#everyrunhasapurpose

Just chillin' after the accidental marathon on Saturday. Or ... that was the plan. So while kiddo did her atlethics training, I did some easy laps on the tracks. But of course I could not contain myself, and so I threw in 4x200m hard sprints (a 9 effort out of 10) toward the end. It made it hard, but also very rewarding. And it mixed things up. Distance: 7.61k Pace: 5'23" Havdrup Familieløb (10k) in 5 days. #running #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

I did s long morning run, and it was quite a difficult one. I somehow never really got into the right frame of mind (but I slept poorly, so that is probably why). Worse, the hell [edit: heel] of my right foot starting hurting, which meant I could not run as I wanted to; on the contrary, I tried to protect it and run much more slowly the usually, yet now my entire right leg feels sore. Still, a beautiful morning. Distance: 22.11k Pace: 5'42" #running #mastorundk #everyrunhasapurpose

After resting as much as possible for some days, I did an easy morning run to see how my right foot was doing. There was no pain or anything; good! I'm in Brno for the biannual ECREA conference. A new city to explore through #running. The Villa Tugendhat garden was closed, but I ran through parks, residential areas, and a part of the city center. Lots of hills, lots of rain. It was a good run. Distance: 7.31k Pace: 5'42" WRRC in 9 days, Malmö Marathon in 22. #MastoRunDK #EveryRunHasAPurpose

Still careful with my foot, I ran easy this morning; made sure to always be close to bus stops, train stations, or home; was prepared to abandon the run if it felt wrong. But all was good. I was tired (and forgot to bring water), yet ended up doing my weekly HM distance without problems. Very happy with it. Above all, this was a mental victory. "Smile. It increases your face value." Distance: 21.27k Pace: 5'35" WRRC in 7 days, Malmö Marathon in 20. #running #MastoRunDK #EveryRunHasAPurpose

Intervals! 10 x 100 seconds (at 10k, 5k, or mile pace) + some warm-up and cool-down. This was fun. And hard. But above all fun Distance: 5.62k Pace: 4'56" World Athletics Road Running Championships Copenhagen (21.1k) in 5 days, Malmö Marathon in 18. #running #MastoRunDK #EveryRunHasAPurpose

One last run before the 21.1k World Championship on Sunday. Of course this would be an easy run, just shaking-out and keeping the legs active without doing anything hard. Don't push it now, right. Or you could do a 1k warm-up, 3k tempo run, 1k cool-down. I know it probably was not smart to do the latter. But I felt good and I wanted to do something fast and fun. I had a blast. No regrets. Now, recovery. Distance: 5.23k Pace: 4'58" #running #MastoRunDK #EveryRunHasAPurpose

After a night of bad sleep (sick kid), getting out the door for this morning run demanded quite an effort. And #running it demanded quite an effort.

But the sun was warm on my skin. The beach and the sea were beautiful. R.E.M.'s "Reveal" was the perfect soundtrack. I have the ability to run. There is so much to be grateful for. We move in herds. This will be another good day.

Distance: 5.24k Pace: 5'24"

• @folfdk@helvede.net, I expect you will appreciate the symmetry :-)

#MastoRunDK #EveryRunHasAPurpose

I had to leave my car at work yesterday - so this morning, I did a long easy run to get to work. This was an adventure run through both the roads I drive every morning and some free-range areas that were new to me. Lots of improvisation as to exactly which turns to take. The last 2.5k were hard (out of the shade of woods, onto warm asphalt), but all in all this was amazing. I felt good all the way. Distance: 24.38k Pace: 5'37" Edit: typo. #running #MastoRunDK #EveryRunHasAPurpose

This run was a struggle. First, I'm just not built for (or at least not trained to) run in afternoons. It is what it is. Second, since I closed the laptop and went on vacation Friday afternoon, I have been tired. My body seems to have fully embrased that I can now just relax. So even though both distance and pace were fine today, I never really found my flow. It was hard work. But a run is a run, and I am happy I did it. Distance: 6.87k Pace: 5'34" #running #MastoRunDK #EveryRunHasAPurpose

A nice morning run. This was just a recovery run to clear the mind and get the body moving. I'm still tired after I've gone on vacation (a bodily response to not having to perform all the time), but at around 6k I really found my groove. The second half of this run, through woods and near the beach, was truly enjoyable. The playlist was all Scandinavian: "Jeg har lyst til at smage alle frugter på hylden" Have a good one. Distance: 11.24k Pace: 5'26" #running #MastoRunDK #EveryRunHasAPurpose

Just another run. It was windy, warm, and truly enjoyable. And it got me thinking about how grateful I am for being part of the #running community here on Mastodon. You may be faster or slower than me, or more disciplined or more easy-going. Or run further or shorter. None of that matters. What matters is how you support, coach, challenge, and inspire. You make me (and the rest of us) better. You know who you are. THANK YOU!! Distance: 10.65k Pace: 5'19" #MastoRunDK #EveryRunHasAPurpose

A long morning run. This was a nice one where I didn't push myself too much but just went with the flow. "It ain't always funny It takes time to come back around Moving water will smooth the edges down This life is just on loan So enjoy the stepping stones" Distance: 23.10k Pace: 5'38" #running #MastoRunDK #EveryRunHasAPurpose

For my morning run, I did a bonkers mix of speed work:

• 800m warm-up
• 600m @ 10k pace
• 400m @ 5k pace
• 200m @ mile pace
• 1k @ tempo run pace
• 200m @ mile pace
• 200m @ 5k pace
• 400m @ 10k pace
• 100m @ mile pace
• 1k fartlek
• and 100-300m recovery between the intervals.

Even though it was hard enough, I feel I could have given a greater effort. But I think I held back a little due to the heat.

Still, this was fun!!

Distance: 6.19k Pace: 5'01"

#running #MastoRunDK #EveryRunHasAPurpose

After the heatwave, today is rainy and windy and feels like 7 degrees C - so I did a long morning run, of course. I have some work stuff to process (a painful rejection of a scholarly paper), so a long run in challenging condition was just what I needed. This was a hard one, but I managed to keep both pace and effort steady and stay in control throughout. It wasn't exactly fun, but it was meaningful, and I sure enjoyed it. Distance: 21.48k Pace: 5'38" #running #MastoRunDK #EveryRunHasAPurpose

I'm in Hamburg for the weekend and did a long morning run to see some of the city (aka Bus 11). I ran somewhat faster than I had planned for. This was a good run, a joyful one. "Dann sind wir Helden, nur diesen Tag." Distance: 12.04k Pace: 5'12" #running #MastoRunDK #EveryRunHasAPurpose

Another morning run in Hamburg. I went by the harbour (where a gigantic ship just arrived), Reeperbahn (where I appropriately listened to The Beatles in German), and St. Pauli before returning to the hotel. There were lots of red lights on my way, so the flow of the run was interrupted time and time again, but even so this was a nice run through light rain. I felt strong and in control, and I wanted to continue for longer. Distance: 8.77k Pace: 5'44" #running #MastoRunDK #EveryRunHasAPurpose