Review of my 2015 Running Season

Last week I looked on this very blog, and clicked on the Race Reports tag and read through the 4 races I have done this year.  I started this blog at the end of December and wrote what I thought were realistic but really hard goals for the year:

18:30 for 5km – well I haven't done this one, but I think I might have done it as a 5km split in a 10km race!  I can run 18:30 for 5k
38:00 for 10km – done and then some.  My PB is 37:22 and I think I could be in sub37 form now.
1:25 for HM – done and another 3:10 more off! I didn't even dream of a sub1:22 at Christmas, but it's done now!
London Good for Age time – done – Goal creep led to 3h being the true goal, but I did my original goal, and 3 is just a number, I'll do it some other time.

So all in all, I can't complain!
I obviously need to keep running, but I will take some down time, then I think I might try the Jack Daniels 5 week cycles, but skip all of the easy runs as they will be replaced by cycling.

I still have a 10k run in the Köln bike and run to do, a 14.3km run in 2 weeks as part of the Wingerts Cup (maybe a chance to win too) and Mannheim relay marathon, but now I have learned that it is unofficial distances, it somehow doesn't seem as important anymore!

After Mannheim I might take a month or so of just easy running, then start on the 5 week cycles.

I hope the cycling season goes as well as the running season did.  It's a lot harder to quantify things in cycling (until my power meter arrives anyway) but a 5:30 bike split is required in Köln, 5h would be even better obviously!

Race Report – Bonn Marathon – Goal Achieved (kind of)

So the big day was upon me, I had travelled up to Bonn on the Saturday and spent a bit too much time wondering around, but had a nice day.  I wasn't feeling overly stressed, mainly because Katja was stressed enough for the both of us! I got up and ate some bread and cereal bars for breakfast, not much else was available.  Katja’s half marathon started at 8:30 or 8:45, it wasn't really clear, but it meant we were up at 6am and ate breakfast well in advance of the race.

We went to the start area, it was really cold but sunny.  I was well wrapped up and watched as Katja started the race, I went to the bridge that is about 600m into the race and watched her come back over it at the 8km mark, and then saw her again at about 9.5km.  As the HM started late, it was already 9:55 when I had seen her a second time, so I went to check in my bag and get ready.  I decided for a minimalist warm up, mainly just wanting to be sure I was done with the toilet and have a very short jog.

I got to the front of the race corral by 10:20, the 3h pacers were basically at the very front of the race, barring the few Africans who were there.  The race started and I had no issues with people around me, so tucked into the 3h group where I intended to stay.  After only 2km I noticed that I had to pee, I wasn't desperate, but I needed to go.  I decided to run a bit more before going, so that no 2nd stop would be needed.  I stopped, peed and started off in pursuit of the group.  I caught them back up after maybe 1.5km, maybe a bit too quick but not a crazy sprint either.

The group running skills of people was pretty bad, lots of trips and one guy was swinging his elbows everywhere and hit me about 5 times, later after he hit someone else the person he hit got really annoyed and shouted at him.  A 3rd person had a chat with him, and he immediately apologised profusely.  5 minutes later elbows man hit into me, so I moved to the side, where he followed and hit me again, I said "come on man! FFS" or words to that effect, then realised that he had a disability, not good…

After 10km we were almost perfectly on pace, so I stopped checking my watch.  my heart rate started rising over the next 10km, which was worrying to me, but I still felt good.  After 20km I realised that we were way ahead of 3h pace, the 3h group went through the half in 1:28:30, I went through in 1:28:45 having noticed and slowed my pace.  I was happy to have a cushion, but worried that it could be too fast..

After 24km I noticed that I would need a portaloo, this wasn't a simple run to a tree problem.  I got to the drinks station at 25km and quickly got everything done and started off again.  It cost me very little time, maybe 15-20 seconds, and I could run in comfort to the end.  I finally got to see Katja after 29km on the bridge, she looked very worried, but i reassured her that everything was ok, it was going to be close, but it was ok.  I reckoned I had about 50 seconds "lead" over a 3h pace at that point, though I wasn't gaining anymore, I wasn't losing too much either.

