Tag Archives: Tel Aviv

Memoir of a Long Run

My weekend long run was 25K/15.5M. It was only my 2nd time running this distance, but truthfully, I wasn’t nervous about it. I’m used to 21K-23Ks, so 25K shouldn’t pose too much of a challenge, I thought. I was wrong, it was a tough run.

 
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As I was about 1.5KM/1M into the run, a couple approached running in the other direction, both looked about 40 years old and very fit. When we were just a few feet apart the woman passed out and fell on the floor, with her body convulsing and white foam coming out of her mouth. They both didn’t have a phone, and neither did I, and the boardwalk was deserted because it was still fairly early. I went down to the beach where there was a young guy listening to music, and asked to borrow his phone to call the ambulance.

 
I obviously didn’t get to talk much with the guy who had been running with the woman, in the few minutes we waited for the ambulance we just tried to figure out how she was holding up, we kept checking her breathing and seeing if she opened her eyes, but he told me they didn’t know each other well, and he didn’t know any of her family members to call and let them know what had happened.
I know from now on I’ll be running either with my phone or with my personal details in case of an emergency.

 
After they left in the ambulance, it had been about 15 minutes since I had stopped running, so I figured I’d start counting the 25K again.
I ran the first 17K/10.5M at an easy pace, average 05:14 Min/KM (08:25 Min/Mile), and the last 8K/5M as fast finish, average pace 04:40 Min/KM (07:31 Min/Mile). This was pretty much what I had in mind for this run, so I’m glad I was able to pull the fast finish off as planned, but my legs were feeling it big time.

 
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I was a sweaty mess when I was done, and it was only 08:40 AM on a relatively nice day, it wasn’t too hot. I even used the seat cover I got at a race to drive back home, it would have been disgusting to sit directly on the car seat.

 
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My legs were sore all day afterwards, I don’t think they had been that sore since my first race. I wonder if it was the distance, the fast finish, the kind of warm weather.. it worries me that this run was so tough. Marathon training is a long way away, but if 25K felt like this, how will I ever run a marathon?

 
Average pace of the total run was 05:03 Min/KM (08:07 Min/Mile), which comparing with the only previous time I ran 25K is 4 seconds faster per KM (7 seconds faster per mile). Not exactly a big difference, but maybe one of the reasons for the soreness. Or the fact that overall I ran 26.5K/16.5M, although I’m counting only the last 25K.

 
I tried to pay attention to recovery for the rest of the day, eating healthy food and drinking a lot of water during the day.

 
My husband and I had some errands to run afterwards, but we didn’t have to walk much, gladly. We even took his motorcycle, so we could park right by where we had to be, and not even have to walk to/from the parking lot or the street. He drives one to work because traffic is crazy to Tel Aviv where he works.

 
I was at the grocery store and bought some apple vinegar, it’s supposed to help with soreness, sounds crazy but I’m willing to try.

 
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Finished our afternoon at the port, eating dinner with the family. Taking every possible opportunity to rest my legs, I have a couple of hard runs scheduled for this week, a tempo and an interval.

 
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We went out for beer at night, that worked for sure. And I foam rolled after we came back, yes, even after a night out and a few beers I make foam rolling a priority.

 
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Would you ride a motorcycle, for fun, or if it made sense due to traffic/cost/etc.?
Is there a distance or time length when your run becomes really tough?



 

Long Run, with Phone and Stops: Unheard Of!

I knew there was a triathlon going on this morning starting at the Tel Aviv Port, part of my running route, so I decided to do my long run with my phone and take some pictures.
I never run with my phone because I prefer to run as light as possible, but actually hardly felt it. My favorite running tights, I have 4 of the same type, slightly different models, have mesh side pockets which hold the phone in place perfectly.

 
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I started running at around 06:00 AM to beat the heat, it was already light out, and the weather was perfect. I put my sunglasses on my head because I knew I’ll be needing them soon, and put sunscreen on my arms and shoulders. Glad I did because my shoulders felt crazy hot by the time I finished running.

 
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I stopped to take a few pictures along the way, I always feel like stopping in the middle of my run is like giving myself an unfair advantage (against myself?), but figured taking a few pictures of the triathlon was worth it. It was just a few seconds here and there, nothing major.

 
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There was an incredible energy at the port with everyone getting ready for the swim when I ran by. People were waiting to go in the water, getting their things ready at the transition stations, warming up, etc. Of course my thoughts were “I need to do one of these”. I’m an OK swimmer and I have a relative who will lend me a bike for a while, so I can try things out and see how it feels. Not too sure about the actual “competing” part, but I could do it for fun.

 
My run today was 20K pretty easy, changed my route a little because I didn’t want to run on the course where the bike/run portions of the triathlon would be.
Total time of the run (not counting stops, I stopped my Garmin each time), was 01:37:20, average pace for the first 16K was 04:58 Min/KM (08:00 Min/Mile), average pace for the last 4K was 04:30 Min/KM (07:14 Min/Mile).
I wasn’t planning on finishing faster, but it happens to me often that I get a lot of energy at the end of the run. It’s a great feeling, and I enjoy running faster, but it bothers me that I can’t stick to the plan. I had scheduled a 12K run for next Wednesday with 4K at tempo pace, and a fartlek run for Thursday, now I’ll switch one of those runs with an easy run. I don’t want my fast speed runs to be more than 15% of my total running, each week. For the last few months I’ve been doing speed work around 20%-25% of my total weekly running time, and I think that was too much. It somehow worked, because I know I improved my speed, but I also dealt with tired legs on a regular basis. Sometimes they were just a little tired, sometimes they were very tired, but I’m thinking my legs shouldn’t be tired 90% of the time for months and months.

