Week 10 | 19.3 - 25.3

Mon - Rest
Could still feel my legs from Saturday hard biking.

Tue - 5.77k ; 33:04 ; 5.44min/k
Seriously good and enjoyable(!) run. I was able to keep up with me colleagues without pushing too much and even had something at the very end. This was the best run I had had in a long time.
Man, did I need that!

Wed - 7.45k ; 47:15 ; 6:21min/k
Took it easy on this one and really enjoyed it. Finally I was reunited with my love of running, which felt as an effortless forward flowing motion. Very happy with this run, indeed.

Thu - Rest
Wanted to rest as much as possible before the long run.

Fri - Rest
Met up with a friend and took great care with food, making sure to be loaded on carbs and protein.

Sat - 29.41k ; 3:44:11 ; 7:37min/k
I woke up covered in sweat and knew that didn't bide very well for the longest run of my life. Hell, I HAD to do it, there was no other way. So I went.
My body felt weak but legs felt quite ok which was positive. I started quite slow, with averaging around 6:20min per km, but decided to ignore the pace as I could feel my body wasn't able  to go faster.
This was also my first real test of all my gear with just shorts and t-shirt, basically what I will be running the marathon in.
The bad news is, it was supposed to be hot. Well not really hot, but definitely around 20oC, which was about 10oC warmer than during my last long run. I took two handhelds with weak Nuun hoping it would be enough. It wasn't. I felt ok around 15k point, getting a bit hot but not too bad, even if my pace was dropping. Around 23k mark I felt a jolt of positive energy telling me I will be able to run until the very end without problems. It wasn't to be, the heat got the better of me. Or rather, lack of water. Just into the last loop I was forced to walk as had no energy. Legs felt ok considering having done 25k but my body was fading fast. I walked a bit more, trying to gather myself and couldn't. So I decided to walk for couple of km, where I was hoping to get some more water (had ran out by that point). Also I noticed that I stopped sweating, which was not good. I was managing the temperature ok, had no cramping issues but was getting more and more thirsty. So I stopped at a pub for some water, of which I drank almost half of the bottle immediately and put some on my head and neck. Damn, that felt good. I tried to pick up the pace, but had full stomach of water, which wasn't very running friendly, either. So I walked more. Only in the last km I went into 'shuffle' mode, by that point my legs had stiffened up considerably, but I was surprised they were able to get going anyway. Finished completely spent and out of it. Phew. As a bonus I got sunburned on my neck, next time I should put suncream on when I am about to spend 4 hours in direct sunlight, duh...
At least I didn't go shirtless as Tony Krupicka, that would have been some serious damage :)

Conclusion:
Fuelling was I think ok, as my legs were able to move until the very end but body was spent. I will need to drink much more during the race, luckily the aid stations are every 5km so I should be ok with one handheld bottle in between. Other than that, the rest of the gear worked great, no chaffing issues thanks to Bodyglide, running belt stayed in place and I had no problems with carrying two bottles for 4 hours. Feet held up remarkably well, no blisters and no sore spots in the metatarsal area.

Sun - Rest
Definitely sore legs but nothing too bad, even the knee is only ok painful. Let's see how it feels tomorrow thanks to DOMS :)

Total running distance:  42.63 km

Much better week than the previous few. Both short runs felt great, the long run was a valuable experience.  This is the last high mileage week, the taper starts now. I definitely need to get back some speed into the legs, and try to loose a bit more weight. Apart from that, keeping healthy and the legs in shape for the big day is the main mission.

have a good week

Week 9 | 12.3 - 18.3

Mon - Rest
Legs definitely tired.

Tue - Rest
I felt really weak and a lot of people being ill at work, am sure my body was fighting off some virus.
There was no point in doing anything with zero energy levels so I tried to max out on the sleep and hope for improvement.

Wed - Rest
Still useless with no energy.

Thu - Rest
Clearly this was going to be a week of no running, even though I couldn't really afford the luxury.

Fri - Rest
I decided not to do the long run and instead go for a longer biking trip into the nearby hills to get some energy from the nature, as the weather forecast looked promising.
If running felt like boring, tedious, unwanted activity, then I was much better off doing something different.

