Marathon training - WEEK 7

3.4 - 9.4     planned 47 km done 24.5 km...





I spent this week at home in Hungary and i planned so many things and meetings its a miracle i got to do some running at all. I really really wanted to do a long run but there was just no damn time! I kept telling myself i would do it the next day but once when i even would have had a bit of time in the evening i was so tired i just couldnt bring myself to: my legs were pulsating from just walking the whole day. Funny thing. But at least the runs i did were all on the hill and as i knew i needed some hill training i used the settings to exercise that. So its a big underachievement km wise but at least was not useless. If there is anything Prague tought me is that i need to run on hilly surfaces time to time.

03 SUN  Pause / Alternativ training
5.4 km in 30 min. I only ran because i didnt want the muscle fever to get me down after the Prague half. I convinced B who was anyway on a strict diet to join me and we just did a very casual round and a half up on Garancs plus of course the way up and down. Did good too.
04 MON  langer Lauf Dist: 32 km in 5:37 min/km
Pause
05 TUE Pause / Alternativ training
Pause
06 WED leichter Lauf Dist: 4.8 km in 5:37 min/km
8.6 km in 50 min. Hilly run at Oreghegy with Tufi. Up the "cruel incline" and then a couple km straight than back down. Little cramps in my lower leg, nothing as bad as last time! FUN run with all capitals :)
07 THU Pause / Alternativ training
Pause
08 FRI Tempo- dauerlauf Dist: 9.6 km, inkl. Aufwärmen; 6.4 km in 4:45 min/km; Auslaufen
Pause.
09 SAT Pause / Alternativ training
10.3 km in 57 min. Me alone at 23pm, up the Garancs in desperation and 4.5 rounds up there, than down just because i promised D to be back in 45 min otherwise i would have felt like doing some more. It could have been a 20 easily... grr.

Marathon training - WEEK 6

27.3 - 2.4     planned 35 km done 47.7km


27 SUN Pause / Alternativ training
Pause
28 MON leichter Lauf Dist: 12.8 km in 5:37 min/km
12.8km in 1:04. But not leasurely, since i havent run tempo in a while i decided to push it at 12.6 and found it went easy. Worked out 30 min then.
29 TUE Pause /Alternativ training
5.4km in 26 min. I knew it was supposed to be a day-off, this was just a convenience run to IKEA, pushed it a little tho if i already ran. But nothing serious.
30 WED leichter Lauf Dist: 11.2 km in 5:37 min/km
6.5 in 31 min. I realized last saturday how even little elations give me a hard  time now so i purposefully did this run up the hill to Turany and than back. I wanted to rest for the weekend but i really just felt like a run.
31 THU Pause / Alternativ training
Pause
01 FRI leichter Lauf Dist: 11.2 km in 5:37 min/km
Pause
02 SAT Pause / Alternativ training
23 km incl 1km warmup, the Hervis Prague Halfmarathon in 1:50:32 and 1 km walk afterwards.

Beh Luzankami 26 03 2011

L's first race EVER!! :) A 200 m run for children born in 2002 or later. So she was still a little small to actually win it but she did awsome, brave and cool and she didn't fall or stumble. Neither did she get bothered by some bigger kids pushing her back so they could take her place in the second row where i originally planted her. Cheerful and cool in spring-ish temperatures she ran it and got a certificate and i prepared the medal so she knows there is a reward for a good performance :) She was very proud.

K, her boyfriend S and I ran a 3.2km race too somewhat later while D only came to watch L and then went away with her leaving me alone which was ok. What wasn't so ok was my time, 15:04 at 3.2? Sucks!! It was a bit like a cross treck tho and somewhat hilly but no excuse will justify such a low performance. But we had fun and took part in such a traditional run (thats been around every year since 1946.

