today). Quite ok. Little feeling in the backside of the left thigh…but who does NOT have a feeling in the backside of the left thigh? (trying to convince myself all is fine with me here..). Then banana/kiwi/oat milk green mix before starting work (and yes, the clock was just turning 8am then…). Late breakfast of grahamsporridge around 10-ish to be sure I could hold for a late lunch as planned.

By lunchtime the sun had just decided to get out and play. Which was great. Long lunch in nice company, which is the best that could happen today to get some extra energy (you know when you need some to convince yourself you can run and yes, you do have your medals, photos whatever else to remind you of your ability, but something just feel sluggish and tells you that the sofa could be an alternative as well – rather than getting out and… OOOOOOOOOooooo! Stop right here! Am not THAT down :)). Great lunch with sun in the eyes was followed by a quick check at the close-by running store to see whether they would have Adidas adios 2 and/or Adidas Adizero Adios Boost. AND THEY DID (well, only the second model as apparently the first one is no longer…produced?!?!? since over a year?!?! Should be doing my homework a bit better next time.) Anyway, they looked great, felt nice, but no trial done as the outfit for lunch was not the one appropriate for a shoe-test. Time to get back home, update a few emails, jump into my running gear and off to pick up J for a short sightseeing of the city. A bit too short time to get there, which turned the “easy-slow-warmup” into a “fast-and-heavy-warmup”. Up on the bridge, nice view over the harbour with the sun in the face and then headwind run for a while (especially the last 200m straight line) and then ferry over the water to get back to the running store and try the Adios Boost. Got to meet J who surprisingly congratulated me for my time in Dubai (did not know I was sooo famous, so I asked how she knew it, ready to tell she was mistaking with one of the fast Swedish gals that also ran in Dubai). New club member she is, will be cool to have company for a run once in a while! Back to the shoes: looking good apparently (and this is not ME saying it as I could not see how I ran). Felt very stable, at least for the little time spent on the treadmill. So will have a few additional trials before deciding, but they do have potential. More stable than Kinvara and little lighter than Sky Speed… WOuld we have a winner?!?!?! Then back in the cold as the sun had disappeared and we had stayed a bit in the warmth of the store. Drop off at the hotel and coold down at a way-faster-than-planned-pace-which-felt-like-slow-anyway. Light snacks afterwards, more work and time for bed soon. Great afternoon run really (like this even though they walk…), making me almost regretting to have had long tights when the sun was out so nicely for our run. Same weather in Paris will definitely be short-weather!

All to get in shape for tomorrow’s final quality workout. Fully booked day, so will be either early or late (easy choice, right?).

Paris…5 days to go 🙂


WARNING! This marathon time is unrealistic for your fitness level!

Monday-rest day, yeah yeah yeah…

Started the day with easy warm-up, first half of core & stability and then straight to work. This is actually making the core& stability very short and pretty easy to run. Made a full working day and then ended with the second half of core& stability session (the though one). Pretty tough was to keep the eyes opened and doing ball pikes of full Vs with closed eyes is a challenge I dare anyone to try… (and yes…not just ONE ball pikes, but 12…and note just ONE V but 10 and for 10seconds each…).

Now to the funny part of the day. I have received the update from Runnersconnect and today’s post was about “predicting when you will hit the wall” in a marathon. Great, right? At least you do not have anything to fear. You enter your weight, your latest 5K and let the calculator tell you when you will hit the wall. So in my case, I entered the data required (best 5K done first week of January (have no other reference for 5K raced.. Would not be much better anyway, I would guess) and Dubai marathon time) aaaaaaaand got a nice warning: “Warning! This marathon time is unrealistic for your fitness level!“.. Uuuuuh?!?!??! WHAT????? I better off stopping right now the whole running thing, considering that what I ran in Dubai is actually IMPOSSIBLE and UNREALISTIC… (Oooooor I do have secret powers which I am not aware of….. Oooooor I am a very-lazy-worm-which-cannot-run-fast-on-short-distances…. Oooooor I am part of the family “Incredibles” (I wan to be the mum who run super-fast…so fast she can run into the future as well 😉 Ooooooor …what else can it be???? Oooh, ya, there is something wrong in the calculator… (can this be, really?)) SO I guess I should review the whole “objectives for the year thing”, right?…(1:20 faster on a 5K….piece of cake, right?)

More to happen this week, but for today that would be enough. Must go to bed…

Really...do it.... :)

Really…do it…. 🙂


Pancakes + meetings + tempo = good day?

