Sweaty times on the treadmill

stats of the week: run 56km, gym 2hrs

Back to a sufficient mileage I included treadmill intervals to my schedule - as I do in December usually. Looking at the time table below, my speed might seem to be too low. I've been doing this for more than a decade and I learnt that my heartrate is 10 beats higher on the treadmill compared to outside workouts. Experience says that this sort of speed will get me fit for New Year's Eve Race and I always was able to run at a 4:30 min/km pace for 15K. But I doubt I can do it again as I got older by one year again.

from km	to km	kmh	min/km	time
0,0	0,2	3,5	17:09	03:26
0,2	0,6	8,5	07:04	06:15
0,6	1,0	9,0	06:40	08:55
1,0	1,5	9,5	06:19	12:05
1,5	2,0	10,0	06:00	15:05
2,0	2,5	12,0	05:00	17:35
2,5	3,0	12,5	04:48	19:59
3,0	3,5	8,5	07:04	23:30
3,5	4,0	12,0	05:00	26:00
4,0	4,5	12,7	04:43	28:22
4,5	5,0	8,5	07:04	31:54
5,0	5,5	12,0	05:00	34:24
5,5	6,0	13,0	04:37	36:42
6,0	7,0	7,0	08:34	45:17
7,0	7,5	12,0	05:00	47:47
7,5	8,0	12,7	04:43	50:08
8,0	8,5	8,5	07:04	53:40
8,5	9,0	12,0	05:00	56:10
9,0	9,5	13,0	04:37	58:29
9,5	10,0	8,5	07:04	1:02:00
10,0	10,5	12,0	05:00	1:04:30
10,5	11,0	12,7	04:43	1:06:52
11,0	12,0	8,5	07:04	1:13:56

Back home for boost

stats of the week: run 41km, gym 3h

The marathon that has never taken place:

Now I am back to home town roads to do some cautious intervals and get prepared for weekly December races. Did my first treadmill workout with alternating fast kilometers and slow half kilometers in between. It was a promising start but still has to be boosted next week.

Sunshine before travelling home

stats of the week: run 38km

After a weekend at Washington D.C. - guiding around a really nice and well organised Marine Corps Marathon - and a turbulent week in New York City I have arrived at my very last U.S. stop in Miami Beach. Some days of warm sunshine will let me recover from the hustle and bustle in Big Apple culminating in the disappointment of a cancelled marathon.

Sunday's flashmob run at Central Park was sort of a compensation for the real race, crowds were in a great mood and a good number did even run a full marathon by four laps of the Park. I settled for 3 laps to get back to regular training soon.