the running cat

Seeing Europe One Race at a Time

Tue, 20 Oct 2026 06:18:59 GMT

These are affiliate links: if you book through them, I get a small commission at no extra cost to you.

I’ve always wanted a map.

Not a training map or a route map, just a simple map of Europe where I could see every country I’ve run a race in. One medal, one country, one more piece of the puzzle filled in.

For years, I tried to keep that map myself. I used various websites for marking visited countries, I even tried the travel app Mark O’Travel, and in the end I kept my own PNG map of Europe on my computer, updating it by hand after every race. Next to it, I had a Google Sheet with every race: the entry fee, the flights, the hotel, the train from the airport, and the total. At some point, the sheet had more tabs than I’d like to admit.

This is the story of how that map and that sheet became a website, and why it’s still a journey in progress.

A city looks different when you run through it

When I started running half marathons abroad, the plan was simple: run, try for a PB, fly home.

Surprisingly, it didn’t stay that way. Somewhere between Lisbon, Prague, Copenhagen, Cardiff, Valencia, Helsinki, Göteborg, Milan and Berlin, I realised I was seeing Europe in a way I never had as a tourist. You see a city differently when you run through it. In Lisbon, the start is on the 25 de Abril bridge over the Tagus. In Milan, the cobblestones of the old city slowed me down, but I didn’t mind at all. In Berlin, you finish near the Brandenburg Gate.

And I’ve ended up in places I would never have thought of visiting. For example, I would never have booked a weekend in Cardiff, and yet it gave me my season’s best in the rain.

Every race became a small trip, and every trip became a new country on my map. That’s when the idea of the EuroSlam came up: run a race in every European country. There are 44 of them, so it’s not a weekend project. It’s a live journey. So far I’ve collected 13 of 44, and the map is far from full.

From a Google Sheet to a website

I must admit, my Google Sheet worked for a long time. But every new race meant the same routine:

Find the race, the date, and whether registration was open
Check the weather for that weekend (you know how I feel about the sun)
Look for flights from Bucharest
Find a hotel within 2–3 km of the start, so I can jog there as my warm-up
Add up the costs and update the sheet
Colour in the country on my map when it was done

One evening, I decided to put all of it in one place. That’s how euroslam.run started: a personal project, built in my spare time, for runners like me who love travelling to races.

To be clear: it’s free, there’s no company behind it, and it’s not finished. It grows the same way my map does, one race at a time.

What it can do today

Here are the basics. Nothing fancy, but it’s everything I used to do by hand.

1. The map and the passport This is the heart of it. Every race you’ve run becomes a pin on your map of Europe, and every new country gets a medal in your passport: 44 countries, one medal each. If you want, you can make your profile public and share it with your running friends.

2. A race calendar with the details I always looked for There are currently more than 280 marathons and half marathons in 41 countries. Each race page has the date, the entry fee, the elevation, a speed score from 1 to 10, the average race-day weather over the last three years, and a rough trip budget.

3. Trip planning When you pick a race, you can turn it into a trip with an overview, a race-day page, a budget, a packing list, and a small checklist: entry paid, hotel booked, travel booked, bib collected. To be honest, that checklist is my old Google Sheet in four lines.

4. Flights with Google Flights Set your home city once, and every race shows a Google Flights search from your city to the race, for the race weekend. It’s a plain search link. I don’t earn anything from it. It just saves me five minutes of typing.

5. Hotels near the start Each race shows hotels around the start for the race weekend dates. These are affiliate links: if you book through them, I get a small commission at no extra cost to you. That’s how I hope to pay for the server one day.

6. Sync with Strava This is my favourite part. Connect your Strava account, and EuroSlam finds the half and full marathons you’ve already run and adds them to your passport in a click. Your private activities stay private: they’re visible only to you.

One honest note about Strava: every new app starts with a limit of 10 connected runners. Once the first 10 runners are connected, I can apply to Strava to open it to everyone. So for now, it’s a very small club. 😊

What’s next?

The plan is simple: keep running, keep adding races, and keep filling the map. Mine and, hopefully, yours.

There will be bugs. It’s a one-person project, built mostly in the evenings. If something is broken or missing, tell me in the comments or through the feedback page on the site. Every message gets read.

If you’d like to have a look, or start your own map, here it is:

euroslam.run (this link takes you outside Medium, to my own website)

And if you’re looking for your next fast race, here’s my list of the fastest half marathons in Europe for 2027:

Where Should You Run Your Next Half Marathon PB? I Ranked Europe’s 10 Fastest Courses for 2027

How many European countries have you raced in so far? Drop your number in the comments 👇

Thank you, and keep running!

Read on the running cat, with photos

The 10 Fastest Half Marathons in Europe for 2027, Ranked by Weather Data

Fri, 16 Oct 2026 04:56:20 GMT

Let it rain!

My best half marathon ever happened in 14°C and steady rain in Valencia. I ran a negative split and finished in 1:42:05, 2 minutes and 40 seconds faster than a PB that had resisted me for three years. A few months earlier, in Prague, I had trained just as hard, but the sun was out. At km 7 I let the 1:45 pacers go, and I crossed the line in 1:50.

Same runner, same training, very different results. That’s why I started digging into weather data and wrote two articles about how much the sun slows you down. Long story short: the shade temperature in the forecast doesn’t tell you what you’ll feel on the course.

Since then, I’ve kept collecting race data. In fact, I went a bit further and built a small website around it. It’s called EuroSlam, a free calendar of marathons and half marathons across Europe. To be honest, it started as a spreadsheet to answer my own question: where should I run my next PB?

Every race on it gets a speed score from 1 to 10, based on the course profile and typical race-day conditions. I also track elevation gain, entry fee, field size, the average race-week weather over the last three years, and a rough trip budget (entry, hotel and travel).

Here are the ten highest-scoring half marathons for the 2027 season, in race order. Where I’ve run the race myself, I’ll tell you if the data and my legs agree.

Entry fees and dates change, so always check the organiser’s site before booking.

1. Barcelona Half Marathon, Spain: Sun 14 Feb 2027

Speed score 8/10 · +30 m · 16°C high / 8°C low · rain chance 24%

A flat seafront course from Plaça de les Glòries through the Olympic Village and along the waterfront. Mid-February in Barcelona is about as close to perfect running weather as you’ll find in winter, and it’s a nice way to escape the cold for a weekend.

Entry: €60 · Field: 20,000
Trip budget: about €290

2. Lisbon Half Marathon, Portugal: Sun 7 Mar 2027

Speed score 9/10 · +125 m · 15°C high / 10°C low · rain chance 52%

Here’s my first disagreement with my own data. On paper, Lisbon is great: it’s marketed as one of the fastest half marathons in the world, you start on the 25 de Abril bridge over the Tagus, and the March averages look cool.

I ran it in 2024 and finished in 1:46:46. Until km 11 I felt great. After that, the sun came out along the river, and the second half was a fight. The professionals barely notice it, but as a recreational runner, I did. If the forecast says clear skies, adjust your goal.

Entry: €70 · Field: 30,000
Trip budget: about €320

3. Berlin Half Marathon, Germany: Sun 4 Apr 2027

Speed score 9/10 · +20 m · 15°C high / 5°C low · rain chance 24%

Europe’s largest half marathon: 48,000 runners on one of the flattest courses in the world, from Mitte through the Tiergarten and back past the Brandenburg Gate. I ran it in 2023 and had ideal conditions. If I could pick only one spring race for a PB, it would be this one.

Entry: €60 · Field: 48,000
Trip budget: about €270

4. Semi de Paris, France: Sun 4 Apr 2027

Speed score 8/10 · +50 m · 17°C high / 8°C low · rain chance 48%

One of the biggest half marathons in the world, from the Hôtel de Ville to the Bois de Vincennes. The data rates it well, but I’ll be honest: I ran Paris, and although it’s one of the best-organised races I’ve ever done, I didn’t find it a PB race.

Entry: €70 · Field: 45,000
Trip budget: about €320

5. London Landmarks Half Marathon, UK: Sun 4 Apr 2027

Speed score 8/10 · +40 m · 16°C high / 8°C low · rain chance 24%

The only closed-road half marathon through the heart of London, past Big Ben, the Tower of London, St Paul’s and Buckingham Palace. It’s more of a sightseeing tour than a time trial, but the course is flat enough for a good result.

Entry: €80 · Field: 20,000
Trip budget: about €360

6. Warsaw Half Marathon, Poland: Sun 4 Apr 2027

Speed score 8/10 · +30 m · 14°C high / 4°C low · rain chance 38%

Poland’s biggest road race, almost entirely flat, along the Vistula and through Łazienki Park. It has the coldest mornings on this list and the cheapest weekend: just €40 to enter.

Entry: €40 · Field: 30,000
Trip budget: about €210

Did you notice? Four of my top ten are on the same Sunday, 4 April 2027. Prague runs the day before. You’ll have to choose, so choose by the forecast.

7. Vienna Half Marathon, Austria: Sun 18 Apr 2027

Speed score 8/10 · +60 m · 17°C high / 8°C low · rain chance 48%

The half runs alongside the Vienna City Marathon, past the Prater, the Ringstrasse and the State Opera. It’s a fast, flat course on a big-city weekend, two weeks after the 4 April crowd.

Entry: €65 · Field: 20,000
Trip budget: about €285

8. Riga Half Marathon, Latvia: Sun 16 May 2027

Speed score 8/10 · +30 m · 16°C high / 7°C low · rain chance 52%

Flat and fast through the Art Nouveau streets of Riga, past the Freedom Monument and along the Daugava. It’s small, cheap and cool in mid-May, a good late-spring option if you missed your April goal.

Entry: €40 · Field: 8,000
Trip budget: about €250

9. Copenhagen Half Marathon, Denmark: Sun 19 Sep 2027

Speed score 9/10 · +20 m · 18°C high / 13°C low · rain chance 19%

My second disagreement. The course is the flattest in Scandinavia, and it hosted the 2026 World Athletics Road Running Championships. But I ran it in 2023, and I can honestly say it felt hot. When I looked at the weather data for my SuperHalfs article, Copenhagen was the race getting warmer year after year. It was last in my personal ranking.

If you go, look at the cloud cover the week before. With overcast skies, it’s a PB course. With sun, enjoy the race and smile.

Entry: €70 · Field: 35,000
Trip budget: about €350

10. Cardiff Half Marathon, UK: Sun 3 Oct 2027

Speed score 8/10 · 17°C high / 10°C low · rain chance 43%

Here the data and I agree. I ran Cardiff in 2023 with cloudy skies, light rain and high humidity, and finished in 1:45:34, my season’s best. Cardiff rarely surprises with the weather: you can almost always expect overcast skies. The course has a few bends and isn’t the fastest on paper, but the conditions make up for it.

