My first 20 mile run EVER! (32.25KM)

Last Monday I set out with the intentions to go on my long run that I hadn’t done on the weekend. I stuffed myself with some waffles, peanut butter and honey (uhh, why did I think this was a do idea right before a run?) and headed out. I was feeling a bit crazy so I thought it would be a good idea to set my goal high, so I told myself I would do 20 miles. I made it about 8K by the time it was already 8pm and dark and then got frustrated and overwhelmed with the amount that was left to do and went to my boyfriend’s for dinner instead.

I felt frustrated and discouraged and like I had failed, even though I had worked out for an hour in the morning and gone for an 8K run. I realized that it was not a good mind set to beat myself up over it, so I just moved on and tried to feel good about what I had done. The rest of the week I took it kind of easy, I did some Blogilates and went to a Yoga class on Wednesday evening for some much needed stretching.

However, today when I woke up. I knew it was the day! I was motivated and patient and had the day off of work. I had some breakfast (Coffee and toast with Biscoff, yummy!) and set off at around 11am. This was partly because I am not a morning person and partly because my Marathon starts at 11am, so I want to get used to running at that time.

I split the race into 4x8K runs in my mind. One direction 8K, back to the starting point to total 16K, 8K in the other direction, and then 8.25K home. This worked really well for me! It is not an easy thing to make yourself run for 4 hours. I am kind of a slow runner and I have heard that it might not be good to go for so long in a training run, but mentally I had to hit this milestone. For me it was just as big as what I consider the classic long-distance running milestones: 30 minutes nonstop running, 5K, 10K, Half Marathon, 20 miles (32.2KM), Marathon, …

longrun20

It was painful. It was hot. I was thinking of doing 16KM in one direction and then 16KM back because I realized it was dangerous to make the halfway point be so close to home and that it would take a lot of willpower to push on, but I wasn’t sure about the water fountain situation in the first direction and in the other direction I knew exactly where the water fountains are. I drank a lot of water and basically gave myself a cold shower at each station. I dunked my hat in the water fountain each time and put it back on my head. That helped a lot!

trinkbrunnen
The best sight you can see while running in the heat. Water fountain! Elixir of life!

I was powered by:

Homemade Sports Drink (recipe from Runner’s World) which I carried in my fuel belt.

sportsbelt

A fruit bar:

sportriegel

and Sport Gummi! An Austrian chewy candy. ­čÖé

egger-sportgummi-fruchtgummi-175g-fromaustria

I am going home (Canada!) on Tuesday so I wanted to do one last long run before the weekend so I could enjoy the weekend without the pressure and off-time that goes along with long runs! My knee is feeling a little “niggly” so I am staying in tonight and resting. I feel very accomplished and happy. I refueled with pizza and ice cream which might not have been the healthiest idea but it was fast and easy and what my body was craving!

Happy long runs to anyone out there who have long runs planned for this weekend!

Dreilaender Marathon Training Week Recap ÔÇô 7 weeks to go!

This post is about last week and may be incomplete as I wasn’t so great at keeping track of my workouts!

  • Monday: Last day of my free trial at the gym: Smovey Class 60 mins/Zumba Class 60 mins/Yoga Class 60 mins
  • Tuesday: Rest
  • Wednesday: 8KM in the pouring rain!
  • Thursday: Rest
  • Friday:┬á10K
  • Saturday: Rest
  • Sunday: Rest/Wine Hike through about 6 Viennese Vineyards! Lots of walking and lots of wine!

This was a very restful week! I am getting a bit lazy recently, trying to get my groove back!

Bilingual post: Vienna by bike! // Radfahren in Wien

viennabybike

This post is written in English and German. I will be writing some posts in both languages as it’s a good practice for my German (please excuse all of the mistakes that I make and don’t take it as a “Fehlerfrei” (“Mistake-Free”) text as I’m sure it’s not perfect!) and because I live in Vienna and German is awesome! Enjoy!

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Dieser Beitrag ist auf Englisch und Deutsch geschrieben. Ich werde einige Beitr├Ąge auf beide Sprachen schreiben weil es eine gute ├ťbung f├╝r mich ist! Ich entschuldige mich im vorraus f├╝r die viele viele Fehlern! ­čÖé Ich w├╝nsche euch viel Vergn├╝gen!

Vienna is a great city for bike riders. In the summer, they nearly outnumber the cars! You can get nearly anywhere in Vienna by bike within 30 minutes, so it’s really practical! I love taking my bike whenever possible.

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Wien ist eine tolle Stadt f├╝r Radfahrer. Im Sommer gibt es fast mehr Fahrr├Ąder als Autos! In Wien kann man fast ├╝berall mit dem Fahrrad innerhalb von 30 Minuten erreichen. Es ist sehr praktisch! Ich liebe es mit meinem Fahrrad zu fahren.

My bike. Her name is Rosa Beate Bitchwheely.
My bike. Her name is Rosa Beate Bitchwheely.┬á // Mein Fahrrad. Sie hei├čt Rosa Beate Bitchwheely.

Not only is biking a great way to discover the city, there are also many different bike tours that you can take to reach nearby towns and villages. It’s a great weekend activity! All of the bike routes are marked by small green signs.

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Radfahren ist nicht nur eine Tolle Weg um die Stadt zu entdecken, sodern es gibt auch viele Radwege die man nehmen kann, um nahliegende D├Ârfer zu besuchen. Es ist ein super Idee f├╝r das Wochenende! Alle Radwege sind mit Schilder markiert.

