Running longer and faster… a few thoughts…

Biking

Race Report – Copenhagen half marathon 2016/09/18

cph2016

A happy runner here!

Planned: 1:25-1:27. the faster, the better…

Actual: 1:27:26 – Second best time ever on a half-marathon! Fast and well-controlled start, fastest 5K ever, fastest 10K of the year, fight with stomach cramps around km14 or so, accelerations in the last 3km and final sprint in 4:04 to reach km21 and still enough to increase in the last 100m left. Very happy with this race, the place and the time. Surely could have run faster, but more than good enough on this one!

A bit different route than the one I ran in 2014, quite windy for a lot of places, back with those stupid inexplicable stomach cramps, strong mind to ignore them and keep on running. OMG this felt so good to reach km20 and being able to sprint to the end!

Place: 57 – all women, 6 – age category, 5 – Swedish (ladies – with 2 in sub80… and the two others at 1:25+ & 1:27+…) & 682 – all runners

Splits (official)

Split

Time

Diff Min/km Total sex cat
5km 00:19:32 19:32 03:55

447

37

3

10km 00:40:08 20:36 04:08

565

44

3

halfway 00:42:12
15km 01:01:28 21:20 04:16

638

52

5

20km 01:22:55 21:28 04:18

681

57

6

Finish 01:27:26 04:31 04:07

684

57

6

Totals

Place 57
Place (age) 6
Place (total) 684
Time total 01:27:26
Average pace 04.07min/km

In short: Yiiiiiihaaaaaa! Another sub90 and a best 5K ever!!! First half disappearing like crazy. Windy quite a lot throughout. Stomach cramps in the middle. Strong finish. Second best time on a half-marathon (well…third time ever if counting the first half of Rotterdam marathon…)

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BEFORE THE RACE

The day before…

Early up to get to the train station. 3 hours later reached Copenhagen. Could not find my bus-stop, and not afraid of walking the 3.2km to the room I rented…well, I walked. Dropped my bag, hop on the bike with my host and some of his friends and cycled to the expo to get my BIB. Not much time spent in the expo. Bike back home, unpacked necessary stuff and rested for a while. Slept indeed for 45minutes… Up to buy food, not finding sport drinks (apparently there are 100s sorts of beer, but not sport drink…), bought pasta bolognese and ate @3:30pm. Wanted to wait before running. Back to bed and more deep sleep. Awaken right before 5pm, got ready and hop! Ran easy to Godthåbsvej which was were the km7 of the course was. Crazy wind on this road… Continued on the half marathon route until km10 and slightly after. Good enough for today. Ran through the close-by park after that and then back home. Felt all fine. If it wasn’t for the high probability to have a windy weather tomorrow… Crossed the road and found a shop having Powerade Blue. Took two bottles! In bed around 9pm. Slept almost right away. Although having a bed almost 1.6m above the ground and without any barrier on the side made me sleep pretty close to the wall (just in case…for not falling…) 😛

Race day

Awaken every second hour from 1:30am. Don’t know why. Was feeling fine. No stress. Up at 7:00am for breakfast of chia seeds, green mix and Powerade. Then back to bed. At 8am came my host home, so I decided it might be high time to get showered and ready. He was already all set for the race! Quick shower, fixed the hair, cream all over and racing gear on (SOC SWE hotpants and sports bra and as previous race the superfast ADIDAS Adizero Adios Boost – Purple (Quicky). (would have gladly taken the Swifty (the other pair) but the little hole in the net on the right big toe felt a bit big for a race… They stayed at home then…). Put on my Swedish flag-tattoo on the left arm to complete my Swedish nails and Swedish racing gear 🙂 Final (?) double-checked of my bag with extra changes for after the race.

9:15am – After drinking red juice, jumped on my slightly-too-high bike my host found for me (Thanks!) and we got to the start. Good to have him with me as I would probably lost my way to the start. Quite windy and felt that my eyes were crying pretty much, despite having my sunglasses on. Not too fun. 5Km later, we dropped our bikes close to the expo-place. Thomas (my host) found another pacer-friend and after a pic of me in front of the Wall of Runners, a bit of good luck, we separated and I tried to find my way to the start. Not too difficult. Just have to follow the stream 🙂 Got to the Village and went straight into the Runners’area for dropping the bags. Quite empty. Very large area only for the runners. Very good and well-arranged! Lay down on the grass and under the sun and rested for a bit. Did not listen to music although it was tempting. Just looked at the flags flying around…meaning the wind was out there and ready for us. Met the 1:25-pacesetter and noted how the 1:30-pacesetters looked like. Basically the plan turned into: neither of those guys should pass me during the race… Easy plan, right? It did work once 😛

10:15am – OK, time to get this sluggish body up and warmed up. Dropped my bag to a kind lady after taking a pic. Found the “< 1:30” start-group. Quick pit-stop in the woods. And off I left. Freezing as usual. I will learn…eventually…to keep some extra clothes on when I am warming up. But that was not today! Crossed the road where the start would be given and with my teeth chattering, I started to move myself. Had kept a little bag with a little left of powerade, two gels and napkins. Running nose ain’t fun neither. On the field I warmed up were also warming up…the ELITES! As usual it feels so crazy cool to even SEE them (in real and not just on the big screens or on tv). Seeing the ease when they run their warmup at a… 4:30/4:15-tempo, looking like nothing (I tried to follow a couple of gals…not for long!). Saw a group of Danish guys surrounding a Danish lady, who I assumed to be one of the stars of the show for today. And then… finding a friendly face warming up: Louise Wiker 🙂 Could not help it. Went to her and got both a smile and a hug. Always cool to see her before a race. This smile of hers as well as encouragements got me flying for the next 100m…before the wind came and got me to freeze again… Finished the warmup with another pitstop in the woods (and no it ain’t just me doing this). Found Mikael L in the start-group “<1:30”. Then a bit of more walking around. Drank the little left in my bottle and finally got into the start area for good this time.

cph2016beforerace

Waiting for the start…all focused!

