Run, Koper, run

A week I spent in Warsaw; a bunch of easy trainings. 20 16 May - 22 May This week's totals: 4x, 4:47, 44km [4:47] Next week's plans: 5x, 7:02, 73km 0:43 1:25 1:26 1:13 7.6 km 14.8 km 15.2 km 13.1 km ER 7km ER 14km ER 15km ER 12km 137 hrm 141 hrm 141 hrm 136 hrm 5:00 min/km 5:30 min/km 5:59 min/km 5:25 min/km Another easy week. I started off on Tuesday by having a short raining in my new Five Fingers! I'll try to write more about them in a separate post, but long story short: running in them felt great, but will take some getting used to. Plus they gave me blisters so it'll be a while before I can put them on again. Besides that I did 3 easy trainings; not much to talk about. I did most of them in the Kabaty forest in the south of Warsaw. Very nice place for running; some photos below. Next week I'll probably still take things easy, only on Tuesday I'm going to run 12K in Rock & run . Then hopefully the week after that I'

Easy, slow week. 19 9 May - 15 May This week's totals: 4x, 4:37, 44km [7:07] Next week's plans: 5x, 7:02, 73km 1:12 1:14 1:26 0:45 12.5 km 12.6 km 12.1 km 6.5 km CROS 12km ER 12km ER 12km [SW] jog 6km 140 hrm 137 hrm 134 hrm 124 hrm 5:30 min/km 5:36 min/km 6:11 min/km 6:27 min/km modern dance (1:30) gym (1:00) Not much to say. Over the weekend I organized my friend's bachelor party, i.e. 3 days of heavy drinking ;). Still I managed to go for an easy jogging on Sunday night, closing off the week with 4 trainings. The first photo below is an evening shot from the bridge that I cross on most of the trainings I do. The second shot is from the Wednesday run when we had to wait for this vessel to pass by the water gate, before being able to cross it. Next week will, most likely, not be much better than this, but afterwards I hope things will gather speed.

Slow week, recovery after the marathon. 18 2 May - 8 May This week's totals: 4x, 5:24, 50km [7:22] Next week's plans: 4x, 5:57, 60km 1:36 1:03 1:55 0:50 13.1 km 10.9 km 18.4 km 8.0 km ER 13km [SW] ER 10km RT 18km ER 7km [TM] 128 hrm 136 hrm 137 hrm 140 hrm 5:56 min/km 5:30 min/km 6:03 min/km 5:27 min/km body pump (1:00) gym (0:50) Usual suffering after a marathon. On Monday & Tuesday walking (especially climbing stairs) was mighty painful. But on Wednesday I already decided to join the Sportsworld running group and did 13km with them. Two more easy trainings this week and on Saturday a 18K running trip. I took some photos on the way (see below).

1/05/2011 marathon Long Branch, NJ, US 3:25:40 4:52 min/km 168 hrm 141/1855 (7.6%) Wake-up at 6:30, quick breakfast & drive to the start site. I'm only half an hour before the start, so I rush through the warm-up and head to the starting line to secure a good spot. Gladly the path there is very wide and it's easy to work my way up pretty much to the front. Some guy sings the anthem a capella -- and does a pretty good job at that. We go. Ready, set, ... I want to follow the pacer for 3:15. I know it's the smart thing to do. And I do that. For 200 meters. Then the excitement takes over and I overtake him. Go at my pace. It turns out to be a pace for 3:12. I feel good. I pass miles with Swiss clock accuracy; 7:20 per mile. It's warm. Luckily there are many water stations and I don't miss a single one; sometimes even grabbing two caps: water & Gatorade. Quite quickly I'm pretty much on my own, with only few runners around, so ther

The marathon week! 17 25 Apr - 1 May This week's totals: 4x, 7:56, 83km [8:06] 2:02 1:16 1:06 3:31 20.5 km 10.8 km 9.5 km 42.4 km FR 10x1km/1km ER 10km ER 10km S! marathon (New Jersey) 165 hrm 140 hrm 143 hrm 166 hrm 4:19 min/km 6:31 min/km 6:31 min/km 4:50 min/km Not much I can say; I already wrote about this week in the pre-marathon summary and about the marathon itself I'll write in the upcoming post (hopefully tomorrow).