Running longer and faster… a few thoughts…

Posts tagged “lunch

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 🙂 


30K @3 or “a woman’s gotta do what a woman’s gotta do”…

Day to check this foot. Not too late in bed yesterday. Ensure had eaten enough carb (took extra sweets, just in case 🙂 ). Final check to the weather before switching off the light: great! 5ºC and rain on the menu. Have seen worse! WHen the clock rang at 3:20am – yes, you read correctly -, the brain was clear and peaceful, but a bit unsure why I needed to wake up at this time, especially when hearing the rain pouring down outside. But once again, the little warrior in me (there must be one, really, to justify going up at this time of the night for going out for a long run!) move that body and got it dressed. And it was time to start running…under the rain…and no men… 😛

Had thought running close to home just in case the foot or another part of the body would be complaining. But apparently the brain had better ideas. Headed towards the water and got a nice run along the harbours. Of course the rain was out to play. Of course there was headwind or sidewind. But shortly I felt a nice little tailwind and just.enjoyed. Got to this nice little 1km track in the wood, but apparently nobody is supposed to run there at 5:25am…because there was no light at all. And running in pitch black in the woods ain’t on my program 🙂 So headed back home on this lovely wet asphalt instead. Just so extremely nice to be out and run. Surely a little chilly when the rain hit the bare skin on the thighs and when the wind is making it even worse. But at the end, this little morning long run turned into 30km no more no less and I still had time to shower, eat a little snack and prepare breakfast for the kids before laying down on the mat with the legs up and resting for 35 minutes 🙂 Timing IS everything! And after this little morning escapade, and the well-deserved rest, I did some little rolling on the foamroller for the hamstrings. Nice actually 🙂 The left foot felt a bit while running, but all-in-all, it worked out quite wel.

Then it was time for work. Meetings on meetings, crazy hungry at 9:30am (ate my rice and 2 avocados) and then already lunch (sushi). And more meetings in the afternoon. The walking back home on heels shoes felt really long and slow. The dinner of tagliatelle with smoked salmon was a blessing 🙂 Took 2 portions! Now tea and easy evening watching a movie. And it is only 6:40pm… Want to go to bed…now…

Enough for one day!

 


Over marathon-distance weekend again by average 2ºC… Would make anyone happy, right?

No chance to go up for early workout on Saturday. Later evening and seriously it was nice with a sleep-in until 8am 😛 Got a serious breakfast of 3 eggs, avocado and ham and bread. Jasmine tea on the top. 10am, sounded perfect for food feeding in order to make an afternoon run. Plenty of stuff to do and when it was time, took 1dl Gatorade blue before running and headed to the pavement. Shorts still, long sleeves and extra tshirt on the top, as well as the necessary neckwarmers, bonnet and windgloves. 2ºC out there, apparently real feel under zero, but felt quite ok. Nice warmup, dynamic stretching and off I went for a 20 minutes-long run. Felt really nice to run at this pace. Got down to MP, although it was not planned. And tried to slow down a bit (!) at the end, because I had still intervals to follow. 20 minutes @ sub3-pace? check! 🙂 Then it was time for 4*5min at 10K-pace or whatever it is. Felt like flying during the first one. Ok, one done, three to go! Second one felt a bit trickier and third one (after turning back) even more. But still within lower pace-range. Took 15 seconds extra rest before starting off the final one. And.it.worked.very.nicely.indeed! OK, a bit tired, but done is done. Headed to the mall for a little purchase. Felt like my legs were burning in the fire. had forgotten the chili cream has this effect (it feels nice and ok during the run outside in the cold and burn like h*ll when getting inside or under the shower after the run). Anyway, met a colleague who surprised commented that he thought I had bare legs…and coming a bit closer he was almost chocked (?) when seeing that I was ACTUALLY bare legs. Left the mall and headed to the tram stop. One more km to the counter 🙂 and stopped 3 stations before home, making it another nice km to the counter. OK, unnecessary, but felt nice at the end. Good run, tired, hot shower, food and cozy evening. A nice Saturday indeed!

