Mais Oui, Paris – Week 2

After an enjoyable first full week of run training in Lanzarote, it was back to the grind this week.

Monday:

Up early to run before the flight home. I was slow as hell, and it was slippy too. 8.8km at 5:06/km with a 122 HR.

Tuesday:

Back in Mainz for this one. I had planned on doing a track work out, but the floodlights were off when I ran past Willy Wacker, so I just ran a 15.6km route around to ZDF and back. It was a nice loop actually, and one I’ll have to do more often. Pace 4:50/km HR 134. I took my first probiotics today, I hope it helps my guts when running.

Wednesday:

I ran to work, just an easy 5.8km at 5:00/km. I ran home later, I was a little bit late getting out of work, so only ran 8.2km at 4:49/km. The ball of my right foot is hurting a little, not when I run, but the rest of the time! My achilles still ache from time to time too, both, separately at different times!

I went swimming in the evening. It was my first swim since November 22nd! I expected that it would be bad, and it was. I gutted through an hour (more or less, so slightly less!) my 100m times were 1:55 or so later in the session, that is way down on my speed when fit.  I’ll try to get in 2 regular swims a week from now on.

Thursday:

I had a leg massage in my lunch break (thanks Jamie!). After work I wanted to do a session. After umming and ahhing, I decided on a 7x1km at 3:45/km pace, standard and not too tough. Well 1st the lights were off at the track, but I could run with my head torch, then I just felt like crap!  I ran 5x1km all easily faster than 3:45/km, generally ~3:40/km with a slower last 200m, but my right calf didn’t feel good, and I generally wasn’t feeling too hot.

I extended the run out to 1h10 by running around to the messe. I think I bonked at the end of the run. I had only eaten a sandwich since dinner yesterday, and I had swam and worked all day before running. I was fine anyway after a banana and the remainder of my smoothie.

Friday:

I extended the run to work by running towards Bodenheim, then cutting back through Hechtsheim and down to work. I wasn’t too bad really, 9.5km at 4:53/km. I’ve notice than my HR is a bit higher than I want at the moment and my ‘running performance’ according to movescount is falling. It’s a little worrying but hopefully just a result of my increased mileage.

My running route at a nicer time of year.
Poo by the side of my route. It was steaming on Friday morning, running through a poo cloud isn’t cool!

I ran easy on the way home. Just 6.9km at 4:43/km. I felt a bit better on this one.

Saturday:

Long Run day. I ate cornflakes an PB and J sandwiches for breakfast, took an Imodium 90 mins before the start and 3h after breakfast was good to go. I wanted to run for 2h30 and at least 30km, but I saw pretty early on that I would be running faster than 5min KMs.

Everything went fine, the last 30 minutes were tough but my pace held up ok. It was just a steady pace run. I enjoyed seeing deer on the run and the route was quite interesting. I ended with 32.4km in 2h31 with a bit high 146bpm average.

My running route in autumn, it’s colder and muddier now 🙁
Sunday:

I woke up at 07:45 and couldn’t be bothered to run. Seemingly about 5 seconds later it was 08:45, so I got up and ran an easy loop to get up to 110km for the week. The route was pretty muddy, I had to walk about 30 metres in the field to avoid a huge puddle too.  All fine though, my legs felt surpringly good.

Review:

Week 2. It wasn’t my best week ever, but I got all my runs in and did my first real long run for a long time, as well as some pretty poor intervals. My legs are feeling better at the end of the week than they were on Thursday.

I weighed in at 79.5kg midweek, not great, but not too bad. I’d like to be at 77kg or below for Mörfelden half marathon at the end of February.

Next week:

I want to get more quality in and a little more volume. 115km would be good, with 2 swims. I will do a real intervals session and a shorter ML run, with some quality in. Probably 25km with 2x5km at goal marathon pace or faster. Lets see what happens though!

Mais Oui, Paris -Week 1 – a 10 day week in Lanzarote!

I’m going to try to simplify things a little for myself and get onto a normal week’s rhythm. So here are the odd few days before my first full week:

Thursday:

after getting back from the UK the day before, I still didn’t feel great. I went for an easy 1h run and my lungs were burning. My heart rate was high too. Ran pretty fast though 4:38/km

Friday:

another easy run. Lungs were a little better, still felt a bit crap though. Again fast at 4:35/km

Saturday:

my last German run of the year. It was actually really warm (10 degrees) and I sweat like a pig! My stomach was all over the place too. Just 11.5km at 4:48/km.

Sunday:

in Lanzarote after a very early start. It was lovely weather, 21 and sunny. It was windy though. I struggled to keep my hr down against the wind after flying along with the wind on my back. It was a nice end of the year run. 13.3km 4:36/km

view of the beach
Playa Reducto from the balcony of our hotel

Continue reading “Mais Oui, Paris -Week 1 – a 10 day week in Lanzarote!”