Third of a “good day”-serie… that’s always nice to have.

When the clock rang after only little sleep, there was only one obvious choice… to go back to sleep. Took forever to fall asleep as I was freezing. So 3 extra covers and a couple of hours later, I was able to start resting. And of course, after the clock rings and you decide to continue to sleep, the brain happily keeps you awaken… just to annoy you a bit.

So by 6:30am decided to get ready for pancakes (the thin ones). Started not perfectly and the rule is simple: “missed pancake is an eaten pancake” (i.e. if the pancake is not correctly done, then it should not be put on the plate to present for breakfast and should be eaten right away…). TWO missed pancakes later 🙂 and it was better. Got ready for a long network meeting. Drank too much tea, ate not enough during the morning (read: no snacks at all), compensate at lunch with the American buffet (took 2 hamburgers with fries and onion rings and little coleslaw… loading-I thought- for the evening run). More tea before leaving to the office and there…started with tea again. By 3am, the head was already turning, ready to faint (not sure why but could bet on a sugar-level drop) and got a banana and water. Helped for a while. Before leaving the office, took another banana and an apple. Thought this would be fine for the run.

BUT by the time I reached home, I felt pretty tired so changed right away and headed to the pavement. 4km boring warmup, really regretting I had my blue army long tights as for the past couple of runs, they feel a bit “tight” (ha ha ha! so funny…) in the sense the legs cannot really get the correct moves in them. Did not turn back home, stopped for easy stretch and get along for a tempo run not too fast. First km was WAY too fast and then the pace settled. By km3 regretted not to have G with me on the bike so to have a personal pacer and cheerleader, because it WAS that tough. Had to dig deep to remember that I was running far faster and for way longer in Dubai. This generally works, but today the mind was sluggish. No real good flow, felt my steps were too long, like someone double my heigh would do… Had two short stops during the run: no need to crush the body now, so close to the race. Better stop and rest than stupidly and stubbornly continue like I generally do… Ended with a very fast km and crawl back home afterwards… Nope, not the best tempo-run and far from it.

Noted that my left knee is not too happy lately and I put that on the change in the rehab exercises, as I added squats and this can be a reason for killing my knee. THEREFORE no more squat until further notice 🙂

Food was definitely needed: 3-fish soup with broccoli and cauliflower did the trick…I think. Got as well my flight booked for Paris and awaiting for confirmation of my room… But now it is time for bed before my front-head hit the keyboard and I wake up tomorrow morning with ERTYUI written on the chick…

Paris (Yaaaaawn)…10 (yaaaawn) days to (yaaaawn) go….(Zzzzzzzz Zzzzzzz Zzzzzzz).


Third time’s a charm :)

Have you ever thought about sleeping with your gear on? so at least in the morning it gives some precious minutes to stay in bed…

Salute to Morning runs 🙂

Kindly borrowed from Hemingwayrun

The main effort this morning was to roll out of the bed… NO FUN at all! But once again, when this part is done, is left to jump into the gear and head towards the pavement. Planned for an eeeeeeasy run as none was done yesterday and the afternoon was focusing on the intervals. So easy it became. 12km in a spring-smelling-refreshing morning. Brilliant start. I knew it would be a good day 🙂
As usual the day continued with work work and work. Stop for lunch (trying to boost with iron so lunch meal was 2 eggs-omelette with spinach and potatoes. and a bit of luxury with a glass of pineapple juice… Then more work and when the drizzle started, it was time for dentist appointment. Run-tram-dentist-tram-run and hop! it was just to put the feet under the table and work some more 🙂

By end of afternoon, the rain had been falling almost non stop. A bit more than drizzle a bit less than regular rain… the “annoying” type for which you never know what to wear… My long tights being both a bit humid I hesitated to have one of them on for the run (I was going to be wet anyway…), but they felt a bit tight, to changed to 3/4 tights and compression socks. Regular wind jacket worked real well. Took a long(er) warmup (than expected) and THEN it happened for the third time in less than a week… NEW PB…on 400s this time! By 5 seconds, since start of January 🙂 Of course the rest of the first serie felt fine… but not the two other series. Acceptable time, but not more. BUT WHO CARES?!?! Third time’s a charm, right?