11:00am – OK, checking around the fast chicks who I will only see from behind (and probably only now before we start…). Noted two Swedes. Had as well as couple of Danish gals who were running their district championships as well. Easy to spot with the flag on their back indicating their age category. Got to meet two Swede giants from Malmö (Ola & Antonio). Always nice with some large smiles before the start.

11:10am – Presentation of the stars of the race: with so many contestants to sub60 and some for a world record on this route, the pace was already set before the race even begun! Not too bad neither on the female side. Sun shining. Felt quite warm in the start-group with everyone getting closer to each other now.

11:14am – Slow walking to the start mat, getting my watch ready aaaaaand…

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THE RACE

11:15am – BAM! Eeeeeuuuuh… WHAT? Where is the final countdown? I had my eyes on my watch and saw the seconds ticking up and as it changed to 11:15am, then the start was given. Well…. ok then! Game on! Easy and nice push forward and the start mat is passed. Started to run, got plenty of place already from start. Had a younger chick on my right and hang along her for the first km, keeping an eye on a Danish with DM (District Championships) on her back running side-by-side with another Danish guy also competing in the DM. So nice feeling that the head did not really realized the race started until we passed km1 or so. The first 200m or so showed a slow 4:2x (?)-tempo, but I know it can changed anytime at start. The aim was not to feel pushing hard as long as possible and still running fast. Keeping an eye on the gals ahead of me, I noted Mikael L passing a few meters on my left and I thought that I was definitely off chart for the “start easy and accelerate after” as there was no chance HE was running slow (well, not me-slow anyhow). Did not bother much than that, knowing that once again the first km can be filled with enthusiasm and be a bit fast. Crossing the first little bridge went nice and easy. All under control and Beeep! Said the watch. Did not check it as I did not want to know how fast (or slow) I had passed this first km. The “I-feel-high-and-I-don’t-know-why” continued on the other side and then we turned already (!) towards km2. WHAT? Still no clue about the pace I had. Eyes on my “pacers” who were the Danish gal & guy and two other gals ahead of me. Felt strong and nice and…not liking the wind we already had there. Before start, the English speaker said that the first third/half of the race would have tailwind, a bit of side wind after the half and then headwind on the final stretch. A bit surprised hearing this as I actually expected the contrary…on the other side, I was not there to compete for the win or a world record. And training in the wind had been done…way enough at home in the past few months. So bring it on! (OK, not too much though…). Still clueless about my pace I just flew through km3 which I recalled being the turning point toward a long stretch and a bridge. Loved passing this bridge with all the cheering. Got passed by a bunch of Norbro (?)-runners there and that completed the show! So much life and smiles and cheering. Peeeerfect! Reaching km5 was still feeling high and so high (and if this feels this way when running that fast, I want to run this pace every-single-day!!!) After the 5km turn, the wind bothered me. I felt km6 never came really. I felt slow. I was a slug among the fast (probably Danish) cheetahs allover. Saw that I was not the only one to “struggle” with this wind there. Tried to get along a group, but none were really with my pace. Saw km6-mark and did not even smile. I thought I had reached closer to km7 by then. More turn and finally I recognize the street I trained in the day before. Km7 was at reach. Quick check on the watch then and…whAAAAAAT? Sub4 pace? That cannot be! By experience from last time I raced here, I assumed that the pace was 2sec slower than what the Garmin indicated. But on the other side, the Garmin was beeping pretty much where the km-signs were… Turning left on the unpronounceable Gofthåbsvej the wind just come full scale and headwind. All runners got in kind of one line of one or two, on the street. Impossible to catch up with the one ahead of me and honestly not wanting to slow down and get behind others. Got up on the pavement which was nicer to run on, but by doing that I got full-scaled-headwind too. Wonderful choice… Turning finally right to Falkoners Allé and getting on the left side of the street. Quick check on the watch. Still sub4-pace. How much “sub” was not really possible to calculate… the brain was not ready and set for this. It felt like walking fast almost on this street. No more wind, but the enthusiasm was going down. I wanted to get to Frederiksberg Allé. I wanted to see the flags everywhere. I wanted to pass 10km fast enough for having a bit to potentially loose in the second half. Passing km9 still sub4 but definitely too close now. The long Allén was nice to run in, but not as nice as yesterday when I trained there on the pavement and not similar to the World Championships two years ago. Danish flags all-over was indeed nice to see. But at this time of the race, there aren’t enough runners to fill in the large allée. Remained on the right side as I knew there was an abrupt turn after km10. And here it came. Cursed silently when seeing that I missed the sub40 by only few seconds. But that was more than good enough. Second best 10K in my life probably! And then we all disappeared to the left after that. Lapped the halfway at 42:12. No sign indicated it was half-way, so I just kept an eye on my watch. Quick calculation with a half-functioning brain and for sure, that was a nice first half. Motivation back to the rooftops!

