Over the hill

Winterlaufserie Göppingen 2.

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20072008
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Location:

Baden-Württemberg,Germany

Member Since:

Oct 29, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Started running in 2004.

PR's 

10k 37:44 Sülzbach May 08

Half 1:24:22 Bottwartal  Oct 06

Marathon: 3:06:18 Antalya Mar 08

Short-Term Running Goals:

Train consistently.  

Sub 37:30 10k

Finally break that longstanding 1/2M time

Run a sub 3:00 marathon.

Have a crack at a 5k, an uphill only race, a 50k.

Long-Term Running Goals:

2:55 marathon

37:00 10k

1:22 1/2 marathon

Place 1st in my age category.

Personal:

I'm a Brit living in a small town in the south west of Germany, on the edge of a nature park, the Schwäbisch-Fränkischer Wald. The landscape is very hilly with vineyards & orchards on the lower slopes merging into forest above. 42 years young, married since 1997 to my lovely wife.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
368.0039.006.3014.40427.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A.M. -2°C very icy. Short and very easy recovery run. Through the vineyards and then into the woods to the lake (Annasee) and back. Firework debris everywhere from last night's celebrations, the ugly side is all the smashed glass from sekt and beer bottles lying around. 10k in 54:05, av pace 5:25/k, 8:42/mi.

P.M. Short & easy evening treadmill run. 6.1k in 31:12. av pace 5:07/k, 8:14/mi.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

A.M. -1°C but sunny and not as icy. Good enjoyable run in the woods, felt a bit fresher today but I have a general feeling that I am getting slower at the moment. Lots of rabbits about today, I think like me enjoying the warmth of the sun. Total 18k in 1:25:42. av pace 4:46/k, 7:40/mi.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.003.0010.30

A.M. A cold and grey morning but no ice on the streets. Easy warmup for 8k to finish up at the track for a short interval session of 6 x 800m with 90 sec recovery. The times were 2:56, 2:56, 2:56, 2:55, 2:54, 2:59. The recovery felt too long for the first 3 and not long enough for the last 3. I really pushed the last 800 and was surprised that this was the slowest, but glad they were all under the 3 min mark.  I also felt left hip ache in the joint after the 3rd repeat. I wanted to finish with a 100m to see with Sasha science what marathon time this would indicate. There is so many lines and markings all over the track, I picked what I thought was the start line for the 100m and ran to the finish line in 19s. This seemed a little too slow, then I noticed tiny metal tags at the edge of the track clarifying the lines. I'd ran 110m, dooh! Cooldown jog back to home to my wife who has been sick the last couple of days but is now feeling well enough to go out. Total 16,5k in 1:13:42, av pace 4:28/k, 7:11/mi.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

A.M. Recovery run day but an absolute beautiful morning and I ended up running twice as much as planned. I drove our car into the woods to run an easy 10k loop but it was one of the days where you don't want the running to end. Sun, blue sky with fluffy white clouds, deer scattering in a castle's grounds, the smell of the trees, the views from a plateau where in the summer gliders fly, it was with reluctance that I finally stopped. I went shopping with my wife yesterday afternoon, she wanted to buy a watch and after endless shops we came home with a cast-iron teapot. No matter what angle you look at it from it will not tell the time and looks awfully cumbersome on your wrist. Today's run was the perfect antidote. Total 20k in 1:45:24, av pace 5:16/k, 8:29/mi.

P.M. Short treadmill run, played with the thing increasing the segments upto 15 km/h for a couple of k then back down again. Why don't they show pace if they are built for runners? Total 6k in 25:57, av 4:19/k, 6:58/mi.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

A.M. Almost embarrassing to write but it was warm 6°C (42°F) this morning, quick out the door as a heavy rain front is predicted for this morning and I wanted to outrun it. Easier to run when it is not brass monkeys weather and the bread & butter hilly run went quickly. Finished dry. Total 20k in 1:34:28, av pace 4:43/k, 7:36/mi.

