WOW and easy days

Yeah, Wednesday morning embedded with slippery roads. I had already decided to do an easy run instead of planned workout. Luckily, on my way back I had to pay a short visit to forest administration's office and there I realized that the Worm (gravel path, about 666 meters long loop) will be the place to be!

And there I was, running 3x2k (7:10-6:59) without any traction problems. How cool is that???

Yesterday and today were easy. Tomorrow or on Sunday I will do a steady state run. Or then I won't. It's Xmas.

Happy Holidays!

Kenyans rock the marathon

What a race in NYC today!!! 2:05 on that course is fast and solid performance. Kenyans' marathon results during this year have been insane and I feel so lucky that I'm not involved in selected their marathon team for next Summer's Olympics...

On the contrary, I'm pretty happy with this week's running effort. On Wednesday I did hills and yesterday I started a long way back to faster paces by running 5x3min'2min (@ 5:25-5:20s). This morning I joined triathletes long hiking/running workout in the woods. It took 3 hrs and felt totally great. Weekly mileage was 59. Much better than last week's 15...

Workout Wednesday

No running for couple of days has changed my feeling from energetic to sluggish. Accordingly, Monday and Tuesday were ez days. Today I had to get back on the schedule which meant hill repeats (10x1min.). After a slow start the repeats felt easier and easier. Not bad at all.

Since the plan is to get faster the next workout will comprise faster pace. Oh yes, this sport is rocket science.

Vacation time

This time the vacation surprised me by starting a week too early. And this was only based on my false perception, not on the actual calendar. So from last Friday... screw you office. After learning on Tuesday that Thursday would be my last work day for a month, work kept me busy. Really busy.  

Execution of week 1 for Berlin:
M: Ez + Myrtle Routine x 2
T: Ez
W: 3x2km'1km @ (5:50-5:40). Was too tired to run the fourth. It was early enough to think like this...
T: Ez + massage + evening bike ride 20 miles (ez) 
F: Ez + MR x 2
S: Due to time constrains (I hadn't time for any longer run) and too hot conditions I ran a long run of 14 miles w/ 4 miles @ MP instead of 16/6. I mind this as a good start of something new.
S: Bike 64 miles. At the start sun was shining  and in the end it rained. During the thunderstrom in between we had to stay away from the road.

Plan for week 2:
M: Ez
T: Tempo 7.5 miles @ MP-HMP
W: Ez
T: Ez + mini fartlek 5x1'1min. @ 5KP
F: Ez
S: 4x2km'3-4 min. or 10.5 km road race
S: Long run 16 miles

Here and there

Last Thursday core workout was just a dream. Luckily, on Friday I had chance to run about 7.5 miles around sunny Stockholm. Hamstring was relatively painful but I crushed my Swedish fellow morning joggers by finishing @ sub 6:30s. "That'll teach my hamstring, too", I thought. But it did not.

On Saturday I was feeling slightly off the whole and didn't hesitate to skip running (maybe this was because of B10 was held on the same day and that race still hurts me). Instead, I rode a "night rider" (summertime in Finland is all about lightly nights) comprising 50 miles in the late evening.

Then on Sunday I changed a planned 4x2km to a fartlek which was a huge success. Hamstring made some noise but the workout itself was okay - well, it went better than expected. 

Today I was sneaked out for a 6 miler and finished that with Myrtle Routine. What a kick-ass start for a new week! 

Still rolling...

Monday was a day off but I did a set of 100s and 2xMyrtle Routine.

Yesterday morning I ran an ez 6 miler and did one set of short steep hills (following Brad Hudson's recommendations). Today I woke up bit later than planned and thus I was out running only at 6:30. Plan was to run a steady state run of 7.5 miles. And the plan was nicely executed. For the first time since the treadmill test running felt easy and enjoyable. Further, the pace was faster than a week ago even if HR was now lower. This is mostly explained by the change in the weather (last week 77F, now 50F and raining). Anyway, I don't feel miserable.

Tomorrow I will wake up in Stockholm (SWE) and most likely don't have any time slot for running. Core time?

Is it impossible to get back???

It was been suprisingly warm recently. Temperature has been at 90s and that does not ease the pain. After Wednesday's massage therapist session left gluteus started co-operating and I was able to keep myself on the road. Thursday and Friday were easy.


