2011. május 28., szombat

week 21 - 15-21MAY

Weekly totals:
RUNS: 38.65 km
CARDIO: 20 min intervalls spinning

First week after the marathon training is over, and i just kept the rythm i got into during those 12 weeks. ALso i did the Beh Pro Zivot with Lelle which was a long torture and we even got soaking wet but i believe it was worth it (for getting her used to physical challenges and for motivation).

3.7km in 18min. From work to Avion for the Beh Pro Zivot. Nothing special except for a bit of a belly ache. Fast run.
5km in 1:08h. Walking the Beh pro Zivot with Lelle, with a km running included with Lelle on my shoulders.

20MAY   06:15AM (before work)
8.7km in 42min. Interval training 6am in the gym: pyramid for the 1st time. 200-400-600-800(14km/h)-600-400-200 at 15km/h, with 200m breaks between at 10km/h. Warmup and cooldown each 2000m. 10 min intervals on the bike. Then a bit of workout on the core.

10 min of belly workout (BBP)

18MAY   12:00AM
12.5km in 1h. 5 km at 12km/h, intervals as usual: 5 x 3 min run/1min jog (14.5-15-14.5-15-14.5, 10), then rounded it up to 1 hour at a comfortable speed. 10 min bike intervals, 30 min weights workout (whole body, all exercises i ever do, even the rediculous bottom strengthening backward leg-pushes)

tennis with Kasia! 1h

16 MAY   22:45PM
8.75km in 43min. Turany-Popelova round the other way around, not too bad just a little tired i guess. Weather was coldish too.

2011. május 26., csütörtök

Marathon training - WEEK 12

So i told myself, even if some of the real long runs are missing, im gonna complete the Marathon training to my best abilities. This was supposed to be the last week and i kinda let the plan go, just carried on with the regime i got used to. Which meant more mileage than this weeks training runs should have been, except i did not do a 42 on sunday so i came rather short.
On the positive side, i did some muscle work again which i had somewhat abandoned in the past week or two.

8.5 - 14.5  planned 60 km - done 36.3km

08 SUN Pause / Alternativ training
Workout at home with a new DVD from shape: 20min of muscle workout (mostly rather static but mighty difficult)
09 MON leichter Lauf Dist: 4.8 km in 5:40 min/km
9.3km in 44:30. Extremely nice morning run, warmish weather, lovely. To work.
30 min of muscle workout: BBP
10 TUE Pause / Alternativ training
11 WED Tempo-dauerlauf Dist: 8 km, inkl. Aufwärmen; 4.8 km in 4:45 min/km; Auslaufen
6.7km in 33min. To work, took the bus from Popelova to Hnevkovskeho for lack of time.
12 TUE eichter Lauf Dist: 4.8 km in 5:40 min/km Pause /
13 FRI Alternativ training
9.3km in 44min. Cool morning run to work, first time ever for the e3! Left at 4:12, was amply enough. 
14 SAT Marathon Wettkampf 42.195 km in 5:04 min/km Zeit: 3:34:12 60 k
It would have been... Instead we went to Bocholt:
11km in 55 min. The coolest run, 8am in the morning to the Aa, 3 times around and back home. Lovely sunny morning with lots of energy. Might have been a good day for the marathon... Its kinda difficult to let it go but at least i carried out the training relatively decently. And the next time around im really doing it. Maybe the Einstein Marathon in September?

2011. május 23., hétfő

Marathon training - WEEK 11

If i was still going to the Marathon on the 16th, i would have taken it easier, but as i knew i wouldn't i wanted to stay in shape in case i catch another one a few weeks later. But i didn't do a real long run, just a 19-er with an hour break in the middle of it. I did plan at one point to do the marathon on the treadmill never the less, but after last weeks 32 i knew i would really need the race-adrenalin and the crowd so i dont give up at 36. I hope i can find another one still this year that i can really attend and then the prep will be easier as i already went through it once.

1.5 - 7.5    Planned 29 km - done 39,2 km
01 SUN Pause / Alternativ training
02 MON langer Lauf Dist: 12.8 km in 5:34 min/km
19 km in 1h34:30min. To Domi's work (for lunchbreak) thru Turany and then back until Olympia. (12 plus 7)
03 TUE Pause / Alternativ training
04 WED leichter Lauf Dist: 8 km in 5:34 min/km
6.6 km in 32min. Home from work but took the bus from Hnevkovskeho to Popelova which is why its only 6.6. I wouldnt have, except i was really running out of time. Very hot weather.
05 THU Pause / Alternativ training
06 FRI Tempo-dauerlauf Dist: 8 km, inkl. Aufwärmen; 4.8 km in 4:39 min/km; Auslaufen
13.6 km incl 1.1 warmup, 12km race in MUC, 0,5 km afterwards walking.
07 SAT Pause / Alternativ training

2011. május 18., szerda

ASCA Cross Country 30 APR 2011, CPH

Yes, the ASCA Cross Country Championship was upon us once again! It just seems so soon because last year it was pushed to the fall because of the Volcano but this is normally the time of the year for it. And so a small but cool Lufthansa Team (girls: Yvonne, Christel, Yasmin, Kasia and myself, guys: Michael, Ralph, Albert and Jens) took off to overtake Copenhagen.