In retrospect and looking at Strava, the next 6km are where it all went wrong.  It felt hard and it had warmed up quite a bit.  I didn't have any idea of my pace, expect for the KM markers but at this point all I could work out was that it was really tight.  In the last 5km I gave up the ghost of getting a sub3 about 10 times, each time then thinking of how much I wanted it and surging on.  I had decided that I could do the last 1.2km in 5 minutes, but faster would be a push. I came around the corner to see the 41km sign and passed it with about 4:45 to spare for a 3h run.  Again my head dropped, but I knew I had to give it my all. A slight downhill made me think I might do it, but the km dragged on until eventually I could see the finishing line ahead of me and my watch read 2:59:45.  The finishing line as more than 15 seconds away though, so with the crowd screaming me on, I crossed the line in 3:00:15.

I wrote at the start of the year that a London good for age time of 3:05 was the goal, but it hasn't been my real goal for quite some time.  It was so close that I could only laugh after the race, that is laugh and almost cry from the pain of my legs!

My excuses:
1) Strava shows my running time as 2:59:33, without the toilet stops I would have broken 3, almost no doubt.
2) The 3h pacers went out 90 seconds fast, in fact they ran the 11.1km between 10km and 21.1km about 75 seconds fast.  It doesn't sound a lot, but I am 95% sure that if they had run an even race, I would have broken 3h with or without toilet breaks.
3) It was a touch warm in the 2nd half of the race. I don't know why they start the marathon at 10:30am, thus ending at 13:30ish for me, but the last few km were getting pretty warm, especially as there was not a cloud in the sky.  I think on a cloudy day I would probably have run sub3.

It doesn't matter now anyway.  I can hopefully run London next year off real marathon training and I am sure I will smash 3h, I want to be looking more at 2:50 really.  Now the next part of my training season starts, cycling season.

Week 17 – Bonn Marathon Week

The first really big race of the year is only 6 days away now, and I am nervous, but quietly confident too!
I have run 2 marathons before, the first was in Istanbul only 16 weeks or so after I started running for the first time.  I thought everything went well in training and I aimed for a 3:30, but I blew in completely and ended up limping in a painful 3:57.  My second marathon was Frankfurt in October 2014.  Training was more consistent, but plagued by my iron problems leading to low haemoglobin in the late summer.  I never really got on track to reach my original goal of sub3, on race day I was aiming for 3:15 and I ran in a not dreadful 3:18:xx.  It was definitely better than Istanbul, but still not ideal.

I think that my under-performance in my marathons is down to my tapering.  I had done long runs that were faster than my marathon pace last year, and with a much lower heart rate, but come race day I couldn't do any more.  That's why I have decided to keep Bonn as close to being the end of a normal running week as possible.  I'm not going to be stupid, but I am going to train fairly normally thins week up until Thursday.  I don't want to have heavy legs on Sunday, but unless I go crazy or do short intervals on Thursday (I won't), I expect my legs will have recovered by Sunday.

The weather is looking a bit warm and sunny for my liking, though 15 is better than the 22 they were predicting last week.  If it clouds over then 15 would be pretty much perfect.  I start at 10:30am, which is a bit late for my liking, it means that I will be running until 13:30 or so, which will be the warmest part of the day.  I can't do anything about it though, so I will just run and see what happens.

I plan to run with the 3h pace group, and this time I will forget my HR and just run with them (I ran to HR in Frankfurt).  It is a "do it or go out in a ball of flames" tactic, so if my HR is 170 after 15km, it could be a painful day, but that shouldn't be the case.  The way I see it, I have 23s/km spare from my HM pace to my marathon goal pace, that's quite a lot!  Hopefully I can cruise the first half, then after 30km or so start to move ahead of the pace group.  My prediction is a 2:57:30.  I'll write a race report, hopefully titled Bonn Marathon – Sub3 – Goal Achieved!