Entry: about €82 (£70 international, by ballot)
Trip budget: about €262

Close, but not quite

Valencia (late October): my favourite half marathon, scored 10/10, and where I ran my PB. It isn’t on the list because the 2026 race is next Sunday and the 2027 date hasn’t been announced yet. Put it on your list for autumn 2027.
Budapest (5 Sep 2027), 8/10: a beautiful course over the Chain Bridge, but the average race-week high is 29°C with a 5% chance of rain. After my heat articles, I wouldn’t plan a PB there.
Prague (3 Apr 2027), 7/10: the day before Berlin. Lovely city, and the course can be fast, but it’s the race where I let the pacers go in the heat.

My quick picks

Best spring PB race: Berlin (and the weather data agrees)
Best value: Warsaw (€40 entry, about €210 for the weekend)
Coolest race-day mornings: Warsaw and Berlin (4–5°C typical low)
Most reliable weather for a PB: Cardiff
Escape the winter: Barcelona in February
Race only on a cloudy forecast: Lisbon and Copenhagen

How I built this list

All the numbers come from the race pages on EuroSlam:

Speed score (1–10): based on the course profile and typical race-day conditions.
Weather: the average for the week around race day over the last three years (Open-Meteo data).
Trip budget: entry fee, a hotel and typical travel. It’s a rough guide, not a quote.

One lesson from my heat articles still applies: these are shade temperatures. A sunny 15°C can feel like 20°C or more in the second half. Check the cloud cover and the solar radiation in the forecast the week before, then decide whether it’s a PB day or a day to enjoy the race.

And, as always, I book my hotel within 2–3 km of the start so I can jog there as my warm-up.

If you’d like to see the weather, hotels near the start and the trip budget for any of these races, they’re all on my website. It also has a free passport: one medal for each European country you’ve run a half or full marathon in. This list alone covers nine countries.

Browse all half marathons in Europe

(EuroSlam is my own free side project. Some hotel links on the site earn me a small commission, at no extra cost to you.)

If you’d like to read more about weather and racing, here’s the article where I compared the six SuperHalfs:

Which SuperHalfs Half Marathon Series Offers the Best Weather?

Which of these are you running next? Tell me in the comments 👇

Good luck, and see you on the course!

Read on the running cat, with photos

Does Hopping Make You a Faster Runner? What a 2023 Study Found

Thu, 15 Oct 2026 05:55:45 GMT

Whenever I fly, it’s a great opportunity to read a book or some interesting articles because, on the plane, I always have dedicated time — I can’t go anywhere, so the best thing I can do is read.

Recently, I went on a business trip to Seattle, and since the total flight time from where I live to Seattle was around 14 hours, I took advantage of it and read some interesting things. For me, it’s also a great chance to download a whole list of YouTube videos and watch them during the flight.

This time, I chose a series of articles about running and a few videos on the same topic.

To my surprise, I came across an article about a 2023 study titled “Progressive Daily Hopping Exercise Improves Running Economy in Amateur Runners: A Randomized and Controlled Trial.” Researchers had runners perform in-place jumps following a specific protocol and analyzed the impact on their performance.

Study Design

This was a randomized controlled trial with 34 amateur runners (average age: 29 ± 7 years, 27 males). Participants were divided into two groups: the Hopping Exercise Group (HE), which performed 5 minutes of daily double-legged hopping for six weeks, and the Control Group (CON), which continued their regular training without additional exercises.

Progressive Load

The duration of the hopping session started at 50 seconds per session in Week 1 and gradually increased to 150 seconds by Week 6. At the same time, rest periods between sets were progressively shortened to enhance adaptation.

Measurements (Before and After the Study)

Running Economy (RE): Oxygen uptake per distance at 10 km/h, 12 km/h, and 14 km/h.
VO₂peak (Maximal Oxygen Uptake): A measure of aerobic fitness.
Respiratory Exchange Ratio (RER): Indicates fuel utilization (carbohydrates vs. fats).

Key Findings

1. Running Economy Improved at Higher Speeds (12 & 14 km/h)

At 12 km/h, the running economy significantly improved (p < 0.05).
At 14 km/h, the improvement was even greater (p < 0.05).
No significant change was observed at 10 km/h.

2. No Change in VO₂peak

The hopping exercise did not impact aerobic capacity (VO₂peak remained unchanged).

3. Increased Respiratory Exchange Ratio (RER)

Higher RER at 12 km/h and 14 km/h: Suggests increased carbohydrate utilization at faster speeds.
No change in RER at 10 km/h.

4. Mostly well tolerated

Most runners handled the daily hopping without problems, but two reported pain (shin and ball of the foot). Build up slowly, and stop if something hurts.

Key Takeaways for Performance

Running economy improved by ~2% at race-relevant speeds (12–14 km/h).
No change at slower speeds (10 km/h): Benefit applies to moderate-to-fast running.
Higher RER at 12 and 14 km/h: the body burned relatively more carbohydrate at faster speeds. The authors couldn’t explain why, so I wouldn’t read too much into it.
VO₂max remained unchanged, meaning the gains come from efficiency, not aerobic capacity.

Conclusions

Daily hopping exercises improve running economy at moderate-to-high speeds in amateur runners.
The authors suspect stiffer Achilles tendons are behind it, but they didn’t measure it*.*
Short, simple plyometric training (hopping) is effective and feasible, as an additional training component.
No impact on VO₂peak, meaning it can be added without affecting endurance training.
Potential applications: Could benefit endurance runners and team-sport athletes.

Practical Takeaways for Runners

Adding 5 minutes of daily hopping can improve running efficiency at faster speeds.
Useful for distance runners aiming for small but meaningful performance gains.
The exercise is simple, requires no equipment, and can be done anywhere.
For optimal benefits: Focus on minimal ground contact time, explosive movement, and gradual progression.

8-Week Daily Hopping Routine

Format

Exercise: Double-legged hops
Goal: Explosive jumps with minimal ground contact time
Total Time: 5 minutes per session
Rest Between Sets: Decreases progressively

Execution

Stand with feet hip-width apart.
Jump as high as possible, keeping knees relatively extended.
Land softly and immediately rebound.
Keep the core engaged to maintain proper posture.

Week-by-Week Progression

When to Perform the Routine

Ideal Timing: After easy runs or before strength training.
Avoid doing it before hard intervals or long runs to prevent fatigue.
If fatigued, reduce the number of sets but maintain explosive quality.

Final Thoughts

Running economy (RE) determines how efficiently you use oxygen at a given pace.
Lower RE = more efficient running, using less oxygen to maintain the same speed.
VO₂max is your aerobic ceiling, but RE determines how well you use that capacity.
This small, simple hopping routine could be a game changer for endurance athletes.

Ready to test it on race day?

If you try the routine, you’ll want a fast course to test it on. I’ve been building a small personal project for exactly that: EuroSlam, a free calendar of half marathons and marathons across Europe, with the race-day weather, a speed score for every course and hotels near the start.

Find your next half marathon

(EuroSlam is my own free side project. Some hotel links on the site earn me a small commission, at no extra cost to you.)

I’ll tell the full story of how it started, from a hand-drawn map and a Google Sheet, in my next post.

Happy running, and tell me in the comments if you try the hopping routine!

Read on the running cat, with photos

Why Runners Outpace Aging

Tue, 28 Jan 2025 08:57:40 GMT

Recently, I read The Glucose Revolution, and I guess I talked about the book too much around the house, so I wasn’t too surprised to find a new book, Lifespan, under the Christmas tree. I picked it up, placed it on my nightstand on top of two or three other books, and started reading it before bed. Slowly but surely, I became captivated by the book.

Although I don’t think it’s an easy read for someone without much knowledge of genetics and DNA, it completely drew me in, and I couldn’t put it down.

To summarize, the main idea of the book is that aging should be treated as a disease starting from a young age, and it explores ways to slow down aging or improve the quality of life as we grow older.

Apparently — something I didn’t know — a certain number of genes in the human genome are also present in the yeast genome. This allows for the study of effects related to cell division, DNA repair, energy metabolism, and mitochondrial function.

Yeasts, although simple, offer us a “window” into the fundamental biological processes common to all organisms. A lot of research is conducted on yeast, worms, and fruit flies, and when those studies yield results, the research progresses to mice.

I won’t go into too much detail because I don’t have as strong a grasp on genetics as I’d like, but I’ll leave you to read the book. I’ve included a link at the end of the article.

Aging & Sirtuins

Aging is a complex biological process driven by the accumulation of damage to our cells and tissues over time. This damage stems from factors such as DNA mutations, oxidative stress, and the gradual decline of cellular repair mechanisms. As we age, our cells lose their ability to divide and function efficiently, and essential processes like mitochondrial energy production slow down. Chronic inflammation, the buildup of senescent (damaged but non-functional) cells, and the shortening of telomeres — protective caps on the ends of chromosomes — also contribute to the aging process.

While aging is inevitable, research suggests that lifestyle choices such as regular exercise, healthy eating, and stress management can slow these processes and improve health span — the period of life spent in good health.

From what I understand, everything related to aging seems to revolve around sirtuins. Sirtuins are a family of proteins that play a key role in aging, metabolism, and cellular health, forming the central theme of Lifespan by David Sinclair.

Sirtuins are NAD⁺-dependent enzymes that regulate essential biological processes. In mammals, there are seven known types (SIRT1 to SIRT7), distributed in different parts of the cell:

SIRT1, SIRT6, SIRT7: Found in the nucleus.
SIRT3, SIRT4, SIRT5: Found in mitochondria.
SIRT2: Found in the cytoplasm.

To function, sirtuins require NAD⁺ (nicotinamide adenine dinucleotide), a coenzyme critical for energy metabolism. Without sufficient NAD⁺ levels, sirtuins are unable to perform their tasks.

Sirtuins are involved in numerous processes, including:

DNA Repair: Helping repair damage that accumulates with age.
Regulation of Gene Expression: Silencing or activating genes, especially those linked to stress responses and metabolism.
Mitochondrial Health: Enhancing mitochondrial function for efficient energy production.
Inflammation Reduction: Suppressing chronic inflammation associated with age-related diseases.
Metabolic Regulation: Managing processes like insulin sensitivity, fat metabolism, and glucose utilization.
Cellular Stress Resistance: Improving cellular survival under stress conditions like oxidative damage or low energy availability.

This intricate role of sirtuins highlights their significance in aging research and why they are central to strategies for improving longevity and health.

The book emphasizes SIRT1 and SIRT2 because they are among the most studied sirtuins and deeply involved in cellular processes related to aging and longevity:

SIRT1 is often called the “master regulator” due to its wide-reaching impact on health and longevity.
SIRT2 is linked to brain health and neuroprotection, making it a potential target for therapies aimed at combating neurodegenerative diseases.

How Can You Activate Sirtuins?

