Running longer and faster… a few thoughts…

Race Report – Göteborgsvarvet 2014/05/17

Planned: Faster than 2013 (1:37…) and if feeling fine, would be nice with sub90 (which was the objective from last year’s race…). Training-race.

Actual: official finish time 1 – 1:29:47 // official finish time 2 – 1:30:01 (on my Garmin: 1:30:02).
SO: either PB on this route by 7min18sec OR 7min 4sec faster than last year’s race… Yapp! 14seconds miss for all starting in the Elite corral… I take the second finish time (even though I would have pushed harder if I would have known…). Weather conditions: warm to hot, Motivation level: low before start, a little higher when the start gun shot, ok throughout the race (well: “ok level for a fast training workout”). Results are fine, especially regarding new PB for the race and the overall preparations (being last weekend of heavy training before marathon tapering)

Splits (official)

Official splits

Official splits

Totals
Place               48 (40 – guntime)
Place (total)  1244
Time total      01:30:01
Average pace 04.16 min/km

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Eyes opened first at 2:33am. Way too early to start getting ready! Too much water-drinking the evening before…Birds still asleep. Took probably one more hour to fall asleep again. Up with the birds this time before the alarm rang at 7:45am. Pretty lazy start for the day. Changed to running gear for a little morning jog. Sure, I don’t change for a short run, BUT for today it felt ok. Stopped shortly for buying croissants (not for me though…) and then ran more-than-easy 2km with croissants in one hand. Not too easy to run… Shower, got ready with race gear and set the hair…and it was not even 9:00am… Time for light breakfast (green mix with red & apple juice, allergy tablet, toast with blueberry jam + jasmin tea/honey). Looked again at the race report/times from last year and see where it became tough then. Hydration well-organized with 2dl water or Powerade blue every 30min.

Planned outfit

Planned outfit

Hoping for one of those splits...

Hoping for one of those splits…

And then it was 11:15am and time to drop T at her friend. Reviewed a final and 56th time where G&E would be during the race and off we left. Walk easy, check mobile numbers and easy jog with bag on the back to the start. Headed directly to IK-Jogg meeting point for final pep-talk and cheering and then to the start tent for meeting colleagues. Walked on muddy/wet grass making my ASICS and race-socks completely wet. Great start 😦 Good with the sun, changed socks and to racing shoes. Met Lars L directly when arriving 🙂 Then French colleagues, Swedish colleagues and a bit of chat around. Got to chat with Jimmy&co and got some pep from it (thanks!)

Nice to see lots of energy, when mine was definitely not on the top. Race outfit had been checked and approved at home and it was well-chosen: Moremiles short shorts, club white singlet lifted in sport-bra, ADIDAS Adizero Adios Boost purple and blue sunglasses. If not going fast, at least I would look cool 🙂 A couple of pics before race and then started a rubbish-kind-of warm-up (tricky with crowded place for running and accelerations were far from effective if you included the necessary zigzagging between people running or crossing the road…).

12:47am – Warm-up completed. Got a final glups of Powerade, for the thirst. Met Johan P before start and then it was time to get ready towards the little yellow line for Elite-start. Impossible to get the first line as for the giants already positioned there… and THEN little before start time arrive the international elite…. Wooooow! THAT is SO definitely COOL! They are looking so composed and focus, even if smiling some do give some “hi there”. Spotted a short elite woman who succeeds to push herself on the front row…Coool! Surrounded by giants, it feels a bit lost. Had seen a few Swedish elite women and will see if can hang along with them a liiiitle while before they disappear 🙂

12:59pm – Definitely not ready to start. Garmin is ready though. 30sec to start is announced. Final jokes from Swede Elite-guys (how can they still joke now?!?!?!). 10sec…

