Lazerrobogeek

As I have already mentioned, the current running conditions are a big freaking joke. I did only 14 miles and still got aches in lower back, upper thighs and of course in my jaws since I was cursing the whole way. During the last 2 km I chose to run on the street among cars (there was like 3 cars driving at that time) and thereafter the pace dropped from (ice-moderated) 7.40s to 6.55s (with grip). But anyhow the sunrise was nice. I really like to be on the road that early.

Weekly mileage (6 days, I have Mondays off) was 49. That's just fine. When the roads are again open, I'll increase the mileage up to 60-70 miles.

Paternity leave

This week is sort of vacation. I'm having the last week of paternity leave (before I'll be with Lil' D for 6 weeks in April-May). This means a bit different schedule since I don't have to run at 6AM. This makes it special. Hah. No really, the chance to spend some time with Lil' D is the best.

On Monday I had a massage at Roni's. He a talent and he's really popular among triathletes and some runners too. Tuesday I ran 6 miler (@ 7:15) in increasingly slippery conditions. The weather is warming up which generates slippery/icy roads. Accordingly, today I ran WOW on treadmill. I did 2x2000m (@5.50s) + 2x1000m (@5:35) ' 3 min. with WU and CD. Such fun!

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...

Wet long run

I didn't miss these running conditions at all! NOT AT ALL!

Long run was wet and slippery, it was a miserable act of running. I travelled with Darby and Joonatan for about 20km and since I had +4k under me, I got in a nice ~15 miler (7.20s). Week was 65 and month 250 miles. Tomorrow: active rest.

If it barks, it doesn't bite, right?

Some street close to seashore, Tallinn 5:23 AM:
I'm running through silent hoods. Really silent. I can hear my strides on this slippery street.

Same street, Tallinn 5:26 AM:
I hear some barking from the distance.

Still the same street, Tallinn 5:27.38 AM:
A barking bloodhound look-a-like leaps over a tiny fence on my left. I see some fur, teeth, and fireish saliva engine approaching me pretty fast. I decisively continue my strides. I notice that the huge snout of an angry German shepherd is locking itself after it missed my calf muscle. All of a sudden, I realize that this may not be a joke. Another attack coming from the right. High knee! Hit! Now even angrier nutcase dog realizes that I'm not giving up that easy. But still I decide to turn around. My new less-friendly running buddy is attacking again. I express my feelings aloud with non-decent Finnish. Another high knee! After I recalled a similar dog related occasion from 1991 somewhere in the southern Spain, I remember to keep my hands away from that teethful mouth. Fists ready. Third attack comes from behind. High heel! A hit. No barking yet, since now he/she is even angrier. Why it doesn't realize that I'm now running away from the earlier spot???

The same street, now moving to another direction, Tallin 5:28.28 AM:
I notice a gate to a park and approach it together with my new friend. Act fast! I leap over a pile snow, so does my friend, but he/she fells down on ice. My lucky day! I enter the gate and slam it instantly. Then I wait for no reason. Is my buddy preparing for a jump or not? No? Great! We say goodbye and I leave the premises with acclerating speed. I peek over my shoulder, and see only piles of snow. Heart rate is becoming steady. That's it.

Somewhere else, Tallinn 6:20 AM:
I approach my hotel. My new old friend is probably bullying someone else, I think. Then I realize that I'm hungry for some breakfast. It's nice to travel.

Tallinn-bound

Wednesday was a busy one, and I had time only for one jog. This has been pretty familiar tune during the last weeks. This morning I woke up at 5:45 AM and found myself running a hill workout 20 minutes later. Now I feel lucky that I did that since now I'm "stuck" in Tallinn, Estonia, where the running conditions are less optimal. Tomorrow I have to wake up little earlier to have time at least for one run. Afternoon and evening are already booked for something else. Now I wish that I won't fall too many times tomorrow. Maybe that why this evening's soundtrack is provided by Rob Zombie.

And then there was more snow

Yesterday I had time only for 6 mile's morning jog. It was okay. In the evening I drove to Helsinki to attend Hatebreed's gig (they were just a warm-up act before Machine Head which I gladly passed). The drive back was .... different due to pretty heavy snowfall.

Today I doubled by running an easy 6 miler in the early morning and on brand new and slippery layer of snow. I also received the results of my blood tests (= my body and blood wasn't hurt by the American diet and Five Guys) today. In the evening I was in charge of the stairs and core workout. Today's theme was "instant punishment". It worked pretty well - at least for me.