Certain lifestyle choices and molecules can enhance sirtuin activity:

Caloric Restriction and Fasting: Increases NAD⁺ levels and sirtuin activity by mimicking stress conditions, prompting protective pathways in cells.
Exercise: Boosts mitochondrial health and sirtuin activation.
Heat and Cold Exposure: Practices like sauna therapy or cold plunges stimulate sirtuin pathways.

Some supplements can also help, though I won’t mention them here because I haven’t had the time to research them thoroughly yet.

Running is one of the most effective ways to activate sirtuins, especially SIRT1, as it stimulates NAD⁺ production (an essential molecule for their function) and reduces oxidative stress.

Tempo & easy runs: Light and steady workouts boost metabolism and support longevity.
Speed works: Sprints and short, intense intervals increase mitochondrial activation and more strongly stimulate sirtuins.
Long-Distance Runs: Endurance runs train metabolic resilience, support anti-inflammatory processes, and promote cellular health.
Easy running (5–10 km) on an empty stomach or an interval training session.
Fasting increases NAD⁺ levels and activates SIRT1 and SIRT2, mimicking a beneficial stress response in cells. Try the 16:8 method (fast for 16 hours and eat within an 8-hour window).

Running also activates SIRT2, and having a well-balanced training plan can simultaneously influence both SIRT1 and SIRT2, promoting cellular health and longevity.

As a runner, with a balanced training plan and the practice of fasting, you’re already doing quite a lot to activate sirtuins and enjoy a much better quality of life as you age. The main idea is to keep running, with the author of the book suggesting that significant improvements in life quality can be observed even if you start running at the age of 60+.

The author also mentions some supplements, which I’ve chosen not to discuss, but they seem to be trendy and widely talked about on the internet. For now, I’ve opted for the healthy approach — through exercise — and I’m still reading about supplements.

If I’ve piqued your interest, here’s my second affiliate link in case you’d like to read the book yourself:

Lifespan by David Sinclair

Here is another article of mine, about what are the influencing factors on the half marathon finish times:

How I Shaved Nearly 3 Minutes Off My Half Marathon Personal Best

Thank you, and keep running!

Read on the running cat, with photos

Which SuperHalfs Half Marathon Series Offers the Best Weather?

Wed, 01 Jan 2025 11:48:30 GMT

Have you ever heard of SuperHalfs? If not, let me introduce you to this incredible series of half marathons inspired by the famous Abbott World Marathon Majors circuit. Although SuperHalfs was announced in 2019 and was set to begin in 2020, the pandemic disrupted those plans. The first official race in the SuperHalfs circuit finally took place on March 13, 2022, at the Lisbon Half Marathon.

I promise to write another post about SuperHalfs to dive deeper into the races because I’ve already run 5 out of the 6 and am preparing to officially complete the series in April 2025 in Berlin.

I’ve actually run the Berlin race once before, in the same year it was added to the SuperHalfs. However, the organizers decided that runners who participated that year would need to run it again for it to count towards the series. So, I can confidently share insights about SuperHalfs, having experienced all six races firsthand.

After the Prague race, I decided to delve a bit into how weather affects a runner’s performance. After reading about dew point, humidity, and temperature, I decided to compare my races from 2024 and late 2023. Following mixed results, I concluded that dew point alone cannot fully explain the impact of temperature on a runner. As I noted in my article, temperature data is typically measured in a shaded, open field, while our runner is out in the sun, running through the middle of a city.

I analyzed each race individually, reviewed the weather data, documented how I felt, and compared the results. My goal was to figure out when I should aim for a personal best and when I should simply enjoy the race to avoid ending up at the medical tent. If you’d like to read more, I’ll include a link to the article at the end of this post

Solar Radiation

In the two articles I’ve written about running and temperature, I concluded that the best way to evaluate running conditions during a race is by incorporating solar radiation. Based on this, I proposed the following algorithm:

Steps to Determine Feels-Like Temperature Using Solar Radiation

Start with Air Temperature: Take the temperature in the shade.
Adjust for Cloud Cover:

High cloud cover (75% or more): Minimal to no increase in temperature (add 0–3°F or 0–2°C).
Moderate cloud cover (25–75%): Moderate increase in temperature (add 5–8°F or 3–5°C).
Low cloud cover (less than 25%): Higher increase in temperature (add 10–15°F or 5–8°C).

3. Refine Adjustment with Solar Radiation (W/m²):

Low Solar Radiation (0–200 W/m²): Minimal additional increase (add 1–3°F or 0.5–1.5°C).
Moderate Solar Radiation (200–400 W/m²): Moderate additional increase (add 4–6°F or 2–3°C).
High Solar Radiation (400–600 W/m²): Higher additional increase (add 7–10°F or 3.5–5.5°C).
Very High Solar Radiation (600+ W/m²): Significant additional increase (add 10–15°F or 5–8°C).

Who wins the weather race?

Let’s apply the above algorithm to the SuperHalfs races, starting from 2022 up to the present. While this only covers three years, I believe it will be enough to reveal a meaningful pattern.

Thanks to Visual Crossing, we have access to historical temperature data. In Europe, things are a bit simpler — almost all the races start at 10 AM. Don’t ask me why; it’s just how it is.

Of the six SuperHalfs half marathons, three take place in the spring, while the other three are held in the fall. We’ll compare them in these two groups to try and identify the best race for spring and the best race for fall.

Spring races in the SuperHalfs series

There are three races that take place by the first weekend of April. While Lisbon is held in March, Berlin and Prague occur on the same weekend — Prague on Saturday and Berlin on Sunday.

If your goal is to complete the SuperHalfs series as quickly as possible without focusing on finish times, you could run both races in one weekend. I’ve even seen a few examples of people doing this online.

As a recreational runner, even though the Lisbon race is marketed as one of the fastest half marathons in the world, it can be quite challenging due to unfavorable weather conditions. While professional runners may not feel much of an impact, recreational runners will likely notice the difference. I ran Lisbon in 2024 and can say that the second half of the race felt particularly tough because of the weather.

On the other hand, both Berlin and Prague offer excellent opportunities for achieving a great time. I ran Berlin in 2023 and Prague in 2024, and while Berlin provided ideal conditions, I had the misfortune of facing extreme heat in Prague, as reflected in the data shared above.

If I were to rank the SuperHalfs spring races, my list would be as follows:

Berlin
Prague
Lisbon

All three races are beautiful, but it’s good to know where it makes the most sense to push for a personal best!

Autumn races in the SuperHalfs series

While it’s generally expected for spring races to be warmer than those in the fall, surprises can still happen when running in Copenhagen, Cardiff, or Valencia.

Looking at the table below, it’s clear that the Copenhagen race is becoming progressively warmer. I ran in Copenhagen in 2023, and I can honestly say it felt hot. It won’t be my favorite race, that’s for sure.

I ran Cardiff in 2023 and Valencia in 2024, and in both races, I had rainy weather that suited me perfectly. I have great memories from both events — in Cardiff, I clocked 1:45, while in Valencia, with better training, I achieved a PB of 1:42.

Based on the data from the last three races, it seems Cardiff rarely surprises when it comes to weather. You can almost always expect overcast skies, ideal for achieving good times, although the course itself isn’t particularly conducive to fast finishes.

Considering these factors, my ranking for the fall races is:

Valencia
Cardiff
Copenhagen

The Best of the Best

I wholeheartedly recommend the SuperHalfs series to everyone. However, if you’re aiming for a PB in one of these races, here’s my personal ranking:

Valencia
Berlin
Cardiff
Prague
Lisbon
Copenhagen

This is just my opinion after having run all six races.

If you’d like to read more about weather and running, I recommend the following article:

https://therunningcat.blog/heat-and-running-part-2/

Wishing you lots of success and happy running!

Read on the running cat, with photos

The Science of Finding Your Zone 2 — A Guide to Precision

Mon, 23 Dec 2024 17:33:24 GMT

Everyone has heard about heart rate zones and the idea that you should run in different zones depending on the type of race you’re training for.

For long distances, one of the most important zones is Zone 2. In every article I’ve read, Zone 2 is highlighted as the foundation for building aerobic capacity.

Zone 2 running is important because it builds your aerobic base, improves fat metabolism, enhances overall endurance, and helps you run longer with less fatigue over time.

Most training plans you’ll find online incorporate Zone 2 running in about 70%-80% of the workouts. These plans typically don’t specify heart rate zones but instead include runs labeled as “easy runs,” “long runs,” or “recovery runs.” In most cases, you can interpret these as Zone 2 runs.

If you need to spend 80% of your training time in Zone 2, how do you determine what Zone 2 is for you?

Based on Max Heart Rate

The simplest method is to use a running watch that measures your heart rate and can estimate your maximum heart rate. For example, a Garmin watch can calculate your max heart rate through the following process:

Start with a light warm-up for 10–15 minutes.
Gradually increase effort over the next 5–10 minutes until you reach a sustained, hard level.
In the final stage, perform a short sprint or an intense uphill run to reach your absolute maximum heart rate.
Make sure you are in good physical condition to attempt this, and for the best accuracy, use a chest strap monitor.
Finish with 5–10 minutes of easy running to cool down.

The data collected during this test will allow your watch to calculate your training zones accurately. Once you know your max heart rate, the general rule is that:

Zone 2 corresponds to 60%–70% of your maximum heart rate.

Using Math

If you read articles online, many suggest a mathematical formula to estimate your maximum heart rate:

MHR = 220 — your age

Then, to find your Zone 2 range, multiply your MHR by 0.6 and 0.7.

How Accurate is This?

I’m not entirely sure how precise this formula is. To better understand, I’ll calculate my Zone 2 using all of these methods and compare the results.

The MAF Method

The MAF (Maximum Aerobic Function) method, developed by Dr. Phil Maffetone, is a heart-rate-based training approach designed to improve aerobic capacity while reducing the risk of overtraining. It emphasizes training at a heart rate that optimizes fat-burning and endurance, forming a solid aerobic base essential for long-term performance gains.

To calculate your MAF heart rate, use the formula 180 minus your age, and adjust based on your fitness and health history:

Subtract 5 if you’re recovering from illness, injury, or have been training inconsistently.
Add 5 if you’ve trained consistently for more than two years without injuries or setbacks.
Keep the value unchanged if you are generally healthy but have less than a year of consistent training.

All aerobic workouts should be done at or below your MAF heart rate to maximize fat metabolism, improve endurance, and avoid the stress associated with high-intensity workouts.

Using the Threshold Heart Rate

Personally, I find the threshold heart rate method the best way to determine Zone 2. This method accounts for running experience and form, which makes it more personalized compared to calculations based solely on maximum heart rate or age.

To find your threshold heart rate, take the average heart rate from a recent 10k race or a similarly hard effort. Unlike a single max value, this is derived from multiple data points during the effort. Once you have your threshold heart rate, calculate your Zone 2 range as:

75%–85% of Threshold heart rate.

This approach provides a more accurate reflection of your current fitness level and helps tailor your training to your unique capabilities.

