Over the hill

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.

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.

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.

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.

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.

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.

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.