🔹Wenn die Sonne scheint kann ich alles schaffen; kein Berg ist zu hoch, kein Problem zu schwer.🔹 .
.. Oder anders gesagt: LÄUFT 🤩👍🏼
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Heute standen für mich „Stinke-Intervalle“ (den Begriff kannte ich noch garnicht liebe @running_with_jacky 😂👍🏼) auf dem Plan .. 8 x 0,6 km in 4,55-5:05 (Bild 5-6)
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Bei dem sagenhaften, sonnigen Wetter klappte es richtig gut und brachte beinahe Spaß 🤗🌸😂👍🏼
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Wat so ein büschen Sonne ☀️ doch ausmacht, oder?
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Vom Knie gab’s kein Gemecker, nur ein leichtes Druck-Gefühl, daher ist der nächste Lauf für Montag mit der Crew von @werunthisflensburg dran ☺️👍🏼💕 Es ging aber noch auf die BlackRoll, da es im Bein leicht „zwackte“ (Bild 4)
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Macht’s gut, genießt das Wochenende & bis bald, Eure Mele.👋🏻🥰
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Zitat am Anfang von Wilma Rudolph
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[*Werbung*] da Account- und Markennamen genannt werden, markiert oder sichtbar sind. Dies ist ein privater Account👋🏻🤩 🤗🎶 #run#igrunners#läuft
Running in KSA is a big challenge , temperatures , dust , sand !!! However the community of support to train to achieve goals is very inspirational and together we do it . 42 km is a monster but a sweet taste of victory . #victorywin # #runforfitness # #runforfun # #runpilates # #fitover50 # #runover50
When the sun comes out to play 🌞💛
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Have to say, this run tested me. Pretty hilly and when I thought I was done, I realized I lost my car key fob on my 8 mile run.
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Ran around every where and asked people if they had seen it. Bless the people who told me where it was and especially the ones who put a rock circle around it in the middle of the trail. Big shout out to everyone who responded to my SOS text messages too!! 🙌🏻
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Roughly 15 miles later.... I’m finally home. You bet Echo is tired.
Longest run of the season and it felt great. 💪🏻 Such a beautiful morning to be out running. ☀️ A massive “thank you” to my running buddy Josh for keeping me company! 🏃🏻♂️🏃🏼♂️
⏸Pause were having a great laugh 'Bag Packing' today @tescofood#newtownards …. helping our #londonmarathon chum Andrea raise funds for @anthonynolancharity.🤗🤗
⏸ The lovely characters you meet doing this simple task is hilarious. Who ever thought your local supermarket checkout was comedy central.😂😂
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A mixed bag of training this week with ups & downs, typical of a mid-marathon training dip (& probably the effects of our skiing week 🍻🍾⛷⛷lol)
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Training this week: (no bootcamp – giving the ‘Ski Legs’ ⛷⛷a break)
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*Tuesday:
Rosi, 5m total... EASY 2m WU/CD & coaching 'Sisyphus' hill session ..4 sets of 30sec/60sec/90 sec hill reps (up at 5k effort & straight back down, no rest between reps) with 2mins rest between sets.
Heather: 7m total …. 2m EASY on grass & coaching 8x600’s, Heather’s ranging from 2:50 – 2:30 while running/coaching at the back/middle of the group.
⏸ *Wednesday:
Rosi, 7m EASY 10:49m/m avg pace, but she felt really tired 😞....HR high and legs heavy. She just kept going easy...decided to forget about what pace, focusing on 'form' & staying 'relaxed'.... sometimes runs like that are just 'brain training' for a marathon! (Keep going! Keep going!)
Heather, 9m EASY 9:14 m/m avg pace.
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*Thursday: Tempo Thurs
Rosi really felt fatigued at the start of her Tempo Run on Thurs ..and also needed to go to the toilet 😮😮…. She waited for her run chums to run on😁😁, found a nice dark bush 😉😉 & then turned her head torch off lol…🙈🙈😂😂) Rosi, 10k total, 1m WU, 4M @ 8:50 avg, 1.25m CD.
Heather, 7m total, 1m WU, 8:02, 7:51, 7:56, 7:52, 7:46, 1m CD
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Saturday: Club 4m XC race, The Mahee Cup (with 3m WU/CD)
Both of us ran EASY (ish🤔🤔) ...ready for LSR Sunday!! 🤗🤗
PS…..its National Almond Day (Heather’s favourite snack ……well those & chocolate..) #AlmondDay They have a high vitamin E content, have effectiveness at reducing cholesterol levels and help with weight loss! What’s not to like about almonds!!
Dziś odkryliśmy trasy biegowe w Spalonej 😎☀️❤️🔥 Duża Jagodna to tylko i aż 14 km :) Plan był taki szybko zrobimy pętelkę, po drodze zdobędziemy szczyt Jagodna 977m i spędzimy pysznie czas w schronisku. Trasa nie jest trudna ale z dużą ilością podejść a zjazdów jak zawsze mniej ;) więc zajęło nam to trochę więcej czasu ale warto było !!! Słońce, widok na Góry Orlickie, Kotlinę Kłodzką i Masyw Śnieżnika, spokój, cisza a co najważniejsze nie ma zbyt wiele osób, trasa tylko dla ciebie !!! .
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#crosscountryskiing#winterfun#running#ski#runforfun#skitrip#nature#naturepic#crosscountryski#runner#poland#górybystrzyckie#biegówki#zima
Today's run was an experiment with nose breathing! 🤥.
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Given that I need to keep to a relatively slow pace with my HR training this method naturally slows you down. And yes it worked! 😀 So for the whole 15km I breathed through my nose!
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Benefits of nose breathing:
☑️ You smell lots of nice food (curry, fried chicken, chips, bread), wood fires and freshly cut grass
Downsides:
❎ Smell of diesel, cigarette smoke and some very strong weed! 🙄
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Give nose breathing a go if you're running slow!😀
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Not sure why I've now got the munchies! 🤣
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