Prepared my yellow gel for the next water station. Not sure I really needed it, but it might take time to kick in. So why not. Placebo effect ain’t to be forgotten there. And during a half-marathon it is always a good way of testing how it can work for the “real” distance which is double as long. Taking gel, water, whatever-which-is-needed ain’t a piece of cake at this pace. So better train for it. Reaching km12 or so and I got some water. Had taken water at the previous station I think, no drinking but got it on the head. Felt nice and refreshing. Did that in most of the following water-stations… On the long stretch with km12, runners start to line up one after one or so. Well, it started already after turning after km11.5 or so. Every one aiming to the right side. Looked pretty odd actually. After the km12 water station, the 1:25-group caught up on me. Could continue to hang along, which was ok. A bit disappointed though that they got me so early in the race (ok…very disappointed…) Seeing the runners ahead of us turning right onto… a bridge! Noooo, I don’t want to get on a bridge. Well on it, it felt actually nice to run down. Still in the 1:25-group. The fastest pacesetter being 10-15m ahead of me and another one right before me on the left. No chick in this group I noted. Had dropped the thoughts of hanging along the DM-gal and other Danish chicks from after km5. Could still see one or two not too far though. Plan B – don’t let any chick pass me. The long stretch along the water was not much fun and was way too windy. Even though I was quite close to the guys of the 1:25-group, it still felt that the wind was troubling my run. Getting closer to km14 and BAM! From nowhere came like a knife-like pain right in the middle of the stomach. Noooo…not again! My pace was still fine for sub86 by then. I tried to straighten a bit while running, then crocking my back a little, then running a little more on the right side or pushing the hips a bit more in the front. Nothing worked. Lost loads of time there. Passing somewhere under a short tunnel, all watches got crazy and did not beep the km (14?) and all of them sang together when leaving the little tunnel (kind of “London marathon feeling” there 🙂 ). OK, toughen up. The 1:25-guys are still in sight. And you are still having legs which are not tired and a brain which is still functioning. Stop thinking of what is in the middle. Those cramps have to disappear and if not, just screw them and think of something else. Is it running bare stomach and catching a cold that is starting those cramps? Don’t think so. I trained in similar outfit in different weather conditions. Wow! Stop thinking so much and focus on the race! Recognised the path where runners were waiting for the start in 2014, turning left and getting to km15 which was pretty much where my sub90 group was in 2014. Not many people on the side, nor on the road. Not much left. I like this part two years ago and I like it now as well, I decided. Started to count up from this moment…km1…km2… from 2014-race 🙂 Caught up with a guy after the water-station, heard myself screaming to him “BARA SEX KVAR! KOM IGEN!” and receiving a large smile from him. For sure I meant “Only SIX km left! Come on!”. And nothing else!!! Catching up with an older Asian runner in red outfit around km17. Have met him since km6 or 7. We ran side-by-side, but I felt that he was then slowing down when I was at his side, and each time I accelerated, he did too. This was not ok then, and this is absolutely NOT ok now! I lost him when the cramps started. And here he is. But now I don’t want to be dragged back. Passing the little bridge along the train station. I really like this part in 2014 and still liking it very much…even though it is actually slightly uphill. Taking my final gel at km18, getting a bit of water to it. Got passed by a Spanish gal a little after km18 and have another DM-gal ahead. OMG I just want to pass them. And VROOOOOM! The next 2km are down to a sub3-marathon pace, which is nice. But not fast enough. The legs feel indecently strong. Where was this strength around km14?!?! The stomach ain’t complaining any longer. I liked this stretch in 2014 and like it even more today as this is the final km! A bit strange to convert a previous route to a current route when they are not completely alike. Progressively accelerating to km20 (I think?), having an eye on a guy who actually passes me there and I make my final fight to get at least side-by-side to the finish line… unless I get it faster. From there it is just back to me, myself and the asphalt! Not many runners side-by-side on this final stretch. Still catching up a few places on men. Turning right and over there is the finish line…. Soooo far away and so close. Pushing a bit more. Feeling that a shorter gal passed me on the right side… close to the km21…NOT.A:CHANCE! Passing the next gear (there is ALWAYS a next gear…) and passing her back. Seeing the clock ticking. I know it is over 1:27, but how much over. 1:23…24…25… and finally see the 1:27:30 when I pass the finish line. Pressing stop on my watch. No need to look at it. I.AM.(morethan).HAPPY!

Official time: 1:27:26 (1 second faster than my watch 🙂 )

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AFTER THE FINISH LINE

Happy, smiling and not tired, euphoric almost to the top, I find my way to get energy bar, something to drink, a medal and then back to the Runner’s corner. Way more people there. I feel high and happy 🙂 Getting back my bag, catching an apple, drinking 3 mug of energy drink and then heading to the massage tent. Not long queue. Meeting Lisa R form Sweden who completed the race in an impressive 1:17. Hearing that Louise W got to the finish line two minutes before her. Massage with focus on the calve, although I feel that the Achille’s are more likely to be painful within short. Changing to dry and clean clothes in the tent and leaving the area. Heading to the expo place to get my bike… when I note that I have to cross the street with the finish stretch to get there… Brilliant idea! Walking back up the street. Jumping (kind-of) above a fence, finding a little place in the now sprinting runners and crossing the road. Jumping (kind-of again..) above the other fence and running easily back to get my bike. All fine to cycle back home…although I lost a turn and took a longer way back home… Shower, noted a burn mark right under the sports bra line, which I cannot explain (but it does burn under the shower), drinking a bit of powerade, throwing all my stuff in my bag, writing a note to my host (he is pacer to the 6min-group and will probably get back home late(r)), locking the door and that was it! Walked back to the train station. Bought my ticket for getting back home and hop on the train. Got to step out as the others in Copenhagen airport for checking the passports. Took this opportunity to get to Burger King and take a kid’s meal. On the train again, new passport control after reaching Sweden and new train change when reaching Malmö. Sms to the right and left. I received (finally!) an sms confirming my final time. Indeed when I reached home, I wanted to check my time and it indicated 1:22:55… Euuuuuuhhhh…What? This was my time passing km20. And nothing after that? Was really not happy and hoped that they did not have an issue with their timing-system (…it had happened in two races before that the timing-system was wrongly functioning and I got an incorrect time… but at least it was a time. Having a curve showing my pace up to km20 and then dropping down to zero after that showing DNF-like ending was NOT on my plan…and will never be!). Anyway…time was now showing as it should and I was happy to find out both time and ranking. Getting as well as PB on 5km (19:32!) which is 23seconds faster than previous fast 5K in a race (first 5K of Rotterdam 2014 in 19:55…). Placed 5th in Swedish females with 2 sub80 (had no chance on those ones…) and 2 within less than 2 minutes from my finish. Definitely happy.

