What a month! My new shoes are 158.5 km closer to being thrown. In addition i worked out quite a bit, if a used off gym-pass and an almost empty box of protein powder are any indication. My weight has remained the same, in fact i might have put on a half kg or so, but i can safely say it isnt fat. Anyway, just one more week and im starting my marathon training so i am not worried about my weight for the next 3 months at least :) In fact i look forward to an all time low *hopes high*
Bad news, i didnt get the PIM sponsorship. But i can deal with that, i will apply for one with my company again, maybe they make it a habit to send me to ASCA. This year its in Koppenhagen, we havent ever been so itd be cool, plus it might be the ideal starting point for a trip to Greenland if we get the money together until May. D would love that.
I have a new layout and ive decided to make my blog a real blog, not just for storing training records but possibly making running acquaintances :) So to begin, here is a shout out to my fellow running chics in the CZ: do you exist? Show yourselves!
And one thing at last, huge thanks to D for my new banner! Tell me it doesnt rock :)
Sportfuggo szerencsetlen tovabb fut, utazik, dolgozik, szeret, izzad es kuzd a gyenge oldala ellen. Idei celok: maraton debut (most mar tenyleg), kicsit tobb alazat es kevesebb onkozpontusag, hatarok tovabb feszegetese :)
2011. február 2., szerda
2011. január 29., szombat
Shoes, races, the rest
Sooo, i signed up for 2 of my planned half marathons! First the Hervis Prague, and along with the registration i applied for the PIM WOmens Challenge Phase 2 sponsorship program as well. I am SO keeping my fingers crossed, it would just be awsome to get it! Decision shall fall in a few days. There is plenty of great stuff coming to those who will be chosen, such as an adidas outfit, a mycoach unit and plenty more.
Then i signed up for the Lufthansa Frankfurt HM! I am secretly hoping to win that thing, the Lufthansa staff rating that is, and the thing is it is very possible but one can never be certain who shows up in which shape this year so i am trying to focus on training and keep my hopes low. At the very least i will score another nike shirt and hopefully run a new personal best time and that shall suffice for starters.
There is bad news too: registration for the Bocholt citylauf started on the 24th and by 11 am it was sold out. I wasnt fast enough. I will have to watch it a lot closer next year. But on a positive note, i found a cool series here in the CZ, the Mizuno Running CUP and i will certainly go to a few of its events. There are like 10 throughout the year. Its more or less serious as i figured from last years results so no winning hopes for me but fun it certainly shall be:)
And as for shoes... I meant to write a short review on the Mizuno Wave Creation 11-s i wear now. I think they just healed my knee injury! It must have been a strain from overtraining once but my old Nikes kept making it worse. SInce ive been wearing this pair from Mizuno the pain had gradually decreased and i was really scared it never would it was pretty persistent. Some reviews said that this modell was for somewhat heavier runners which i am not, but i think i might have needed the extra cushioning for my right knee so they prove to be perfect for that!
Otherwise it is an awsome shoe for winter runs on any surface: in spite of the fact that its of a specially breathable mesh material, i had not once managed to get my feet wet inside it. Its secret is the fact that the toebox "curls" up (huge toebox btw, my toenails are all still intact) AND that tha sole is built rather high. While this might make it heavier, it really is the perfect feat for the season as it keeps my feet warm and dry. Also, it really is extremely well cushioned, it kicks you right back into move upon landing.
Then i signed up for the Lufthansa Frankfurt HM! I am secretly hoping to win that thing, the Lufthansa staff rating that is, and the thing is it is very possible but one can never be certain who shows up in which shape this year so i am trying to focus on training and keep my hopes low. At the very least i will score another nike shirt and hopefully run a new personal best time and that shall suffice for starters.
There is bad news too: registration for the Bocholt citylauf started on the 24th and by 11 am it was sold out. I wasnt fast enough. I will have to watch it a lot closer next year. But on a positive note, i found a cool series here in the CZ, the Mizuno Running CUP and i will certainly go to a few of its events. There are like 10 throughout the year. Its more or less serious as i figured from last years results so no winning hopes for me but fun it certainly shall be:)
Otherwise it is an awsome shoe for winter runs on any surface: in spite of the fact that its of a specially breathable mesh material, i had not once managed to get my feet wet inside it. Its secret is the fact that the toebox "curls" up (huge toebox btw, my toenails are all still intact) AND that tha sole is built rather high. While this might make it heavier, it really is the perfect feat for the season as it keeps my feet warm and dry. Also, it really is extremely well cushioned, it kicks you right back into move upon landing.
But now for the race season i need to buy a pair of lightweight shoes as these weigh quite a bit (370g). I am lusting after the new Kinvara from Saucony, colour is still under consideration. They are just SO pretty!!
week 4 / JAN
Weekly total: 46.3km
23 jan 14 PM
11.3 km in 58 min
From home around the village to Olympia, bus to town, change money, run back from Uzka to IKEA, a round around Dolni Herspice, back to IKEA. It was cold, slippery what with the remains of the snow now frozen to ice but it wasnt unpleasant all in all. In spite of the cold i could have squeezed the water out of my tshirt afterwards.
24 jan 12:00 PM
12 km in 61:00
INTERVALS in the gym:
10 min warmup at 12km/h
5 X 3 min 14.1-2-3-4-5 - 1 min at 10km/h
10 min cooldown at 12 km/h
another 4 km at a good speed, ranging from 12.2 to 13km/h.
Then normal workout followed.