So when Sunday showed its lights, well, I had already planned to go up before that. Yes, on a Sunday. But the clock ringing at 5am did not see any other movement from me but to reach the snooze button for a few times. The plan was to go up super early to have the chance to squizz a long run before 7:15am, where the daily activities would start. not a chance. So the day started, the sun went up, not much warmer anyway. Got to T’s show and then it was time for sushi-lunch. Well, one hour before running, it was probably not the best idea, but I felt a little hungry. Changed to running gear and seeing it was 2ºC outside, I chickened out (!) and put on my long winter underpants, and on the top my ASICS Vesta shorts. Long sleeves + short sleeves on the top as yesterday and off for this long run. Took 2km to start feeling that the long underpants felt overkill. Followed a runner from km2 to 5, at a pace way faster than I wished, but it wa nice to follow and being pulled for once. Stopped km5 for taking off shorts and long underpants and putting back the shorts only and using the underpants as extra scarf on the top of my two neckwarmers. Soooo extremely nice to run with the sun in the face, warming one really….until I turned into the shadow and I start to regret sliiiiightly the removal of the long underpants. Took 1km before getting used to the slightly cold and then headed towards the “Killers’ loop” (a bit unsure how to translate this one!). You may have one, a killers’hill, a killers’bridge, a killers’workout or whatever. This one is a loop on terrain slightly longer than 1km. Up and downs I can tell! In order to have a little change from asphalt, I found it fun to have this one run 5 times in the middle of the last few long runs. And today was one of those days as well. Took the loop clockwise (feeling it is “easier” this sense actually) and when completed 5 laps, I headed back home. OK, the 20km easy turned into 26km inclusive 5km terrain, but it was very much enjoyable. Back home, time for shower (Aaaaaaaah! forgot had had chili cream on the legs…) and food. Then Christmas tree to dress, decorations to hang and the first advent was done. A bit of work to prepare tomorrow and now it is high time to hit the pillow…

Zzzzzz Zzzzzz Zzzzzz…


Chicago 2014 – M Day – less than 10 hours to go…

Back a few hours: Flight left 9:40pm, landed well. The issue was that there was a fire 2weeks ago in Chicago and the air traffic control still have problem because of that… Landed late, got on the train and one hour later was arriving in the nightly city. Took not long to get to the apartment but there, the doorman could not get to contact my host and I almost fell asleep on the couch in the entrance. Midnight and I had finally reached home, got a shower and was in my bed. Counted until 1 and ZzzzzZzzz…

Up early, felt quite rested. But seriously? 5:am and pitstop already? Back to bed for a bit longer and 7:30am direction shower (cooooold and then a little less coooold). Got ready for breakfast but having arrived late home, I did not have neither oat nor soymilk. Not chancing on cow milk, the breakfast became: green mix with water and a banana. Left home to walk to the Hilton hotel for taking the bus to the expo. Nice and sunny in the air, hoping it will remain the same for tomorrow. Boston marathon feeling in the bus full with runners 🙂 Met Tricky at the entrance of the expo. Picked up my BIB at #1 desk out of 50 🙂 Cool with a 3-digits BIB number. Then easy around the expo. Getting new sunglasses (one pair similar to my current one which has fallen once and have annoying marks and one pair… for being cool 🙂 ). Then hot soy chocolate and pain au chocolat before heading home.

Best view to start the day...

Best view to start the day…

right?

right?

Boston-marathon feeling - taking the bus to the expo

Boston-marathon feeling – taking the bus to the expo

Pick up area #1 :)

Pick up area #1 🙂

Smile smile and more smile

Smile smile and more smile

 

Suuuuure!

Suuuuure!

Met my hosts and chatted a bit before leaving for a final easy run. Took the subway to Chinatown and ran the last 2km on Michigan Avenue. Easy up the avenue, running carefully on the sidewalk. Good to see how it looks like for tomorrow. Then turning right to the crowded little bridge towards the last 600m and then seeing the finish line. Good to know! Ran along the park to the start and seeing where my start corral would be. Right behind the elite field 🙂 Cool! Then headed home through Adams street. This is where the halfway mark will be tomorrow. Nice to do some recognition 🙂 Then back home and shower. Before going out to hunt for food.

The dotted blue line :) More smile!

The dotted blue line 🙂 More smile!

Aaaand so close to the finish line

Aaaand so close to the finish line

REALLY close!

REALLY close!

and this is the start.

and this is the start.

More blue line

More blue line

Missed where Little Italy was (!), so aimed for the Vapiano I saw while running. Yapp… Not remembering it was that close to Millenuim park (meaning walking 2.5km to get there…). Finally arriving, getting my linguine bolognese + extra bread with olive oil on it 🙂 3:32pm. TWO hours late on my planning. But the food was good.

