Last night (Tuesday) I headed out for a shorter tempo run, around 8.5K/5.3M. My wife wanted me to go with her shopping afterward, so I kept up a pretty good pace finishing with an average pace of 5:15/K (8:25/M).
Today (Wednesday) is a holiday in Germany so I headed out for a longer run at 8 a.m. this morning. It was a cool 8C/46F as I headed out over the new 21K/13M route that I measured out with my bicycle last week. I am still recovering from my 50K from a week and a half ago, so I didn’t want to add too much mileage. On the other side I did want the run to be too easy either. I ended up picking up the pace over the mostly asphalt-covered first 10K, covering this distance in almost exactly 56 minutes. Then I slowed the pace down to around 6 minutes per kilometer (9:39/M).
Due to a combination of it being a recovery week, partially asphalt trail, my dieting this week, and the quick first half of the run, I really felt the last few kilometers, almost a hitting-the-wall experience. This really surprised me, as I thought my recovery was going well. It was interesting anyway, it was a good reminder how important a proper pace and fueling properly can be.
I ended up running 21.5K/13.3M in around 2 hours and 6 minutes, a pretty good medium run. The route that I took was probably two-thirds asphalt and almost entirely flat. I want to use this route through the winter months when the weather is nasty.
Tomorrow I will probably stop at the pool and gets some laps in. Saturday is my 11.8K/7.3M mountain race, so I probably won’t run again until the race.
No visit for long...life, you know:) Like the way you set your goals. Good base running too.
I realize you are trying to lose weight and I know that you already know this, but, make sure you're getting eneough carbohydrates in your diet. Running is now fun without glycogen.
Sounds like you are still having great weather for Germany in November.
i think its good what ur doing keep it up x x