Running longer and faster… a few thoughts…

Archive for June, 2013

What difference a day makes…

Late in bed… and late awaken. 10:00am just opened my eyes and thought it was 7 or 8… A full half-day disappeared just like that!

Light breakfast with cereals, chocolate and oatmilk (topped with fresh strawberries – Yummy!), and 30 minutes later I was off on the road. The day after long run is generally rest day, but as I ran on Saturday and I really cannot stand not doing anything on Sunday, I had to choose between alternative training (swim or bike) and light run. The latter one was chosen. The city was pretty quiet, despite the late hour in the day. After an easy km, time for easy stretch and some running drills. Really have to write down those ones so I know what to do and stop looking like a fool on a parking lot, jumping on every direction… 🙂 Then time to run. As I described my workout in my training diary: “run up the bridge, in the industrial area, then on the second bridge, under another bridge, then on a little wooden bridge, up the hill (after another bridge) then downhill until up on a bridge, over the bridge at central station, then over the bridge towards the street to Vasaplatsen and that was all for the “bridges tour”. Pretty easy pace, took time for some pics as well. Really good feeling, thought (or expected…) the legs to be tired from yesterday’s run, but no. They were up to it. The weather was quite ok, cloudy but nice in the air (around 15ºC) and the sun even showed its face around km6. A bit of fun was to have waved at a German sailing boat from the first bridge (km2.5) and saw it again when crossing another bridge (slightly over km6). So the lesson is pretty easy: running brings you faster than a sailing boat 😉 It went a bit longer than planned although this was mainly due to construction on the tram ways and that I had to take other roads than I planned (i.e. no miscalculation from my side this time!): 14km @easy pace – feeling all good and could have continued for a while longer. But this was not time for a long run, only a recovery easypeasy one.

Afternoon already started since a while then, so chilling out was the plan and it was well executed 🙂 Late lunch trying to focus on iron rich food (to get my iron level up) and just finished my late afternoon snack: home-made sesame milk, blended with banana and a touch of honey, with cereals and fresh strawberries. All trainings are worth a reward 🙂 Not too late though and the sun is still up. All tidy inside, so will go out for a walk and see the last rays of sunshine.

Tjingeling!

Åsaloppet: less than a week to go…

Pirate boat on the dock :)

Pirate boat on the dock 🙂

Up the bridge

Up the bridge

Soon to the top

Soon to the top

Nice view from up there (checkout the boat...)

Nice view from up there (checkout the boat…)

Should be going on a bridge a bit over there...far far away...

Should be going on a bridge a bit over there…far far away…

Circuit for racing cars

Circuit for racing cars

Best places...but the seagulls are watching the wrong way!

Best places…but the seagulls are watching the wrong way!

Rainy and blurry...

Rainy and blurry…

Soon to the bridge

Soon to the bridge

Nice flowers welcoming me :)

Nice flowers welcoming me 🙂

Here Comes The Bridge!

Here Comes The Bridge!

Dry roads when it was raining so much yesterday...

Dry roads when it was raining so much yesterday…

Seeing the boat again? :)

Seeing the boat again? 🙂

Nice view

Nice view

Sun shining on the river

Sun shining on the river

Nice pillar

Nice pillar

Above the little wooden bridge

Above the little wooden bridge

Under the bridge towards the uphill

Under the bridge towards the uphill

Yippie! Downhill ahead...

Yippie! Downhill ahead…

Bridge to cross...

Bridge to cross…

German church stuck between two buildings (always wondering how it got there...)

German church stuck between two buildings (always wondering how it got there…)

another bridge ahead

another bridge ahead

Last bridge to be crossed!

Last bridge to be crossed!

Motivational tree ;)

Motivational tree 😉


And those days “with”…

OK, now it was a bit crazy but the clock rang at 3:00am… Breakfast time before sleeping again. Oat-porridge with blueberries and gojjiberries and oatmilk. The whole thing prepared in the half-dark, eyes almost fully shut. Same for the eating part. Could not really taste a thing, but let’s face it: it was only food… Back in bed I changed the clock from 5:00am to 6:00am. One more hour sleep, after all it is Saturday..

Nope, even then, the boday (or mostly the mind) did not want to go up. Snoozed only once and then shut down. Next time I opened my eyes, it was after 8:30am, the small ones were whispering and apparently hungry. Second breakfast of cereals, sesame seeds and oat-milk. Shower, a bit of steadying and clothes washing and off we went.

