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motivation II

Nun hab ich seit fast 3 Wochen nichts mehr von mir verlauten lassen. Ich habe einen neuen Job, der mir die Möglichkeit gibt, den Arbeitsweg in mein Laufprogramm einzubauen. Der Weg dort hin beträgt etwa 7,5 km, so dass ich in den letzten Wochen viele Doubles gemacht habe. Vor knapp 3 Wochen habe ich nach ein paar Hügelsprints plötzlich night problems in the knee get, and then I paused for two days. But since then the training is moving again and I'm so slow moving. Only the issue of weight is still a key position, but still remains for me so some time and really I'm not obese ..

time to blog, general information to the Internet were to me the last few weeks, little or shovel because I also release anything, because my priorities are now different. Finn is thriving, and shortly after he first sat alone, he was able to pull even at the table and stood up. Simply a delight to experience and this is my more important now than to wander through the network or runterzutippen my training!

coming Freitag werde ich vermutlich, so es nicht zu warm wird, 5000 m auf der Bahn laufen und habe einen Anhaltspunkt, wie weit ich auf der Reise zu den sub 2:50 in Essen bin..

So liefen die letzten Wochen:

KW 25
Mo Morgens: 12k@4:55 mit 8*45 bzw. 60 sec Tempo, Abends: 4k@5:23
Di 18k Progression @4:56, Abends Stretching
Mi 11k@5:10 mit 5 Hügelsprints
Do 17k steady @4:26
Fr 8k@5:26, Abends Stretching+Sonnengebet+Planks
Sa 28k Progression, hügelig@4:59, Abends Stretching
So Morgens 10k@5:28, Abends 7k@5:16+Lauf ABC
Gesamt: 115 km

KW 26
Mo -
Di -
Mi Morgens 2k@5:32, Evening @ 5:15 14k 19k
Thurs @ 4:49 pace with 60-90-120-120-60-90-120-120 sec
Fri 5k @ 5:19 15k actually planned, but the heat was unbearable to work Sat
30k @ 5:05 - at 6:00 from the house to make tolerable killed. Then tomorrow evening strengthening
12k @ 5:30, Dinner @ 5:22
6k total: 90 km week 27


Mon morning @ 4:58 15k with 6 * 500 m hill repeats. Hard! Evening: 7.6 7.6 k @ k @ 5:09
Tues 5:16 Wed morning
7.6 k @ 5:27, evening @ 4:41 15k with 2 * 15 min HM-load
Thu Morning 5k @ 5: 23 28k run with ABC, Dinner @ 5:16
7.6 k Fr @ 5:09, because of predicted heat of the WE in quickly down Friday night.
Sat morning 7.6 k @ 5:17, Dinner @ 5:04 9k - unbearably hot!
Sun 10k @ 5:11, strengthening
total: 120 km

week 28
Mon morning @ 4:44 with 15k 4 * 5 min 10k load, Dinner @ 5:32 5k, some yoga
Tues morning Progression @ 19k 4:57, Dinner @ 5:21
7,5 k 9k Wed morning @ 5:16 with hill sprints, Dinner 7.8 k @ 5:12
Thurs @ 4:57 18k progression in 73% HF (the first time in weeks with chest strap)
Fri 5:09 @ 10k 32k
Sat @ 5:02
7k then tomorrow @ 5:40, Dinner @ 5:04 9k + something running ABC, Planks, yoga
total: 140 km

Stanley Steemer Carpet Cleaners Commercial

motivation

I have it somehow failed to blogging lately, nor much else in to make web. This not only had something to do with lack of time, but also with pain. Somehow the topic of skiing in the last 2 weeks is not my subject. I even almost forgot my run on Wednesday because I had enough for the ears. At one point I thought "Wow, you must still running" ..
This lack of motivation is probably on many things. I'm just not in shape and have a few unsatisfactory race behind me. I have too much weight and more drag myself through the area, at least I feel like that. Also, I am a lot lately just damn tired. And professionally I change by 01.07 the employer and I also have there not a very small problem of motivation. And then of course nor Finn, who just thrives rumkrakelt, and slowly move is correct. Until the first crawling it is certainly not far off.
It was for me the last two weeks really matter again, in a rhythm to get back in gear. Since the middle of the week am back somewhat, and yesterday I had a very good run. My training progresses from week to week ahead, so that the motivation should soon be back on the amount.
My cross training, so stretching, strengthening exercises and the run-ABC, I can integrate quite well. Perhaps that also contributes to fatigue in something and I have to get used to it.