Sat
Biking -  cca 20km ; avg speed 10km/h
Felt like crap in the morning but went on the bike trip anyway. Took the regional train to the nearby village and went off into the woods for around 10km uphill (and downhill) and about 700m vertical gain. That was a hell of a workout, I have to admit, but definitely worth it! My bike isn't really trail compatible but it was ok. Took one gel midway and tried to drink as much as I could. It was quite chilly on the wind swept summit so I didn't linger, but at least snapped a picture.

Very hazy so no views to speak of. The downhill was a lot of (shaking) fun, took me 30 minutes instead of more than one hour uphill. All in all, glorious day outside, hard workout for legs and butt, will definitely do it again.

Sun - Rest
Legs definitely tired, and I was glad for that, as I worked the muscles in different way.


Total running distance: 0 km

Very bad week. Yet again, I seem to be getting progressively worse instead of better. No idea what am I doing wrong but shall stick to the routine and try to remain positive, even if it's very hard to stay motivated right now. Going for a half day trip up the hills was a great idea, took my mind of things and I saw some new, unexplored areas. Other than that, knee is still sore, and the race day is nearing closer and closer. Next week will be the last 'monster' 30k long run, which should be the final test. We shall see.


have a good week

Week 8 | 5.3 - 11.3

Mon - Rest
Legs still very tired, so no running.

Tue
5.76k ; 34:16 ; 5:57min/k
Legs were still not fully recovered but I wanted to give them a little shake out.
Ended up pushing more than normal, especially on the downhill, which is clearly visible on the average pace. Bad news is that it didn't help my knees the slightest.

Wed - Rest


Thu - Rest


Fri - Rest


Sat
26.01k ; 3:08:16 ; 7:14min/k
For some reason I hadn't been sleeping properly this week and so I woke up quite tired. Almost didn't go out but then forced myself to go as I figured it would be a good training for race day when I usually can't sleep much.
Little did I know what would await me.
I took four gels, one chocolate bar and two handhelds with weak Nuun.
Pretty much from the start I knew it was going to be a drag. The first 3k loop felt ok but that was it. Basically the first 10k were bearable but even if I compare it to the 23k last week I felt worse overall. The pace was dropping, in spite taking gel every 7k and drinking properly. After 20k I had to sneak in a walking break (10-20sec) every 3k basically to just be able to keep going. The last 3k loop was a real torture and I had to walk the last 700 metres or so, something I NEVER do. I felt really drained and weak. Very, very demotivating and deflating.
I almost threw in the towel there and then and said 'screw marathon, I do something else' as it was NO fun at all. ZERO. After I got home I relaxed a bit and hit a party till 3am which definitely improved my mood. But I couldn't possibly imagine having to run another 16k after those torturous 26k, no way.

Sun
Rest. Thanks to Ultragen, it wasn't too bad, just the knees.


Total running distance: 31.77 km

Very bad week. Only two runs in, it looks as my main focus remains on the long run and anything in between is just making sure my legs are recovered enough. I honestly don't know why it takes so long for me to recover and the knees are definitely sore most of the time.
I will not try to run on tired legs next week and maybe by Wednesday they will feel ok to do a little jog. As I said, I am not bothered about the week mileage as long as I manage the long runs but if I am not fully recovered for next Saturday I will skip the long run completely. I figured I need one more long run around 30km in the next two weekends and  would rather do it on fresh legs. Honestly after the tough 23km I had hoped that it will get better but it was only worse. If this trend continues, it will be a seriously tough 42km, I can tell you. It definitely makes me respect the distance much more and I just hope to finish, looking at my times I think I will be lucky to finish under 5 hours.
Send me some positive vibes please as I am not in the happiest place right now and hoping the legs and knees will hold together for one more long run before the big day.

have a good week

Week 7 | 27.2 - 4.3

Mon
5.73k ; 36:12 ; 6:19min/k
Since I took a break during the weekend, there was no reason to be lazy on Monday.
Very slow going, legs felt heavy, especially on the first uphill.
I also blame the 'being at home eating' for giving me some extra weight!