LInguine blolognes + bread and olive oil - good carbolunch

LInguine blolognes + bread and olive oil – good carbolunch

Then back home would be 2km right (as I would not go through searching after Little Italy..:)…but nope again! Got to the wrong direction and when seeing the TRUMP building coming closer and closer, I knew something was wrong. Yap. Got to turn around, find a Starbucks for updating my map and noticed I was way off track. So turn and turned and turned again and finally got to Adams street again (the same one I ran a few hours before) and almost tears in the eyes, got back home. Now, took a tea and got my legs up (finally!) and took some rest. Slept 1.5hr, well-deserved and then up again. If I would sleep now, I would be up all night… Took the time needed for preparing my gear, packing my bag and re-checking the route for tomorrow. Finally got wifi as well with my kind hostess’s husband making a hotspot on his iphone so I could use it for getting to the outside world 🙂 Had a last check on the route on youtube and then it was already 10pm and time for bed.

Race outfit ready for tomorrow

Race outfit ready for tomorrow

10:23pm – time for one final gear check and heading to the pillow. Tomorrow it will be for real…

NOTE: Today was a bit odd because had to make so many pitstops to the loo and did not feel like drinking much more than normal for a day before marathon. But probably should have eaten more carbs to have this fluid remaining in the body. To be noted for next time…and hopefully won’t have any similar “problem” tomorrow while running…

NOTE2: Weather-like it felt quite nice today and hoping that tomorrow will have a similar weather. No rain nor wind. That would be brilliant! But whatever weather it is, I will be happy, because I will be running 🙂


Two weeks in one post…HOW will this work?… (still no laptop-week…)

OK, has been a bit quiet here, but seriously. Having no laptop does not make life easier. So let’s try to make a quick summary of all the good and bad things that happened during these last two weeks.

Week 04082014-10082014…

Back to vacations 🙂 Quite nice and enjoyable. Monday got its share of training with double run – easy morning recovery run (from the heavy long run the day before) and then in the evening I joined the Urban Tribes for a “Pace” workout. Easy warmup, 4km @5min/km and then back home. Probably should have skipped one of the runs…or both of them. Was pretty tired already in the morning and by bedtime it was tricky to get contact with me…SO tired I was! (not that much the head, but the whole body was out of energy really).

Therefore it was a well-deserved rest (Tues)day which followed. Check for the knee at the physiotherapist. All looking fine (well, at least not worse than before)., Rehab to continue every day or every second day (being stubborn and well-decided to get this knee back into place, I chose the first option…). Nothing but resting for this day, including a thai massage which was far from enjoyable, but afterwards it felt the body really needed this.

Wednesday arrived and it was time for intervals. Actually a bit odd-feeling as generally interval-day is Tuesday and/or Thursday. But other plans for those two days so as good to turn this Wednesday into what it was not! Fast 5min and then extra fast 1min – not that I am used to this! Really stable series and a crazy fast minute as well: Really pleased with the session…which made me exhausted to the bones…for the rest of the day! Took a lot of extra strength to even go for a walk in the afternoon and try to enjoy the little sun… late in bed…

…which made going up on Thursday even more difficult. THIS is the challenge of those days. You have a fixed time to follow and have to arrange the rest of the day all around it. Sounds like a military bootcamp, but nope. A nice outing in the islands to meet with friends and hopefully the sun as well. How to make this work with the training programme? The 5 o’clock ring signal did not last long… and the snooze button got tired as well… until the brain decided to call it the day and told the body to get ready for core and rehab. That would do for the day. Then breakfast, bicycling to the ferry. Quite snack waiting for the ferry (and noting duly… that I forgot to eat my own breakfast… great! one of those days….). And then we spent a nice day under the sun, with bath in the sea (not me), bicycling, checking the island viewpoints with a very accommodating host & kids 🙂 The tricky part to get back home (i.e. ferry and bike home) went actually pretty well…but all were dead tired when opening the home door and it was pretty much time for bed (even if early and on vacation…). A nice day on Earth!

