Running longer and faster… a few thoughts…

Earth, wind and water week (still 120+km)

(Week 231213-291213)
Some may call it Xmas week as well…

After a quick heavy weekend, time for an easy Monday with low pulse running. Got longer than expected but that is all ok, right, as long as you are having fun 😉 This was a nice start for the week. Had to format my mp3 and reload all my music. But to my surprise the sound was locked to a maximum (and of course this was discovered DURING the run…). Anyway, this run was qualify as “extremely easy” on the effort scale. Good for the next day…

Tuesday was without program as well. Wanted to get some speed under my feet so decided to copy a workout done 5 weeks before Berlin, aka time intervals (3*(4-3-2-1)). Started with an easy warmup but by km2 the head wind was already quite strong. Nothing to fear though, in normal circumstances… By km3 it was so strong that I use my “lazy card” and decided NOT to run my intervals facing the wind. Waited 9 minutes for a bus to bring me 15km from home. Done drills while waiting (as well as stretching and singing and a bit of dancing 🙂 ). 20 minutes later I was running a short bout before getting ready for my intervals. Did not bother changing the pace for the intervals since Berlin training… but a bit of improvement has been noticed since and with some tail wind helping… those intervals were gold. First serie went fine, 10sec on avg faster than the fastest expected, but easy and good feeling. The second serie was slightly tougher, the 3minutes- interval being as usual the toughest. After completing the second serie I wondered whether to continue with the third serie or to skip it and run easy back home (well, being 10km away from home it would have been a long cool down…). Started the last serie, voluntarily slower (or “more controlled”). The 4minutes was ok, but the 3minutes was real tough (still got it slightly faster than in serie 1). The last 2minutes got a real push and for the last 1minute, OF COURSE (!) the wind has stopped blowing and I got to run it to the fastest I could and was really satisfied after that (OK, it took 2 minutes to get my breathe back and the tears out of my eyes, but for a 3:16 pace I think it was more than worth it!). Still far from home, got a nice and easy 7.6km back home. Almost got up to 20km for this interval workout. Not bad, not bad at all 🙂 Rested during the day and then took and easy 7km recovery run in the evening…just nice!

And so it was Wednesday and its morning easy recovery run as well (low pulse). Up to 10K and that felt like enough. Wanted to rest the legs a bit. So took the day off on Thursday, with easy core workout only and legs work. That was just nice.

Well, the tricky with rest days is that the day right after the legs (and probably whole body) often feels pretty heavy. So when having to do a 10K tempo on Friday, I felt like I had to choose right the timing. Started in the morning with easy 3km, stretching a few drills, but when normally it would have been sufficient to start a 10K, this time it felt still heavy. So went along 3more km and little extra stretch and decided to go for it. A bit unsure I could reach the expected tempo pace, but what was set in my head was that all pace faster than the first 6K would be acceptable 🙂 No disappointment, got a nice 10K with light wind and drizzle in 42minutes and then a bit far from home (once more…) got to continue running and completed this morning-run-before-breakfast in 23.23km 🙂 (I know, I like nice numbers!). Very happy to have done this, the rest of the day was easy and chill-out and finished with an easy evening recovery run. All good for slightly heavy stomach (eating 2 hours before a run is definitely the limit to follow!).

Saturday arrived really fast with its long run. Started it with extremely heavy legs (more correctly “thighs”). By km3 wished I have not gone out and run and ready to turn back… but continued at this slow and easy pace. By km10 my mind which was surprisingly full with plenty of thoughts changed its focus and then it started to get “easier-kind-of”. By km16 the legs were happy and the head fully awaken (finally!). So when reaching home after 25km I was surprised and very satisfied (for the time spent out). And what better than completing such  a day with a massage, right? Well, when the massage includes a thorough massage of the bum and thigh muscle, which might sounds fun and actually is NOT! Pain is an understatement for this! It however always takes so short time when the pain is there that it is definitely worth it! Spent the evening laying on the right side to avoid having some weight on the left side (the painful one…)

Still aching on Sunday morning when getting up and ready for an easy recovery run. Cut the run into 3 parts of 4km, with thorough stretch session after part 1 and then a drill session after part 2. Sunday was as usual pretty easy after that and this completed a very full week of running (with over 120km for second week this year and in a row…). This week also noted the monthly volume passing over 400km for the first time this year as well 🙂 Unsure how this worked because I cannot recall I was that much out running…

So yes, feet on earth, wind in the hair and water pouring from the skies (ok, this week was more drizzling than pouring…) – great week and one more to go before tapering down. December is soon reaching to its end and the year as well… Countdown will start soon!

2 responses

  1. Tuffa bud. Bra jobbat idag på Sylvesterloppet. Vet inte om det är brutto eller netto. Men du startar ju i elit så det är väl bara någon sekunds diff. Du har ju haft tunga veckor nu, inte dåligt att du pallar för en 10k-tävling. Usch, jag vill inte ens tänka på det 🙂
    Gott nytt K.

    December 31, 2013 at 4:29 pm

    • Startade ju på första raden så brutto och netto borde vara likadana. Startade min Garmin liiite innan mattan, så lite skillnad med klockan.
      Annars, visst var det kul med spontant lopp (skulle ha försökt springa snabbt ändå idag om inte på ett lopp…), fast sista tunga veckor var definitivt i benen! Kanske en extra vilodag skulle ha varit bra…men som sagt 10K är inte min distans, så bra träning tycker jag 😀

      Gott nytt år till dig oxå!

      December 31, 2013 at 8:18 pm

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