Today I joined triathletes on their test run. It was - again - pretty warm (89F at 5 PM) for a tempo run, but since I skipped my morning session, there was no turning back. Result: total burnout w/ finished status. It was awful experience and made me wonder how in hell I was able to run with HCS crew in Columbia. The whole summer was like this. Tomorrow: longish run + biking.

In Tallinn

Due to the additional load on Monday and Tuesday, I skipped yesterday's run. But so did Manu who I met at yesterday's plenary session. Tomorrow we ran 7.5 miles ez and got lost only a little. Then I ate and ate some more. Next up gala dinner.

On Saturday things are back to normal. 100 miles week... here I come? No, 60-70 miles is the next level.

Ez week continues

Monday: A day off
Tuesday: Ez 6 miler
Wednesday: Didn't sleep so much, a day off
Thursday: Planned a mid-long run but ran w/ Lil' D, Ami, AP and brand new dad Mikko
Friday: Steady state + hills
Saturday: Mid-long run
Sunday: Ez + strides
Monday: Treadmill test wo/ VO2 max test (gearing up for Berlin...)

WOW

I just finished an awesome doner kebab meal. It was to celebrate a nice workout Wednesday.

I ran 4 miles of steady state and finished the mix & match workout with 10x200m hill repeats (moderately steep hill, nothing like Mt. Nasty). I originally planned 2x8x200m but decided to skip that one. But in order to compesate this sissyness I ran the hills to moderate headwind. In all this workout produced 11 miles and really happy feeling.

On Monday and Tuesday I ran 6 milers with baby jogger. On both mornings it was suprisingly chilly because of wind and relatively low temperature.

Crawling back to finish... (pic: Hell's Sis)



Almost warm

I just finished a short but fine bike ride in low 70s. In the morning, however, the temperature was ~33. Thus, running was pretty refreshing experience compared to the evening's biking. In all, summer is almost here. Tomorrow the plan is to run yet another steady state 6 miler, this time on the paths. It will be moderated by HRM.

On Sunday I might go and face my demons by running a 10k race. The minimum goal is match the average pace of my last shorter race.

[edit:] Dammit it was different to run in warm weather. It was either the weather, dead legs from yesterday's bike ride, running on paths or just my shape that punched me in the nuts today. Anyway, one more steady state saved in the bank. In your face!

Rest of this week

The nagging ache/pain is almost gone. Running did help to rid of that. On Wednesday I ran a steady state (or an accelerating one) 10k with bit longer warmup and cool down (together 12 miles). It felt ok, except I started to feel pretty fatigued during the cool down. That evening we drove to Helsinki.

On Thursday I did my morning run with Lil' D and babyjogger. I got little lost and ran 11 miler instead of planned 6 miles. But it was awesome - sunny and less windy. On Friday I sneaked out for another easy run with 4x100m strides. Then in the afternoon I had some time to visit Helsinki City Run's expo where I met Saava, the man himself. He's getting back...

Today I ran 5x1k (3:23-3:18) ' 500m rest jog w/ normal WU & CD. Word!

Easy days after Wednesday

Even if Wednesday's workout was far from "all out" one, I have felt it during the easy runs thereafter. So Thursday and Friday were easy ones (yesterday I ran w/ Lil' D) and today I ran bit longer one (15.5 miles) w/ Masai and Bruno.

Then we had a nice chance to go biking with sweetie and we rode some 24 easy miles. Pretty enjoyable season opener (temp is now high 50s). Next up... guiding our Chilean visitor here and there in Turku.

Workout Saturday

After Wednesday's workout my legs have felt really heavy. And that is just awesome!

Both on Thursday and Friday I did ez runs but today morning I found myself doing 5x3min.'2min. starting at 7:45AM. This workout was a bit more controlled than a week ago which is an indication of improving shape, right?

Today is also time for Karhu-viesti which is the biggest road run relay in Finland. Men run 50k and women's relay is about 35k. Unfortunately, the fastest guys of club are either training in Portugal, waiting their operated thumb to heal or just injured. So no mens team this year. But I'm happy that I can help women's team in their effort to reach city of Pori enough fast. 

Runners.... ready....

