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I woke up in Tallinn, Estonia. Again. The workout "plan" said a tempo run (T pace). After setting up my Garmin I was ready to go. I headed South in order to find my way to a lake close by. There I was going to start and finish my run. Everything looked fine from Google maps. But the less artifical reality showed me after 500m's tempo effort that there was no way to get over the gate (and high fence) to the "lake road". Instead I found myself running among plenty of cars on a highway which could be characterized as a crossover of Route 29 and I-95.
The shoulder was wet and muddy and cars did not appreciate my presence too much. Luckily, after 2 miles I noticed a paved cycle path on the other side of the highway which eased my anxiety a bit. I was so happy meet that after the rough start...
Today I had a great chance to join a group of locals (J, Hell, A-P, Jo, and M) and assess my current shape with them. That's the nice part. The rest was solely pain and agony. Without any comparison to these fast guys, I had a decent reality check.
I ran 4 times the famous Karikko loop (hilly and muddy) with 2 min. jog rest. Each of them was an awful experience, but it's a start. I found an equivalent workout in my training log from Spring 2006. Four (!) years ago I ran the same loop in 4.21-4.15. Today I logged between 4.38 (5.36 pace) and 4.26 (5.20 pace). Other guys did five repeats and ran their last loop in 4.00. And still I'm happy.
Monthly mileage was again 250.
It's pretty close. Spring time. Roads are more and more runable as well as at last running feels normal. Heavier but normal. I did my normal morning routine and then ran something before the core workout. Yesterday my legs were hurting, but today was better. Accordingly, I think that tomorrow I will join J when he's starting the outdoor season at the Karikko loop. It's going to be great!
Tempo run, outside, no ice nor snow. I like that. I skipped today's race (10k) and ran my first tempo run (T-pace, 5M) to gain some basic stamina for the forthcoming Berlin routine. Felt pretty okay, even if it was rather cold and wet. Week was 64 miles.
Friday: Ez morning jog with sweetie
Saturday: A longish run (12.5 miles, @ 7.00/mile) to see my dad.
Yesterday I ran an easy 4 miles in the morning. In the evening I just ate - a lot.
Today morning I jogged 3 miles and concentrated more on the evening. It was time for a workout (at last). Due to unfavorable road conditions I had to choose the treadmill. It helped me through 5x1k'2 min rest jog (3.18-3.04/k). Then I ate some more.
I had planned some tempo repeats for this morning, but after falling down TWICE during the WU I decided not to even give a try. Guys in MD push their pace already in 60s and we are stuck with ice here. Not fair. On the other hand I'm still sore from Saturday and Sunday so maybe an extra easy day is not that bad. But soon I have to start to be more consistent. Today it's time for core workout with a little longer warm-up run.
Evening's outcome was decent but exhausting: core workout with 11 miles WU (@7.00/mile).
And it's snowing again. I don't see the reason for that. I had a nice morning jaunt together w/ Mika and Bruni. I gathered 15.5 miles and was pretty tired thereafter. Roads were slippery due to freezing temperatures in the night. And this week's mileage was 36 (in 3 days).
First workout after the recovery from flue! I headed to a hill which was FREE from snow and ice. So today was the first time since early December when these two annoying buddies were not covering my way. This is great!
The workout (6*450m'450m) itself was tougher than I expected. I thought that if I do only 6 reps it is enough for my aiching body and I would have decent reserves of energy to use for 4 miles CD. After getting back home I realized that I wasn't too careful.
Three days off for head cold/flue. Today I started to get myself back on the road (with an easy 3 miler). I think my lungs will be cooperative anytime soon.
