for my long run on sunday i went out with my crusaders team-mate and marathon collector simone. he is running his last marathon in 2008 next weekend in Reggio Emilia in italy.

we ran a scenic and hilly “out and back” beside sally gap in the wicklow mountains.

in bocca al lupo simo!

it was one of the rare beautiful mornings in phoenix park. 4 degrees, no clouds and sun. Only the frozen streets in the park affected a perfect race set up.

after 5 weeks back in serious training i took this race as a little test. the night before was not about recovery this time. we went out to see GMF so the rest period got slightly shortened…

1.800 people lined up for this charity race. at the front of the pack the usual suspects were there. as always the start was delayed so the crowd was waiting for the shot.

on the first k´s my legs made it clear that they are not used to sub 4:10 pace at the moment. i just hang in the pack and fought from the start. i couldnt relax during the run as my stomach was also a bit suprised by a speed he hasnt felt for 2 months.

at the end the race was nice but tough. i clocked 37 minutes which shows me that the endurance is there but the speed is missing. i have to start with a couple of fast intervals to teach the muscles…

after race breakfast

“Sun is shining, the weather is sweet now
Make you wanna move your dancing feet, yeah…”

pics taken from racepix365.com

so i was thinking about a rough race shedule that leads me up to my main race in rotterdam.

i´ll start the racing season next saturday with a little test at the aware 10 k run in phoenix park. i dont expect to much from that race as i just planned to fit that “fast one” into a endurance based training week.

2 weeks after that its time for the 25th djouce handicap in wicklow. a 8 km trail run. should be fun to go off road…

on the last day of 2008 the sylvesterlauf (new years run) in bietigheim would be the next one. last year i just jogged jetlaged after a long flight from johannesburg. this year i would like to take it a bit more serious with this “german classic”.

after the 8,1 k howth winter hill race on the 13th of january the raheny 5 miler is the next one on the list (25.01.2008)

as a last test leading up to rotterdam i have to think whether i race the ballycotton 10 mile on the 8th of march or the 7. frankfurter lufthansa half – marathon on the 1st of march.

im looking forward.

the armoury

i haven´t touched my bike since ages. today it had an end. we went out for a decent spin in the mountains. the weather was shit and i was fully soaked. anyway, the spin was nice and i got easy 60 k in the box.

in the afternoon i met a friend and we went out for some hilly 20 k around bray.

me and my new cycling shoes

today was time for some trails again. we ran another part of the wicklow way (10k – oldtown to glendalough).

it was brilliant to be out there again and do some training in the mountains.

it´s nice to workout again.

this weekend i got some easy k´s in the tank. on saturday markus and i joined fellow crusader shane for a smooth 16 k run in marlay park. today i clocked 22 k with simone in phoenix park.

back once again…

the plans are made and the peak-race picked.

after a serious and well needed 4 weeks break im back into training.

just get my bones and muscles prepared again. im looking forward to race rotterdam on the 05.04.2008. 143 days to go.

I had as many doubts as anyone else. Standing on the starting line, we’re all cowards.

Alberto Salazar