Training Log Archive: rob s

Running on grass and trails in the park where the race ran round, right next to a huge chemical factory on the outskirts of Cologne.

Bayer Kreuz 10k in Leverkusen. Had hoped to run a decent time and maybe break 30 minutes for the first time. The course was meant to be fast and the field is usually really strong. As it turned out it was a really windy day and this made it difficult with 4 laps, each with 800-1000m straight in to the wind. I thought there were still enough good guys to make it possible to run in a pack and avoid the wind but nobody wanted to run at the front. The first lap I got a bit of shelter behind one guy for a short time then I was at the front for the next two laps. I didn't want to sit back and let the pace drop after travelling so far to run there so I tried to keep it a bit fast. This didn't work very well as I was running so much slower in the wind and burning energy. Nobody would move from behind me or help me keep the pace going no matter what I tried. I could have just stopped then started running behind the other guys but it would have meant trying to outsprint 10 guys at the end so I kept going. With 3km to go and the wind behind three guys just sprinted past and opened a gap I couldn't close on the last lap. I caught one guy going in to the wind then held him off at the end, having to run the last 400m in 65s to get 3rd place.
Overall disappointing, I felt in good shape but it was wasted.

Forest run from Strassdorf, no snow or ice for a change.

Early run before travelling a long way across Germany. Under -10 degrees so feeling the cold a bit

Loop round the forest and river then strides.

Hoher Sattel climb on the snow. Nice night and felt reasonably good

Round the town before and after the progressive run. More fresh snow so not all the pavements were clear

Progressive run, 3 laps around the short town loop plus an extra 400m to get up to 30 minutes. Really felt my lungs working hard and my legs burning when the pace felt quite slow, maybe spent too long at sea level in the last three weeks. I still managed a decent run although it was probably harder than it should have been. Splits; 5.44, 5.28, 5.19, 5.11, 5.08 then the last km in 3.10

Loop round the streckenweg then 8 x 100m hill sprints at the end. There was fresh snow so it was tough going in the middle stages of the loop where it was like running though a ploughed field. Luckily the hill sprint road was cleared.

Moos loop in the dark. Nice clear night but quite icy

Steady run with fast efforts on the compacted snow. Ran up the valley to the Gasital then back through Moos. Warm day and the snow was as good as it gets for running on. Felt really good for some reason, strong and legs moving fast. Hopefully it lasts until the next race

Up to the Hoher Sattel, then tried to complete the full circuit but the snow was too deep again so back the same way. Climbing quite well I think