running

I felt very tired tonight when I got home from work. I work 9 hours and commute 3 hours. Most of the time I skip lunch break and get home very hungry. Outside the weather was January-like and it was pitch black dark.

So what to do? Go for a run, of course. Because by now I know that an easy run gives me so much pleasure that it lifts my mood and energizes me. When I get home from running I don’t feel tired anymore, rather revved up and ready to do something. I have a healthy appetite after this workout and really look forward to having a big dinner.

But besides that, what also motivates me is: you, the bloggers and readers. During my 3-hour travel to work each day I read lots of your blogs on running (and music) and I think there a really great blogs out there. Stories that touch me because I feel the same or have experienced similar situations. Information that really helps with designing the right workout plan. And tips on all kinds of stuff such as cooking, reading, music, photography, clothing, and you name it.

So thanks to all the bloggers and writers. You keep me going. When I am on the bus your articles and your enthusiasm makes me look forward to getting home and getting out there. When I get home tired your encouragement makes me forget all weariness and lifts my spirits.

Here’s who and what inspired me today:

Nicht noch ein Laufblog by saffti – with an article about Marathon training schedules

Nicht noch ein Laufblog by saffti – with a cook book for runners recommendation

Running On Healthy – with an article about books and movies on running

Joy Runner by Laurel – with a recipe for brownies

Dr. Trot – with the 25 Golden Rules of Running

Joe Seeber by Joe Seeber – with a Youtube video on blogging (well done!)

eiswürfelimschuh by Din – with lots of running stories

I have really read all of these blogs today. Who says commuting on public transportation is that bad after all?!

written while listening to TSF Jazz – La seule radio 100% Jazz!

In the month of December I focused on keeping a steady pulse and steady, calm pace.
The result after 10 runs and 140.45 kilometers is:

 I spent 63% within the set training zone of 80-90 of the maximum heart rate. That’s a heart rate of 148 – 166 bpm.

I ran 30% of the time above and outside of this zone and that I consider to be a bit of a fail. I am going to have to continue focusing on this goal – avoiding a heart rate that’s close to the maximum.

This interferes with the goal I have set for January: increase speed. I don’t think I am ready to increase my pace yet due to the fact that I am frequently (30% of the time) exceeding my maximum training intensity.

So I will revise my January goals and focus, once again, on increasing distance and keeping a good steady pace.

Was that a good or a bad run?

I went on a 9-km run – and spent 75% of those 46 minutes outside of my set training zone! That’s not what I intended, and I don’t feel good about it. I had some fun though. This is what happened:

• I just felt like running fast. I did not constrain myself and slow down in order to contain the pulse. I was really in the mood to go fast. But it didn’t turn out to be that fast at all. 9 kilometers in 46 minutes, a pace of 5:08 per kilometer – that’s just slightly better than my average. But there were just too many people out on the streets – damned Sunday crowd! – that made me lose a few seconds.
• Coffee and cigarettes – the breakfast of champions. Or so I’ve heard someone say. Of course it’s not true and this type of breakfast plus a slight hangover made for a bad shape today. I promise to better myself…

Two great tracks on my playlist:

Queens Of The Stone Age – You Got A Killer Scene There, Man…

Bloc Pary – Halo