Edina Simon - Runner

Test Race

With only 3 weeks left until my first major target race of the year, my goal is acceleration. Unexpectedly, an opportunity arose: a local race, right here where I live. After discussing it with my coach, we decided to swap my Saturday morning training session for a chance to test my current form in this competition. I was very curious to see where I stood, and since I was in a light training week, which somewhat resembles a race week, my coach agreed.

I managed to shave about 4 minutes off my time on the 10 km distance, but it's still not what I'd like. I need to improve by another 1.5 minutes to be satisfied in 3 weeks. These short races are really fast for me, but before the pandemic, I could run a 4:50 per km average over 6 hours. However, I have yet to manage to get under 5 minutes per km. I will be happy in 3 weeks if I can at least achieve an average pace of 4:59.

Interestingly, my average heart rate this time was 10 bpm lower than it was half a year ago during my first-ever 10 km race. This gives me some hope. I also realized that I need to be much more mentally focused, especially when I need to step out of my comfort zone. Unfortunately, in these moments, I often mentally give up; I don't like to torture myself 😃. And of course, there was the strong headwind, the heat... you know the psychology, right? The art of making excuses! I even had the energy during the race to concoct these brilliant excuses in my mind 😜.

What will I blame for not performing better? Well, I'm excellent at that! If anyone needs a few great excuses, just hit me up! 😂 Over the next 3 weeks, however, I will do everything to achieve my goal, and maybe one day I will approach my pre-COVID form again. So, I remain hopeful and focused, preparing for the challenge ahead! 🏃‍♂️💪

Tapering for Performance

In four weeks, I face an exciting challenge: a 10-kilometer run, which is one of my goal races this year. As race day approaches, the intensity of my training increases. I want to share how the tapering weeks are structured and how I am preparing both physically and mentally for the race.

🏃 Key Week and Training Intensity

The first week of tapering is behind me, and I am now in the early stages of the second week. This phase is critical as it includes race-paced, specific workouts. My current workouts typically consist of 4-5 minute intervals in the ETL-ITL zones, followed by 4-8 minute recovery breaks, allowing me to maximize the efficiency of my training.

📅 This Week's Training Plan

Monday: Intensive Interval Training

Warm-up: 10 minutes LDL, 5 minutes MDL, 5 minutes LDL, based on heart rate.
Intervals: 4x3 minutes at ITL pace, with 3-minute LDL breaks.
Cool-down: 19 minutes at LDL pace.

Tuesday: Extensive Interval
Training, 90 minutes based on heart rate

Warm-up: 25 minutes in LDL.
Intervals: 4x5 minutes in ETL, with 8-minute LDL breaks.
Cool-down: 20 minutes in LDL.

Wednesday: Rest Day

Thursday: Intensive Interval Training

Warm-up: 10 minutes LDL, 5 minutes MDL, 5 minutes LDL, based on heart rate.
Intervals: 3x4 minutes at ITL pace, with 4-minute LDL breaks.
Cool-down: 20 minutes at LDL pace.

Friday: Extensive Interval Training, 90 minutes based on heart rate

Warm-up: 25 minutes in LDL.
Intervals: 4x5 minutes in ETL, with 8-minute LDL breaks.
Cool-down: 20 minutes in LDL.

Saturday: Base Endurance Training, 105 minutes at LDL on flat terrain.

Sunday: Rest Day

🍽 Nutrition and Supplements

Alongside training, proper nutrition is essential. I recently started taking New Zealand blackcurrant extract, which I've discussed in a previous post.

Tapering for a race is not only a physical challenge but also a mental one. Every run brings me closer to presenting my best form at the race. I am confident that the preparation will pay off on race day.

Thank you for joining me on this journey and for supporting me at every step. I will soon provide more details about my race preparation!

Trail Running vs. Road Running
🏃‍♂️ Every runner has their unique story.

🛣️ Asphalt
In the beginning, running on asphalt captivated me. The monotony, rhythm, and quiet meditation during runs provided a sense of peace. The training and races - like running 6 hours on a 400-meter track or completing 100 kilometers in 10-kilometer loops - started to feel tedious.

🌲 Trails
That's why I decided to occasionally venture onto trails. I realizing that I excelled in downhill running compared to others. I ventured down slopes with more bravery and entered a special mental state. This feeling, akin to flying down mountains.

⚠️ Challenges
However, trail running didn't come without its challenges. Being fundamentally a road runner, it was difficult to constantly watch every step. Trail running doesn't allow for the kind of meditation that comes naturally on asphalt. Often, challenges and unexpected injuries forced me to pause my training, wasting a lot of invested energy with just one misstep.

🏔️ The Alps
My last major trail race took me through the Alps, where I had to ascend from 1,800 to over 3,000 meters in the night, cross a glacier, and then descend. While I was brave in descent, a misstep led me to fall off a rock, forcing me to quit the race. Although I managed to walk down on my own, this event dampened my enthusiasm for trail races for a while.

📚 Advice for Beginner Trail Runners
Gradual Transition: Start with shorter distances and easier terrains to get used to the varied ground and trail running technique.