Time to Compare

I spent a few minutes determining my maximum heart rate using my Garmin watch. According to Garmin, my maximum heart rate is 188 bpm, and it also lists a Lactate Threshold Heart Rate (LTHR) of 165 bpm.

Based on max heart rate (60%-70%): 112–131 bpm
Simple math (220 — age): 220–49 = 171; Zone 2: 103–120 bpm
The MAF method: 180–49 + 5 = 136; Zone 2: ≤136 bpm

Looking at these values, I can tell you that I usually run at around 138 bpm, but running under 130 bpm would essentially mean walking. This is why I’ve been eager to figure out a more realistic way to determine a Zone 2 range that makes sense for my running pace.

Let’s take my most recent race as an example. It was a relay race, and my segment was 10.5 km — long enough to use the average heart rate from the race as a reliable data point.

Using this average heart rate, I calculated the Zone 2 range as 75%-85% of the average:

Average heart rate: 130–148 bpm, a range much closer to my regular runs and to the heart rate recorded during those runs.

Conclusion

The worst method of determining Zone 2 is undoubtedly the 220 — age formula. This approach is overly simplistic and ignores critical factors such as your running experience, fitness level, and individual physiology.

Using the heart rate from a 7–10k race to predict can be a much better method for determining a realistic Zone 2 range. This interval allows you to run at an effort that aligns with 80% of your weekly mileage while staying in the aerobic zone, without having to reduce your pace to an unnatural level.

Happy running, and may you always find the right Zone 2 for your goals!

If want to find out how Zone 2 can improve your Half Marathon, you can read one of my previous posts:

How I Shaved Nearly 3 Minutes Off My Half Marathon Personal Best

Read on the running cat, with photos

The Glucose Revolution Experiment: Insights After 7 Days

Wed, 11 Dec 2024 17:55:37 GMT

I am always in search of interesting things, and over time, I enjoy reading and experimenting. This is also why I love running and participating in races — the internet is full of resources on running that don’t always say the same thing. For me, it’s a unique opportunity to test and figure out what works best.

The same applies to diets. Before reading The Glucose Revolution, I had already tried Montignac, Atkins, Keto, and fasting, so I didn’t think I could learn anything new in this area.

I was on my way to Valencia to run in the Valencia Half Marathon Trinidad Alfonso Zurich when someone at work recommended the book to me. I decided to get the e-book and planned to browse through it on the plane, as I had a 3–4 hour flight plus a 2-hour train ride to my final destination.

Surprisingly, from the very first part of the book, I was captivated and couldn’t put it down. By the time I reached Valencia, I had only 60 pages left and was excited to have learned something new.

I highly recommend reading the book, and here’s a link to it — my first affiliate link ever shared on Medium:

“Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar”

What Is The Glucose Revolution About?

The book focuses on flattening glucose spikes in the blood. Essentially, the higher your blood glucose levels, the more insulin your body pumps out, which can have undesirable effects.

What Are Glucose Spikes?

Glucose spikes are rapid increases in blood sugar levels after consuming foods or beverages high in carbohydrates or sugars. These occur when the body digests these foods quickly, flooding the bloodstream with glucose.

Why Do They Matter?

Long-term Health Risks: Repeated glucose spikes can lead to insulin resistance, weight gain, and fatigue.
Energy Crashes: Spikes are often followed by rapid drops, causing crashes, cravings, and irritability.
Chronic Diseases: Persistent spikes can increase the risk of type 2 diabetes and heart disease.
Fat Storage: High insulin levels promote fat storage, particularly around the abdomen.
Cognitive Effects: Fluctuations can impair focus and memory.

To be honest, the most interesting part for me was the link between high insulin levels and increased fat storage. I’ve been struggling with some stubborn fat layers for a while, and this insight caught my attention.

How to Measure Glucose Spikes

Modern technology makes monitoring glucose spikes easier than ever:

Continuous Glucose Monitors (CGMs): Devices like Dexcom ONE+ or FreeStyle Libre provide real-time glucose readings and trends.
Traditional Glucose Meters: Use finger-prick tests to measure glucose before and after meals.
Smartphone Apps: Many CGMs sync with apps to visualize data and identify patterns.

How to Prevent Glucose Spikes

Preventing spikes involves simple dietary and lifestyle adjustments:

Eat in the Right Order: Start with fiber-rich foods (vegetables, salads), then move to protein and healthy fats, finishing with carbohydrates.
Pair Carbs with Protein or Fat: This slows digestion and glucose absorption.
Avoid Sugary Drinks: Opt for water, unsweetened tea, or black coffee instead of sodas or juices.
Incorporate Vinegar: Drinking 1–2 tablespoons of apple cider vinegar diluted in water before meals can reduce spikes.
Stay Active After Meals: A 10–15 minute walk post-meal helps muscles use up glucose.

My 7-Day Experiment

I wanted to test this theory, so I bought a CGM, Dexcom ONE+, which was recommended by someone at work.

The device was easy to set up, as it comes with an automatic applicator that attaches the sensor to the skin. Although the needle looks a bit large, I can honestly say I barely felt anything when applying the sensor. It took about three hours for the sensor to self-calibrate, and my experiment began.

I applied the sensor on Friday evening and went to bed. By the next morning, the sensor had auto-calibrated overnight, but it showed some odd readings during the night, which I decided to ignore.

Saturday

The next day, I ate as usual, and here were the measurements:

For breakfast, there was a noticeable spike, reaching 150 mg/dL, which then dropped during my 18 km weekend long run. Later, I was invited to celebrate St. Andrew’s Day at a Korean restaurant. Although I ate a dish that included vegetables, I finished the meal with a mochi, and my glucose levels shot up to 179 mg/dL.

This lunch was a classic example of a glucose spike to avoid. Breakfast wasn’t any better in this regard, as it also caused a significant spike.

Sunday

I continued the experiments. For breakfast, I included only one slice of toasted bread, with the rest of the meal consisting of vegetables, an omelet, and cheese. As shown in the data, there was no glucose spike this time.

Lunch, however, was a different story. Although I started with fiber (vegetables), followed by meat and potatoes, there was still a significant glucose spike. I suspect the main culprit was the homemade apple pie I had for dessert. Also, notice the damage of one 500-ml beer!

Compared to the Korean meal, this homemade lunch caused a less abrupt glucose increase. I wonder if doing some exercise after lunch would have mitigated the spike.

Monday

Monday was bound to be interesting because it was my first day eating at the office. Unfortunately, the office location isn’t ideal — it’s next to a mall where 95% of the food options are junk food.

For breakfast, I ate the same as on Sunday: an omelet, a bell pepper, and cheese. As you can see, glucose levels remained under control.

Lunch, however, was a failed experiment. I tried Pasta, and as a starter, I had a piece of Edamame. On my way home, I felt the need to eat something and decided to try some mandarins. As you can see, they caused a spike, but it was a relatively healthy one since fruits also contain fiber.

I don’t quite remember what caused the spikes after my run, but it was most likely due to hydrating with beer.

Tuesday

In the meantime, I’ve learned to add as many notes as possible in the glucose monitoring app to track what influenced my glucose levels, rather than relying on memory.

On Tuesday, I decided to try a popular lunch option in office areas — shawarma.

There are several ways to eat shawarma, starting with the unhealthiest option — wrapped in pita bread — which I always avoid, to a healthier option, served on a plate.

I ordered a plate of shawarma and requested plenty of white cabbage, pickles, and lovage, which made up about half the plate. Following the advice from the book, I started with the vegetables, then ate the meat, and finished with a mix of meat and a few fries.

As you can see, the glucose spike at lunch was minimal! In the evening, I had a small snack with minimal effects.

Wednesday

On Wednesday, I wanted to test another lunch spot near the office called Pep&Pepper, which mainly serves rice-based dishes. From what I’ve read before, rice is better than pasta or fried potatoes.

I won’t go into detail about breakfast, as it’s the easiest to keep under control. An omelet with a separate bell pepper and a slice of toasted bread keeps any glucose spike in check.

I chose one of my favorite dishes — chicken with cheese. Although I ate the salad first, followed by the chicken, and then combined the chicken with some rice, the graph shows that I experienced a fairly quick and significant glucose spike.

In the evening, any snack with very few carbs doesn’t have a major effect. The key is to keep the portion small and avoid high-carb content. I didn’t shy away from having a slice of bread, but I avoided other types of carbohydrates.

Thursday

My Thursday was a classic day. I had an omelet and a piece of toast for breakfast, then “deconstructed” a shawarma for lunch. In the evening, I had a keto dinner, which included cheese, a bell pepper, and probably some ham.

As shown on the graph, it was a good day in terms of glucose spikes. Great job!

Friday

Friday was an even better day than Thursday, as I managed to keep my glucose spikes very low. I wish every day could be like this.

As a snack, I had some mandarins around 5 PM, which caused a small spike but not much above my usual daytime levels. I’m not sure if these small spikes are good or not. In theory, as long as they don’t exceed my baseline by +60, they should be fine.

Saturday

The last day of the experiment ended abruptly. Unfortunately, I managed to damage the glucose sensor and had to remove it.

Once again, it seems that lunch served at home is quite hearty and causes a significant increase in glucose levels. However, it doesn’t result in a sharp spike; instead, the glucose rises gradually. Unfortunately, I didn’t get to see how long this spike lasted.

Conclusions

I discovered a couple of interesting things, but overall, my impression is that applying the advice from the book led to better eating habits:

My craving for sweets has completely disappeared.
I can eat bread without worrying about counting how many grams I consume.
I can enjoy a savory dessert.
I can continue eating what I like as long as I include fiber as a starter.
I’ve given up beer.
And the good news? You can drink wine — one or two glasses won’t affect your glucose levels.

Another thing I discovered is that breakfast is easy to manage — you can keep the spikes low. Lunch, however, is more challenging to control. Anything that includes a sweet dessert will cause a glucose spike for me.

If you’re curious about optimizing your health, The Glucose Revolution might have something valuable for you, just as it did for me.

“Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar**” (**affiliate link)

Read on the running cat, with photos

Legs Miserables: Finding Motivation in the Unexpected

Fri, 06 Dec 2024 12:40:53 GMT

We all go through ups and downs; sometimes we are super energized, and the future looks bright, but there are also times when we lack energy, the future doesn’t seem promising, and we have no motivation to do anything.

It so happened that at the end of September, I was not going through a great period, and although I couldn’t say I had many problems on my mind, I definitely had no energy and felt no inclination to do anything.

I was going to training more out of routine, and my times weren’t great either — I could say I was just moving forward out of inertia.

Recently, I spoke with the coach at the running club I attend about admitting a coworker who is passionate about running. I must admit that ever since she joined, I’ve noticed how motivated and happy she is to run with the club, and in a way, it has started to motivate me as well.

Since the Bucharest International Marathon was coming up in mid-October, I came up with the idea of organizing a relay team with runners from the office. Since there were already two of us, we just needed to find two more runners to form a team of four.