Rehab seems to workout well for the HH so just getting along with it. I did know that it was going to be a good day… I might not be always right, but most of the time, I am 🙂

Well back home, chicken tacos were already on the way and it was tricky not to close the eyes and let the head fall asleep in the middle of the dinner plate. Now it is time…

Got two interesting mails today: Rotterdam marathon indicating they have not received the confirmation email for Dubai time (sent on January 30th…) and Semi de Paris remembering all runners that it was only (!) 12 days before the race…

Time for bed – and more rest…Still not liking it, but might find it necessary to get flying legs at the end of the day 🙂


Snow, Rain…I do NOT welcome Thee…

Long day today and worth having a few minutes to write about it…

Late start (I guess?) with hitting the road @5:30am (yaaah, the clock rang from 4:55am…). Had planned to run in my “fashion victim outfit” (read: winter underwear + short shorts on the top), but seeing that it was a little rain falling, I skipped the idea and took regular long tights and the rain jacket. Good GREAT choice! Because the drizzling rain from when I crossed the door turned into a light rain after a few 100m. Was too focused on putting one foot before the other at this time. By km3 my fingers were officially cold AND I was REALLY annoyed by the rain that decided to fall RIGHT into my eyes (of_course_!). Headwind on the top of it (of_course_!) AND turned into snow flakes after a while (of_???? course!!!). So recap: rain, wind, snow… yes you got it: slush after km4 was everywhere. And my wind gloves were no longer protecting against anything (originally this is against the wind (therefore they are cold “wind-gloves”), but with rain and snow, they aren’t of much help…). Took really easy, had planned a 6min tempo and turned out into a 5:30-tempo. All good for a real-easy-recovery-run. By km10 I had discussed with myself (I do that sometimes while running…) and agreed that I would get to the hills and see how it felt before starting the serie. OF COURSE it felt good (ok, not the fingers, because by then I could already not feel most of them and had difficulty to stretch and change the music… I am not talking about the tricky part of pushing the buttons lap and start on my Garmin…). 10 times up&down until the red door 🙂 nice flying feeling which was just tainted at the end by the fact I could no longer FEEL I had fingers. So skipped the 1-2km planned for cooldown and took the direct way home (without passing by START…). Had to bite my gloves off my hands, pull my home key out of my inside pockets, (here I am not proud of what will follow…) took off my shoes in a really bad way (but seriously…fingers – shoes – fingers – shoes… OK, I choose fingers!), DIRECTLY to the bathroom under….HOT WATER (yes, for you who have done that before you understand the terrible and stupid mistake… for you who have NOT tested this, I strongly advise NOT to do it!) Turned out to burn even more (and therefore the tears, the shouting and really not thinking straight… Then it was the shower part (have you tried EVER to take off your clothes with frozen fingers?…). Took ca. 10minutes to stop yelling (by this time it was mostly in my head the yelling!) and then a few more minutes to get back to (almost) normal. WHAT A GREAT WAY TO START A DAY!!! Quick breakfast and headed to the office (of course it started to rain after 500m but this time the mascara stayed a bit better…)

Long day at work, especially three meetings in the same room with bad ventilation. So when getting back to my place, took a banana and an apple and really did not feel like running AT ALL. Well back home, took only a short time before jumping into my running gear and deciding to go for my interval workout (which was planned for yesterday, but could not do it as taking into consideration the blood giving…). Heavy legs during the warm-up (yeaaaah, good start…), the final accelerations felt like worse than ever (they always do, but today was even worse). A bit of stretching aaaaaand off I started. Too fast as usual, and then too heavy and then slowing down. The second interval is worth talking about: was pulled (!) by a skater during a bit more than half and passed him after that, making my fastest km since this autumn by 4 seconds… Of course (there are lots of “of course today”…so much logic in this world…) the following km felt heavy and slow BUT the one after that… became my fastest km ever since… a few minutes before… which made me happy. By now I had no choice (?) but turning back and run the 4 last intervals back home. 3 heavy intervals and then…taaaaadaaaaa… (took 10sec extra of rest…) and got to the EVER fastest km by 2 sec (since a few minutes before). So yes, it was a real tough session, was expecting tough and got some! So nice average for the run BUT not satisfied really because it was SO difficult to have a steady pace throughout the intervals. It is indeed easy to start fast, slow down and then increase back to fast at the end. This does not make it as a good interval (in my mind), but probably a fast one. Would be good to have a running buddy able to keep me from doing that during those “short” long intervals. A bit surprise with this outcome as well, due to the blood giving yesterday (and yes, I do think a bit that it was not too smart to do this run so close to the bloodgiving, but was soooo longing after running a bit faster than the (necessary) recovery runs I have had the past two weeks…

Summary of the day: 2 runs, hills, intervals, rehab and nicely tired. Just have to aim for the bed now and all will be solved by the time I wake up.