's other objectives: in Two weeks ago I want to be able to run 140 km a week and maintain this level in about the last weeks before eating. I will have much less movement in the weekly miles, so at least the planning. I think consistency brings me much, because in the last two cycles I had there will always Up and down in it. So the ultimate goal to stay healthy. Accordingly, I would be at the pace of units rather than 105% in 1995. I think that will bring me schlussletztlich further, because I still think it's important for me to run much as the very last in the pace rauszukitzeln units.

ran the last two weeks as follows:

Closed

Montag
	Crosstraining	Stretching, 3 Rd. Sonnengebet
	Easy	8k@4:51 - gut und spritzig gefühlt und es daher laufen gelassen. Beim Aufstehen allerdings leicht Verspannung im unteren Rückenbereich/Hintern. Vermutlich von den Übungen gestern.
Tuesday
	Cross Training	Stretching, Core
	Easy	12k @ 4:47 - slight tugging since Monday morning In the right posterior thigh. Briefly considered going back, but with increasing heating was better. Any day off tomorrow if no improvement.
Wednesday		Planned rest day. Would also become an unplanned rest day, because I am tired and felt almost shit. Lack of sleep, sultry air, something like that ..
Thursday
	Cross Training	Stretching, Core, 3 sun prayers
	progression Run Short	14k @ 4:39 / km. Good legs, so run fast. At the end of two hills with high steam.
Friday
	Cross Training	stretching, 1 Sonnenegebet
	Easy	10k @ 5:16 / km and 69% HF Drills (One leg jump, running with no arms, butt kicks, high knees)
Saturday
	Cross Training	Stretching, Core, 3 sun prayers
	Easy	10k @ 5:16 / km and 69% HFFirmenlauf given. Slightly stiff muscles from yesterday and wall rather general condition. During the day, but significant improvement.
Sunday
	Cross Training Stretching
	progression Medium Long Run	23k @ 5:10 / km and 72% HF. Some brought on hills (forest round * 2) and let it take it easy. The last few kilometers then again made a bit of pressure. Overall, not feeling really relaxed. I remember all the cross training of the week quite a bit.
CW 23		73k @ 5:00 / km
Monday	Easy	10k @ 5:24 / km with 3 hill sprints at the end Slight soreness. The 4 hill yesterday? The whole cross-training? 10k with the Free on Saturday?
Tuesday
	Cross Training Stretching
	Fartlek	12k @ 4:47, is 8 * 30 sec pace Pretty good feeling, felt cut off from the tempo but still thick legs.
Wednesday	Easy	10k @ 5:03 and 74% HF HF too high, otherwise quite good.
Thursday
	Cross Training	Stretching, Core, a sun salutation
	progression Run Medium Long	17k @ 4: 53/km at 75% HF. Very warm, but very good move. 10k easy, moderate 5k, 2k M-strain.
Friday	Easy	8k @ 5:18 / km w. drills (2xbounding, butt kick, knee lift) + 4 hill sprints
Saturday
	Cross Training	Extensively stretching, 3 Rd Sun Salutation
Saturday Long Run	progression	27k @ 4:59 / km and 75% HF. 24k more or less easy, then 3k moderate and hilly. Decently wind today, so far as wars, the first 12k quite easy, the way back, but no longer so, so it was quite tough at the end. Overall though a good run, the form seems to get better at last and hopefully the motivation is rising so again.
Sunday
	Easy	8k @ 5:29 / km legs good tough on the first KM, everything.
	Easy	8k @ 5:16 / km + 5 hill sprints
KW 24	Cross Training	Stretching , 3xSonnengebet 100k @ 5:04 / km

