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8:03:11 ... Receptions

If anyone is looking for a soundtrack for a driving game, I can tell my recipe here: take the two albums of Kooks, plus the bonus CD, mix it all by Random confused and go away. :) The guys switch so often the pace, because we simply can not run evenly. Thus came

min varied 10.0 km in 66th

When I was on my way home I the last 3 km of the fireworks (because of carnival-end) from two different districts have seen, one I'm just running counter, which I now conjured up a wide grin across his face. Who will receive even with fireworks. :)

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07:03:11 ... there and here ...

Part 1: My first away there
use the streak, have not actually forget to pack ... but found that when traveling for two days and it will run about 75% of the baggage of "running things" there. :) The alarm clock rang

at 6:30 and at 6:45 I am already sneaked out of the hotel, and I've tried rauszuschleichen me and noticed that the main entrance is complete. The course does not stop me. :) So I made the road looking for parking, and found out ... uh, door slams shut and "ta-taam" I've already locked myself out. I thought I'm in half an hour thinking about when I get back. And then came one of the most beautiful morning runs this season. But I watch itself

The venue of the seminar will learn that the seminar has failed (without to tell the participants of acceptance). So we could go home again. :)

part 2: here

After 3 hours of train travel, and this unexpected free time I have won, and the sun because I could not keep their legs still and am again a lap.

Also today I found my pulse belt afternoon so that I can say now, then my Durschnittspuls in the second run was at 140. But it was really just a "calf blood running" because I have been training since the hill was a bit sore. The running and the bathroom but then have worked wonders and it feels much better at.

both runs were combined 12.36 km in 1:35 h.

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06:03:11 to the top

was much out of my legs to get it today, but for a loose Läufchen in 7-editor (editor's note = 6:59 min / km) has passed it. Blue skies, sunshine ... but windy, and really warm, it is not made. I thought the forest would overcome less than on the field and am therefore the forest round the hills there ran height profile three times. When I was on the way to the highest point came grad "We can make it to the top ..." Gentleman on the ears. Very appropriate. :)

With the 13.7 km in 1:35 so I Complete this wonderful week with just 60 km (maximum, this year) . It was really everything is perfect ... Interval training, tempo run with the best time to 5 km, the long run with just under 2 h, and a few loose units in between. So it can go!

Now I have to pack my running things, I travel this evening for the first time since the Streakanfang. Do business for 2 days away and I'm very curious how so.

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Uphill running

Have a friend who is something like a semi-professional course, my suffering made known about my hill difficulties today. He thought it was good that I have been testing the route. So I can plan my power better. It is also good to know where the slopes are, because I can depend on because the other runners. Haha, I said so far I know only depend on where the other runners are MICH. Then he sent me this video, which I find quite useful, so I put this here purely.

How To Run: Uphill Running

In summary, it can be said ...

• lean up in the hills purely
• lower my head a bit from
• make small steps, but increase the pace
• quick short ground contacts
• help with the arm movements
• halt to the hill your speed to your advantage to keep

I practice still 5 weeks to that.

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05:03:11 ... trial and error and error

time again one of these Nahtoderfahrungsläufen. Stupid way happened with a game which is about 70% is consistent with the original half-marathon course (for extra'm down to my parents because they live there). Since we need to apply a few psychological tricks so that it does not affect the race.

But as the saying is, let's start at the beginning. I wanted to go there, because I wanted to practice how to deal with the small hill. Tempo take out? Smaller steps? Simply quick high and then recover? As can be seen in the elevation profile below, I had enough small and try big hill to the different variants.

I started walking in the fog, and it ran the first mile and really well to km 7, I had an average space of 6:08 min / km. I knew where come the "bad" pitches, so I would probably create a bit of projection in the same time I run fast. I did not say time and again that there is no speed for a longjog, but the music was too loud. have been rolling eyes * * This must be just about the time when the sun came out, and I'm in shirt + fleece + jacket then quickly became very warm. But I ran on bravely, though I could tell that I get thirsty. The 10-km mark I happened at 1:03, So still a very good pace for a long run. And then began the evil, and when I say evil, I mean really bad.