12:48am – start of long run. Had borrowed G’s windbreaker as mine was thrown during a bike tour (I had to cut the sleeve which had stopped the tyre of the bike…). Drizzling and running 22km are well getting along. But by km1 (!) it was starting to rain a bit heavily and I decided to go back home and get my rain-jacket instead. Took 5km to reach home (done in ca.22:40?), off with the wet windbreaker and tshirt, new dry tshirt on and rainjacket on and off again. Always tricky to start again after a break as the body has became cold and no need to say that starting a run again in such conditions on the top of having heavy rain ain’t the most easy thing to do! Anyway, motivation on the top, great music in the ears. Got to run to a beach place which I was planning to get water to take my gel. But reaching km12 I understood that I would not make it to the beach place before km15 or after which was a problem as km15-20 were planned to be a fast pace 5K. So turned to another road so I could make a stop in a shop for buying water. And all this of course still under heavy rain… The last km before the shop was quite nice, strong headwind but almost no rain. Got to the shop, could not find any water bottle under 1.5l without bubbles, so took a small 33cl bubble-water, shaked it well (but the bubbles remained…) and took my gel with this… Not too good! 300m to run and complete the first 15km and Beeeeep! start of the fast 5K (planned to be @22minutes or so). No more rain at this time, started the first km on a bike road with trees on both sides, which made it “windless” 🙂 Got the watch beeping all the time and I noticed that I was a bit faster than the fastest pace I set. No worries, good feeling in the legs, head fine and really feeling effortless. So continued on this same pace, trying to ignore the beeeeeeps of the watch. By now the sun has conquered back the skies and it was getting quite hot to run with a rain jacket on (lucky me I was running in my Vesta shorts!). When it was 800/700m left, I saw that I could try to push a little bit and get the 5K under 21min… but no, when the 5K was finished, the watch showed…21:05 🙂 which made me very happy! 2 more km on the program and the 22K run was completed…
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The only little thing was that I was not at home, but 5km from there. Feeling good, sun shining above my head, rainjacket off since the 2last km and hanging on my hips… decided to run back home the last part. Really nice run, got to see some roads which I never take in this sense, saw a double-wedding being celebrated and run back home was completed: 27km long run with most of it under heavy rain and the whole thing just above 2hours…

Rest of the day was pretty easy: recovery drink, hot shower, a bit of food shopping and then back home and rest (ok, not fully as there was some laundry to fix and some vaccuum-cleaning to do – but thereafter it was chillout).

Who says rainy days are boring days? And never fear the days “without”… they exist for making one appreciate even more the following day “with”!!!

Late for now – time to sleep!


Those days “without”…

Up with the birds (or whatever it was that took me away from my dreams), it was not easy to go up. 4:30am? no kidding. WHO played with my alarms?… Oh yes, that’s true. Intervals to be run and completed before 6:30am so the rest of the day can start the correct way.

No need to say that 4:30am did not see me up, neither did 4:45am, nor 4:55am. 5:00am, one foot went outside of the bed slowly followed by the other one and the rest (hopefully!) followed. Quick dress up and 5:11am on the clock I started to warmup. 2.5km easy pace, followed by stretch. But seriously the mind was not fully focused and happy as those intervals are on time and not distance. Meaning it does not matter how fast or slow you run, the time will be set anyway! Calculated that it would need 50minutes just for the intervals. Add 12-15min each for warmup and cool down, it would need a little more than 1hr15 for the whole thing… Pretty tight, except if I can calculate correctly for once and get the cool down to finish exactly by my front door… Started the first 6min interval – tough in the legs, but ok. slightly slower than planned, but first serie is always the slowest (I think?). Rest of 2min walking and off I went for the second interval of 4min. This one was having a little faster expected pace. Did not nail it, but was 10sec/km faster pace than previous interval, which was good enough for me and my 5:11am training 🙂 a bit of walking rest and started the 2min interval. Did some on Wednesday and it went fine, so why not today! Went fine. Short rest and then second serie on…of course (!) starting with a slope uphill. Could not really get the legs up to the pace I wanted and by the time I reached the top of the little hill, the training motivation was starting to give in. The second interval went ok, but with headwind. Turned to prepare to the last short interval which I planned to go “all-in”… Good/great start but headwind (once again: how can this even be possible to have headwind in one sense, turn and have it the other way as well…?!?!?) did not want to let go, as well as having to run a sliiiiiightly upwards road. Felt the motivation no longer there really and the stress of not making it up on time for home reaching the mind like a wave would turn down a boat during a storm… Stopped therefore the workout at the nearest tramstop. Had to wait a few minutes so danced to the music into my ears (no need to feel ashamed or embarrassed, at this time of the day nobody is in the streets..). Tram, stretch and ran home. Planned intervals were 3*(6-4-2) with rest. I did the two first series sliiightly slower than I wanted but within the planned pace range (i.e. towards the upperside). Well back home, quick shower, breakfast on the fly (for me) and dentist appointment for GE. When all this completed, back home for heavy workload.

