Yesterday evening I did 25min callisthenics and 1hr power walking. It is a nice way to wind down from work!
Today I ran 15km super easy, getting ready for my looooong run tomorrow. In the evening maybe I will bike - the weather is fantastic. My Italian fellow runner will join me for the second 15km of the 30km long run.
Freitag, 30. Juli 2010
Donnerstag, 29. Juli 2010
prep for Saturday
Yesterday evening I did 7km easy and then walked at the beach. Wonderful sunset! This morning I did 23km, of which the last 1km was at a faster pace. But overall a slow pace. Will try to shake this off until Sat, I want to do a good long run!
Mittwoch, 28. Juli 2010
schedules, plans, workouts
My training plans: I want to keep it up until Aug 6, when I visit Budapest for a week. In Budapest, I would like to run about 1:30hrs per day easy. That would be a pause to allow my body to relax. Coming back from Budapest, I will have 6 weeks until the race in Berlin. I will train hard 3.5 weeks and then start dropping the mileage.
Yesterday I did a Lactate Threshold workout: 6x (1min fast, 30sec jog). and then 21:25min tempo at the dunes. I cannot measure the distance because on the satellite photo trees cover the paths. I tried my best though, out of breath and all, when I stopped I was... "aloifì". and to top it off, before and after this workout I ran another 1.5hrs, totalling 20km. In retrospect, too much.
Today I did 13km easy. Couldn't feel my legs! Maybe I will go for a short run in the afternoon. In any case, tomorrow I will do my Long Run 2 for this week, around 23km. My Long Run 1 will be on Sat, around 30-31km. and on Fri maybe a second Lactate Threshold workout, a bit easier though.
Biking is perfect, on Mon evening I opted for power walking and callisthenics. Yesterday evening I biked 17km. But I think now is the time to gradually let go of the cross-training and focus more on getting some rest between running workouts.
Yesterday I did a Lactate Threshold workout: 6x (1min fast, 30sec jog). and then 21:25min tempo at the dunes. I cannot measure the distance because on the satellite photo trees cover the paths. I tried my best though, out of breath and all, when I stopped I was... "aloifì". and to top it off, before and after this workout I ran another 1.5hrs, totalling 20km. In retrospect, too much.
Today I did 13km easy. Couldn't feel my legs! Maybe I will go for a short run in the afternoon. In any case, tomorrow I will do my Long Run 2 for this week, around 23km. My Long Run 1 will be on Sat, around 30-31km. and on Fri maybe a second Lactate Threshold workout, a bit easier though.
Biking is perfect, on Mon evening I opted for power walking and callisthenics. Yesterday evening I biked 17km. But I think now is the time to gradually let go of the cross-training and focus more on getting some rest between running workouts.
Sonntag, 25. Juli 2010
increase training carefully
A small training thought: I believe it is excellent to take a "break" from intensive marathon prep, to let the body "absorb" all the intensive training. I am planning to do this from Aug 6 - Aug. 11, when I will be in Budapest.
One mistake and cautiousness: the past 3 weeks I did the classic enthusiast's mistake, increasing both mileage (above 120km per week) and intensity (2 LT sessions or 1 LT and fast finish at another session). Consequence: on Saturday I felt my left ankle sore w surges of pain. I followed the mantra, you can prevent almost every injury if you listen to your body. So: on Sat I did 26.5km slowly (that was when I felt the ankle problem). Coming back home, I did RICE: rest, ice, compress, elevate. Of course no biking in the evening! On Sunday my ankle felt much better, but still I kept tension low and did 20km, last 1km faster. afterwards RICE. and in the evening 10km easy. Total for this week: 135km, of which 7km at faster pace at finish.
You could argue that this mileage is too much for a sore ankle, but I have realized that mileage has always been my strongest point. I suspect my body gets much more tired with speedwork, rather than distance. Today is a day off, and I was actually thinking of resting in the evening, no biking. Just relax! This week I will do a loooong run and a tempo session.
One mistake and cautiousness: the past 3 weeks I did the classic enthusiast's mistake, increasing both mileage (above 120km per week) and intensity (2 LT sessions or 1 LT and fast finish at another session). Consequence: on Saturday I felt my left ankle sore w surges of pain. I followed the mantra, you can prevent almost every injury if you listen to your body. So: on Sat I did 26.5km slowly (that was when I felt the ankle problem). Coming back home, I did RICE: rest, ice, compress, elevate. Of course no biking in the evening! On Sunday my ankle felt much better, but still I kept tension low and did 20km, last 1km faster. afterwards RICE. and in the evening 10km easy. Total for this week: 135km, of which 7km at faster pace at finish.
You could argue that this mileage is too much for a sore ankle, but I have realized that mileage has always been my strongest point. I suspect my body gets much more tired with speedwork, rather than distance. Today is a day off, and I was actually thinking of resting in the evening, no biking. Just relax! This week I will do a loooong run and a tempo session.
Freitag, 23. Juli 2010
mileage, speed...
If you think my 15km recovery is a lot, check this out: the writer of the book I'm reading with marathon training tips me did double training sessions in his "recovery" days with a recovery mileage of 20-23km at 6:30/mile pace!!!!!! Of course he ran the NY marathon in 2:11, and I ran the Vienna marathon in 3:23....
and my training update: 21km, of which 3km between 17th and 20th were in 14min 35sec. Hmmm... not fast enough, but better than other days!
and my training update: 21km, of which 3km between 17th and 20th were in 14min 35sec. Hmmm... not fast enough, but better than other days!
Donnerstag, 22. Juli 2010
recovery, I say!
This morning I was tired, because let's face it, everyday biking is great cross-training, but it takes its toll when it comes to fatigue. And yesterday's run of 19km was no "recovery" - my body told me this morning. So today I ran 15km easy, as proper recovery.
Dienstag, 20. Juli 2010
first read then run!
I read yesterday in a runners' book about the importance of running fast the last miles of your long run, to teach the muscles to store more glycogen, because they are pushed to work harder right when they are depleted. Smart!
So today I did 25km, wherein between the 20th and 23rd km I picked up the pace for 3km in 14:40min (ok, not v fast, but better than nothing!) and then the 25th km fast finish (or at least it felt like it). Also, yesterday I did 20km biking.
So today I did 25km, wherein between the 20th and 23rd km I picked up the pace for 3km in 14:40min (ok, not v fast, but better than nothing!) and then the 25th km fast finish (or at least it felt like it). Also, yesterday I did 20km biking.
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