Run to win

AM:  VH Piedmont Park

PM: 

AM: Peacthree Road Race; very humid but cold compared to previous races.

Warmup: 4 miles; ran from Ansley Mall to the start.

Race:

Mile 1: was hold up between the runners started late in the A wave, thought it was thinning out so it did not; lost at least 20 sec here; should have just given in; also never could find any rhythm because of constantly speeding up and slowing down.

Mile 2 -3 down hill miles; did not really feel fast.

Mile 4: first hill seemed ok

Mile 5 second hill was already tough

Mile 6: the tank seemed to be empty; felt weird;

In the last 2 10Ks i did not feel that weak;  felt weak but not in th elegs it was an overall weakness; very tough for me this time; dont want to ventilate any excuses; however came from China two days ago; 12 hour time difference; did not really sleep before the race; however is sleep really necessary? not sure; at least it was a treshold run that felt like Vmax.

Weather: 74F and 100% humidity; it was raining from the beginning to the end;   legs were not really tired; i just did not get enough oxygen in; it felt like a asthma attack furing the race; other people had less problem; another key factor was probably that i had not had any long run in for a while; i think i had enough weekly miles; also the 10 is hilly overall about 300 feet elevation gain.  I dont want to complain too much; the last years P-Tree race i ran in 1:11:02 (2 months of running) in 46:02 (14 months of running); so overall i value this 10K result as improvement.

Summary: problems: jet lag, little sleep, humidity, hilly 10K solution: train consistently to increase endurance; so that the listed issues are not issues anymore.

Cool down: 2 miles

AM: Easy miles after Peachtree Road Race and before the long run. Feels good to recovering from the jet lag (12 hours!). Basically a reversed sleep night cycle; according to the rule ( 1hour per day) this will take 12 days; is sleep that important; at least for recovery.

AM: got up at 5:00, drove to C-Shoals; started run at 5:38;

No breakfast, only water before and during the run.  I did not bonk to stillstand, however run very slowly.  I wonder when 100%  fatburning starts.

AM: run at Silver comet trail; easy run

AM: Easy miles at Cochran Shoals; started run at 6:00 it was still dark;  terrain was still wet as it was raining the last week including 4th of July.

AM: Easy warm up

3 x 800m with 400 m recovery

Hill work

6 miles of easy cool down 

am: stretching

Am: warmup MP: 7miles; Cool down  (2miles +4% and 6 miles -2%)

Was dehydrated Will make sure that I get enough sleep next time. Also will try to run the uphill part in 8:10 average pace Heart rate was 146 after the mp run; took about 2.5 miles of easy to get under 100 which is still high for me as my resting pulse is 52 hope it's not a sign of overgtraining on the other side this is the first week with speedwriting and a mp run in the same week the body I hope adapts 11 weeks of the same until September looking forward to this; Also need get used to the impact of running; I played soccer for a long time and was usedto the soccer scoreless and not worried because I could differentiate between the good the bad and the ugly I am not so savy about running soreness and don't know so much what is good pain and bad pain; sometimes I think I could force it more during a run; which I will but only after the machine is warm after 4-6 miles; I also think that good nutrition sleep and a solid warm up is key for speed work and mp runs. Need to focus on that. I am I

AM:  8.3 miles at C-Shoals.  Easy run starting at 6:00am at dawn. Picked up the Newtons again; it seems that my feet are less sore running on Newtons.

2.7 miles at the treadmill

strength training

Cool down 

We did a 14 mile hike in North Georgia -Hillory Creek Trail; we crossed the river 30 times; the first 2 times i took off my shoes; but then i just walked through the river and got my feet and legs wet; it actually felt refreshing rather than bothersome;  this year it rained a lot so rivers are high on water; this is important to take into consideration when planning a hike trip;

The hike had a elevation gain of about 3000 feet; fyi Big Sour marathon has a climb of ~2200; so i count the hiking miles running miles in terms of effort; the heart rate was up during the hike i felt/counted it; the next day after the hike i felt definitely more tired than after a 15 mile run.

 http://connect.garmin.com/activity/342514778

AM: 

6 mile run with 3 miles MP

another  6 miler 2 hours later at recovery pace 

took a bath in the Chattahochee river felt great afterwards; these bath are so good for my recovery; it gets the juices flowing and cools the core temperature down much faster;  i did not take a ice bath before the Peachtree road race; which was not good i felt too hot early on in the race; it is so hot in Georgia during July that the body cannot cool down at night; at least it feels that way. Ice bath in Georgia during the summer are key!

