Half Marathon – Training Week 10 (11.12.207 – 17.12.2017)

Actually…this post doesn´t even deserve the title “week” – because I just went for ONE run, simply because first off I was having a cold creep up to me and also was at the Nothing More concert – and then had massive pain in my body…and for the sake of my health I ditched all following runs that week.

Tuesday

Warm-Up 10min (HF zone 1-2)
Task 45min (HF zone 3)
Cool-down 5min (HF zone 1-2)

The first run on which I tried this active warming oil – because no matter how hard I train, my legs feel cold and my body feels cold. Especially when I have to take little breaks due to traffic lights, it was terrible before. And now it´s been MUCH better, yet I still need to be working on the dose of oil I am using to find the perfect amount.
The run felt good, I was laid back pretty much, up to the point where I didn´t see a puddle and stepped into it – bäääm, shoe soaked, foot cold, cramps. And from that point on it was just no fun anymore and felt like a struggle to survive…

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Half Marathon – Training Week 9 (04.12.207 – 10.12.2017)

Tuesday

Warm-Up 10min (HF zone 1-2)
Task 40min (HF zone 3)
Cool-down 5min (HF zone 1-2)

So it was the first run after my break –  – and to be totally honest, I am not really fully certain, if it changed anything. My legs felt okay, but I had this odd pain in my hip to reappear and then it was gone again and back again and it really was weird.
I more and more have the feeling that my mind is the most struggling thing right at the moment – something is blocking me and I am not sure what is going wrong there..

Thursday

Warm-Up 16min (HF zone 1-3)
Task 1: 6min (HF zone 4-5)
Task 2: 2min (HF zone 3)
Task 3: 6min (HF zone 4-5)
Task 4: 2min (HF zone 3)
Task 5: 6min (HF zone 4-5)
Task 6: 2min (HF zone 3)

Cool-down 5min (HF zone 1-2)

Running in the rain…clearly not my fave and usually a pain in the neck – but I managed to hit the runners´ high again, it kicked in all of a sudden and made me happy.
I love this one second that turns from torture to extreme happiness…makes the running worth it all! And I felt a bit better about my running, though I am upset about not seeing any real progress.

Saturday
Warm-Up 10min (HF zone 1-2)
Task 1: 1:10h (HF zone 2)
Task 2: 15min (HF zone 3)
Cool-down 5min (HF zone 1-2)

Long run time! And that during unstable weather…it was a waiting game to see when to start the run and then I had the sunshine maybe for 15 minutes – and besides this there was hail, snow rain, heavy rain and hail again.
But no matter what, it was fun – probably because I also didn´t fully stick to the heart rate (added 5% on the actual limit) and thus was able to run my speed and not end up walking again every few seconds!

2nd month in – half marathon training


Second month of training is done – whilst tiny improvements are visible, the learnings are still numerous and feel bigger than anything else – especially since my body is still in the phase of adapting and getting used to all the training…


Don´t feel it – end it
Sometimes, you start your run and you run and your body just….it doesn´t really like it. You don´t feel it. I learnt: forcing it doesn´t always help, neither body nor mood.

More focus – more exhaustion
When I started this training, I had been used to run – and run, and not worry about heart rate or anything, and I was dead afterwards body wise because of mostly a too high heart frequency. Now, my distances are still shorter than before, but I am exhausted just as much. And I was irritated. how can that be? Well, now I run with my brain turned on, I focus more on how I run and need to adjust. And that IS exhausting.

<5°C – running in winter? How?
Let´s face it – I have never been running in temperatures in late autumn and winter, and temperatures under +5°C is something I never imagined doing before. Running with gloves, a scarf and facing how tough it is to breathe through there – that´s what I really had to face. I am someone who is easily freezing, and people laugh at me about looking like an all wrapped up ninja when running.

No comparing
…to when I was running without the heartrate check…you cannot compare unhealthy running to now healthy running. I don´t feel like passing out after running anymore, I don´t feel that massive exhaustion I felt before – simply because it´s more controlled and in healthy areas.

Don´t forget the other sports
I really noticed one thing – I wasn´t able to really make it to the gym. And I neglected all the workouts that I have done before. And I learnt: I need to get back to gym. Urgently!

