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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. ;)