#cphhalf

I started the day with a cruel 1-hour treadmill exercise through "rolling hills." The treadmill and the #NikeRunClub app were in huge disagreement about the metrics of the run. The former seemed somewhat conservative, which tricked me into running harder than usually. More than anything, this was endurance training. And I am glad I did it. Distance: 11.46k (app) or 10.38k (treadmill) Pace: 5'14" or 5'47" #CphHalf in 34 days, Malmö Marathon in 47. #running #MastoRunDK #EveryRunHasAPurpose

This morning, I did a 35-minutes tempo run to train stamina. I pushed for a hard (but not all-out) effort, and I kept it up throughout the run. What a nice way to start the day. I was also pleasantly reminded of how R.E.M.'s "Supernatural Superserious" is an amazing song for some fast #running. This was my 101st run this year. Distance: 6.84k Pace: 5'10" #CphHalf in 32 days, Malmö Marathon in 45. #MastoRunDK #EveryRunHasAPurpose

New 10k PR!! Tonight, I ran the DHL relays (a gigantic #running event for companies) and did two 5k laps. I pushed hard, stayed in control, executed my strategy, had a blast. A goal for 2026 is to race 10k below 49 minutes. My official time today: 49:02. I'm proud of the result, which shaved 0:32 off my old PR, but being three seconds off my goal is slightly annoying. Well, ever onwards. Distance: 10k Pace: 4'54" #CphHalf in 23 days, Malmö Marathon in 36. #MastoRunDK #EveryRunHasAPurpose

Because of the DHL relays in Copenhagen (see previous post), I left the car at work yesterday. Which meant I did a long run this morning to get to work. It was challenging. My legs were still tired, and with a lot of work stuff on my mind it was hard to find the flow mentally. So I kept it easy, kept on going - and in the end it was a good run. "The key is honesty. Always." Distance: 21.19k Pace: 5'39" #CphHalf in 22 days, Malmö Marathon in 35. #running #MastoRunDK #EveryRunHasAPurpose

After some days of recovery, I did run this morning. It was just a run. No more, no less. But the sunrise was beautiful. Distance: 6.18k Pace: 5'18" #CphHalf in 17 days, Malmö Marathon in 30. #running #MastoRunDK #EveryRunHasAPurpose

Excuse my French, but: damn, this was tough. Training stamina and recovery-on-the-go, I did a morning fartlek: 5min warm-up, then 15min switching between 30sec hard ("my muscles burned and my veins pumped battery acid") and 30sec easy #running. And then I ran some more to get home. This was hard but rewarding. It worked out very well. The fundamentals are strong. I am happy I did this. Distance: 5.18k Pace: 5'01" #CphHalf in 16 days, Malmö Marathon in 29. #MastoRunDK #EveryRunHasAPurpose