Mud is extra stress on the legs
I love mud. I love running in mud. I have the matching shoes for it and I don´t care if my equipment gets wet and dirty. But my legs really seem to be put unter much more stress and exhaustion  than usual. Especially my ankles seem to not really be into mud in this second month…

Half Marathon – Training Week 8 (27.11.207 – 03.12.2017)


Week 8- and I only did one short 40 minutes run after which I had to face the fact, that it´s time for a break.

Why? Well, several reasons.

The pain in my legs when running is one of those reasons – every step my lower legs hurts, and so did my ankle. Another reason is, that walking up stairs or down the stairs lately feels like climbing a high mountain. Every step feels like it´s a major struggöe and every step feels like it´s a major achievement. Simply because I can do this step.

My legs are tired and I think my whole body is tired – that´s what I decided not to go for a run until at least coming Monday. And since my body seemingly really begs for a break, I also decided to not go to gym most likely. Maybe on Monday, but not before.

Only stretching and some flexibility work, besides: relaxing. And regaining power and strength and hopefully also more positive vibes. Because right now I am angry at my body and generally upset….

Half Marathon – Training Week 7 (20.11.207 – 26.11.2017)

The fourth run I couldn´t do anymore, so I am stuck with three runs again which really starts to be annoying.


Monday

Warm-Up 10min (HF zone 1-2)
Task 35min (HF zone 3)
Cool-down 5min (HF zone 1-2)

I was really motivated though my legs felt tired still from the long run on Sunday – and that really did reflect on my hilariously slow speed. I feel like I haven´t been that slow for ages, even though it was a mind-freeing run in the damned dark once again.
But at least I had the feeling that my heart rate becomes more predictable and goes down quicker than before…at least something positive 😀

 

Wednesday

Warm-Up 14min (HF zone 1-3)
Task 1: 5min (HF zone 4-5)
Task 2: 2min (HF zone 3)
Task 3: 5min (HF zone 4-5)
Task 4: 2min (HF zone 3)
Task5: 6min (HF zone 4-5)
Task 6: 2min (HF zone 3)

Cool-down 5min (HF zone 1-2)

My left leg somehow…it wasn´t too convinced that a high-tempo run would be a great thing to do, but I pulled through of course, because it really felt good after that one line was crossed.
And wearing my new jacket from Asics, I really felt so well and not like something was in the way as it usually had felt when doing these kinds of runs. My running index though said something different…

Friday

Warm-Up 10min (HF zone 1-2)
Task 30min (HF zone 3)
Cool-down 5min (HF zone 1-2)

The first 20min were hell, and afterwards it really went smooth – except for the very last meters where I was lost in thoughts and then tripped into a damned hole on the floor that I didn´t see due to the dark…and since then my ankle and leg hurt like hell – putting weight on is pretty much impossible.
But at least that happened at the very last metres of the run, because though I struggled, distance and heart rate were quite well I would say!

Half Marathon – Training Week 6 (13.11.207 – 19.11.2017)

Monday

Warm-Up 10min (HF zone 1-2)
Task 45min (HF zone 3)
Cool-down 5min (HF zone 1-2)

6.66km – what a nice evil distance it was, totally not intended but funny at last. My lung was struggling a bit with the cold air, with my scarf in front of my face it became better though. And then it was a mind-clearing run, I felt free and happy afterwrds. Totally worth the time!

Wednesday

Warm-Up 16min (HF zone 1-3)
Task 1: 6min (HF zone 4-5)
Task 2: 2min (HF zone 3)
Task 3: 6min (HF zone 4-5)
Task 4: 2min (HF zone 3)
Task5: 6min (HF zone 4-5)
Task 6: 2min (HF zone 3)

Cool-down 5min (HF zone 1-2)

Cold. Dark. Foggy. And when you breathe out, it becomes even foggier in front of your face. And when you actually only want to go back to bed, the run couldn´t be any worse. You would think. But it was actually a really good run, more with a focus on really being handling the heart frequency well rather than going to the limits just to be fast and faster…

Sunday

Warm-Up 10min (HF zone 1-2)
Task 1:10h (HF zone 2)
Task 2: 20min (HF zone 3)

Cool-down 5min (HF zone 1-2)

I used the little bit of sunshine outside and started my run, and it remained sunny – luckily. BUt the run itself wasn´t all good though the landscape was, I felt like my heart rate was up more than it usually was and had no idea why. Maybe because I am fighting a acold, could be but…who knows. I just hope my heart rate is gonna be lower the next time.

