Cruise Intervals – Good enough

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This morning I woke up at 4am feeling refreshed due to what I call reverse jet lag. My clock is still 6 hours ahead so for me, it was like sleeping late until 10am. Unpacked, did laundry, wasted the usual time online. Renewed my NYRR membership and registered for the Manhattan half on January 24th. With that on my mind, I went out with the plan to do 60 minutes of threshold pace.

With the snow most likely still on my favorite running paths, I decided to run laps around my development which is a hair short of half a mile per lap. My run was a bit disappointing, but good enough. Again, I planned on the usual 3 cruise intervals of 20 minutes covering about 3 miles each with a 4 minute recovery pace in between. Instead, I would up doing 2 x 20 minutes and then 2 x 10 minutes accomplishing the full 60 minutes, but having to do it by breaking up the last interval and feeling the effort should have been easier.

I don’t have many excuses for this. In fact, today should have been a perfect day. I missed running the last two days (and felt quite cranky as a result). As I mentioned, I’m on a clock 6 hours earlier so I feel good. I removed my orthotics – (becoming a bad habit now). My sneakers are practically new with only 43 miles on them. I did this outside in 27 degree weather which I enjoy since it helps by keeping my body temperature just right. The loop I described has only 2 moderate inclines.

I started out with one easy lap around for warm up .5 miles in 4:13.

Then, during the first 20 minutes, I didn’t think I was going to be able to do all three intervals. I did 3.02 miles in 20:09 minutes (6:40) which is right on planned pace.

Then a lap around for 4 minutes covering .47 miles for recovery.

After the second 20 minute interval I almost called it quits. I did it in 20:11 minutes for 2.98 miles (6:47). A little slower and coincidentally my half marathon PR pace. I realized there was no way I could have held that for 13.1 miles. This is cutting back my already low expectations for the half at the end of the month.

I decided to finish off with one lap around at recovery pace to warm down. 4:12 and .49 miles.

On a whim, I figured I’d squeeze another lap at tempo pace just to see what it felt like. I managed to hold it for 3 laps resulting in 10:15 and 1.5 miles – (6:49). 50 minutes of tempo pace. Better than 40 minutes and good enough to stop.

Ok, another lap around to warm down in 4:12 and .47 miles.

Hmmm. ok, let’s see if I can get three more laps in order to complete the planned distance and time. 10:15 again for 1.5miles (6:49). 60 minutes! The pace was about 9 seconds slower than desired for the last 2/3 of the quality miles but I’m satisfied.

Finished off with a lap around .42 miles in 3:45 to warm down for real this time for a total of 11.35 miles with 9 of which are threshold pace.

Tschüss Deutschland!

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Today we fly back to NY. It’s about 5:30am local time at the moment and we’ll start heading out at 9am. There is no chance I can get a run in before that. It’s not just that all my stuff is packed away, but mostly because theres a ton of snow, ice, and slush on the ground since 2 nights ago. That’s never stopped me before, but with the timing of everything else, I decided it’s wiser to skip it. To make matters worse, I wasn’t able to get out yesterday either for the same reasons; mainly the timing of our last day didn’t allow me a chance to get away.

There’s been snow on the ground since the day after I took my pictures at Grafenberger Wald. I ran in it doing a sort of fartlek, mixing in a hard tempo pace, with some hill work, and some easy paces in between. 3.1 miles @ 7:09mm, 2.2 miles of hills, .7 miles @ 6:41mm, .7 miles easy, .74 miles @ 6:33mm, 1 mile easy, .64 miles @ 6:37mm.

It’s unfortunate that wasn’t the day I decided to bring my camera. The snow has a way of sticking to the trees here. You can see from the picture on the right, which is the backyard of the place we’ve been staying, how nice the Wald looked like.

During my stay, I was here for a total of 10 days including the day of arrival and departure. Out of 10 days I was able to run only 6 for a total of 64 miles.

12-26-09 12-27-09 12-29-09 12-31-09 01-01-10 01-02-10
7 mi 7.7 mi 20 mi 8.1 mi 12.2 mi 9 mi

I would have liked to have done more and I regret not running other routes. The Grafenberger Wald reminds me a lot of the Rockefeller Estate, which is a favorite of mine close to home. Basically, it’s all hills and trees and has a very serene atmosphere. Although Grafenberger is not nearly as big, there’s a certain mystique about the place and you feel as if you can go even deeper in the woods. Remarkably, there’s so much you can find in there in the way of workmanship, like this, and this, thats very secluded from the outside.