(and yes, I was SO glad that I did not have the same weather this evening because it would definitely not have ended that well…)


So You Think You Can Give Blood?…

(Just continuing the serie…)

Up not too early, the plan was to get a little run to the close-by Blood Center and give it a try. Would it work, then go for it and easy jog home and would it NOT work, then easy jog home anyway. Got a banana and little sandwich as well as water and off I went, real easy. A bit of chat at the arrival and off the nurse stack in my finger and the blood value was fine 🙂 Yippie! So blood giving it was. Stayed a little and took one more banana, 4 cookies, 1 apple juice with the extra iron tablet and 2 warm chocolate with milk. After this little rest, it was time to get back home. Planned to take a little detour to get up to 6km, but very short after hitting the pavement, my legs started to feel like “(over)cooked spaghetti”… So definitely took it pretty easy, just enjoying the run on “(over)cooked spaghettis-legs 🙂 Well back home, took more too drink (apple juice with spirulina, water, water and…did I mention water?). One more banana and one apple and off to work. Difficult to focus as a bit light-headed (does this mean anything in English?), but by the first meeting it was better. Ensured to drink a lot and ate regularly.

Yaaa, I was indeed happy to give blood… Just I forgot to remember the consequences that could be on training and racing. So during my break, did a bit of surfing aaaaaand… yaaaa, not too smart maybe. BUT as said to a friend, if me lowering my performance in training and racing can do good to someone needing blood, then I am happy for it. Race is NOT everything… (OK, it is a lot, not EVERYTHING… get a life I would say, but running and racing appear to be part of the little life of mine… so I stop talking now…).

Long afternoon, well, the hours felt like days really so I decided to take a 30minutes nap @4:30pm and it was a nice move. Woke up a bit fitter and could get along with the last meeting of the day. When this one was done, changed to running gear and went for an easy 12km in the night. Fashion-victim, beware! Not having any long tights (did wash them this morning) I had to adapt. Not a chance I run in short shorts by 3ºC, so it became having a winter long underwear with a short shorts on the top of it. Actually it looks pretty cool (well, 1) I don’t really care how it looks as long as it is working for running and 2) I do not see how I look when I run and even less the clothes I were…so all good!). The first km was a bit boring (and a bit long…) but soon before km2 beep on my watch, the music in my ears just was great. So got a nice acceleration just for that. No “(over)-cooked spaghetti – legs” feeling, but a bit tired indeed. Thought that I would cut by 10K but once on the road, the brain is just SO smart and telling “one more km this way will bring you to 6km and then on the way back you’ll finish @12km…”. Stopped a bit at mid-distance and then turned back home. Real nice run although could have stopped probably 10-12 times if not having the music driving me and my legs wanting to run and my brain enjoying…Oh, ya, and a final meeting with a US-colleague @8pm… Apple, gainomax and final work-meeting to do (so worth staying up late actually!).

Assessment of the day? Training? ok. Changed a bit due to the blood giving. Probably have to take it easy tomorrow as well (yes, sure…). Rehab still to do before sleeping. HH feeling juuuuust a little bit so this might means rehab is working? Work? ok – I guess. Still much to think about but having the running back is ensuring a safe balance for my state of mind and sanity 😉 Running? highly recommended 🙂

Aaaaand yes, just checked the countdown and Paris is only 18 days away. Cannot really get that into my mind…(but on the other side I am pretty tired right now!)

(forgot to tell as well: something happened today… Got TWO sun rays in the eyes while working this afternoon…strange feeling and warmth through the window… so nice to remind me that spring is on the way…)


So You Think You Can Talk?…

(yes, I can do a whole serie of “So You Think You Can…” :))

Early bedtime does not necessarily mean good night’s sleep. Following the suggestion of M, I did listen to an app making me to sleep. Well, I was really tired, so unsure the app helped a lot, but what I can tell is that I did not hear the lady voice counting no “6” (she was counting down 10 to 1). ALl good you may say? Well, not really. Woke up a bit feverish after midnight, cramp in the stomach and rushing to the bathroom was not an option but a necessity. Never happen really to just throw up in the middle of the night. So no it was not funny. (Or was it the lady voice hypnotising me and saying that I had to do that?…). Hummm, tried to get back to sleep. Not working. Listening to the app? not working (I did hear the whole countdown and the whole session as well until it stopped. Was even wondering if I should run it twice to have an effect…).

