3rd Week

• Sunday 25.3. -13K - 72 min - An easy one on the next day after the long run. The easy one could be a little longer next week. Or the runs should happen in reverse order. The idea is to include two rather long runs in he weekend. They should cover some 40-50 % of the kilometres of the week.
  
• Saturday 24.3. -22 K - 2 h 4 min - Warm weather, +10 Celcius. A slow, long, enjoyable sunset run on a dust road and asphalt.
• Friday 23.2 -No run, no exercise, rest.
• Thursday 22.2. - 9 K - 46 min - Easy run in the dark.

TO REPEAT, yep, this is the innovation of long slow distance running. Do it once, do it twice, do it a couple of times, do it for ever. A rather simple innovation to generate multiplying endurance orgasms called self-transcendence.

Now, in the very beginning of this path, I made a low profile trial with two moderately long runs in the weekend. The latter one was actually not a "long" one at all, but anyway it was there after the long, on my current scale, run.

The third week had over 80 kilometres of running in it, if you count from Monday 19.3. to Sunday 25.3. This was caused by two long runs in a week.

Next week (plan): A three hour long run. And some cycling, perhaps.

2nd week

• Monday 19.3. -25K- 2h14min - Wet wet wet after the run. Cold horizontal snowing. Southern wind. A rather hard wind.
  
• Sunday 18.3. No exercise.
• Saturday 17.3. -11K- 53 min - Run in the afternoon. Went to bed at 6 pm Friday eve and woke at 10 am Saturday morning. 14 hours of sleep.
  
• Friday 16.3. No exercise. Intuition of flu or something like that, no overt symptoms except exhaustion.
  
• Thursday 15.3. No exercise.

"Happy" training...? Perhaps "lazy" training would be better. Or perhaps "wise" training.

I got really tired and felt some nausea on Thursday and Friday. Then slept for fourteen hours. It fixed the situation, I assume.

I'm really happy for today's long run in the snowy, rainy, south-wind tempest weather.

The 1st Week Follow-Up Stats

• Sunday 11.3. - 27K - 2 h 31 min - The first descent long run this year, +4 Celcius, spring in the air, hilly route (road) near Nuuksio National Park
  
• Saturday 10.3. - 13K -66 min - nice run in the middle of the day
  
• Friday 9.3. - 7K - 39 min - morning run - these have been quite rare because of my lazy bones, but afterwards it feels so good !
  

The first week, from Monday to Sunday (5.3. - 11.3.), of the "Follow-Up" included five runs. Altogether approximately 67 kilometres. I have not measured the routes, so there is at least 1-2 (about one mile) confidence interval in my evaluations. Anyway I ran more than last week and the long run today was pleasurable and long, indeed.

Plan of the next week: two and a half hour long run, maybe the same route as today. Also another longer than usual (about 16-20K) run during the week. Slow speed as usual. Maybe some intervals during the spring, but not yet. I do not use any kind of pulse meter, so this follow-up takes place on a firm unscientific basis, which you already mght have noticed.... The Firm Basis means that I'm telling the truth without any disturbing technical detail :-) .