I took advantage of the fact that I’d been with the company for a long time and knew a lot of people, even just by sight, and I already knew two runners who were better than me. I decided to try convincing them, although I didn’t expect it to be easy, as one of them was already running 21k+ and the other had shifted to short races due to repeated injuries. Despite these challenges, I reached out to them.

As expected, our colleague was preparing for the marathon, so convincing him to join the relay wasn’t an easy task. We all agreed to assign him the longest leg, which was 12 km. All we needed was a name. It didn’t take long — our anchor leg runner suggested “Legs Miserables”, and we all immediately said yes.

Since I had trained all summer, I looked at the legs to see which was the fastest and opted for the third leg, aiming to achieve a personal best (PB) on the 10 km distance.

For smoother relay coordination, we used WhatsApp and the share location feature to see when the runner ahead of us was approaching so we could be ready.

I arrived at the relay point well in advance, which gave me plenty of time to warm up and prepare properly. The weather was very sunny, and the atmosphere was lively and full of energy. Next to me, another runner was waiting for his turn, dressed in a military uniform. From his conversations with his teammates, I figured out he was a French soldier. He started before me, but as soon as my turn came, my first goal was to catch up and overtake him.

To my surprise, the soldier was running quite well despite wearing boots and a full military uniform. It took me a couple of km to pass in front of him. After two kilometres, I realized I had overlooked the fact that the route I’d chosen included a noticeable downhill and uphill section. I quickly began to think that the third leg might not have been the best choice for achieving a personal best.

At the 5 km mark, there was a downhill section, and my plan was to run hard up to that point, then use the downhill to accelerate and maintain a very fast pace. To my surprise, despite the downhill stretch, I couldn’t speed up — I was already tired from starting too fast. However, as I reached the bottom of the hill, I got a pleasant surprise: my wife and daughter were standing by the roadside, cheering me on loudly. Suddenly, I felt a surge of energy. I managed to accelerate even faster than I had on the downhill section, and since I live in the area, I was familiar with the course and knew what lay ahead.

I pushed myself to keep a steady pace and finish strong with a good time.

Unfortunately, relay races often have imprecise measurements. According to the official data, I ran 10.5 km, but my watch recorded 10.3 km, making it hard to say whether I achieved a personal best or not. As someone told me once, a 10k personal best is achieved in an official 10k race.

Although I had expected to run much faster, seeing the final rankings gave me a huge morale boost. Suddenly, I felt a surge of energy, couldn’t stop smiling, and started seeing only the bright side of things.

In two weeks, I was set to run in Valencia, and after this race, I realized that if I could keep my mind clear and run relaxed, I would achieve a good time. But the most important takeaway was the positive energy and optimism I felt in everything during the days following the race. I was supercharged for my next race.

A small victory, even in a turbulent period, can be exactly what you need to keep moving forward!

Thank you, Legs Mizerables!

You can read about my Valencia Half Marathon here:

Valencia Half Marathon — 2024

Read on the running cat, with photos

Milano21 — Mezza Maratona di Milano 2024

Fri, 29 Nov 2024 01:43:18 GMT

And here it is! My last race of the season: the Mezza Maratona di Milano 2024. If you had asked me what made me join this race, I would have answered, “per parlare italiano!” — though I still have a lot to practice.

About Milano21

While preparing my luggage for Milano, I started reading more about the race. I saw a lot of reviews, and even the official presentation claimed that this is a fast track: flat and very suitable for a personal best. Except the organizers may have picked the wrong month.

“Its fast and flat route favors those runners who are always ready to challenge themselves and others with fast paces.”

“Milano21, fast track to personal best.”

While I appreciated this feedback, the weather didn’t seem so promising. The maximum temperature was expected to be around 8°C (46°F).

Another unique thing about this race was that I couldn’t find the course record. Based on past results, I think this is a relatively new course. The records I found were only for the last three years, with the winning time around 1:05. For context, in Valencia, they recently broke the world record with a time of 57:30, so I was a little puzzled by the “fast track” claim. We’ll see!

Planning and Arrival

Signing up for the race was easy, but finding a place to stay was not. I’m not sure if this is considered a big event in Milano, but the accommodation prices suggested so. I’ve raced in Lisbon, Prague, Helsinki, and Valencia this year, and in Milano, I paid more for a hotel than in any of those cities.

I usually book hotels within 2–3 km of the start line, so I can jog to the start as a warm-up and avoid carrying anything with me. This time, my fellow runner and I chose Hotel Nasco, which was about 1 km from the start and even closer to the finish.

Traveling to Milano can also be an adventure, as you have three airport options: Linate, Malpensa, and Bergamo. Linate is the closest to the city and is connected via the metro. For the other airports, you’ll need buses or trains.

I booked my ticket with Lufthansa and landed at Malpensa. From the airport, I took the shuttle to the city for €10. The one-hour drive was reasonable, but beware of traffic — it can take much longer depending on the time of day.

Exploring the City

Milano, the second-largest city in Italy, is a fantastic place to visit. Though I didn’t have much time to explore during this trip, I managed to see the Duomo di Milano, the nearby Galleria Vittorio Emanuele II, the church where The Last Supper (L’Ultima Cena) is located, and the Basilica of Sant’Ambrogio.

There are plenty of other sights to explore, like Castello Sforzesco and numerous old churches — you just need time and patience.

For The Last Supper, be sure to buy tickets in advance. Even in November, they were sold out, with the next available dates in December. Other than that, just enjoy the pasta and prosecco!

Race Day

Milano21 is not a huge race, but this year the number of participants increased from 4,500 to 6,000. Despite this, the start area didn’t feel too crowded, and I found space for my warm-up and exercises before the race.

The start was slightly congested, but thanks to my last personal best, I was placed in Wave 2. Passing other runners was tricky for the first 2 kilometers, and the course felt crowded until about kilometer 5. Since I wasn’t aiming for a personal best, I didn’t mind.

Things were smooth until we reached the old city center, where the asphalt gave way to cobblestones. This slowed me down, as I had to look down to avoid stumbling or falling, occasionally making awkward steps to avoid bumps in the pavement. Compared to my last race in Valencia — where I sped up during this stage — I found myself slowing down in Milano. However, running through the old city was still a memorable experience.

Some peculiarities along the route: at one point, we had to slow down to let a police van cross the course. I even saw a tram waiting to cross. Police seemed to time these interruptions for moments with fewer runners, but it was still a bit odd.

There were also occasional pedestrians crossing the course, though this was minimal compared to other races I’ve run.

Another quirky aspect: at the finish line, I was declared an “alien.” I wasn’t included in an age category and wasn’t officially ranked in the final results. No foreigners were included in the rankings — it’s just the Italian way, I suppose! 😊

Final Thoughts

Milano21 is more than just a race — it’s an opportunity to immerse yourself in the vibrant culture, rich history, and unmatched energy of one of Italy’s iconic cities. While it may not be the fastest course for setting a personal best, the experience of running through cobblestone streets, navigating the city’s unique quirks, and enjoying the warm Italian hospitality makes it truly unforgettable.

If you’re planning to run this race, take the time to explore Milano beyond the start and finish lines. Savor the pasta, sip the prosecco, and soak in the sights that make this city so special. And, of course, don’t let the “alien” ranking bother you — you’ll always know where you finished, and the memories you take away will last much longer than any result list. 😉

Read on the running cat, with photos

How I Shaved Nearly 3 Minutes Off My Half Marathon Personal Best

Mon, 18 Nov 2024 16:10:23 GMT

Like any other runner, I love beating my personal best every now and then. My Half Marathon PB has remained unbeaten since 2021. Back then, during the Bucharest Marathon, I ran the half marathon in 1:44:45 — a result that marked significant progress for me at the time.

I vividly remember that day. It was cold, and I wore tights and long sleeves. My watch died after just 2 kilometers, leaving me to navigate the race without it. I started by following the 1:50 pacers but soon found them too slow, so I pushed ahead to catch the 1:45 pacers.

However, the 1:45 pacers seemed to have miscalculated their pace, finishing at least two minutes faster than expected. By the time I crossed the finish line, I couldn’t see them anywhere — they were well ahead. Despite the chaos, my strategy of staying ahead of the 1:50 pacers worked. I walked away with a personal best that took me three years to beat.

A PB Too Far Away

Over the next few years, I kept training and logging the miles, trying to surpass my PB. Yet, on only two occasions did I even come close — finishing at 1:45:35 and 1:45:34. Breaking 1:45 felt impossible. I even started doubting whether the timing or distance in my 2021 race was accurate.

I analyzed my training from 2021, comparing it to recent years. What stood out?

For short intervals (100m, 200m, 300m, 400m) and long intervals (800m, 1k, 1.2k, 1.5k, 2k), my current pace was faster than in 2021. Yet, I remained far from my PB. It felt like a mental block. Perhaps running with a watch was holding me back — making me overly cautious and subconsciously slowing down.

Another key difference was my weekly mileage. In 2021, I logged between 40–45 km per week, whereas my current training ranged between 35–40 km per week.

Determined to understand what influences Half Marathon performance, I began researching how to optimize my training.

What is More Effective for Half Marathon Training?

I reviewed countless training plans, eventually realizing I had neglected one key type of workout: tempo runs. Other than that, I had been diligent — doing speed workouts (both short and long), alternating long runs with progression runs, and including at least one easy run per week.

Still, something felt off. I stumbled across a fascinating study titled “Interactions between monthly training volume, frequency, and running distance per workout on marathon time.” The study analyzed data from 1,001 recreational runners who completed the 2017 Rotterdam Marathon or Half-Marathon, including 376 half-marathoners.

The findings revealed three main factors influencing finish times:

Weekly Mileage:

Below 20 km/week: Insufficient training volume.
20–32 km/week: Baseline group for comparison.
Over 32 km/week: High-mileage runners performed significantly better.

Longest Endurance Run:

Below 15 km: Relatively short long runs.
15–20 km: Baseline group.
Over 20 km: Runners with longer long runs performed better.

Training Pace:

Slower training pace (>6:00 min/km).
Moderate pace (5:30–6:00 min/km): Baseline group.
Faster pace (<5:30 min/km): Correlated with faster half-marathon times.

Findings for Half-Marathon Runners

The study confirmed that runners with:

Higher mileage (above 32 km/week) achieved faster finishing times.
Longer runs (over 20 km) had better results than the baseline group.
Faster training paces (<5:30 min/km) improved performance significantly.

In other words: run more, run longer, and run faster. You might think, “No kidding!”

My Changes

I decided to make three adjustments:

Increase my weekly mileage to 45 km from 35km.
I extended my long runs from 15 km to 18 km.
Incorporate some once-per-week tempo run of 3, 5, or 7 km.

