Myalgic Encephalomyelitis\/Chronic Fatigue Syndrome (ME\/CFS) is a long-term, complex illness that causes extreme fatigue that does not improve with rest and worsens with physical or mental activity. It often affects multiple body systems, including the nervous, immune, and metabolic systems. People with ME\/CFS may also experience problems with sleep, memory, concentration, pain, and dizziness, making everyday activities very difficult. (more information: https:\/\/weandmecfs.org<\/a> )<\/p>\n<\/blockquote>\n\n\n\n\n\n\n\n I didn’t do any special preparation\u2014I just adjusted my training program a little so that I could rest after a long run. The day before, I did nothing but go for a walk.<\/p>\n\n\n\n Before this, I always ran without a sports watch, only with my smartphone tracking my pace, heart rate, and track. And I always started really too hot (because I felt great), and then just trying not to die the last 4.5km.<\/p>\n\n\n\n This time I planned to run with negative splits – when you start slowly and then increase pace with each kilometer. It was hard to decide at what pace I should start. 5:20? 5:10?.. I didn’t know the current state of my fitness at all. Randomly, I decided to start at 5:15, and see how it will go.<\/p>\n\n\n\n The race was held in a relatively new part of town, and I chose a bicycle as my mode of transport. It was much faster than public transport! The only thing I didn’t take into account was that this area is still under active development, so my path was unexpectedly blocked by a four-lane motorway. At the last moment, I noticed the detour signs, and strangely enough, they neatly guided me around the construction site!<\/p>\n\n\n\n The first person I saw near the school where the start numbers were being handed out was my co-worker. I parked my bicycle, saw that he had already taken his number, and went to get mine. I was surprised by the long queue\u2026 The volunteer was the first and only person who noticed that I had an even number on my start number (yes, I waited for it on purpose). I turned around and saw that the queue had doubled in length. As far as I know, this year saw a record number of participants.<\/p>\n\n\n\n The last half hour before the run was spent drinking a funny-tasting Powerade, chatting, and watching the kids run.<\/p>\n\n\n\n Usually, I go way too hot from the start, overcook myself, and then suffer for the rest 4.5 km. This time, thanks to the watch, I could pace myself much better. First 2 minutes were all about looking at my wrist and slowing myself down (no way I could sustain 4:30min\/km!) The next 2 minutes were spent remembering YouTube videos, how to move your legs, and how to breathe (next time I should take headphones with “Prodigy” :). Then I relaxed a bit and enjoyed a nice view of the Seestadt’s lake, letting my legs do the job.<\/p>\n\n\n\n First beep from the watch: 4:50 min. Not bad, and I’m still feeling great.<\/p>\n\n\n\n A few sharp turns, and again a wonderful view of the lake. My strategy of \u2018slowing down\u2019 for the first kilometre began to pay off \u2014 I started to overtake runners one after another. (Admittedly, people were also flying past me at an impressive pace.) A small group began to form at a similar pace. My co-worker was looming twenty metres ahead. Everything was fine.<\/p>\n\n\n\n Next beep: 4:58 min. Slowing down, but still impressive (for me).<\/p>\n\n\n\n The road started to slope gently upwards. The lake was left behind, and an industrial landscape stretched out before us. (The area is still undergoing active development.) There was no shade, just flat ground and the scorching sun. Here I realised that the route did not match the map on the website at all, but since I did not know the area anyway, it did not matter much.<\/p>\n\n\n\n Exactly halfway, at 2.5 kilometres, we had to make a 180-degree turn, and volunteers were waiting for us with water. After a small but noticeable uphill climb, and with a slightly dry throat, I decided to take advantage of this opportunity.<\/p>\n\n\n\n It seems it was a mistake. Turning around, trying not to lose my footing and grab some water, and ending up awkwardly choking on it.<\/p>\n\n\n\n Trying not to panic, I first slow down and get my breathing back to normal. It’s good that the road turns into a slight descent, so I can relax a little. Breathe in, breathe out, step by step, I’m getting back into my working pace. The familiar backs haven’t gone far, so everything’s fine.<\/p>\n\n\n\n Beep! 5:11 min. I’ve expected much worse…<\/p>\n\n\n\n All YouTube videos say that you need to grit your teeth and push through this kilometre. I decided to brace myself, not to relax; but also not to overstretch myself, after all, I still had to hold out for 10 minutes.<\/p>\n\n\n\n I chose a pace that was comfortable for me, glanced at the construction equipment and piles of sand and gravel. Soon the road plunged down to the very cosy lakefront, where I could once again appreciate this young neighbourhood.<\/p>\n\n\n\n Suddenly, a man breathing heavily overtook me and began running about three metres ahead of me.<\/p>\n\n\n\n We slowly returned to the buildings, and trees were planted along the edges of the road; shade reappeared.<\/p>\n\n\n\n Long-awaited beep! 5:14 min. Significantly slower than I had hoped, but quick calculations indicate that my overall pace is faster than 5:10 \u2014 already a PB for 5 km!<\/p>\n\n\n\n Inspired by these calculations, I felt lightness in my legs, and enjoying the shade of the trees, I increased my pace. <\/p>\n\n\n\n I overtook the person who had overtaken me, finally caught up with and left my co-worker behind, and, weaving between the houses, ran in search of the finish line.<\/p>\n\n\n\n Finally, my legs were working on their own, my breathing was deep… I could already hear the noise near the finish line and see the school building, but I couldn’t figure out how much further I had to go.<\/p>\n\n\n\n It seemed like I was running the last few hundred metres all alone\u2026 Maybe I had lost my way? But then, another turn, and I saw the finish line.<\/p>\n\n\n\n Beep! I glanced briefly at my wrist. 5:03. I can’t believe it. And I’m just glad that the distance is a little over 5 km \u2014 finally, Strava will count it as a PB.<\/p>\n\n\n\n Usually, I speed up for the last few metres, but this time all my power stayed on the course. I think this is a sign that this time I have better assessed my efforts.<\/p>\n\n\n\n A few more steps, I cross the finish line, remembering that my colleague should be arriving soon. I stayed to take photos of everyone from \u2018our\u2019 group \u2014 it’s very practical that we wore bright armbands “Team Natalie” for my co-worker’s daughter, who was diagnosed with ME\/CFS.<\/p>\n\n\n\n Finally, I noticed that I hadn’t made it to the medal handout, nor to the water and bagels.<\/p>\n\n\n\n Quickly rectifying this injustice and taking a few more photos, I went to collect my things.<\/p>\n\n\n\n 32\/190 overall, 6\/23 in my age category – I’m very pleased. But the next age category has even stronger runners… It seems I need to train much more.<\/p>\n\n\n\n Great organisation, wonderful weather, excellent track, lovely people. And a new PB, what could be better?<\/p>\n\n\n\n <\/p>\n","protected":false},"excerpt":{"rendered":" As I wrote last time, I started training for a race. I talked about it with a co-worker on Monday, and he said, \u2018Would you like to participate in a charity race on Saturday?\u2019 And for some reason, I replied, \u2018Yes, of course!\u2019 Well, it would be interesting to conduct a \u2018test\u2019 and find out … <\/p>\nPreparation and plan<\/h3>\n\n\n\n
Before the run<\/h3>\n\n\n\n
1st km<\/h3>\n\n\n\n
2nd km<\/h3>\n\n\n\n
3rd km<\/h3>\n\n\n\n
4th km<\/h3>\n\n\n\n
5th km<\/h3>\n\n\n\n
Finish<\/h3>\n\n\n\n
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