Marathon training - WEEK 5

Huh, i just managed to save the week in its last 3 days (for the price of 2 toenails), very happy to be able to say this. I stupidly kept pushing the first run of the week ahead of me... Sunday i thought was a rightful off day, but i didnt have time on monday as i overslept in the morning and only had 50 min in the afternoon in the small gym where the treadmills suck. I told myself it was ok i was gonna do it on tuesday but this aggressive, terrible food poisoning (or virus?) swooped me off my feet like all hell and from this one day of vomiting and no energy intake i went so week i totally couldnt do any running on wednesday either altho i was not techically sick any more. And i got really miserable because i really needed the long run plus there was this race we were planning to go with K and L for so long. But on thursday i got my act together and the weather cooperated too, so i did my first sleeveless run of the year on the way home from work and ticked the speed training, then i went to the gym in the morning and completed the long run and then we went to the race and i figured it would do for the casual run. So altho im missing 1.2 km i am very happy with how it turned out and am looking forward to the next week! I am almost out of the caughing and can feel my shape return slowly.

20.3 - 26.3   43 km planned - 41.8 km done

20 SUN Pause / Alternativ training
Pause
21 MON langer Lauf Dist: 28.8 km in 5:37 min/km
Alternativ training: 30 min cardio plus 20 min strengthening in the gym
22 TUE Pause / Alternativ training
Pause (wanted to run this day but fell sick, vomited my brains out. Spent the second half of it in bed burning up with no food or drink at all.
23 WED leichter Lauf Dist: 3.2 km in 5:37 min/km
Pause (recovery at home)
24 THU Pause / Alternativ training
11.7 km home from work. As perscribed for the next day except: i was still weak from the vomiting and the intervals seemed they would never end so i pussied out and did the following: 2 km warmup - 1.3 km fast - 600m walk - 1.4 km fast - 700m walk - 1.4 fast - 600 walk - 700 fast - 500 walk - 2.5 km jogging home.
25 FRI Tempo-läufe Dist: 11.2 km, inkl. Aufwärmen; 3 x 1600 m in 7:09 minmit 800 m Trabpause; Auslaufen (=2km warmup, 3 x 1600 in 13.7 km/h mit 800 m trabpause, 2 km cooldown)
25.6 km in 2h:15min. 11.6 up to 20, then 2.5 km racepace than back to 11.5 and i even had to put in two 30 sec walking pauses for drinking and wiping cause i was really very miserable towards the end.
26 SAT Pause / Alternativ training
4.5 km. 3.2 at racepace (at the Beh Luzankami) and the rest just warmup jogging.

Marathon training - WEEK 4

This week worked out more or less, although the long run had to be compromised a little as i had the race in FRA. But i guess the fact that i did it all while pretty sick makes it an ok achievement.

13.3 - 19.3     42 km planned / 41.5km done
13 SUN Pause /Alternativ training
Frankfurter LH Halbmarathon, 21km in 1:46, ttl 22 km incl warmup. Bad time due to illness and lungs full of schleim.
14 MON langer Lauf Dist: 25.6 km in 5:40 min/km
Pause
15 TUE Pause / Alternativ training
Pause
16 WED leichter Lauf Dist: 6.4 km in 5:40 min/km
9.5 km in 50 min, 5:14 min/km (ran home from work, took it easy as still sick and caughing)
17 THU Pause / Alternativ training
Pause
18 FRI Tempo- dauerlauf Dist: 9.6 km, inkl. Aufwärmen; 6.4 km in 4:48 min/km; Auslaufen
Alternativ training: 30 min strengthening (BBP)
19 SAT Pause / Alternativ training
10 km in 48min, 4:49 min/km. Intervals on the treadmill: 10 min warmup at 11.6km/h, then 5 units, each cons. of 3 min at 14.5km/h and 1 min jog at 10km/h, then 10 min cooldown at 11.6km/h, then 1.7 km at racepace 12.6km/h. After this 30 min workout with some additions to the regular routine such as leg presses and sideways torso-lifts.