AM: Easy recovery run.

AM:

Warm up 3:10 miles;  i need a long warm up this time

Speed tr:  400-1600-1200-800-800 

Cool Down 1.3 

Interesting, i cam with symptoms of plantar fascists;  so i warme dup very carefully for 3 miles with strides, leg kicks, slow skipping butt kicks, carioocas,  ...

then speed training and a easy cooldown

symptoms are gone;  a thorough warm up as well as a cool down is obviously key; and also has therapeutic effects in addition to a preventative effect; very happy that symptoms are gone;  i am getting more used to running symptoms and think to know how to handle these ...... 

PM: Bike - 6 miles

AM:

Warm up - 3miles

MP run - 7 miles with 4% incline (2 miles) and 2% (5 miles); wanted to stop the MP run after 2 miles talking about fatigue resistance;doing the uphill part in 8:10 is to fast for me; will do it in 8:20 next time;  2 miles at 8:10 4% incline is draining me too much;  

Cool down - 2 miles 

PM:

Atlanta Beltline run 3 miles

Crosstraining another 4 miles with the bike (4:1) 

AM: Easy Miles

Downtown - Midtown Atlanta and Virginia Highland

With ATC Marathon group; ran with Kathleen and the coaches. First 10 miles at 8.3.  Took it slow at the beginning and then caught up with the pacer.  My machine needs to warm up so i take it easy first hand;  next time i will warm up for 2 miles before the group run; just need to get up earlier.  I am braking in my new Saucony Mirage 3.  AFter about 4 miles i get to know how i run in them.  I was sweating in my feet, weired feeling as i usually dont feel that my feet sweat;  i guess this was the humidity;  The ATC group is big enough and the pacing was good.  I ran in the second fastest group. I am ok with this as this is my first marathon training.  I enjoyed this run. 

Last 4 miles around 10min pace.  

Elevation gain about: 900 

Weather: Humidity 72%;  Temp 72-80;

AM: 

Easy run at Piedmont Park; some strides.

Biked 5 miles / Yoga

PM: 2.10 

AM: Easy 9 miles: Westside, Piedmont Park, Virginia Highland

PM:  3 miles with the Dunwoody running group 

AM: warmup

strides, drills, ....

PM: Warmup 3 miles (strides, ...)

Intervals at 5K pace 3 x 1600 (2.880 miles at 5K pace)

Cooldown: 2.33

Warmup 2 miles

MP run 2 miles (4%incline) at 8:20 and 5 miles (-2- -3%) decline at 7:40-6:50

Cooldown 2 miles 

AM: Easy

3 miles at C-shoals - yoga - 3 miles at the treadmill 

PM:  Easy overall about 10.8 miles

Warm up with the bike 18 miles; chat with Steve at Phidippidies.

Then ran 3.8

Then biked another 4 miles home

AM:  Easy run with the Atlanta Running Meetup (AVP 9:30)

 difficult run; it was hot (as usual); however, for 3 miles it felt like an asthma attack; air conditions seemed to be not good;  other runners complained too; it is getting cooler these days but it is still humid;  it started getting better after 5 miles and real better after 7 miles; i guess this is normal;  at least there were  no other complaints.  

AM: Easy run - Westside

PM: Easy run at Riverside with Rehan, David, and Erica 

AM: Warmup 3 miles 

6x800m: I tried to get my head in the hurtbox; these are my times for 6x800m intervals: 3:28, 3:25, 3:27, 3:34, 3:30, 3:38;  need to get better on these ones; however i improved over the last 6x800m intervals. 

400m recovery jogs

1 mile cool down 

PM: 1 mile