Half Marathon – Training Week 5 (06.11.207 – 12.11.2017)

Well, you know, running on this polar programme from my running watch, I was kinda told that the first month sucked – out of 12 possible stars I got 3…what a fail, and pretty much upset me because I thought I was on a good way. Anyways, it set me back a bit and also adjusted my running training programme again, so now I know I need to be more strict with myself when it comes to my heart frequency and staying in the requested brackets…


Tuesday

Warm-Up 10min (HF zone 1-2)
Task 40min (HF zone 3)
Cool-down 5min (HF zone 1-2)

I felt like a reindeer running due to the blinking stuff on my legs – I looked and felt hilarious. But at least dogs and people saw me – not entirely positive, because dogs felt the urge to attack my legs and ran behind me but…no can do 😉 Besides this, it´s been the first time in a while that I really enjoyed running again – turned off the mind and was just running…wish it was always like it.

Thursday

Warm-Up 16min (HF zone 1-3)
Task 25min (HF zone 3)
Task 6min (HF zone 4-5)
Task 2min (HF zone 3)
Task 6min (HF zone 4-5)
Task 2min (HF zone 3)
Task 6min (HF zone 4-5)
Task 2min (HF zone 3)

Cool-down 5min (HF zone 1-2)

I was having a massive headache, and as sports usually helped me in the past to get away from headache and not let it turn into a migraine, I went running. And I felt amazing during running, it went well, not mentioning I here and there missed the road I wanted to take because I was having so much speed at imes that I didn´t see the path in the dark. But it felt good, until I stopped running and the headache returned and turned into migraine. Well, goal missed.

Saturday

Warm-Up 10min (HF zone 1-2)
Task 1:10h (HF zone 2)
Task 15min (HF zone 3)
Cool-down 5min (HF zone 1-2)

You gotta use the rare and few hours in between the masisve rain that we were having – and I was even seeing some sunshine – and during the cooldown I rally was cooled down. From above. By rain. So that really was no fun, but the run itself was nice – I had taken on my cross shoes because I knew after all the rain that the path I wanted to run was gonna be muddy – and it was even partially flooded. But I didn´t care, I just kept running and got even more excited – I love that mud feeling. My heartfrequency didn´t like the excitement, but it coped xD So overall it felt good but I was really done afterwards…and still I like the interval training more 😉

1st month training for the half marathon

Bringing some light into the dark 😉

– alternatively you can all this blog entry “things that these first 4 weeks have taught me”. Simply because I learned a lot. Sometimes the hard way, sometimes the learning was not that bad, but let´s have a look!

Ditch the training plan for the sake of regeneration
Why? Because it makes no sense otherwise. I tried to desperately stick to the training plan no matter what, but my body has a different sense of when it needs more regeneration and when less. It´s a nice guide, but in the end the body decides.

The body decides – so listen to it
…and I have never been good at it. But I learnt that there is a fine line between muscles being done after a workout, and muscles needing some extra pampering. And yes, I´ve taken care of my body more than I have ever done in my whole life I guess. And that feels like an additional fulltime job. And it feels like understanding Chinese language – Google has become my best friend.

Never change a running system, ehrm, route? Nope!
I was surprised how quick I have pretty much gotten fed up with my favorite routes that used to enjoy so much – now I try to run differently every time, which doesn´t always work, but at least the long runs I try to vary a lot.

Too cold? Too warm? Too wet?
Too wet – yep, clearly. If it is pouring rain, there is no freaking way to get me out of my apartment for running. And I don´t try to get me out anymore. But I also have a problem with dressing properly – freezing, sweating like an idiot, that in change, all of a sudden it is warmer outside than expected…I need to take care of this more often, I underestimated the effects of it…

Too dark?
Doesn´t exist – there is lights you can carry on your body, reflection bands to be seen and everything. Annoying to wear and except for my beani with a lamp I hate wearing it because I look retarded. So yes, at times I am a girl…and wonderingif I am looking good after all.