P.M. Feeling sick with stomach cramps & the trots in the afternoon, finally squeezed out the 2nd planned workout at 8pm on the treadmill. 6k in 28:32, av pace 4:45/k.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

A.M. Wet and windy, still feeling icky but managed to eat some white bread in the morning and feel just about well enough to run an easy recovery run at lunchtime. Ran some loops in the woods, carried loo paper in my bumbag which thankfully I didn't need. Total 13k in 1:07:04, av pace 5:10/k, 8:18/mi.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.908.000.000.0021.90

A.M. 6°C but with strong winds and heavy rain. Wanted to incorporate some gmp kms in the long run this morning. First 5k easy, then 5k at mp followed by alternate easy/mp kms for the next 13k before hitting the hills for 10k and finishing the last 2k at mp. The bike trail was full of deep muddy puddles and I was soaked through within the hour. I faded badly on the hills (as usual) reduced to granny pace at times, legs shaky at the end. Total 35,2k in 2:44:55 with 13k at gmp (6:50/mi). Av pace 4:41/k, 7:32/mi.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

A.M. 1st recovery run of the day. Treacherous layer of thin black ice on the ground, slow and slippery running. Legs feeling beat up from yesterday. Total 14k in 1:16:36, av pace 5:28/k, 8:48/mi.

P.M. 2nd recovery run. Warmer with no ice on the deck,  legs feeling much better and a nice comfortable short run.  8,2k in 41:01, av pace 5'-/k, 8:03/mi.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.900.000.000.0019.90

A.M. I had woken up in the middle of the night hungry and in the end got up and ate a couple of sandwiches. I blame the 2nd run in the evening for this, it seems to burn the calories up, even when I eat well afterwards. I'd moved my med-long run from Thur to this morning to give me a couple of days easier running before a 10k race on Sat. Suffice to say I was tired to begin the run, I felt cold and struggled throughout developing aches & pains as the run progressed. I think it was too soon for me to run this after Mon's long run, on reflection it would have been better leaving this run to Thur. This 2nd long run in the week is fast becoming my bogeyman. Total 24k in 1:58:45, av pace 4:57/k, 7:58/mi.

Late evening - feeling tired but ok to do a short treadmill workout. Total 8k in 37:46, av pace 4:43/k, 7:36/mi. I've split my tea leaving an extra portion to eat later before I go to bed to hopefully avoid any midnight hunger pangs.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

A.M. Ate an extra bowl of pasta before going to bed and slept through to the alarm. Struggled to wake up and get out of the door. An easy recovery run for 12k, felt generally tired and I don't know if that is the reason but also felt the cold again. Saw my regular little red fox in the woods who is going to have to learn not to run away in a straight line. Total time 1:04:15, av pace 5:21/k, 8:37/mi.

P.M. 2nd recovery run. Same effort and the same route more or less as this morning but this felt easier and looser and a heap more enjoyable. 10k in 51:58, av pace 5:12/k, 8:22/mi.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

A.M. Very slippery this morning, easy paced short steep hill run with 8 x 100m strides in the patches where it wouldn't involve speed skating. Total 14,1k in 1:13:22, av pace 5:12/k, 8:22/mi.

2nd run dropped tonight to give my body some additional rest before tomorrow's 10k. Race conditions look interesting with a warm temp in the afternoon (6°C/43°F) and strong winds and rain which is going to make a good muddy course.  This time I have an idea what to expect and want to do better than the 1st race to get a time under 39. We were warned last time that this 2nd race is part of a company team series so there will be more participants. It is a narrow course 2 -3 runners wide after approx 200m so its going to be a mad early scramble to get into position.

Comments(2)
Race: Winterlaufserie Göppingen 2. (6.2 Miles) 00:38:45, Place overall: 24, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.003.103.106.20

Race time 15:00, weather warm 6°C/43°F with light drizzle. Course - muddy woodland trails of 2 x 5k. Weighed my trailshoes on the kitchen scales to take the lighter pair, more a psychological boost than anything. 2nd run in the series, arrived in plenty of time for a 15 min warmup with some short strides and to compose myself before the start. My normal 10k race tatic is to go out as hard as I can and try and hold on but last time here I faded in the 2nd half poorly and became discouraged  after being overtook several times. This time I aimed for negative splits and placed myself further back in the start line. Another factor was a large number of runners for a 5,2k team race who where running the one loop, I didn't want to get sucked into competing against them. The rough garmin 1k splits as follows:

