Over the hill

Started training for an early Spring marathon today. The week kicked off with my long run, 31k at 5:03 av pace per km. Slightly faster than intended, the plan being long and slow at the moment.  Beautiful autumn day with a riot of colours on the trail that only inspires.

Easy recovery run, 13,3k at 5:31 pace. (sorry - metric here) damp drizzle day but I enjoyed splooshing in the mud in the woods.  Recovery days I like to explore new trails and look around.

A.M. chilly misty morning today. I started using a marathon plan for the first time on Mon and today called for 13k general aerobic & speed with 10 x 100m sprints.  Could use the local school track this morning as its autumn school hol this week. Warmed up and after a sluggish start woke up my body with the sprints and 300m jogging inbetween.  Then ran 8k working the pace down. Total 13k, in 56:27, av pace/k 4:21

Allerheiligen / All Saints day today, public holiday here in B.W. Freezing fog outside was not so inspirational to get out the door but once I started I enjoyed the run. Plan was a nice and steady easy med-long run, started a little too fast but a 2k uphill section helped put the brakes on.  Total 20k in 1:36:13, av pace 4:49/k or 7:45/mi.

Freezing fog again this morning, 10k recovery run was in the plan but ran uphill a little longer hoping for an inversion from the top of a ridge, no such luck. Total 14,3k in 1:14:03 at av pace 5:11/k or 8:20/mi.

16k easy run was in the plan, woke up at 4:40 am and was out the door earlier than in the week. Since the clocks have gone back to winter time I've still not adjusted. In contrast to the last few mornings it was 10°C and clear, a pleasure to run. In the woods I noticed some sort of weasel or stoat run into the bushes, then nearly trod on a snake in its death throes, obviously its breakfast. The turning point of the loop is at 8,5k and gives a wonderful view down the valley, autumn is my favourite time to run and running back downhill was just pure enjoyment. Total 17,5k in 1:24:02, av pace 4:48/k or 7:44/mi.  I keep one garmin screen  on time of day only to run easy days by feel, checking the av pace on completion, this ended up exactly the same as Thur's easy run pace.   

A.M. Lauftreff or running group day, I started running with a group one day a week this year and this has really helped me. It's potluck with the route and pace depending on who turns up. Today our fastest runner was there and as no one else wanted to run with him I gave it a go. Luckily for me it was his recovery day, we started out easily downhill along a horse riding trail, then steep uphill to a castle that had my calves burning. Through the castle grounds then out along a ridge with great views across the valley, return was on the flat and got progressively faster until I was running about my halfmarathon race pace. The last 1k I couldn't stay with him but was pleased nevertheless. Total 13,4k in 1:00:33, av pace 4:32/k or 7:16/mi.

A.M. 2nd week of endurance training. 32k long run was in the plan, I was unsure of what pace I should aiming for in these runs. Pfitzinger states 10 to 20 percent slower than your goal marathon pace which for a 3hr marathon would give me a pace range of 4:40 - 5:05/k. McMillan's running calc comes out to 4:35 - 5:12/k. The german advice is more conservative, Dieter Baumann's plan puts a long run pace at 5:10 - 5:30/k and the plans in the german running magazines echo this. In the end I decided to treat it as an easy run, keep my garmin screen on time of day and just concentrate on a good rhythm and relaxed form and not consciously brake.  

It was cold and clear when I set out and when the sun eventually rose the warmth was welcome. The run seemed to go quickly, perhaps because I was thinking of the great women's and men's race in the NYM we watched yesterday afternoon. I tried a gel for the first time 6k before the end, surprised that it tasted quite good. In races I've only been able to drink water as I always feel nauseous but I had no problems today, didn't feel any advantage either. I got my garmin to record the 1k splits to check out when I got in.  On the flat I averaged 4:45-4:50/k, uphill stretches upto 30 secs slower and downhill about 15 secs faster than this.  Total 33k in 2:40:01, av pace 4:51/k or 7:48/mile.

