Yesterday evening I biked 20km, and enjoyed the ride, after the stormy weekend!
This morning I woke up and my legs were feeling heavy. I had planned to do a brisk 20km+ session, but instead I opted for 19.5km at a slow comfy pace. at least I managed to do the last 3km in 14:10.
It was no mystery to me why I was so tired. For nearly 2 months I have been averageing 125+km every week, incl tempo or speed sessions. Combined with biking... and callisthenics... and power walking... and going to work by bike... and taking the stairs to the 20th floor every day...
Hmmm... It is time to get some rest - or maybe decrease the mileage to 100-110km for the next two weeks and increase speed.
Dienstag, 31. August 2010
Sonntag, 29. August 2010
stormy weather
Here in The Hague the weather isn't doing me any favours. Starting from Fri evening up until Sun early morning, rain showers with breaks of strong wind. And just when I thought it couldn't get any worse: wind storm!
My training largely adapted thereto: on Fri evening I did a combo 5km run and 10km biking, was caught by the rain while biking... went home soaking wet and dipped straight into the bathtub! On Sat morning I did 22km, tried for a faster pace, but the wind took it all. On Sun morning I did 19km and in the evening 9km, incl 6km faster (on a route somewhat protected by the wind!). Total mileage for last week 129km. and lots of wind.
This week and the next week I would like to pick up the pace and define my race pace. I think the most important criterium to define my race pace is, to run faster than my usual training pace, slower than tempo, and feel comfortable at this pace.
My training largely adapted thereto: on Fri evening I did a combo 5km run and 10km biking, was caught by the rain while biking... went home soaking wet and dipped straight into the bathtub! On Sat morning I did 22km, tried for a faster pace, but the wind took it all. On Sun morning I did 19km and in the evening 9km, incl 6km faster (on a route somewhat protected by the wind!). Total mileage for last week 129km. and lots of wind.
This week and the next week I would like to pick up the pace and define my race pace. I think the most important criterium to define my race pace is, to run faster than my usual training pace, slower than tempo, and feel comfortable at this pace.
Freitag, 27. August 2010
rainy update
My training these past days: after the long run on Tue, I did that evening some biking. On Wed morning 17.5km, then in the evening 30km biking. On Thu I did 17km easy, and today 11km easy, super tired.
I would like to do some quality training this weekend, for example 15-20km incl 10km fast, or 20km at race pace. But it really depends on the weather. This week the weather has been ridiculous, heavy rain with short breaks of strong wind.
A new sport has prevailed: Biking in flooded streets. Requires extra stamina, as the water makes pedaling super hard. No gels or power drinks needed, the athlete is kept hydrated by splashes of water all over her body.
And as the day gradually becomes shorter, I find I need more and more sleep... Quality rest!
I would like to do some quality training this weekend, for example 15-20km incl 10km fast, or 20km at race pace. But it really depends on the weather. This week the weather has been ridiculous, heavy rain with short breaks of strong wind.
A new sport has prevailed: Biking in flooded streets. Requires extra stamina, as the water makes pedaling super hard. No gels or power drinks needed, the athlete is kept hydrated by splashes of water all over her body.
And as the day gradually becomes shorter, I find I need more and more sleep... Quality rest!
Dienstag, 24. August 2010
today's long run
Today I did a long run of 32km in 3hrs. I know it is not fast by any stretch of imagination, but it was windyyyyy 6Bft W. Extra hard!
Yesterday evening I also biked 30km, me and the strong winds battling it out. In a bizarre way, I enjoyed it!
Conclusion: Last weekend's rest paid off. As I like to see it, rest is an investment to my (body and my) training.
Yesterday evening I also biked 30km, me and the strong winds battling it out. In a bizarre way, I enjoyed it!
Conclusion: Last weekend's rest paid off. As I like to see it, rest is an investment to my (body and my) training.
Sonntag, 22. August 2010
stay away from overtraining!
Proper marathon training should always be planned in advance and well thought-out.
My training on the other hand... needs more scheduling! On Sat I wanted to do 24km, but my body was screaming no. So I turned back and ran home, just above 15km. I was sooo tired. In hindsight, it all made sense to me: during the week I had run 3 times above 20km with one speed session, and one time 15km. Of course I was tired! I took it easy, and in the evening I biked 25km. On Sun I was well-rested, so I did: 20km, of which 5km between the third and the eighth km were tempo. In the evening I did 10km easy run. Total for last week:122km.
This week I would like to do 110-115km, with one long run and possibly one speed or tempo session. Only five weeks for Berlin, I believe at this point rest and listening to your body is key. I am definitely keeping away from overtraining!
My training on the other hand... needs more scheduling! On Sat I wanted to do 24km, but my body was screaming no. So I turned back and ran home, just above 15km. I was sooo tired. In hindsight, it all made sense to me: during the week I had run 3 times above 20km with one speed session, and one time 15km. Of course I was tired! I took it easy, and in the evening I biked 25km. On Sun I was well-rested, so I did: 20km, of which 5km between the third and the eighth km were tempo. In the evening I did 10km easy run. Total for last week:122km.
This week I would like to do 110-115km, with one long run and possibly one speed or tempo session. Only five weeks for Berlin, I believe at this point rest and listening to your body is key. I am definitely keeping away from overtraining!
Freitag, 20. August 2010
stay off the bike
As always, training for fun, and if performance comes with it, the better!
Yesterday I did 20km and today 15km easy. Also, the last 3 days I have been biking in the evening anything between 20 and 27km. I would like to rest this evening, because my training plans for the weekend are ambitious!
Do you find that swimming or other side-activities affect the quality of your training in running? Personally, if I get carried away and bike too much, the next day I can't run as hard as I'd like to.
Yesterday I did 20km and today 15km easy. Also, the last 3 days I have been biking in the evening anything between 20 and 27km. I would like to rest this evening, because my training plans for the weekend are ambitious!
Do you find that swimming or other side-activities affect the quality of your training in running? Personally, if I get carried away and bike too much, the next day I can't run as hard as I'd like to.
Mittwoch, 18. August 2010
rain... again!
It seems that fall is here to stay. Max temp 15 C, windy 5Bft, rain showers. We runners soldier on! This morning I did 21km, incl 9x (1min fast run, 30sec jog) and then 5min fast run. Fortunately rain got me only after the speed session!
Mileage will stay high for this week, too, then it will drop substantially.
Mileage will stay high for this week, too, then it will drop substantially.
Abonnieren
Posts (Atom)