 1.flat/downhill 2. gradual uphill  3.steep uphill/flat  4.flat/downhill

 5.downhill/flat

 3:35  4:00  4:14  3:47  3:53
 3:41  4:08  4:05  3:44  3:38

 Started well and felt comfortable and started gradually overtaking uphill,  I thought I might have problems getting past runners but by weaving and running on the rough ground just to the side of the trail I got past with less than anticipated problems. I still felt good and strong and more like a hard workout to the 5k point where I really started pushing it. Past this point it had thinned out but occasional knots of runners had formed which were more difficult to get past. I was gaining in confidence using the uphill to overtake and focused on reeling in each runner one at a time. The last 2k was hard, here the trail narrows down and it was difficult to get past. There was a last knot of 4 runners, I got past two but the other two ran side by side blocking me. I was frustrated, I haven't got a great kick and the last 120m to the finish line was wide. With about 500m to go I'd had enough and just forced my way between them. They were both hard on my heels and the last 120m was to the puke point.

Afterthoughts: My first negative split in a race for a long time and a better result because of this. I gained confidence during the race for every runner I overtook and it kept each surge going as I knew they would try and react. The last two runners I overtook finished 1 sec after me and both were in my age class. Next time I would like to try and run the 1st half slightly harder but still leave enough for a good hard 2nd half. In contrast to last time I enjoyed the race and I am much happier with my performance. 

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

P.M. Only battle damage from yesterday is a tender right achilles, sore leg muscles and shoulder ache. As usual after a race slept badly. (5.5 hrs) Slow recovery jog in the woods on a lovely sunny afternoon to aid recovery. Total 11.2k in 1:00:56, av pace 5:26/k, 8:45/mi.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.000.000.000.0024.00

A.M. Colder & icy again for the longest run in the plan. I carboloaded the night before and set myself the goal to run this under 3hrs, focusing on keeping each 5k split under 23:20. I felt comfortable enough until the 25k mark when I started to really tire, after 32k it was just a hard, hard slog complete with mood swings when I miscalculated and thought I was going to be over my target. I broke a small energy bar into 3 pieces and ate that with water/apple juice mix at 12k, 25k and 35k. 5k splits: 23:05, 22:47, 23:10, 23:13, 22:56, 23:18, 23:00 and a final 3.6k in 17:04. Total time was 2:58:45. av pace 7:27/mi, 4:38/k. I'm glad this one is out of the way, within a training cycle this felt too much distance, 35k (21,7mi) I could handle better and recovery from more quickly.  

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A.M. Woke up at 4:30 am, couldn't sleep anymore and so slipped out and got the 1st recovery run out of the way. Sore legs to begin and a very slow first 5k jog, started to feel better and a normal recovery run pace for the 2nd 5k. Time 55:19, av pace 5:32/k, 8:54/mi. 

P.M. 2nd short recovery run in the evening on the treadmill. 6,1k in 30:10, 4:57/k, 7:58/mi.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.001.900.0010.60

A.M. Stormy with strong winds. Legs felt weary to begin, ran along the cycle way to the next town where there is a quiet little track tucked away on the outskirts. Ran 5 x 600m with 90 sec jog inbetween. Times, 2:08, 2:11, 2:08, 2:12, 2:07. Then the run back along a country lane into the headwind. This is disused and forgotten now except for the occasional tractor but was the only route west many years ago. At the top of a hill before town is a very simple old stone bench, behind it two longer stone uprights and a stone block laid across. The farmers or traders who carried their wares into town would sit and rest on the bench after the pull up the hill  and their backpacks (wooden butts) would rest on the 2nd stone frame. Respect for them, they were hard people, the backpacks empty were extremely heavy. Enough history. Total today 17,1k in 1:18:45, av pace 4:36/k, 7:25/mi.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.403.100.000.0020.50

A.M. Too warm for the time of year 5°C/41°F (normally Jan is the coldest month) wet and windy. Med-long hill run today, no history, just hills and trees. My legs felt good and strong for a change on this run, all the fatigue felt was upper-body - arms and shoulders. Good hard-easy run, total 25k/15.5mi in 1:57:44, av pace 4:43/k, 7:35/mi.