End of week 16 – Duathlon training

As it was Easter, I had Monday off work.  I wanted to really utilise this extra free day, especially as the weather was great, but my legs weren't playing ball.  I ended up going for an evening spin of 57km, so it was better than nothing, but not really the best use of a bank holiday.  It was a fairly good example of going too hard the day before meaning I couldn't train the day after, I won't make the same mistake again in a hurry.

On Tuesday I was really tired, I went to the gym and did some strength work, then went onto the treadmill thinking I would do a hilly run, but it wasn't worth it with my legs feeling so heavy, so I ran about 3km easy and left it at that.
Wednesday was a lovely evening after work, so in shorts and t-shirt I went for an outdoor 11.6km loop.  It was really nice, and felt easy but ended up being 4:44 pace which was faster than expected.  I definitely sweat more than I have been, I'll have to be careful with nutrition in Bonn if it is warm for my marathon.
Thursday was a good one.  I worked until about 17:45, but instead of binning training as I may have felt like doing, I ate quickly then headed out for a cycle.  I did give a little bit more effort, but not 100%.  I was very happy to see that I had averaged 31.9km/h at the end of the 53km ride.  It was my first ride of the year in shorts and short arms, I really enjoyed it, even if I could have picked a better route.
Friday was another lovely evening, so I ran my extended 15.5km route at easy tempo.  I didn't push at any point but I ran a 4:48 pace with a 144bpm average (75% of max HR).  That is a pretty good pace for me whilst running easy and in the warm, so I was happy with that.  On Saturday I was a bit time crunched and wasn't too sure of what to do.  I decided on an intervals session at Willy Wacker running track.  I don't want to over do it and injure myself a week before Bonn, so I ran at 3:45/km for my km repeats.  That would have been crazy fast not too long ago, but the first 6 repeats all felt quite easy.  The last 2 were a bit tougher, but still fine, I ended with 8x1km all between 3:39 and 3:44, the run was 13km total in just under an hour, it's possibly my last intervals before Bonn, not sure yet though.

On Sunday I went for a solo bike ride.  I freestyled the route a bit, and it ended up being pretty flat, but it was 118km at 31.2km/h and 800m of climbing at the end of the day.  I am getting used to my TT bike a bit more now and feel like my position is pretty good.  My shoulders/neck do get quite tight though.  I have decided to try to power through and get used to the aero-position, hopefully it will pay dividends later in the season.  Last year in Wasserstadt I was out of aero-position a lot of the time due to my neck/shoulders, I don't want that to happen again.

And that was that, a good week of training no doubt, but again no swimming.  I was thinking about it yesterday on the bike, I will swim 2+ times a week after Bonn.  That is not a promise, but I will really try to do it.  Freibad season starts soon which will make it easier for me to get to a good swimming pool, I can also swim before work in Nieder-Olm if I ever feel obliged.  It is getting a bit ridiculous with my lack of swimming at the moment though, I will be happy with another 38m swim in Wasserstadt, but I don't want to convert that to a 90m swim in Köln like Jochen did.

Running: 43.1km (787.1kmYTD)
Cycling: 228km (1527km YTD)
Swimming: 0km (28.25km YTD)

End of week 14 (distant memories)

Right, here is what I remember, along with what strava/movescount say I did!
Monday I did my 7x1km intervals, I did the last 2 faster and the last 1.5km in one interval instead of 1km.
Tuesday Swimming 2km in Mombach, so 22km cycling there and back too.  I seem to remember it being better than I had feared after a long lay off from swimming.
Wednesday: I did some 400m intervals but my calves were feeling dead tight after a few in the Kinvaras, so I went and did some general km repeats instead.  Mainly pretty quick, like 3:45 or so pace.  was 12.5km at the end at 4:26 pace, not sure the GPS is right with that though.

