Over the hill

A.M. Another mild weather day and the luxury of going out later in the morning. I ran my roller coaster loop but reversed it to add interest and set myself a challenge, to end up with an average pace of  4:35/k, 20s within my gmp of 4:15/k. This was a very hard effort today, I pushed myself constantly but every time I was getting close to my challenge av pace the next uphill would set me back. At the top of the last hill I was at av 4:38/k, 1k downhill and 1k flat left to run and I just went all out to the end. Didn't think it was going to go under but I was well pleased to see that I'd cracked it at the end. Total 25k in 1:54:07, av pace 4:34/k, 7:21/mi.

A.M. Recovery run this morning, my legs felt sore and heavy after yesterday and my heart wasn't in the run. Usually after 5k I start to feel better but not today so I kept the run short and easy. I start a recovery week in the plan from tomorrow and I'm looking forward to recharging the batteries. I shall try and stick to the plan for the whole week which is reduced mileage and intensity. I'm usually guilty of doing more than planned when I start to feel good. A mistake earlier this year was too much mileage at the expense of quality, got to get the balance right. Total 10k in 52:48, 5:17/k, 8:30/mi.

A.M. Start of a recovery week, cut back mileage and no taking splits, the only time I shall look at the garmin is the start and finish of a run. Rough conditions this morning, we had a storm in the night with winds at 100 km/h here, the Black Forest recorded 140 km/h winds. When I went out the storm was still in the process of dying itself out. I kept to the valley floor avoiding the woods but the first 14k was into the wind & rain and was exhausting. I nearly binned it after 6k but the thought of having to come out again today to finish the mileage was enough to make me carry on. After the turnaround it should have been easier with the tailwind but I was wornout and it was just a slog to get back. Total 26k in 2:07:53, av pace 4:55/k, 7:55/mi.

A.M. Recovery 10k, slow and easy. Lousy weather and predicated to stay like this all week. I only hope its putting off some of my local rivals from training. Felt tired again, 3rd day running and now I think my training last week is to blame. I increased the mileage each day to more than I'd planned but also the intensity. None of the easy days were in fact easy, I'd pushed each one harder than the last one all week. Classic mistake and one I 'm guilty of repeating, note to myself - stick to what is planned. Time 52:44, av pace 5:16/k, 8:29/mi.

P.M. Short & easy 8k evening run to complete the day. Time 40:35, av pace 5:03/k, 8:10/mi.

A.M. Easy paced run with a little bit more oomph today, 4 laps around the lake. Finished with 10 x 100m strides. Total 16,5k in 1:18:23, av pace 4:45/k, 7:39/mi.

A.M. Very mild weather this morning and I was overdressed and paid the price in sweat. I don't know why but have a general feeling of dissatisfaction with running with week. I ran very slow for the first 10k, then started to finally get into the grove and pick it up a little. I struggled on the last hill and not for the first time wished we were living in Holland. Tagged on one k at the end to make the distance. When I got in to cross out the workout I saw I should have only ran 21k, in my blurry eyed early morning state I'd read the wrong day on the schedule, boy was I happy. Total 24k in 1:59:12, av pace 4:58/k, 8:00/mi.

A.M. Easy recovery run, heavy rain in the night but the bonus is a little lake I ran to this morning is slowly filling up with water. It's been dry since the summer which I've hated to see, it's a small wildlife haven, full of noise and life normally but has been silent for months. I felt good this morning after a slow warmup, I can't say the horses were exactly neighing but perhaps snickering in the corner of the barn. Finished with 8 x 100m strides. Total 12k in 1:01:01, av pace 5:05/k, 8:11/mi.

A.M. Mind and body were in unison when I got up, go out and have a good enjoyable run so that's precisely what I did. The conditions were no better or worse than they have been all week but today I felt privileged to be out there running. The sun briefly showed its face near the end which was a welcome boost, I haven't seen the sun all week. Included some hill bounding which was poorly executed, I haven't quite got the knack of it yet. Total 17.50k in 1:24:22, av pace 4:49/k, 7:46/mi. Off to buy some jeans now before the shops close Sat afternoon. When I first started running I thought it would be an inexpensive sport but I didn't count on all the clothes I would have to buy as I lost weight. I have boxes of fat porker clothes in the cellar that I'm going to have to resign myself to give to the charity clothing bank. I'm hoping my weight has bottomed out now.

