Road relay

The legendary Finnish road relay, Karhu-viesti, is around the corner. Our club was almost able to have two male teams in addition to our female team. We were supposed to have two Kenyans running for us, but another one of them is racing for a spot on their olympic team in 10000m. That's fair enough, right? Have a great race, Lewis. Anyway, our club is back in business after couple years's streak of absence.

After missing my chances to race at WCs, I was able to reach the starting line in Somero on Monday. This low-key race was somewhere between 6.8 to 7k. Two national team -level milers and one machine-like ultra runner took the podiums, but I just was happy to be around. Now I sincerely hope that we get our logistics working fine, and even I would also be able to race next Saturday.

[edit:] No relay race for me. I'll be handling the logistics for female's team.

Thank you Mark!

Now that you are registered for 2012 Rock 'n' Roll Philadelphia Half Marathon...

Running again

It was wonderful to watch a video from Bmore's Shamrock 5k. Sunny and seemingly warm conditions.... And Carlos took the title. Nice.

Today, just like yesterday, I ran w/ JK starting at 6:15. Today we didn't hesitate too much when we selected a hill workout over steady state run. Due to slow recovery from a flu (3rd one in 1.5 months) I ran only 6x500m'500m + 5x100m strides (downhill). Afterwards when I was literally coughing my lungs out of my physical existence the 6 repeats felt just enough.

Kicked some asphalt today! So....In your face, winter and ice!

666 km done

Return from short but effective stomach flu was everything else than easy. During Wednesday's ez run I felt fine, but on Thursday the planned 4x10min on treadmill did not happen. Instead I got beaten by the treadmill. Legs were not ready at all so after the first 10 minutes it was time for some adjustments so I ran 2x10m + 5min. Due to Thursday's painful (physical and mental) outcome I even had to skip yesterday's workout. But since there has been some time-related challenges to organize a long run, I did one (16 miler) yesterday. Out of those 16 miles about 5 were non-icy, ready for the Spring, miles. Awesome! Pace dropped from 7:10s to 6:30s like nothing.

Today I had to tease these legs from a different angle: 10x100m'100m strides. Tomorrow... I don't know what happens.

Counterstrike

Just had an awesome training week. Almost felt like back in the day. Three efficient workouts (mile repeats, 40min tempo and 10x400m), one double day because of delivering our car to/back from annual maintenance.

But just like in some bad films this awesome week was backlashed instantly by nice time spent with stomach flu. With a really angry one. A positive note: Lil' D and I had our first training session together - series of counter abs.

The weather conditions are getting slippery. Temperature is nowadays sub 30s in the morning but above later the same day. The best outcome will be the Sping in few weeks. Really looking for that. True!

It is cold

Hypothesis: "Feels like -20F" freezes your ass off.

Test: 6AM run, 6 miles, pace easy/pedestrian 

Results: Ass did freeze but didn't fell off => Hypothesis not supported.



Shut up science!

Running streak paused

I've been rather busy. After we got the keys to our house additional spare time has not been a problem. Now all the painting jobs are done, sauna and bathroom is under renovation. Next up is yet another moving but I hope that this will be the last one for awhile, say in next 30 years...

Running streak has been pretty satisfying until today. I have progressed with Phase II's two first weeks with no problems (intervals, tempo repeats, tempo run). Even if I haven't had to much problems with keeping up the pace in faster workouts, during the last two weeks breathing and sore throath have kept my company right after I have woken up. Yesterday's ez morning in 10F was a bit too much and accordingly, I had to skip today and maybe tomorrow's workouts. Funny thing is that still after 23 years of running, these short intervals of no running make me insane. Hopefully this pause does not take longer that couple of days.

Phase II is on

The start of phase II was windy. Monday and Tuesday SW Finland was hit by severe winds. Tomorrow will be something between Monday and nice Summer breeze. Anyway, on Tuesday I chose to run Q1 by getting aid from tailwind. Not a bad choice...

Tomorrow morning I know that 5xmile is waiting for me but the weather status is bit uncertain. One thing is for sure - it is not winterish.

Oh, and I did skip weekend's tempo run. Instead, I ate lots of candy.

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!

Back at it

Easy weeks suck. Luckily, the latest edition it's over. Now it is time to gather additional energy for our next moving...

Tomorrow will be the last WOW of Phase I. I think that I'll run 3x2k @ T-pace. Again, I have to try my luck early in the morning, but after tomorrow Xmas lunch at work there is no way to run anything in the evening. Great news is that continuous rain enables pretty decent conditions for selected outdoor activities. So, tomorrow I don't have to worry about ice.

Finished

Yesterday I spent the whole day in Helsinki by attending 4-5 meetings. Accordingly, I chose not to run. Similarly, Wednesday was bit busy, but I had time slot for a faster 3.1-miler (+WU & CD). Tomorrow I would have a change to run our monthly test run but my legs are still aching. [Oh I forgot that I'm supposed to care of the timing so no running for me.]