But when the clock rang @4:55am, the brain was happy, the throat was fine (did I say that I tried the 1tsp whisky, 3 tsp honey and a dash of lemon + warming the whole disgusting thing and getting it down the throat. THEN I noticed that tsp was teaspoon and not tablespoon…). Anyhow, no scratching throat meant “good to run”. Hitting the pavement @5:30am has its charm. Having DJ Eclipse music in the ears at the same time is the moment of the day I like. Just rolling… (ok, just running…). Decided for an easy 10K, then @km5 I turned right to the little slope and got to the 12K and then by km6, took a run around a block raising the bar to 14K. Hmmm, so nice feeling. Even passing beside the bakery factory was nice (aka they did not bake the cinnamon buns this time, but another thing that was smelling yummy…). All went really fine, so decided to include drills as well (and once again, planned to do it @km8, (but I was then under a little bridge) then km9 (but it is so close to km10…) and then km10 (not a chance I stop this nice pace…) and km11 (nope. Not stopping at an odd km-number…) SO it turned out to be km12 that had the honour to be the start of stretch and drills session. Still a bit unsure what drills are best to do, so included indian jumps, butt kicks, forward kicks, crabs and the whole thing twice (with light jog or walk between each drill). After that, the plan was to get right back home, but took the right side of the block and pushed the run to 15km 🙂 Nice start for the day, I would say.

It is only after I got back home that I noted that something was a bit odd. As my throat was a little rusty and scratchy yesterday, I had 2 neck warmers during the run (a bit overkill you may say, but it was actually nice to have it warm there). Tried to talk… not a sound… Got a hot shower…tried to talk…still no sound… rushing to my mobile to sms work-colleague and find a backup plan for the 3-hours session I had planned this morning. Not working so had to postpone it to next week and after that worked from home with regular hot tea with loads of honey in it (I took the green tea with ginger and honey… plus extra honey… Hope this will work…)

By lunch time, the voice was back (a little) but the scratching too 😦 Enough voice for a friend chat and got some boost for both training and work. Rest of afternoon sitting on Pilates ball in meeting (so the bum is resting a bit from hard chair sitting!). Call from the doc indicating all looked good in the test apart from too high (!) blood value and level of iron. So had a new test done to check another thing. But good news was that the iron level was higher (ok, too high, but higher is better than lower…). After that had planned to go and give blood as the doc indicated it was fine. Stupidly forgetting my ID card, I could not give any 😦 Drop-off my faulty contact lenses and then ran to training arena to meet my coach F2F (never met but after three races and training camp). Nice to exchange ideas and got an additional rehab exercise. Then ran back home, ate quick a soygurt with cereals and honey and then time for rehab. Changed a bit with less reps (10 instead of 15) but doing two series. Way better and felt easier a bit (especially the swiss ball curl one leg!).

Rooibos tea with lots of honey and time for bed already arrived… Training program settled and indeed Paris is at the corner!!!

(btw… the voice is almost back but gosh! the scratching is killing me 😦


So You Think You Can Rest?….

Night out of this world, with weird dreams, made the wake up real nice 🙂 Easy morning with a bit late start for work (9am instead of 8am…) and then the Monday show just started. Meetings, preps, debrief…lunch, more meetings and time for getting back home.

Changed to running gear but only to go to the shoes store. They had got a pair of ASICS Gel DS Skyspeed 3 for my size since the week before Dubai marathon, and have not had the chance to get there before today. The DS Sky Speed 3 (I noted only yesterday that “Sky Speed” is written with TWO words and not ONE as I usually do…) had been tried last year, but they felt a bit strange compared to Sky Speed 2 (SS2) and therefore I did not get any and continue to race on the Sky Speed 2 I have. But now it start to get urgent to find a replacement for the SS2. So why not give the SS3 a second shot? On the treadmill for a quick test and nope… same as earlier. Not same comfortable feeling, felt a bit heavier as well, having on the plus side pretty cool green and pink colours. But I am unfortunately not running on colour…