A.M. Easy paced run with Lauftreff, felt good this morning and after the group run tacked on a 2k loop with hill sprints. Very muddy today where logging vehicles have churned up the tracks but it all adds to the fun. Total 10k in 46:56, av pace 4:41/k, 7:33/mi.

A.M. A cold, wet, windy morning for a muddy long run but my one overwhelming thought was that it doesn't matter. Firstly after some initial discomfort I warmed up and was in a protective cocoon of modern running clothing materials. You don't lack for time to think on a long run and I remembered the gear I wore hill walking in the 80's. Heavy, even more so when wet, itchy and uncomfortable, and always damp from sweat. The running clothes I was wearing are light, soft and comfortable, I was warm and dry, and water was shed like off a duck's back. My other line of thinking this morning was the amount of time invested in running a long run is not that much more than watching a movie on telly in the evening. Anyway, back to the run, felt good as usual until the last couple of hills, I'm still waiting for that elusive day when this last section of the run doesn't feel such a struggle. Total 32,3k in 2:35:47, av pace 4:49/k, 7:46/mi.

A.M. Recovery run day. Woke up feeling stiff and sore and walking like the tin man from the Wizard of Oz before the oilcan. A easy & slow run left me feeling much better afterwards. Colder and rain again but it always looks worse from the inside looking out than the outside looking in, honest. Total 10k in 53:48, av pace 5:23/k, 8:39/mi.

P.M. 2nd rec run of the day, dark, cold & wet, is this the morning or evening? Total 7.5k in 39:52, av pace 5:19/k, 8:33/mi. 

A.M. Another rainy morning, lactate threshold workout today and I took a long and easy warmup for 5,5k. Then ran 8k at 1/2 marathon pace 4:00/k or 6:27/mi, along a cycle trail down the valley, finished with an easy 5,5k. I expected to struggle, I'd had a poor nights sleep as after my run yesterday evening I didn't drink properly, I woke up dehydrated in the middle of the night and then couldn't get back to sleep. As it was the legs found their rhythm and it was quite manageable and I enjoyed the run. Total 19k in 1:25:43, av pace 4:31/k, 7:16/mi.

A.M. Cold but finally dry weather again, that is so welcome. Med-long run today, the one run in the plan that is always turning into a slog. I always feel weary to begin after the Wed workout and halfway into the run I've had enough. I've consistently run my long run better than this one which shows me the value of the recovery days. Total 24,3k in 1:58:39, av pace 4:53/k, 7:51/mi.

A.M. Recovery run, cold and clear starry morning with frost on the ground. Me and a deer startled each other running through the vineyards, he'd been munching on some shrivelled grapes left on the vine for the ice wine. Had a wee pause at the Annasee, the small lake is just starting to freeze over and the patterns in the water were beautiful. Added 10 x 100m strides near the end of the run, I feel an improvement with these and really enjoy them. Total 10k in 49:39, av pace 4:58/k or 7:59/mi.

1st 10k race in a 3 race cross series east of Stuttgart. I'm using the series as a speed workout, one each month through the winter and as a mental break from the marathon training. The course was 2 laps of 5k on woodland trails, 1 short steep hill climb and 2 easier climbs per lap, total ascent about 330ft overall. I got caught up in a traffic jam heading into Stuttgart, I guess with xmas shoppers and I was twitching in the car as the race time got nearer and nearer. Arrived, couldn't park up and eventually found a woodland carpark 1/2k from the start. A quick rush to pick up my start number, get changed and straight to the start line without a warmup on a cold day, -1°C (30°F). I wasn't concentrated and felt I could have pushed myself harder, my finish was poor. I wanted a time under 39 mins which I failed to achieve. Not a good race, not a real bad race either but an average performance. It was icy underfoot in places and also narrow leading to frequent blocking but an interesting course. The timing was by a transponder that was strapped to your wrist that you swiped across a sensor board at the end. There was signs at the registration informing everyone to wear it on the right wrist. 2 mins before race start an official shouts through the megaphone for everyone to now put it on their left wrist. It was a comical moment as 261 runners suddenly had swop the transponder over, these things only happen in local races.

