Lunch Run

Stats:
Distance: 10k
Time: 0:52

Speed work on the track

Tuesday, 5:30 pm, it's again time for club training on the track. Puh, that's hard, but I swear it won't be as hard as last week! I was exhausted for at least three to four days due to our "little exercise".
We were a pack of 6 (Udo, Silke, Frank, Ralf, Michael) and ran 5 to 8 intervalls each with distance of 1.000m, slow run breaks of about 800m. I tried to increase my pace in each subsequent intervall. That worked and I felt really better than last week.

My splits:
1 - 3:44
2 - 3:39
3 - 3:33
4 - 3:29
5 - 3:22

In the end my mate Ralf clocked his last 1.000m with a 3:04. Isn't that UNBELIEVABLE as we are just joggers ;-)

Besides, Luca-Henri (my 5-year-old son) joined me today. We ran 400m, then he watched one intervall run, then he "ran" another 400m and so on. He was pretty dilligent. Next Saturday will be a race nearby, maybe he is in the mood for the 800m kids run. He's still doubting as there might be no medals for the Kids run finishers ;-)

In-between run

Sunday, but not really time (and motivation) for a run... But, just before my wife left the house in the evening my addiction won for a short but fast run...

Stats:
Distance: 8k
Time: 0:37:00

Training run (LSD)

Stats:
Distance: 19k
Time: 1:37:30

Still exhausted

Stats:
Distance: 10k
Time: 50:00

Exhausted!

Yesterday's workout seems to be one of the toughest I had in the last time, puh, it seems that I am not made for racing 400m rounds on the track...
Anyway, I could not stay at home as my youngest one drives me crazy, so I had to prepare the Baby Jogger for a short run with her.


Stats:
Distance: 5k
Time: 25:00

Speed work on the track

I don't know why but I was again on the track doing speed work. Usually I am just having my 4 or 5 runs a week, pretty moderate and in the forest but currently I "enjoy" running fast. I met with my running fellows from the club at 5:30 pm, Udo, Silke, Michael, Frank, Martin, and Ralf joined for a speed session. We ran together for 600m in a 4min/km pace and the next 400m the pack splitted in the fast and pretty fast ones. Then we jogged for 600m. In the end we ran the 1000m between 3:25min and 4:00min and did it 8 times. 8 sounds not too much, but I can tell you ;-) and my body will tell me tomorrow ;-)

Stats:
Distance: approx. 13k
Time: about 1 hour

LSD with my running club

10 AM every Sunday my runner fellows from the ASC Licher Wald meet for their run. That's always fun despite that today only five could manage to join: Udo, Silke, Frank, Ralf, and myself. The weather provided best running conditions, a bit sunny, no rain, and not to warm yet. I liked it! Most of our Sunday runs are through the local forests here, sometimes we are also running on bicycle and country lanes. And off course some Sundays we meet at local races ;-)

See here some impressions from the local forests:




Stats:
Distance: 24k
Time: 2:00:00

Right on Track

The first time since last year that I pulled myself together and headed out to the track in my running club's town Lich. Last year I participated once in an official track race of 3.000 metres w/o having any track training before, wow, that didn't feel well. So, on June, 30th they have a 5.000 metre race nearby in Gießen and possibly I will register for it.
See here a snapshot of the track, actually it's nicely located on the outskirts near the forest but it's just a cinder track and in a pretty bad shape. Nobody takes care of it, all attention is on the soccer field (as it is in whole Germany)! Anyway, bad conditions make us just stronger when it comes to race day, haha...





Stats:
- 2k Warm-up in 11:00
- 5k in race pace in 18:07 (400m splits in 1:24, 1:25, 1:26, 1:27, 1:26, 1:27, 1:29, 1:28, 1:28, 1:28, 1:28, 1:28, last 200m in 0:44)
- 2k Cool-down in 11:00

New template

Tried out a template provided by Blogger (actually I am not that technical guy to do it on my own) and use their commenting system (so losing all made comments). Still have to cut the images on the other pages. I will do.