Which made the Friday not starting too early. And nothing was working really for getting out and running. The “running is easy…only to jump into your shoes and hit the pavement” was definitely not the way it worked on Friday. Did my rehab and then nicely prepared myself to the second interval workout of the week. But something did not want me to start this workout. While waiting for my Garmin to find the satellites I was doing some eccentric heel raises and checking the workout on the watch…Surpriiiiiiiiise! NOT THERE. Back home and starting up the computer again, took forever so decided to enter the workout manually. All good. Back to the street waiting for the satellites and then the mp3 music died in my ears… Brilliant! back home for charging the battery enough for the workout. Prepared the lunch in the meantime and then time to go….reaching the street and noticing I forgot my water bottle…REAAAAAALLLLLY?!?!?!? OK, it was by then noon when I was planning to run at 10 o’clock… No need to say that the weather did not make me a favor… It had become way warmer/sunnier that I had thought. On the top of it I even felt hungry as I had eaten early for the workout of…TEN O’CLOCK! The energy levels were definitely not on the top. Still did warmup and stretched before a crazy workout. This was now time intervals and if the first serie went fine, I always think that it is anyway slow because the body need to acclimate to the training. The second serie went not too good and the lack of water + the heavy sun did not help really. I thought I’ll redeemed myself with the final serie… Third serie was even more rubbish than the second one…Yeeeeaaaaahhhhh! Time for final serie, this will be fine…all will be fine… Starting with a 3min interval slow like ….well, slow! NOOOOOOOO!!! this is NOT the way intervals work. Started the second interval of the final serie and this thing called “DIG DEEP, YOU STILL HAVE STRENGTH HIDDEN SOMEWHERE”, well, it just happened. By half of the interval the watch had been shouting enough to remind me how slow I was and this made me not too happy so, being the last one of its kind, as good to get all out for this interval…which actually worked!!! Second best interval among all four series…Time for the final one and this one was a hammered one! Tears afterwards and definitely feeling like laying down blank in the middle of the bike path (which I did not do as it was not really safe there…). Pretty emptied of strength after that. You know those slugs crossing the road sloooooooowly when it is raining…Yapp! this was me after the workout and for the rest of the day. (and here you have to take the slowest and laziest slug….).

Yaaaahhh… by now you might have guessed something was ongoing… Saturday started early, heavy and not too good. The scratching throat I had a few days earlier had disappeared (with all the gallons of tea+honey I drank?… no wonder it disappeared!). But little stubborn me still did her rehab and headed out for a recovery run. Easy-easy-easy until I reached km6 where the legs did not want to carry me much faster than the slow pace I already had and being 2km from home I did not want to take the tram (this is the emergency trick to take the tram…when there is an emergency, an accident or whatever…not when the LEGS don’t want to carry me any longer…). So stubbornly continued the workout (if can still be called this way…) with a power-walk for 2km. Even this felt slow. And being without tshirt was not helping (you are getting warm when running, but the pace of my power-walk was so slow it felt it was chilly out there). Back home, hot tea, hot shower, and ended under hot cover with fever for the rest of the day after GET had left. Yeaaaaah! perfect way of starting the weekend and ending one’s vacations…SICK! By bedtime it felt a little better, but feeling quite off anyway…

So it was with surprise that Sunday started with sun shining and enough strength for a 30km trail long run under the sun. Yes, I DID feel tired afterwards, but nicely tired. Directly to thai massage w/M after and then food food and more food. Felt I could eat for 5 persons after this long run. Nice indeed not to feel sick anymore and a much better way to end the week…

=> so was the week that preceded this one…

Week 11082014-17082014…

Back to work (for real this time…). As usually for a Monday (?), should be easy or rest. Took another chance at testing a Run Pace workout with the 5min-group. Was late for the workout so “my” warmup to the meeting point was more like an interval run…to see that we were three arrived and nobody else. Then a little easier run and the drills, before starting the run pace. First km was as usual slightly faster than planned, but ok. Second km was with a little slope and I chose to pass my group a little (because I am kind-of rubbish when running slow uphill…) and then another runner caught up with me and we ran at a faster pace than planned definitely. Got to the turning point and turned (!) and then the pace just kept on accelerating to finally end the final km at interval-pace. NOT GOOD! this was a recovery run for me… But so much fun 🙂 easy back home. Good start for the week.

SO to make things right, Tuesday started with an easy recovery run (a real one this time!). 8km – easy peasy pace before work. All good (and yes, it ALWAYS feels good when reaching the office and knowing you have already sweat more than what most of your colleagues will during a full day at work 😉 ) Quick pause mid-morning for knee rehab. End of workday and feeling pretty sluggish and not really tired, but needed some air for the brain to function correctly… So off I went. There is a race on Saturday next week (Midnight Run) and I decided to take the route but the other way around. Easy and nicely. Took aaaaaaall the slopes and the downs and seriously it felt really nice afterwards to have done this second run (even for the hilly parts!). Good sleep afterwards!

