ipod+nike and sports kit experimentation

• Did not ran the Marathon due to a dreaded flu;
• Did Grande Prémio Fim da Europa (17km hilly course in Sintra)
• Will race Corrida da Árvore (March 7^thand Lisbon Half Marathon (March 21 ^st)

916 km raced in 2009, that’s almost 300km more than in the previous year (647 km in 2008).

Yesterday’s workout, 18k in 1h35min, ending in a comfortable way. Recovery have not been too much of a issue, but I better watch out fatigue signs in the beginning of each week (or should I say weak?).

Despite all things went well, my intention is to run these long workouts on Saturdays mornings. I can then do a decompressing workout in Sundays, avoiding starting a working week with the need to recover from the 20k or so runs.

The workout scheme for the next two weeks will be to do two or three 7 - 8 km workouts during the working week and the long Saturday workout adding 3km each week. In a couple of weeks, I’ll be here posting my thoughts on my 24km long run. Cross training in one of those days will be a must do, also. Weight lifting and a bit of pilates exercises will suffice.

Food-wise, the need for salads, vegetables, fish and carbohydrates will have to be fulfilled.

As I was doing my 10k workout today, I realized that that this blog is now two years old.

My first race with the ipod/nike system took place in 25/09/2007, and since then, 232 more races where uploaded to the nike site, making it over than a hundred per year.

As for competitions, my main goal in 2007 was just to participate in short length races, but as time and kilometers passed, I realized that I do have a good potential for long distance running. Work related fatigue kept me away from a consistent training discipline, and that’s my main challenge for the forthcoming two months. Reason? I’m going to give it a try at Lisbon Marathon in December 2009. The course is easy, it’s in my hometown and I have a full pair of months to be prepared.

After packing miles for the last month, my main concerns now will be to focus on long runs, nutrition and mental training. Weekends (preferably mornings), will be reserved for those 20 miler workouts and week days for faster workouts, aiming to increase lactate threshold and speed training. I’m not going to stick to specific running schedule, but will try to fit my workouts whenever I have free time.

New event added: Corrida da Linha 2009. A 10k race in the Tejo river shoreline - 20^th September 2009.

I have some further competitions in mind, but the big challenge this year will be to run a marathon in December. I have three months to prepare myself (physically, mentally and nutritionally).

Due to work constrains, only from 15^th September onwards I’ll start my marathon training.

Keep and eye on this blog and Pernas de Gafanhoto if you’re keen on following my feedback on this challenge.

As you can see in the right sidebar, I have tow more races under my belt: Corrida 1º de Maio and Meia Maratona dos Palácios, both with new PB.

My 15k PB is now 1:13:37 and the Half-marathon PB 1:49:33.

Improvements lately are the race starts, in a more brisk pace and the fact that I’m getting more tolerant to general discomfort during races.

As always, you can follow Pernas de Gafanhoto’s racing team blog

Going to race another 15k, Corrida 1º de Maio. This time with a not so easy second half. It will be somewhat like a reverse path compared with the former Corrida do Metro.

Expectations: Decrease in two minutes my time, which means ending the race in a 1h18min time.

Looking forward to it!

First race I did with a team, running integrated with them. It was a really enjoyable experience. I managed to race the 15k race in a 1h19min53secs mark. Acceptable for my physical form. The race itself was easy, since I only had to do some effort management at the beginning (first 5 kilometres. The second half of the race was a “all way down” thing, in very familiar sites (Lisbon centre). Long distance running is becoming a natural thing in myself, now. After almost a year running 10k to half-marathons, I am pleased to see that I’m at ease in this distance range.

Marathon will be the next logical stage, but with supported workouts, consistent training schedule and above all, realistic mental preparation.

As the team blog is fairly active, I might slow down my individual post here, at least those concerned with races and events and start to do more recent updates there (portuguese only).

Registered today for the XVIII CORRIDA DO METRO (Lisboa), a 15k race in Lisbon. Hope I still can manage to get in the race, as the participants limit is to be reached in no time (20 to go or so). Hoping for the best, I’ll start trainning tomorrow, with a 7k mild-paced race.