At this point I place times the height profile.

As can be clearly seen from miles 11 is quite a steep climb. It is this has given me the feeling that someone was shot in the legs. I could not recover from the slight descents followed correctly. 3 km later the next rise, while it was me then really bad. I have been wondering about whether it would be better for me to pass the same, instead of "quasi holding your breath" to run on. But I knew that this was the last pitch and I've mastered more bad than good tortured back home. Luckily my parents were not there when I arrived, which would have probably brought the doctor.

After the shower and something to drink but I was so fit again so quickly that I could run smoothly again.

Ah yes, the numbers: 17.1 km in 1:55 (equivalent to a pace of 6:43 min / km )

What have I learned from ...

• at the next long runs I have to possibly slow down a bit at the beginning, if I end up will not collapse completely.
• I run no longer than 1.5 h without drinking something to take

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* new shoes *

I was buying shoes! Am again stuck with Brooks, and I am a proud owner of Adrenaline X (ie 10 * g *). The special is ... I walked the first HM 5 years ago with the "Adrenaline 5".

And since it is the discontinued style so, it gave them even cheaper by 30%.

is the way the shop last year ran the 100 km in Biel and me "with increased training" a horsetail is recommended for short tendons and ligaments. can Well, if the shoes were already reduced to still take something. :)

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04:03:11 ... 5 @ 5:55

today for a quick crisp. No targets, no goals, just run only.

It came in a 5 km out of Pace 5:55 min / km.

Can not remember when I last time I ran 5 km in Sub30. Cool thing.

Sometimes I understand it myself not. Does interval training already? ;)

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03:03:11 ... Narri-Narro

The "gumpige" Thursday ... I did indeed receive a couple on their way home. If yes can say that I would have dressed as a runner. :)

morning exercise, 2 km, in 6 clock

no training effect, but strengthens the will and keep the streak going. "

nice day everyone

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02:03:11 ... Reach for the stars ...

Today was the first gripping unit on the plan (thanks to this site on Arlbert by which I do this training flown at just the right time.) The whole day I was on think if I go for it on the web, or absolve it on the road. For the street said that I could go the same ... for the railway, that there would be no puddles or traffic lights, which would have disturbed me. In addition, you will feel "on-the-train-coaching" has the same amount of sports. :) So train. One thing I knew, two more than me I searched google earth (if the first had been cordoned off). Sorry, was not within walking distance of my apartment. In this part of Germany, it is probably not a given that every football ground has a running track. The challenge was to be found not only in a web, but also one that is not blocked and lighted. Ai-ai-ai, and in the evening where Hemdglonker is here (you do not underestimate the capabilities of the fools and their power to block roads).

conditions as icy winds and storm warning at the lake ... but there are no excuses here. :)

Returning to the topic. Moved, from driving the car and 7 km. Arriving at the stadium saw that the gate is set to (strike # 1), flood light is on (strike # 2) and has brought the coach just a giant network footballs out of the shed, at the gate the sign "sports complex for the players of the club xxx ". So sweet and loving look ask (respectively vice versa). I was allowed. (Strike # 3) How long will still be light on? To 8, they were just starting out (strike no.4). I said it would hand me, thanked me and I ran 1 km warm.

If you enter a half marathon finish time of 2:15 at the Cross-program the following guidelines to come out:
1000m in 6:24 - 2000m in 12:48 - 19:12 3000m in

Sorry I've only after the first 1000 m noticed that my pace on the Garmin display shows the lap pace, but the average space. So today I could not correct it while running my pace. Here are my times:

1000m in 5:52 - 2000m in 11:54 - Not bad at 3000m 18:25

, right? :) I was a bit faster than the default, this pace I could dream of let the HM run in 2:10 to do. Well ... that would be really a reach for the stars. For I can not imagine this pace over 21 km to hold. I Can one explain the system behind this plan? I mean ... why I'm running 1000 / 2000 / 3000 m at a pace where I should run in 6 weeks, 21 km. I do not understand.

