Over the hill

Mon, Sep 01, 2008

Mon, 01 Sep 2008 06:00:00

A.M. No pain when I got up so I went out for a run on the cycle path. 2k warm then 4 x 2k at M.P. with 1,6 easy inbetween. Played gauge the pace game, my aim for the 2k's was 8:24-8:30 and without looking at the garmin I hit 8:21, 8:13, 8:15, 8:20. Not so far out. Finished with 4k cooldown which was when my left hamstring started hurting. Afterwards the muscle is sore and painful again :-( Total 18,8 in 1:26:50, av pace 4:37/k, 7:26/mi.

Sun, Aug 31, 2008

Sun, 31 Aug 2008 06:00:00

A.M. I had pain in my left hamstring again and my leg muscles felt sore so I decided to bin the run I'd planned for today. Instead we drove out and went hill walking for 3 hrs. Beautiful day, warm and sunny as summer has a last fling at the moment. It is frustrating at the moment but for some reason I feel I am not recovering, hard not to run today but I know it is the right decision. The hill walking compensates as I feel I cannot just do nothing, with autumn race season round the corner this is not the best of times for my body to start playing up. Ordered a book "Vegetarian Sports Nutrition", I think my diet is pretty good but I want to check if there is any holes that need plugging.

Sat, Aug 30, 2008

Sat, 30 Aug 2008 06:00:00

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.

Fri, Aug 29, 2008

Fri, 29 Aug 2008 06:00:00

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.

Thu, Aug 28, 2008

Thu, 28 Aug 2008 06:00:00

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.

Wed, Aug 27, 2008

Wed, 27 Aug 2008 06:00:00

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.

Tue, Aug 26, 2008

Tue, 26 Aug 2008 06:00:00

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.

Mon, Aug 25, 2008

Mon, 25 Aug 2008 06:00:00

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.

Sun, Aug 24, 2008

Sun, 24 Aug 2008 06:00:00

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.

Sat, Aug 23, 2008

Sat, 23 Aug 2008 06:00:00

A.M. Aim today was a couple of hours at recovery pace, just time on my legs and sniff the trees on a hilly woodland route. Johanne accompanied me the first 6k before heading back to town, it was cool, overcast and windy and for the first time in a long time I felt cold. Also the time seemed to drag, probably because it was a bread and butter run with no jam. Total 25,3k in 2:11:21, av pace 5:12/k, 8:21/mi.

Fri, Aug 22, 2008

Fri, 22 Aug 2008 06:00:00

A.M. 4,4k jog to the track for my planned workout. 4 x 2k with 1.6k rec. Target range was 7:28-7:40 and today I wanted to be hitting the fast end of the range. First 2k was on target in 7:28 but I felt stiff and wondered how I was going to complete the workout. 2nd I felt looser and more relaxed, I ran 7:26 and it felt easier than the first one. 3rd I focused on my form, faster turnover, knees high, energy forwards - arms driving forward from the waist and something I picked up from watching the olympic runners - breathing in more deeply and exhaling hard, not just catching flies with my mouth wide open. This helped me keep a steady rhythm. Time for the 3rd was 7:19, crikey! I then wanted the same time again and sure enough I hit the 4th in 7:19 as well although it was harder scrap. To finish a 5k cooldown jog. Total 22,2k in 1:41:08, av pace 4:33/k, 7:20/mi. This week is going well, I feel I am turning slowing from a soft boiled egg into a hard boiled.

Thu, Aug 21, 2008

Thu, 21 Aug 2008 06:00:00

A.M. One of those magical runs that crop up from time to time where it is just sheer enjoyment to be out there. Early morning is now cooler with the later sun rise, this morning was lovely and fresh, clear blue skies and I ran the wonderful two castles route. Start up the hill past our own castle in Beilstein, it is also has a bird of prey centre within the walls and I could hear them mewing. Uphill through the vineyards overlooking the town and into the woods, past the 'Annasee' (lake of St. Anna) and onto a trail to Schloss Wildeck. I love the concentration needed, placing my feet between the tree roots, just living life in the moment. Back on myself and then a woodland track downhill for 1,5k where I see deer and sometimes wildboar. Then it is back uphill to run a circuit round the ruins of Helfenberg, from here on a good day there is great views of the whole region. Downhill hill again through farmland, then back uphill into the woods to pick up part of a long distance path across 'B.W.', the emblem is appropriately a red bunch of grapes. The route comes out of the woodland for a wavy 1,5k stretch with views of the settlements belonging to Beilstein on the left. Total 16,3k in 1:41:08, av pace 4:52/k, 7:49/mi.