And for anyone interested in not only my running, here's a quick update of Finn:

Bella Pasta singapore

A strange feeling

am after exactly a spill-free week, I went back today for the first time and I felt strange unsportsmanlike, his knees aching and muscles felt dull. No wonder, because I could not only run but could not do not sweat at all, so it was possible but a bit of stretching and light strength training and no cross training such as cycling. Was actually not too bad, because I could run my time like Prime, which was anyway a little bit in the basement. A disadvantage of the whole story is my weight, because I probably again the odd pounds packed on it. But I can not fix the war, when the sizes increase in the coming weeks. However much time I could spend a week with Finn and it was just a pleasure. He begins to crawl slowly on, has become fully awake and lautiert that it is a delight. And anyway, our small a real cheerful person. Simply beautiful!

to plan the next week:
I will make a six-week "base" period. Towards the end of this phase, I would like to have my size peak of about 140-150 km "on it". In this phase, there are hill sprints, fartlek loose with 5-10k-loads, which will increase from 30 to 120 sec, and a long and progressive two medium-long runs a week, and running hills. There are also some new elements: The gestretched daily, 3 times a week and gives strength training once a week "drills" or run-ABC. Maybe I am a little road cycling as cross training instead install running, but then I decide. Planning is always go about 4-6 weeks away and the detailed planning for a week happens in this very basis of my body reactions.

saw my week earlier planning something like this:

	Mo	Di	Mi	Do	Fr	Sa	So	WKM
Inhalt	Easy w. 2*8 sec hill sprint	Base	Easy	Easy w. hill sprints	Progression Run	Easy	Long Run
Länge	10	12	Rest	12	15	6	25	80

so wird sie in Zukunft so aussehen:

This week:	a	Weight:	75.0
		Mon Tues Wed		Thurs	Fri	Sat	Sun	ERM
content	Easy w. 2 * 8 sec hill sprint	Base	Easy	Easy w. hill sprints	progression Run	Easy	Long Run
length	10	12	rest	12	15	6	25	80
Core	x			x		x
Stretch	x	x	x	x	x	x	x
Drills						x

Mothers And Babysitters

break from running ...

Actually, these days would have been ideal to just one, low-rise two weeks to initiate and take it easy. I am currently not fit, I'm not on the height and the risk of me to shoot can not be excluded completely.
But there are four races on the plan, two is where it comes to social events .. and what makes my body? To put it bluntly: he helps himself. It forms a cyst on the head (a so-called Atheron) and ensures that those infected and the subject to be Chrirugen that this opens under anesthesia. all sounds perhaps worse an, als es ist. Das Schlimmste ist, dass ich mit einem Turban durch die Gegend laufe, solange die Wunde offen ist. Weiter schlimm, aber irgendwie in meine Situation passend: ich kann und darf nicht laufen, muss solange pausieren, bis das Dingen verheilt ist. Das wird vermutlich bis zum Wochenende dauern. Heisst, ich kann den zweiten Lauf der Angeliter Laufserie nicht absolvieren, so macht wohl auch der Dritte keinen Sinn. Der Lauf zwischen den Meeren wird dem vermutlich auch zum Opfer fallen, was mir für mein Team und auch für mich richtig leid tut, denn wir haben ganz gute Karten, unter die Top5 zu laufen. Aber manche Dinge sollen eben nicht sein oder besser: alles regelt sich irgendwie von selbst.. Den Firmenlauf das Wochenende drauf werde ich mir auch give, I can quite enter into peace next week, a week earlier than planned, in the preparation of the fall marathons. Very gently, first build up miles without great intensity.
Until then, I try to fill the free-running days. I think I'm going to enjoy time on the balcony, the sun with coffee ;-)