Thursday: I ran before work my 11.6km route.  I noticed that my feet were hurting afterwards, day 1 of Plantar Fasciitis!  I decided not to run my planned long run on Friday because of that.  If it wasn't called Plantar Fasciitis, I wouldn't have been worried, but it is and I have heard lots of horror stories about it, so I was being cautious!  Arne telling me in seminar that my running career is over but i just hadn't realised it yet was too comforting either for some reason!

I went to Hamburg for a weekend of drinking on Friday.  I don't think bowling or pool count as exercise, though I did swim 2km and run a single 1km on the treadmill, just to do something and not hurt my feet.  That was it for the weekend, not a big training weekend.

Running 35km (702.1km)
Cycling 0km (no chances 1083km YTD)
Swimming 4km (28.25km YTD)

End of (where are we now?) week 15

I didn't write last week, poor from me, but I was in Hamburg and had quite a bit on at work. I'll try to remember what I was up to!

First: this week. It's been a really good one (for cycling and running!). My plantar fasciitis was a bit painful at the start of the week, but now I can hardly feel it, so that's pretty good. On Monday I decided to do a hilly treadmill interval run so that I wouldn't further injure my feet. It went well, I even sped up to 12km/h for the last intervals, which I'd never done before. I did a bit of strength work before that, all good.
Tuesday I went to the gym again, this time I ran 20+ minutes very easy, then did 25 mins hard on the elliptical. I didn't even know that the elliptical could be hard, but my heart was up in the 160s, so that counts as hard! Again I did some strength work.
On Wednesday I was feeling a bit lazy and the weather outside was awful, so I cycled on the trainer for about an hour (a bit less due to trying to fix the trainer!) it wasn't hard riding or anything specific, just better than a day completely off.
Thursday I did proper 1km intervals on the treadmill at the gym. I cleverly decided to do them in the evening after eating dinner, so I managed 2km, then a toilet break, then 2km then a toilet break then 1.5km and a final toilet break before giving up and going home! Again I had done some strength work beforehand…

Good Friday is a bank holiday, so I met up with a bunch of TCEC guys and went to ride some hill repeats. We decided to do 2×2 climbs with a loop between, but that became 2×3 climbs. I started off a bit too fast, getting to the top in 1st place on the first climb, even though I felt like I was holding back. 2nd climb was 6 seconds slower, and I was 2nd place, then it got worse and worse. I was always 3rd for the other climbs, so it wasn't a nightmare, but I lost 30+ seconds per climb (3:20-3:54) from the first to the last few. I think I went too hard and lack muscular endurance on the bike.. it'll come when I get the miles up in spring/summer.

See the race report for yesterday. It was a great confirmation race before Bonn in 2 weeks.

Today I cycled 114km with Jochen and Dimi. I was a bit peeved to start with when they were giving it everything on the flat and every bump, I just wanted to go easy as my legs weren't feeling 100%. in Hausen they went off ahead on the 6km long hill, but soon enough the gap plateaued and I started to catch them near the top. I got back to Dimi and was about 10m behind Jochen. As the day went on they seemed to be running out of gas, and I was feeling better and better until I was having no issues staying with them on the way home. It ended up being a good ride.

Running 42km (744.1km YTD)
Cycling 216km (1299km YTD)
Swimming 0km (28.25km YTD I am an idiot)

Race Report – Rheinzabern OsterLauf (Half Marathon)

Right I haven’t updated for last week but I ran a half marathon today so will do my race report and get back on track with the regular updates tomorrow!

Jochen has been planning the Rheinzabern Osterlauf for a while, but it is a long way from home for me, and he wasn’t going to come back to Mainz after, so I was going to give it a miss… until on Thursday he changed his plans and offered a ride there and back, so I was on for a last tune up race before Bonn!

