I was trying to get back on track with training this week, but time simply has not been on my side lately. I have been struggling with trying to find time even for a short run and it seem like time is flying so fast I can’t keep up with it. Normally my amount should be around 20 kilometers of some sort of running, but now I am struggling to get there. This week my long run was at Frankfurt, Kronberg up Alt König, but as my HR monitor was being repaired and my mobile ran out of battery around 2’ks before the end I did not get the full training recorded. Calculating that missing 2 k’s I did reach pretty close to the 20 kilometers after all.
The run at the top of Alt König was really good training and I felt like had for once done something strenuous but not too strenuous to wear me completely out. I have a tendency to run too fast when I get too excited and then few hours after exercise my “battery” runs out like from an old winding clock. When that does not happen after a long run I know the pace was not too bad and the exercise was good and this is what happened in Germany on the route up and down the peak.
I also cycled more than normal. Neighborhood trails are getting boring so cycled to another forest close by with lots of trails. It had very good hills up and down so need to remember that for future uphill training.
Week, by week I feel like I am finally progressing all the time. Mornings do not feel so tiring anymore and on the runs high hills are easier than before. Generally I feel like I have so much more energy and at the gym I feel like a super woman! So people (read women) check your iron storage values, you never know as iron deficiency seems to sneak up on you in time.
I am also planning on adding some meditation/mindfulness/yoga or similar to my training plan to help on those long nights in the tent and controlling breathing. Now I know I breathe too superficially, not deep enough and it would also help with singing (and running and climbing in high altitudes). The more hectic life is the more you tend to just take quick breaths and not breathe deep enough.
All this of course is just a waste of your lung capacity so I have decided to see if I can improve it. Got this app designed for meditation on my phone which I intend to use in the evenings so let’s see!
- 3 times Trail running altogether 14 kilometers
- 1 time Basic running 3.5 kilometers, this was my HIIT training for the week
- 2 times Cycling altogether 14 kilometers
- 1 gym session
- Two gym training sessions a week, warm up walking to the gym/rowing machine – Target: To increase muscle strength and toning. Emphasis on butt, back of the legs and core to increase stability of hips and legs to support running.
- Two shorter runs a week. This can be trail or basic running outside. MAX 4 kilometers. I may increase the amount if my leg does not start hurting in a few week… Let’s see. Target: Just to be able to run in the first place!
- Optional! One exercise training a week, this would be whatever fits my schedule. Could be yoga, strength, core, dance or indoor wall climbing/ bouldering . Target: Just to get active and have variety on the plan.
- Compulsory! Stretching and foam rolling after each training Target: To reduce the risk of getting an IT band inflammation in the future
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