My confession - no run today. Last time I took a day off was the 17th Oct but I still feel whimpy. I slept badly which is so normal for me after a race, I wake up in the night with aching legs. I always used to cramp in the night but straight after I cross the finish line in a race I take a magnesium sachet now, that seems to help and drinking mineral water throughout the evening. I'd planned a recovery run but could not get myself to go out of the door first thing in the morning. I went for a 2 hr hill walk with my wife in the afternoon and we didn't enjoy ourselves, we felt cold with the wind from start to finish. Tomorrow normal service will be resumed.

A.M. Cold long run this morning, -2°C but with the wind chill factor added it was -8°C (18°F). It wasn't a run to dawdle that was for sure. I've suffered recently with cold naughty bits and got myself a pair of Helly Hanson briefs used for the first time today, the luxury of warm nether regions is not to be sneezed at. I don't know if that was a factor, or that I'd raced on Sat or the day off yesterday but I felt good and strong today. Felt no problems throughout and I added on 3k, at the end I felt I could have carried on and ran the whole marathon distance. Total 35k in 2:45:32, av pace 4:44/k or 7:37/mi.

A.M. Cold again, -4°C (24°F) but far more bearable than yesterday as the wind had died down. Easy paced recovery run, no excitement. 10k in 52:11, av pace 5:13/k, 8:24/mi.

P.M. Short, easy evening recovery run, felt chilled although it was slightly warmer than this morning. 7,2k in 36:07, av pace 5:01/k, 8:04/mi. Same planned again for tomorrow.

A.M. 2nd recovery day, -5°C (23°F) for this morning and a short but steep hill run course with 10 x 100m strides in the valley at the end of the run. The strides was the only time I felt warm. When I stand at the start line of my Spring marathon I want to remember all these freezing cold days and make sure it was worth it. Total 13,2k in 1:07:08, av pace 5:05/k, 8:11/mi.

P.M. Short evening leg stretcher up the nearest hill and back down to make up today's mileage. 0°C actually felt quite warm after this morning. Total 6,2k in 31:47, av pace 5:08/k, 8:15/mi.

A.M. Med-long run and colder than yesterday at -7°C (19°F). I wore a long sleeve thermal base layer, fleece mid-layer, windproof running jacket, thicker running tights and 2 pairs of gloves today and was snug as a bug in a rug. Its very cold here but dry with no snow on the ground and very little ice, the trails are frozen hard and make for good footing. Ran my standard hilly route, steady on the uphills and push harder on the downhills and flats. Took a wrong fork as I lost my concentration deer watching which involved a little retracing. 5k splits: 25:17, 22:58, 23:13, 23:11 & 4k in 18:28. Total 24k in 1:53:11, av pace 4:43/k, 7:35/mi. A good solid run. My left knee was niggling me, it felt stiff and awkward, no pain but not flexing properly & a slight ache in my left hip, might be just the cold.  

A.M. Easy recovery run. -6°C (21°F) and icy in patches today. Ran up to the Annasee which has a thick solid ice crust now. I would have liked to get all the kms today out of the way in one run, but the plan has a short evening run again tonight before tomorrow's tempo run. So, once more into the breech dear friends. Left hip and knee niggles still there so I shall follow Dale's advice and do some post-run ITB stretches. Total 12,2k in 1:03:15, av pace 5:11/k, 8:21/mi.

P.M. Short evening run. Wasn't too chuffed going back out into the cold but it had to be done. More icy than this morning so a bit of caution was necessary but an uneventful, get it out of the way run. Total 6,5k in 33:37, av pace 5:10, 8:19/mi.