We all made our flights, AGAIN, altho Kasia and I had it somewhat tight and so did Albert out of HAM. But there we were, Piotr (Kasia's friend) picked us up from the airport and took us home to their luxurious 3 bedroom apartment (they pay 3500 EUR rent for a month!!) where we sat a little talking and then slept. The next morning we decided to walk to the Hotel to meet up with the team. We figured it'd make for warmup. We checked Google maps and decided it did not need more than 30 min so we left 45 for safety. But we just kept walking and walking and the hotel didn't want to show up and even though we even ran at the end we were late, very late, once again, mortifying! I felt like in a nightmare. By the time we reached, the teams were gone, only poor Michael (always the perfect gentleman and my personal guardian angel in delays) and Leif from SAS waited for us with a car and drove us to the start where the others were already warming up. So nice of them, they could have left us behind! At least this time we didn't miss the start!
Here before the race:

In any case, we did start and i managed to run a respectable time, for my own standards: 5.9 km in 25:41.
The 3 best runners (Orla, the kid from last year and one more SAS lady dressed all fancy) took off fast but the other EI runner and I followed suit quite soon after them. I kept seeing their backs for the entire distance so they didnt beat that much on us this time. I stuck on this EI lady and told myself i would try to overtake in the end if i still had the strength. Silly thing to think! Id been training for a marathon for 2 months, if i didnt have strength left after 6km i'd have been doing sth really wrong. So i did as planned, sprinted her down on the last 100m and finished 3rd among the under 40-s (4th total). Soon Yvonne (Gad) came in and then the guys started streaming in from their separate route, then Yasmin, then Kasia. Chrystel took a bit longer but she finished too which is what counts.
Here we are afterwards:
And the results:
We all went picknicking then, SAS had cold drinks and sandwhiches waiting for us and we had a real nice time! Piotr sat with us too and even he said he enjoyed it altho he knew noone but us. Of course it needs to be mentioned that purely for Piotrs sake the Germans spoke English to us and each other as well, thats how nice they are!

Then we walked back to his apartment (15 **** minutes from the racetrack!! grrrr), got cleaned up and left for Downtown.

Copenhagen rocks! Its beautful, diverse (a perfect mix of historical and modern) and offers so much. We tasted the famous danish pastries (brought over by Austrians):

climbed the tower of Our Saviours Church (yeah the pastries had to be compensated), voted by the best view over the city by the locals:

We walked the Stroget, saw the entire waterfront incl the Black Diamond (royal library), the Royal Theather, got to Nyhavn and more:

Passed Amalienborg and the Kings gardens:

 and then came up against the Mermaid, finally:

 It was so jolly! Kasia and i got into the mood of moving to CPH (of course) and we enjoyed every minute of the day so much!

Of course we didn't make it to the dinner for 19PM but we didnt really intend to, either: the city had to be discovered first and we had so little time. Unfortunately we missed half of the awards ceremony but still made it for the team-results announcement and took our bronze medals in person.

 Then we ate (cool food, i found the solution nicer than last years') and had a few drinks (i guess thats quite a few in my case, if i remember correctly, LOL) and had some fun until 1AM and then headed home. We eventually made it home to Brno too, tho separately as Kasia stayed a bit longer.

 All in all, a very nice time again with an extremely cool team full of nice people. Looking forward to the next one!

Marathon training - WEEK 10

Ok, so it came clear i could not make it to my marathon and i kind of lost the spirit then. I mean, i told myself i'd finish the training plan anyway but then i just didnt find the spirit for the long run. It felt bad, guilty, weak, yet i always knew i would have done it if the Marathon was still on the plan. This of course doesnt mean i didnt run, but significantly less  than i was supposed to. But i mean... im not yet crazy enough to run 32 km just for fun.
ANyway here is how the week looked then:
24.4 - 30.4    planned 53 km - done 49.2km

24 SUN  Pause / Alternativ training
8.5km in 43 min. Unscheduled run born out of guilt over the many easter chocolates i consumed. To Turany and lost there a bit, then back. All this at 22:30 :)
25 MON langer Lauf Dist: 32 km in 5:34 min/km
26 TUE Pause / Alternativ training
26km in 2h14min in the gym, then 15 min workout (core - shoulders - arms)
27 WED leichter Lauf Dist: 9.6 km in 5:34 min/km
28 THU Pause / Alternativ training
9km in 45 min at 22PM. A nice casual evening run up to Turany for 4-4.5 km and then right back down. Didnt wanna do more as i was trying to save some strength for the ASCA in 2 days. Core exercises afterwards
29 FRI Tempo-dauerlauf Dist: 11.2 km, inkl. Aufwärmen; 8 km in 4:44 min/km; Auslaufen
30 SAT Pause / Alternativ training
5.7km in 26-7min.  The ASCA Cross in CPH! Very speedy.