P.M. Paced Johanne along the cycle way in the valley, she ran 3 x 2k with 1k rec inbetween and exceeded her own expectations, she was aiming for 5:25/k on the repeats, but the toys were thrown out of the cot after the first 2k and she ran 5:15/k on the 2nd 2k & 5:12/k on the last one. Total 10,4k in 58:33, av pace 5:38/k, 9:04/mi.

Wed, Aug 20, 2008

Wed, 20 Aug 2008 06:00:00

A.M. Warm but cloudy this morning. 5k easy followed by 10k at threshold pace, I was aiming for about 4:02/k pace, I ran the 10k in 39:52 so I'm pretty chuffed with 3:59/k, 6:25/mi. I tried to concentrated on keeping my form relaxed. Finished with 5,3k easy. Total 20,3k in 1:29:28, av pace 4:24/k, 7:06/mi.

Tue, Aug 19, 2008

Tue, 19 Aug 2008 06:00:00

Recovery day, as usual split into two runs. I have tried running long singles on these days but this is what my body prefers. A.M. Hilly trail run 12,1k in 1:04:00, av pace 5:17/k, 8:31/mi.

P.M. Rainy, cycle path run, 10,2k in 53:10, av pace 5:13/k, 8:23/mi.

Mon, Aug 18, 2008

Mon, 18 Aug 2008 06:00:00

A.M. Warm and sunny, 23k warmup at an easy pace in 1:55:05, then the proper work with 12k at MP in 50:48, 4:14/k, 6:49/mi, lastly a 1,6k cooldown. Total 36,6k in 2:53:25, av pace 4:44/k, 7:38/mi. Felt tough but doable today.

Sun, Aug 17, 2008

Sun, 17 Aug 2008 06:00:00

A.M. Warm and sunny for one of my favourite rounds. From the wine hills before going up into the woods I could see a local cycle race in the area and I stayed put and watched for a short while from my 'grandstand' seat. First a leading pack of 6 cyclists, then a slightly larger chasing pack, and then a whole mass of cyclists and cars with the spare bikes on the roof weaving around them. It was inspiring to see and I had a good progressive easy pace run with some hill climbs and 5 x 150m strides to finish. Total 17,4k in 1:22:43, av pace 4:45/k, 7:39/mi.

Sat, Aug 16, 2008

Sat, 16 Aug 2008 06:00:00

A.M. Short and easy hilly recovery run in the woods, right calf rock hard this morning. Total 12,1k in 1:00:56, av pace 5:02/k, 8:06/mi.

P.M. A short late evening run in the gloomy woods, slow pace, total 7,3k in 38:32, av pace 5:17/k, 8:30/mi.

Fri, Aug 15, 2008

Fri, 15 Aug 2008 06:00:00

A.M. On the cycle path, cool and rainy this morning. Workout was 5k easy, 15k M.P. in 1:03:20, pace 4:13/k, 6:48/mi. then 5k easy to finish. Felt pretty good and I knew I would complete the workout no probs within the 1st k. Total 25k in 1:51:00, av pace 4:26/k, 7:09/mi.

Thu, Aug 14, 2008

Thu, 14 Aug 2008 06:00:00

A.M. Sunny but fresh for a short steep hill run in the woods with 6 x 100m downhill strides, legs felt strong. Total 15,2k in 1:13:28, av pace 4:50/k, 7:47/mi.

P.M. Short evening run in the woods, jolly pleasant easy effort. Total 8,1k in 39:45, av pace 4:54/k, 7:54/mi.

Wed, Aug 13, 2008

Wed, 13 Aug 2008 06:00:00

A.M. Run on the cyclepath in the valley, 3k warmup, then 3 x 3k hard with 2k easy inbetween, finish with 3k cooldown. Target range was 11:36-11:51, I still felt some residue fatigue from Sun and the workout felt hard but enjoyable. Splits were 11:45, 11:48, 11:39. Total 19,2k in 1:25:06, av pace 4:26/k, 7:08/mi.

P.M. Short evening jog with Johanne. 5k in 30:03.

Tue, Aug 12, 2008

Tue, 12 Aug 2008 06:00:00

A.M. Cool and rainy, 2nd recovery run day, hard work begins again tomorrow. Hilly muddy steady trail run, no probs, just ticking over. Total 20,5k in 1:45:24, av pace 5:08/k, 8:16/mi.

Mon, Aug 11, 2008

Mon, 11 Aug 2008 06:00:00

A.M. Legs are a bit sore so a recovery run round in the woods at granny zimmer frame pace. Total 12,1k in 1:07:06, 5:33/k, 8:55/mi.

Evening - absolutely pouring down with rain but I just wanted to go out and stretch my legs for a short run. Surprised to see a female jogger going in the opposite direction, I greeted her with "wir sind verrückt" (we are crazy) which could only be agreed with. 7,7k in 39:58, av pace 5:11/k, 8:21/mi.

