Easy run There’s a correlation between pace and a frustrating day at work. #running #runnersofbluesky #RunningPunks

Easy Run, Bienwald Second week of a training program that pushes me from 60km to 110 km weekly mileage. #running #runnersofbluesky #RunningPunks

5k Race Day, an der Queich Target was 21:00 at 95% effort in order to have a good vo2max session and not to race all out so I don’t need a rest day the day after. This so much fun when you arrive fresh at the finish and your legs feel great. #running #runnersofbluesky #RunningPunks

Quick Easy Run, Bienwald Last run before weekend’s 5k race on Sunday. That means no running for two days. #running #runnersofbluesky #RunningPunks

Short Progression Longrun Bienwald Run club day and first week of a 10 week plan pushing me from 60km to 110km. Very nice mild weather. #running #runnersofbluesky #RunningPunks

Long run Monday is beginners run club day. So I picked up two runners and we ran nice and slowly. After bringing them home I met our fast young senior runner (I’m an old senior runner) he told me he’s going to run only 5k. He lied. Data shows when we met. #running #runnersofbluesky #RunningPunks

Recovery, Wiesenrunde Tomorrow starts my base building phase. I want to ramp up to 110km coming from 60km in 10 weeks. Then start a 3 months training plan for a half marathon I signed up for. my.raceresult.com/354200/parti... #running #runnersofbluesky #RunningPunks

Very nice run with two friends. One of them is a little bit injured, so we chose a slow pace. Windy but no rain. #running #runnersofbluesky #halfmarathon

Easy run and fartleks, Wiesenrunde Cold Morning 7C / 45 F and shorts so fartlek was a little bit on the quicker side. #running #runnersofbluesky

Easy Run with Sunshine #running #runnersofbluesky

Running ABCs on track Went out to do 8 x 400m vo2max training but didn’t feel good so I switched to run abcs and recovery. #running #runnersofbluesky

Recovery Run, Bienwald Monday is beginners run club day. That means recovery pace and good conversations. #running #runnersofbluesky

Race Day 5k, Göcklingen Foggy weather and perfect temperature for racing. I want to ramp up my weekly mileage, so I ran 5k instead of 10k distance at 10k race pace. Nice side effect is that the usual regretting doesn’t happen at km 7. #running #runnersofbluesky

Long run early in the morning with two good friends. Today reduced distance to 16km because tomorrow is 5k race day in Göcklingen. #running #runnersofbluesky #longrun

Easy Run, Rain, 11 degree celsius / 52F. Ran in short trousers so you have to be quicker. #running #runnersofbluesky

Track session 7 x 400m 3:45 min/km Tried a training method from Jack Daniels with reduced regenerative time between intervals in order to stay longer at high heart rates. #running #runnersofbluesky

Recovery Run Beginners run club day. Good conversation at a windy and rainy day. #running #runnersofbluesky

Long run, Höhenweg Usually with two friends very early in the morning but today I decided to run in the warm sun. 120 meters elevation gain and much fun. The last 3 km at 10k race pace that cleared my mind. #running #runnersofbluesky

Track session My youngest son had to run 2 times 10 minutes for homework. So we decided to run this on track. He run 3 laps two times and I did anaerobic training. 3 fast 400m‘s, one 95% 200m and one 95% 100m. That was fun. #running #runnersofbluesky

Easy Run, Bienwald Run Club day. #running #runnersofbluesky

Threshold Run 24min @ 4:20min/km First tempo run for 6 weeks and it was fun. Helpful for formatting your brain. #running #runnersofbluesky

Long Run, Bienwald & Wiesenrunde Slow run in a pace that makes you feel fresher than before that run. Very nice weather. #running #runnersofbluesky

Easy Run, Höhenweg No race today (half marathon) but at least an easy run. #running #runnersofbluesky

(Not so) Easy Run I canceled next weekend‘s half marathon race. Still feel sick. #running #runnersofbluesky

Easy Run First run since Wednesday last week. Met a kind guy and we had a good conversation for 50 minutes. #running #runnersofbluesky

Easy Run Wednesday is run club day. Good conversations with many friends and sunshine. #running #runnersofbluesky

Short Track Session 200m, 400m, 600m, 400m and 200m@95% This weekend is a 10k race, so an easy workout. #running #runnersofbluesky

Slow and Easy Long Run Bienwald Missed yesterdays long run with friends so I had to go alone. Nice weather. #running #runnersofbluesky #halfmarathon

Warm up and track session 6 x 400m First day on a track for weeks. Windy sunny weather. I was on my own and enjoyed that very much. #running #runnersofbluesky

Short easy run Autumn starts slowly here. #running #runnersofbluesky

Easy Run Wednesday (as usual) is run club day. Met a new member who also does triathlons. Had a nice conversation and heavy rain. #running #runnersofbluesky

Wiesenrunde Recovery Second run with one of my daughters. First time without a pause! That was so much fun. #running #runnersofbluesky

Bienwald, Easy Run One of those days where you don’t want to run but have to. #running

Championship 10k Pfalz Had a lot of fun and met many friends. Weather was perfect. I reached place in my age group. #running #runnersofbluesky

Bienwald, Recovery My running form is completely gone. So frustrating. The day after tomorrow are Südpfalz championships where I planned to go sub 40 minutes at 10k. Now I will have to be happy with something near 45 minutes. #running #runnersofbluesky

Wiesenrunde, short easy run No time because of a long day with many things to do. But weather was fine. #running #runnersofbluesky

1/2 Wiesenrunde, Threshold session & sprints This friday is race day so today’s quality session is cut in half but it was fun! Sunny and a fresh breeze. #running #runnersofbluesky

Recovery Yesterdays long run was too hard for my current fitness so I had to do a recovery run. #running #runnersofbluesky

Saturday morning longrun with a friend. Although at slow pace it was a hard run because I lost my fitness. Only two long runs and a recovery run is not a good training strategy. But I didn’t had enough time this week. #running #runnersofbluesky #halfmarathon

Bienwald accidentally long run Wednesday is run club day. Very hot and max of local heat wave. 35 degrees Celsius or 95 Fahrenheit. I’m the only one who likes these temperatures :-) So we switched from planned 14km to 19km #running #runnersofbluesky

Wiesenrunde Recovery Part ii Today was a good night because one of my daughters decided to start running! She runs naturally forefoot. #running #runnersofbluesky

Wiesenrunde Recovery Yesterdays long run is still in my legs. It was hard to run that slow. #running #runnersofbluesky

Saturday morning longrun with two good friends. This time we started before sunrise. Later on great blue sky. Last Kilometer at 10k race pace. Our trainer calls this „dessert“. #running #runnersofbluesky #halfmarathon

Short easy run Bienwald. #running #runnersofbluesky

Wednesday is run club day. Slow, easy and very nice run with many friends. #running #runnersofbluesky

First easy run. Heart rate was much higher as usual and run felt more like a threshold run. But weather was fine. #running #runnersofbluesky

Had to pause running for a week because I was ill. First try at recovery pace. #running #runnersofbluesky

Höhenweg, Long Run Saturday morning longrun with two good friends. 103m Elevation gain. #running #runnersofbluesky #halfmarathon

Mixture of a regenerative run and an easy run. I met a runner who I didn’t know. We had a good conversation. One can see when we met and when we separated. #running #runnersofbluesky

Track Session 2 x 600m, 2 x 800m, 1 x 1000m, 2 x 200m Glad I was with friends that motivated me. #running