Last training week of 2012! Back in Japan and in the cold, after almost two weeks of Thailand in the sun.
Monday
REST
Due to long traveling (almost 20hours) I felt really tired today and decided to give my body a rest.
Tuesday
AM 60min Easy Run
Total Distance: 11km
PM 80min Hill Run (40min 8%/11km/h, 2km fast 1%/17km/h)
Total Distance 15km
Felt awesome on both sessions, legs were fresh due to two days of rest.
Wednesday
45min Very Easy Run
Total Distance: 7km
core stability exercises
Thursday
REST
Didnt feel good today, due to a long night out. In Japan there are tons of year end parties which can be quite stressful. Felt bad that I needed to skip my workout.
Friday
75min Fartlek
Total Distance: 15km
I still didnt feel fit today but the run went fine.
Saturday
2h35min Snow Trail Run
Total Distance: 17km Total Ascent: 690m
Had a fun but also tough run in the snow today. At some points the snow was too deep (up to the knee) for running, but also hiking in the snow is a good workout.
Sunday
3h05min Long (Hill) Run
Total Distance: 34km Total Ascent: 820m
Ran today in the cold, wet and dark weather. The conditions were quite tough, but my legs felt strong and I was full of energy.
Weekly Total:
Run: Distance: 99km Time: 8h40min Total Ascent: 1510m
With 2 days of rest I still managed to run almost 100km and the weekend runs were great.
This is the last training log for 2012, happy that I managed to keep track of my training for a full year! Wish you all a very Happy Running Year!
My overall mood is great, and I am super excited to be back on the trails. The 4 hour session on Sadogajima went without any trouble. My right shin (injured leg) was soar after, but nothing to worry about. With another week of low intensity training, ART therapy and one more acupuncture session, I think I will be able to participate at the OSJ Ontake race.
Monday
REST
Since my quads were really sore today, I decided to take a rest from running.
Tuesday
60min Interval 5x1km
Total Distance: 11km
My legs felt ok today, still feeling soreness in my quads and right shin, but nothing serious. I ran the last km of the interval in a 4min/km pace and my legs were totally fine.
I had an ART therapy session right after my running workout and my body is definitely on its way to full recovery.
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My leg is feeling finally ok and I will start with easy run & walk sessions and try to increase slowly my training volume. Patience is key and I have to remind myself that I have to recover fully before pushing hard… that being said, I am not sure if I can participate the OSJ Ontake Skyrace (37km) in two weeks and also getting a bit worried if 6 weeks are enough to tackle my PB at the Berlin Marathon 2012. But my focus right now is to getting back in shape, without worrying too much about my upcoming races. I also need to get back to meditation as well. Can’t believe how lazy I have been lately.
Monday
60min Walk and Run
Total Distance: 8km
stretching and abs after
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Finally returned to Japan and being absent from any physical exercise for one week was quite stressful for me. My right leg was still in pain but definitely felt much better. I spent another week in a cast but started to go to the gym for rehab. Biking seemed to be ok, so I went 4 times to the gym, did around an hour on the bike each session and added upper body and core muscle strength training. Can’t wait to start with real workout again, but I need to be patient and taking at least one more week rest from running seems to be wise. Next week I will focus on building strength, both upper body and legs.. I can climb stairs so I will spend many hours on bike and stair master to get my cardio back in shape, without harming my right shin and ankle.
I had also been eating whatever I felt like during the last 2 weeks (yes I was craving for Japanese food, especially Sushi) and also drinking more beer than usual, so I will focus on a healthier diet, which I believe will be key for future improvement. Just havent figured out yet what kind of diet works best for me, will need to dig deeper and also experiment with nutrition. Mentally I feel really motivated to get back stronger and healthier after my injury!
After the Al Andalus Ultimate Trail I went from Malaga to Mallorca to spend a weekend with my friends. The pain in my right shin got worse and my foot got more and more swollen. Back in Berlin I went to see a doctor and he told me that there might be a possibility of a stress fracture. So I did the first CT scan ever. I needed to wait one day to get the results, so I was quite curious if I would need to take a longer break from running.
I tried to stay positive and luckily there was no sign of a stress fracture on the CT san images. However my ankle and shin was swollen and I was in pain, so I ended up with a fancy robo cop like cast. The doc told me to carry it for two weeks and take at least two weeks off from running :(