Mid afternoon, had promised to go back to the Maritiman, which we did, by bike (from a time and efficiency perspective, running there would have been better, but what would you not do for your small ones?!?!?!) 🙂 Visit of three boats and the submarine which we did not do yesterday. GE got a special guided tour for a few of the boats. Bike back home and chillout for the evening. After all it is Friday!

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On the deck


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Some of the boats at Maritiman


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Ring the bell?


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Old fisherman boat

Difficult to fall asleep yesterday again, so today I actually fell asleep after 10minutes of our movie night. for waking up when the cartoon was finished… I have to rent it again as well as the previous one as I have never seen more than the first 10 minutes for those two cartoons… Lots of rain expected during the night, but as for me, planning to be up early for breakfast and long run.

Night night!


Why even going up?…

Ok, it was not that bad. But after a terrible night with a heavy-snoring princess close to me, a late bedtime and as usual an early bird happy to wake up anyone in the neighbourhood… the motivation was not on the top to even go up this morning.

Got the alarm to snooze an indecent number of times and finally got my feet of the need and the legs did follow, soon after the whole body… 🙂 Gear on and suddenly feeling much more awaken. Went for an easy recovery run. Took another route for a change (well, more likely an old route not used since a long long while). Nice in the air, almost for a “no-shirt” run. Got a nice and steady low pulse throughout the run, which was the aim when I felt I could not (and would not) run faster than this. Nice breathing, the air felt fresh after a night of rain. Turn back after 5K and then the return way felt extremely boring. Finally home from this morning 10K, got stretch done and usual after-run-plank. Prepared a good fruits smoothie (mango and forest fruit + soygurt vanilla taste) and a protein shake (less good).
Then time for work. Which took all morning. Lots completed, fortunately as the afternoon was purposed to GET. Went to visit the Maritima and all its boats.
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Followed some shorts shopping for GE and them more light running to get back home. Completed the day with a pizza on the side of the river (because it tastes so much better with the sun in your eyes and the noise of the water in your ears…!). And back home in 3 loooooong km. To m make then disappear quicker, the trick wad to talk talk talk and talk again. So yes, by the time we reached home, all were pretty tired. Warm bath and now bedtime.

Hopefully tomorrow will be easier to wake up…


3-2-1…GO!

Always nice to wake up little before the alarm starts ringing, sign of a good night’s sleep!

Gear on, checked the weather and off with nice music in the ears. Singing during the 2.5km warmup, stretch and feeling which music would follow me for the intervals planned. Latest from DJ Eclipse was chosen. Great choice 🙂 Good feeling throughout the intervals: 5* (3min, 2min, 1min) with 1min rest between each interval. Got a really nice pace for each interval and each serie. Smiling even until the end. Went along the water and then turned back before the little ferry harbour. Calculated little bad so ran a cool down until the tram stop. Stretch done in the tram, with people looking a bit strange at me… Not that many sweaty runners @7am in the tram with people going to work… Enjoyed really much this new type of intervals. Being used to run in distance, it ain’t simple to get along with a clock that is going slowly forward; with distance, you can run faster and it will.. and faster! With time, you can always try to run faster, the time will not go faster… (I tried and it did not work out…).

Ready for a day at work and rain outside… It was nice to do this workout and despite the hilly run from yesterday. The left thigh was making itself felt a but at first, but once warmed up, it went really fine. Done some stretch of the hamstring during the day and ensured lots of drinking (water!). All good!

Now the end of the day is soon there. Pretty tired… A good night’s sleep ahead.


