Edward's Marathon Training Site 2010


These are my older runs
see newer here

==trainingDay
2010-06-28
Two hot 5K runs (30C/86F), this IKEA loop has some nice shady spots though especially in the last 
1K which makes it a nice route, ran hard but realized immediately I didn't have good form today, 
but ran hard for a 24:19 and pushed it on the second one as well 28:41. On the last 1K saw a 
teenage couple break up ahead of me, the man walked toward me crying, and when I caught up with 
the woman walking away from him, she was crying, too. Ah, humanity, a poignant way to end a 5K.
[[
ikeaLoop5K: 24:19
ikeaLoop5K: 28:41
3K warm down home
]]
8

==trainingDay
2010-06-24
Felt very strong running off and was ahead of my best time for the first half, finished hard 
and got a good time but couldn't get under 23:00 like I wanted. Was quite worn out for the 
second 5K but got a good pace going for that and the warm down. The hidden-in-the-bush 
waters are ideal.
[[
ikeaLoop5K: 23:11
ikeaLoop5K: 29:28
3K warm down home
]]
8

==trainingDay
2010-06-17
Sun was shining bright when I got outside after work at 5:20, hid my two bottles of water in 
the bush (in fact my extra bottle was still there from two days ago), switched my MP3 to 
Jason Jollins beats and took off as hard as I could going for the sub-23 today. I was ahead 
at all the points I've mentally marked and really pushed it at the end to indeed get a 22:56, 
my fastest yet. Nice to see the times going down, I'm now within 1 minute and 35 seconds of 
my highschool record. I'm sure I can shave off another 35 seconds in the coming weeks and 
then we'll work on the last minute. The second run was enjoyable but, as the stopwatch informed 
me, slow. Was pretty worn out from the first run I guess. It's really nice to have a 
bottle of water waiting for you at the end of each run.
[[
ikeaLoop5K: 22:56
ikeaLoop5K: 27:48
3K warm down home
]]
8

==trainingDay
2010-06-15
Was a much cooler day today, a nice 21C/70F and legs felt springy so I know a PR was in the 
air for an after-work run. Took two bottles of water and hid them in the bush again, switched 
my MP3 player from the 10th lesson of a teaching company course "History of the Catholic Church" 
to some hard grinding Jason Jollins track, clicked my stop watch and took off around the IKEA 
building as fast as I could. Really felt strong the whole way and pushed it on the last stretch 
to get a 22 something but ended with a strong 23:03, very nice. Had time for a second run as well 
and did a decent 24:59, so feel good about the speed increase. Interesting that speed seems to 
depend so much on the heat.
[[
ikeaLoop5K: 23:03
ikeaLoop5K: 24:59
3K warm down home
]]
8

==trainingDay
2010-06-11
Got off work at 5:00 PM and carrying three small bottles of water and when I got to my starting 
point of my loop, hid them in a bush. Felt solid the first loop but need to learn to run in the 
heavy sun barreling down, couldn't get my speed up. The subsequent 5Ks felt better actually and 
I finished strong on each of them despite leg wear. After each 5K I dug out a bottle of water 
from the bush and enjoyed it, definitely key in the hot sun. Was a great workout, legs feel 
quite phased.
[[
ikeaLoop5K: 24:26
ikeaLoop5K: 26:05
ikeaLoop5K: 29:52
ikeaLoop5K: 33:21
3K warm down home
]]
8

==trainingDay
2010-06-09
Got out the door at 4:15 in the hot sun (33C/91F) felt great and was on a record time 
still at about 2K but the heat dogged me down good, putting my first 5K a minute over 
my record and the second two past a half hour each. Funny how the heat makes so much 
difference, I wonder how I can combat that if the Berlin marathon is on a hot day again, 
drink a lot of water? Felt good to be finished today.
[[
ikeaLoop5K: 24:24
ikeaLoop5K: 31:37
ikeaLoop5K: 32:11
3K warm down home
]]
8

==trainingDay
2010-06-03
Got off work about 4:45 and did three IKEA 5Ks, there was quite some sun beating down, 
first time this year really, made it hot and I couldn't get my speed up. Made it through 
three 5Ks though, one of those days when you don't quite attain the "joy of running" but 
at least it goes down in the running log.
[[
ikeaLoop5K: 24:09
ikeaLoop5K: 27:41
ikeaLoop5K: 29:03
]]
8