And because I find the picture so funny, and it looks so idyllic, that the playing field is so middle of the forest here is the picture more ...

summary (including trot-breaks), it was exactly 9 min km in 59th

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01:03:11 Nonsense run

rubbish run is no run in which one makes absolutely rubbish, but describes that with attendance by the whole course quatscht what keeps you from a.) run too fast b) sets up records.

Today min so active recreation in the form of 45 comfortable jogging with a neighbor.

way run number 60 today ... in case anyone is interested. ;)

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02/28/2011 ... the day after

This morning I climbed out of bed very carefully in order to examine first how my being. To my delight (and surprise) I felt no pain. Climbing stairs, just run to the bus to get up from the chair ... everything works smoothly. No soreness, no knee-crunching, no Sehnenziepen. All good. I've even caught myself at the thought: "well, if not hurt after 20 km do you'd probably faster. "Of course it's nonsense, that is not saying that I was on overdrive, right?

The only thing really noticeable is that my fatigue. I could doze all day (and eat). belongings I thought about whether I was not the long runs in the future be laid on Saturday so I am Sonntag beautiful chillig in a deck chair or at the lake can regenerate. broadcast time. Saturdays, you have so often so many other "obligations". run

My pleasure holds because of my tiredness today ... within limits, above all, because outdoors it gray, windy and cold. But that's why I'm even the great new long warm Tight. And this will eventually . Amortized That is why I have them already in ... so that it can go right go.

With today's run I would have made the second month in full (2 or future tense like;)).

Addendum:
Uuuups ... but the pace ...
What was that? My fatigue disappeared simultaneously with the reception of the satellite, as if there had collected something in me all day just energy loszurennen to the evening. I started all this and more, and noticed after 1 km, so that it is my race-pace, since the degree of bounce so loose-fuzzy around. I saw this magical 6:20 on the clock and thought, I still want to look at for a while. :) And as it went so well I have the 5 round of a 2.5 km Extended loop.

And then came out of 7.50 km at a pace of 6:18 min / km.

At the destination I had really felt that if I can run 7.5 kilometers in my desire Pace, then why not 1.21? :) Today was not a fact "tempo run" feeling ... My breathing was easy, my lungs have not burned ... and there was no nausea at the end. Perhaps from race pace so gradually a "fun" Pace ... and race pace is different.

Oh yes ... forgive the word salad, I am euphoric.

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paranoia ...

or "what one can it really still be afraid?" ;)

I noticed today a spell that has dropped some years ago, I have prepared myself with two friends in the first half-marathon. We then set up a thesis that we, as ambitious long-distance runners, almost half of the weekend so that we spend on the Longjog prepare, then 2 h run, and the rest of the weekend we spend them recover. :) I have now even taken to what one has to remember everything ... before the race, during and after.


So ... what is there to fear: to have

• slept too little
• breakfast too much / drinking
• to have breakfast too little / drunk to have the shoes
• to have tied down to have
• tied his shoes too loose
• to get a bubble
• get a "blue toe"
• that the mp3 player gives up the ghost
• that Garmin gives up the ghost
• that one himself uh no
• that the toilet must
• that you drink must
• that behind the curve a hill mountain is
• attracted the wrong jacket to have
• getting lost
• stitch to
• get cramp to get into the Waade

... how's with you?

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27.02.11 ... longjog = longlog

ago to run:

It's a bit crazy, I admit it. I have also never done before, and am a bit excited. Drinking coffee and think about which direction I should go now because my order to complete long-jog I had the idea that I take the train about 18 km from home away and then walk home. O_O

What would be the disadvantage ... I know the track ONLY on train travel, not even by bicycle. It is flat, and I gave me convinced, but otherwise I'll let myself be surprised.

