Running longer and faster… a few thoughts…

Time for a check-up

Difficult to go up this morning? No wonder! The clock showed only 6am, it is Saturday btw!

Relaxed a bit until I set my gear on. The skies looked good enough for wearing shorts and tshirt (the latter one could have been replaced by a singlet from the beginning…). Easy warmup of 3 km, then short break for stretching. Then started a 10K expected @44. Started to fast, but settled their pace after a coupler of km. Strong headwind (of course?), but sunny (behind the clouds…). Quite humid i’m the air, got pretty sweaty, but instead of taking off my tshirt (which would have felt sooooo much better), I kept it on to ensure I can run actually this way. Next week race won’t slower me to taker of my singlet, so better be used to ths warmth! This first interval ended in 43:06, 10K. Which is my best time for this distance while in training mode…and better than my PB from last July! 5 minutes of rest and stretch and he we go again. This time a bit slower to start, but hot a good group on it by half way. Completed my 5K in 21:23, which is I think the fastest 5K in training as well. So nice and entertaining morning run really. The whole thing (inclusive warmup and cool down) ended in a half marathon distance in 1:34:27. Nice 🙂

Rest of the afternoon easy. Walking a lot (ca.7 km) under the sun, as recovery from the morning. Enjoyed a pizza on the docks and then a ferry tour. Now body and mind are exhausted… Will fully enjoy my day of tomorrow!

Stockholm marathon: 7 days left…

7 responses

  1. The hunt for S is an ongoing process. Good, then I can’t lay down on the couch eating chocolate and sipping wine 🙂
    Ok, försöker översätta det till mina förhållanden. Puls 180 mot slutet= min puls 170 skulle jag tro. Säg att jag fortsatt är 10 min bättre=15 s/km. Betyder alltså 10k på 4.04 för mig och sedan 5k på 4.02. Jo, det tar nog på krafterna.
    Bra jobbat. Jag kanske får köra 11.2 km i morgon istf 7.4 km. Får se.

    May 25, 2013 at 8:11 pm

    • Not hunting anyone, but maybe myself…
      No rush for getting more thus week, completely unnecessary and could get drawbacks to your race towards sub 3 on Saturday. You have way better routines for marathons than I do. Stick to them. They work!
      Just doing my little way here!
      🙂
      Have fun tomorrow with 7.4, because that’s what works for you. 😉
      /K

      May 25, 2013 at 8:28 pm

  2. Det är Ulf Friberg som föreslår 10k i tävlingsfart. I och för sig idag, men det går säkert i morgon också.

    May 25, 2013 at 9:14 pm

    • Fast på 43-42, du springer väl snabbare än så?
      Trodde inte du följde UF-jogg program…

      May 25, 2013 at 9:37 pm

  3. Skadar inte att kolla vad erfarna tränare säger. 43-42=42.5=4.15 min/km, dvs tävlingsfart. Åtminstone till en början 😉

    May 25, 2013 at 9:41 pm

  4. Den där sista meningen får jag nog äta upp om det går åt skogen 😦

    May 25, 2013 at 9:42 pm

  5. Men någon gång borde det ju även vara dags för en annan att ta sig under den där tidsgränsen. Försöka duger. Det blir fler tillfällen men man vet ju aldrig hur vädret blir på Öland, Berlin osv. Har jag inte klarat av det i Berlin så får jag ta chansen i Växjö om det nu är 3 veckor emellan. Annars får det väl vänta till Bromölla då.
    Eller Barcelona 🙂
    Ja, det sista alternativet var faktiskt en bra idé. Lätt bana.

    May 25, 2013 at 9:47 pm

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