Proper Gear: Quality trail running shoes are essential.

Focus and Concentration: Trail running requires continuous attention to the ground and surroundings.

Physical Preparation: Trail running engages different muscles than road running. Incorporate strengthening and stabilizing exercises into your training plan, especially focusing on the ankles and feet.

Although my last trail race experience led me to lose my appetite for trail running temporarily, the memories and experiences have gradually become more fond over time. Perhaps one day, I'll find myself back at the starting line.

🏃‍♀️ Running and Chafing: A Constant Challenge

Long-distance running, especially in warm, humid weather, often leads to chafing, a painful and uncomfortable problem. Many of my Instagram followers have raised questions about this issue, so I'm sharing my experiences and recommendations on this topic.

🔍 Petroleum Jelly vs. Lanolin

⛽️ Petroleum jelly is a widely available, petroleum-derived product that many recommend. Its water-repellent nature allows it to form a protective layer on the skin, reducing friction. However, it can easily be sweated off or washed away by rain during longer activities, which reduces its protective effectiveness.

🐑 On the other hand, lanolin, a natural substance derived from sheep's wool, has been used for skin care for centuries. Lanolin not only offers protection against chafing but also actively moisturizes and nourishes the skin, which is beneficial for long-term skin health. Its resistance to sweat and rain is particularly valuable during long runs and ultra-marathons, ensuring continuous protection against irritation caused by friction.

💡 Personal Experience and Recommendation

As someone who often finishes runs with wounds, especially after long distances, I've tested numerous products to avoid the pain and discomfort of chafing. Lanolin has proven to be the most effective for me, even under extreme conditions. This is especially important in ultra-marathons, where the weather conditions can vary, and the amount of sweat produced can also be a challenge.

🌟 My Advice

I strongly recommend the use of lanolin for all runners, especially those participating in long distances and ultra-marathons. Based on my experiences, as well as feedback from many fellow runners, lanolin has proven to be the most reliable in preventing chafing. It resists sweat, doesn't easily wash off, and importantly, is easily washable from clothes.
Choosing the right protective product is crucial for avoiding chafing while running. Based on my firm belief and experience, lanolin is the best choice for combating chafing during runs.

Natural NMN Intake 🌱

When it comes to NMN intake, the question arose: is it possible to get enough NMN solely through natural nutrition? During my journey to find the answer, I encountered the surprising fact that the amount of NMN required from natural sources is quite astonishing.

NMN is a natural molecule, a derivative of vitamin B3. It can be found in some food sources, but to get just 1 mg of NMN, you would need to consume:

0.5 kilograms of broccoli 🥦,
300 grams of avocado 🥑,
or 1.5 kilograms of beef 🥩.
However, clinical studies examining the positive physiological effects of NMN expect possible positive results from a minimum of 250-1000 mg.

This means I'd need a truckload of broccoli every week, which is unimaginable, especially since the delivery truck couldn't turn into my narrow street. I could imagine trying to explain to the driver where to park the truck, while the neighbors curiously watch, wondering what's happening. So, I decided to go with capsules. 💊

This experience highlighted that sometimes we need to compromise between natural nutrition and convenience. And while the intake of nutrients from natural sources is always beneficial, sometimes modern solutions can help us take care of our health practically and efficiently.

Little Joys in Life: A Yesterdays' Treasure, My Favorite Running Shoes

🏃‍♀️ Life's little joys often arrive unexpectedly, leaving a profound mark that reminds us: happiness is frequently found in the smallest things. Yesterday, I managed to find another pair of my long-favored type of running shoes. This is now the fifth pair from this model in my collection, and finding it was a real treasure, possibly the last one available.

👟 This special running shoe is not just any shoe. It stands out with its minimal cushioning and low "drop," which refers to the small height difference between the heel and toe, bringing you closer to the ground and providing a natural running feel. This is an ideal choice for those who love to feel every nuance of their run and prefer a fast, stable shoe that doesn't distract from the joy of running.

🏁 While this type is generally recommended for shorter distances, I personally ran my marathon personal best in this model, completed my longest 100 km distance, and won the women's duo at Ultrabalaton, achieving some of my best results in it.

🌟 The new shoes are special not just for their practicality but also for the nostalgic feeling they carry. Each pair recalls successes, challenges, and unforgettable moments. Purchasing the new pair reignites these positive experiences in me, indispensable for facing future challenges.

🎨 Of course, I cannot overlook the color of the shoes, which, as a woman, is a very important aspect for me 😂😂😂. I must admit that the appeal of the color often influences my choice 😎😁 because a beautifully presented shoe can not only assist in performance but also boost confidence (if you need to boost your confidence and a good color shoe is not enough, send me a private message and I'll recommend someone who can surely help), which is just as important in running and sports.

🌈 Such little joys, like rediscovering a favorite pair of shoes, remind us that the greatest happiness often lies in the smallest things. These tiny moments complete our days and motivate us to continue following our passion, be it running or any other area dear to our hearts.