A.M. recovery run day. The weathervane turned direction in the night and we're getting cold wet windy weather from the north now, thankyou Scandinavia. Felt a little tired and stiff to start and kept the run slow and short, with just me and the deer in the woods for company I enjoyed the run. At the end I felt better than when I started so purpose achieved. Total 12,1k at 5:23/k or 8:41/mile.

A.M. another cold, wet & windy morn. In the plan was 13k with 10 x 100m striders but I wanted to do something more interesting. After warmup I ran alternative km's at easy/marathon pace for 12k, an idea I picked up from Sasha's blog last week. Really enjoyable & the time went quickly. Total 16,5k in 1:14:30 at av 4:31/k or 7:16/mi.

A.M. slept badly in the night waking up at 3am and struggling to go back to sleep again. Felt tired and a grey wet morning did nothing to help. A med-long run was on the cards and I picked my roller-coaster loop, on the crest of the 1st hill I knew it was going to be a drudge day. Set my legs to auto pilot and went along for the ride. Total - 3 little ducks 22,2k in 1:46:44, at 4:48/k or 7:44/mi. Surprised as I felt sure it was much slower.

A.M. storm winds rattled the shutters in the night but it had calmed down by the morning. Slow paced recovery run on a fresh carpet of leaves. Total 10k in 54:05, 5:24/k or 8:42/mi.

P.M.  Snuck a go on the treadmill, first time I've used one and I was cooking after 5 mins. Time has never gone so slowly, 5k at rec pace, 5:30/k. When I got off I felt I was still moving for a couple of mins, does this count as an extra 100m?

A.M. 2°C and first decent snowfall of the year this morning, so begins the snow shuffle uphill - 2 steps forward, one backward & repeat and cautiously slow downhill. Strong winds that seemed to ancipate my direction of travel and remained headwinds added to the flavour. Seen from above, the lightly dusted town rooftops at the end of the run looked positively cosy & inviting. Total 18k in 1:28:27 at 4:55/k or 7:54/mi.

A.M. much warmer this morning and all the snow has disappeared. I persuaded my wife to come with me to Lauftreff, then to our disappointment only 2 other runners turned up. Both were too fast for her so I acted as Hase pacing her a 10k round at 6'/k finishing just under the hour. It was extremely windy today and the trees were swaying alarmingly but none down. I finished with a quick 3k at mp for myself which to my surprise I struggled to hit. Total 13k in 1:12:26, averaged out to 5:34/k or 8:58/mi. 

2 events today here, St Martin's day and  it's traditional to tuck into roast goose today but not in our veggie household. Its also the start of the "5th season" or carnivel  at 11:11am, finishing on Ash Wednesday next year. As if Germans need an excuse to feast and drink. 

A.M. The planned long run dips this week to only 28k so I ran this a wee bit faster than easy pace. The km's went by quickly and even the sun showed its face to give a psychological boost, I think I may have even been smiling.  At the end my legs felt like they'd had a good workout. The sobering thought was to break 3 hrs I would have to run 27 secs per km faster and for another 14k. Still, one day at a time. Total 28,3k in 2:12:47, 4:42/k or 7:33/mi.

A.M. slow paced recovery run. Total 12k in 1:04:59 at 5:25/k or 8:43/mi. We're both off this week and so the country bumpkins are venturing into the big city this morning for shopping.

A.M. Our 10th wedding anniversary today and it was snowing when we got up. I decided to drive us to the Breitenauer See, a lake about 20k away with a 4k gravel path around it. It is a lovely spot and more importantly flat. The other side of the hills the temp was warmer and it was only raining so it was perfect to run. I set off for 4 laps round while my wife walked round once. 5k warmup, then 7k at 1/2 marathon pace 3:59/k or 6:25/mi, then cooldown for 4,7k. Total 16,7k in 1:13:48, av 4:26/k or 7:07/mi. Now to celebrate.

