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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.

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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.

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20:02:11 ... good morning run

Today I managed to go out shortly before 7. Light snow and morning twilight. What a beautiful day start.

Loose min 5 km in 37th

brings me this week to 38 km, which is all right, that it is a rest week. :)

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19:02:11 ... pseudo-intervals

The well-intentioned idea to go this morning run by 7 collapsed due to the fact that I missed yesterday evening after the movies my Heimfahrzug (and funnily enough when I was on the wrong track, and the train to see right before my eyes go away have ... I also never happened), and the next train then went to 1, the first clock. So yes, I could not make time out of bed ... I'm on the seminar, so a day with lots of coffee and a little water. Against 20 clock I could then open up at last to walk and run. Times to bring a bit of variety in here, I've decided to program the Garmin times in 400 intervals. 8 is the number

The prefix in the title Expressing that the pace was not really glorious. I was faster in the run-phase than in the breaks (which amounted to 200 m in the rest), but really like on the track it was not before me. I think before that I'm on the road absolutely no sense of speed.

But now the numbers so I can watch later in my development:

5:07 / 5:25 / 5:32 / 5:22 / 6:04 / 5:40 / 5:45 / 5: Overall, there were 59

5.5 km in 36 minutes today ... it would be the 50.Lauf completed and the tomorrow I offer my streak of record. Good night everyone. :)

ps: today I had the brooks, and had no pain, not even to some extent. I watch the next time when it is really the asics, then come home in the bin.