week 1 / JAN

01 jan 6 AM
Run to work in hard minuses and snow, plagued by a very sore right ankle (came out of the blue, i dont understand, but it hurt like hell)
8.85 km in 45:46. Average speed 5'10'' per km.

02 jan 4 PM
Run home from work, still very cold and snowy, still very sore on the ankle.
9.15km in 47:45. Average speed 5'13'' per km.

04 jan 5 AM
Run to work. Still cold, snowy, windy and im in pain but i prevail.
8.53 km in 44:55.

05 jan 12 PM
INTERVALS IN THE GYM: ttl about 8.2 km, 40min
10 min mostly at 12km/h
4 X 3 min sprint (13.7-13.8-13.9-14km/h) and 1 min jogging (10 km/h)
5 min at 12km/h
3 min sprint at 15km/h and 1 min jogging at 10km/h
5 min at 12/12.5km/h
Intervals on the bike 10 min
usual workouts

07 jan 2 PM
a big useless round of cake-scouting
The injury seems to have disappeared just like it came...
10.53 km in 54 min

WEEKLY TOTAL:
45.25 km

Plans for 2011

I decided it was time for my first marathon in 2011 and will soon start a 12 week preparation camp in anticipation of this ultimate challenge. I look at this past quarter year and the following 1/1.5 months as the base-laying camp that, tho at a raised mileage, only serves to deliver me in good shape to the start of the program. Weight training as well as various home exercises and biking have already made their effects as my whole body has become obviously harder, leaner, more durable and stable than - i think - it ever was. My bodyfat percentage is, according to a household scale, 16 to 17% which is pretty satisfactory for the moment. My upper body has technically zero fat left on it, my legs and hips still store some but its decreasing too. My periods (probably partly in consequence) are scattered and ever less frequent which is something i will have to attend to once i am over the marathon but for now it is an advantage as my training intensity doesnt have to be compromised for a week each month.

I chose a very small local event, the Wink Marathon for my first, taking place in Siofok on the 14th of May. My target time is under 3:40. The preparation period will include 3 half marathons to test my performance:
Lufthansa FRA Halbmarathon 13 March
Prague Halfmarathon 02 April
Brno Half Marathon 30 April.
and two shorter runs:
Bocholt citylauf (10k)8 May
MUC Airportlauf(12k) no date yet.

Afterwards i will mix it up a bit: biking and swimming come to my training regime and there are 2 triathlons for me in August:

Cross Triathlon Hungarian Cup 20 August (Notincs)
Firmen Ultra Datterich 28 August

Then we travel to the US, Texas for the World Airline Roadrace (11 September) where D starts on 5k too, and make a nice big roadtrip of it. After that its only the occasional local run and perhaps the Duenenlauf in AMS in December, not sure yet.

So it shall be a good year :) But all i really want is to remain without an injury, the rest is all flexible :)

DECEMBER 2010

As the year was growing older, i have progressively raised my mileage and workout frequency so that posting became very tiring and i have been always behind on it in the past months. As it would be important to keep my training records for future use, i decided to stop posting the individual workouts. Instead i will post a weekly update with all the important infos which will be a lot more accurate than in the past thanks to my Nike Plus system which now records my distances and speeds more or less reliably.

I will sum up the entire December in one post tho, now. I did a total of 91.25km from the 4th to the 26th after which i took the last 5 days of the year off due to severe foot pain. I was only 3 times in the gym but ran 4 units in Piliscsaba with T and they were very hilly. Did the occasional home exercised like Norbi and Pasternak and one of my gym visits wasnt recorded at all.

2010 was a very successful year from the running point of view and i look forward to an even more active new year!

30NOV 12:30

Since i had to shop in IKEA anyway i figured id take the feet :) Its 5.24km to IKEA, ran it at a leasurely pace of 25:49 (thats over 12km/h).
While i try to seize any opportunity to run without loosing family time, i took to doing such "convenience runs" which obviously arent comparable to normal training runs cause they are either shorter and or with a full backpack, and or slower or against other obstacles. But they make a lot of mileage at the end of the day.

29 NOV 11:19AM

Went to the gym and did a very very easy 10km on the treadmill, 47:sth (the ipod cheats on the treadmill). Could have gone on for a lot longer, or so it felt anyway, but i had little time so i had to cut it at ten. Did 10 min intervals on the bike and the usual workout fast.