Other sports…noooo. yes?
During this month I hardly did any side exercising because I was just mostly tired when not running – I need to change this. Once a week, it has to be gym time, I need to do more with my blackroll and everything. I kinda underestimated how important it will be…

These are pretty much my biggest learnings until now – and I still have around 8 months of learning ahead, so let´s see how the list will grow and things will change 😉

Half Marathon – Training Week 4 (30.10.207 – 05.11.2017)

Tuesday

Warm-Up 10min (HF zone 1-2)
Task 25min (HF zone 3)
Cool-down 5min (HF zone 1-2)

Finally the first full day back in Hamburg, and time for a run – with a new runnng route, as I was really getting sick of my standard ways. My mind needs some freshness, even though my mind was busy with worrying and doubting with every step I made. I am wondering if this training programme makes sense. If I will make it in the end at all or if it will be all wasted.

 

Friday

Warm-Up 10min (HF zone 1-2)
Task 25min (HF zone 3)
Cool-down 5min (HF zone 1-2)

4h of sleep, 4h trainride and 8h of office work – and then it was a surprise I even made it to put on my shoes and have some power for a run. And considering all of this, it was pretty good I think. I simply needed this run even though it was dark – and not really my fave weather in general but no can do. Not a new best time but I didn´t expect that ^^

 

Sunday

Warm-Up 10min (HF zone 1-2)
Task 55min (HF zone 2)
Cool-down 5min (HF zone 1-2)

I enjoy long runs, no doubts there – yet the low heart frequency zone is making it a bit of a game changer, because it´s still rather tough for me to stay in the right and low zones when running. So I ended up with really quick walking for a lot of times, especially since my running route was not really a smart choice being all muddy and slippery…plus: that damned pre-workout drink made me feel dizzy instead of energetic. What a fail xD


I again skipped a training session and I feel bad about it, but my body simply said no. And one thing I really need to learn is to listen to my body when it comes to regeneration and all of this to not kill my body…

Half Marathon – Training Week 3 (23.10.207 – 29.10.2017)

Let´s write a few words before talking about the training itself…

The first two weeks really went well, I saw improvement wherever I looked and I was confident, and with this attitude I wanted to start into week 3 – a complicated week, living in the hotel room due to a business trip. Means: different food, different habits, different feel overall.

Monday

Warm-Up 10min (HF zone 1-2)
Task 35min (HF zone 3)
Cool-down 5min (HF zone 1-2)

I decided to go out to run and enjoy the scenery – because: what´s more beautiful than running on the other side of the Rhein and enjoy th view on bridges and the lights from the center? I started off well, and then did the mistake to run on the field instead of running on the street, and my legs disliked it to an extend, that I regretted it really quickly. I tripped, stumbled and everything and my time sucked, but I didn´t think it was telling me anything…

Thursday

Warm-up 14min (HF zone 1-3)
Task 1 – 5min (HF zone 4-5)
Task 2 – 2min (HF zone 3)
Task 3 – 5min (HF zone 4-5)
Task 4 – 2min (HF zone 3)
Task 5 – 5min (HF zone 4-5)
Task 6 – 2min (HF zone 3)
Cool-down 5min (HF zone 1-2)

Actually I had really felt like I was getting into it again, I felt good. But my body thought differently, and that reflected in my times – I´ve probably been the worst I have been during the past year, and that really got me upste, frustrated, angry, and just everything. Guess it´s been time for a time-out and for some more regeneration but…I´ve had so much rest so that it shouldn´t even make a problem but obviously something is making this problem. And that really brings me into a thoughtful state of mind. A negatively thoughtful state of mind.

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Anyways, I dropped the other two scheduled runs of the week, and replaced the long run by a little 1h slow walk instead because I felt like my body needed some moving but couldn´t handle anything faster. I have no idea how to commence, or what I have done wrong or what to improve but…let´s see what will happen.