Some weeks, I even logged 47–49 km. I also added tempo runs to my schedule. Reviewing my data on Runalyze, I noticed my monthly average pace improved slightly — from 6:13 to 5:55. While not dramatic, this includes warmups, cooldowns, and easy runs, so it’s worth monitoring over time.

The study also highlighted that runners with lower BMIs tended to perform better. Among the groups with high mileage, longer runs, and faster paces, the average BMI was 22 — a manageable goal for recreational runners.

What’s Next?

My next step is to increase my long runs to 21–22 km and monitor how this impacts my half-marathon times. I will also maintain a weekly mileage of 45–50km per week; if I behave myself during the winter holidays, I will try to reach a BMI of 22.

I will be finishing my Superhalfs series next year in April in Berlin, and I would love to have another PB.

Good luck and see you on the course!

Thanks for reading! If you’ve enjoyed what you’ve read, remember to follow the publication (and clap/comment too!). Want to write for Run With Intention? Please check out our submission guidelines and ask to be added as a writer in the comments of that post. And don’t forget to check out the Run With Intention Facebook group.

Read on the running cat, with photos

Valencia Half Marathon — 2024

Wed, 30 Oct 2024 14:20:57 GMT

Let it rain!

I just returned from the Valencia Half Marathon, and I am still in the running mood. I wanted to share my experience with my fifth SuperHalf race — Valencia!

I had high expectations for the Valencia race and had been training hard to get a good finish time. After a sloppy start to the year when my results were below expectations, I put in more work and passion, believing I would reach my best shape by the end of the season.

I started my year with a 1:46 in Lisbon, followed by a 1:50 in Prague, and a 1:47 in Helsinki — still a bit far from my previous two races last autumn when I did a 1:45 in Cardiff and Bucharest.

Welcome to Valencia!

Valencia is a beautiful city to visit, with plenty of things to do. You can fly directly into Valencia or fly to Madrid and take the train. I opted for the second option and arrived in Madrid in the morning, with plenty of time to take a Renfe train to Valencia. The train trip lasted 2 hours, and the comfort was excellent. I chose the “comfort” option, which cost me 120 euros for a round trip, but the experience was great.

See some pictures from Valencia and the Renfe comfort option.

The race kit

The race kit was good. It included a T-shirt, a bib, and plenty of little extras, as with every other race. I had forgotten what I had chosen, but when I picked up the kit, I discovered I had opted for a singlet, which turned out to be a great choice.

Access to the expo was via the Metro, followed by a 15-minute walk. Once inside, despite being a race with 30,000 runners, everything went very fast and smoothly. In 10 minutes, I had my bib and kit.

The expo center was big and not very crowded, with plenty of things to buy. I bought a SuperHalf singlet to wear in my last SuperHalfs race in Berlin, and some Maurten jellies for the race.

I liked the quality of the singlet, so I added some pictures — both taken by me and from the official site for comparison.

As always, I looked for a hotel close to the starting line, and this time I booked Hotel Olympia Universidades, a three-star hotel but a good one. The hotel was clean, just 50m away from the metro, and had easy access to the start and the city. Also, the breakfast was good, which was unexpected.

Race time!

So far, everything was very well organized, and I expected the same for the race. I was seeded in the Brown section for runners with an expected time of 1:43–1:50, and being in the 7th wave of the race, I was a bit worried that the route would be crowded and it would be difficult to get ahead of other runners.

We jogged to the starting area, doing our warm-up routine, and I must say the way to the start section was also very well organized. There were hundreds of toilets on the way in case you needed one.

Access to the start sections was rigorously managed by the organizers, and I didn’t see any runners from other sections in ours. That was a good sign and showed that the organizers had a lot of experience managing the race.

I was hoping for a good result, close to my personal best of 1:44:45, especially since I hadn’t run under 1:45 in the last two years.

I decided to leave the watch alone, focus on running, and not be influenced by the lap times but by how I was feeling in the moment.

The sky was cloudy, and it was raining — sometimes a bit more than I would normally prefer while running, but it was manageable. Although it was 14 degrees Celsius and raining, I decided to run in a singlet and 4-inch running shorts. I felt cold at first, but after the race started, I felt perfect.

The results

That weekend, Ethiopian Yomif Kejelcha beat the world record, finishing the race in 57:30, 1 second better than the previous record.

I also had a great race. I started slow, not trying to get ahead of anyone in the first two kilometers, and that really helped me pick up the pace later. Although my first two kilometers were the slowest, I think this strategy set me up for a great time in the end.

There were only four fueling points along the way, and since it was raining, I thought that was more than enough. They served water in bottles, which was a great choice. Bottles allow you to maintain your pace and drink over a longer distance.

The race course is flat, the roads are wide, and I had no problem accelerating or overtaking other runners. There were a few puddles, but I just ran through them since I was already completely wet.

I managed to run a negative split, with the following average paces measured every 5 kilometers: 4:57, 4:53, 4:52, and 4:51. I finished in 1h 42m 05s, which was a personal best for me — 2m 40s faster than my previous PB.

I think the weather conditions, temperature, and fast course all contributed to my performance.

Considering the SuperHalfs series so far, after doing five races, I think this was one of the best-organized races I’ve ever run. Only Paris matches Valencia, but Paris is not a race for a PB. If I were to rank the SuperHalfs races so far from best to worst, it would be: Valencia, Cardiff, Prague, Copenhagen and Lisbon.

Good luck, and keep running!

Resources

Some of the pictures were taken from the Valencia Oficial Half Marathon site

Read on the running cat, with photos

The heat and running. How much sun will slow you down? (Part 2)

Wed, 29 May 2024 15:15:18 GMT

Hot, Slow & Toasted…!

In Part 1 of the article, I concluded that temperature and humidity cannot explain my race performances and how I felt during the races. The same goes for the dew point. I suspect either my statement is correct or the weather data is wrong.

https://therunningcat.blog/heat-and-running-part-1/

Searching historical weather data for the race locations did not reveal any surprises. The data seems to be accurate.

How is the temperature measured?

The air temperature provided in weather data is measured in the shade to give an accurate reading of the air temperature alone. To estimate the temperature you might experience while running in the sun, you can use the concept of the “apparent temperature” or “feels-like” temperature, which includes adjustments for various factors.

That explains a lot, so the weather data I used to understand the impact of the sun on my races did not reflect the reality during the race. When you run in the sun, the temperature you feel, often referred to as the “feels-like” temperature, is influenced by several factors, including air temperature, humidity, wind speed, and direct sunlight. The weather data contain a “feels-like” value, but it is the same as the temperature in the shade.

How can we factor in the sun?

The weather data also contains the following additional data: cloud cover, solar radiation, solar energy, and UV index. We can create an algorithm to adjust the temperature and get to a real “feels-like” value, factoring in all the additional weather information. Looking closer at the definitions of solar radiation, solar energy, and UV Index, I think that using solar radiation would perfectly capture the sun’s influence.

Using solar radiation (measured in watts per square meter, W/m²) instead of solar energy can provide a more precise measure of the sunlight’s intensity at a given moment. Solar radiation directly influences the feels-like temperature due to its effect on the environment and the body when exposed to sunlight.

Here’s how you can approximate the temperature you feel when running in the sun based on weather data:

Steps to Determine Feels-Like Temperature Using Solar Radiation:

Start with Air Temperature: Take the temperature in the shade.
Adjust for Cloud Cover:

High cloud cover (75% or more): Minimal to no increase in temperature (add 0–3°F or 0–2°C).
Moderate cloud cover (25–75%): Moderate increase in temperature (add 5–8°F or 3–5°C).
Low cloud cover (less than 25%): Higher increase in temperature (add 10–15°F or 5–8°C).

3. Refine Adjustment with Solar Radiation:

Observe the solar radiation value (W/m²) from your weather data.
Adjust the feels-like temperature based on the intensity of solar radiation.
Low Solar Radiation (0–200 W/m²): Minimal additional increase (add 1–3°F or 0.5–1.5°C).
Moderate Solar Radiation (200–400 W/m²): Moderate additional increase (add 4–6°F or 2–3°C).
High Solar Radiation (400–600 W/m²): Higher additional increase (add 7–10°F or 3.5–5.5°C).
Very High Solar Radiation (600+ W/m²): Significant additional increase (add 10–15°F or 5–8°C).

After reading some articles online, I found the above adjustment values and used an interval. For simplicity, I will use the mean value of that interval to compare my races and the sun’s influence.

Adjusting the “feels-like” temperature for my races:

And my results, which make more sense now:

+----------+---------+
| Prague   | 1:50:12 |
| Lisbon   | 1:46:46 |
| Cardif   | 1:45:34 |
| MIB      | 1:45:35 |
| MIB PB   | 1:44:45 |
| Malaga   | 2:34:10 |
| Helsinki | 1:46:21 |
+----------+---------+

Now, the numbers are making more sense. Malaga was by far the worst race I ever ran, collapsing at the end because it was too hot and too sunny. The feels-like numbers support my theory. My PB race and Cardiff were the “coldest” races, while Prague and Lisbon matched my feelings during the race. I felt Prague was hot from start to end; at km 7, I gave up following the 1.45 pacers, while in Lisbon, after km 11, I started to feel that it was too hot.

Another test

I asked a fellow runner to name two races: one with perfect conditions in which he performed very well and one in which the weather really hindered his ability to run properly. He mentioned the Krakow HM 2021 and GoteborgVarvet 2023 (I participated in the latter, too, and it was hot).

Based on this discovery and the fact that you can use Visualcrossing.com to get the forecast, which includes cloud cover estimations and solar radiation, I believe you can predict your performance for the next race. You will find out if you have conditions for a PB or if it’s a time just to enjoy the race and smile.

Thanks, and happy running!

Read on the running cat, with photos

The heat and running: How much will the sun slow you down? (Part 1)

Mon, 27 May 2024 18:46:42 GMT

Hot & Slow…

I had two half-marathon races last month, and the results were very different and unpredictable. I hoped for better outcomes, but the sun was too much for me in both cases. Immediately, I compared the results with those of a previous half marathon where I had a good racing time, and I remember it was cloudy from start to end without any sun.

After discussing the temperature problem with fellow runners, some pointed out that it is not just the temperature but also the humidity. Initially, I fell into this trap, but I soon realized that all three races were in cities with seaside or rivers, and the one with the best result even had light rain from time to time. I expected a high humidity index for all three of them.

The first problem I discovered was that Garmin weather data could have been more reliable. I started with the temperature, which was way off from what I felt and saw during the race.

Let’s compare the half marathons of Prague on 04/06/2024, Lisbon on 03/17/2024, and Cardiff on 10/01/2023.

Why Garmin data is garbage?

Garmin uses your phone to collect data about the weather. If you don’t run with your phone, you will see strange weather reports. Looking at my Prague race, you can see two values for the weather for the same race in the Garmin activity:

I found the following explanations on Garmin’s help pages:

Why doesn’t the weather widget information match the weather app on my smartphone?

