Slow, but long!

Only one day rest this time, 49 hours after the last run, I was out again. Still sore, really. At first I though it might turn out a short run...or a long walk back.

I kept my cool though, didn't overcook.
10.22km (my roommate's now usual lap, I just cut some street corners shotrer)
49m48 (longest solo without extensive walking in 10 or 12 years)
12.31kph average
2 bridges, but overall better pavement.

I took a short break after 24min16, just before commencing the second bridge. My right ankle was feeling funny, so I really took my time stretching, while I also cuaght my breath.

Bad decision : wearing hip no-ankle socks. My footsoles will be all blister tomorrow, I'm afriad. Next time it's cheap cycling socks again. Socks felt like they creaped up, while they really didn't. Just creating lots of friction.

In the last couple hundred meters I practiced tip-toeing again, and it was sooo much faster. Just my legs are deeefinately not up for it yet.

My trianing is going somewhere, quite slowly!

One week further already, just did another run...

A week with just my usual short bike commutes, and a bit of socializing. Hard work at times. And I can only really work out with a good dose of Ventolin, so no races to look forward to, to train for.
9.36km (~+2.5), 46min11 (+14min), 12.18kph (~-0.4).
Totally different route, and I pauzed halfway to take a breath for a couple minutes, but otherwise non-stop. To me, that's quite good, all (extra pounds) considering.

When I was 18 or 19, 12 years ago, I did (as I remember it) 10km every day, always a record attempt. I was 8kg lighter, and took 45mins at max effort. A cycling "career" was in between then and now, but still, odd how relatively easy it goes.
Relatively I say, as my intended pace on such distances is +5kph. Less and I won't stand a chance in winter triathlon or even regular XC.

Perhaps what got me through it tonight was that I was NOT pushing myself to go as fast as possible. Odd you may think, but usually I cannot be bothered to run sub-maximal.
I was messing around with my breathing some, at time I had to catch back up to not get stuck walking, but I managed.
Seriously contemplated going for ~12km already today, but when I tried to complete the 2nd half in the same time as the 1st, when it was alrteady too late, I pretty much cut off my legs, and called it quits. There will be other chances, I think.

Oh my shoes lately are Asics Landreth 4's, still with laces for now, and the usual Fisher replacement sole for extra support. Like the shoes aren't there, I suppose that's as good as it gets.

I tried for the first time tonight the pro runners technique of landing on the forefoot, tapping the heels, and then springing off again. It felt realy awkward, seemed really fast for the same heartrate (there's hope), but it also felt like I was going to injure myself within a few kms. Hopefully, I'll get the hang of that before the winter comes.

I'm still looking for a coach who'll take my money for getting me on track. Who some someone for such a job?

Don't forget to celebrate minor victories

Another overdue report from your louzy excuse for a cross-country skier.

Work, life, moving homesm and not even TV, have been providing me with excellent excuses to not work out.
I do like how I now commute twice 6.8km to work om my bike, I think I can tell the difference over 2x2km by my gut.

My roommate ran her first 10k+ today, so I had to do something too. I ended up copying her route, but skipping the ~3.6km across the brigdes around the Nothern Island. She's been doing this more considently then me, and she's carrying around a relatively smaller over-weight penalty than I :-)

I took 2 good inhales of Ventolin, I forgot those last week and got stck within 1km from home walking was all I could. Now I knew better, and only too a short breathing break at 12min. Or maybe it was my heart not feeling too hap about this running thing.

Of course my first goal is to match my roommate's non-stop route with the next 2 or 3 weeks. And before I'm properly fit, I should be able to round the island a second time before making it home well within the hour.
Toninght, I took 31m56, the longest almost non-stop I've run in half a year I think, one of my pre-breakfast runs before I got lazy and moved houses.