The day ended with “Tricky” finishing his Sunday long run and suggesting an unplanned celebration with nice food (almost Copenhagen 2014 all over again 🙂 ). Perfect to complete this already great day! Nothing wrong with the form here!

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Weather: 17.2° Sunny, Feels like 17.2°, 6 kph ENE wind, 63% humidity – optimal weather for running if it was not for the stupid wind a bit everywhere on the route. Surely slowed down a bit those guys running for the win and the WR. Surely slowed down little me too 🙂

Food: breakfast (chia seeds + green mix + powerade + banana) @7:15am, red juice @9am, after: yogurt (beurk!), 3 sport drink mugs, 1 energy bar right after the race. Burger King king’s meal around 4pm (?)
During: little powerade right before the start, yellow gel at km12, red gel at km18.

Gear: SOC SWE hotpants + sports bra. Shoes delivered once again. Just loving them!

Shoes: ADIDAS Adizero Adios Boost – Purple (Quicky)

14/ let’s set a 14, but honestly doubting it reached this level as overall. Up to halfway, the euphoria or whatever-it-was that got me running made the effort level on a comfortable 11/12. Not feeling at all like running at the pace I was actually running. After that, a couple of km got harder because of the stomach cramps and the effort (probably more mental than physical) got higher, but the final 3+km were back on the high-motivation level and the run felt like flowing, close to effortless. Euphoria was probably back by then… Surely a bit sad to run “THAT” slow on this route where I really thought I would make it closer to 85 minutes. But the overall feeling is greater than any time possible. I like this race (apart from the *@¤!!?%& wind…) and would more than likely run there again in the future. No wind please… Body felt nice afterwards. Tiredness was never there (ok…the shin splint-like the day after remained for 2 days…).

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A few “after-race thoughts”

NOTE: another sub90 in the pocket. And this one is even better than the previous ones done this year, because I know (deeeep deeeep down) that this is what I can do. Hopefully the spare has disappeared now. All-in was reached a bit at the end, but never there really at the start. More of this kind of feeling please!

NOTE: Anyone can complain on the weather. The thing is that nothing can be done about it. So better toughen up and deal with it. Surely having a windy route was not fully on my plans for this race. But enough preparation was done, so that was ok. I did not like it, but could not do anyting about it anyway…

NOTE: Time and place? If it was not detailed clearly enough earlier… MORE than happy about both. Training is showing up and rewarding (sometimes) 🙂 So proud of myself to have toughen up on the “continue-running-despite-of-the-stomach-cramps”. Still have to figure out what it starting them…

NOTE: Warmup? Good enough for today’s race. Have to keep in mind for next races to have extra clothes on me to throw before the race start… so I am not fully freezing during the warmup… Felt ready to start today. Warm enough!

NOTE: Drinking & energy during the race? As usual it was not really feasible to drink during the race. Apart from the moment when a nice guy had taken a bottle of water, drank a bit and then gave it to me as he heard I missed taking one at the station. Only decent water-drinking I did during the race. The mid-course gel is not necessary. But good for marathon training. The final gel give a kick and is definitely good to have 🙂 The thickness is legitimate as it is not a “liquid” gel as the other ones I have. Regular gel. Still more work to do for the plastic mug drinking…

NOTE: Great race, loved it two years ago, still loving it this year. Not just for the fast time on the course. Organization worked well, the expo was slightly (?) bigger than two years ago (or maybe more crowded because it was Saturday afternoon?). Highly recommended!

Loads of thanks for the sms and kind words received right before the race 🙂 Always appreciated! May the warm-up continue then!…


The day a half-marathon was completed virtually, on bike and in another country…

Sunday! It was Sunday! Late in bed (stupid shoulder annoying me still for getting to bed at decent time. Watched the three musketeers and definitely was up for watching “Interview with a vampire”, but the eyes were closing themselves… So Sunday it becomes!

What a day! Generally planning quite a lot for each day (or not a lot, but at least so I am occupied), but for today, the only plan was: Barcelona half-marathon! Hold on a second, K (you may say). Can you RUN now? Nope, cannot. And nope, was not in Spain either. The plan for today was simple: JP was running Barcelona half-marathon and I was to keep him company and cheer along the way biking…indoor…from Sweden… Virtual cheering, it is called (and if such thing does not exist, well…here you are! Now it does! 🙂 ). Due to this stupid horse medicine for sleeping and skipping the shoulder pain, I slept deep until 5am. Then clearly awaken for a short while and fell asleep again. Same procedure at 7am. But when the clock rang at 8am… this was another deal. Felt completely slow and unable to move at a normal pace, unsure why on earth I had to go up at this hour on a Sunday. The brain waking up slowly, ordered the body to take me to the kitchen, took some red juice and C-vitamin and Chlorella. Filled 2 bottles of water. On with bicycling gear and off I went to the gym. Start of the race was 8:45am. On the bike then and Hop! Start was given. Had it all set: water bottle on the left with the gel for half way, two mobiles on the right for keeping track on my runner and my bag hanging with the extra water bottle.