1:00pm – PANG! Once again not realizing really what I am doing, pressing start on my watch at the same time (as this is gun-time counting for Elite start), passing the start-mat like in trance which continue for a while. Fireworks in the skies are really loud and follow us for a short while. Little up goes fine and then down. Passing the little elite-woman who stopped already to fixed her shoe laces (no worries, she passes me pretty soon after…). Quick check on the watch and yes, 3:44 IS too fast, but seriously if it is the way it should be, then be it! I’ll be tired anyway within short time… Passing first km in 3:55. OK 12seconds faster than last year, but at least I am trained for this pace this year 🙂 Continuing on the wave, but still like not really being there. Passing the water-control and grabbing a water for dropping my hands in it. And km2 is reached already. Slightly slower, but still 12sec faster than last year. Recommendations of taking it easy for the first km in Slottskogen are NOT easy to follow when being in this start group. By km2, Johan P and Olivier A have passed me with a good luck smile. Getting a few cheering during the climbing of Sälsdammsbacken (which IS pretty long… should definitely not train only on the first 200m for next year!). But still reaching the top and then it is downhill and continuing to be carried by the human wave and the cheerings from both side of the road. Not many women passing by by then, which is fine. Got a cheering from Lars W from MIK around km3 (Nice to hear my name so early 🙂 ). Feeling is ok, but not more. I know it is too fast, but I have a meeting with G&E at km11 between 40 and 43minutes after start. So better hold this tempo until then! Got to chat with Andreas S before he disappeared 🙂 And more cheering by David P in Majorna/Mariaplan. There is is REALLY crowded on both sides. THANKS! And then it is just to run down to water station of km4. Taking 2 mugs of water: little drinking and already showering my legs. There are drizzling-showers throughout the route, but it is annoying to go through them when having sunglasses… Getting the uphill to the bridge at ok-tempo. Not fast but fine and good-enough for today’s plan. Passing km5 a little above 20min, (20:26 I noted on the results) and this is 1 minute faster than last year. And good to go for a 1:28-tempo. But I know it is too fast for this route and for my daily-form.

Following close the back of a gal with blue Runacademy-singlet, almost got passed by another gal on the bridge, but on the way down towards km6 both of them disappear. Almost slowing down in the downhill from the bridge (sorry, H, I changed this shortly after noticing it!), passing a few there and turning towards the water station. Remembering last year awful place here. Taking a sport drink for mouth-rinsing and drink a couple of glups of water. Turning towards Eriksberg, seeing for the FIRST time the sign “km7” (never noticed it in previous races, nor km8…) and thinking of Per M cheering for me last year (still unsure if I would have completed the race last year if it was not for this particular cheering at this point of the race). I know he started a little after me. Thinking of what he said, taking the race as a training run and completing it. And yes, that actually it would have been nice to have him here today for a bit of both cheering and pulling… Until I here my name and a well-known voice. Turning my head and here he is! (and no, I have not started yet with the hallucinations…). SOOOO nice to hear a friendly voice and chat for a while. Sweaty both of us, but I.AM.HAPPY! Letting Per M moving along and after a while my focus on his back is stopping. Once again, nice to be woman and in the start as we are not that many. When a cheer comes for “come on girl”, I know it is for me 🙂 Not bothering too much to check the pace now. Getting to the shadow street. Noticing we are running in the middle of the road. Were we doing it last year? I thought we ran on the pavement then. Passing the water-station and then turning right to the little windy street. “Look, mum, she has only 3 numbers this one” is cheering a little girl on this road 🙂 Back to the side of the water and the sun. Straight line along the harbour, trying to get the crowd to cheer by lifting my hands and yes, it does help! Not to run faster, but to be more present. Hearing my feet pounding on the pavement as well. Turn right and it is just a little more to km10. Passing the 10K a bit over 41min (41:17). Which mean I am still ok to reach the meeting-point at the ferry station.

Running on the small street stones, remembering the cheering from AL last year at this point. Nothing this year as he is running as well. But “memory-cheering” work as well (especially when you get tired…) 🙂 Turn right and seeing a little hand outside the line of people and getting closed and the red hood-jacket and here they are! My best cheering-squad ever! Getting the cheering and my little bottle of yellow Powerade at the same time. You can do it I hear and then turning left. Have drank the Powerade quick, but the baby-bottles were not real smart to drink from at this pace. Being passed by a guy in nice short underwear (don’t know if that helps to look at other’s butt, but sometimes in races with these temperatures, you don’t bother really 🙂 ). After passing km11, it started to get boring and a bit heavy. As usual, lack of people all around is not helping keeping the mood up. Passed a couple of guys before reaching SVT-house, where a bit more people were cheering. But not as loud as would have been good! Boring run towards the second bridge…Boring how? Well, THAT much that I take the little outside curve to go through a photo-place instead of the inside curve as I usually do. (must be there I lost some seconds ;)…among others places!). Starting the way towards the bridge, not really motivated to accelerate as I usually do at this place during training. The body is fine, but the mind has got enough…since…a….while! Quick check at the watch to see that it indicates 5:02min/km…WHAT?!?!? OK, this is out-of-question! Can do better than that. Starting to run on the top of the toes and it feels so much lighter. Even catch up several places this way. Feeling good now! Even noticed the km14-sign somewhere… Reaching the top of the bridge and it is just to run down. Good flow. Getting a guy shouting to us “Come on almost finish” (First thought being “Thanks for the cheering” and quick second thought being “Sure, can see this is not you running” and the first thought coming back (thanks!)). Turn around the foot of the bridge, getting to the water-station which I ignore by far staying on the left side. Not a chance I am loosing more time. I’ll get water later I thought.