Bike routes are marked with small green signs.
Bike routes are marked with small green signs. // Radwege sind mit gr├╝nen Schildern markiert.

Vienna is full of bike paths that are luckily clearly marked for the most part and are often separate from the main streets. I’ll admit I’m not extremely comfortable riding my bike with traffic! The city is trying to mark most of them with green paint to make them more visible to pedestrians.

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Wien hat viele Radwege die zum gl├╝ck meistens klar markiert und neben der Stra├če sind. Ich gebe zu ich bin eine Angsthase wenn ich Rad fahre und fahre nicht sehr gern mit Autos. Die Stadt versucht gerade, viele Radwege gr├╝n zu markieren damit die Radwege besser sichtbar sind.

bikepath
Bike Path // Radweg
Bikepath
Bike Path // Radweg

There are some great resource websites for people interested in biking in Vienna. Most are in both English and German.

English:

http://www.wien.info/en/vienna-for/sports/cycling/discover-by-bicycle

http://www.wien.info/en/vienna-for/sports/cycling/citybike (Citybikes are available to rent all over the city!)

http://www.danube-cycle-path.com/austria-bike-rentals.html

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Es gibt viele Webseiten f├╝r Leute die sich f├╝r das Radfahren in Wien interessieren. Die meisten davon sind auf Deutsch und Englisch.

Deutsch:

http://www.wien.gv.at/verkehr/radfahren/

https://www.wien.gv.at/verkehr/radfahren/radnetz/

http://www.fahrradwien.at/

Dreilaender Marathon Training Week Recap – 8 weeks to go!

Here is a re-cap of my training week from August 10th to 16th. I had signed up for a free 7-day trial at a gym that offered a lot of classes, so I made the most of that and went to as many as I could! I ran a little bit less than usual but sometimes that’s a good thing! I also discovered that my arm muscles are very week and that I shouldn’t underestimate how difficult an aerobics class can be!

  • Monday: 15K Run
  • Tuesday: Zumba Class 60 mins/Yoga Stretching Class 90 mins
  • Wednesday: Bodywork Class 60 mins (Aerobics with hand weights)
  • Thursday: Bodyshaping Class 60 mins (Aerobics with a stretch band)
  • Friday: 30 min run and 26km bike ride. (More on this in the next post!)
  • Saturday: Long Run day! 24.2K!
  • Sunday: Rest and Naps and a Street Food Festival

Tomorrow I have booked myself a sports massage and I am sooo excited. I’m going to a lady who specializes in Marathon runners I know it might hurt but I can’t wait to see what kind of knots and wound-up tight muscles I’ve got going on in my legs!

Registered for the Dreil├Ąnder Marathon

Dreilaender MarathonAfter two months of training I have finally registered myself for the Dreil├Ąnder Marathon on October 4th, 2015. I wanted to put off signing up for as long as possible as I had already signed up for this marathon once three years ago, and didn’t run it. I wanted to see if I could keep my training motivation up for a longer period of time and then I would sign up. I’ve been pretty faithful to my training schedule in the past few months (with maybe a few too many off days here and there and a bit too much ice cream) but I am happy with my progress. It’s amazing to see how your body changes and adapts and gets stronger and leaner!

There are 50 days left to train and I plan on making the most of them! Here is how my week has been so far:

  • Monday: 15K Run
  • Tuesday: Zumba Class/Yoga Stretching Class
  • Wednesday: Bodywork Class (Aerobics with hand weights)
  • Thursday: Bodyshaping Class (Aerobics with a stretch band)

I signed up for a free 7 day trial at Femme Fitness Wien so I’ve been trying out a bunch of different classes this week. They have made me realize how much I love group fitness AND how weak my “non-running” muscles (Arms, ABS, …) are! It’s been nice to take a small break from running-running-running and supplementing my training with other forms of fitness, but this weekend it will be back to business! I’m planning on running 10K later this afternoon once it cools down a bit (unlikely since we are in the middle of a never-ending heatwave here in Vienna!)

Is there anyone out there also training for a Fall Marathon/Half-Marathon/10K/5K race? How’s it going?

Rest and relaxation.

Rest and relaxation. These are two words that are just as important in Marathon training as hills and long runs. (Okay, three words.)

My hill workout yesterday.
My hill workout yesterday.

After pushing it a bit too hard yesterday in the heat, I biked 5km to the base of a giant hill on the edge of Vienna (Kahlenberg), ran/walked up the hill, ran 2km across the top of the hill, walked down and biked 7km into the city. I felt so woozy that I had to cancel a breakfast date with a friend and even found a replacement to teach my class in the afternoon. I drank a ton of water, ate some food and had a wonderful nap. I felt better immediately.

We are currently having a heat wave in Vienna. This does not go well with my marathon training! I really need to be more careful. Early or late runs are on the plan for the next week to avoid the heat!

hot hot hot
Every damn day! I’ll have to remember this when I am freezing in the winter!

After going too hard yesterday, I told myself that today is a REST day. I had to tell myself that it is OKAY to have a rest day. If I’m still feeling a bit bad about it, I just tell myself that it is a part of my training plan. Rest days bring quality into your workouts!

In case you are having a rest day and are feeling a bit restless, you can do the following.

  • Go for a walk. (A nice easy, relaxing walk to get your legs moving a bit.)
  • Go for a swim. (A swim, not a Triathlon!)
  • Take a yoga class.
  • Go for a relaxed bike ride.
  • Get a massage.
  • Meet up with friends you may be seeing less of due to training!

What are your favourite rest day activities?