Rest of the week

Monday was miserable experience as it is supposed to be when you're sick (puking + high fever). Tuesday was also a day off, but I felt alive again. On Wednesday I did a short shakeout run and on Thursday I jumped back to original schedule.

Yesterday morning I did a nice 7.5 miler and listened to music for the first time in 23 years on the road. Weather was also easy on me (it was only 7F compared to real feel of Thursday: -15F), so it was an excellent booster. Today I did a tempo/steady-state run on treadmill after baby swimming. To summarize my feelings during those 5 miles (@6.17): I really hope that I could again get back in shape...  Patience...

Oh and this would be an awesome race: http://www.runforyourlives.com/

Back in business

After the extremely nice 1.5 weeks in the US with HCS crew and especially with Jason, I'm back on the relatively lonely road. But visiting our "second family" was like a fresh mint with a blast of energy, so I will have boost to carry on. In all, this reminds me of the power embedded in training in a group - no matter if you are a enthusiastic beginner and absolute top guy. It sometimes gives you the edge you need or the motivation for grey mornings.

Yesterday I did only a shakeout run in the morning, and today I ran a 6 miler (at 6 AM) on pretty slippery roads. Now I will focus on keep the current streak of running going on and start to build the base for following a training schedule. Maybe I have to decide some kind of mid-term goal, since Berlin is still 7 months away. Could it be the half marathon in Helsinki in May or XC nationals?

Bagel Run

Yeah man! The first Bagel Run in about 14 months felt awesome! This week has offered us a chance to see lot of familiar faces and Bagel Run continued that streak. At last I met Tom who I thereafter followed through pretty messy (icy, snowy, covered with fallen branches) Centennial Lake loop. I ran totally a 13 miler which about 67% of my total mileage in December. I felt quite good, but that's mainly because of the pedestrian pace. After I met Carlos, Seth and Tim, pace was brutal for me considering my current shape. But still I was able to finish today's long(ish) run.

Sweetie ran with the stroller (andw/  Lil' D of course) and we have an opportunity for a breakfast at Bagel Bin. Just like in the old times... In the evening Stephen and Kerrie provided us (again) a venue for a get together which was assembled by Mr. Captain himself. It was the most fun way to finish our visit in the US. Till the next time...

Weird week

This week I've reached the most productive state at work. I'm delivering research papers and results like a badass. That's weird. Maybe it's because of the running conditions are the worst ever (no, the real reason is that I just had 3 weeks of vacation). After two days of rain roads turned into a icy layer a.k.a achilles killer.

Still, on Tuesday I ran my first run (after the surgery) with decent grip even if roads were close to unrunable. Our backyard provides (in addition to Paavo Nurmi Stadium) a trail (about 0.9 miles long) which is maintained in excellent shape for walking and running through the winter. Due to the fact that I wasn't running on snow/ice/their combination, the achilles felt pretty weird. Moreover, I postponed alternating skiing days and did some core workouts instead. That's okay since xc skiing sucks and it especially sucks if you have to ski on ice.

Today I ran in the evening after traveling to Tampere and back. Just out of curiosity I took HRM with me and was amazed by how off my engine really is. But it will be humming again. Oh and an update: I have lost 3.3 pounds.

Early bird

It was 7:30 AM and I had done my long(ish) run. The conditions were surprising because after several days of snow this morning was rainy. It meant only one thing - icy conditions. And roads were really icy but I was able to rumble through 11 miles (still @ pedestrian pace) without any pain in the achilles.

This week's totals:
Running 16 miles
XC skiing 15 miles
1 core workout
3 sick days

Running again

Yay! I'm at least partially back on the road. By running which makes it even more fun. This morning I strolled w/ Bruni another 6-miler. Legs were still pretty sore after Saturday's effort against the head wind and therefore the pace was quite easy. I can still feel something (in the butt/hamstring area) hampering the full stride but this is a start. At the rock bottom anything goes, right?

Yesterday afternoon and early evening I had spent at the track volunteering in the Distric's Relays. Guys running 4x400m for my home team got mad since I had to disqualify them due to running partially on wrong track (you know the rules, 4-5 step over the white line is enough). I honestly don't mind them being disappointed but next time everyone is happier if they just tell me beforehand to watch to another direction while they are running or just forget to ask me to come. Other than that I'm enjoying my second day off.

12.5 weeks to Berlin.