Last year I ran the 10km in Rheinzabern, I was really happy with a 39:56, a new PB, but things have moved on a bit since then. My aim for the half marathon was a 1:23:00 or better, as that would mean that my half marathon time is as good as my 10k time, and both would predict a way faster than 3h marathon, my big pre-season goal. I did also hope for a top 10 finish, but that was very dependent on who turned up..

So we signed in and did very little warm up. The weather was cold, about 4 Celsius and raining, good race weather in my opinion. With only 300 runners in the field, there was little traffic, so I wasn’t held up at all. The first k I was actively trying to run slower, but I passed the KM marker after 3:47, too fast. Jochen had planned to hang on as long as possible, as he wanted to run as fast as possible, with 1:25 being a goal time. He stayed just behind me as I tapped out km after km in just under 4:00/km pace. After 6km I was feeling great and the wind was behind me and without really trying I accelerated to 3:45 pace.

That was when Jochen dropped behind and I started moving through the field. There is a cross-back after about 9km and I counted that the first 8 were well clear, then came 2 groups of about 10, then me. I was pretty sure of catching the 2nd group, but the first would be tougher. 2km later I was into the 2nd group, which had started to splinter. A guy in red was going off the front, but I caught and passed him by 12km. There were a few people falling back from the first group but not enough yet, and man in red was hanging on behind me. I had gone through 10k in 38:42 and then 15km in 58:04, so the pace was consistent and good. After 17km I caught 2 more with man in red still behind me, then came the 2nd cross back (its a 2 loop race). I counted 11 ahead of me, all pretty well clear too, so top 10 was out, but sub 1:22 was looking good. It was only after the 19km marker that I really started to feel the pace and it hurt.

The last 2.1km were purgatory, I knew that any decent pace would get me my goal, but I think the man in red passing me hit me mentally, even though I had expected it to happen. I saw that no one was behind me, so I could just do what I could do, and see what happens. Through 20km I worked out (possibly incorrectly) that a 3:45km would get me a 1:21:30, I fancied that and was even mumbling 1:21:30 with each breath! but Through 21km in 1:21:25 I realised that wasn’t happening but I ran in a self-timed 1:21:49, great!

I got a cup of tea and saw Jochen sprint in a 1:24:58 (somehow rounded up to 1:25:00 by someone!), to round off a very successful day. The results were soon posted and I was 13th overall, and 3rd in my age group 🙂 So I got a little easter basket for my effort, which was nice.

So there is not much more to say – don’t F up the last 2 weeks to Bonn, and run and even paced 2:59! Vdot says I can do a 2:50:45, so 2:59 should be easy… right!

End of Week 12, Start of week 13, Midweek update!

I am running late… again!

So last Thursday I already had run, and said in my midweek update that I wanted to go swimming. Well that thought didn’t stay in my head for too long, because by the time I got home, I didn’t want to swim anymore! I was a bit tired so took the evening off. On Friday I did my long run straight after work. Without the stomach problems that had plagued my last 2 long runs, I managed a 32km run with 10x 1km marathon pace/1km easier pace in the middle. There were some hard uphill intervals which I pushed through to keep marathon pace up, and one in Zornheim where a 4:15km wasn’t happening, not up a 7% hill!

I felt fine after my run, and on Saturday I wanted to cycle a bit and swim. I ordered a new cassette and chain for my road bike, so decided to put them on my bike. Now I am not the world’s best mechanic, but I was happy to get the cassette off easily and get the new one on, no problems.. Then the chain. I opened the old one, took it off, put the new one on and went to close it, except that I had to wide links facing each other. I couldn’t take another link out, because then it would be too short, so I tried to re-add links in. After a bit of a fiddle I managed to snap the chain tool, so I couldn’t ride my road bike. I was really really peed off, so ended up doing nothing all day Saturday!