The benefits outweigh clear: I am with every step closer to home, and if it does not really go on the road I'm on some stations past where I could rise again if necessary even in the train. I would also like to offer you here a little change. :) And if I'm training for a marathon someday I will always use the opportunity to drive away by train and walk home.

IS EXCITING. : D

after the race:

Now I am finally time to write. The reason for the delay was not that I collapsed from sheer exhaustion ... but that a spontaneous visit has been announced. And let us ... what you want to run after 20 miles and just after a shower at least move toward the sofa? That visit comes. Is at least on my Sun I want to regenerate. The rest of the day, only drink and eat and put your legs. :)

Back to the subject ... So, I came so close to the house (because I am neither a coat nor fast enough could decide for shoes) that I'm sprinting to the station ever just under 1 km. Great start when the whole adrenaline is already in the blood and one for 20 minutes comfortably Train running. This had the effect that I've been staring all the time excitedly out the window like a mantra and I've always said: "I must go back all the same" Very well. That was the intention, therefore, no reason to complain. After 2 km I had been asking the way, but from then on it was almost always straight home. Click the thumbnail to ...

The weather was April-like, first it was just gray but dry, then light rain came, it really was heavy rain (at this point I should mention that I I've chosen the wrong jacket), then came out of a sudden the sun, and then all the games again from the beginning. This is probably the most special thing about long runs, you have enough time to get wet, dry and again wet.

The track was ok, some along the lake, partly through the villages where the village squares adorned with so Fasnets stuff were, at times along the railway line and sometimes on the road. So here of everything. ... My health

the attentive reader may have noticed that I wanted to run 18 km and then walked 20 km. That was probably not as planned. But the last option would be to get back into the train at km 16 and at 18 I was now time for another 2 miles away from home. And these last were evil and mean, they were so slow that they cut all my Pace-have completely ruined. Towards the end I had

be a little concerned that too much was because it is me again and again gone bad. But after a hot shower and drink well, I was back on.

So I can announce 20.0 km run in 2:28 to be.

And when we are at it, then also

"I proudly present: my weekly mileage of 57.5 km .

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correction of the height profile

The correction gets an extra post because that was for me an exciting journey into the past. :)
(also, I'm really a lot of time this weekend while I mentally prepare my legs for tomorrow, and finally it's also my blog which I fully spam here).
has
So this morning I abandoned garminchen a mystery, as I check the generated height profile, if I have no doubt as to the accuracy thereof. Verification and validation of data, so to speak. With this question in the mind I'm so gone through the day and then I had an idea. I wondered how I did this 5-6 years ago, without garmin ... I remembered that I had a CD with a program for hiking trails. That gave me an old Pharmacists gave when he saw that I am left in a day all of my running routes by bicycle to determine the distances. In between, I always came back past the house at my speedometer to reset-en, and it looked good from strange to outsiders right.

In any case, there are maps where you can zoom in quite closely ... so you can measure distances and create just and height profiles. Ta taaaam, I have the CD despite two moves in the meantime, but still found and measured it just been the rounds of morning. And it looks ever so much better.

I am pleased to have found the program to one, because despite all the web-card stuff better what's terms of roads and trails. Because on the satellite picture you can see how small ways not often. And the other is of course a very pleasant feeling to remember how to have prepared himself for the first half-marathon.

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Shopping

following post is probably something for my female readers (if any).

A colleague has asked me to assist her in running clothes shopping. So we are back together this morning. I've got is a whole new Tight needed, because one of my old the zipper is broken (argument 1, there are still a few). Pants were found quickly, adidas, the warmer variant sits beautifully and looks great. Well ... tried convincing as my colleague and I have her now and then passed shirts and jackets in the locker room I was not beat around himself a few pieces in my size to get their hands on. And then probably the last runs of the endorphins have nachgeholfen as a bit on the less than reasonable choice for another 4 parts. A light Adidas jacket, where you can settle the sleeves, a hardcore adidas goretex rain jacket, nike-jacket (which actually has no particular function but looks stylish) and Asics t-shirt. As images but more than words here say the compilation.