Wednesday was rest day. Nothing special. Working. A bit tired. But fine.

Then went up early on Thursday and seriously had to refrain myself for not going out running because I had planned to join the Run Tough workout after work. So rehab and core before work and then when finally completed the day, changed for running. Easy warmup to the meeting point, a bit of chatting and THEN… I understood what the word “TOUGH” meant for the workout… Got to do 5*600m followed by 4*300m at a specific pace. We were divided in different groups and I had the joy (!) to be alone in mine and had the instructor for just me. My personal pacesetter. Great! She was really cool to encourage and push and act as wind-shield when needed. After the 2 first 600s she noticed that I generally go all in at first and then slow down and then accelerate again. So she paced me so to start slow(er) and accelerate progressively (OK, it was NOT easy and I need practice!). Anyhow, this was a great workout, and surely my program was indicating more reps, but this was good enough for the day! Back home, second part of the knee rehab and bed. All good!

How would a Friday be without a bit or (early) running? Up early (unsure why, because I felt so nicely rested in the morning I thought I overslept!), light core exercises and off to do the Midnight Run route again, but the right way this time 🙂 Took the bike to close to the start as warm up, run the distance and then back home by bike. All nice and easy. 7:15am – 13km already done, just shower and light breakfast before work and that did the trick! Nice and easy day at work before the weekend started.

Surely the weekend is supposed (?) to be  for resting, but for runners there is often this long run-thing to place as good as possible somehow for not disturbing the peace of the rest of the people around you :). Saturday started with a long time-interval workout. CRAZY! Never did this workout (3*10min) but it was actually FUN (yaaaaah, ok, I recognize it…running might be enjoyable…from time to time 😛 ) What made this workout crazy is that the final interval was the fastest and with a pace comparable to fast 1km-intervals. Of course I am not the kind of “steady pace all the way” runner… so I started snail-slow-pace for accelerating and ending at 3:47-pace (which is the fastest pace I have had for 10min ever (I think). So surely nice workout. But why stopping the fun there? Sweat running all over the face when reaching home, quick stretch, quick shower, change of gear and biked to meeting point for training with IFK Göteborg Athletism club. Well, I joined for their warmup and took it as my cooldown. Pretty nice to see what a decent warmup should be… SO after that, bike home and rest (for real!). Easy afternoon, decided from out of the blue to do my knee rehab and then it was time for preparing dinner for friend company. And so Saturday had disappeared already! Almost faster as an interval…

Unfortunately the rain woke me up on Sunday morning. My plan A to run in the woods had been changed the day before to plan B run half the distance on asphalt and half the distance on a 1K-trail track. Then sms made my plan B to almost change back to plan A but the rain made me back off and choose plan C – full distance on asphalt BUT at steady pace (Yes, I can work on the parts that are identified as not really my strengths…). Having read a part in Szalkai’s book that for a 3:00-marathon the long run should be at 4:40min/km pace (talkable pace), there was NOT A CHANCE I would do that. I nicely chose to aim for a steady 5:00min/km-pace. Spent my morning watching the final men marathon of the European championship in Zürich. THIS is what I call inspiration. Having a guy running away from the group from km8 and dominating the race until km30/35 (?) and then quitting due to cramp/stomach…and having a race for the first place not really clear until the final 5km arrived. Marathon is just that: it REALLY starts after km30… Anyhow, happily inspired I left to my long run with my NEW SHOES! Yapp, Christmas in August. Two new pairs of volume-shoes had landed on Friday to my home. My choice went to ASICS GT-2000 2. Simply because the tighter model (GT-2000 (2A)) was not available anywhere and after checking the other model, I noted not too much difference. Probably not the best to take a new pair of shoes for a long run, but still. It has to start somewhere, right? So…how did the run go? well, 20km as planned, although at a pace of 4:42min/km… Unsure how it went as the first kms were close to 5min/km and it felt nice to keep it this way. The new music mix in the ears made all change really. I noted myself singing loudly “I will neeeeeeeever love again” during something like probably 10min or so, before the brain actually started to analyse what the sound coming out of my mouth was actually meaning!!!! So it can happen when running! And THEN arrive the crazy wonderful part that DJ Eclipse ALWAYS has in his mix, those parts that bring you so high you feel like flying…. And indeed I reached at this moment a downhill and once again the brain registered after a while that I was singing vocalises on a pretty high tons and that actually (!) sounded nice…and yes, I was as well running downhill with my arms imitating an aeroplane… No shame, No glory 🙂 SO much fun actually. Took 2-300m after this slope for being in a nice tailwind road and decided to skip the tshirt and that was even nicer to run. No need to say that the 5min/km plan was no longer in place. Ended anyway the run and spent as usual a bit of time resting with legs up and took an easy afternoon to finish this weekend. Resting indoors, because the rain Gods decided to turn the skies into showers during this day (apart from the time I was out apparently!).