P.M. Short evening treadmill run, 1k warmup, 5k at gmp, 2k cooldown. Total 8k/5mi in 35:25, av 4:26/k, 7:07/mi.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

A.M. Stormy with strong wind gusts. Recovery run that turned out faster than normal but still felt very easy. Finished with 10 x 100m striders into the wind, hard but exhilarating. Total 14,4k/9mi in 1:12:12, av pace 5:01/k, 8:04/mi.

P.M. 2nd recovery run of the day, ran a short loop around the valley. Again felt very easy, Total 6,5k/4mi in 32:51 av pace 5:03/k, 8:08/mi, almost the same as this morning.

Good luck to all thee that are racing Painters tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.001.302.7011.50

A.M. Very windy but thankfully the rain held off. Decided to run a classic Lydiard hill workout which I've been meaning to try for a while. Warmup 2k, then my circuit - hard uphill alternate running/bounding (670m, 11% gradient), recovery jog 370m, downhill fast relaxed striding 530m, jog 200m, then 2 x 200m strides with 200m jog inbetween, recovery jog back to start. Completed 4 sets. Easy cooldown run at the end for 4k. I found this a tough workout, legs trashed at the end. Total 18,5k in 1:29:11, av pace 4:49/k, 7:45/mi.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.0010.90

Midday - Warm and windy day. Easy paced recovery run, sore r achilles from yesterday. Hilly run on woodland tracks weaving around Sunday walkers.  Total 17,5k in 1:26:55, av pace 4:58/k, 8'/mi.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.3012.400.000.0021.70

A.M. Mild and windy weather for long run day. First 5k was easy pace, I was feeling good and decided to run the next 5k at gmp, I still felt good and just kept adding on the 5k's at gmp. After 20k of this I eased back, I feel I could have squeezed out more but that is in the schedule as a key workout next week, so I left it to build on from this one. The last 10k was hilly, I tried out a gel at 25k, then on a steep uphill at 31k I had stomach pains. Not sure if this was because of the gel or the effort on the hill. Other than that fueling was just with diluted sweetened lemon tea. During both my previous marathons I never took gels and I'm starting to think the same way for the next one. I find them unpalatable and they make me feel queasy. R achilles again felt tender today. So 5k splits, 24:15, 21:20, 21:09, 21:13, 21:14, 22:33, 22:59. Total 35k in 2:34:59, av pace 4:26/k, 7:08/mi.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A.M. Miserable conditions for a  slow recovery run, dark, stormy and lashing down with rain, my r achilles noticeably sore throughout. Total 10k in 55:14, av pace 5:31/k, 8:53/mi.

P.M. Late evening short treadmill run, total 6,1k in 29:57, av 4:55/k, 7:54/mi. R achilles still sore, usual icing, stretching, massage etc to help.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.003.7013.10

A.M. Winter is back with chilly minus temperatures (C). A nice big moon to light the way this morning, 5k easy warmup along a cycle path to the next town. Then 6 x 1k w/ 2 min rec on a frosted track but with still decent traction. Splits, 3:42, 3:46, 3:44, 3:42, 3:40, 3:42. My r achilles felt ok until immediately after the intervals, then painful and sore. 8k return at a very easy pace along a trail. Total 21,1k in 1:38:54, av 4:41/k, 7:33/mi.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.700.000.000.0015.70

A.M. Med long run, r achilles still sore although alternate icing/heat and lots of calf stretching helped to ease it last night. Eased back on the pace and took it very easy uphill, I even (and this is hard to confess, pull your chairs closer because I'm going to whisper) walked on 3 of the steeper uphills when I could feel it pulling on the tendon. I was dumb and set myself up for this problem. The hill bounding on Sat was the initial cause and then I pushed my long run on Mon but also tried to incorporate as much asphalt running as I could to mimic my upcoming marathon conditions. A double whammy. The 1k track repeats was the coup de grace. I shall keep the pace down the next 3 days and avoid hills as much as possible, hopefully I will be ok for Mon's key workout. Total 25,2k in 2:03:46, av pace 4:55/k, 7:54/mi.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