Chose the “hill” program and started the pedalling. The plan was simple: JP had said his training lately was not to the top and therefore the 1:45-1:55 plan was now changed into 2:00+. OK, I would remain on the saddle as long as he was running I had promised. The tricky was that Barcelona half-marathon was not showing the intermediate time, you could not follow your runner live… So I was left with my guessing (and my cheating note, which was the intermediate time JP had done in Stockholm half-marathon). OK, pedal, pedal, pedal. Sms for an update on where he probably was and more pedalling and water drinking and sms and pedalling…On and on and on… Took an energy gel after 1hr 10minutes. Not because I needed it, but I had eaten nothing before this training, and I was not ready to fall from the saddle… Got to read the tweet on the new female world-record (WOW! THIS is what I call a super-fast gazelle!). And continued to pedal. Hoping the bike would not just stop after an hour or two. It didn’t. Did push to 2hrs 10minutes, but seriously had to go off the bike after that (a little too much water drinking…). 63.75km. Not bad, right? Hoping this had allowed JP to cross the finish line… And indeed, when I was finished cleaning my bike and packing my stuff, got a phone call that the finish line was crossed after…1hr 48!!! Yooooouuhoooou!!! Hold on now… wait a second… this means I was pedalling 22 minutes too long, right? Haaaaaaaaaa……! Anyhow, really proud of JP and a little of myself as well to have endured this time on the bike (indoor!). Light stretch afterwards and home.

Rest of the day went smoothly. Brunch with girlfriends, apartments visits and when finally getting back home, lay down for a power nap of 30 minutes…which turned into a long nap of 1.5hr… Would still be sleeping if not thinking that it was a bad move for being able to sleep the rest of the night. Up and fixed the chores at home. Watching James Bond “Skyfall” (tricky to follow the story… where is Pierce Brosnan????!?!?!). Soon to go to bed…

Summary of the week? Good for training. Good for the left foot (almost better). Good for the left shoulder (almost better). Still some time needed to heal both foot and shoulder. Hope next week to be able to take a few running steps if the foot allows it. But for now, really time to sleep.

How was YOUR Sunday?


Let the barking dog out until the sleeping lion wakes up (or a fortnight of (close-to) misery…)

Long time no see (this is the obligatory 4 words when no post has been added for a while, correct? :)) Today it is Saturday and hopefully the last fortnight of (close-to) misery will end soon. Let me take you through it…

Started with a Monday which is “pancakes’day” in France and despite all my planning, I woke up too late to have that done before work. OK. Not too good, but there were still some hours left in the day to redeem myself! Left to the office early, having a workshop which I was holding. Better not being late then. Stupid snow and ice still out there on the streets and pavements, so had to be careful with my shoes. And apparently not careful enough when after 500m or so, I slided (?) on a little bump which I thought was snow, but had actually ice right under. Fell on my right knee and my left elbow/arm. Most of the impact felt however in the left shoulder. Nobody for helping to get up (?) until one guy stopped by asking how I was (well, I am on my knees in the snow and apparently not having the winter oufit justifying that I am starting a snowman…what wo you think?…). He was kind enough though to help me getting up (after I asked him to…). Heavy left arm to the office, but more focus on my workshop than my arm then. It was only around lunch that I actually recognized that something must be not too fine. At the end of my lunch with my colleague, I had to ask for helping to get my coat on. No good 😦 Got back to the office and there, typing on the keyboard was making my arm hurt… Right… Left directly to get to the doc. Had to wait for 1,5hour at the drop-in and finally got a check done. Nothing apparently broken, probably the muscles being sored. Still been sent to the xray (twice in the last 6 days!). No preliminary result as I got there just before they closed. Spent a nightmare of night (a bit redundant, but it was really like that!). Had taken some paracetamol as the doc suggested against the pain, and it worked…NOT! Got 4 hours of sleep divided into 3 times… No need to say that Tuesday morning I was a bit tired (understatement…). Worked from home to skip the walking and sliding. Talked to coach for seeing how to plan the training in the next few weeks as the left foot was still not fine and the shoulder was definitely far from allowing any training (well, the doc said ok for bike and swimming). A call to the doc and got the results of both xrays: shoulder “ok” (i.e. no fracture), so have to be patient (!) and rest the muscle and foot “ok” (i.e. no fracture either), so have to be patient (!!!) and rest the foot a while more. No running until the foot is 100% back to normal. Had no chance to try the cross-trainer on Monday, and would probably wait a while before I do, so that the shoulder is fine again. So Tuesday turned into rest day (from training) and indulged myself with a foot treatment. Apparently did not have much to treat, a little dry heels, and got tips for keeping the feet up and running (ha ha ha!). So rest day, with actually a left foot that was half-ok today.