Km15 is passed and turning towards the Avenyn. Now it is heavy (or has it been heavy all the way?). Don’t even bothering checking my watch anymore. 1:27 was no longer on the possible finish time since a while and I kissed 1:28-goodbye probably already after km11… So just to keep it real and fine and finish in less than 1:37 was good enough for a training-race (best time on training for this route has been so far 1:41 on a Sunday morning and empty stomach. No sweat). The long street feels so extremely hot, and I know it is because I must be dehydrated or close to it. Bad call to skip the water-station @km15. Passing cheering crowd on both side and starting to hallucinate (?) again. Feels like running in slow motion, seeing this little girl I recall being friend to T and thinking I have to remember to call them after the race…when the mind quickly realise that this is not an hallucination, she is there! I say her name and hear back her mum cheering crazily at me 🙂 Yoooohoo! Have to be a little more straight in my running! And smile 🙂 And here is Pia on the left side…So cool to have here here and cheering! OK, they did their part of the job, so I just have to keep up the crazy slow pace I am having now to reach km18+ for the next cheering-squad station 🙂 Feeling fine (not good, just “fine”). The running up towards “Poseidon statue” is not that fun. Would have like more cheering from the crowd (which is actually thicker than usual I felt). Having a gal almost passing me on the way up, but I try to keep her pace for NOT letting her pass (yes, I know…there are still lots of km left for her to pass me…and I know it). Seeing on the other side of the road the women that started at the same time as me, quickly calculating that they would arrive probably 3-6minutes before me 🙂 Good for them. They look good. Seeing Espen R on the way down, cheering as loud as I can but he looks pretty focused (maybe I should be too…). Turning around the statue after grabbing a cup of water (directly on the legs…missed the drinking…), skipped the sponges, aaaaand it is now time for running downhill. Really? Is it downhill now? Not really feeling it, but seeing that I am passing a few blocks on the way (which is always nice). Turning left towards Vasagatan, which is terribly boring to run at any time of the year due to the traffic all-around. Now it would have been great to have cheering there as well (I will probably email the organization of the race for indicating which spots are to be filled with cheering squads for next year…). OK, now it is just a straight line to km18 and water-station (which I ignore nicely) aiming towards the turn left to ÖverHusargatan. Looking as far as I can and here they are, ready to give me a little bottle of blue Powerade and loads of smile and encouragements. Cannot let them down, well! I like this street, I can get up to speed slightly. More cheering for the crowd (hoping there are no gal behind me, because I doubt being able to increase the pace much more). Reaching the first little tunnel and getting some cheering from the guys on the side (thanks!) and then continuing upwards towards the bridge. Thanks for the people sitting there and indicating it is not far from the finish line, just have to bite a bit more! Taking the bridge up on the top of the toe, pretty calm and focused, passing a few blocks and the bridge is passed and it is the shadow of the trees now. Km20 time-mat is reached!

1:24:xx on the clock there…quick calculation. I must be able to finish within less than 5minutes now. Starting a little accelerations under the trees and then turning left to the pavement and accelerating even more. Getting to pass some more guys who seem pretty tired. Waking up even more at the howling of Eva F (THANKS!) and it is time to take the last strengths on this little stupid slope they placed before the arrival. And it is done. Passing more blocks. Entering the stadium and trying to read the clock. 1:29:…29…30…31… “Now this is the final runners who have the chance to be under the magic limit of 1hr30 who entered the stadium – yelled the speaker – cheer for them”… Getting max gear towards the finish line and DONE! Pressing my watch on 1:30:02 and the speaker saying (after I passed the finish line) that now the magic 1:30 has been passed. YES! I did it under 1:30…