A.M. Freezing fog and very icy. Recovery run and instead of splitting the mileage into two as per the plan, ran it in one go figuring that a longer rest period after would be the better option. My achilles has loosened up a little and was just a background dull ache. Took it very easy and enjoyed the mostly trail run, felt happier anyway than yesterday. I can hear the treamill calling to me tonight "resistance is futile" but I'm strong, I'm not going to go on there. I've got a Swedish comedy film "Kops" dubbed into German I've been meaning to watch for a long time......Total 16,4k in 1:22:41, av pace 5:03/k, 8:07/mi.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.800.000.000.0016.80

A.M. A good day, skipped the hills for the morning run and went up and down the valley. My achilles behaved itself and I only felt a minor ache. Gradually upped the pace on the return leg and the first runner I saw was my wife which was encouragement for us both. Total 20k/12,4mi in 1:29:45, av pace 4:29/k, 7:13/mi.

P.M. We went to see  "The Dirty Race" in a nearby town. This was a race with 5k running, then 15k mountain biking and finished with a 4k run. Interesting to watch, it was a well organised event and had about 200 participents. The first guy was over the finish line in 1:01.We found the change zone was where time was really won and lost. I did wonder if it was compulsory that they have to change from running shoes to bike shoes for safety reasons. Different perspective to stand there with a Glühwein in my hand watching people toiling.

Evening - short and quick treadmill run, 7k in 28:20, av pace 4:03/k, 6:31/mi.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

A.M.  Woke up at 5am and it was luxury to stay in bed and doze for another couple of hours. Cold and very windy today and I felt chilled. Easy pace recovery run on hilly logging tracks. No probs with my achilles until a slight ache about 2k before the end of the run, much better. The trees are starting to bud now and Jan is nearly over, better running conditions ahead. Total 17,2k in 1:27:04, av pace 5:04/k, 8:09/mi.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.3015.500.000.0021.80

A.M. Marathon specific long run in the plan. Inspired by reading how the Japanese train I ran continuous 4k circuits around a lake, it helped to focus in.  A little nervous apprehension beforehand, I struggled with a similar shorter workout end of Dec, but as soon as I started at marathon pace the doubts disappeared and I knew I could finish the workout. 5k warmup, then I concentrated on keeping each 5k split under 21:15. Splits: 21:11, 21:06, 20:59, 21:06, 21:13 (started to fade on the last one and had to work harder to achieve the split), cooldown 5k. Fueling – I ate an energy bar 15 mins before starting, then drank diluted apple juice at 10k, 20k and 30k. I felt much happier this week by just sticking to fluids only while running. This was billed as a confidence builder workout and in that respect it achieved its aim: I feel a bit happier after this, this is the fastest I've ever managed to run a long run in training.

Total 35,1k in 2:33:08, av pace 4:22/k, 7:01/mi with 25k at gmp.

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

A.M. Cold and frosty and I was sore, tired and uninterested in running. A short, slow and easy recovery run to recharge. Total 10.5k in 54:11. av pace 5:10/k, 8:18/mi.

P.M. Evening treadmill run, legs felt better. 10k in 49:01, av pace 4:54/k, 7:53/mi.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.001.9011.80

A.M. warmup 5,5k easy pace, then 5 x 600m w/90 sec recovery. Splits: 2:12, 2:12, 2:12, 2:10, 2:10. My legs felt fatigued, I was faster on the same workout 2 weeks ago by 3-4 secs. 9,3k easy run back. I've felt knackered all day today and I intend to ease back on the pace tomorrow. Total 19k in 1:24:30, av pace 4:27/k, 7:09/mi.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.400.000.000.0019.40

A.M. Cold and misty, hilly trail run that was just a hard slog today. One of those runs where I just wanted to call it quits all the way through.  Total 25k/15,5mil in 2:02:53, av pace 4:55/k, 7:55/mi.

P.M. Short evening run, dragged myself outside for 6,3k in 28:45, av pace 4:34, 7:21/mi.

Carnival season here is reaching it's fever pitch before it all ends on Ash Wed. Today is Weiberfastnacht (women's carnival day), the women carry scissors to cut the men's ties in half. Sensible men don't wear ties today or wear cheap ones bought specially for the occasion. Visitors don't always realise what is going on which can lead to some amusing moments. The women also storm the townhall to obtain a symbolic key from the mayor. They can also kidnap the mayor and ransom him back for a round of schnapps. All good fun.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
368.0039.006.3014.40427.70
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