A.M. Easy 22k planned, it snowed gently throughout the run and other than slight achilles soreness no problems today. My easy run pace was a tad slower today, I could blame the snow underfoot but more likely the Sekt I drank yesterday. I've registered for a 10k race on Saturday, its a local race and I'd just like to get to know the course. For a Volkslauf it attracts quite a lot of runners and looks interesting. Total today, 22,6k in 1:50:02, av 4:52/k or 7:50/mi.

A.M. Cold icy morning, a quick check of the thermometer -2°C so I wore a light fleece mid-layer. My legs felt sore, unresponsive and heavy today, I thought I would pick up a little after 5k but the run stayed a plod. The winter views compensated a little, when the sun showed its face the landscape was sparkling. Slow rec run, total 12,1k in 1:05:26 at av. 5:24/k or 8:42/mi.

A 10k local race on a bitter cold afternoon. The temperature was about freezing point and I was unsure what to wear for the race. I opted for shorts, long sleeve top and gloves, handing my warm overclothing to my wife just before the race start. It was a small handful of runners that wore shorts but once started I quickly warmed up and in the end rolled my sleeves up. The race was sponsered by a local wine producer and the start was from the winery. A fast course, pretty flat with 2 x 5k loops, the 1st km was narrow for the amount of runners and controlled the initial pace. Through town it took some tight turns with cobblestones underfoot, but there was a good loud band in the center to cheer us on. The timing was by bibchip, my first experience of this. Instead of a mat you ran through gates to give the start and finish time, the start reminded me of penned cattle waiting to run out into the field.

For the first time in a race I used my garmin to record the km splits which were: 3:49, 3:39, 3:37, 3:38, 3:59, 4:02, 3:56, 3:43, 3:48, 3:56. It was a certified 10k course, the garmin measured 10,1 with a last 100m of 3:43 pace. Looking at this I should have pushed harder in the middle kms and I would have wished for a faster last kick, I was just hanging on at the end with ragged breathing. This was a surprising result for me, I set myself up to PR in Oct on a flat 10k course, I tuned up and tapered and failed miserably, now in a workout race I've done far better than I anticipated. 

After the race I drank a couple of warm fruit teas in the finish area and  it started snowing.
My poor wife was chilled through, so we headed straight back home leaving the lure of free wine tasting, Bratwurst and Glühwein in the winery behind us. I've just found out the result now on Sunday afternoon.  There was a total of 569 runners for the 10k, I finished 28th overall, M40 4/88 and got a 2 sec PR. My one complaint from the race is they had 5k walkers that started 5 mins after the runners. This meant they were blocking the way in town on the 2nd loop. Why do they walk in clumps?

A.M. Recovery run after yesterday's race.  R achilles is tender and my thigh muscles are sore today but I was just happy to be out running again this morning. Skipped Lauftreff as I wanted to run my own pace today. It was bitter cold yesterday and we left the race straight away, I'm still waiting for the result to be posted on the race website. I know it was better than I anticipated. Total today 14k in 1:14:16, 5:16/k or 8:29/mi.

A.M. Back to bread and butter running. It had been a clear night and was cold and frosty this morning. I still felt a little residual soreness from Sat but the kms passed easily enough at an even steady pace. It was at km 23 on a 1k uphill stretch that I started to just get slower and slower. I checked the garmin near the top and I was running at 6:22/k, a granny with a zimmer frame could have overtook me. For the next 5k I gathered myself a little but slowed up again on the last wee hill. The 2k drop into town was no problems but I was happy to finish. Total 31,2k in 2:28:08, av pace 4:45 or 7:38/mi.

A.M. Recovery run day, the plan calls for a double today, 10k in the morning, 7k in the evening. I was raring to get out the door, it was a little warmer and the run felt really easy. I added 5k as I was enjoying myself so much. Total 15,2k in 1:18:19, av pace 5:09/k or 8:18/mi. This is faster than my normal recovery run pace, I'm half anticipating a crash soon.