==trainingDay
2010-05-31
After work did two 5Ks and a 3K warm down. Got a 23:22, my fastest time this year so far. 
I have a feeling that if I can get down under my high school best time for a 5K (21:21) 
that I will be able to run a sub-four marathon in September. So, got within two minutes of it today.
[[
ikeaLoop5K: 23:22
ikeaLoop5K: 25:20
]]
8

==trainingDay
2010-05-25
First run after marathon, just had time to do a quick 5K then run home, got a 23:42, 
one of my fastest 5K times so far, woudl like to bring these down throughout the summer, 
perhaps to my highschool record of 21:21?
ikeaLoopK5: 23:42
8

==trainingDay
2010-05-06
ran down to Ufa Fabrik along canal and then up to insulaner to get some information 
about upcoming flea markets and concerts, nice, easy run, a bit cold but would be perfect 
for a marathon, in fact, weather for regensburg on sunday is 14C/57F, looking forward to 
the trip and the run
runThroughBerlin: 01:00:00
8

==trainingDay
2010-05-06
another easy marathon-paced run for a little over an hour, concentrated on 
keeping the chi form strong, was chilly and wet but as long as I kept on running 
it was fine, was done to 71 kilos (157 lbs.) after the run, should be one of the 
lightest marathons I've run next week
runThroughBerlin: 01:15:00
8

==trainingDay
2010-05-03
steady marathon-paced run through Berlin, Schlossstr. out to Lichterfelde 
and back around, bit of rain, kind of cold, but got in before sun went down 
too far, very fresh out, kept a good pace, felt good
runThroughBerlin: 01:30:00
8

==trainingDay
2010-04-28
first run without sweatshirt, quick 10K, one IKEA loop, felt good, 
not really warm but got in before the sun went down so it was a nice spring run
[[
ikeaLoop5k: 23:54
ikeaToInsulanerTop: 21:03
InsulanerTopToHome: 14:00
]]
8

==trainingDay
2010-04-22
sunny and a cold wind today, still haven't run without my sweatshirt this year yet, 
tried to get under 23 minutes on the first 5K, no luck, nice strong run though, 
beat my second 5K time by a minute though, feeling good, marathon in three weeks
[[
ikeaLoop5k: 23:40
ikeaLoop5k: 26:30
ikeaLoopToHome: 40:00
]]
8

==trainingDay
2010-04-19
got off work at 4:30, wore sweatshirt which was a bit hot on the first 5K but 
needed afterward, got my best time yet, well under 24 minutes, felt really strong 
at the end of the third 5K, finished that one hard, 4th and 5th were harder but 
was able to run with good form, even half hour warm down was solid, good workout today!
[[
ikeaLoop5k: 23:29
ikeaLoop5k: 27:35
ikeaLoop5k: 27:59
ikeaLoop5k: 30:28
ikeaLoop5k: 36:31
ikeaLoopToHome: 32:22
]]
8

==trainingDay
2010-04-16
another two 5ks today, such a cold wind I had to put my warm hat on after the second 5K for the run home, finally got down to 24:00 on my first 5K
[[
ikeaLoop5k: 24:00
ikeaLoop5k: 26:51
ikeaLoopToHome: 25:00
]]
3

==trainingDay
2010-04-13
did two 5Ks today, decent run, still cold enough to wear sweatshirt
[[
ikeaLoop5k: 24:34
ikeaLoop5k: 27:00
ikeaLoopToHome: 20:00
]]
3

==trainingDay
2010-04-07
took off at 4:30 from work, run was shining bright but was glad to have my sweater on to 
keep out the incongruously chilly wind. Felt good on first three runs, and the fourth one 
was I also finished strong, but half way through the last one I broke down, not so much my 
legs but just generally tired and exhausted, but, that's the point of it all. Next day I 
feel strong, legs lightly sore, a successful training run.
[[
ikeaLoop5k: 24:13
ikeaLoop5k: 26:49
ikeaLoop5k: 29:09
ikeaLoop5k: 34:13
ikeaLoop5k: 41:30
ikeaLoopToHome: 30:00
]]
3