Killing me softly with this…

Monday as rest day. Pretty nice to enjoy a full day of doing nothing. Ok, not really nothing. Lots at work and in the evening, a nice core workout with planks variations @45sec per plank… preceeded by S’s core program, ball bridge, ball spikes and transverse. Tough, especially when done in front of TV and laughing on a regular basis…

Difficult to wake up and go up today, but small hungry stomachs and hugs are making one stronger from the start! Quick shake for breakfast and work. 40 min before lunch run got a banana and then 11:30am was time to join simmer colleagues for a lunch run. Started first km easy, then accelerated. Got to a very steep slope (no exaggeration on the “steep” part…). Took out only once but ran to the top without stopping. Little stretch and then continue to run up. Stairs, more stairs aaaaaand more stairs. Little flat pay and stairs again. Time enough to enjoy the wonderful view from the top of this hill. Ran to the water, little bridge. People smiling to (or at?) us. Aaaaaand hill again. Last time we ran it, I walked it. Thus time, I challenges myself to the maximum, got small small steps but ran it all up to the top (and if the first hill was step, this one was very step, almost vertical…). Then sprint to the office. 8.1 km in 42min. Really happy. Sun was shining, got stretch before quick shirt, food for lunch (banana/pineapple smoothie, protein drink and an ice cream…) and started again with a long afternoon of meetings. Back home them, pizza for dinner and “Ice Age” on video.

Now time for bed. Exhausted…


So short, so fast :)

No crow to wake me up this morning, no alarm neither… Still, 6am was light enough to get my attention 🙂

No rush, this is Sunday after all! Light breakfast with cereals, cranberries, chocolate and soy milk. A bit much as it felt heavy on the stomach after 2km of warm up… Plan was to get a 10K with 5K in 22-23 minutes. Double-checked the pace it would be before getting outside the door… Set the clock for 4:33-4:21. Felt fast… Started with an easy 2.5K warmup, followed by stretching. Got the correct music for the fast part aaaaand off I went. My Garmin started to beep after a few 100s, I knew it was to fast. But after ca.1.5K, it has still not stopped to beep. Checked quickly and it indicated 4:11… No wonder the watch did not like it! Just enjoyed the pace, smooth U-turn at 2,5K and back to starting point. Felt like flying, the last 800 went fastest. Just mindplaying (this its a nice word!) and remembering the final libras of Stockholm marathon. 400, 300, 200 and beeeeeep! Could not believe my watch. Got this 5K in 20:21!!! Fastest ever… My previous unofficial record on 5K was the first ones of Stockholm marathon in 21:51…). Finished the run with 2.5K cool down and singing. Back home, took an energy recovery drink and then it was rest time!

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Fastest 5K ever!

Tried to fix my bedroom window which does not want to close (new windows since a year back…yeeeeey?). Then time for a long Thai massage. Surprisingly the body was fine and it was almost not painful 🙂 The shoulders were a bit tight, but hopefully is solved now. Got a nice dinner of Guaremaki and rice, with fried bananaa, honey and ice cream for dessert… So well-deserved!

Now, time for resting, for real. Eyes are closing themselves… To..mo..rrow…will…be..full..rest…day…Zzzz…Zzzz…Zzzz…


Here comes the rain again…

Probably this song was written for the Swedish Midsummer!!! So spot on EVERY SINGLE YEAR…

Was awaken by… the rain and then stupid phone alarm at 6am for early breakfast. Oat-porridge, cranberries, blueberries and oat-milk in front of crap on tv and then falling on the pillow again. Up again an hour later as a crow found it fun (!) to just stand close to my open window and yelled to its mates… Counted once, counted twice and third time, I went up to get him to leave. 9:30am up again and 1,5hour later than planned, got into my gear for running. Motivation not on the top. Got the dishes done and then out on the road.

Planned for today was long run of tomorrow 🙂 So off I went and really without planning any defined route. After 2km, stopped shortly for some stretching. Got to a straight boring industrial road for a few km with strong headwind until I turned left (after hesitating a bit between aiming towards the large shopping area 9km away from the spot I was on and turning left and getting back home after doing a nice circle…). Pretty quiet roads, days after Midsummer eve. All must be sleeping still… but me and the few cyclists I met! Good in the legs, ran a few km in the woods – felt like being in a fantasy world: the colours, the small animals disappearing when I arrived, the small waterfalls and I even thing I saw a fox (but this might be my imagination and the lack of carbs after a while…). Then had another choice to make, continue left and get up to 30/32km or straight forward and reaching 23/24km. In either case, it was longer than planned. I took the “shortest” alternative, as this week has had already quite some runs. A nice (but unpleasant) uphill and then on the way back home. Nice to smell freshly baked bread close to the bread factory and then arriving back home without really feeling tired… 24km in 1:57:07 – easy-peasy-pace.

