Just running

I'm sort of back at it. The next three months will comprise just running. Mostly easy, but hopefully more than during this year's weekly averages. I gotta run a bit slower in general but at the same time pay way more attention to speed. That I've neglected totally lately (=during the last 9 months + 2-3 years before that). This week was 38.5 miles which is more than those 3 miles which I ran two weeks ago. Yesterday's test run (3.1 miles) was painfull and slow (18:05) but again... that's a start.

A and Masai ran well in Amsterdam today, HCS racing team (or Bullseye) won the Baltimore marathon's relay. Nice weekend. Oh and I just noticed that J (who is running for Kennesaw) ran well at Tuscaloosa, AL and took 15th place.

Plans for 2012

...among others Clyde's 10k, Pike´s Peek 10km in Rockville, Broadstreet 10M...

Today I registered for this race in Norway: Skaala Uphill.

Run-a-fobic

Yeah. That's me. A slacker. Last week I barely collected 30 miles of easy running while others recovering from Berlin were already racing. Realizing this didn't change anything since I skipped Monday and then I skipped Tuesday. And I didn't regret anything.

But this morning I was running hills at 6:30 AM which makes me so proud of myself. Starting with 2 miles warm up (oh yes, it was 35F in the morning) I ran 10x1min. on quite steep hill. This was the first workout since Berlin and I didn't have so high expectations. Maybe that's the actual reason for this good feeling. I was planning to participate our local monthly "race" on Saturday, but since it's organized at 11 AM I might have something better to do.

So I'll continue my lonely wolf thing. Why? 

Easy

Making plans phase continues... this week was 30+ miles without any pressure other than work related issues. Yesterday and today running felt pretty ok.

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.

In between

Making plans.... have to find a way out from the rock bottom and taste the pain.

2 out of 3

Berlin is done. I broke 3 hrs for the first time but totally in a wrong way. So, marathon didn't go quite like I expected but by the time I hit the wall (22-24km) I was sure about what I have done wrong/have neglected. Long story short: I'm not that disappointed that I just ran the worst result ever. Summer hasn't been that easy, but now I'm eagerly waiting for getting back at it. One thing is sure - I won't be running marathons anytime soon.


Take care. I'll take some time off.


HCS!

T-1

Enough said.

Taper

This used to be the best time of training. All the mileage and hard workouts are done and then you just had to be patient enough. Now, I don't even remember how to taper... Luckily, it's not rocket science.

I missed Monday's run and the same happened today but I'm not worried. Maybe tomorrow I won't skip the daily dose and continue from where I left myself yesterday (2x2k'1k+1k @ sub MP). Sunday I'll do 10-13 ez miles and then on next Wednesday/Thursday it's time for final wake-up call (3x2k or 3 miles @ MP). On Friday I'll meet HCS crew in Berlin.

And then on 25th....

T-3

Hello from the stealth mode. Berlin is in 3 weeks. Enuff said. Here's what has been going on:

Last-last week
M: Off / Off (this far this workout has been most perpetual)
T: Easy / Easy
W: Easy / Easy
T: 20x200m'200m / WU+20x200m'200m (on track)+CD (late evening, was really nice)
F: Easy or moderate long run / Easy short run
S: Easy / Easy
S: Tempo run 12.5 miles / Tempo run 12.5 miles @ MP (I almost dropped out at 9 miles. I just hated the rain and headwind so much)

Last week:
M: Off / Off
T: Easy / Easy w/ Babyjogger
W: Easy / Easy w/ Babyjogger
T: Yasso800s. 6-8*800 / WU+6*Yasso800s+CD
F: Easy / Easy
S: Easy / Easy
S: Race 7.5K / WU+Race (at last) 7.5k @10KP

And then this week's plan (T-3)
M: Off (I think that I missed this today by running ez. Damnit!)
T: Long run 13 miles w/ 6 miles @ MP
W: Easy
T: Easy
F: Easy
S: 8-10 x 400m with 200m jog in sets of four at half marathon, 10K, 5K and 3K race pace
S: Long run 20 miles
The race I did after awhile was extremely important mentally. I just accepted that I won't be able to match top guys pace and focused on keep my pace steady. Luckily, it was just enough to keep women's winner behind me...