Tested my SS2 again (Hmmmmm, so nice 🙂 ) and then my Saucony Kinvara (first outing since this dreadful summer where I hurt my Achilles tendon). Still nope for the SS3. So now I am facing a dead end. Got recommended to check Adidas (!!! and me who is soooo loyal to ASICS… will I try Adidas really?). The Adizero Adios 2 and Adizero Adios Boost models. But the shoe store had none of those models. So I will have to continue my search. Next race is less than 20 days ahead so the SS2 (alternative the Kinvara) will be the preferred choice. But would be good to have something for Rotterdam in April…

Well back home under drizzling rain, was REALLY tempted to get out again for a run, but a bit tired (and yes, have to say that I have a scratching throat as well since this morning) so I chose to stay home and headed for a long core & stability workout. One hour and a couple of minutes later, warm shower and food in the belly, time for a little more work for tomorrow and now drinking hot Rooibos tea with lots of honey. Hope this help! Planning a morning run tomorrow, so it is out of question to go for the “hot whisky with honey”-home cure 😦 (and yes, it IS disgusting!).

Rest day then. The body seems to appreciate a bit of rest, but the mind wants to wander around a bit more! So time for bed now and hopefully will be well-rested and with a nice and clear throat tomorrow!

Paris…20 days ahead 🙂


Weekly update? Rehab, rest, more rehab, more rest…ooooh and a bit of running, and stress and…

(Week 030214-090214)
Had expected a busy week…turned out to be a crazy one… which is the reason for having a long full-week post instead of small daily updates.

Let’s rewind to Monday – this is still week 1 after marathon, so keeping the running to the lowest, agreed with that (!!!) and to have some alternative training to keep the body active. Well this latter part is just NOT working. I cannot just jump on my bike if I wake up @5am and no gym in the neighbourhood where I could just pop in at this time of the day… Swimming? apart from jumping in the channel, I could not see any alternative as the swimming pools do not open before 6:30 or 7am…. (WHO sleeps so late really?!?!?). Anyway, having this said, Monday went quite smoothly, lots of preps to do, got a deep massage and a late lunch. The day passed without really noticing it and then it was time for the strength session of the week. Got the rehab exercises incorporated in it. So all-in-all, Monday was a good (rest)day.

Tuesday started early – could not just stay in bed after being awaken for a while so 5:19am 🙂 I had already hit the pavement for a r.e.a.l.l.y. s.l.o.w. run. Tried to keep low pulse, and at this pace, that was no challenge. Great to start the day this way, the legs wanted it really (and yes the brain did benefit from a bit of fresh air). Temperature of +4ºC, just great really and this was the first time (of many…) this week were I considered having my shorts on. Try to keep the flattest route as possible, which means quite a boring outing. But this is ALL for the good of the body, right? Then the day went on with meeting, meeting ooooh and one more meeting, lunch with friend, prep for meeting aaand more meeting and finally ending the day with a …meeting (do you see a pattern here?…). Extremely tired and with the worse headache, I just went back home and lay down with wet towel on the forehead. Would have given my kingdom (if I had any…) for a quick run in the evening… Instead I did my rehab session including the golf ball. Strangely, the golf ball is not really painful. BUT the side of the hips ARE. Crazy pressure points showing pain ALL-THE-WAY… so of course I stop pushing them when it hurts…actually, I don’t! I push until the pain is disappearing and this sounds really like “searching for pain”, but if this is necessary to have it gone…just do it then! Regarding the rehab, have set a plan for 25 days (until Paris) so to cut into few parts instead of seeing it as daily routine (yes, it might turn into daily routine, but right now, I cannot run, so better having some objectives set on something else to keep my sanity of mind 😉 )

Late up on Wednesday, went directly from bed to rehab (and late means 6:20am…). Good to have this done before work. Real good meetings in the morning, nice lunch with friend and then final preps for presentation and meeting with worldwide colleagues in the afternoon before aiming back home. Pretty tired. Have been feeling dizzy since Monday from time to time. Have thought it was the air at the office or the wonderful mix I take like 3 times a year (cappucino+hot chocolate), but nope. No reason. Could be stress but generally this is translated into heavy stiff shoulders. So more sleep maybe? yaaaa, probably, but this does not explain dizziness+headaches. Anyway, took a bit of air in the evening when picking up E: missed my tram and the next one was 6minutes after, so decided to walk to the next stop. By then I had a good warm-up, change my course and headed to the pick-up place instead… reaching it way before the tram I was supposed to take arrive. So yes, my 2-pence advice? walk (at a good tempo) – it is WAY faster than waiting for the tram-taking-it, being transported to your destination… Late bedtime as had a lot to jungle with, among other things final rehearsal for Thursday presentations, cleaning and clothes hanging and oooh yes… a birthday cake to bake…