Sun, Aug 10, 2008

Sun, 10 Aug 2008 06:00:00

A.M. Me and Johanne jumped into a couple of races in the Schwarzwald, me a half and Johanne a tenner. They were part of a sports festival weekend organised by a small sports club in Ulm-Lichtenau. It was just workout races for us but we had a good time. The course was a delight, fairly flat, all rural, though woods on trails and on small farmland roads surrounded by sweetcorn fields and orchards. The temp was about 27°C/80°F, ok in the shadow in the woods but in the direct sun it was pretty warm. I didn't go banzai in this race, I went though the 15k point at 1:01, all pretty steady, overtook a couple of guys at the 16k point and that finally triggered off some race aggression. I didn't what them to overtake me and I then worked hard to the finish. Result was a 1:25:42 half, Overall 12th/155, M40 5th/32. The first 3 runners in my age cat were all in 1:21:xx times, I would have to make a huge improvement to be competitive, difficult to see that happening.

Johanne was very happy to run a PR in 55:42 for the 10k. She hopes to run under 55 mins in Sep and I am confident she will crack it.

This was a real friendly race in a different area for us, we couldn't fault the organisation, in the festival tent afterwards they actually had a vegetarian option for a change, spagetti and salad. Afterwards we drove 5k to the Rhein to a ferry point, there was a large procession of antique tractors, decorated with the German and Baden flags being transported across to France, old folk in their best smiling and waving from the back on their tractor trip. It was a happy weekend.

Sat, Aug 09, 2008

Sat, 09 Aug 2008 06:00:00

A.M. Short slow paced run - 8k in 41:11, before heading to the Black Forest for the weekend.

Fri, Aug 08, 2008

Fri, 08 Aug 2008 06:00:00

A.M. Short up and down hill run in the woods with 6 x 150m strides to finish. Total 12,1k in 57:47, av pace 4:47/k, 7:41/mi.

Thu, Aug 07, 2008

Thu, 07 Aug 2008 06:00:00

A.M. Hot weather from Spain so on with the sombrero and out into the woods for this mornings hilly recovery run. total 17,7k in 1.34:04, av pace 5:19/k, 8:33/mi.

P.M. Ran with Johanne for a short 8k late evening run in 46:31. Very warm still, 30°C/86°F. Av pace 5:49/k, 9:21/mi.

Wed, Aug 06, 2008

Wed, 06 Aug 2008 06:00:00

A.M. Felt more with it today and after a 4k warmup ran alternate hard/easy kms down and back up the valley. My right thigh still feels stiff and and the leg does not lift as well as my left leg but I was happy enough with today, I thought the week was going down the pan. Easy kms were about 5-/k, splits for the hard kms were: 1) 3:47, 2) 3:44, 3) 3:45, 4) 3:44, 5) 3:43, 6) 3:43, 7) 3:44, 8) 3:47. cooldown 3,4k. Total 22,4k in 1:41:25, av pace 4:32/k, 7:17/mi.

Tue, Aug 05, 2008

Tue, 05 Aug 2008 06:00:00

A.M. Poor running week this is turning out to be. I didn't get out the door yesterday morning, I got my running clothes on, laid on the bed and went back to sleep. Should have made up for it in the evening but I couldn't motivate myself to go out the door. This morning I slogged through a hilly trail run feeling more like a hippopotamus than a creature of fleetfooted grace, my pace slow despite the rest day. I guess this is going to be an unplanned recovery week. Total 25,1k in 2:11:26, av pace 5:14/k, 8.26/mi.

Sun, Aug 03, 2008

Sun, 03 Aug 2008 06:00:00

A.M. Recovery run, drove the car to a carpark in the woods on top of a local hill for a change of scenery. Then ran a down and back up course in woodland. Total 16k in 1:24:18, av pace 5:16/k, 8:29/mi.

Sat, Aug 02, 2008

Sat, 02 Aug 2008 06:00:00

A.M. Workout this morning was 3k warmup, 4 x 2k w/1600m rec, 3k cooldown. Target range 7:28-7:40. Splits: 7:35, 7:37, 7:31, 7:28. Annoyed with myself after the 2nd 2k, I felt I was holding back, then much happier with the effort on the last 2. Total 18,8k in 1:24:01, av pace 4:28/k, 7:12/mi.

Fri, Aug 01, 2008

Fri, 01 Aug 2008 06:00:00

A.M. 23°C/73°F before sun rise this morning. Easy pace trail run with a couple of hill climbs. 8 x 100m strides to finish. Total 17,4k in 1:24:35, av pace 4:52/k, 7:49/mi.

P.M. Short evening run at slow pace up and down the nearest hill overlooking the town. Total 6,8k in 37:43, av pace 5:33/k, 8:56/mi.