Add: english translations

content/posts/reprise-running.en.md

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+date = '2025-09-24T18:00:51+02:00'
+title = 'Restarting running at 44'
+tags = [ "running" ]
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+
+After a week of hesitation, I finally stepped on the scale. Bam - 93 kilos over 1.73m. One foot inside obesity. Time to act. That came on May 12, 2025. A radical change in my diet, combined with more walking. The start wasn’t glorious — my gave out after 6 km. But the results came faster than expected: 20 kilos lost in 3 months, capped off with a 54 km bivouac trek over two days.
+
+A month later, I dug out shoes I’d bought two years ago, Mizuno Wave Sky 6s from an aborted comeback attempt. One of many, unsuccessful attempts, unfortunately. Either too heavy, or injured by bad habits - too much, too soon.
+
+# Back to Running
+
+This time feels different. I’m attempting another restart - this time with lessons learned from past mistakes.
+
+## No marathon in a month!
+
+A bit exaggerated, but I tend to overdo things quickly. My record: two 20-km within two days. Even when my knee gave out after 800m, I stubbornly kept going. Result: two years off. And another failed comeback two years ago where I jumped straight into 10 km too soon.
+
+So this time:
+- Month one: 2×30 minutes max per week
+- Month two: 3×30 minutes max per week
+- Month three: 2×30 and 1×45 minutes max per week
+
+## Learning to run slow
+
+Armed with my Polar watch, I aimed to run at max 70% of HRmax for my first outings. Reality check: I started too fast, right into zone 3. Was that why the session devolved into a messy run–walk interval mess for two-thirds of it?
+
+It’s the price of protecting the heart, tendons, and joints. At my age, after follish injuries, I want to take care of the machine!
+
+## Sleeping properly
+
+Lesson learned on my second run. Poor sleep, little rest — yet I went anyway. Result: heart rate spiked, and I found myself shuffling at 9:30/km. Honestly, I hike faster. Was it the bad night’s sleep? No idea, but I cut it short after just 12 minutes.
+
+# The goals?
+
+In the end, the goals are simple:
+- Don’t overdo it
+- Listen to my body
+- Don’t consider a session ruined just because I begins with walking!
+