==trainingDay
2010-04-05
strangely cold for April today, wore sweatshirt and headband as scarf, ran 10x
 Insulaner hill and got consistently fast times, all but last time could 
 run strong up the hill
[[
warmup; homeToInsulaner; 6:56
run; insulanerHills; 3:36, 3:33, 3:42, 3:39,3:43, 3:40, 3:36, 3:41, 3:37, 3:47
warmdown; insulanerToHome; 7:11
weight: 73
]]
6

==trainingDay
2010-03-29
took off at 8:00 PM from near the Berlin Hauptbahnhof after visiting a friend and ran straight 
through Berlin toward Steglitz, through the Brandenburg Gate and Potsdamer Platz, full moon night, 
not warm, had sweatshirt, hat and small scarf, kept good pace, nice to run through the city again: 
full of lights, cars, pedestrians, ambulances, bikes, kept up with a woman on a bike most of 
Potsdamer Str, nice sprint, nice run, fell it in my legs
[[
runThroughBerlinFromHbf: 01:22:00
]]
3

==trainingDay
2010-03-24
got off at 4:30 and out the door, was warm but on the verge cold just waiting for the 
sun to go down, did four IKEA loops as hard as I could, added up to about 1:52 so I guess 
that I decent for this point in the training year, was not so beat on the 3rd and 4th runs, 
very nice loop, nice long stretch at the end.
[[
ikeaLoop5k: 24:04
ikeaLoop5k: 26:35
ikeaLoop5k: 27:54
ikeaLoop5k: 33:00
ikeaLoopToHome: 32:15
]]
3

==trainingDay
2010-03-22
got out at 4:30 after work, did a fast 5K, finally took the right shortcut on my IKEA loop which makes this an exact 5 kilometers, then realized it was getting cold and I was tired, had no hat, so did a fast run back to Insulaner and then ran to Steglitzerdamm, total about 45 minutes, good leg workout though, feel them.
[[
ikeaLoop5k: 23:34
ikeaToInsulaner:16:44
insulanerToSteglitzerDamm: 4:58
]]
8

==trainingDay
2010-03-18
got out the door at work at 4:30 P.M. and started the IKEA loop, it was cool, 
dry and "remotely springlike" today, although when the sun when down on the third 
loop, I was glad I had a hat, ran pretty hard, by the third loop legs were pretty 
hammered, the run home was pretty tight, definitely could not have done a marathon today. 
Realized on Google Earth that this is actually a 5.3K loop, I'll find a good shortcut to 
shorten it to exactly 5K.
[[
ikeaLoop53k: 26:19
ikeaLoop53k: 27.47
ikeaLoop53k: 31:22
ikeaLoop53k: 34:52
ikeaLoopToHome: 32:44
]]

==trainingDay
2010-03-15
got off work early at 4:30 and did three hard, wet, cold, puddle-splashing 5Ks on my new 
ikea loop, extended it this time so it is probably right at 5K instead of 4.7K, so these 
are pretty accurate 5K times, the final stretch is nice, probably 700 meters of sprinting, 
legs are quite sore now, this is a good workout, weather conditions were terrible, ran home 
in the dark, cold, wet, dodging unseen puddles because my glasses were fogged up, all of 
this just loading up the explosive joy for when spring finally comes and since it's the 
middle of March, it could come any time
[[
warmup; homeToInsulaner; 6:01
ikeaLoop: 25:29
ikeaLoop: 26:41
ikeaLoop: 28:22
ikeaLoopToHome: 27:44
]]
8

==trainingDay
2010-03-10
IKEA making a new walking path from their store down to the Südkreuz 
bridge opened up a 4.7K non-auto loop for me which I ran three of today, 
started about 5:30 P.M. after work, the first two laps were really nice runs, 
chilly but fresh, just as I started the third one, though, the sun went down 
and I immediately felt the sweat on my back, sides and neck freeze, quite cold, 
got down to 2°C before I got home, simply beautiful out though with the bursting 
red sun on the horizon sinking below the city, I can easily extend this to a 
non-stop 5K loop next time, it also has a nice 200 meter stretch on the 
finish down Bessemerstr. for a good sprint, nice training loop, thanks IKEA.
[[
ikeaLoopShort: 22:31
ikeaLoopShort: 24:48
ikeaLoopShort: 25:20
ikeaLoopToHome: 25:53
]]