Slippery tempo run

Today I participated our test run by running (only) a 5k loop. Now my left achilles tells me that it was a mistake, but I don't believe that. It was slippery, but I managed to run sub-18 (17:42) which has been my ultimate limit. Today's run showed me that I have improved my time over 30 sec in three weeks.

I'm really looking forward to better conditions.

On Thursday we drove down to Kotka and back to get our car which was shipped from the US (already in mid Nov...!). That meant no running for me. Friday started at 5:45 since we had to run before heading to the Customs. Tomorrow there is time for long run followed by skiing and Ravens game (this time it is not live).

Workout Wednesday

Today I was forced to try something new. At least something new since returning from the US. Yes, it's been awhile since I have run any type of tempo on slippery snow. Today, after an exhausting day at work, I faced myself in front of cul-de-sac. Clock was already ticking close to 8 PM when I had an opportunity to start the workout from dad's hospital.

Since the weather is - as mentioned earlier - less runable, I gave a chance for Adidas Adizero XT shoes. They helped me many times at Mt. Nasty, so why not on the slippery snow. Honestly, they weren't bad at all, since I fell down only once. Evening's workout was 9 miles (@ 6.39/mile). I'm happy, but.... tired. 

Back on treadmill?

The temperature changed almost dramatically from freezing to this annoying 30F. The annoying part is explained by the slippery snow and soon-to-be sleet and ice. Both of the latter suck and that's it. Yesterday I thought that I felt tired and so I ran only once. Today I was even more tired, and thus, I punished this body twice (with a core workout).

For tomorrow I have planned a tempo run, but after the micro-level climate change I'm not so willing to hit the slippery roads. Fortunately, there is always the treadmill (dislike), which also might might ease the hiding injury on my left achilles/ankle/heel.

A Better Tomorrow

Today I realized that I'm pretty far from putting my money where my mouth is. So no indoor track today. I ran 10 miles (3 in the morning together with short hill reps) in pretty messy conditions and did the usual stairs / core workout. It has been snowing the whole day and roads are less runable but they look really nice.

Weekend is soon over

Yesterday was a bit warmer (from -4F to 20F) and accordingly roads were more slippery. Then I had no other change than run a tempo run monitored by the heart rate and partly slippery snow - and of course my current shape. That being said yesterday's tempo wasn't such a flow as it should be, but it was a start.

Today I ran 12.5 miles and was pretty happy that I'm not around Columbia, MD right now... Weekly miles: 57.

Workout Tuesday

Due to sudden change of weather and road conditions I was going to run today's tempo intervals/fartlek on treadmill in the afternoon. Just to get them done with some control. But luckily, I went with sweetie to check out the road around the Mall. She decided to do her fartlek over there, so why shouldn't I do the same, I thought. So I continued the warm-up with more serious mind and started to concentrate on the changed workout schedule. Not a big deal really, but little dramatization now and then won't hurt.

Original plan was to hammer 5*1 mile on treadmill, but I adjusted that to 5*5min. with 2 min. rest jog. Pace was around 5.44-5.20/mile which is slower than the original plan (5.20s), but it is just fine now. Due to wind I had to push the pace here and there. Still this morning was way better alternative than fighting with treadmill. In all, I ran 11+ miles. The downside at the moment is that hamstrings are again "expiring" pretty fast, muscle inflammation in the lower stomach is getting worse, and my left achilles is not healing anytime soon. Boston, where are you?

At the moment (3.30 PM) I'm again turning into my own worst enemy. Legs are done, overcooked, burned out, lost in the tight emptiness, but the fire inside eagers for a easy run. Only a short one. "Dude, the sun is shining and you can continue your tasks later. Just go..." But now I'm gonna fight back, fight against this addiction. I'm sissy, I'm loser, you name it, but I'm gonna be tough. This one goes to my hamstrings... do you hear me guys???

Fartleking Monday

Now we got some snow. Wet snow. It was slightly slippery, and it successfully covered that ice on which I slided and felt during cooling down. Luckily I did not have to experience the Spring of 2003 all over again.

I did a fartlek (6*3min. w/ 5.33-5.18/mile) at the HCC's track. Not on the track, but on the paved path that goes around it. I had to skip the "minutes" due to slippery conditions. Despite of that I'm quite satisfied with this one and ready for some inauguration09.

Tuesday & Fartlek

Another Tuesday, another fartlek. This one sucked. I did 10 times 2/2 (Off: 7.30-6.50 /On: 5.58-5.20). Slightly slippery trails at Elkhorn and wooden bridges did not ease the pain. The average pace was somewhat faster than earlier even if I ran a bit longer fartlek but who does count that...

In the evening we did some core/circuit exercises.