Run to win

Race Possum Trot 10 at the Chattahochee River 

AM:  Warm up walk; then 4.25 warm up (instant oatmeal was a bad idea; cannot digest it easily thats it for now with instant oatmeal); was close to throw up after the race again; i think i need to eat earlier such as 3hours before and less; maybe only a banana and no fiber the day before a race;  race was fast in my first 4 splits but then broke down.

cool down; 2miles 

AM: AVP: 8:43  Group run with runners (David, Rehan, Ron) from the Atlanta running group; was a good run; with hills (steepest was 6% incline).

Am: Easy run 10 miles;  tried to run a recovery run after the race weekend and the fast Sunday mid/long run

AM: Easy; felt the race on the weekend need more sleep

second day of marathon training schedule; fellt the first time a little pain in the flexor above the knees; i guess this was from stretching in  yoga; not sure whether yoga is good for runners; i heard bad things about it;  still have not decided which shoe i will run in the marathon; the adidas adio 2 seem to be precise shoes and have a good grip on the road; will see.

AM: Warmup 2 miles on the treadmill 

Running drills 

Core training 

AM: Easy run AVP 9:00

Veyo simulation:  2.5miles incline 4% (550 feet elevation); 6 miles downhill -2%;

AM Easy 10 miler AVP10

AM:

Warm up 4.6 miles plus some strides

Race: Pretty tired legs from the  beginning; why: i run 10 miles/daily constantly during the week without taper; i hope i can get used to that soon.  So i was not running on VMAX also there will be a week coming up with speed work. So i said easy.

Cool down 1.5 miles 

AM: Easy run 11 miler; still felt my legs after thursday Veyo hil simulation and 10k on Saturday; otherwise, was a god idea to do some trail running; this reminds me always why i started running. 

AM:

Easy run AVP 10.15 (lot of breaks); kept it easy because of the increase of intensity this week; looking forward to this.

AM:

Warm up 2 miles; next time i need to do strides and get better warmed up for the speed work.

Speed work: 6x400 and recovery runs 400

Afterwards some running drills and strides

Cooldown: 2 miles 

AM: Yoga

Core and strength training

AM: 2 miles warmup;  

Veyo/Dem 2.5 miles +4% (> 500 feet elevation) and 6 miles -2%  AVP: 8.5 

2 miles cool down;

felt good during the middle and the end of the run; glad i was able to do the downhill regimen; was a little bit worried from last week; the downhil has definitely a huge impact on my ligaments and connective tissue; kind of feel it deep in there in my bones and connective tissue; hope this is a good sign; try to focus on the recovery.

AM: 2 miles on the treadmill warm up

6 miles trail run

Yoga/coretraining 

AM:

Warm up 4.6miles with strides; 

Prerace: ate only a banana; stomach felt good this time; its better to eat less.

Race: appeared to be hilly (137 feet) 

splits get better; more consistency 

AM:

Easy pace run for 13 miles at Chattohochee; but the run was not so easy; did experience some incline decline passages on the other side of the river (30% incline/decline; elevation gain during the run of 1500 feet); for comparison Big Sur marathon has 2125 feet elevation gain; Started run at 9:30 so it was already hot;  this explains my slow AVP; it was a good lesson; nap was well deserved; now hydaration and carb fueling

PM: Easy run  great conditions; overcast a little bit rainy and cool compared to yesterday.

AM:

Warm up 2.42 miles with strides ...

8 x 600 (5k pace);  like this workout; running a 5K pace at command for 600m teaches you an important lesson: it ingrains your own 5K pace into your brain and muscles leading to memory of:  1 breathing  2 muscle use 3 pace 4 cadence 5 ligament use 6 knee motion; it enables you to run a 5K pace if needed in a long run even you have run for a long distance already; so basically i try to view the speedwork i do as a long run consisting of longer slow-run segments  with bursts of 5K speed segments; this way the speedworkout is more like an endurance workout rather than a speedworkout; then I exptrapolate this workout to the whole week (the whole month,  ...);  always keeping in mind that every workout is connected to the workout before (and before ...) and after (and after ... ).  My most focus is on the the easy pace runs, followed by tempo runs and races.

Cool down  

Weather was perfect 22C; cloudy (felt cold) 

AM: Easy

AM:  2miles warm up (1mile 4% incline)

6.5 miles MP (7.40) (1.5 mile 4% incline and 5 miles -2 % decline)

 ~cooldown

St.G simulation(2.5 4% incline 6 miles -2% decline) 

first MP run; was ok pretty tired afterwards;  next try 8:40 for incline and 7:10 decline

AM: Easy pace (1AVP: 0) at 75F it is amazing how cool it is in Atlanta. Elevation gain > 600

AM:  Beautiful day in Atlanta; again not hot; i start to worry that i dont get my runs in at high temperature (80F).

PM: Yoga/Core; was more like a Cirque de Soleil class than a yoga class; 

AM:  Easy run a C-shoals AVP 8:45

Warm up 2 miles ( 1mile with 4% incline)

MP 6.5 miles (AVP: 7.31) - second marathon pace run; was good; i was a little bit worried as this is new for and also the large downhill part;  the last few times the downhill part affected my knee muscles not so much the quads' felt it deep in there so i am respectful towards the treadmill downhill training; this time i culd go faster on the dwonhill part and went down to 6:20 pace;  i think to run on the fast cadence will help me for any downhill-portion and short or a long race (1.5mils 4% and 5.5 miles  -2%); was rested felt good;  treadmill runs are tough - less distraction than outside; maybe i should do them really early in the morning; so i am half asleep when i am running them in this way the run will go by fast; 

Cool down: 2.3 miles (with 5 min on the bike)

AM: Easy run

AM: Easy run on an oval in Beijing; weather actually great; was not really smoggy 

Am: hill work at the Chinese wall

AM: cross training with the bike