I can do everything so well for cycling attract and go to the mountains. Also, I would like to convey a packet of "running clothes" on the job and with my parents (these reasons are all still occurred to me in the dressing room:)). Well, it was that every one of them reduced, and when I was at the box office it was said even that there is today an action that three parts will be reduced to 10, 15 and 20%. Hach is simply a lucky day today.

also is a small reward for the current streak (what a word game), and when you walk you have more yes, more clothes, because even a few more are in the wash.

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26.02.11 ... Altitude

who wanted to train a hill? :) And who has found early today on a happy?

I am now running again in a different direction (perhaps I should mention that I only last summer I moved here and explored, not all directions have, before anyone thinks I just forget every morning again where I was.) And I have 2 km from my apartment actually found a forest that has given me decent pitches. Unfortunately I can not believe the height profile from Garmin, because only the higher start is wrong. Too bad, but maybe I'll find another to come off at the elevation profile. But see for yourself ...

a Note the climb is currently the only lame Pace * ggg *

7.7 km in 57 min (Pace 7:26 min / km)

bye-bye, now have breakfast. Is there a cool start to the weekend. :)

ps: now there are more than 24 hours of rest for the legs, because tomorrow the 18 km to the plan are

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eat 25.02.11 ... orienteering

or should I say running rather disoriented.? :)

the track, which I'm now gone I knew only "hear-say" from, but the rare opportunity as early as 17 go running clock can be made me brave and I am married. plans were loose 5-8 km, I've still big on the weekend before. at km 3 then the first turning on the fit, quite well in the plan, once cam 90 and I'm on the way home, I thought. and then ... so then my curiosity was bigger than the rational. at km 5-6 I was due to my sense very sure that I just did not run toward home ... but I had fun at the idea as it would probably look at the satellite image then. also contrary to simply "turn around and walk back the same way" my naturel. :) At km 6-7 I'll be standing in a farm on a dead end, since I'm quite rapidly away before the dogs came. at km 8, I thought if I will not soon get out of it is dark and certainly not easier. and at km 9 I was quite sure where I am, and I'm pretty relaxed jogged home.

in the end it was fun then 10.6 km away from the civilization in 1:13

I could always calm in between with the thought that it was not in southern Germany are so many unexplored wilderness where I could really run. :) Here my

rumgeirre

a piece of land probably could not grasp even the satellite. :)

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question to the runner ...

I have a question about "mountain passes" ... I know that mountain runs the training part of it, especially when you know that have to be overcome in the competition a few meters. Now I have means no hills within reach, I'd have to be added each time to put in car ... In addition, I get to see him right now anyway only on weekends because there is run to the other during the week too dark. The quasi together minimizes the chance to make this regularly. I've never been someone who has traveled by car to the running track. :)

My question: I can compensate for the lack of mountain passes by additional strength training? For mountain runs in the first place so give strength for the legs.

I guess ... it is certainly better than "nothing" to do.

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24.02.11 ... confused-warr

man, man, man ... what an all-run when the head is ... but I'll start from scratch.

faster than 10 km endurance run were on the plan, not on the plan, however was the fact that I am at 6:30 clock to work and only 12 h later come home. It was, however. And then it was already dark. I naturally have to fully brought out the concept ... where I run now, then? Know of no "10 km in the dark-track" here. Off-road I did not because I'm shit without light find it scary. (I was then of course, but a bit in the dark, we're not in New York here, but that did I at the time yet.) So along the road. The first quarter mile was nagged like crazy, I was dressed like a cross-country skiing without skis (because I have now frozen at the station so I've taken * eye roll *), I have regrets that I have the gloves are not yet equal thrown into the mailbox and have even somehow was all stupid. Then * bam * there was a sudden, I sprinted to any green light, giving a fun driving game, and gave a few miles in pace from 6:05 / 6:13 and 6:24. Later, I will run myself, but still turned in time and taken a different turn. On the waterfront, I found it beautiful ... because that is illuminated, and because I was there alone. That was really great. The last 3 miles were then as I said it was still dark, because I do not want to run back and forth on the same path.

