I signed up for the Paris Marathon on April 12, 2026.
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Great! If you load the one before as well ("8 ways to get better"), you're in for an excellent introduction to his philisophy of running - which is by and large also mine.
Listening now!
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8k tempo run!
Harder, better, faster, stronger. Today, I focused on effort, training to keep it up even when I am exhausted.
Distance: 8.20k
Pace: 5'06"#CPH42 in 39 days.
For our families.
For our teammates.
For all of humanity.Distance: 26.37k
Pace: 5'38"#CPH42 in 37 days.
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For our families.
For our teammates.
For all of humanity.Distance: 26.37k
Pace: 5'38"#CPH42 in 37 days.
I had planned to do a nice and easy long-ish run through the centre of Aarhus and by the harbor to see the sun rise.
Instead, I had to chase down a super-charger for my car and ended up doing a forced short run in an utterly mundane suburb before rushing back to my hotel in time for breakfast.
Anyway, a run is a run and there were some challenging hills on this one. It was enjoyable enough. All is good.
Distance: 5.29k
Pace: 5'27"#CPH42 in 34 days.
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I had planned to do a nice and easy long-ish run through the centre of Aarhus and by the harbor to see the sun rise.
Instead, I had to chase down a super-charger for my car and ended up doing a forced short run in an utterly mundane suburb before rushing back to my hotel in time for breakfast.
Anyway, a run is a run and there were some challenging hills on this one. It was enjoyable enough. All is good.
Distance: 5.29k
Pace: 5'27"#CPH42 in 34 days.
Hills are great! It's a real challenge sometimes, and a bit of thought to keep a good running form
I hope you feel charged nevertheless
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Hills are great! It's a real challenge sometimes, and a bit of thought to keep a good running form
I hope you feel charged nevertheless
Hills are great, indeed. They are one of the things I truly enjoy about running in/around Aarhus (as the area I live in is *flat*).
I got to run, and that was good. And according to @nerdd, I even got to do so in a very special neighborhood - even if I did not appreciate it enough in the moment.
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Hills are great, indeed. They are one of the things I truly enjoy about running in/around Aarhus (as the area I live in is *flat*).
I got to run, and that was good. And according to @nerdd, I even got to do so in a very special neighborhood - even if I did not appreciate it enough in the moment.
I just realized you already had a long run this week!
Definitely ramping up the km for the marathon!And yes, every neighborhood can be special if you dive into it
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I had planned to do a nice and easy long-ish run through the centre of Aarhus and by the harbor to see the sun rise.
Instead, I had to chase down a super-charger for my car and ended up doing a forced short run in an utterly mundane suburb before rushing back to my hotel in time for breakfast.
Anyway, a run is a run and there were some challenging hills on this one. It was enjoyable enough. All is good.
Distance: 5.29k
Pace: 5'27"#CPH42 in 34 days.
Started the day with intervals, pyramid-style:
5:00: warming up
1:00 @ Mile pace
5:00 @ 5K pace
10:00 @ 10K pace
5:00 @ 5K pace
1:00 @ Mile pace
??: getting homeIt was hard and fun and surprisingly cold, and I got to both see the sun rise from the ses and unknowingly scare the living daylights out of a sleeping heron.
What a time to be alive.
Distance: 5.33k (+ some un-registered distance between the intervals)
Pace: 5'17"#CPH42 in 31 days.
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Started the day with intervals, pyramid-style:
5:00: warming up
1:00 @ Mile pace
5:00 @ 5K pace
10:00 @ 10K pace
5:00 @ 5K pace
1:00 @ Mile pace
??: getting homeIt was hard and fun and surprisingly cold, and I got to both see the sun rise from the ses and unknowingly scare the living daylights out of a sleeping heron.
What a time to be alive.
Distance: 5.33k (+ some un-registered distance between the intervals)
Pace: 5'17"#CPH42 in 31 days.
That looks like a nice workout!
Can't stop smiling at the thought of that heron being absolutely pissed about some human waking it up."Later that day at the pond:"
Heron: "What the fuck man, I'm just chilling here and this running geek comes by at full speed out of nowhere"
Swan: "Yeah, those humans are so annoying, but what can you do?"
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Started the day with intervals, pyramid-style:
5:00: warming up
1:00 @ Mile pace
5:00 @ 5K pace
10:00 @ 10K pace
5:00 @ 5K pace
1:00 @ Mile pace
??: getting homeIt was hard and fun and surprisingly cold, and I got to both see the sun rise from the ses and unknowingly scare the living daylights out of a sleeping heron.
What a time to be alive.
Distance: 5.33k (+ some un-registered distance between the intervals)
Pace: 5'17"#CPH42 in 31 days.
45 minutes of easy and mindful morning running. Truly enjoyable.
Distance: 8.12k
Pace: 5'32"#CPH42 in 29 days.
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45 minutes of easy and mindful morning running. Truly enjoyable.
Distance: 8.12k
Pace: 5'32"#CPH42 in 29 days.
In an alternative timeline, I raced the Paris Marathon today.
In the one we live in, I did a long run with hard headwinds. I ran it as a dress rehearsal for #CPH42 (Copenhagen Marathon, in 27 days), and it was quite encouraging. It was hard, mentally and physically, but I managed to stay in control and finish strong. I could have added 10k, had I had the time and some extra water and gels. I felt good, and I am ready.
Distance: 32.19k
Pace: 5'52" -
In an alternative timeline, I raced the Paris Marathon today.