After the finish line is crossed, getting water from the kind people all around. Feeling fine. Is it already finished? Meeting Oliver (finished in 1:17…and yes, he found the route a bit tough too :), walking around. Meeting Per M again (did it in 1:27:xx…I knew I should have followed him closer…). Off with my right shoe to take off the chip. Walking slowly towards the exit. Got thanked by a guy who tall me I had a nice running step and that was easy to follow. Great! Could have passed me and helped I thought and said 🙂 He did finished right before me. Dropping the chip and getting out of the stadium. 2 mugs of water, 1 of energy drink, one banana and then meeting Jimmy J again. He did it easy and nice in 1:22:xx… and Robban A right above 1:23. Have lots of people to pull me next year! Meeting Gabriel L E from Jogg (nice to have a real person behind a name and posts… 😉 ). Walking a bit with Jimmy and saying goodbye. Heading towards company-tent for massage. Meeting Lars again (unfortunately DNF, but understand it was the better decision for today). Then water (2 mugs) and blueberry-soup (2 mugs) and an apple. When I am done with the massage, my cheering squad has arrived. Quick pic “after race”. Changed of gear, waited a little to see some colleagues starting and then having changed shoes, heading back home with really easy jog.

Smile after-race :)

Smile after-race 🙂

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Weather: 16ºC, Feels like 16ºC, 11 km/h W wind, Humidity 63% – Pretty sure it was warmer than 16ºC. Not the same warmth as in Spain last week and humidity was definitely not feeling that high). Warm? Definitely. Not like last year though.

Food: Green mix+red&apple juice+banana+tea+nutella toast @9-ish/
water/gatorade: 2dl every 30min (alternate)
During: 0.5/6dl powerade km11&18+
Right after: banana, kex chocolate, 1 full glass of ISOstar, 2 full glasses of water . In the tent: 2 mugs of water + 2mugs of blueberry soup + apple. Chausson aux pommes during easy jogg home. Later dinner: meat+French fries and large coke (+ice cream during evening walk)
Gear: Moremiles short shorts (2), SOC sport-bra on elastic, MIK white singlet (lifted under the sport-bra) – sFast running ADIDAS Adizero Adios boost purple. Fast shoes, no doubt. A little sensitive Achilles at start but nothing afterwards. Good to feel light during the uphills!

17/ A good 17 on the effort level. Mostly the mind trying to keep up with the body however. Final kms were not that high of a 17 though a strong 14 would be definitely it. Good race, tough but not to the extreme (especially compared to last year’s race). Would definitely run Rotterdam marathon twice than doubling Göteborgsvarvet-race… 🙂

NOTE: After-thought => Route ain’t easy. Weather conditions quite ok. A bit warm but not too much. Drinking: rubbish. Noted a loss of 2.5kg before/after race (and this includes the drinking during the race and right after before reaching home…). Have to check this drinking, because I thought I did fine during the race.
Official results: passing the finish line at place 40 (women), final rank 49th (as there were gals running a bit faster than me in other groups and having a net time faster) AND an improvement of 7min+ compared to last year. PB was not the plan at all, (it can’t be all the time!). Great from a training perspective. A bit of rest now!

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After the race, got an easy jog home, which went pretty easy as I had serious cramp in the tummy. Shower, rest with legs up during 30minutes and then walk to near-by restaurant to enjoy a nice dinner. Sensitive Achilles heels felt better by the time to get to bed, which felt quite nice.

Great day: Best of it being having a cheering squad moving around, unexpected cheering along the route, chat (!) with running buddies during the race and of course the before/after meeting with running buddies. Sun shining? For sure! Good training for starting the tapering before Stockholm marathon in two weeks!

 

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A few “after-race thoughts”

NOTE: training-race sounds quite tricky and they are. Not pushing too much, giving the possibility to test things, to have a pace faster than a fast-training pace… and still be in a run with thousands of other runners 🙂

NOTE: Quads? felt fine during the race. A bit sensitive during the cool down jog.

NOTE: Achilles heels? Fine during the race but sensitive before the race after later after resting at home. Quite ok in the evening

NOTE: Warmup? Rubbish to non-existent. Still a problem and today I actually had the possibility to warm-up as starting in the first corral. Unsure what to do though. Have to continue working on it.

NOTE: Extra energy during the race? Tested to have just a little energy-drink at km11 and 18.5. First one went all down, and I think it did good. The second one went half out / half in. Not sure it was necessary. Probably water would have been just good enough.

NOTE: sun-cream during sunny races is a must. Felt I missed some parts in the back of both arms and was pretty warm there. Fortunately no sunburn.

NOTE: Had thought being done with this particular race. Although not being under 1:30, does make it boring 🙂 So surely planning for participating to next year race, 5 minutes faster…Should be feasible 🙂

 

One response

  1. Pingback: Kind-of-tapering, sun, more work and a training-race under the sun – weekly update… | Just Running Around...

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