On Sunday I cycled my TT bike to Undenheim to meet up with Dimi for a long ride. The weather was a bit chilly and breezy, but not bad. I was happy to be able to stop in Undenheim before he got there, as my bike was so badly set up for me it was hardly rideable! With the saddle about 4cm further back and 15degrees higher, and the back brake closed(!!) I was good to go. We cycled south over quite hilly terrain near Rockenhausen, with the wind, before turning back towards Mainz, against the wind. The last hour and a half were hard work, but sharing the work we managed it quite well. Dimi was fast on the hills again, occasionally putting me in difficulty, but by the end of the day it was pretty level, I tried to drop him on the Wolfsheim climb, but couldn’t quite manage it, damn! End result was 125km at 28.9km/h, a good ride.

Embarrassingly, I didn’t swim at all this week. I really couldn’t bring myself to do it, I need to get back into it somehow, but it was a bad week for swimming.

Running 74.8km (667.1km YTD)
Cycling 125km (1083km YTD)
Swimming 0km (24,25km YTD)

So as I am writing this on Wednesday 25.03, I am already well into the training week of week 13.
On Monday I did my 7x1km intervals on the treadmill. I felt great and my HR was lower than normal, so I increased the speed to 16km/h. I also did the last 1,5km as one interval. I was feeling very happy with myself, but then I clicked on the gradient and am now not sure if I was running at 0% or at my normal 1%. If it was 0% then it wasn’t so great, at 1% it was a great workout!

Last night I cycled to swimming! I swam 2km, all not crazy fast, but it wasn’t too bad really. I will try to get to the pool again sometime this week, though as I am going to Hamburg from Friday to Sunday for a stag-do, it could be difficult.
I am planning on doing more track intervals tonight. I haven’t decided what exactly, I think maybe the 1-2-3-2-1 pyramid that I did a couple of weeks ago. Tomorrow I might cycle, otherwise I won’t be cycling at all this week. That wouldn’t be great, but the clocks change this weekend!! WOOHOO, then I can actually ride in the evenings. I am really looking forward to it. I want to kick start my cycling season with some 250km weeks, I hardly managed any last year, so getting them in early this year would be good.

Friday I will run before going to Hamburg. Saturday I hope to be able to sneak away and either swim or go to the gym, same on Sunday, though I get back at about 5pm, so I could go when I get home.

I entered Bonn marathon, it’s only 3.5 weeks away now. I want to find a race on Easter weekend, but I can’t find anything that I can get to and from easily… If not I will try for a big cycling weekend over easter, maybe with a running time-trial to keep me ticking over. 3 hours is looking on, and last year 3h would have been 2nd best man in my age group, so I would have won 100€, that would be awesome, I’d basically be a pro!

Back on Sunday!

Midweek update – week 12 and random thoughts and plans

I have been quite busy this week so far, so I thought I would write a little midweek update 🙂
On Monday, I went to the gym did some leg strength work and did a hilly run on the treadmill for 45 minutes. As always the 6% and 7% parts are quite tough, but I think it has got a touch easier than last time I did it a month or so ago, so that was a good thing. I think I will try it at 11.5km/h next time out.

On Tuesday I ran before work, just faster than 5m/km pace and nice and easy. Not much to report.
I planned to swim straight after work, before going to the Irish pub for St Patrick’s Day, so at about 18:30 I went to Taubertsbergbad, only to find that only one double lane was open to the public. A quick glance inside revealed about 15 ‘swimmers’ in this lane, all swimming back and forth ‘breaststroke’. There was no chance I would actually be able to swim there, so I binned it.

After St Patrick was celebrated (I’m a lightweight nowadays, I only managed 3 Guinesses), I ran on Wednesday evening. I decided to go for simple 400m repeats, the first of which was in 73 seconds, then gradually slower down to about 80 seconds over the next 7 repeats. The toilet was calling and my calves were screaming, so I left after only 7 intervals and jogged out a just longer than 10km run. I need to work on my speed work in minimal shoes, my calves were not happy at all, and still aren’t now as I write!