The weather information displayed on your device’s weather widget is collected from the official weather station closest to your starting point. For the most part, local airports will be the official weather stations. The source of your smartphone’s weather app may be different from the source from which your device’s weather widget data is collected.

Why doesn’t the weather widget information match the weather app on my smartphone?

Long story short, you have to disregard the weather data captured by Garmin since this can be completely off compared with the actual conditions. In fact, for all my races, I find the Garmin-recorded temperature to be questionable and not accurate.

How to Get Historical Weather Data

This was a bigger problem than expected. Getting historical hourly weather data is not easy. I tried multiple sites, but none of them worked. Ultimately, I stumbled on the Visualcrossing.com website, where you get historical data on the free tier.

If you subscribe to the free tier, you’ll be able to get the historical data, even on an hourly basis. I think this is a good start, and now I have everything I need to compare my races and the “official” data with my perception of the races.

I will compare 3 Half Marathon races. I’ve chosen the last 3 SuperHalfs races and the International Half Marathon of Bucharest:

My most recent race was the Prague Half Marathon on 04/06/2024. During this race, I felt the heat from start to end and had a not-so-good result, below my expectations.
The Lisbon Half Marathon on 03/17/2024, a race two weeks before Prague, where the heat was also something I complained about, but here I felt the heat around km 11. Until that point, I was running well.
The Cardiff Half Marathon on 10/01/2023 was my second SuperHalfs race. The sky was cloudy, there was light rain, and there was high humidity, but I managed to get a good result. It was my season’s best. I never had any problem with the heat, but I felt a little bit of humidity.
After Cardiff, I ran the MIB Half Marathon in Bucharest on 10/24/2023. I remember I had high hopes after Cardiff, but in the end, I got the same result as in Cardiff. The difference was just one second. During this race, I remember I felt the heat and wished for colder weather.

Temperature & Humidity Data

On Visualcrossing, you can get the data on an hourly basis. I will compare the data for all races from 10 AM, 11 AM, and 12 PM. One of the races in Bucharest started at 9:30, but getting 10–12 intervals will still be significant for our investigation.

| Time | Race | temp (c)| humidity %|
| — — — — — | — — — — — | — — — | — — — — — |
| 10:00 AM | Prague | 17.6 | 57.72 |
| 11:00 AM | Prague | 19.5 | 53.15 |
| 12:00 AM | Prague | 20.9 | 41.51 |
| 10:00 AM | Lisbon | 17.5 | 85.28 |
| 11:00 AM | Lisbon | 19.1 | 80.81 |
| 12:00 AM | Lisbon | 21.1 | 72.86 |
| 10:00 AM | Cardif | 18.1 | 87.04 |
| 11:00 AM | Cardif | 18.7 | 87.95 |
| 12:00 AM | Cardif | 18.9 | 87.2 |
| 10:00 AM | MIB | 15.4 | 72.99 |
| 11:00 AM | MIB | 18.5 | 58.19 |
| 12:00 AM | MIB | 21.6 | 48.7 |

Did I say that it is hard to get historical weather data? Wait to get to the point where you must draw a table on medium.com!

My race results were 1:50:05 Prague, 1:46:46 Lisbon, 1:45:35 MIB, and 1:45:34 Cardif.

Was the humidity the reason for making Prague more difficult? The data doesn’t support this at all. In Prague, the humidity was around 50%, while in Lisbon, the humidity was around 80%! The best result I got was in Cardiff, where the temperature was 1-2 degrees colder, and the humidity was close to 90% because it was raining lightly.

Humidity and temperature alone are insufficient to quickly determine whether the problem was the temperature or the humidity.

The Dew Point

I searched the internet and found many articles saying that all that matters is the “Dew Point.” I admit that I have never looked at the dew point till now.

Trying to read and understand the dew point, I did not find a completely clear answer for runners. I copied some of the definitions and discussed them with ChatGPT, and we came up with this explanation:

Dew Point for Runners: “In simple terms, the dew point is the temperature at which air becomes saturated with moisture, causing water vapor to condense into dew. For runners, this is important because the closer the dew point is to the actual air temperature, the more humid it feels. High dew points indicate more moisture in the air, which can make it harder for sweat to evaporate and cool your body effectively. This means running in high dew point conditions can feel more uncomfortable and strenuous.”

Is the data supporting this theory? Let’s see ( I gave up on doing ascii tables)

The Cardiff race doesn’t test the theory. It was a nice race where I got the best result out of all the races, and it had a small difference between the temperature and the dew point, and high humidity also. Same for Prague, the most difficult one.

This means that Dew Point may not be the answer, or the weather data may be inaccurate. I’ve Checked another website for Prague and found similar values https://www.wunderground.com/history/daily/cz/prague/LKPR/date/2024-4-6

If it is not the dew point, then what is it? Stay tuned for the second part of my article, when I continue researching the weather and how it influences running performance.

https://therunningcat.blog/heat-and-running-part-2/

Read on the running cat, with photos

Helsinki Half Marathon — May 2024

Mon, 27 May 2024 09:29:11 GMT

Up down, left-right, and so on 🙂

Helsinki was my last spring race this year, and after my poor performance in Prague, I had no expectations for this race. I went to Helsinki just to run, regardless of the result.

I had never been to Finland before, but from my arrival at the Helsinki airport, I noticed how green the country is. The airport is basically in a forest. The landing was bumpy, but I was too busy watching the surroundings to be bothered by the turbulence.

I flew with Lufthansa, and the ticket was affordable. I bought it in advance, so I remember the price was around 200 euros. The hotel we chose, Crowne Plaza Helsinki, was also great and located about 500m from the start. The quality was very good. I would say it was the best of my three half marathons this spring.

The City

Helsinki is a nice city to visit; it wasn’t crowded. I was surprised by how few people were on the street and the number of cars. It seems to be a city with a very relaxed way of living. The weather was cold (12C/53F) but sunny, which was also unexpected. If you were in the sun, you’d want to take your jacket off, but in the shade, you’d want to put a hat on. This made it challenging to decide on race gear: long sleeve or short sleeve, cap or no cap?

The city itself is very nice, and you can spend 2–3 days visiting. Since we came for the race, we didn’t see much, but we did visit the top 5 attractions listed on TripAdvisor. We visited the Sea Fortress Suomenlinna, the Temppeliaukio Church (which I highly recommend; I’m not usually a churchgoer, nor am I religious, but this church really impressed me), Helsinki Cathedral, the Old Market Hall (where I also had a traditional dessert), and Uspenskin Cathedral, an Orthodox cathedral.

The Race

The race kit was pretty standard: a t-shirt and multiple snacks. Access to the race kit and the expo was really easy for us, as we stayed just 500m away. It wasn’t crowded at all, and they printed my number on the spot. I didn’t know they could change the name on the number; they gave me the 666 starting number. I would have asked them to change it to “The Carpathian Beast.”

The reason for doing the Helsinki Half Marathon was that the finish was at the Helsinki Olympic Stadium which was a real attraction for us. The first race in an Olympic stadium. Helsinki hosted the Summer Olympiad in 1952.

Since I had a big dilemma on how to dress for the race, I went in the morning to watch the finish of the Marathon race, and I noticed that few runners were wearing long sleeves, almost half of them were wearing a cap, a big number of them were wearing even a singlet. So I decided to go in a t-shirt and a cap, I said that because of the wind, the singlet was not a good choice. During the race, I realized that a singlet would have been a better choice,

The start and the race itself were very well organized, there were 7577 finishers, I never felt that it was too crowded, maybe just the first 1–2 kilometers but after that the faster runners had plenty of room to go in front. The wind was also good, cooling you along the way from start to finish.

The course was the one below. The organizers said they changed it to be faster, but my impression is that it was too uphill and downhill. I can’t imagine how it was before the change because I can’t imagine worse than this.

As you notice in the picture, there are blue parts where Garmin says I was slow and green parts where Garmin says I was faster. Those are actually uphill and downhill areas, and as you can see in the picture, there are plenty of them on the entire course.

At some point, we got into a forest and the pavement was actually made of little pebbles, and as expected one of the got into my shoe. I tried to run with it but I realized that it was impossible. I made an effort and stayed with the little pebble in my shoe till we got out of the forest and stopped to get it out. That cost me approximately 40s, the official finish time was 1:47:08 but Garmin says “moving time” 1:46:21 which would have been my season best so far.

Nevertheless, I really enjoyed this race and especially the fact that the finish was at the Helsinki Olympic Stadium. I ignore the fact that they tried to ripoff people by charging 50 euros for the race photos because one of them was actually pretty good and worth 50 euros 🙂

I highly recommend the Helsinki Half Marathon, the one with a finish in the Olympic Stadium. It will become a great memory for you.

Read on the running cat, with photos

Prague Half Marathon 2024

Wed, 10 Apr 2024 06:54:51 GMT

The 4th of April has passed, and I’ve checked another SuperHalfs race off my list! Yes, this time, it was the Prague Half Marathon, my 4th SuperHalfs race.

I was expecting this event to be one of the best experiences, with almost all the ingredients for it: a superb city, good organization, and expected cloudy weather. Unfortunately, the weather had other plans for Saturday. While I feared I might need to bring a rain jacket, the sun decided to shine brightly from start to finish.

But let’s start with the pre-race days.

The Kit

The kit wasn’t extensive. I received the complete package, meaning the Bib, the T-shirt, and the medal engraving (which I skipped in the end because the line was huge). No cap! Lisbon leads 1–0.

Also, the event brochure was digital. I didn’t have too many things to carry from the Run Expo. I picked up the Bib on Thursday evening, and it wasn’t crowded at all. I’m not sure how it was in the subsequent days.

Please meet Lucka. I wish I could have matched his stride.

One interesting thing is that, for the Prague half marathon 57% of the participants were foreign runners. Never been to such an international race before.

When I arrived at the hotel to leave the kit in my room, I also found the GPX file of the race online and uploaded it to my Garmin as an event. Immediately after, I checked my Garmin’s race prediction. Surprisingly, Garmin adjusted its prediction from 1:46h to 1:50h!

I blamed it on the elevation and the number of turns and thought I could do better than my previous race in Lisbon (1:46:46). The official ascent was 65, and the descent was 67. This shouldn’t pose a problem.

Race Day

I started in the D sector and managed to get there on time. The journey to the starting line began at the Metro station, where a vast crowd struggled with the only two automatic stairways to exit the Metro and walk to the starting area.

Below, you can see how many people were “trapped” inside the metro station.

At the starting area, the wardrobe was a pleasant surprise and excellently organized. I left my belongings in less than 5 minutes. Multiple points were organized for each of the last two digits of the Bib number, making access to the wardrobe quite fast.

I had little time to warm up, but there were many places available. The issue was time; I had expected to move faster and have more time for warming up. This was on me.

