Over the hill

A.M. Fresh sunny morning for a short hill run in the woods. I felt good and it was a effort to keep the run light and easy, finished with 6 x 100m strides to release a little energy. Total 15,4k in 1:13:06, av pace 4:45/k, 7:38/mi.

A.M. Long run out and back on the cycle path from Beilstein to Marbach through the Bottwartal. The split today was 20/15, the 20k went steadily at an easy pace in 1:38:28, then it was time for the 15k at marathon pace and on cue the sun came out. The first 12k once I got a feeling for the pace increase felt ok,  but the last 3k was a hard effort to stay on pace and I kept dipping slightly over. I pushed the last 500m to bring it back under but I'm disappointed that I had to do that. The 15k time was 1:03:32, av pace 4:14/k, 6:49/mi. Finish was a 3k cooldown jog. Total 38k in 2:57:33, av pace 4:40/k, 7:31/mi.

A.M. Recovery run up to the Annasee and back. Very warm and sunny weather at the moment as summer returns but early morning it is wonderful and fresh now. I had a deep ache on the outside of my left knee this morning, that was also painful during the day so I dropped the 2nd rec run in the evening. Total 10k in 54:14, av pace 5:25/k, 8:44/mi.

A.M. Back on the cycle way. 5k slow warmup, then 6 x 1k cruise intervals at between 10k and 1/2 pace with 1k easy. Finish with 5,3k cooldown. I started tentatively but my knee was fine today, just a slight ache at the end. Splits, 3:59, 3:54, 3:51, 3:47, 3:45, 3:40, comfortable and enjoyable workout. Total 21,3k in 1:36:50, av pace 4:33/k, 7:19/mi.

A.M. Hilly trail run in the woods, some strength training today, pushed all the uphills and took it easy on the flat and downhill sections. Finished with 6 x 150m strides. Left leg felt stiff during the run and I suffered with lower backache afterwards. I am keeping to singles this week now. Total 17,3k in 1:21:06, av pace 4:41/k, 7:33/mi.

A.M. Back on the cycle way for a tempo run. 5k warmup, 15k at threshold pace, 5k cooldown. 5k splits: 1) 24:27,  2) 20:00,  3) 19:58,  4) 19:55,  5) 24:33. The last 5k split at tempo pace was the fastest although it was slightly uphill and it also felt the easiest. I've noticed when I start to tire I have a more relaxed form and speed up. I was pleased with the workout but I had a deep ache in my left hamstring during the tempo that turned painful during the cooldown. I feel like my body is falling to pieces this week. Spin the wheel to see what is going to hurt tomorrow. Total 25k in 1:48:53, av pace 4:21/k, 7:01/mi.

A.M. Beautiful warm sunny morning. Ran with Johanne for a recovery run through the woods to Schloss Lichtenberg (built 1197 and in great shape) which is an excellent viewpoint. Return on country lanes, an enterprising farmer has made a labyrinth in his sweetcorn field and had an honesty box for the 1 euro entrance fee. A maze in the Mais. I still had pains in my left hamstring and although the run was very slow and short it was enough. Total 13,2k in 1:14:36, av pace 5:44/k, 9:14.

P.M. We went cycling all afternoon and had a good afternoon out. Unusually for me I could not keep up with Johanne and even whimped out on a hill getting off and pushing. My leg muscles feel trashed at the moment.