It's been a while but finally I'm back

It's been long long time since I last time wrote here. There are many reasons for that, but mainly I just did not feel like writing the blog anymore.

So why do I write now? Last couple of weeks I have been in flu and not being able to train. I'm recovering but still having problems with my lungs. During the last month or so I have thought a lot why I am running. I mean I like sports, I have always liked to challenge myself and surely I also love the feeling of pushing my limits and seeing where it takes me. But I realise also I need to set myself a goal to motivate myself to do the training. I plan the next race, whether it is a time goal or just a physical challenge, something I need to work towards. I often think I do not need to do the racing, I can just run for fun and enjoy the joy of running outside, the fresh air, the nature, the movement.. But then I always book a race, set a goal and plan my race(s). The excitement of starting a new training period, the progress I see happening in my running speed, the joy of feeling the physical progress whether it is for running speed, strength or flexibility, it is so rewarding.

So why did I decide to write again? Lately I am working a lot, it's going well and I really enjoy it. I love living the mummy life with six year old and doing all funny things with him. Often I feel I have no time to train, there is everything else that comes first. I may skip the training for few days but then I remember how I feel when I do not train, I know it has an enormous effect on my well-being, whether physical or mental. I know I need to get myself moving, to push my limits and clear my head. And I think by writing about it I can remind myself why I keep running, it's my way to follow my route to be the best of myself and maybe I can inspire someone on my way there.

This picture is from my first marathon, just before the finish line. I can still remember the feeling, it is my inspiration for the next projects.

Time for tapering

Another 12 days to go to Hannover marathon and while I am really excited about it, somewhere back of my mind I have a concern if my back can handle it. I have had great time with training, I have done many exciting runs and the 10k test run in Paderborn Osterlauf went well (well I expected to be a bit faster but well enough anyway). So now it is time to relax and just wait?

Unfortunately since our skiing holidays I have been struggling with my back and have constant pain as soon as sitting, standing or even lying down. The good thing is any kind of movement is good, surprisingly all my runs have been pain free. One could say it is the endorphines, I just think I am meant to keep moving :) Because of the pain I have shortened couple of the long runs this month and skipped few runs completely. I have been working a lot with my core, doing yoga every second day and some additional planks, squats etc. It really helps and I feel since I made the decision to really work on that more regurlarly, the back is doing better and as bonus my mobility has improved.

What's wrong with the back then? I wish I knew. I am back at the physio, he is doing his best to crack the right movement to the lower back and legs again and hopefully that will help. If not, there is this chiropractician lady living just behind the corner and what I hear she is comparable to god. Nobody knows if she is retired (Just to note, I am living in a small village and your know everything via grapewine so not necessary all the facts are available) but if the physio does not help, I am desperate enough to just ring her doorbell and beg her to treat me.

So 12 days to go to #runnover and how do I feel? I am sure I will be able to run the half marathon. I give up for any time goals as it depends on the condition of my back on that day. It will surely hurt especially on the last kilometers as I skipped some of the long runs but a bit of pain is part of game I guess. Therefore all in all, I am sure it will be great experience and I just have to not stay relaxed!

Keep on running

It has been a while since I last time shared my training with you. Apologies for that, it has been all about keeping going, make sure the everyday life runs smoothly and even with little motivation to force myself to go out for a run. As despite of all, there is no run I had regretted afterwards. But I sure had if had not done them.

While ago I really lost my motivation to train. I was extremely busy, there were many things going on both work and private and I was tired all the time. I could have slept days long and every morning a colleague was asking how I was doing, my answer was "I am tired." I still today do not know where it came from but I am really glad I feel normal again. And most importantly, I do not need to force me out for a run (or training) but I actually long for it if not regular. 

Last weeks I have been following my training plan for Hannover half marathon, the same overall program every week: Intervals in the beginning of the week, tempo on run on the mid-week and the long run during the weekend. I have actually made long runs a bit longer than recommended by the program I am following. I have still not decided if I will run Berlin marathon this year, I got my place, I paid my participation fee but I am still indecisive if I want to have all those long runs during the summer. Should I? At the moment the long runs do feel good, however I have not done longer than 19km so far. And actually it is more about the time I end up spending on the road that I am concerned, I still need to work, I want to spend time with my family and see my friends. And I wonder if it is possible to have it all. 

It is another 42 days to go to Hannover, training is going well and I feel great. In a one week time I have break from running and focus on skiing, I am sure my legs appreciate the change as much as my mind loves the mountains and full day outdoor activities. So keep on running my friends and of course, follow #runnover in all social media.

Yesterday I run in one of my favourite routes in Solling forest, what a beautiful day and a beautiful run. Just love it.

7 reasons why I love interval training

I used to hate interval training but as I know they are good for my running and will improve my performance, I have introduced them as a regular part of my training program.

This is my list of the reasons why I love interval training. I discussed today with a colleague how mind is a beautiful thing, this is all about it.