==trainingDay
2010-03-07
run out with the sun shining in 7C (44F) and got back hour later 2C (35F) no 
sun shining, really cold needed a hat (note: winter runs, always a stocking hat 
in body bag), did 5 Insulaner hills hard, tried to get to the pain point for 
solidarity with Pete doing the Little Rock Marathon, he was at about 10K when I 
started and now probably at 30K, good luck! hope it's warmer there for you!
[[
warmup; homeToInsulaner; 7:12
run; insulanerHills;3:49,3:40,3:51,3:54,3:42
warmdown; insulanerToHomeViaStBenediks; 20:30
weight; 74
]]

==trainingDay
2010-03-04
almost zero snow and ice, actually a little new snow sprinklings and it was cold but 
all the stars were out, got a 6:30 PM start after work, wore my shorts but had to have 
a stocking hat and scarf, 2 degrees Celcius, ran hard, can't wait to run in light and warmth.

[[
warmup;workToRoeblingLoop;7:52
run;roeblingLoop;16:20
run;roeblingLoop;16:47
warmdown;roeblingLoopToHome;12:25
weight; 73
]]

==trainingDay
2010-02-28
the snow has pretty much dried up here and it was a bit warmer (10C) so did my 
first run of the year in shorts, felt nice to run on solid ground again, did 5 hills, 
there was a little ice on the hill that I couldn't avoid on the way down but other 
than that, dry running

[[
warmup; homeToInsulaner; 8:06
run; insulanerHills;3:57,4:02, 4:04, 4:09, 4:20
warmdown; insulanerToHome; 7:05
weight; 75
]]

==trainingDay
2010-02-25
the sidewalks are much clearer and was able to run partly on the roads which turned 
out to be about 80% clear running, a nice change, first time I did three loops

[[
walkedToWork
warmup;workToRoeblingLoop;8:01
run;roeblingLoop;16:31
run;roeblingLoop;18:02
run;roeblingLoop;18:13
warmdown;roeblingLoopToHome;14:59
]]

==trainingDay
2010-02-23
things are melting, lots of puddles and ice to dodge, otherwise sand everywhere, 
dark run, ran slower, don't want to sprain an ankle right before the end of the   
berlin ice age here.
[[
walkedToWork
warmup;workToRoeblingLoop;8:19
run;roeblingLoop;17:35
run;roeblingLoop;17:59
warmdown;roeblingLoopToHome;15:02
]]

==trainingDay
2010-02-15
first light run, started at 5:30 PM had almost one Roebling loop in the light, 
felt good to be back out, about 10% very slippery, crunchy slushy snow, 
80% snow-iced but runnable.
[[
walkedToWork
warmup;workToRoeblingLoop;7:42
run;roeblingLoop;16:18
run;roeblingLoop;17:35
warmdown;roeblingLoopToHome;14:01
]]
8


==trainingDay 2010-02-02 zero solid footing, sandy snow in my face, constantly cleaning glasses so I could see, ice under snow, worst running conditions of the year [[ walkedToWork warmup;workToRoeblingLoop;8:32 run;roeblingLoop;17:21 run;roeblingLoop;18:24 warmdown;roeblingLoopToHome;15:30 ]] 29

==trainingDay
2010-01-26
first dozen breathes were shockingly cold, after first loop noticed my handkerchief in 
sweatshirt pocket had frozen, ran second loop fast than first but still way to icy 
and dark to run hard, a very refreshing run, -13 C
[[
walkedToWork
warmup;workToRoeblingLoop;7:51
run;roeblingLoop;17:06
run;roeblingLoop;16:58
warmdown;roeblingLoopToHome;13:40

==trainingDay
2010-01-20
extraordinarily cold tonight coming out of work, very cold on your face, ran 
hard and got much better times than past Röbling Loops, not really fun running 
on the snow and ice thought, can't wait for a thaw.
[[
walkedToWork
warmup;workToRoeblingLoop;7:52
run;roeblingLoop;16:20
run;roeblingLoop;16:47
warmdown;roeblingLoopToHome;12:25
eveningBackExercises
]]
10

==trainingDay
2010-01-18
a bit warmer but still around freezing, more sidewalk showing under the snow now, 
almost 50% of the Röbling Loop, was able to run hard the first lap, can't wait for 
warmer weather and runs with daylight!
[[
walkedToWork
warmup;workToRoeblingLoop;7:29
run;roeblingLoop;17:01;sprinted from top of last incline to end
run;roeblingLoop;18:28
warmdown;roeblingLoopToHome;13:41
]]
11