Mais Oui, Paris 2018

Paris Marathon

Paris Marathon is in 14 weeks and 3 days from now. I’ve been ill or suffering the effects of an allergy to birds over the Christmas period, meaning I have only run three times since the Ebersheimer Adventslauf 11 days ago.  I haven’t been doing nothing though, actually I have been busy! Eating cake, biscuits, chocolates, drinking beer and generally being lazy and putting on weight!  I don’t mind too much, that’s what Christmas is for anyway.

It’s the 28th of December now though, and Christmas is over. It’s time to get my arse into gear, and get training for Paris Marathon.  I enjoyed doing my Roth blog last year, so I’ll do a Paris one this year.

Be Marathon Fit?

I found a plan for Roth last year but I don’t have a specific plan for Paris.  I am having a bit of a triathletes dilemma. I need to run as much as I can, do do as well as possible in Paris. I also can’t completely ignore swimming and cycling, otherwise I won’t be ready for the triathlon season come June. So here is a general skeleton plan for what I think might work for me.

Doubles

I want to run before work more often than I usually do. I can run 3.7km to work as the crow flys, or I can extend it to 8km by looping around to work. I see Monday, Thursday and Friday as good doubling days (for reasons I’ll get to in a minute)  If I run 16km on Monday and Friday, and extend Thursdays run home, then I can have 52km of running built up over those 3 days.

Track work-outs

Quality is usually not where I shine. I like running out the door and doing my 1h to 1h15 everyday and being done. I can get pretty fit doing just that, but I won’t reach my potential by just doing that. Tuesdays will be work out days. I will try to get gradually more specific as I get closer to race day. That means VO2 max work to start with (~4 weeks), then Threshold work (another 4 weeks) then Marathon pace work (the last 4 weeks before the taper). I will think about if I want to do the M pace work block, I’m not sure it is worthwhile physically, it seems like more of a mental thing.

Long runs

I’m not trying to re-invent the wheel here. I will just do my long run on Saturdays. In a 14 week build I will want to have 8 runs of over 30km, with 4 of 35km or so. Saturdays are best for me, in case something causes me to miss it, then I can just run on Sunday instead. I will try to get some quality into my long runs, probably M pace work.

Cross Training

I plan to swim every week on Wednesday mornings before work. That is a minimum. A second swim per week would be good. I’ll definitely try to get them in as and when I have can (so on double days in the evening) or on days off. Sunday would be possible too.

Ideally I will cycle on Sundays when the weather is decent.  They will have to be easy rides, but a few hours would be very helpful for making the switch to triathlon later in the year.  Again, days off would be well invested in doing some riding.

Races

This is tough for me. I like racing a lot, but I do think that I might sometimes race when I should do a long run instead, or just not race but train.  I will probably do fewer 10k races this time out. If they are on Saturday, then I don’t see much harm in running, then doing an all E pace long run on the Sunday, but the other way around seem like it is poor training.

I do think that half marathons (and longer) are good marathon training, as long as I can recover from them and run them untapered.  There is an Ultra in Rodgau in 1 month. I might run 30-35km (6-7 laps) as a supported long run. Otherwise I want to do the Mörfelden Half Marathon and either Kandel or Frankfurt half.  They are only 4 weeks before Paris, so should be interesting tune up races and give me a good idea of what will be possible in the marathon.

  1. Lindenseelauf 10km Saturday 13 January – 12 weeks
  2. Rodgau Ultra Saturday 27th January – 10 weeks
  3. Groß-Gerau 10km Saturday 10th February – 8 weeks
  4. Mörfelden HM Sunday 18th Febraury – 7 weeks
  5. Kandel/Frankfurt HM Sunday 11th March -4 weeks
The Goal(s)

My favourite running book is Jack Daniels. So think I have to train to my ability and what ever comes out at the end, is what I can run. So in that regard, I don’t have a goal time. In another way, I do!

I would really like to break 2:45. That is 3:54/km which is tough, but should be possible given my best half marathon time.

My best 10k and HM times are now 2 years old. I have been close to the 10k time recently in pre-training, so that one has to go. I reckon I can run near 35 flat for a fast 10k. I would love to run a sub 1:17 half in Mörfelden, to get an elite start in Frankfurt. That might be optimistic as it predicts a 2:41 marathon, but it would be ideal for me.

Weight

I am around about 80kg now. I want to be at most 76kg when I get to the start line in Paris, and really sub 75kg would be optimal. I’ve never reached that weight, but I’ll try again this time out!