1. It is great to see your average pace to go down to numbers you could only dream about. It doesn't matter it is only for 400/800/1000 meters.
2. When in hurry, you make the same effort in a shorter time.
3. It is easier to motivate yourself to run just 4 times 800 meters rather than 10k. You can always motivate yourself for just 800m more.
4. Interval training makes you faster, no doubt about that.
5. It is fun and great change to the routine. There are endless opportunities to build you interval workout and you find the one which suits you best.
6. It is mentally refreshing and gives your mind another focus.
7. You feel great afterwards and are proud of yourself.

The joy of a training plan

I wrote earlier about my lost motivation and it seems to be my theme in the last few weeks. I am still suffering of my back, finally I found someone who can help with it and I truly hope next week my tone is more positive. Meanwhile I am glad I have a training plan which keeps me focused.

You know the joy of a training plan is that it actually tells you what you need to do. There is no way for the typical excuses: "I'll do my run tomorrow." "It is too cold/rainy/dark outside." "If I rest another week, I'll be happy to train again."and so on. No, the training plan says I have an interval training in my program and I head out, step by step I go ahead and after couple of kilometers I am really glad I went out. It turns out to be a good run and I feel so much better afterwards.

Training plan for half marathon

This week I have been working on my training plan for the half marathon in Hannover. I keep following the same principles I used for the marathon training: 1) maximise the benefit with minimum effort, 2) run three quality runs a week and not more, and 3) focus on core and flexibility.

The first point should be obvious but as I have to be realistic with the time I have available for the training, I better make sure what I do will have the most benefit. I still want to run the half marathon fast, I mean my fast with goal time around 1:47. With this plan (including runs, cross-, core- and flexibility training) I train 4 to 5 hours a week, but each training has its very focused purpose.

Three run a week it is and not more. I have now followed the plan from Furman institute few times and I truly believe in it. Especially knowing that I am prone to injuries, I therefore avoid running two days in row (with a few exceptions as you can see in the plan) and prefer to give more focus on the supporting training. I also feel I am better recovered from my previous run and therefore can make best out of the run ahead, which surely has the effect on the quality of the training and allows to keep the relatively high pace (I do my long runs @5:20min/km, tempos @4:55min/km and intervals between 4:15 and 4:33 min/km (depending on the distance)). I know the pace is too hard for me in the beginning and I need to get used to it, however after couple of weeks I should be ok to follow it.

I met an orthopaedic doctor this week due to the continuing back pain and his first comment was that there is no return after one turns forty. Even it was meant as a joke, it was not so encouraging. I realised the importance of core strength and flexibility training while training for the marathon and it is an essential part of my training which I keep doing. I do regularly 1-2 core training (yoga or pilates types of training depending on my mood), proper stretching after each run combined with blackroll massage and at least once a week longer stretch training (up to one hour). Additionally I cross-train once a week (either rowing ergometer or hopefully soon cycling) if my other schedules allow it.

I planned twice a 10k race during the ten week plan. I realise it might be a bit too much, so the first one in end of February is with a question mark. It is a trail race in Bad Salzuflen with high ascent/decent and I aim to do it more as a tempo run rather than a race. But I think it would be fun so that's why I planned it in and depending on how the training goes and my body feels, I decide later on if I attend or not. The second race is a street race in Paderborn just two weeks before the half in Hannover. I wonder if it is too close to the half race but on the other hand it can be a good pace check for the half marathon.

The Furman half marathon plan is actually for 10 weeks but as we are going for a week skiing in between, I decided to start a week earlier and just add one week in between for skiing. Not the ideal but I do not plan to run during the week on the mountains so I have to make best out of it.

So this is it for the next 11 weeks, the moment the training plan is ready it gets easy. Then is just a matter of following it!

About motivation

It's been a hard week in many ways. I have been busy with lots stuff both mentally and physically and due to that I was exhausted and did not want to think of training. I realised my motivation went up and down, I wanted to train but at the same time also wanted to just crash on the couch. It was dark and cold outside and I felt like using it as an excuse not to go for a run while at the same time really wanted to crab some fresh air and sweat a bit. And on the top of the mixed feelings, my back was hurting again. Finally I did some easy short runs, played tennis with a colleague and started looking for my motivation to train. It is another 12 weeks to go for Hannover marathon, where I plan to run the half.

We went today for sleighing and I decided to run back home from there. After two hours of snow fun and climbing the hill with the sleigh one would not first think of running. However I sticked to my plan and run the 10k down from the forest to home. It was literally downhill running with 400m descent but it was also the forest route in 10cm of fresh snow. Surely it was not the smartest thing to do with my back pain but it felt like powder snow in skiing, you just enjoy every movement you feel and hear the snow. It was lovely relaxing run in all quietness in the forest, just what I needed to refresh my mind and remind me about the joy of running.

With the great feeling after the whole day outside I decided to start working on my training plan for Hannover. I hope to run faster than year ago, under 1:50 would be great and closer the 1:45 the better. The coming week I will focus on finishing my training plan and just enjoying my training, next week it will get a bit more serious. Looking forward to it!

When the kid goes to the movies, what do you do on Sunday afternoon? Strecthing my back and doing my training plan...