Tue - Rest
Wanted to give the knees some rest.

Wed
7.46k ; 48:51 ; 6:33min/k
This was another tough, uninspiring drag. I was so glad to be done.

Thu - Rest

Fri -  Rest

Sat
23.1k ; 2:37:31 ; 6:49min/k
This was the first big one, into uncharted territory. I took with me three gels and a chocolate bar + two handheld bottles with Nuun (mixed at half strength, as I find it too strong otherwise).
Thanks to the extended rest, legs felt good for the first 15k but went into rapid downhill after that.
The last 7k were a real sufferfest, I ran the last 3k at 7:25min/k pace, that's ridiculous!
I don't think I had ever been so tired after a long run, but kept moving. Legs dead, I felt like walking on lead poles.
But, the main thing is I finished the distance and only hope the three remaining long runs will be easier. Or at least not harder :)
Even at half strength, Nuun stops being appealing after 2 hours, so next time I will use 1/4 of the  tablet to have some taste and will substitute the electrolytes with S-caps.
The other chocolate bar worked better, but not sure if I like the taste, as it's very sweet, will see.
Iced both knees immediately afterwards.

Sun
Trashed legs (obviously) but it wasn't too bad, to be honest. I met up with few friends for coffee, decided to take the bike to give the legs a little shakeout, which was very nice.
In total I guess around 12km of biking, easy effort.

Total Running Distance:  36.29 km

Knees still sore, but I am actively icing them and hoping they will last three more long runs before the race.
The long run was a real test, I just hope it will get better. Strangely, it looks as though I always seem to have a bad long run and then a good one.
I must lose some weight, as I am sure that doesn't help. Goal is to watch the portions and stop snacking during the day.
Oh, I almost forgot that the run on Saturday was the longest distance I had ever ran, so at least something was positive :)

have a good week

Week 6 | 20.2 - 26.2

Mon - Rest

Tue
5.3k ; 31:42 ; cca 5:50km/min
Legs felt quite fresh, which is also visible on the f pace.aster
Couldn't help myself and went downhill faster than normal.

Wed - Rest
Knees were really sore, so I decided my extended rest would start soon.
There was no running to be done until following week.

Thu - Rest
Knees still sore.

Fri
I went to the gym (after ages) and did very light intensity weight and core strength training.
I would rate it as 20% of what I used to do and I still managed to thrash all the major muscle groups :)

Sat - Rest
Could really feel the worked muscles.

Sun - Rest

Total running distance : 5.3km
 
Well, this was supposed to be a 'break from running' week. Unfortunately, even with 5 days of no running, it didn't seem to help the knees at all, I was as sore on Sunday as on previous Wednesday.
Very demotivating, but I am trying to stay positive.

have a good week everyone

Week 5 | 13.2 - 19.2

Mon - Rest
I felt definitely better this Monday (touch wood) than last week.

Tue
32:31 ; 5.35k ; 6:05min/k 
Legs still felt somewhat tired and heavy after the tough long run so took it easy.
Very nice to be running on packed snow, though.

Wed
47:33 ; cca 7.44k 
Garmin couldn't get any satellite reception in the ongoing snowstorm and I wasn't excited to be standing around for ages.
While it was fun battling the elements, the head wind was a pain. I blame that (partially) for being a full minute slower than last week on the same course.

Thu
Rest. I was still fairly tired so gave body and legs a rest day.

Fri
Rest and had to run errands as well.

Sat
2:12:25 ; 20.15k; 6:34min/k
This one was a real challenge. First, getting myself motivated to actually go out and do it, I gave myself a little pep talk, drank green tea and went for it.
I slightly changed the course for my long run, and now I do 3k loops with 1k approach, which meant doing 6 loops. Part of the loop was completely new area for me, which was quite refreshing. This one is also more flat, therefore I was able to keep decent speed throughout.
Encountered various stages of tiredness, fatigue but in general was mentally with it for most of the time and never had the feeling of having to stop. Two gels were just about ok, I am also experimenting with little chocolate bars of solid food, the one I tried didn't work. Too chewy and hard to eat, will try another one next time.Legs felt quite ok until the very end, of course the last 3k the pain started but nothing 'run stopping'.Honestly, I was quite pleased with how it went.