Please Push

Please push the bikes


However, there are also so many other pedestrian friendly areas in Germany that really allow for some good distance to run. You can find alleys that run for miles in between the backyards of houses.

Everywhere in Germany there is a street, there is also a sidewalk or some path for a pedestrian, and another separate path for a bicyclist. In fact, there are more convenient routes to get somewhere as a pedestrian than as a motorist.

The Germans also make a lot of use of these areas. On any given weekend, you always see quite a lot of them just walking for the purpose of walking.

The one thing I am happy to be leaving, however, is the cigarette smoke. It’s practically everywhere, although there have been some improvements. When I lived here over 10 years ago, I was also a smoker. I thought it was great to have the freedom to smoke wherever I wanted. Although the belief was the best cigarettes came from America, my favorite was a pack of Prince Denmarks which were stronger than the Camel Filtered I would normally smoke at home. I wound up graduating from a pack a day smoker to about two packs a day by the time I moved back home. I knew it was time to quit by then. Quitting was one of the hardest things I’ve done, but I haven’t gone back since. These were also the seeds which eventually made me a runner since I found hard aerobic exercise the best way to kill the cravings.

As a result, I’m very intolerant of second hand smoke. I cant stand the smell and how it lingers in my clothes, or the fact that my alveoli are being damaged by someone’s inconsideration when it comes to their smoking. Therefore, the cigarettes have been the biggest nuisance whenever we’ve gone back to Germany to visit. Restaurants don’t even have non-smoking sections for example. Or, on the rare occasion when they claim to, it consists of 3 or 4 tables without the ashtrays surrounded by tables that contain smokers.

Raucherclub

Smoker Club - you won't find a non-smoking section here either

It seems all of Europe has started banning smoking about two years ago. Germany recently, and surprisingly, also passed similar laws. When I heard of this I was surprised and actually looking forward to visiting again and being able to go the bars.

Since then, the law abiding Germans who honk at me for running in the street which is verboten, have either ignored the law by blatantly smoking wherever they wanted, or have figured out ways around the law. Almost all restaurants and bars have repurposed themselves as “Smoker Clubs”. They still serve food and drinks, but they prominently display a sign stating that the establishment is for the members of their private smoking club, which anyone from the public may join by entering and signing their charter. (I was never asked to sign anything however).

For a very practical country and people, the Germans just don’t seem get it when it comes to cigarette smoke.

Final run for 2009

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A few days ago, I did my final run for 2009 on the last day of the year. I decided to do something different and took my camera to sort of celebrate the run a little. I’ve seen others do something similar and thought it would be a nice idea to try doing the same.

One of the things I like most about running a new route with my garmin is seeing where I’ve been on a map afterwards. I figured I would mark where each picture was taken by hitting the lap button so that I could match it up later. Unfortunately, the pictures really don’t do the some of the scenery justice. It’s hard to convey the sense of atmosphere there through pictures that are taken mid-run, some of them are blurry, others just look like trees. It’s amazing how you can find playgrounds or elaborate benches buried deep within the forest and totally isolated.

Just as I was getting to the point where I was unsure exactly where I was, I began contemplating spending a good 2 hours or so out there to see how much I can discover. Then my garmin beeped with a warning that the battery was dying. If I were to lose the garmin at this point it would be like a scene from the blair witch project. I rely on it to navigate out, and it does a fairly good job in letting me know if I’m at least running in the right direction when I want to head back. Sure enough, it turned out I wasn’t far from a path I was familiar with, so it all worked out in the end.

Below is a link to pictures.

2009-12-31 grafenberg last years run

This final run finishes my total mileage for the year of 2009.

Monthly Mileage Totals Mileage Totals
Jan 222 Jul 231 Year to date 2493
Feb 207 Aug 230 Lifetime 8664
Mar 208 Sep 205 Highest Weekly 70
Apr 201 Oct 159 Average Weekly 48
May 221 Nov 203 Average Monthly 208
Jun 201 Dec 204 Yearly Goal +93

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