 

That was it. Almost updated on all that happened training-wise for the past two weeks. Hopefully a laptop is on its way…

Keep on running!


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…

 

 

 

 

 

 


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 🙂


Pain, pills, scream and tears – a regular week under the sunshine…

(Week summary 20140609-20140615) – Sunshine was probably the only positive part of this week’s training…

Following the thought that the knee could have an inflammation, I did start an anti-inflammatory pill “treatment” on Sunday. Monday I took one tablet pretty early in the morning (as it makes me sooooo exhaustedly-tired, better take it early and avoid falling asleep at the office…). Decide for doing easy core before work, just to remind the body that there would be some running at lunch. Early work – and then it was finally lunch-time. Picked up my running colleagues and settled for an easy back&forth to the bridge. Felt pretty naked without my Garmin on my arm (had forgotten it at home in the morning), and decided to follow the slowest of my colleagues… Which was not THAT slow. Let them run up to the bridge while I ran back&forth on flat road until they came back. Did some stretch while waiting as well. And hang along when they were back. THEN the knee started to feel. Pretty diffuse ache-feeling. Probably would have hurt/ache more if it was not for the anti-inflammatory tablet (which also probably started to stop having an action on the inflammation by this time…). Stretch afterwards. Not really fun afternoon with “ache-feeling in the knee”. Pretty tired in the evening, anti-inflammatory pill before bed and lots to think about…

But when I woke up it was Tuesday 🙂 Decided for reason this time and did light core and stretch and went for a rest day. Much at work so it would have actually been nice to run afterwards… Restaurant outing to skip the cooking for dinner. Greek 🙂 Yummy! Easy evening with little walk and then bedtime. Anti-inflammatory tablet morning and evening.

Although when there is an early bedtime, this often means early wake up. Wednesday 3:30am birds singing and sun already shining. Changed to bike outfit and went for an early bike tour. Nothing fancy, 23km on the hour. Then light core and stretch. Nothing much happening. Anti-inflammatory tablet in the morning only. Reason being that I would go to the physiotherapist the day after and I did not want to arrive with no pain/ache in the knee… Got to bed by 7:45pm and did not see the clock turning to 8pm…

Thursday – Way too early up (!)… what do you do then…if you cannot run, want to skip the bike, and definitely not feel for doing core training… Anyhow, the knee felt a little or not at all. But the body was pretty stiff of not doing anything really. Got to meet the physiotherapist at lunch break. Took not long for having his view on my knee: “Runner’s knee – Swedish style” (aka “löparknä”). I write “Swedish style”, because “löparknä” seems not to be exactly “runner’s knee”. And indeed when I read about it, it does not fit fully. Whatever it may be called, I got 3 exercises to do (leg pull with elastic, side plank with leg&arm lift and one leg bend with little book under the heel). On the top of that, was added stretch exercises…and not 10-15sec like I usually do after running… THREE (3) TIMES 60-90SEC!!! each knee. 2 positions… We are talking 12minutes stretch (without counting the time to change the knee position, the change of knee and the re-adjustment of the pillow under the knee otherwise it would kill it…). Yapp, what you wouldn’t do to get better… Fortunately (for me) the first time I did this rehab serie was today – Thursday – first day of the World Cup, which made the stretching way less boring that it is actually (and yes, it was boring to stretch!). A bit disappointed match as well, so in bed after the first half… Back to the rehab plan: to do everyday once of twice a day. Stretch can be done extensively apparently throughout the day (like I have nothing else to do, right?…). Run can be done but only short and if it does not get worse afterwards (or under). Check in two weeks. In the meantime, no plan for races in June/July/August – apart from small short races that would be nice to have in training mode… BUT to get better, as I say, one should do what is necessary to be done! The main races are in September/October – so not a chance I am NOT rehabing until then!

