Running a bit long again

A little over a week since Kristins Runde. Today I had a short, long run of about 2h and just over 20km(12,4 miles). It's long enough to categorise as a long run, although short. Anyway, it was good to consentrate again on executing something that could remind me of a good running experience. I haven't had many running sessions during this period of competition and I clearly feel that this affects my running form. Especially the speed is suffering. I guess that's the price I have to pay to get ready for a race. Weather was lovely today. Sunny, hot with just a slight wind. I just love to run under such circumstances. It makes it really worthwhile to train during a long and cold winter through harsh conditions just to be able to appreciate what a truly good run is-a run like the one I had today. Well then, apart from some lost speed I have a minor pain in my left knee. I guess it's the solid pavement I've been running on after the race. Besides that I feel fit. I just need some more speed before the race next Saturday in Germany. I'll accomplish that through two workouts in the weeks to come.

Technicals:
-Distance: 20,1 km(12,47 miles)
-Time:  1h 54m 55s
-Average speed: 5,72 min/km(9,2 min/mile)
-Elevation gained: 233,5m(763 ft)
-Calories:  1.414 kcal
-Average heart rate(max): 162 (174)

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/38332478

Back on the road again

It feels good to be running again, finally, after one weeks recovery from Kristins Runde last Saturday. Todays workout went good. In spite of very warm weather I managed to keep a good pace throughout all the session.
My feet are still a bit worn, but I'm perfectly able to deliver a good performance. Still I need to make efforts to stretch on a regular basis in the time to come. The workout was in zone 4. My intention from the start in order to test the body for weaknesses. Besides a tiny stiffness in the feet there weren't any. I'm glad to notice.
Well, one week left now and then I have a full week after that with no scheduled training-transition period.

Technicals:
-Distance: 10,8 km(6,7 miles)
-Time:  1h 1m 14s
-Average speed: 5,67 min/km(9,12 min/mile)
-Elevation gained: 114,6m(376 ft)
-Calories:  766 kcal
-Average heart rate(max): 164 (180)

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/38224059