A.M. Waited and waited this morning until the sun had crept over the ridge and threw its warmth into the valley. So the run started at the disgracefully late time of 10am but it was so wonderful to be in the sun. Had a tempo run planned at about 15k race pace, an out and back down the cycle path that follows a stream down the valley. An easy warm up 5k in 23:57, then the work began. The first 5k went by in 19:55, I felt good and hit the turnaround, then had to work harder to maintain an even pace as coming back was a gentle uphill gradient. The 2nd 5k was in 19:58 but involved a hard last 800m to get under the 40 min mark. My mind trick is to chant tempo, tempo, tempo, over and over whenever I feel the pace waning.  I eased up to begin the last easy 5k, and started coughing and feeling a little sick. I stopped and had a drink from my water bottle, and finished the last 5k in a comfortable 23:24. I'm pleased with this workout, I find it hard to psych myself up outside of a race on my own and I was a little apprehensive before the start. My wife says I've got a grin on my face like the Cheshire Cat. Had no pains until I stopped at the end, then immediately slight pain just under my left knee cap on the left hand side. Time for last minute Xmas shopping now......perhaps I should have stayed out longer. Total 20k in 1:27:14. av pace 4:22/k or 7:01/mi with an embedded 10k tempo run in 39:53, av pace 3:59/k, 6:25/mi.

A.M. Grey, grey, miserable day. -5°C (23°F) and freezing fog, a disappointment after the glorious sunshine of yesterday. Ran with the Lauftreff, only 5 of us turned up and for once we did the sensible thing and all ran together. A nice 11,5k loop through the woods to the top of a ridge and then back down. It was very slow and I felt chilled. 2 of the group didn't wear gloves and had warm hands, I had two pairs on and my hands were like ice. I finished with a quicker 4,5k loop to warm up and make up the distance. Total 16k in 1:26:40, av pace 5:25/k or 8:43/mi.

A.M. -6°C (21°F) freezing fog again, I had my snout against the window hoping the sun was going to break through but finally got out the door and just got on with it at 9:50. I wanted to attack the long run today and make it a hard effort. The scenery was classic winter with rime frost giving the trees a proper Christmas appearance. I set the garmin to record the 5k splits, 7 x 5k is much easier in my mind than 35k. I tried to keep the effort even throughout, the terrain adjusting the pace. No problems with the first 20k, I have a bit of kangaroo bounce in my stride and I tried to correct this to transfer the energy into forward and not upward motion. When I started to get weary after 25k I actually thought I was running more efficiently. The series of hills before town knocked me back and now I was fighting to maintain pace. The loop had took me back into town at the 30k point and now I added the last 5k loop on. This is the point in my dreams where I can suddenly loose the dead weary feeling, prance on my toes looking awesome and smoothly finish the long run at marathon pace smiling. The reality was I lasted about 800m at marathon pace, hit a slope and died, started breathing like an old steam engine and struggled to hang in there to finish the run off. This was still my best ever long run in terms of effort and pace, an early Xmas present to myself.

The nitty gritty details: Total 35k in 2:37:12. av pace 4:29/k or 7:14/mi. 5k splits: 23:01,  22:01,  22:22,  22:25,  22:13,  22:17,  22:43. 

Now for the traditional German Heiligabend dinner, this is a very simple meal of sausages (in our case vegetarian) and potato salad.

Wishing everyone a Merry Christmas!

A.M. Christmas day recovery run. -6°C (21°F) and freezing fog but as I climbed up out of the valley it was beautiful and sunny above. Instead of splitting the kms today into 2 runs I got it out of the way in one go, who wants to run after stuffing yourself with Christmas dinner? This was a slow and easy pure joy run, wonderful scenery and difficult to end it and drop back down into the valley. I took my camera to take a few pics to send to my relatives in England and a pic to the left for the FRB. Total 16k in 1:23:42, av pace 5:14/k or 8:25/mi. Once again Merry Christmas everyone!

A.M. -4°C (25°F) A little warmer today but grey and overcast. Woke up at my normal time (so annoying on holiday) feeling tired and ended up watching "The Mask" with Jim Carrey at 6am until I could run in daylight. I ran a short hill run loop, my left thigh muscle felt tight and I stopped after 5k to do some gentle stretching and leg swinging. On the downward return threw in 10 x 100m strides and finished the run with some hill bounding on the final hill. Nearer to town plenty of  Boxing Day dog walkers about, did my best not to look like a bone. Total 13.1k in 1:04:10, av pace 4:54/k, 7:53/mi.