So what about Wednesday then? Got an hour bike intervals (indoor) done and visited the naprapath in the evening to fix this shoulder problem. Pain pain and more pain… when she used the pressure points for solving this shoulder problem, that was FAR from nice. But once again, if this is what it takes to be back on track, I’d say: “bring it on!”. Got to sleep this night as well, thanks to the “horse medicine” prescribed by the doc. Well, it not really “horse medication”, but the way I feel after taking them, make me think that maaaaaaaybe a horse would be taking it and fall asleep as fast as I do! But once again, this is this OR not sleeping at all due to the pain 😦 Thursday got a visit to the physiotherapist who confirmed that “Yep. have to wait before we can do anything with the foot. Bike and water-running… Help yourself!). So headed right after to the gym and got a bike intervals workout once more. Friday and up early for T’s celebration day :), then work and finishing a bit earlier as well. And headed to the gym for…trying the cross-trainer. And yes… the bike has found its king of boredom… the CROSS-TRAINER. OMG! this was so extremely annoyingly boring to stand on this machine…for more than an hour… Luckily, the program was included some intervals, otherwise I would probably have closed my eyes, fallen asleep, fallen from the machine and got to the doc and the Xray once more!!! Not as sweaty as the bike. Foot felt ok. Tried as much as possible to skip using the handles when “walking” to be sure the shoulder would not hurt. Fastest shower ever and then restaurant with flag and fun. Everyone was pretty tired. But celebration it should be, so ended the day with cosy time on the soffa watching a movie.

Saturday started later than planned (but went to bed late and had this horse medication as well 😦 ). On the bike, intervals, sweat and 56 minutes later, was done. This was the same workout as the one done one week before but outdoor, and I can tell that all the joy from outdoor biking was NOT there, when sitting in this gym! Easy rest of the day. Especially because the left should had been behaving badly. The pain was no longer in the muscle (triceps/biceps) but in the scapula on the back. A bit of shopping, finding a place having Gatorade 🙂 In the evening? Impossible to sleep. So on the Sunday, got to book a last minute massage and man!… this.was.not.enjoyable.at.all!!! Cannot remember when it felt that painful really. And if I have trained and the massage is helping to recover, then I can endure the pain as I know it is coming from the training. But HERE… did not do anything to deserved this. One hour later, decided to get a rest day. After all…it was Sunday!

SOOOOOooooo… this was one week. Hoped for having an easy week after that, but nope. The Monday after the massage, the shoulder was still painful, but could bike (so I did. Indoor. still…). So hope was not (completely) lost. And for the fun of it (!), joined colleagues to a spinning workout on Tuesday morning…7am!!! OK this is not crazy early compared to one and other runs I had taken in the morning… BUT… this meant getting there to change and be ready before 7am… No ferry until 7am neither (apart from the one I took, a paying one). Which meant…bicycling to the ferry, wait 7 minutes in the cold and considering whether or not to bike the 5km to the gym (over a bridge…), finally waiting for the ferry, getting fast to the office to drop my laptop and biking to the training center and almost ready on time 🙂 Meeting A there. T had forgotten his outfit and M was nowhere to be found. Matters not, had actually fun. 30minutes spinning, not increasing too much the difficulty, but enough for feeling it! After that it was planned circle-training, but due to the shoulder, I remained in the room and biked for 15 more minutes talking to A. All good. Shower after that and free breakfast. Ready to rock at work before 8:20am 🙂 THAT’s the way to start a good day! Wednesday got an early cross-trainer workout. 45min and fartlek on the menu. Set the “hill” program and off I went (well, I went nowhere as I was on the cross-trainer…). And after that, the day passed… Friday was decided to be rest day (from training). Early up, early work and got to have a massage for the shoulder again. Not as generally painful as on Sunday, BUT there was these knots that the masseur is so good at finding (and which are so painful). So let’s talk about pain: this was not “painful-like-I-am-gonna-cry”, but “painful-like-I-am-gonna-swear-so-bad-that-it-will-probably-hurt-my-ears” (and I did not do the swearing, but bite my lips pretty hard :-(). No afternoon tea as planned, but evening with girlfriends and that was pretty fun. Ate in this Italian restaurant. And by the end of the dinner, I think that most of my brain had checked out and the rest was on survival-mode, using only the little necessary to be able to get back home on bike without falling (the cold outside helped to keep the eyes opened!). Right back home, impossible to fall asleep, so directly on the soffa to watch the end of the Matrix (Revolution, I think. Just loving this movie :)). So no need to tell that this morning Saturday) the eyes were red and puffy and the hair probably would have scared forest-trolls (not the trolls leaving under the bridges, because those ones are crazy scary…). A bit of tea, C-vitamin and swimming suit on. Just got ready to (finally…) bike to the swimming pool for a session of water-running. THIS.IS.NOT.FUN.AT.ALL!!! When you are used to swim, this water-running is no fun. I guarantee! 10min easy (felt like being a little dog unable to swim) and then a little fun arrive (anyway!): 3 times 15 minutes (with 5minutes under tempo, 5 minutes at tempo pace and 5 minutes sub-tempo). And nope. I do not know what is “tempo-pace” when doing water-running. But the first serie felt like testing a bit. The second serie was a bit of fun: I had found a French song which was suiting perfectly the “tempo”-pace. And for the “over-tempo”, I just continued to sing… just faster 🙂 So the final 15 minutes disappeared fast (well, it still took 15 minutes!). Then 5 minutes easy and 10*45sec fast with 15 sec easy. This was nice to finish the whole workout… 70minutes all-in-all. Would never believe I would actually complete it when I jumped into the water! Got a long sauna after that, to relax. And then bike home. Felt pretty hungry (had not eaten anything prior to training… :-() and spent the day chilling out (read: fixing at home, folding the clothes, reading…).

SO, this was how the past fortnight went. No bed of roses directly… But as someone wise told me: “What hurts you today, makes you stronger tomorrow”… Keeping up the pulse and ensuring to keep up the shape…All to be ready when the foot and shoulder allow to get in my runner outfit again.

So I surely have this little barking dog out for now…pretty useful…for now… just wait until the sleeping lion wakes up 🙂


Meet my new “friend”…

image

This bike will be my friend for a little while…

 

One week has passed since being back from Dubai and still not running.

