Interval Training is Going to Kill Me!

This morning I decided to do some interval training. I wasn't sure what but just something.

Once I was out of the door I changed my mind and thought I'd try and beat my 5k time! I ran the first 2k with a pace of 4:50 which is way faster than the 5:10 I started out with last time. I simply couldn't keep running at that speed and had to stop and walk.

After walking around 400 metres, I then ran the next 1k with a pace of 4:40. It was so hard that I decided to do some of the good old 10-20-30 interval training to get home but instead of running the 30 seconds very slow I walked them. Then I ran the 20 seconds with a pace of around 5:30 and then sprinted the last 10 seconds. I did this pattern for around 2k and was very nearly dead by the time I got home!

I suppose if I keep doing something like this every week I'll get used to it in the end and will be faster for Berlin but it's SO hard right now!

100 Days until Berlin Marathon!

The title says it all. This time in 100 days I will have run one of the best marathons in the world, Berlin! And I hopefully will have a new PR too :-)

My training program is in place. I've kept the hill training in my schedule because I enjoy it and it builds up my stamina. You can see it here http://beginnersmarathon.blogspot.dk/p/berlin-marathon-training-program.html

Here are some photos I found from last years Berlin marathon

Soon to Be Trail Running Near Spanish Mountains!

I've gone and done a really strange thing this time but it should be a very exciting experience :-)

I've signed up and been accepted to be a native English speaking volunteer at a language village in the North of Spain!
Basically over the course of 5 days I'll be living in a remote village at the foothills of the Spanish Gredos mountain range speaking English all day to Spanish business people that need to improve their English. There will be the same amount of volunteers as there are Spanish people. I pay for nothing (except extra beers) and get to stay in a 4 star luxury hotel with full board for free. I wanted to find a way to learn as much as possible about Spain and the Spanish people and think this may well be the way to do it! For more information see http://volunteers.grupovaughan.com/

I'm actually in Madrid again for 2 days from 2nd November until 4th November before I get shipped off to the village which is great because I still have very much to see there and definately want to go to 'The Tapa Caves' again :-)

What does this have to do with running I can hear you say? A lot!

After reading about the fantastic runs my 'blogger' friend Jose does (http://de10a100km.blogspot.com/) I've decided to try some different types of running myself and what better place to start than right by a mountain range. You can see by the photos how beautiful this place will be. I really can't wait to get out there :-)

Of course, there's a 2 hour break from talking in the middle of the day so everyone can have a siesta so I'm going to use this time to run and explore the area where I'll be staying. I can never sleep during the day anyway!

My New PR in a 5k Race!

About a week or so ago I won (yes won again) free entry to a womens run in Copenhagen called Alt for Damerne Løb. I could do a 10k or a 5k. I choose a 5k as my oldest son wanted to cheer me on and I didn't want him to sit by himself for too long.

I decided to try for a new PR in the 5k distance. My best time up to this was 28 minutes and 2 seconds so I was hoping to try and get into 26 minutes something but knew it would be hard to do that.

My sons best 5k is 26 minutes and 27 seconds so I was secretly hoping to get near this time :-)

I had to start near the back as I didn't get my number sent by the post. This meant I was behind lots of women that I was faster than. I knew this was going to be a weaving in and out race! It was.

I tried to get my pace at around 5:10/5:15 and then just ran.

I got my PR!! I finished in 26 minutes and 34 seconds with a pace of 5:13 :-) I am very happy with this time!! 

Running Coach Job!

I have a running coach job for a well know athletics company DGI Storkøbenhavn :-)

A few months ago I went to a group interview with them to be put on their list of instructors. Then when they need someone they go over their list and find the person that best meets they needs.

I will be instructing a group of beginner runners to help them go from 0k to a 5k race in 12 weeks.

I start on Saturday 30th June and I can't wait!!

Max 100 Løbet! Theo's First Run!

Yesterday evening near where I live there was a great run called Max100 Løbet. It is a run to promote using a maximum of 100 liters of water a day.

Last year Latimer ran it alone and did the 2.5k route in 14 minutes. He choose to run this route again to beat his time. Theo (my 3 year old) said that he wanted to run too so I signed the three of us up.

I thought it would take around 30 to 40 minutes and lots of walking and me carrying Theo to get to the finish line. How wrong I was!!

Theo would run around 10 metres then walk for 2 metres and then run again. Using this pattern he crossed the finish line after only 20 minutes and 45 seconds :-) It looks like both my children are going to be faster runners than me!

And how did Latimer do you may be wondering.....he finished the 2.5k in 10 minutes!!

I can't wait to see how fast his next 5k is! We are running one together (yeah right) on the 4th July by the beach :-)

Ørestad Bjergløb (Mountain Run) 2012

Ok so Denmark doesn't really have any mountains but that doesn't mean it can't feel like I'm running up some!

Today was my 'comeback' run after nearly 3 weeks away from running! (my mole is completely gone though and healed without a scar) Oh I've missed running so much....I am quite clearly addicted :-)

The last week has been really bad! I have been sad, quiet, tired, and sick. I'm blaming the lack of exercise!

Today was the first time that there has been an Ørestad Bjergløb (mountain run). Ørestad is my home ground so, of course, this was a run I would do....It was organised by Ørestad Løbeklub. (as I forgot my camera I have permission from another runner called Sofia to use hers)

Ørestad is a new area of the city and has some great modern architecture. In this run we got to go inside some of these buildings where I have never been before. I was looking very much forward to that part!

me in the white hat as usual

Fields Shopping Center

The run started in Ørestad Park and then to and inside Fields shopping centre. Once inside we ran up the spiral staircase and then down the other side of the center to the bottom. Then up a little, and up the moving slope (not moving today) and back down again and then past some more shops and back out where we came in.

the steep hill

 steep hill again

We then ran through some 'proper' fields this time up to a big VERY steep hill. This we then run up, around, and back down again. Hard on the legs!
Then it was through some more nature and up to the building called 8-tallet.

8-tallet

8-tallet

Once at 8-tallet we ran up the slope around the building, then up a ton of steps, and back down a slope. Then it was up many many more steps we ran. I had to walk a little of them as my legs turned to jelly! I've never experienced that before. I walked it off then went back down steps and slopes to the bottom again. Once there I was told to run the steps up again by mistake!! I said' no way I've already done it'. Another trip up would have killed me for sure!

Rambøll building

After that it was another long straight running stretch to take us to the next building which belongs to Rambøll. I know someone that works in there and they were watching out for me on the stairs to cheer me on :-) Inside we ran all the way up, round the inside and then back down and out again.

Ørestad school

Next the course went back past Fields and on to Ørestad School. Here we ran up on the outside of the building and then we ran down. I walked up the last two flights of stairs here as it was mega hard going! The problem was that you thought you were at the top then turned a corner and there were around six more flights of stairs in front of you. It reminded me of Madrid in that way.

inside Ørestad college

Once finished with the school we ran next door into the college. This has a large spiral staircase inside which, of course, we all then run up to the top of and run back down again :-)

my favourite steps

Then it was on to a fantastic building called VM Bjerget which has steps running up and down the outside of it. This was very easy for me as these are the very steps that I have done a lot of my Madrid marathon training on. These were fun :-)

Afterwards it was little run back to the park again and over the finish line!!

the finish line

While this was an extremely hard run for me I will definately be doing it next year as well :-) Hopefully without having had a three week break before!