Sun
Rest
Legs quite thrashed, right knee very sore on that usual spot, calves destroyed. Apart from that, a nice relaxing day :)

Total running distance: 32.94 km

Definitely better week than the last one, I could feel (touch wood) the energy levels raising. Since I will be away coming weekend I decided to give my legs full 4 days rest before the 'monster month' starts.
I am one week ahead of plan anyway, so I figured one weekend without long run will do the legs good and hopefully the knee issue will get cleared.
Next four long runs will be the hard core distance training, I am curious what will happen, since it wil be all uncharted territory from now on. Current focus is rest for legs, loose some weight (that would also help the legs, I am sure) and keep positive.

have a good week!

m

Week 4 | 6.2 - 12.2

Mon - Rest
I felt really awful (like really coming down with something) on the plane in the morning so wasn't very excited about the week ahead. 

Tue
cca 46:50 ; cca 7.5km
As soon as I turned on my Garmin, it signalled empty battery, wth?
I charge it to full every Sunday so my only guess is that it had somehow got switched on during travel and then went flat. Therefore I can only give rough estimates.
This was my first run in the old shoes. I will go into detail below, but I could definitely feel the difference in my gait. Still, based on the numbers it was slower than week before.
As I was still not 100% I took a gamble and went for the longer run on Tuesday rather than wait for any illness to develop and not being able to do anything for the rest of the week.
It was a beautiful run, we had got some snow in Vienna at last, so I couldn't resist to do this after the run:

Hell, sometimes we forget the main reason why we do sports, to have FUN! :)


Wed - Rest
No running, I decided to play it safe.

Thu
29:39 ; 4.75k ; 6:14min/k
Since I skipped the short run in Vienna, I went running in late evening after coming back to Frankfurt. Full moon, little dusting of snow, it was just perfect. I decided to skip the biking as it is way too cold, not to mention snow on the roads. Better safe than sorry.

Fri - Rest
Rest before the long run on Saturday.

Sat
2:00:48 ; 17.78k ; 6:48min/k
Another glorious run on perfect winter day. Sun blazing, blue sky, only the wind was a bit of a bother.
Legs felt light for the first 10k, after that it was a steady decline. The last 3k were a real struggle, I was fading fast, as you can see from the numbers. I will definitely be using two or more gels from now on, as one gel is just about enough for 15k. No real issues with the legs, just overall fatigue.

Sun - Rest
Boy, are my legs stiff today. And yes, both knees hurt on the same spot as usual, interestingly the right one more than the left one. I take it as it comes, assuming that both knees are going through some 'getting used to longer distance' period and it takes a while to get them adapted. That's the only explanation I have right now. Most of other muscles are quite sore today, but I am glad about putting them through the workout as it will only get harder from now on.

Total running distance: 30.03 km

Seriously, my energy levels have been crap this week. I don't know how long it is going to take to get out of this 'funk' but it is no fun, I can assure you. First I think I am going really ill, then I manage to gather some energy over the weekend and on Monday, it starts all over again.
I will patiently stick to the regime and observe how my body is reacting as it has to end eventually. I am never this much tired, even on less sleep and more running, so only external factor makes sense here.
Shoes - The moment I put the old shoes on, they felt right. I am a light footed midfoot striker but somehow with the new shoes I felt a little urge to be doing heel strike, which is very unnatural for me, and my legs. So I was back to my old 'midfoot skipping' and it felt great and natural to me. As an effect, I didn't have any weird pains during running (including up and downhill) and was feeling the correct muscle groups being worked. I would even go as far to say that some muscles had been neglected and therefore felt quite weak during the Tuesday run.
I was expecting some tightness and stiffness during the long run and it was exactly in places I usually get it, so that was ok.
What I didn't expect was the very sore spots in the knees, especially the right one but I will take it as transition period and hope for the best.
I am, however, glad that I did get sore legs, as it shows that it was a good training and I pushed the legs out of comfortable zone, even at such slow pace.

Let's see what the next week brings, have yourselves a good one!

m