Over the hill

A.M. Easy paced run with Lauftreff, felt good this morning and after the group run tacked on a 2k loop with hill sprints. Very muddy today where logging vehicles have churned up the tracks but it all adds to the fun. Total 10k in 46:56, av pace 4:41/k, 7:33/mi.

A.M. A cold, wet, windy morning for a muddy long run but my one overwhelming thought was that it doesn't matter. Firstly after some initial discomfort I warmed up and was in a protective cocoon of modern running clothing materials. You don't lack for time to think on a long run and I remembered the gear I wore hill walking in the 80's. Heavy, even more so when wet, itchy and uncomfortable, and always damp from sweat. The running clothes I was wearing are light, soft and comfortable, I was warm and dry, and water was shed like off a duck's back. My other line of thinking this morning was the amount of time invested in running a long run is not that much more than watching a movie on telly in the evening. Anyway, back to the run, felt good as usual until the last couple of hills, I'm still waiting for that elusive day when this last section of the run doesn't feel such a struggle. Total 32,3k in 2:35:47, av pace 4:49/k, 7:46/mi.

A.M. Recovery run day. Woke up feeling stiff and sore and walking like the tin man from the Wizard of Oz before the oilcan. A easy & slow run left me feeling much better afterwards. Colder and rain again but it always looks worse from the inside looking out than the outside looking in, honest. Total 10k in 53:48, av pace 5:23/k, 8:39/mi.

P.M. 2nd rec run of the day, dark, cold & wet, is this the morning or evening? Total 7.5k in 39:52, av pace 5:19/k, 8:33/mi. 

A.M. Another rainy morning, lactate threshold workout today and I took a long and easy warmup for 5,5k. Then ran 8k at 1/2 marathon pace 4:00/k or 6:27/mi, along a cycle trail down the valley, finished with an easy 5,5k. I expected to struggle, I'd had a poor nights sleep as after my run yesterday evening I didn't drink properly, I woke up dehydrated in the middle of the night and then couldn't get back to sleep. As it was the legs found their rhythm and it was quite manageable and I enjoyed the run. Total 19k in 1:25:43, av pace 4:31/k, 7:16/mi.

A.M. Cold but finally dry weather again, that is so welcome. Med-long run today, the one run in the plan that is always turning into a slog. I always feel weary to begin after the Wed workout and halfway into the run I've had enough. I've consistently run my long run better than this one which shows me the value of the recovery days. Total 24,3k in 1:58:39, av pace 4:53/k, 7:51/mi.

A.M. Recovery run, cold and clear starry morning with frost on the ground. Me and a deer startled each other running through the vineyards, he'd been munching on some shrivelled grapes left on the vine for the ice wine. Had a wee pause at the Annasee, the small lake is just starting to freeze over and the patterns in the water were beautiful. Added 10 x 100m strides near the end of the run, I feel an improvement with these and really enjoy them. Total 10k in 49:39, av pace 4:58/k or 7:59/mi.

1st 10k race in a 3 race cross series east of Stuttgart. I'm using the series as a speed workout, one each month through the winter and as a mental break from the marathon training. The course was 2 laps of 5k on woodland trails, 1 short steep hill climb and 2 easier climbs per lap, total ascent about 330ft overall. I got caught up in a traffic jam heading into Stuttgart, I guess with xmas shoppers and I was twitching in the car as the race time got nearer and nearer. Arrived, couldn't park up and eventually found a woodland carpark 1/2k from the start. A quick rush to pick up my start number, get changed and straight to the start line without a warmup on a cold day, -1°C (30°F). I wasn't concentrated and felt I could have pushed myself harder, my finish was poor. I wanted a time under 39 mins which I failed to achieve. Not a good race, not a real bad race either but an average performance. It was icy underfoot in places and also narrow leading to frequent blocking but an interesting course. The timing was by a transponder that was strapped to your wrist that you swiped across a sensor board at the end. There was signs at the registration informing everyone to wear it on the right wrist. 2 mins before race start an official shouts through the megaphone for everyone to now put it on their left wrist. It was a comical moment as 261 runners suddenly had swop the transponder over, these things only happen in local races.