Slowly I'm probably going. Upcoming Weeks are units on the program, which I will be: long runs with MRI, tempo runs at marathon races and two load at week 7 and week 4 before dinner Marathon on 10.10.10.
In the past few weeks I had a sudden after my rest day on 07/26 shin problems known, dreaded place. I have a few day a lot of cool, but pulled through the training as planned. Got away as well again with a black eye, because the symptoms disappeared after a few days. Last week gabs then once a deserved reduction week in which I am a 10k race run in 37:33. The time is not so hot, but the conditions were not easy (23 degrees, 2.5 k long angular distance through Husum old town with cobblestone streets and continuous overtaking) and also the placement with 5th place and the people I was able to leave behind me, indicate a good competition. In 1.5 weeks you should be in Bokel on a flat stretch a bit more in it, I hope.
This week gabs then a pace unit on the train, which ran very promising: 2 * (10 * 400 m @ 5-10k pace) with a 'trot or full recovery after the first 10 I was extremely scared of the unit, because I actually do not like so short intense stuff, but I felt very good despite the heat and had fleet feet. The 3 * 10 min @ MRT, HMRT and 10k pace with a 'trot on Friday fühlten sich ganz gut an, auch wenn ich den mittleren Abschnitt zu schnell und damit den letzten zu langsam gelaufen bin. Heute gabs dann 27k@ Marathonpace+10%. Eine harte Angelegenheit! Eigentlich wollte ich gar 29k machen, aber müde Knochen und Muskeln nötigten mich, etwas kürzer zu treten. Aber die Woche war ja auch so schon hart genug! Nächste Woche gibts dann etwas mehr Ruhe und hoffentlich etwas mehr Schlaf, denn diese Woche hatte ich selten über 6 h, was der Regeneration natürlich nicht wirklich zuträglich ist.
So lief die aktuelle Woche:
Mo Morgens 10k easy, Abends 10k easy, zus. 5 Rd. Sonnengebet
Di Morgens 8k easy, Abends 16k mit 2*(10*400 m @ avg. 3:41/km) Wed
19k @ 5:11; hilly, not easily felt
Thu Morning 8k easy, easy evening 8k, zus Rd 5 Sun Salutation
Fri 17.6k with 3 * 15 min @ 3:59,3:51,3:52 and Sat morning 1'Trab
easy 7.5K, 8.5K evening easy with 6 * 10 sec @ 27k hill sprint
Sun 4:22 & 81% HF, 4 Rd zus sun salutation
Total 140 km
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