Did not take any pictures today as planned to run-run-and-run without stop. A pity, because there were lots of nice spots on the way, nonetheless in the forest. Will see for next time. Now time for resting a bit the legs and get along with the rest of the day!

 


Sweat, sweat and more sweat…

Would have probably been more fun to write about “Sweet, sweet and more sweet”, but it was not the theme of the day!

Early awaken but lazy morning went on until finally the legs felt like going out… Gear on and started for a nice and easy recovery run. Especially after the double runs day yesterday. The first 3 km disappeared way to quick. Off with my singlet as it was already feeling to warm. Legs were feeling sticky and sweaty, the arms, the face…and still only 3 km were completed! Quick body-check and all seemed fine. So continued uphill, without stopping, admired the view on the way down (controlled and not too fast). By km7 had to stop at a coffee shop for asking for water (or was I begging???). In either case, the kind lady let me drink as much as I could! Tried to dry my body which felt like it has rained heavily on it and started for heading back home. The next 3km after the water break felt both nice and heavy. Probably not too good to drink ca.1l water all at once… Anyhow, went fine and after 15km and 1:08:06, I was back home, 2kg lighter 😦 No worries, got it all back with lots of drinking, recovery drink and then a very nice Midsummer late lunch in front of TV while rain was pouring down outside.

Nice recovery run, maybe faster than planned, but still on easy/not to much effort level. Body felt fine, slight ache in hamstring, but ok. My BGS felt like light like feathers on my feet. Brilliant shoes!

Tomorrow will probably be up for an easy but longer run. We will see what it brings…


Morning run, intervals and 3 bugs later…

The day started pretty early: 4:50am…even before the clock rang. And this happened after long night sleep of nearly 10,5hours. Yes, you read correctly. Was so tired yesterday, that it went pretty smooth after being back from work: toothbrushing, pj on and bed… But today was another day! jumped into my gears (and yes I will soon stop “jumping” into them, but for now it will do!) and off in the…warm (!) morning. Already 16/17ºC and the clock was still 5:30am! Very cloudy and grey, the lights were a bit moody. Kind of drizzling as well. Pretty heavy legs (OF COURSE! one may say (if one dared!!!) early runs ARE like that!). Took 3-4km to wake them up and from km5 I was on. I am seriously thinking of starting all my runs from km5 and skipping the painful and boring km before that one… Any idea? 🙂 Reached km7 and a smile popped on my face (well, I always have a smile, but this one was even larger!) because I thought I had reached km6! and in a second, I was actually in km7… Fastest km EVER in history of (wo)man! Then time to continue with easy pace and then the km just passed by, 9, 10, 11 and then it was 14km when reaching home after 1:06:40 on the road.

Not much rest when arriving: a 2-min plank, 10min core, shower, a few emails before biking to the naprapath and get a third time of shock wave therapy for the hamstring. Bike home and work-work-work (lunch in front of the computer as working as well) work-work-and-more-work. By 5:30pm, all was closed and tidy and seriously the body was in need for movement. Got all bags of clothes to donate and brought them to the second-hand shop. Then time for second run of the day.

Started with an easy 3.5km warmup and then 8 intervals of 4minutes (1 minute rest for the first four and then 1:30 for the last four ones). Seriously? I could have stopped after the first one. Always tough. Second was fine but after the 3rd one, I seriously considered to turn back, but continued with he 4th one. After the 5th one, Yaaaaa, could have stopped but seriously ? I did not have any other alternative than running back home anyway, so as good to continue the run! 6th interval was a pain and in the middle I seriously (WOW, so serious I have been during this workout!!!!) thought of quitting. Then came 7th and 8th intervals. Average of 1km per interval (or sliiiiiightly more). So very satisfied of the workout : 16,12km in 1:18:14 (incl. the rests). Stretch afterwards, soygurt with honey, cranberries and cereals as well as three freshly pressed oranges. And a very hot sower (I know that it should have been cold, but the brain needed warmth).

Now, you can imagine that I am a bit tired (read: “VERY”) and it will be very nice to chillout in front of the tv. Tomorrow is off as this is Swedish Midsummer.

And what about the bugs? (maybe someone read the title of my posts…): well, with the nice weather coming, and the running in places where trees and greens are all around, nice flying bugs are joining regularly my runs lately. Unfortunately for three of them, they ended in my mouth (but I think I spotted out two)… Always run with close mouth during bugs season, this is my final recommendation!