P.M. Couldn't face the treadmill so went out zigzagging through the vineyards above the town. A bit of moonlight and a lit up castle helped me along in the dark. Short and easy 7,5k in 39:03, av pace 5:12/k or 8:23/mi.

A.M. A little tired to begin this morning, I woke up feeling hungry in the middle of the night then struggled to get back to sleep. 16k  with 10 x 100m strides was on the plan.  After warmup I decided to run alternate kms at easy pace and gmp. Initially it felt easy but the last couple of kms was a conscious effort to hit mp. The coup de grace was the strides at the end of the workout, I was trotting slower and slower in between to recover. Much warmer temperatures this morning and I was overdressed, but thankfully the snow is nearly all gone now. Total 19k in 1:24:28, av pace 4:27/k or 7:09/mi with 8k at gmp.

Happy Thanksgiving to you across the pond.

A.M. Med-long run day and it dawned warm, wet and muddy. A pleasure not to feel cold today. England had crashed out of the Euro 2008 last night after a truly dismal performance and my concentration on the running wasn't there intially. Up the hill and into the woods and the first thing I saw was a dead deer across the track. A few seconds later and the hunter's 4x4 was following me to pick up the carcass. Trying not to look like a deer I settled into a steady rhythm enjoying the downhills and cursing the uphills, a normal run. Felt tired again at the end and I look forward to a recovery day tomorrow. Total 23,3k in 1:52:11, av pace 4:49/k or 7:45/mi. Enjoy your turkey.

A.M. Another wet, misty morn with visibility down to about 100m. Recovery run today and after feeling battered at the start, felt progressively better during the run and picked up the pace a little. Kept the distance to the planned 10k, at the end I really wanted to run a couple more k but resisted the urge. Total time 52:57, av pace 5:18/k, 8:31/mi.

A.M. Last week after my race Sasha had left a comment suggesting I try and run 800 meters all out on the track to see what speed I have at the moment. I incorporated this into todays med-long aerobic run. I warmed up, then ran the 800, ragged breathing from 200, felt myself involuntary slowing dramatically at 600 then picked up again for the last 100. It was an honest effort and the time was 2:45. The McMillan calculator based on a 3hr input marathon time shows the 800 meters time should be 2:24. I'm way too slow then and its showing me I need to work on my speed.

Immediately afterwards I felt really drained and still had another 16k to complete my run. I picked up slowly then felt not fast but really strong, and I ran far better than my normal easy run pace. The rest of the run went like a dream, really enjoyable, hills no problem. I wish I could feel like this more often. Total 21k in 1:34:44, av pace 4:31/k, 7:16/mi.

A.M. Lauftreff day and on a cold miserable grey morning 5 of us turned up to run together. The carpark is on top of a ridge in the woods and it was snowing well when we started out. The course we took was a lazy meander gradually downhill followed by a sharp steep uphill climb back to the start. Easy pace, the only memorable thing for me was the difference in temperature between the top and bottom of the hill. Snow above, rain below. Only 8k and we were back so I ran an extra 8k alone. Total 16k in 1:18:55, av pace 4:56/k or 7:56/mi.

An idea that is kicking around in my head at the moment. My training here is all on hills, can this have a detrimental effect on my speed.  I started placing for the first time this year in my age category, all on hilly race courses but get my backside kicked in flat course races. A 10k time this year for a race with a 120m ascent was 38:44, on the flat 38:34, the pace is virtually the same. I know, too much thinking, just run. 