When the race began, so did the sun’s rise, which was not a good sign. I began to realize that Garmin’s prediction for a slower finish time was likely due to the weather, not the course.

I don’t understand why all European races start at 10 am. It’s too late and very challenging for the runners. I long for races that start at 8:30. A change is needed. I recall the Göteborgsvarvet being even more extreme, starting at 1 pm! That is a race to remember for many years.

Kilometer by kilometer, I felt the heat intensify. It was the first race this year where I had to drink a glass of water and pour one over my head at each hydration point. Although prepared with a cap, the heat was too much.

I managed to follow the 1:45 pacers, but after stopping at the 7+ km hydration point, I realized it wasn’t my day. I began to decrease my pace to feel more comfortable despite the heat.

I finished in1:50:21, and considering the heat, this was a good result.

After the race, I read on a Czech news site that the heat affected many runners. If the reports are accurate, then 102 people collapsed during the race, and 36 were taken to the hospital. The “red” plan was activated for two hours due to the numerous collapses.

My focus remained on the 18th km mark, where a tunnel promised at least 100m of cooler conditions. Unfortunately, the tunnel was warm during the event.

Top 4 Things I Learned the Hard Way About Running in Hot Weather:

Wear a cap.
Run in a T-shirt with no sleeves.
Stop at every hydration point and drink at least 100–150 ml of water.
Slow the pace slightly.

I ignored all these tips in one of my races in Malaga. It was scorching, and I nearly collapsed 800m before the finish. That day was a hard lesson, but it helped me avoid issues in many subsequent races.

What About the Heat?

While the heat was intense, it didn’t feel like 30 degrees Celsius, yet it had a significant impact.

Compared to the Lisbon race two weeks prior, this race felt difficult from the start. In Lisbon, the heat became noticeable around the 11 km mark.

Surprisingly, the average temperature was the same, but as I mentioned, it felt hotter in Lisbon starting at km 11th.

Running forums suggest that humidity is the key differentiator for heat perception. I expected higher humidity in Lisbon than in Prague.

Let’s see how the Cardiff Half Marathon compared in terms of temperature. I remember that race as the coldest SuperHalfs so far. It was cloudy from start to finish.

Not a significant difference! I’ll gather more data and write a new post about heat and temperature. I want to understand what happened more.

The Town

Prague is a superb city worth visiting. There are plenty of things to do, and you can easily spend four days just exploring the city.

I was surprised to see how little damage the communist regime had inflicted on the city compared to other former communist countries in Europe.

If you enjoy traveling and running, I highly recommend the Prague Half Marathon.

If you are doing the Superhalfs series please check also my following reviews:

EDP Lisbon Half Marathon — 2024

Valencia Half Marathon — 2024

Read on the running cat, with photos

Two weeks till the Prague Half Marathon

Fri, 22 Mar 2024 10:37:19 GMT

My SuperHalfs race 4

I am still recovering after my EDP Lisbon Half Marathon to prepare for the Prague Half Marathon, my fourth SuperHalfs race.

I collected the three stamps in Lisbon and plan to have a similar poster with “MY FOURTH SUPERRACE!” and the Prague stamp.

So far, Garmin is very optimistic; the estimated time for Prague is 1:44:25, which would be a PB for me.

Unfortunately, I will travel to California, and that will prevent me from proper training, but my coach asked me to do three sessions for next week.

Tuesday: 3k warmup, 3k fartlek, 3k cooldown, with the fartlek sprinting every other 100m.

Thursday: 2k warmup, 5k Tempo below my half marathon pace, 2k recovery.

Friday/Saturday: a long slow distance of 15k. That will keep me in shape, and I plan on doing this plan. I will be on a 10h difference timezone, which will make things more difficult, but I’ll manage it somehow.

I’ve got my race number today, 3535, hard to remember :) and I am starting to get the vibe. I just received an email from RunCzech, bridges ahead!

In the meanwhile, I also got the stamp on my superhalfs passport.

See you in Prague!

Read on the running cat, with photos

EDP Lisbon Half Marathon — 2024

Wed, 20 Mar 2024 21:04:01 GMT

March 17 has passed, and the EDP Lisbon Half Marathon 2024 is over. I can share my personal impressions about the race. There was a lot of fun, but also things the Lisbon folks should work on.

The Race Kit

The race kit was okay, including a T-shirt, a bib, a cap (an excellent choice, as you’ll see why later), a magazine, some bags of tea, a cereal snack, an electrolyte pill, and a magazine. A very useful kit.

The quality of the T-shirt and the cap was very good.

To the Start!

My running buddy and I chose to stay in the downtown area, near the Marques De Pombal, at the Marques De Pombal Hotel, of course.

Access to the race is limited, and you can only get there by train. All participants must use the Fertagus train to reach the starting line at the Pragal station. To access the Fertagus train stations, athletes can use Lisbon’s public transportation system (subway, buses, and trains) for free by presenting their BIB. You have to take the metro and get off at the Jardim Zoológico station to get there. From there, you don’t have to go outside; just follow the train sign to reach the train station.

While on the train, I kept looking for the “25 April Bridge” to realize that we were on the bridge, just under the road where we were supposed to be running soon. The train trip was short, about 10–15 minutes.

We arrived at the last station at 8:55, and the race was supposed to start at 10:05. We thought we had plenty of time to get to our designated start wave. I was supposed to start from Box2, while my running buddy was supposed to start from Box3.

The first thing we noticed was that the only accessway was pretty packed with many people.

We did not panic and just followed the path until we got stuck in a sea of people. We were blocked in that spot for 30–40 minutes with little information about what was happening. There were no staff or organizing people around, just some policemen blocking the access.

We also thought we had time and space to warm up, but this was almost impossible with so many people trying to get into the designated starting box areas. This was my first half marathon where I did not do any warmup or stretching, nothing. It was impossible.

This was also the first half marathon where I had to stay in line and wait for tens of minutes with little information about what was going on. It was clear we were very far from the starting area.

At some point, the crowd started to move gradually, and we managed to pass the first checkpoint. We reached a zone where someone was yelling instructions about which way you should take to get to your designated starting area. There were no signs whatsoever, just a single volunteer yelling and trying his best.

For me, this was terrible organizing. Although I was at the race one hour and five minutes before the start, I didn’t manage to get to my box in time, and I had no place to warm up!

By the time I got to the starting areas, the lucky ones had already been in the race for 6 minutes.

The race

I started at last! But it was so crowded on the bridge that I was forced to run on a metal grill next to the asphalt car lane. You could see the water down below, and the running feeling was odd. Most runners avoided the grill, but it was the only option to get in front of other runners. And I kept running on that uncomfortable grill for almost 1-2 km, I believe.

I overcame thousands of runners since I started from the back of the herd, and two days after the race, I am still paying for that effort. Around km 8, getting in front of other runners became easy. Till then, you had to do a lot of maneuvering to get in front.

I give a big F for the start experience.

The weather in Lisbon in March is unpredictable; while in the morning it is a bit cold, clouds cover the sun, but as soon as you pass 10:30, the sun comes out and starts to shine and burn.

My Garmin watch said that the average temperature was 28 degrees Celsius (82F) during the race, with a maximum of 33 degrees (91F). The weather prediction was 24C, measured in the shade, but starting with km 9, the entire race was under a nice shining sun.

Starting with km 18, I began to count the number of people who fainted on the side, and I think I counted 10–15 of them. Volunteers and medics were trying to relieve their pain, but seeing so many people dropping out of the race kind of made me more cautious.

Nevertheless, I enjoyed this race and loved my time spent in Lisbon. I recommend visiting this city because it is very nice, has good food, is relaxed, is clean, and has many things to do. It was my second time here, and I will come back the third, fourth, and fifth times whenever possible.

In my previous post, I wrote that my Garmin watch was predicting a finish of 1:46:54, and I thought that it was being conservative. I wanted to achieve more of a 1:44 finish time. It seems that Garmin wasn’t far off from my result. I finished in 1:46:46, which is eerily accurate!

I have mixed feelings about Garmin!

I’ve added some more pictures at the end and recommend doing the Lisbon Half Marathon. It is a race designed for a PB, and you can visit a great city.

The only tip I have is to get to the starting line two hours ahead, and I’m not kidding!

If you are doing the Superhalfs series, please check my other reviews:

Prague Half Marathon 2024

Valencia Half Marathon — 2024

Read on the running cat, with photos

One week till EDP LISBON HALF MARATHON

Thu, 07 Mar 2024 12:20:13 GMT

Lisbon is my first half-marathon race this year, and I wanted to do a PB because the route is designed for a fast race. The start will be on March 17th at 10:05. It is still being determined what wave I am, but I recently got an email with my BIB number.

You can read the race review here

I’ve been training since my last race in October, and I was progressing very well till I got a calf strain, which put me out of running for almost three weeks.

My Garmin says I will finish in 1:46:54. The expected time increased while I was injured, but this unplanned rest also did good to me.

I am a big fan of https://runalyze.com/, which I recommend for tracking your training. My training looks like this right now:

It will be interesting to see how much the drop in training in February will affect my race time. I am looking forward to proving the Garmin estimations wrong.

My training consisted of three sessions during a week:

· Speed repeats like 100, 200, 300, 400m on Mondays

· Intervals of 800, 1000, 1200, 1600m on Thursdays

· 18–21km slow long-distance runs on Saturdays

Last week, after I recovered completely, I had two runs of 15km, one at the pace of 5:30/ km and one at the pace of 5:11 / km. Things are looking promising and well under 1:46:54 predicted by Garmin.

I also had 2–3 tempo runs of 3–4k around 4:50/km, mainly because I was running late, and it was dark outside. I aim to have them around 4:30/km pace and increase the distance to 5km.

The costs will be manageable if you are interested in participating next year. I am based in Bucharest and will be flying with Lufthansa, which is not a direct flight. The cost was around 200 euros for the round trip, and the hotel I will stay at is Marques De Pombal, where three nights will cost approx. 390 euros. Since the race is on March 17th, I chose to stay 15–18 March to avoid another sprint to the airport.

To conclude, I am very excited to go to Lisbon. It will be fun, and I’ll enjoy the vibe and the show around the race. Stay tuned for the after the run post.

Read on the running cat, with photos

My take on running

Wed, 06 Mar 2024 09:27:35 GMT

This is my 7th year of running, and I wanted to share my experience and what I learned during all these years. Don’t expect outrageous finish times from me. I am just an ordinary person who runs for fun and learns. The difference between me and other regular guys is that I have managed to run consistently for seven years already, which I think is my most extended hobby.

I will be sharing how I train, the blogs I read, and the YouTube channels or clips I like, and I will explain why. Also, this is an additional motivation to set targets and try to reach them while you hold me accountable.

My writings will provide help and answers for regular runners or people who want to start running and are overwhelmed by the amount of information available on the internet. Running should be fun first, and then you can talk about results.

See you soon!

Read on the running cat