Saturday, March 08, 2014
Just a quick post in photos to share with you the beautiful time we have in Paris - it looks more like end of April than beginning of March :) We are here just for a long weekend, one thing changed for me with these trips - I am committing to my training. So 6:30 wake up on Friday to do my interval run, have breakfast and be ready for 10 am conference call. I did the intervals on hotel treadmill, but headed out today! Gorgeous Saturday morning, unfortunately this run felt little harder than I would have wanted, but not all the runs are easy.
Leaving from the Westin where we stay...
... Using the pathway on the riverbank of Seine all the way to Notre Dame...
... Coming back through Louvre for the second round ...
... There are many installations and attractions sat the riverbank - 100 m "track" is one of them = lucky Parisians! ...
Thursday, March 06, 2014
Well all is said in the title. An interview has just been published on one of the biggest Czech running websites Běhej.com - I am sorry, it is in Czech only. I might translate it later this week :)
Wednesday, March 05, 2014
It's all about running! But to be successful and long term runner with as few injuries as possible, you need not to forget the extras. I listened to a Runner Academy podcast with Bob Larson - famous coach of Meb Keflezighi. And what he emphasized about Meb was the dedication he has for every aspect of training.
What you should not forget or where you can search for additional improvement are areas as nutrition, recovery (are you taking an ice bath after your long run, do you foam roll, ...), getting enough sleep, strength training in order to get your core ready for the extra beatings, trying to avoid any additional resources of stress and also stretching.
I have been asked about my stretching routine. I have some special exercise that I get from my physio that takes about 5-10 minutes before I leave home. It is working on my inner stabilisation muscles and should improve the stride with my right knee (that was operated over 10 years ago). This is very individual and I would suggest that with any amount of rigorous excercise and running, you should consult a physiotherapist at least every 3-6 months if you do not have any troubles. I see mine every 1-3 weeks to be able to cope with the big amounts of training.
So here is more or less what I do regarding the true stretching. I use dynamic stretches and strides after a brief easy pace warm up usually about a mile long. The stretching after the session should be longer, is more static and should help relieve the muscles that worked hard during your training. I have to admit, this is where I tend to fail. I have to hurry to work, or it is late and I want to sleep, so I cut my stretching short. I try to have similar attitude as with my running - every step counts. Eg. every few more seconds/minutes you stretch, it helps and makes you better runner.
What "extras" would you recommend for other runners?
What do you like doing and what to tend to avoid or "forget"?
Sunday, February 02, 2014
Well it took me whole week to finish this post I started writing last Monday. This is about the last weekend that was "kind of crazy". But the good kind of crazy, even though I would love to have at least one day of recovery :)
Chia seed pudding with banana seems to become my pre-long run / pre-race staple! I have been experimenting with this and I like that you can easily make it yourself anywhere!
First on the Saturday's program was 10 km race that I took as a part of my training. No taper, no tune up... Pre-race morning my legs were super sore from 3 days of pretty tough running workouts. So as I said, coming from 150 km week, I was happy with result. Not much time to recover, before I headed to check on the build up of the Olympic parc at Letná here in Prague. And off to meet up with the girls for a new experience of Bikram Yoga!
The experience of Bikram Yoga was pretty intentse as you can read in my previous post.
Afterwards, I was quite hungry so dinner first and running fashion show afterwards to try out all the outfits for Sunday's photo shoot.
I was able to put in another 5 miles (8 km) to round up my mileage for the day. That suprised even myself, the yoga was really intense.
Sunday started with pilates and spinning with the girls in Pardubice and afterwards the main event of photo shoot. I decided I need to freshen up this blog, so asked my great friend Jitka Sečková to do some photos for me and got some nice pieces from the Nike Running Spring 2014 collection! Jitka's husband was assisting us - lot of fun. As well as Gabča - thanks for the backstage photos!
Refuel after the freezing photoshoot.
19 mile / 30 km run in the evening!
And of course proper refuel :)
Monday, January 27, 2014
'I've been thinking about Bikram Yoga since many years ago, I just never had the right impulse to try it out. So when the girls called that they are driving to Prague to give it a shot, I was on board!
We were still smiling and excited here :o)
It was tougher than we thought though ... yet exciting! We will be back!