This morning I got up at 6am and went for an easy run. I realised that that means I have run everyday this week, and I plan to do my long run tomorrow, so that will be 75km or so before the weekend, but the weekend will be very light on running, so I think that is ok. I didn’t fancy my normal loop this morning for some reason, so I cut back through the part of town where I live and did a slightly shorter 10.6km run.

Tonight I want to swim, I won’t lie, haying not been to a TCEC swimming practice for a long time, I am a bit worried about it, but I will go anyway. Then tomorrow I will run long after work. I am going to try to eat simple low fibre food until then, so hopefully I won’t have the stomach discomfort I have had during my last 2 long runs. The current plan is 5km normal to start with, 20km of 1km marathon pace, 1km easier, then 5-10km easy to end the run.

I’ve planned a long ride on Sunday, I plan to ride the Undenheim RTF route.
http://www.gpsies.com/map.do;jsessionid=D3CEAFDB8C941269908C3076FE020DEC?fileId=mjbeuzipodvejfon

It’s ‘only’ 110km, but Undenheim is 17km from home, so that would be 144km total. I have posted in the TCEC facebook group to see if I can get a group to ride, no positive replies yet! Dimi is in though.

On Saturday I want to keep it relaxed. A swim and a short cycle. There is important balcony work to be done, so I won’t fill my day too much with training!

To the random stuff: profile-design-fc25-hydration-system-17

I want me one of these bad boys, it has a GPS holder, is aero and holds a load of liquid. It would be good to have before Wasserstadt.
I need to get a torque wrench. By some sort of amazing coincidence, both of my bikes have the same bottom bracket and I can use my ordered powermeter on either, when it arrives. Apparently a torque wrench is pretty necessary if I want to not break the cranks, so I will get one before the power meter arrives.

I have been reading about ‘proper Ironman training’, the general consensus seems to be that running can be reduced to very little, as long as you’re fit and can cycle like the wind. I think this summer might be a big cycling summer!

One last thing, I have been looking at when the outdoor pools (Freibäder) open. Apparently it won’t be until at least late April, which sucks, I don’t see me getting in a big load of swimming until after that happens, and even then it is unlikely! The clocks change next weekend, then it is go time for evening cycling…. 300km weeks here we come!

Oh yeah, I weighed myself once and was 77.5kg, not great but not bad. 76kg for Bonn would be good.

Start of week 12

As I am writing this on Monday evening, I can accurately predict that I will do hill intervals at the gym on the treadmill on Monday after work! I also did some leg strength work.

Tomorrow’s plan is to run before work, then swim after work at Taubertsbergbad, before celebrating St Paddies Day at the Irish Pub. On Wednesday I would like to run before work again, and cycle after work. I feel like doing some short intervals on Thursday for some reason, I might do a pyramid again but 400-600-800-1000-800-600-400, the paces would be hard to work out as I have little idea! lets say now 1:15-1:55-2:40-3:30-2:40-1:55-1:15, is that reasonable? I really don’t know but lets find out!

Friday would ideally be long run day again with a good portion at race pace, followed by a Saturday swim and cycle and Sunday long cycle.

I pre-ordered myself a powermeter today, I am both excited and nervous about it! It is a 4iiii Precision, a new crank based powermeter that promises to be like stages but cheaper and more accurate. Fortunately they will be pre-assembled on the crank arm, not DIY like they first planned!
1422443320682-9hpbn7lpbamv-700-80

I have never trained with power before, but I think it can only help for pacing the long distance and middle distance races I have planned this year 🙂 I have no idea when it will get here, but I am looking forward to it, I can plan some proper intervals too, it’s done wonders for my running, hopefully it’ll be the same for cycling…

5 weeks to Bonn marathon, oh yeah, I am not going to do the Tour of Flanders, too much effort, I would have to do it alone and I could better use the 4 day weekend training at home, sad but a good choice I feel.