But was very nice to see that I am due back at the house was 10 km. Despite all the Rumgeirre and do not know-where I go running. Sometimes "progress" in life but just exactly as you want. :)

In this sense, I end my monologue confused here and a nice evening.

ps: oh yes, it was 10:00 miles in 1:07 h.

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23:02:11 ... Trance

Today I was announced to have six running clock early. I find it every time again almost "magical" ... I am often only in the shower then realized that I was really walk straight. Everything happened before in a trance.

I am looking forward to when it is bright again in the morning and I extend my rounds.

And elsewhere ... have fancy new running shoes. * G *

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22:02:11 ... double-risk

well, that's not so exciting, what's coming. :)

risk was number one: not to be gone early in the run, even though I knew I had an appointment after work and then only after 20 clock run to come.

risk was number two, first snip to comfortably vegetables and soup on the stove to make before I get a little I turned round to the block. risk in so far that the Sofa sometimes inexplicable attraction developed form, if we have to get into a certain close does not come from firefighting services.

goes oh yes, tomorrow morning it still clock out before 6th promised;)

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21:02:11 ... dreckspatz running

It snowed. This was the first time totally beautiful looks turned out to be after leaving the paved roads probably pay as a mud-spring-obstacle course, for most city dwellers would have to something;)

I just jumped over puddles, and sometimes even in the midst purely in it from ( provided), I'm from the dirt road into the snow jump in order not fully stuck in the mud to and then left again squealing with delight back. My shoes are dirty, and I happy.

The pace was, despite all the jumping around quite well.

5.0 km in 32 min, pace 6:24 min / km ... exactly my desired pace for HM, only that it was now not even a quarter of that.

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Mental Training ... Part 1

I picked up somewhere which occupies a large proportion of mental training in preparation for a competition of the successful athletes. And I find this issue quite interesting, I will make here a few forays in this area.

course is the appropriate diet, lifestyle, regeneration and training to do so. Despite everything depends also add all of this eventually with the right attitude. When I set my goals and have a strategy to achieve this, then run the rest as if by themselves

Part 1 for me is thus: Do the goal "to run HM" deliberately. Point up a fact about it, far away in what effect it has on your daily life. Do you realize how important it is to you. And above all: Combine the pleasant a feeling. :)

I was now aware that there are still 7 weeks to the HM, since I now work out for 7 weeks now so to speak something like half. So the time times look at what I have achieved hitherto ... as my goals are, if I may have to adjust my goals.

Well, I've increased my weekly volumes, and I've become faster.

I'm not afraid of the distance, I know that you can continue to run under race conditions ... and sometimes faster than one thinks in advance.

I'm not afraid that I was "too long" would need. My first HM on the route took 2:30 ... well, what can I say ... there is no drama for me. :) And all that undercuts this is already a success.

rumgerechnet I once again, I would need a pace of 6:24 if I want to arrive at 2:15. And with 7:06 min / km I would be still in the goal in 2:30. If everything is realistic. Depending on the form, weather, daytime and not least it makes my head.

I think ... the hills can still be a "knock-out passage. That is why I'm going to run as) here once looking for a hill workout or b. go) times at the weekend on the original route and there a bit. If my grad important before, but to work on the track at my pace. In addition, I would like rowing and weight training record. Because we run the high mountains with power, and if I have the legs or extra train it will not hurt. Of course, not exhausted or sore muscles, only as a supplement.

the hot phase can begin.