Photo courtesy by Petra Polanská
What actually is Bikram Yoga? It is the "original" form of hot yoga. Established in the United States by Bikram Choudhury who brought the idea in 1970s from India. The original Bikram is pretty strict: 90 minutes, 26 poses in given order in a room of 42 degrees Celsius (105 Fahrenheit). The poses come from Hatha Yoga = dynamic style of Yoga. Thanks to the temperature your body and muscles become more flexible, your muscles are also getting stronger and because of the dynamic sequence of the poses it work as cardio as well. I am quite trained endurance athlete and this definitely IS cardio! And I was sweating like a pig :o
The true Bikram Yoga can be only practiced in certified studios with certified teachers - they get 9 week training in LA for a bargin price over 10 thousand dollars! Man, these people must LOVE Bikram Yoga. The teacher only shows parts of the poses as he speaks all the time to guide you through the dynamic sequence of the class. It was really well organized, he put the experienced people in the first row and the greenhorns (that would be us) just behind them. This way we could see how the poses should be performed and he could see how we were doing. You shouldn't push to the extrems of the positions so you can last throughout the session. You are not allowed to leave (trust me, you won't need to pee, you will sweat it all out...).
I really liked the class, it was pretty demanding and I had like two moments when I had to get out of the pose and breathe through to relax in order not to faint. But that quite normal. Even our friend Petra who is great power yoga instructor and personal trainer had these issues... You also can drink only at specially dedicated moments, so you should drink plenty of water before the class and after as well. It took me more than 5 minutes to get myself together after the class. But after those first moments of weakness my body was flooded with energy! I had trouble sleeping though, but I will be trying more classes as I purchased the 10 day unlimited trial (it is worth it if you go at least twice). So I will report more about that.
I loved getting my muscles stretched more and my spine more flexible. We do many similar exercises with The Coach. So I am thinking this could be great cross training activity as long as I manage to do all my training while coming to the class once or twice a week. We shall see..
Any runners out there practicing Bikram Yoga???
Any advice on how to put it up with your training?
Thursday, January 09, 2014
First of all, let me wish you all HAPPY NEW YEAR 20114!!! Let it be a year full of health, striving, setting and fulfilling dreams, gratefulness and happiness :)
Photo from my New Year's run at 6:45 am at the hotel gym, I felt so excited doing the thing I love first thing after getting up in the new year of 2014! (I couldn't sleep - needed to get that extra wine out of my system :) ).
I will come back later with the recap of 2013. A lot moved I great direction in my life and especially in my running!!! I was already fully plunged into my training for Prague International Marathon 2014 for the last two months of 2013... But what I have to mention here quick and now is my session yesterday with The Coach. He had planned out 3x (500 m + 200 m) interval speed work for me. First the paces were off and I proved my dad's blood running in my veins proving The Coach that he probably does not want me to run the 500 m faster than the 200 m :))) Anyway, after two weeks of lot of trainng but generally only volume and some hills, I wasn't able to run that fast for 500 m anyway :)
But then the unimaginable happened: I finished the third interval and I felt like wanting more!!! You have to understand this: I am what Craig McMillan calls endurance monster. I can swallow miles and miles, but the speed work is always super tough for me. It is truth that 3 reps are funny in comparison to 12 or 16 that I do as the races come closer, but anyway. First time in the 2 and half years we have been working together with The Coach I asked for MORE speed work than he had planned for me. And it went great! I crushed the 4th 500 m little faster than the previous 3. I don't want to brag, it is still damn snail pace, but I am really excited.
Today's message: my dear friends, don't be afraid of wanting MORE and striving for your BEST possible self!
Sunday, December 22, 2013
I skipped my run on Friday because I was simply too tired. The pre Xmas time is just a little tiring :))) Fortunately I have learnt to listen to my body. Saturday we had Xmas dinner with the girls and I was still sleeping half a day being super tired. I didn't have time for the 18 km of my scheduled run, so I did faster 12 km fartlek instead to give the body more training load in the shorter time. Finally Sunday was time for the long run. Had 25 km scheduled, but wanted to do more as I missed on my previous runs. Had to divide the run in two: 13 miles outside in the morning and 7 miles on my treadmill in the evening.
What is with the magic? Well, you should walk 10,000 steps a day to keep your cardiovascular system healthy. Today, while updating the stats on my blog I realized I have hit different 10,000 ... I have ran 10,000 km up to today!!! I know it is just a number, but it feels kind of exciting!!! :) So I thought I would share that with you before I head for the next 10,000 km ... Can't wait.
I LOVE running. I am grateful for every single run. Lacing up and heading out of the door is the best feeling in the world. Have a great Cristmas week everybody! Don't forget to give yourself the best gift - go for a run :)