What a difference a day makes. (Singing aloud in my head) man did i need this run tonight 😅 it was club tonight and I was very apprehensive about what is be able to do, but still I went to the fast group aka the machines of the club, It was a 2 mile warm up followed by 6x bridge valley road hill repeats followed by a 2k tempo run straight of the bat 🏃♂️, it was hard i sat comfortably at the back taking it easier than i normally would but I loved everything about this run the pain the hills and the company ❤
So happy!! 5k in 03:57 pace ✌🏻
Finally some speed! The last six months I have had lots of problem with my left foot, but now it’s feels okey again.
So today it was time for a 5K test with speed!
My dream goal was to get under 20min and I succeeded!!! Unfortunately, I was so tired when I was done that I missed the turn of the time 🙈
Jag var lite kluven innan loppet om jag skulle köra 100% med tanke på HM på lördag. Men kände ändå att jag var sugen på att försöka ta ett PB. Dock insåg jag ganska snabbt att det inte skulle bli så då det var sjukt trångt och mycket folk. Mkt pga en arrangörsmiss vid starten också. Men jag lyckades hålla under 4.30-tempo iaf och det får väl vara godkänt med tanke på trängseln. Nu laddar vi om till på lördag.
A 10k race tonight
I was a bit uncertain before the race if I would go for 100% I do not want to ruin anything for my hm on Saturday. However, I felt I wanna try to get a PB. But I realized quite quickly that it would not be so when it was very crowded and a lot of people. Due to an organizer miss at the start as well. But I managed to keep under 4.30 pace, and I think that’s ok under the circumstances. I’m now loading for my HM on Saturday.
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So.... confession time... who’s not been doing the strength and conditioning part of their plan 🙋♀️
I have followed the running part of my plan religiously with the exception of one run missed when I had a stomach bug a few weeks ago. But...
Although the strength and conditioning part started with good intentions I haven’t been to bootcamp for 8 weeks... .
There are a few reasons for this, some of which were work related, some of them are home related, others... well I just couldn’t be arsed (too hot/too tired/too “insert excuse here”)
As I’m on leave this week there was no room for excuses. And as @kellogs_ontherun said to me yesterday neglecting it could end in injury ☹️
So back to @fitquestbristol I went, and I bloody loved it just as much as I always did before. The best part is that in the past if I’d not done this type of training for 8 weeks I’d have died after about a minute. Today, I felt strong all the way through so running has definitely improved my overall fitness quite significantly!
So no more missing S&C!! I want to run the Manchester Marathon in April and this will be a very important part of the plan!
One thing I will say is after nearly 30,000 steps yesterday and bootcamp tonight moving tomorrow could be interesting 🤣
30. Berlin Marathon 2003 - Wow! 15 Jahre ist es bereits her, als ich meinen letzten Berlin Marathon gelaufen bin 😲🏃♂️💪🏼OK, in der Zwischenzeit bin ich dort noch zweimal mit Inliner den Marathon geskatet, aber das zählt ja nicht 🙈
Und jetzt gebe ich dort in viereinhalb Wochen mein Comeback auf der Marathonstrecke 🤩 Eigentlich war dies erst 3 Wochen später beim Bremen Marathon geplant, aber Dank @kaya_renz & @generali_deutschland wurde mir noch kurzfristig ein Startplatz beim @berlinmarathon zur Verfügung gestellt 🍀☺️ Vielen Dank dafür 😍 Nach 15 Jahren stehen jetzt also gleich 2 Marathons innerhalb von 3 Wochen an 🤔 Das kann ja was werden 😅 Wen läuft man dann alles am 16.09.2018 in Berlin übern Weg❓
Werbung, da Verlinkungen ❗
I wanna talk about #transformationtuesday for a minute. There's no transformation in this post. In fact, it's me and G going against a lot of the traditional goals often perpetuated on social media, and taking a nice long break at the top of a hill in the middle of a half marathon to get a decent photo taken 😍🤷🏼♀️
So hear me out 🙏🏻 Transformation Tuesday can be a great inspiration for a lot of people. It can be a welcome invitation to look back and realise just how far you've come if you find yourself struggling. *But* it can also lead us into a trap of feeling as though we always need to be moving forward. Always need to run further, faster, more, to lose weight faster, more, or to smash the next big goal. 👊🏻
Don't get me wrong, we need goals to keep us motivated, interested, to make us feel alive. But transformation Tuesday can sometimes encourage us to focus on quantifiable things: the number on the scale, the time on the watch, the difference in size, shape, distance between then and now. It more often than not focuses on what we look like rather than how we feel, and it can be misleading about how much genuine and honest struggle went on between pictures. 🦋
So here's a friendly reminder that sometimes it's okay to just stand still and admire the view (or to make the most of an opportunity to have a good photo taken 🙌🏻) You don't have to be making huge changes to inspire someone, or to feel validated as a human being. You don't have to be running further than anyone else, faster than anyone else or to be more toned than anyone else. Heck you don't have to be running at all. It is okay to be the same person you were a year ago, and it is okay to celebrate every small step on your journey to still being you. Be kind to yourselves. Look backwards when you have to, but don't forget to stop and take a good look around you sometimes too 🌈
Photography: “NEVER put the sun into the centre of your picture!” - Me: “Would be a shame if I... Ups!”
Sometimes your own right is not everyone’s right.. Maybe you are wrong or maybe you should do it anyway! ;)
After last weekend’s trailrunning, I realise my ankle recovery is not completely where I want it to be. Stabilising and moving quickly on the trails is still quite hard and my ankle stiffens up. ⠀
Hopefully this will improve after the next surgery end of September when they’ll take the metal plate out. Still expecting my ankle to get back to the way it was... 🤞🏼⠀
Life is so much simpler when you stop explaining yourself to other people and just do what works for you. .
Which in this case for me was a light and easy yoga session for today and going to bed super early. I am so so tired and tomorrow evening I will do a swim-run-swim-run (300m swim - 3k run - 300m swim - 3k run) which sounded like a great plan 3 weeks ago when I didn't suffer from a 9 hour jetlag 😂😂
Wake up with determination, go to bed with satisfaction! 💪🏼🏃🏻♂️
Vroeg uit de veren voor een 10k in zone 2 (♡140-151). Ik zie al een mooie vooruitgang, alleen een beetje meer inhouden bij de eerste kilometers. Doseren is niet altijd mijn sterkste kant. 😅 Gemiddelde HR 149.
10k Earlybird run zone 2 (♡140-151). Love the progress! Just have to learn to start a bit slower in the first kilomers. Average HR 149.
#marathontraining#greatbrugesmarathon 🏃🏻♂️ August: 85,6km ▪ 2018: 1065km
Week 8 Day 1 - Chester marathon training. Half way already!!
Getting back in the game this morning with some early morning miles with @wallbridgesteve. My legs really appreciated these flat steady miles this morning. We just ran a couple of chatty off road miles, so the miles flew by. -
Legs still a bit twingy & feeling twitches from all the hills at the weekend ⛰⛰ They couldn’t wait to get into bed last night 😴😴 but feel much better now after this shakeout run🏃🏼♀️😍
Have a great week peeps & crush those miles 💪🏻🤘🏻