==trainingDay
2010-01-13
about 60% crunchy, slippery, packed snow that made it hard to run tonight, just
a bit faster than two days ago, this was just another run to make sure I get all 
my runs in for January: 3 per week, can't wait for the sidewalks to clear up and 
for it to get a bit warmer
[[
walkedToWork
warmup;workToRoeblingLoop;8:41
run;roeblingLoop;17:49;soft snow, guys in way
run;roeblingLoop;18:52;soft snow
warmdown;roeblingLoopToHome;14:25
eveningBackExercises
]]
13

==trainingDay
2010-01-11
running on the snow tonight was like running on a soft sand beach: my foot would
 hit and crunch the 5-inch soft packed snow this way or that and slippery so you 
 felt like you were running on a treadmill, hard to get speed 80% of the loop
[[
walkedToWork
warmup;workToRoeblingLoop;8:57
run;roeblingLoop;18:04;soft snow
run;roeblingLoop;18:57;soft snow
warmdown;roeblingLoopToHome;14:37
eveningBackExercises
]]
11

==runday
2010-01-09
got out the door into a dark snowing morning at 7:00 AM, not many people out,
 made the first human tracks in the snow on Insulaner hill, wasn't until third 
 lap that I saw someone and their dog, on 6th lap I figured out that if I run on 
 the side of the road, I can run down the hill fast without worrying about the 
 slippery tire tracks formed in the ice under the snow, amazing that didn't see 
 any sledders, I even when I left at 8:20, thought they would be at the hill 
 already, so good tip if you want to get in some good sledding with no one on 
 the slopes: go to Insulaner Hill at 7:30 AM when the sun is just coming up. 
 Times were better than the last set. Listened to [url=http://itc.
 conversationsnetwork.org/shows/detail4360.html]good podcast on software 
 carpentry[/url] , afterward picked up some warm Brötchens at the bakery, nice
[[
warmup; homeToInsulaner; 9:57
run; insulanerHills; 4:32, 4:52, 4:57, 4:57, 5:05, 4:53, 4:59, 5:03, 5:03, 4:54   
warmdown; insulanerToHomeViaBakery
weight; 76
]]
12

==runday
2010-01-06
Again, FREEZING out, but after the first loop was able to run without hands in sleeves, amazing how you warm up from inside, main thing is that you don't stop for more than 30 seconds. Improved times on both loops over Monday, glad to see progress. Need to get my weight down by the end of January, want to be down to 73 as fast as I can, so much more enjoyable to run.
[[
warmup;workToRoeblingLoop;9:01
run;roeblingLoop;17:06
run;roeblingLoop;18:18
warmdown;roeblingLoopToHome;15:12
eveningBackExercises
weight;78
]]
12

==runday
2010-01-04
Very cold tonight, -5 C, hands freezing during warmup run but by the time I got to Attilastrasse on the first round, they started to warm up. Second loop I was really warm. Between loops I noticed if I stood for more than 60 seconds it started to get really cold, have to keep moving. Well, that was another just-get-out-there run, legs a bit sore but feel good. 
[[    
warmup;workToRoeblingLoop;8:11
run;roeblingLoop;17:36
run;roeblingLoop;18:38
warmdown;roeblingLoopToHome
eveningBackExercises
]]
12

==runday
2010-01-03
[[
other;pulled kids 2K on sled to insulaner sledding hill and back
eveningBackExercises
]]
12
==runday
2010-01-02
morningBackExercises
12

==runday
2010-01-01
did 10 hills at 10 AM, thick snow on the ground, kids with sleds everywhere, and one cross country skier (whom I couldn't catch going up the hill), quite cold out, feel great, nice to be out there again
[[
morningBackExercises
preRunStretches
warmup; homeToInsulaner; 9:10  
run; insulanerHills; 4:36, 4:53, 5:01, 5:14, 5:23, 5:31, 5:32, 5:36, 5:49, 5:33
warmdown; insulanerToHome; 8:27
weight; 79
]]
8 
==checkout
good exercise videos for marathon training: stomach muscles, etc. 
3
$url=http://www.youtube.com/user/katiekoski#p/a/u/1/gZAW_IBJibo