TGIF! Went out for an early morning run and seriously… changing for 5km ain’t really fun. and the pace was pretty dull as well…and the body felt sluggish and heavy…and and and… Yapp! Lots to complain about, if it was not for the beautiful sunshine and lack of STRONG wind during this run. Started to feel the ache in the knee after a few 100s but it seemed to release after 5km (therefore I pushed the run to 6km… and yes it was pretty tempting to go for extra 500m…or why not a couple more km to get to 10km…which I did not do…). Pretty early at the office for meeting with Sweden and then Japan (when I closed my day pretty late the day before to work with the US…). Much to do, lunch that went too fast and did not help to get all the thoughts out of the head as a good run would do, and back to work. Done the knee rehab and the stretch AND I added a torture moment in the rehab (which I adequately call “torture with coca cola bottle”). Having no foamroller at home, got suggested to use a 2L coca cola bottle…for massaging the ITB (side of the thigh aaaaaaall the way to close to the knee). Was planning for 5min easypeasy and seriously started to scream after 10seconds… Could get through TWO (2) long minutes with loads of screaming (and a bit of swearing probably). NOT A CHANCE I AM HOLDING 3 MORE MINUTES!!! then I changed to the right leg and it took a full minute before it started to get a bit painful. But definitely feel the difference between left and right! Quick shower and got myself on the soffa for the match…and fell asleep before 15minutes had passed. Awaken during the second half and then to bed. No problem at all to fall asleep deeply again there… Heavy week and no training = pretty tired!

As a result, Saturday got me up early (!) and I took the chance for getting out in my running gear. The knee had been “feeling” since Thursday (i.e. from the day I started the rehab) and did not disappeared at all since then. Always a bit diffuse feeling/ache in the knee. I did stretch several time at the office on Friday (standing in front of my desk… not looking strange at all with me pulling me knee to my butt and getting it this way for 45sec a couple of times throughout the day…). Did some stretch during this morning run (laying on wet grass, asch!) – quite ok, but once again, we are talking about 6.5km… ;( Breakfast after that and some biking to release the legs and knees. In the afternoon, I got to my rehab program once more. Nothing strange about the exercises, but seriously feeling tired in the legs to do them… Is that because it is 2 weeks after Stockholm marathon and I did not really run since then? nor done any activity? The torture with coca cola bottle went sliiiiightly better, with less screaming, but then replaced by tears (and cursing…) for THREE (3) long minutes! (Yoooohooo! 1 more minute than the day before!). Pizza for dinner and movie to relax and fall asleep.

Sunday always arrives so freakishly quick in the week! Early up (I think this was the theme of this week “early up”…) and as I am not allowed to do long runs (nor medium runs btw), I jumped on my bike for a long workout-type. Not really motivated, did not take time for even having breakfast before leaving. Just biking around and hoping for getting 44km (doubling Wednesday workout distance). It turns out that I am pretty good at estimating the distance but on foot and limited to 36km… Because despite taking a long detour, it turned into being short on km when I was heading home. So had to take a little extra round to get to 41km…noticing that this was pretty much the pace that marathon world-record and fast guys are running on…on their own feet…and me on my bike… I tried not to cry 🙂 Hesitated with starting right away with the rehab, but was unsure if the legs would like it. So took a bit of time to prepare smoothie with nectarine and banana and croissants 🙂 before getting rolling on my coca cola bottle. 3min ea leg. Almost no screaming, a few tears and a crazy fan encouraging throughout this painful rehab (indeed I did not want to kill the enthusiasm when I thought “Saying “Come on – 2min 45sec left – you can do it” is NOT really encouraging…!). After the torture, came the rehab and it went “ok”. The balance exercise on one leg feels better, but the side plank with arm&leg lift is NOT fun nor easy to do… Spent the rest of the day chilling out and then massage-time (have noted that the top of the bum-muscle was pretty aching since a few days, which corresponds to the start of the rehab. So better to have someone else pushing there to release the pain as it is real impossible to do it yourself). And once again massage does not mean relaxing, nice, or whatever you may think. This is purely painful! Discovered knots in the middle of the back, in the neck…and this was the “nice” part. The thighs, calves and hips were not to play with. But once again, if pain is necessary to get rid of the pain, then so be it! Biked back home, knee still fine. Early dinner and then just in time to get ready and see France starting soon to play in Brazil.

