New jacket & fast intervals

large-nike vapor Jacket YellowNow cars will see me for sure! Finally got around to buy that Nike “Vapor” jacket that I’ve looked at for more than a year. I like hooded jackets because the weather always changes in Copenhagen, so it’s nice to have the option of a little extra warmth. The jacket works fine. I bought it with room for layers, should be fine to about -10 Celsius with a warm sweater. Probably won’t wear it when not running… Because YELLOW.

The image to the left is pretty accurate. It is very bright fluorescent yellow. The material is wind proof and will keep you dry in a rain shower. Under the arms and along the sides of the torso the material is perforated with tiny holes, effectively making the jacket quite breathable. I  prefer these air ventilation holes to supposedly “breathing” materials, which are neither breathable nor water repellent in my experience. Or worse: they have some kind of silly waterproof coating which wears off in the washer. I prefer a waterproof jacket that has some kind of air holes under the arms so I don’t burn up. And if I get warm I just open the jacket in front. Speaking of opening the jacket, for some reason the zipper is fastened on the right side instead of left. I must try to remember this so I don’t rip off the zipper.

Four fast two-minute intervals today, below 4 min/km. I blew off a bit too much steam on the first interval. I think there are two reasons for this:

  1. My running form is better, so it’s easier to run too fast.
  2. I haven’t been strict with the sugar ban lately. I’m approaching 79kg again. Which is OK. But I can feel the difference when running.

A brrrrisk run, wearing out shoes, and unleashing monsters like Frankenstein

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Holey smoke

Ran a 20:35 5k in the park today, which reassures me that my 19:50 run on the stadium isn’t just some GPS blip. It was pretty hard but not more so than I could keep running afterwards. It might take me some time to beat that time. I might need to shed a few kg’s more. (Don’t worry, I have some fat in storage still.)

Luckily I have my favourite distance 10k to work on. Which was my real plan for today. I had been hoping to keep a 4:00/km pace for six km, but there was just no way. Might be better off with something like 4:20 tempo. Anyway I need to spend some time below 4:30 pace, to make that pace mine.

My Vivibarefoot’s soles are wearing thin, and my toes are starting to come through the upper in various places. Soon I’ll have worn out my first pair of running shoes!

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First they were black, then spotted, and now the white is coming through.

I sent my wife to the Marathon Sport training today and I think I have created a monster! Now she’s completely on fire and claims she’ll be faster than me in a couple of years. She has some African genes in her, and looks like she could run a mean 800m. But I am of course going to stay ahead of her at almost any cost.

Negative splits aren’t bad at all

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These are staying outside.

Finally a half marathon time that doesn’t suck! I ran a 21.1 in the park today in 1:47:09! About time I beat that old record. The funny thing is it wasn’t hard at all. I even ran home afterwards, after treating myself to a pair of running gloves.

The first 10k took 52 minutes, the next 10k took 50 minutes, and the last km was 4:35. My plan was to stay relaxed in the legs for the first 10k, and then increase the pace to a comfortably fast run the next 5, and then run the last 6 as fast as I could manage. Seems my plan was a bit conservative but otherwise good. I felt really energetic today, and jumped over rocks and fences whenever I could. What a comeback from September’s “zombie race”! I look forward to beating this record.

ImageI also went out and bought a Nike running jacket, but I’m going to return it, because it’s a bit tight over the shoulders in size medium. I might just go and get one in large, but now the moment is passed, so I might just get the money back. Anyway I already have a running jacket, and this one is not as warm as i thought. Looks sharp though.

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My handywork

I brought water today in my modified FuelBelt bottle carrier, but it turned out I didn’t need it. Might be nice for warmer days though. It actually works very well now, with a smaller bottle, and with my little elastic band to keep it in place. It’s still a prime example of bad product design. Most people won’t bother to start sowing elastic bands on their fuel belts.

I also discovered something funny: My taste in drink during a run is different from usual. I’ve bought a soda sometimes on my long runs, and I’ve always found them to be too sweet and sour. Even a mild juice like apple juice is too sour and sickeningly sweet. But when I mix one part apple juice with two parts water I get a drink that tastes *HEAVENLY* on the run. The funny thing is it really doesn’t taste that good.

Any way best run in the park ever. Now for some Mexican pulled pork tacos with home made guacamole.

 

 

Weird running week.

Weekly mileage 4km. Average pace 3:45. Actually that’s not true. I just remembered I did get to run 7km with my wife a few days ago. Mother in law has been visiting, so we got a rare opportunity to get out and run in the rain together. My wife is faster than I was when I started running.

Went out with the Marathon Sport running group today, and it was fun. I like running in a group, because I push myself just a little bit harder than when running alone. I could probably beat my 1k record now, and just for fun I want to test 800m on the track too.

BTW I really recommend this yoga video if you are having an off day:

http://www.runnersworld.com/power-yoga-for-runners?cm_mmc=Facebook-_-RunnersWorld-_-Content-Training-_-BuildPowerYoga