In the one we live in, I did a long run with hard headwinds. I ran it as a dress rehearsal for #CPH42 (Copenhagen Marathon, in 27 days), and it was quite encouraging. It was hard, mentally and physically, but I managed to stay in control and finish strong. I could have added 10k, had I had the time and some extra water and gels. I felt good, and I am ready.
Distance: 32.19k
Pace: 5'52" -
Thank you!
I think I am in a good place now (for the race and in general). The works is far from done, but I have created a good foundation for a successful marathon. The next couple of weeks will then inform what exactly my criteria for success are.
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Thank you!
I think I am in a good place now (for the race and in general). The works is far from done, but I have created a good foundation for a successful marathon. The next couple of weeks will then inform what exactly my criteria for success are.
-
In an alternative timeline, I raced the Paris Marathon today.
In the one we live in, I did a long run with hard headwinds. I ran it as a dress rehearsal for #CPH42 (Copenhagen Marathon, in 27 days), and it was quite encouraging. It was hard, mentally and physically, but I managed to stay in control and finish strong. I could have added 10k, had I had the time and some extra water and gels. I felt good, and I am ready.
Distance: 32.19k
Pace: 5'52"An easy morning run through the fog and the cold. This was supposed to be a 5-6 effort out of 10, but I gradually took it to 7. It was fun.
I did the exact same guided run a year ago. This morning, I managed to squeeze out an extra .5k in the same amount of time without really pushing myself. Progress, I guess.
This was my 400th run since I got back to the sport in 2023. Thank you all for the community!
Distance: 7.69k
Pace: 5'14"#CPH42 in 24 days.
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An easy morning run through the fog and the cold. This was supposed to be a 5-6 effort out of 10, but I gradually took it to 7. It was fun.
I did the exact same guided run a year ago. This morning, I managed to squeeze out an extra .5k in the same amount of time without really pushing myself. Progress, I guess.
This was my 400th run since I got back to the sport in 2023. Thank you all for the community!
Distance: 7.69k
Pace: 5'14"#CPH42 in 24 days.
My mental visualisation of that kind of progress goes something like this:
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A guy is sitting at the finish line.Then new Aske passes.
And then the guy counts to 150 before Aske from one year ago passes the line.
—That extra 500m is actually quite a lot!
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My mental visualisation of that kind of progress goes something like this:
—
A guy is sitting at the finish line.Then new Aske passes.
And then the guy counts to 150 before Aske from one year ago passes the line.
—That extra 500m is actually quite a lot!
That is a nice visualization. I like that. Thank you.
And yes, 500m more is definitely more than expected. I did think there would be improvement, but to see it materialize is something else (and very satisfying). It is almost like a year of consistent running has an effect...
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That is a nice visualization. I like that. Thank you.
And yes, 500m more is definitely more than expected. I did think there would be improvement, but to see it materialize is something else (and very satisfying). It is almost like a year of consistent running has an effect...
What! Consistency in training and continuous improvement actually works!
(Joking aside, it's a really strong learning experience, and something I need to remember, every week is small progress)
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An easy morning run through the fog and the cold. This was supposed to be a 5-6 effort out of 10, but I gradually took it to 7. It was fun.
I did the exact same guided run a year ago. This morning, I managed to squeeze out an extra .5k in the same amount of time without really pushing myself. Progress, I guess.
This was my 400th run since I got back to the sport in 2023. Thank you all for the community!
Distance: 7.69k
Pace: 5'14"#CPH42 in 24 days.
I started the day with a fartlek: 5 min warm-up and then seven sessions of 1 min hard + 2 min easy #running.
Training endurance and sharpening my form, I pushed for a high effort, and it was challenging and hard (especially toward the end). But an up-beat soundtrack, a beautiful sunrise, and a tolerance for burning lungs helped me through.
This marked the 100th consecutive week where I have run at least twice.
Distance: 5.22k
Pace: 5'05"#CPH42 in 22 days.
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I started the day with a fartlek: 5 min warm-up and then seven sessions of 1 min hard + 2 min easy #running.
Training endurance and sharpening my form, I pushed for a high effort, and it was challenging and hard (especially toward the end). But an up-beat soundtrack, a beautiful sunrise, and a tolerance for burning lungs helped me through.
This marked the 100th consecutive week where I have run at least twice.
Distance: 5.22k
Pace: 5'05"#CPH42 in 22 days.
You're ticking off some major milestones lately!
That sounds like a great workout to feel the speed you're capable of.
Not quite feeling like marathon pace yet I guess
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I started the day with a fartlek: 5 min warm-up and then seven sessions of 1 min hard + 2 min easy #running.
Training endurance and sharpening my form, I pushed for a high effort, and it was challenging and hard (especially toward the end). But an up-beat soundtrack, a beautiful sunrise, and a tolerance for burning lungs helped me through.
This marked the 100th consecutive week where I have run at least twice.
Distance: 5.22k
Pace: 5'05"#CPH42 in 22 days.
Getting out of bed and out of door was hard this morning, as I got too little sleep and woke up slightly dehydrated after a concert last night (we went to see Zar Paulo put on an amazing show, get your tickets now!).
Nevertheless, this turned out to be a fine long run, and one where I got to train endurance and perseverance. It felt like running km13-34 of a marathon. And all is good.
Distance: 21.21k
Pace: 5'35"#CPH42 in 21 days.
