Run to win

easy

AM: Easy run; first time 9miles in a row on Thursday; i felt it; wont do any PM running instead will do some glut training. 

AM: Easy run

PM: soccer

Easy run in the rain.  Still raining in ATL;  good for running! watched the the dog race (1 and 2 miler); somebody carried her dog in a stroller (the dog was 15 years old)

Really tired today it is raining all day long; maybe it has something to do with running in the rain it is more draining; lets see how it goes tomorrow. 

Easy long run; new route; started at C-shoals and then ran towards Chastain Park on Powers Ferry Road to run a 3% hills

AM: Easy run; getting faster on my easy runs

AM: Easy run (9:20 average pace)

AM: Easy

AM: Easy run; ran half of the section of the Peachtree Road Race including cardiac hill; the Peachtree Road  Race is going to be awesome;); very tired after this 10 mile run in the middle of the week; the weather got definitely warmer; probably need to get used to it;  focus on  sleeping and good nutrition;

PM: Core training 

AM: Easy miles (pace: 10.03); took it slow after yesterdays 10 miler

AM: warmup - easy

Race:  First trail race;  steep inclines had to walk it; the better runners ran this; incredibly i need to work on my hill stuff; i was done after the hills; the last 3 miles i made it somehow to the finish line; it was definitely not racing at the end.  Think this was a good experience for as it prepares me for the hills.  I hope hill training will make this a more pleasurable experience.  I need to loose weight as well;).  And playing soccer the the night before the race does not increase performance; i know that as well;)

AM: Easy run;  AVe -Pace : 10.15  (12:32, 10:12, 9:53,8:39, 9:43,10:25, 10:53, 10:35, 9:11, 9:15, 10:04, 9:20, 9:10, 9:30, 9:17).

Wanted to go for a 3 mile run; however i felt better from mile to mile the weather was just perfect; humidity below 50%, 18C, and a gentle breeze.  

AM: Easy run: average pace: 9:30;  ran trough VH and Midtown to the Westside.  Sun is already high in the morning; however it was cool and chilly; will have to get up earlier when it gets humid and hot;);

PM:  Core training 

AM: Easy run

went to Georgia Tech, Westside and back; beautiful spring day

 And i got in the St. George;)

AM: Easy miles with the Adidas Adios 2;  Pace: 9:37; interestingly these shoes are much more precise than my others shoes; you need to run them more carefully; at the other side you faster uphill with these shoes as they respond to the street very well; this is difficult to describe i guess the continental rubber of these shoes are responsible; 

wearing a singlet these days definitely makes the run better 

PM: miles on the treadmill ; 1 mile 6% incline;  1 mile 2% decline;  first try to run downhill on the treadmill will see if i am sore tomorrow

Coretraining  

AM: Easy recovery run from yesterdays big workout:  Pace 9.20

 PM: 5 miles soccer

Race:

This was a good lesson.  

   Day before the race:  I did an anti-taper day, the day before the race i ran about 9 miles easy and then played soccer the evening before the race; so overall i ran about 5 soccer miles in addition to the easy run.  

   Race day:  I started the race sub 7 mile pace the first 2 miles;too fast! then i broke down and kind of made it to the finish;  in addition my GI system was also irritated;  while crossing the finish line i had the strongest urge of throwing up however fortunately i did not need it to do.  

    I wanted to run this race that way w/o any taper to mimic a marathon like situation of mile 16 or so; this definitely seemed to work; i felt really bad the whole race; and i was barely only able to run marathon pace; but not 10K pace; it felt like treshold pace or V-MAX; the conditions were very humid; too warm all of the sudden as well;

   I think a long run the day before is okay; but an all out soccer game at the evening i cannot recommend.  will take it easy next time in terms of soccer;  nevertheless i still was able to PR from my last 10k in January/2013.

Easy treadmill run with marathon pace episodes:

2 miles warmup; 2 miles uphill 6%; 6miles downhill -2%; 2 miles  cooldown

I was really sweating a lot!; need to be prepared for the hills need  to weigh myself next time.  

AM: Easy run

AM:

2 miles warm up 

Treadmill Veyo simulation: 2miles 6% incline; 

4 miles downhill

2.4 miles cooldown 

AM: Easy

Strengthtraining / Core exercises / Flexibility 

AM: Easy run; AP: 9:08

AM: Easy/recovery run

PM: Soccer

This was an awesome; perfect weather conditions:  started in the 50s; left the house at 6:30  

AM: 17 mile long run very slow pace:  AVP: 10.11; walked in the first half mile as warm up; my longest run so far;  i ran 9 miles the day before and played soccer at the night before so i accumulated 13 miles before;  this  makes about 30 miles in 27 hours.  Heart rate was 88 right after the run; the run was about 3 hours;  definitely the max i should do here;  i hope to get faster soon.

Cool down: walk of 1.7 miles

Fueling: Banana before run: during the run a large bottle and a small bottle of Gatorade and a small bottle of water (including 2 restroom(1+) visits).  due to the slow pace i felt good through the run but as i hit 17 miles; 

AM: Easy miles

AM: Easy 6.5 miles  (AP: 8:58)

PM:  Core/strength training 

Easy 4 miles

AM: Easy:  AVP  9.01.  Easy pace seems to get faster. 

AM:  Easy

PM: Core (ball TSX)/Yoga 

AM: Treadmil run; AVP 9:22; 2 miles warm u; 2 miles uphill (4%); 4 miles decline (pace 8;:00 - 6:45) (2%); 2 miles cool down

AM: Easy mile 10miles AVP: 9:46; had a bad stomach (milk is not a good breakfast for me);  did a new route downtown Atlanta and then CNN Northside and back on 14th street PP VH.  1.6 miles warmup and cool down; whether is humid!

I liked the route; was a nice city tour with little traffic. 

Interesting observation about endurance:  I think it makes sense to let the body/mind decide how long (miles) and how fast (pace);  in order to build up this endurance animal in me, i am thinking i just let my body/mind run off and see how long it goes; i was afraid of long distances, long runs, and new places of running; in our usual environment everything is restricted by time and space (makes sense);  i think running can be the sport where time and place can get irrelevant (at least in the mind and a partially in terms of space);  so i just try to let things go and run where my mind leads me; did that today and i discovered a total new part of the city; did the same 2 weeks ago; that way the feeling of boredom does not come up; in contrast, by running different routes where the mind/body let me run ahead, i believer, i am getting closer to what Sasha described the essence as least i think i am getting closer; i think of it at running for the sake of running and not for the sake of time and distance;  rather being ambitious and get things done in time and place and a certain manner; i try just to let it go on the easy runs;  i think these are the runs were the inner strength shows. Not sure whether this makes sense, it makes sense for me; it is basically running without limits; in our daily life we have all these limitations; but running can be the moment where someone leaves behind all limitations; i am not an endurance animal by all means but i am trying to get there; i think that leaving behind our own created limitations and our responses to limitations is one (my) approach to get to what we call endurance; persistence is the key for this.