4:30 P.M. A sizzling 0°C and lots of fluffy snow falling from the sky. The Germans were at their irritatingly orderly best, snow ploughs were out, pavements were being sweeped, even the cycle ways get cleared with mini-ploughs. Why can't they have snow chaos like old Blighty where everything comes to a standstill with the first snowflake.  A short, slow, second run of the day, just enough to loosen up and get some blood flowing through sore muscles. Total 7,3k in 39:38, av pace 5:26/k, 8:44/mi.

A.M. Warmer, 0°C (32°F) and a thin layer of snow and ice on ground. Med-long run day and a very poor performance today. By 10k I was struggling, despite the best sleep in ages I felt tired, my left leg was aching and had a lack of power compared to the right. At the top of a hill at 17k I just wanted to lie down, I felt so totally flat today. The last 8k was at a get home as best you can pace. It's the afternoon now and I still feel washed out. It's frustrating not to be able to pinpoint why this sometimes happens. I know I felt dehydrated this morning and thirsty during the run. A small easy 6k 2nd run is on the schedule today, "to provide an incremental training stimulus by depleting your carbohydrate stores and training your muscles to rely more on fat at a given speed". At the moment I feel I need more recovery time before I can think about trying this out in the evening. Total 25k in 2:07:12, av pace 5:05/k, 8:11/mi.

P.M. With stretching and a leg massage from my missus beforehand I was able to get on the treadmill at 19:00 and complete the day. The treadmill was a compromise, I know it's easier than running outside but I feel the target of the 2nd run has still been met. Total 6k, 1% incline in 29:19, av pace 4:53/k, 7:52/mi.

A.M. -3°C and very icy. Still felt powered out and I felt content to run a short & slow recovery run. At the Annasee (pic left) I was astounded to see a couple walking with a pram on the ice, I know it is not deep and the ice thick but it is such an unnecessary risk to take. Total 10k in 55:06. av pace 5:31/k, 8:52/mi.

P.M. Evening treadmill run, 6k in exactly 30 mins. Reading the Paula Radcliffe autobiography at the moment, she concentrates during a marathon by counting from 1 to 100 over and over. Used this technique on the treadmill, it helps.

A.M. A very warm 4°C (39°F) this morning, clear blue sky and full winter sun. I'd slept an unbelievable 9 ½ hrs last night which for me is not sleep but hibernation. I was in a good mood to run, the niggling ache in my hip is still there but it was a pleasure to be out, to run and to feel warm. I took a trail that takes me high on a ridge above the valley, just wonderful. I'd read an article on winter running that suggests many injuries are caused by the body tensing up constantly to keep balance on snow and ice. I tried to stay as relaxed and loose as I could, taking it easy and controlled downhill and on turns and to keep the pace easy. Total 21k in 1:41:34, av pace 4:50/k, 7:47/mi.

A.M. warm 3°C but very icy. I drove out to Murr to have a change of scenery with open farmland. Easy pace, with jogging in the field at times around the ice. I wore my road shoes thinking it would be dry asphalt underfoot, I should have stuck with my usual trail shoes. Total 12,5k in 1:02:01, av pace 4:58/k, 7:59/mi. Finished with 100m strides, on the 5th started to feel the ache in my left hip so stopped the strides after 6 x.

A.M. 2°C and ice-rain throughout the run. One of those days where I questioned myself half way through the run what I was doing out there on New Year's eve, soaked through, slipping on ice and no one else in sight. My goal today was 5k warmup, then 20k at gmp (4:15/k) which would be a 4 x 5k split time of 21:15. My 5k splits, warmup 24:34, then 21:10, 21:07, 21:10, 21:11, with a short jog to finish. Object was achieved but this was supposed to be a confidence builder and the truth is I struggled, it felt more like 1/2 marathon pace today and I was fighting at the end to stay on pace. I didn't have much left in me at the end, certainly not enough to finish a marathon at this pace. I have another test run end of Jan so I'll see how that goes. Anyway, 2nd holiday week and hardest run out of the way. Now to enjoy New Year's Eve/Silvester.

 Happy New Year/ Guten Rutsch ins Neue Jahr to one and all.