Monday was travel-day. Leaving 3:35am for arriving after lunch at home, loosing approximately 20°C during the trip and being welcomed by snow, rain and cold. I knew I should have stayed in Dubai… Took this day as rest day.

Tuesday this week was dedicated to finding out what was wrong with me left foot. First a 40-minutes wait before getting to the doctor, regular check of the foot. Walked on the toes and then on the heels. All ok. The doc suggested as well that it could be overwork. But really? After one week doing nothing, it should feel a bit better and not worse. Because now it feels even when I walk… Got sent to take an X ray of the foot. To check whether it could be broken or a stress fracture or nothing. Walked slowly to the xray place. Took 6 minutes including the wait for my turn and I walked back home. Checked with the doc if I could/should go to the physiotherapist now or wait for the results of the xray (which are taking up to 4-5 days…). So biked to the physio Erik S. and there, got him to press on my foot, compare both feet and conclude that until we know for sure if there is or not a stress fracture, it was better to just bike or run in the pool. And avoid all foot-specific workout. Back home and more work to do.

Wednesday turned into a rest day as well. Lots at work to catch up as well as trying to figure out where I could be training as biking outdoor seemed impossible due to the weather and the next two weeks program includes bike and water-running. Cannot run in my bath-tub…

Thursday, time to raise from the ashes!!! And move that butt a bit. Long day at work and directly followed by interval workout on bike outdoor in the dark. Worked quite well actually. A bit unsure what “tempo-pace” is while biking, so took the fastest I felt I could. 3*(2-4-6 minutes). Woke up the body pretty well. Quick shower afterwards and directly to the cinema to watch an Indian movie on the court system there. (forgot to eat right after the bike, so had to buy a vanilla bun before the movie…). Good movie, but after a long working day and bike workout, I felt pretty tired and my eyes closed themselves a few times… No problem to fall asleep after that.

And finally it was Friday. Early start, work and chat with the physiotherapist Anna. When the day was complete, went to the gym closest to home to try a free session. Bike. Intervals on time. Got to drink my water bottle and lots of sweat. Stretch. And bought a gym-card, so I could bike indoor at any time of the day while my foot was not back on track.

Real slow start to the weekend. Saturday lunch arrived after a bit of tv-watching and then time for workout. Bike indoor. 3*10 minutes. Increase of pace every two minutes to reach tempo-pace. Once again, nor knowing really what to refer to, I arbitrarily decided on the rpm to have. The final two minutes of each serie went however way fatter than I thought I could handled, being at the end of the 10-minutes interval. All good. Especially when noticing there is a little fan on the top of the bike… Could be handy when biking for a while and getting sweat! Rest of the day turned into easy at home. And late in bed after movie almost watched to the end… 2.5 seconds and I was gone to Dreamland…

Final day of the week, Sunday started to early for my taste. But had to get prepared breakfast for the first one to get to the athletics competition. Took this time for getting in the mat for a core&stability workout. Not to good balance on the left foot… But not too much better on the right one either! Anyhow, took 26+minutes. Time to jump into bike-shorts and off to the gym. Good to see that “my” bike was available. Decided to go for a hill program, 60 minutes. Started the little fan on low after a couple of minutes and it was just to pedal pedal and pedal more. Lots of water drinking again, but thanks to the fan (?) did not feel really sweaty. Light stretch and back home. In shorts and bare legs. Through the streets with snow and 2°C outside. The large plate of pasta with green peas and ham felt well-deserved after this workout 🙂 Not much rest after that, as it was high time for the afternoon indoor-athletics competition. Got to find some Gatorade (which was not possible before here in this cold country…). As well as having new references for 600m (E) and 800m (G) for how fast I should be running my intervals in the near future… Challenge is on! Still snow outside. Chill out rest of the day, preparing for a fully-booked week ahead. One more week with bike and water-running workouts. Hope to get at least once to the swimming pool…and that the Xray will show something or nothing, but at least that can start taking care of this foot of mine…

Great week to you! Keep on running (or biking, or swimming, or walking…)


The day a race was run and I was not in it (almost…) (lost post from 23/1)

And the day arrived finally. The day I would not be able to run, which I thought my head and body were fine with, but after all this is what I had been training for and so much looking forward, so it was not really true that I did not care at all… But anyway got all my thoughts on post and this one disappeared as well. So once again, called to the rescue brain memory and let’s share how went this day then…