 
I was back home early, around 8:15. Another advantage of starting my runs at dawn, so I can be home early during the weekend and make the most of our family time. We stayed home all morning, and had a late breakfast on the balcony. That’s my big salad with cauliflower on top, my husband loves fried cauliflower (so do I), and I asked him to leave me some on the side, not fried, so I could add it to my salad. There are a lot of veggies under there too, so healthy.

 
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Went out in the afternoon for a longish walk with the hubs and kids in Tel Aviv, had coffee and hot chocolate, and then we had pizza in the evening to make up for all that healthy food from earlier. Best pizza place in Israel. I had the four cheese pizza, and another one with eggplant and Bulgarian cheese, so delicious. I’m not a huge fan of pizza, but when it’s really good, then I love it.

 
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How much speed work do you do? Any tips on how to do it without overdoing it?
Do you have a favorite pizza place or is any pizza delicious to you?



 

A Darkish Morning, and Random Pictures from Last Week’s Passover Holiday

I drove to my new, recently opened gym early this morning, but when I turned the corner to get into the parking lot, I realized the lights were out. They were having an issue with the electricity, and they had no power. The joys of a recently opened place.

 
Anyway, not something worth getting annoyed over, stuff happens. I’m sure it was a million times more frustrating for them than for me.

 
I figured I might as well skip today’s workout and take a rest day, but then I was already in my running clothes, and then I remembered we runners are so cool and easygoing, we don’t need anything to go running except our running shoes, so why not just run outside.

 
So I drove back home, because there’s one more thing we need, our GPS watch. I got my Garmin, and went for a nice run outside, not too easy, not too hard: 10.5KM/6.5M at 04:54 Min/KM (07:53 Min/Mile).

 
I had to reset my watch the other day because the elevation measure somehow got messed up and it was way off, same long route I usually do, which measures about 30-40 meters elevation gain throughout the whole run, was suddenly giving me 300 meters elevation gain.

 
Now it seems to be working fine, but I can’t find the feature for 1-second recording instead of smart recording (every few seconds), so I’m not getting an accurate measure at any given second, which sucks.

 

 
Last week we celebrated Passover, and we had a few days off from work/school.
We had a great time with our family, quantity and quality time, always needed!
I know I have the most amazing and perfect kids in the whole world, but when I spend a lot of time with them, I discovered new ways in which they are perfect and I didn’t even know it.

 
A few random pictures from last week:

 
Picking up flowers, it was permitted of course:

 
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Family bike ride, or cross training. The pictures don’t do justice to how hard carrying the buggy was:

 
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Around Tel Aviv:

 
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Art expo:

 
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Random lunch, eating matzah too:

 
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Some adult time in the evening:

 
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Retail therapy for our house, I have neglected it, my budget goes to running gear:

 
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I am so happy they opened this store in Israel. Now there’s officially no more space in my kids’ closets:

 
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Grocery shopping, the never ending chore. I actually enjoy this store, it’s a health market where I buy a lot of the stuff I eat:

 
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At the beach:

 
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What is the weirdest reason why you had to miss a workout?



 

We Love a Challenge, a.k.a. Fartlek Run

I can’t tell you exactly how to define a Fartlek run. Something about a Sweedish word, speed play, unstructured.
Whatever the exact definition is, for me a Fartlek run is one where I change the speed and the interval lengths unevenly, not as a HIIT where each interval is the same length/speed.

 
This morning I had a Fartlek run scheduled that scared me a little.

 
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I wasn’t sure I’d be able to do the last 2 minutes, because I’m not used to that speed, and not for a whole 2 minutes, and not after 41 minutes of running. So finishing the run, tired but strong, made me happy.

 
It doesn’t matter what your ‘fast’ speed is, or what distance is ‘long’ for you.
Whether you are trying to run a whole mile without stopping, going for a sub 1:20 half marathon, or if you just run with no goals, pushing yourself to those places you are not sure you can go is 90% of the fun.
Because as long as we are going outside our comfort zone, then it becomes a challenge. And don’t we all love a challenge.

 
I did some ab work after the run, and 20 minutes of light swimming.
I spent the rest of the morning at home, just tiding up and doing house stuff, had a salad for lunch with some homemade granola bars I made for the kids (corn flakes, oatmeal, peanut butter, honey, dried cranberries, and chocolate chips), and took a 2 hour nap in the afternoon.

 
Later we went to the port with the kids and took their bikes. The weather was perfect, and although it was crowded it was nice.
We had fresh juice, a cheese plate, wraps, coffee, and ice cream. We can’t go out without food being involved.

 
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Do you plan some of your runs to be challenging?


Is eating and drinking part of the fun when you go out?



 

Gray Day Run Day

It was dark and gray when I woke up this morning.
After spring comes, we are spoiled with blue skies almost every day. A gray day kind of throws me off.
But it was perfect for a run, a bit of wind to keep me cool, darker skies with no sun to bother my eyes.

 
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I went to the boardwalk and run 11.24KM/6.98M in 53:35, average pace 04:46 Min/KM (07:40 Min/Mile).
Did the last 6.24KM/3.87M at tempo, a bit faster than my 10K pace, average 04:24 Min/KM (07:04 Min/Mile).
Splits that put my last race to shame.
I think I need to stop racing and just run.

 
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And I think I got my first running tan line. Nerdy or cool? I say cool all the way.

 
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Do you have running tan lines already?