26 jan 11:15 AM
23 km in 2:00
I was browsing thru some marathon training plans and this one said you should do your long run at a very casual speed so i figured id give that a shot to see. I ran at 11.5km/h, any slower and i would have really not ran any more but jogged. This way the 23 didnt feel tiring at all, the only thing was my feet started aching slightly at around 18 km but it didnt get worse after that. Sometimes i felt like speeding up but contained myself. I think i might have experienced a slight runners high along the way :) I deliberately didnt do any muscle workout afterwards as 2 hours of running should be enough for a day.
23 jan 14 PM
11.3 km in 58 min
From home around the village to Olympia, bus to town, change money, run back from Uzka to IKEA, a round around Dolni Herspice, back to IKEA. It was cold, slippery what with the remains of the snow now frozen to ice but it wasnt unpleasant all in all. In spite of the cold i could have squeezed the water out of my tshirt afterwards.
24 jan 12:00 PM
12 km in 61:00
INTERVALS in the gym:
10 min warmup at 12km/h
5 X 3 min 14.1-2-3-4-5 - 1 min at 10km/h
10 min cooldown at 12 km/h
another 4 km at a good speed, ranging from 12.2 to 13km/h.
Then normal workout followed.
26 jan 11:15 AM
23 km in 2:00
I was browsing thru some marathon training plans and this one said you should do your long run at a very casual speed so i figured id give that a shot to see. I ran at 11.5km/h, any slower and i would have really not ran any more but jogged. This way the 23 didnt feel tiring at all, the only thing was my feet started aching slightly at around 18 km but it didnt get worse after that. Sometimes i felt like speeding up but contained myself. I think i might have experienced a slight runners high along the way :) I deliberately didnt do any muscle workout afterwards as 2 hours of running should be enough for a day.
week 3 / JAN
Weekly total: 27.6 km
15 jan 16:00 PM
4.6km in 24min. Must have been a convenience run but i made no notes and now cant remember any more.
17 jan 14:00 PM
Went to the small Pruvan gym for a fast workout after an early shift. Didnt run as their treadmills suck. Instead I did 36 min of cardio: 12 steps, 12 intervals on the bike and 12 on the crosstrainer. Then i worked my butt of on the weights. I finished in a little over an hour. Funny thing was, i was used to the new machines in Velky P and the weights i use there felt too little on these older tools. So i raised them on all of them and in consequence had to deal with a bit of muscle-fatigue afterwards :) Its all fine as long as it hurts.
18 jan 14:00 PM
TTL 16km in 77min
10 min warmup 12km/h
intervals: 3min 14km/h 1 min 10km/h
four times
10 min cooldown at 12km/h
that made about 8km, then i ran another 8 at 12.5-8-7-6-5.
I felt energized and it was easy even though i significantly raised my speed on the intervals.
19 jan 16:00 PM
7km in 36 min. Ran to Lidl. It was cold and i felt rather sluggish. Was just glad when it was over.
15 jan 16:00 PM
4.6km in 24min. Must have been a convenience run but i made no notes and now cant remember any more.
17 jan 14:00 PM
Went to the small Pruvan gym for a fast workout after an early shift. Didnt run as their treadmills suck. Instead I did 36 min of cardio: 12 steps, 12 intervals on the bike and 12 on the crosstrainer. Then i worked my butt of on the weights. I finished in a little over an hour. Funny thing was, i was used to the new machines in Velky P and the weights i use there felt too little on these older tools. So i raised them on all of them and in consequence had to deal with a bit of muscle-fatigue afterwards :) Its all fine as long as it hurts.
18 jan 14:00 PM
TTL 16km in 77min
10 min warmup 12km/h
intervals: 3min 14km/h 1 min 10km/h
four times
10 min cooldown at 12km/h
that made about 8km, then i ran another 8 at 12.5-8-7-6-5.
I felt energized and it was easy even though i significantly raised my speed on the intervals.
19 jan 16:00 PM
7km in 36 min. Ran to Lidl. It was cold and i felt rather sluggish. Was just glad when it was over.
2011. január 18., kedd
week 2 / JAN
09 jan 2:45 PM
Run to Olympia after work. The icy cold is gone for the moment, you hardly need a jacket for running. My injury is hardly bothering me any more.
7,1 km in 37min. Av. speed 5´13" per km
11 jan 10:30 AM
The long run on the treadmill. Of course the treadmill was cheating again, cut me about a km. But the run was easy, nice and i could have gone on.
18 km in 85:25min. Av. speed around 4´45" per km
13 jan
Among the coke shopping, preparing for L´s bday party and my interview in FRA i completely stressed out. So this morning, before it all went off, i knew i had to run otherwise i would never make it trhu the next 2days. Got up at 6 and went out for a round around the village. It did good too.
6,18 km in 32 min. Ave. speed 5´18" per km
Weekly total: 31,25 km
Run to Olympia after work. The icy cold is gone for the moment, you hardly need a jacket for running. My injury is hardly bothering me any more.
7,1 km in 37min. Av. speed 5´13" per km
11 jan 10:30 AM
The long run on the treadmill. Of course the treadmill was cheating again, cut me about a km. But the run was easy, nice and i could have gone on.
18 km in 85:25min. Av. speed around 4´45" per km
13 jan
Among the coke shopping, preparing for L´s bday party and my interview in FRA i completely stressed out. So this morning, before it all went off, i knew i had to run otherwise i would never make it trhu the next 2days. Got up at 6 and went out for a round around the village. It did good too.
6,18 km in 32 min. Ave. speed 5´18" per km
Weekly total: 31,25 km
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