So when the clock rang @4:15am on Thursday, I actually had slept only…… ok, a few hours. So not yet reached the deep sleep pattern, it was ok to go up, get dressed and aim for the street again. Soooo nice to run in the morning fresh air. Had rained during the night and it is the nicest feeling to breathe such air. Got once again a bit boring flat route, but slightly faster than Tuesday, without effort nor thinking (OK, I did think about what shape I was drawing in the street while running and actually from the turtle-shape I had planned, it turned out into an antelope upside-down …. yaaaa, I know… all for occupying the mind….). Followed directly with the rehab… Indeed, for this particular Thursday I would have wished to have 37 hours to get all done, but unfortunately my order was not delivered in time and still had only 24 hours to make it work… Fastest shower ever, dress and then birthday wake up. Then all pretty fast, going to work – work-work-work and then back home. Work stress back – hot tab not helping at all, quick drink with colleagues to say goodbye to one of us leaving to another department and then finally birthday celebration in a Corean restaurant. Good to aim for the bed this evening, I can assure you…

Friday started a bit dizzy, still stress from work, but less. Having no running to counterbalance, it is pretty tricky I would say. Lots of work done, checking as well for rehab and starting to realize that Paris was not THAT far away… Cosy evening including rehab in front of a movie 🙂 One more full-rest day. Been checked by the doc for having a health certificate for Paris and passed. A bit of tests to be run for the dizziness, could be missing vitamins or iron or whatever… of course, missed the last pick-up for the test so had to come back on Sunday morning…

You may expect that the weekend would be easy and peaceful then… you cannot be more wrong. Saturday was a busy one. Up with the light (actually BEFORE the lights in the sky), got my new shoes on and then aimed for an easy run. Felt pretty slow in my head but when checking the clock it was way faster than planned. Stopped after 6km for some drills (nice to do 🙂 and then moved along doing a nice circle-like route. 16km – longest run since Dubai. HR a bit higher than previous run, but this time 1) I did not focus on having a slow pace and 2) did not think about having a low pulse neither. After the bit stressful-crazy-busy week, I consider that a bit of higher HR is fine. Rehab done right after. Then started the beginning of the day 🙂 Pancakes for breakfast, talk about training and then preparation of evening with guests. Gosh, what this day felt long and busy. But so nice ending it this way 🙂

Sunday‘s start was thanks to a siren of a car beeping in the morning (otherwise would have gladly stayed in bed!). Change to running gear (yaaaa… always have it ready on the sofa does help in the morning, when you need some convincing…). Got to run a bit everywhere, finally taking a few km from Sylvesterloppet (ran in December) and then the final km of Göteborgsvarvet (to be run in May again). All under drizzling rain, which was pretty nice and refreshing. All monsters up when I got back home so did my rehab before breakfast and it was already time to go to the doc for taking the tests. Waited a bit after that for G, but it took too long time so skipped it in order to ensure the logistic for the rest of the day could hold! Drop-off at soccer practice, a bit of shopping (spiruline and linseed oil), lunch at Subway and then time to go back home. By then, T and I were pretty tired so went for a nap while the other small ones played more soccer. One hour nap later and had to check what I had purchased for disgusting things. The oil is just repulsive to drink and the spiruline is having this abominable colour (thanks for its lack of taste and smell!). So it went down but I seriously doubted it would STAY there! Easy rest of the afternoon and now it is dark and feeling like night… Have to get ready for a new week starting… Hopefully with way more run, still rehab and rest and skip the stress…

Week summary? pretty simple as the title of the post indicated: lots of rest, lots of rehab, way too much stress and way too little running. Good that the weather is better (sorry kids! the snow is gone and adults are happy for that!). A bit tricky to compensate the little running by something else this week. Have to find a “backup plan” for future rest weeks! But I think that it was good to have this rest. High hamstring (if this is what it is meant by my “thigh/bum muscle”) feels better (or at least not worse). But it is just there. Like this AC-noise you notice when entering a room and that disappear after a while. You just do not notice it, but it is still there…until you notice it again! SO… had time as well to look at the next races and it just feels SO EXCITING really. Rehab is boring, rehab is necessary…let’s continue then!

OMG! Paris…21 days to go!!!