Overview:
  • 3 double days – 52km
  • 1 workout day – 14km
  • Wednesday single run – 10-15km
  • 1 long run – 30km ave
  • Sunday recovery run – 10km
  • 116-121km + 1-2 swims + 1 ride

 

 

Mörfelden Adventslauf 10km

It’s been a while since my last race hasn’t it! My dad visited 2 weeks ago, then my uncle and cousins last weekend, but this weekend is back to normal and I could try my hand at the Mörfelden Adventslauf 10km.

The run up to Mörfelden

I feel/felt like my form is great at the moment. I kicked up to just under 100km a week of running a few weeks ago, as well as doing some quality and a long run per week. The last 2 weeks have been, shall we say, a little more relaxed. Not much quality, more days off and no long runs. It’s fine, as Paris marathon is still a loooong way away, but I think my form may have slightly dipped.

Running or clubbing?

Anyway to Mörfelden. I cycled to the train station where a night club was still playing music at 07:30! Kid today eh? I got my 2 trains, then cycled to the Waldstadion, getting pretty lost on the way. I was still there at 08:50 for a 09:30 start, so all was fine. Continue reading “Mörfelden Adventslauf 10km”

Gear Review – New Balance Boracay v2

I have had the New Balance Zantes for a while now and they are my go to 10k race shoe.  I also have the NB1080v6 which are a bit clunky but still good easy run shoes.  So I am a fan of New Balance shoes it seems, but with a marathon ahead of me in spring (Paris on April 8th) I don’t have a marathon shoe from them. That’s where the Boracay comes in.

Marathon Shoe

The Boracay is more substantial than the Zante and more less clunky than the 1080, so it could fit into the gap and be my half marathon or full marathon shoe, along with being used for some up up tempo work or even fairly normal training runs.

Weight

Continue reading “Gear Review – New Balance Boracay v2”

Offenbacher Mainuferlauf – 10km

Offenbacher Mainuferlauf

I said a while back, I think after the Alagastlauf, that I fancied doing the Offenbacher Mainuferlauf. I had heard that it is a fast course and I thought I could get myself in possible PB form for it.  That started to look slightly less likely as the time passed, but I still felt like I could run sub37.

So after watching Kona until midnight, then sleeping dreadfully for 5h, I got up for the race.  I am off eggs at the moment, so I ate oats, toast and a banana for breakfast.  After watching the Kona marathon on fast forward, I was off to Offenbach.

Cool and misty before the race
Sick everywhere

I had to ride to Römisches Theater in the fog and dark. When I got their it was full of drunks and people had been sick everywhere. Lovely!  The set up in Offenbach was quite nice, in a big school hall with loads of people. I have done so many little races recently, a 600 strong starter field seemed massive!

Good start

The Offencbacher Mainuferlauf started at 9am. I had a pretty good start place and got away clean too.  There were some properly fast people there, so the front group was gone in no time.  I settled in and saw 3:40 for the 1st km, all fine.  I have been having some stomach aches and pains recently, along with a being on a strict diet, so I haven’t been feeling tip top.  It had definitely crossed my mind that my blood loss might have happened again, but when I saw that my HR was 165bpm or so after 1km, I knew I was fine and good to race.

I kept everything under control for the first 4km. I was overtaking quite a few people and feeling good whilst keeping my pace up.  As I passed the 5km marker I saw the time on my watch said 18:11. Right on PB pace.  The 2nd half is always where it bites though, so I knew it would be tough.

On the edge

The course was really flat and there was no wind at all. I hung tough and my pace stayed constant. After about 8.5km I saw Konrad and Lukas warming up for their HM, it was a nice distraction from the pain!  The last 1km seemed to take an age. Someone overtook me, but fortunately no one I know, so I could just increase the pace without killing myself to cross the line in 36:32, only 8 seconds off my PB

2nd best time ever

I am happy with that! It was my 2nd best time ever. I’ve only been sub37 once before and I am still a good 2-3kg over my optimal weight.  I reckon I could be in the 35flat region when I am at race weight!  That would be cool.

One advantage of doing a bigger race is that I didn’t win anything, so could leave pretty soon after the finish. I wished the TCEC boys who were running the HM well, and was off within half an hour of finishing, bliss!

Next Up

Next up – well I’m not sure at the moment. I could run the Mainz Charity Run and Walk next weekend, but might not. The Lindenseelauf 15km would be really nice to run at the end of November, but my Dad is visiting then, I think it might be a bit arseholey of my to spend the whole Saturday at a race, instead of going to the football or Heidelberg for his visit.

So if they are out, I think I might head to Rodgau sometime to try to set a new 10k PB. I need to find out the dates, but it is either the start of November or the start of December.