JP Morgan Chase Corporate Challenge

Yesterday more than 50.000 runners participated in the German JP Morgan Chase Corporate Challenge run (right beside my working place in Frankfurt), i.e. the biggest crowd for whole Europe. The fastest male runner clocked with a 16:09 for the 5.6k (meaning 2:53min per k / 4:38min per mile) and the fastest female clocked with a 18:58, I'd assume that the slower ones needed one hour or so ;-) But I am sure they had at least a more "corporate" experience.
Unfortunately I couldn't take part in that event. Sabine had an appointment in the afternoon and I had to take care of the kids; maybe next year!

JP Morgan Chase Corporate Challenge website [in German]

Speed work II

Stats:
Distance: 12k
Time: 0:57
Method: 5 * 4min speed / 2min slow

Run with Sandra

Stats:
Distance: 10k
Time: 1:06

Speed work

After the race cancellation yesterday I had to do some "re-work" today. Despite the fact that 7 AM is pretty early for a hard work out I could do some intervals, meaning 2 min fast and 2 min slow, and repeated it 11 times, puh. Now I am sitting at my desk in the office and wait for lunch time ;-)

Stats:
Distance: 12k
Time: 0:55:30

After-Party-Run

Too much party means no race today! I had to cancel the Half Marathon in Fronhausen. No problem, there will be other challenges for sure!

Actually I had too much of these bottles ;-)
...

Stats:
Distance: 11k
Time: 0:56

Birthday Run

Don't be confused, it's NOT my birthday ;-) Our littlest one is now 2 years old, wow, time goes fast (sometimes, at least when I am not at work)...

Amelie (will she also be a runner in future? Maybe a bit more successful than her Dad ;-)))


Stats:
Distance: 10k
Time: 0:51

20k up and down

Puh, it's getting hotter and hotter these days. I started at 7:15 AM and returned back at around 9 AM but it was already so hot, I think at least 25 degrees Celsius. And that's a lot for somebody with such a white skin ;-) Anyway, felt fine, met a lot of joggers and mountain bikers (and only one dog) in the forest. In Winter or when it's raining I feel always so alone (not really ;-)) when I'm running. Actually I prefer running alone but running always alone (at least during weekdays before work) is no fun. Maybe I can convince my colleague to join me for a short round next week! Unfortunately people often say they might be too slow to run with me BUT I can always run slower, there is only a limit in running faster (at a certain level) ;-)

Stats:
Distance: approx. 20k
Time: 1:45

Good morning run

7:00 AM, wanted just to go for my short 7k round but "they" blocked my way with a fence, then the train gates went down, finally I took another route and, obviously, this one was a bit longer but no problem, felt better than expected after the Sunday race! Besides, summer is getting nearer, today in the morning it was already pretty hot, nearly 20 degrees Celsius...
Now waiting for the next race on Sunday, currently I really like the races, to have this adrenaline kick when standing at the starting line, and knowing that it's NOT a marathon distance ;-) So, just run as fast as possible.

Stats:
Distance: 11k
Time: 57:30

After the race

2.Brunnenfestlauf in Oberursel

Participated in the 2nd run due to the famous Brunnenfest in Oberursel. Near the Taunus a pretty difficult course could be expected (see below the course profile)! Actually, no surprise for me as I am working just some miles away from Oberursel and accordingly I know a bit the regional characteristics ;-)


Find a race report (in German) at laufreport.de.

Stats:
Distance: 10k
Overall: 3/325
Age-group: 3/69
Time: 37:10

Don't forget that whole family was with me to CHEER ;-)

Training run (LSD)

Decided to have a long run before work, actually this was the first long run after the marathon beginning of May. Felt pretty bad during the run but couldn't shorten it ;-) hopefully I get a biit more in shape for the long ones, end of June is appoaching and the 80k run is this year a must as I promised it to my pal Georg (Triple ironman and participated in this years desert marathon)!...

Stats:
Distance: 28k
Time: 2:25
Gained/lost: 560m

Speed vs. Distance

Morning run:
6 AM, come on wake up, get into the running "dress", and go to work
7 AM, parking the car nearby the company and start to "run"

"Run" because I really still feel the 10k race from Monday in my legs. They are aching a bit more than after my last marathon, unbelievable! It seems to me that regneration is more a question of how fast your race was compared to how long it was, off course it's a combination of both, but a 3:30/km for 10k seems "unhealthier" than a 4:12/km for 42.2k (at least for me). Anyway, at least I added my little company round to my runing log ;-)

Stats:
Distance: 7k
Time: 36:00