All-in-all, a very sunny and warm week – all done for running…which unfortunately was not on the program this week. Hoping the torture massage, the stretch to the extreme, the lengthy rehab exercises and the way-too-short-allowed-runs will soon turn into regular weeks of training. But once again, better have this now and getting ready when summer arrive, than having it continuing and standing on a starting line this autumn with a malfunctioning knee…

Keep on running!

 

 

 


Recovery, recovery…Aaaaaand more recovery…

Week of rest and recovery ain’t often very exciting to talk about. Just like last week. Travel for work was suiting perfect with a week of after-marathon recovery.

Tuesday started early and finished late. The body felt all ok and the knee even allow for wearing high heels. No swimming as planned as 1) the swimming pool at the hotel was close to the breakfast room and tables (I mean REALLY close) and 2) the pool was only opened in afternoon and late evening when I would rather have gone up early for a swim.

Wednesday was a bit better for start, did a light core exercises and little rehab. Nothing much really, but it felt nice to actually do something. Day spent at work went fine, rainy weather and changed my high heels to running shoes in the evening before going out. Went all fine…until we left the restaurant and had to walk downhill to the hotel. The pain in the left knee was excruciating when walking this way. I tried walking uphill and it worked without problem. When reaching flat surface then it was better. Meaning? the left knee is NOT happy. Tricky night with ache in the knee coming back&forth.

Thursday felt a bit better in the knee, but still this day was filled with little aches now and then. OK, the high heels could/should have been skipped, but they were not. Evening was nice to change to jeans and running snickers! Good night sleep aaaaand…

…it was Friday already. Up early to get my first flight home. 25 minutes for changing in Paris and then home…without my suitcase. More rest during the day (read: doing nothing…). A bit of bicycling in the evening and it was it.

Saturday had arrived and got some bike done again, but no real workout. The knee was still aching a little now and then, so decided to skip doing more training. Spent the afternoon under the sun with the monsters and then a very nice evening at friends. Delicious Indian food had been prepared and served 🙂 Not too late home, it became late though when getting to bed.

Sunday got the sun up way too early. Decided to test the knee and went for an easy run. 3km warmup on asphalt to reach a running track. There I decided to go for 25 laps (or 10,000m). 4K clockwise, water – stretch, 4K against the clock, water – stretch, 2K clockwise, water-stretch and then 3km back home. The knee did not like at all this outing. And it was well-noted. No swollen knee when reaching home and it felt all ok to walk afterwards. However the kicks done in the afternoon felt pretty hurting 😦 Decided then to go for anti-inflammatory tablet in the evening and see whether it helped. Got tired pretty quick from it… but the knee felt as “normal”.

So was the end of the after-Stockholm marathon recovery week. Nothing really fancy nor fun nor exciting from a training perspective. Only a boring reminder that the knee was not fine. Have to check this and get it solved. More later…


My kingdom for carbs… and my blister back!

Too short night… Real tired/exhausted when those  *%&&&&#!? birds woke me up at 4:44am… 4:44am!!! Not good when it is at the start of week prior to the race. Calculated wrong as well the timer for the washing machine and it made a lot of noise one hour way too early… No need to say, the day started…too early! Yapp! Need a bit more than that to cut my motivation… Light breakfast (no carb) added an egg and half avocado for doing an omelet. OK-yummy. Early leaving for work for a full day again. Meetings back2back, fortunately some finishing a few minutes in advance so I could gab some tea or eat my eggs. Lunch arrived already – meat, egg, avocado, salad… Just missing some COLOUR in all this! Finished meeting 20 minutes earlier in the afternoon, which allowed to get back home quicker, get more tea and then finish the meetings day from home. Time for dinner – nope, still not looking forward to it! Second half of avocado, eggs, tunafish and grated cheese and salad… OK-yummy… still missing some COLOUR here as well! Decided to test the knee a bit.

Gear on, light massage with chilli cream and off under the sun going down. Got company so to ensure I would NOT run too fast. The knee is definitely not as usual and not liking the run at this slow pace. Did try some accelerations and it felt actually a bit better/lighter, and this despite the headwind. got a light 5km and back home, through the shop to buy some sport drink. Then light core and hot shower on the knee, followed by ice-treatment. Update of training diary and now my eyes are JUST closing themselves….

and yes, I would exchange my royal kingdom for carbs (a-n-y-t-i-m-e!) and having my blister back…instead of this knee-cap fooling around 😦 Yes the blister is still there, but seriously, I would rather run with this fully open, than with a knee potentially hurt. Time for bed…someone needs some beauty sleep 🙂