This easy week has been a busy one. Tomorrow and on Sunday will be scheduled for moving our stuff back home. Our 3.5 month-long journey here and there caused by pipe renovation is about done. Won't complain about that at all.

A kick ass week + a face plant

Workout Wednesday was awesome even if a strong headwind tried to kick my butt. I did 5x3min with 2 min recovery jog at 6 AM. No one sane was around running in that weather. On Saturday I expected that I will join a large(ish) group of triathletes in their threshold run but it turned out that there was only two guys and lot of icy roads. I ran 5-miler by accelerating the last 3km which weren't that easy because of the slippery conditions.

Yesterday I accompanied youngsters while they were doing their long run, and ran a 15-miler. Roads were again better.

This morning I noticed already during the morning jaunt that roads are again bit icy but it didn't prevent myself of getting a face plant while I was biking to work. And it happened at the last turnout before reaching the University. Actually, I can see that place from my window right now. In addition, I broke my glasses and even had to visit a doctor in order to check out the status of my thumb, shoulder, and right cheekbone. Stupid Monday.

Weekly update - late one

Last week was a mess. Instead of running any faster workouts I did two steady state runs. Both were 6-milers. Tuesday evening's workout was a kick ass, but Saturday morning was baaad. It sucked mud.

On Sunday I had good company and a nice long run (18 miles) which was a decent compensation for Saturday. Now I feel lucky that J made me realize how I should deal with running from now on. More positive. I'm still running...

Surprise Workout Tuesday

Yesterday I didn't have guts to take Lil' D out for a tempo run. He didn't enjoy Sunday's longish run at all after raisins ran out. In addition, yesterday's weather was less inspiring, so I decided to postpone the planned workout by one day.

Accordingly, I ran HR moderated tempo run around a mile-long loop close by our current evacuee place this eve. And it felt really ok. In your face, aging.

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.

A meeting with old refuse dump

Long hill repeats. They rule but still I will skip Berlin Marathon 2012 (registration opened today).

Ez days

First run after Berlin. Both legs feel still bit tired, but not bad. I added 20 miles bike ride since Sun was shining. Next up.... eeeezzzz. Next big race might be Broadstreet Run next May if the plans turn out ok.

Too much

Too much other activities than running have been going on lately. After staying a week in San Antonio we moved to a temporary housing (for the next 3.5 months to get away from pipe repair and kitchen renovation taking place at our home), I faced enormous work load and almost lost the touch with running. That's the reason for the absence from blogging, too.

Today I had a time slot for 20x200m'200m jog rest. I ran it on track instead of road and I was rollin'. The last three weeks have looked something like this:

Plan/execution:
M: Off
T: Easy / Ez 9 miles
W: 12-16 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace / 16x400m'200m jog rest
T: Easy / Ez
F: Tempo run 15km @ MP and 25 hours of traveling to San Antonio / 15 km tempo run @ subMP
S: Off (got stuck in Chicago etc.) / Off
S: Long run 13-16 miles / Due to jet lack and harsh weather only 7 miles of which 6 was too much
M: Easy / Off
T: Easy / Easy
W: 8-10xYasso800s / Hah. No way that was going to happen => Easy
T: Off / Off, 25hrs of traveling
F: Easy / Easy, almost forgot to run
S: Race 14 km / WU+12.5 miles tempo run @ MP
S: Long run 13 miles / Easy

And then plan for this week
M: Off
T: Easy
W: Easy
T: 20x200m'200m
F: Easy or moderate long run
S: Easy
S: Tempo run 12.5 miles

And then a disturbing confession: Mentally I'm not at all ready for Berlin. Any suggestions how to fix that?

Fun times

Last week was awesome. Wednesday's bike ride, weekend's Nationals, Saturday's early tempo run w/ Moguli and Sunday's long run were pretty cool. A closer look shows that I was almost able keep up with the training program.

M: Off // Off
T: Easy // Ez
W: AM Easy, PM Bike ride // Ez + short hills + 60 miles bike ride
T: 4x2km'4min. @ HMP // 6xYasso 800s
F: Easy // Ez
S: Tempo 7-8 miles @ MP // Tempo run 7.5 miles w/ Moguli
S: Long run 18-20 miles EZ // Long run 19.5 (@7:15s to 6:40s)

This Friday I'll fly to scary hot San Antonio, TX and will (for sure) take it ez while staying there. Accordingly, tomorrow and early Friday morning will comprise workouts. This week's schedule:

M: Off
T: Easy
W: 12-16 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace
T: Easy
F: Tempo run 15km @ MP and 25 hours of traveling
S: Off
S: Long run 13-16 miles