Tuesday<\/a> was more intensive. After the usual 15\/20 min warm up I did\u00a05x(3′ at 3:35 with 3′ rest). It was fun and tiring. It also marked the end of my Brooks Glycerin. At 800km it was time to retire them. I ended up liking them a lot. I did not think any shoe could beat my favourite Asics Nimbus, but they are not that different, a bit harder but definitely a lot longer lasting. I might get a new pair when the current Nimbus get to around 400km, to alternate them.<\/p>\n Wednesday I did not hear the alarm clock and woke up too late to go out running. \ud83d\ude41<\/p>\n Thursday<\/a> I did 40 minutes at a steady 4:19 min\/km and then 8 ten seconds sprints between 2:50 and 3:30. Seven minutes of cool down and I was home happy. It was definitely getting colder and colder each day.<\/p>\n Friday was a lot of fun. I did 4km of warm up and then 6 fast km at 3:47<\/a>. Two cool down kms and then home for a big recovery protein smoothy.<\/p>\n Saturday’s plan was to run more than what The Cool Impossible training schedule suggested. I need to put more kms in my legs to get ready for the next months of marathon running. The trail on the river is all flat so I could keep a good pace\u00a0and I ended up running with an average of 4:48 min\/km. The story really changed after 32km, keeping under 5 min\/km was a struggle. The freezing cold did not help either. The trail was either frozen hard mud or slippery ice. At the 24th km I even slipped on a downhill wooden ramp and fell like an idiot. Luckily I did not hit the ground too hard as I was quite far away from home. It actually helped as for the next 4 or 5 kms I was all energized by the fall.<\/p>\n I had a gel<\/a> at 15k and one at 25k which really helped. I also ran\u00a0for the first time with my new Ultimate Direction AK Race Vest 2.0<\/a>. I loved it. I only carried one bottle and drunk very little as it was very cold and, I have to admit, I only understood how to drink from it once I got home (I should have tried it before starting running). Once I got the strap in the right configuration for my body it really felt comfortable and did not hinder the run at all. I might try and get soft bottles to replace the ones that come with it. I have not tried carrying anything on the back as I did not need to, but I am sure I found the right vest\/backpack for my future trail marathons and for the NDW50. As always the Brooks Cascadia did their job. As my experience teaches me, only\u00a0ice can beat them.<\/p>\n Overall it was a very good run<\/a>, I enjoyed it a lot and it took me to places I had not been in ages, like my very first office in Mortlake.<\/p>\n I will probably do another long run just after Christmas and then taper until my first marathon. I think that should be enough for the first half of 2015.<\/p>\n Overall, good week: 5 runs for a total of 88.2km<\/strong>.<\/p>\n Ciao!<\/p>\n","protected":false},"excerpt":{"rendered":" Last week I did not run much so I had to go big this week. Monday I did an\u00a0easy run. With the new heart zones calculated last week things got a little bit faster. 13km at 4:16 min\/km. Tuesday was more intensive. After the usual 15\/20 min warm up I did\u00a05x(3′ at 3:35 with 3′ […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[36,38,54,65],"class_list":["post-142","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-kit","tag-long","tag-shoes","tag-training"],"_links":{"self":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts\/142","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/comments?post=142"}],"version-history":[{"count":0,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts\/142\/revisions"}],"wp:attachment":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/media?parent=142"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/categories?post=142"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/tags?post=142"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nIt was crazy cold, zero degrees at 8am and it did not get better, it was 1 degree when I got back home. I decided to follow the river and run away from home as much as possible and then turn back. I fist did a couple of km towards Kingston and then followed the river until I had run 21km and then turned back. The idea was that if I felt like it I could do the same route back and end up doing 42km like a real marathon runner or if I felt tired I could stop earlier, skipping the initial loop to Kingston. That’s what I ended up doing for a total of 38km, which I think is still good as it is the longest I have ever run.<\/p>\n![\"longSaturday\"](\"http:\/\/luigifumero.com\/run\/wp-content\/uploads\/2014\/12\/longsaturday.png\")
<\/a><\/p>\n
\nHere are the next challenges:<\/p>\n\n