stadtparking - it gets dark too soon

16° celsius, dry and slight windy. 19:00 (12.6 km)

today's tempo run was all about regeneration. then why are we doing this tempo run? the main topic for today was about anina's achievement during her cologne's marathon run. she clocked a remarkable 3:19 hrs, a slash of about 20 mins from her previous marathon. she ran without a watch - duh! if not she could be much faster. a year ago, she was as quick as i was but now i'm the one lagging behind :-(

anyway, after the compulsory warming up run (2.5 km), we started to do our 5 km tempo run. the faster runners zoomed away and i did my run together with christian and jens-uwe together. a quarter way through, christian had to give up cos he said he had problem with his stomach. i suspected he overestimated himself cos i pushed a little bit hard at first. so it was me and jens-uwe running together the rest of the distance. even though i didn't give 100 % to the run, jens-uwe still managed to follow me with heavy breathing. man he had such a willpower. we ended up in 23 mins for the first round.

after a few minutes break i've decided to let jens-uwe to dictate the pace for the second round. this time it was quite a 'breeze' for me. all this while i'm trying to practice my chirunning-style. although a bit unusual the way i ran, somehow sometimes i did feel that there was not much energy needed to move forward. i'll practice more and try to integrate it in my next run. by the way, we did some high-speed running at the end of the second round and managed to complete it in 25 mins.

wow, i wonder what happens to my legs tomorrow after the 30 km yesterday?

alsteration (week 41) : 12.592 km
alstering : 0.0 km
non-alstering : 12.592 km

total running (october) : 57.299 km
davon
alstering : 29.6 km
51.66% gehört zu alsteration