(There are hundreds of photos online from the race, but only of the people who ran over 40minute :-(, so this post is a bit colourless )

2. Hüffelsheimer Panoramalauf – My second win ever!

Trail Running

A colleague of mine organised a run last year for the first time. Last year it was shortly after Berlin Marathon and I was still resting up. This year I didn’t have a good excuse (except the difficulty in getting there) so I decided to take part.  The Hüffelsheimer Panoramalauf is a trail run, with 3 distances – 5km, 11.5km and 22km.  The 22km looks and sounds tough, a bit much for me at my current fitness level, so I took on the 11.5km race instead.

Hüffelsheimer Panoramalauf

I got the train to Bad Munster, then cycled 6km uphill to Hüffelsheim. I ran what I thought was the last 700m of the course as a warm up, it was 700m downhill, then I ran back, 700m uphill – tough running!  Luckily I found out that isn’t the right route for the longer distances races though!

Continue reading “2. Hüffelsheimer Panoramalauf – My second win ever!”

1. Windräderlauf – My first race win!

Windräderlauf

I’d seen that the Windräderlauf in Wörrstadt was on this weekend and I thought I would sign up. On Monday I went to the website, but found out that the deadline was already passed, oh well.  Then on Tuesday I saw that Lex Laufexperten posted about the race, asking if anyone fancied it.  I checked again and could sign up. I guess they had changed their minds!

So after a heavier than normal running week (for the last few months anyway – about 70km) I headed to Wörrstadt nice and early on Sunday.  I decided to cycle 6km to the train station, get the train to Wörrstadt, then cycle from the station to the start, that should save my legs a little.  Online it said that there wouldn’t be any toilets at the race, sounds like a nightmare too me! Luckily there were toilets at the start.

Start line Continue reading “1. Windräderlauf – My first race win!”

Alagastlauf 2017 – Gau Algesheim 10km

Alagastlauf

On Friday I didn’t even know that the Alagastlauf was on this weekend. I had planned to swim and bike on Saturday, then run a bit longer on Sunday.  Then on Friday evening we were out at Katha’s until quite late. Katja and I went into town on Saturday to have a coffee and a general potter around, when Jochen asked me on Facebook if I fancied running the Alagastlauf on Sunday.  I hadn’t run it before, so though – why not?

The Alagastlauf is a 10k, but 4 x 2.5km loops. I didn’t know until i arrived that it isn’t very flat, there aren’t hills, but it rolls all the time and has a good bit on cobbles too.

Top 3?

Jochen had run it last year and had run a good 38:45 time for 3rd place.  I had expected that I could run a flat 10k in 37:30, but with the bumps, I thought 38 minutes would be okay. Hopefully that would be good enough for a top 3 place, who knows. Continue reading “Alagastlauf 2017 – Gau Algesheim 10km”

Mainzer Firmenlauf 2017

Firmenlauf

Last year the firmenlauf was perfectly placed for me, just before the Berlin marathon and I was on good running form. This year I am on good lazy form and got a cold the day before the race. So now that I’ve got my excuses out of the way, I can start with the race report.

It’s always a funny time of year at work when the firmenlauf comes around. People start asking me about my running, and exaggerating my abilities (you’ll win or run 14 minutes!). I tried to play it down this year and was actually a little worried about remaining number one in TRON as some people had asked about my pace, as if they were comparing and fancying their chances!

A bit under the weather

I was at the CIMT annual conference until just before 6pm, so had to hurry up to get to the start. I swam in the lunch break to get the blood flowing, I wasn’t feeling good though, it was just a head cold, but made me less confident..

The TRON team photo

We had the team photo at 18:15 then I decided to walk into the front of the start pen, instead of having to push my way in from behind. That worked out perfectly and I could start in the front row.

Fast start

After starting too fast (2:40/km is ambitious!) I settled in and the leaders weren’t really much faster than me. I felt decent and could pick off a couple of the stupidly fast starters after 2-3km. The course is still the same as last year, i.e. lots and lots of turns, and lots of cobbles. It’s also almost certainly short too, but it’s hard to know just how short it is. I think about 200m short, but it could be as much as 300m.

The rest of the race was pretty uneventful. I had 10:15 on the clock after 3km and 14:00 after 4km so I assumed a 18 minute time. After the last few twists I was out and just around the corner from the finish line with 16:45 on the clock! I thought I could beat my time from last year so kicked a little, and crossed in almost exactly the same time as in 2016 – in 17:08 instead of 17:07.

Camera work! Me from behind

Title defended

I’ll take that though. I thought I’d be a good minute slower, last year I was ready to run a 2:55 marathon, I doubt I could do that right now. I also managed to defend my TRON/Biontech title, which is a nice little bonus.

So that’s that. I might run the Mainufer 10km in the middle of October. I have exactly 0 running PBs in 2017, it’d be nice to change that if possible.