A.M. Despite adequate sleep my mind was rebelling at the thought of a long run this morning. Outside it was grey, cold and wet with snow-rain and for the first 5k I was full of negative thoughts concentrating on my own discomfort. I know that I can think my way into a bad workout so I tried working some postive imagery into my mind. Remembering some good races helped, I subconsciously picked up the pace. Concentration on form also helped, don't sit in a bucket, don't tense my shoulders, relaxed running technique is the key. By 10k I was feeling more positive, time for the next weapon - smile, show people this is a sport to be enjoyed. At 14k I was enjoying myself, the weather's not that bad really. The kms then went quickly and I soon had only 10k to go, with a couple of hill climbs. Don't fight the hill, flow up it smoothly, this went better than last week and then I wanted to push the last 6k. I increased the effort but to my disappointment I was getting slower while my breathing was getting more ragged. The last downhill 2k felt easy and helped me recover for a 1/2k dash at the end. Total 33k in 2:35:25, av pace 4:43/k, 7:35/mi.

A.M. Double run recovery day. My resolution was waivering again this morning so I decided to change my scenery. Ran a neglected route that takes in two castles, one complete and one in ruins, and with some great views. Longer than I wanted to run but the motivational boost was more important. Easy and slow 16k run, av pace 5:23/k, 8:40/mi.

P.M. 8k run in the dark completes the day, stuck to a cycle path in the valley that has no obstacles only to nearly trip over a sleeping policeman in our street. Slow & easy again at 5:11/k, 8:21/mi pace.

A.M. 4 loops around a lake on a bitter cold morning with minus temperatures. The workout was a warmup 6k, then 7k at just under half marathon pace, then 5k at gmp. This was similar to a workout I completed 2 weeks ago but I found it harder this time to hit the 7k at 4:00/k pace. The gmp at 4:15/k afterwards felt much easier to maintain.  It was a long time before I felt warm afterwards, my left hand much colder than the right and the left hand side of my face felt like a spider was crawling on it as it warmed up. I try to concentrate on one aspect of my form each day and todays was my awful habit of swinging my left arm across my body.  I've struggled to correct this and read a good tip yesterday from a Ron Daws book, "Running your best". Rotate the palm slightly upwards to bring the elbow in and keep the arm carriage low. This did help. Total 18k in 1:16:45, av pace 4:16/k, 6:52/mi.

A.M. Decided on a hill run this morning and the route is a favorite in summer but one I tend to neglect in winter. After a 2,3k drop into the valley the loop climbs up a wooded ridge for 8,3k with an ascent of  300m/984ft. I always find this tough and a benchmark for me earlier this year was to be at the antenna tower at the top of the hill under 1hr. I was really surprised to hit the top at just under 56 mins this morning, an indicator that my condition is improving. The sun appeared on cue and I spents a few mins soaking up some warmth, appreciating the view and drinking some sweetened weak lemon tea. On with the run, a smattering of snow on top of the ridge for a few k, then the long descent back out of the sun. The bonus was the mud was frozen on the trail and gave good footing. I saw my first person of the day after 1½ hours as the trail drops into a side valley with a series of trout ponds. Two more small hills to finish that always sap my strength. I miscalculated the distance and still had to run one more k at the end, through the streets which I hate. Total 24k in 1:58:42, av pace 4:57/k, 7:58/mi.

A.M. Recovery run. The temperature had gone up in the night and was plus 5ºC this morning. It felt wonderful to be warm again whilst running, the rain really didn't matter. I started with some muscle soreness from my hill run yesterday but this soon eased off. Sasha & Michellel had recommended to incorporate strides into my training for speed. At the end of the run with the garmins help I chalked out a 100m stretch on a wine terrace. This one leads to a dead-end so I wouldn't be disturbed by any dog walkers and more importantly, I wouldn't feel like a plonker as no one could see me. 10 x 100m, the first 2 in 21s, then 6 at 19s and the last 2 at 20s jogging back to the start of each one inbetween. It felt difficult at first then I really enjoyed the feeling. Total 16k in 1:22:47, av pace 5:10/k, 8:20/mi.

I would appreciate if someone could confirm my understanding of strides is correct. That this is controlled sprinting, not quite all out effort and full recovery inbetween each one.

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.