Friday 23/1 – Up a couple of times during the night, strangely at the time I am used to wake up for eating and drinking before the race. Remained in bed so and around 6am, decided that it could be good to maybe perhaps possibly lift the heavy thing that might be called my body and head to the gym. THE plan was to get through a bike workout before going to watch the race. A bit unsure though whether to go to the arrival or along the route. As there were super stars running, tv-coverage aso this year, I was expecting to have pretty much lots of people at the arrival. SO, bike workout it was. Slowly seeing the clock ticking and turning into 7am. Start of the race. And I was not there. Bike harder then. 7:15am – ok, quick calculation on where the men elites were approximately. Same procedure a couple of time during the bike session. Changed a bit today, having 10 minutes alternative with 2 min standing and 1 min sitting. Felt actually easier than the day before. Stretched the ride to 50 minutes (including 5 min cooldown) and then on the mat. Pushups/Situps challenge and light core. Lots of sweating this morning again. Probably more than if I had been running so far. Back to my room, got a banana and turned on the live-stream from the race. Took 10 minutes or so to get it to work… on my mobile! Anyway, Pretty cool to see the elite men running and remembering (almost) every single cm of the route and the feeling it felt last year. Of course, the trip to Memory Lane was a bit in fast-forward as those guys were running way faster than 1) what I usually do and 2) what my brain could get the images out of its  well-sealed images bank. Anyway, got ready and checked the Swedes running. Three in particular: Sara Holmgren, Fredrik Johansson and Fredrik Uhrbom. Noticed their turn at km15.65 and expected time to finish. Wow! That would be fast. Quick thought and planned to go to see Sara after the turn of km36. Would be missing the elites and the Swedish guys, but as fun to see her run her first marathon. The annoying part this year is that the time was shown only at km15.65 and km36.25. Which can be completely incorrect with estimated time. Anyhow, Sara was planned to pass the second time tracker after 2hr 30, so I aimed for that. Well, I did take a bit of time to see the arrival of the elite men (niiiice!), and the elite women (CRAZY beautiful!). Last year I got the elite women passing by when I was on my way towards the dreadful km36 and this actually gave some extra strengths (not probably seen in the pace then, but still!). Back to today, got myself ready for the beach, suncream, bathing suit and shorts. In with my ASICS (only shoes that seem to work at the moment without having to much crippling…) and of course, I was short on time. Ran to the metro and thought to take it to the next stop so I would have some extra time to get ready to take pictures of Sara. But the metro is CLOSED on Friday until 1pm… Yeaaaah! Run more then, under a pretty nice and warm sun, crossing the Internet city, the Knowledge Village and hoping that I was in the correct place. Seeing some people running a bit away confirmed it. Took my place and started to look. Cheering for every single runner there. They ALL needed it, I can guarantee that! Don’t know how I look like at km38+ of a race, but there was definitely need for water and cheering… Got to run and chat with a couple of runners, they all got a personal cheering with their number from me, as at this part of the race, there is most likely NOT to be a lot of people running together. After a while I thought I had missed Sara and planned to go back home. When turning back, noticed a gal stopping on the side and definitely not feeling good. OK, this one will get more attention I thought. Going back and cheering a bit, until she passed me and I recognize her. Hmmm, that was a little off the estimated time, but who cares. Missed my shots, so I ran along her and cheered a bit. Talked and talked. Asking how she went (not too good…had stopped a couple of time…stomach not optimal at all…heavy…) and proposing to run along her (Yeaaah! at this time, I was not caring much about my stupid feet). Which she accepted with a bit crisped smile. So I did 🙂 Did the talking and she did the running. That felt heavy. Chatted and chatted and chatted more. Asked a couple of times whether it was bothering her, but that was ok. Just to continue. Check whether her boyfriend would be at the arrival, and he would. And we were at km39. Almost there. Definitely not the best outfit for running I had. And nope, the suncream was not adapted neither. Felt it running along the whole body, like I was showering. But if that would make Sara finish, that was all fine. Closer to the last water station. Sara took a bottle and a few zips. She did not want more to drink. Had no idea of the pace we had and just hoped she was fine with what she was running. Got my camera out (yes, I was running in bathing suit (with a singlet) and shorts and had my phones in one hand and my little purse in the other one. As I said, the optimal outfit for running…NOT!). Got Sara to smile and nice pictures were taken. He he he! Now I know I can run and take nice pic as well! And we were at km40 already and 41 was shortly passed. Tried to described as much as I could and remember the route to Sara so she would have something to focus on (OR I was completely screwing her concentration but she was too tired to tell otherwise… I think she was fine with my talking though). And arrived the final turn, 600m, full sun in the eyes, could no longer run by her side on the road so got on the other side of the fence and ran there as long as I could. Still cheering and off I let her go. Could not run more unless I would have run on the people watching the race on the side… Quick stop at the loo for showering the body (feet, legs and up to the belly). Nice indeed! The suncream was really scratching all over the legs and belly. The face was red and seriously looking like I needed special care. Out to find Sara, but after checking with a runner who did not find her in the massage tent I headed back home. No walking but light jog, as the feet remembered their original state and reminded me right away how stupid it was to have run. Took 2.5km before I capitulated and took a cab home. Indeed in my happiness for running beside Sara, I did not thinking really that I would have to get back home the other way around afterwards…

Back home, shower, a bit of food and then time for resting at the pool. Reading, half-sleeping and definitely no bathing (freezing cold water). Got a nice tan and well-rested feet. That was the plan (at least for the second part). Evening spent with one of my roommates Simon, watching movies on tv and chatting about life, Dubai, Australia, Sweden aso. After Wolverine and IronMan, it was highly time for bed. Which completed very well this day a race was run and I was not in it (almost…)

So happy one can be when there are only a few km left of a marathon :-)

Sara Holmgren… So happy one can be when there are only a few km left of a marathon 🙂


When the 3Ds of yesterday are replaced by the 3 Ss of today (lost post from 22/1)

Let’s give it a new try… Post from 22/1, retrieved from brain memory, i.e. not fully accurate to the original post probably… Related to Wednesday 21 and Thursday 22 January 2015…

Soon race day and still no functioning foot. Spent the last few days wondering really about all this. So here are some thoughts (certainly in a nice disorder, but after all this post was written 3 days ago and there was THEN some order in my thoughts…)…

After a way-too short night of less than 4 hours (got early to Dubai, trip to my apartment, settling a bit, showering after a whole day travel, sending a few work emails and crashing on the bed…), it was Wednesday . Got ready to go to SkyDive Dubai, where the BIB delivery was done this year. Unsure why, because it is literally on the other side of the city. But staying close to Dubai Internet City, I jumped into my BGS and made the 6km there easily (OK, not too easy, because I had to cross some roads than maybe pedestrians are no allowed to). Walk walk walk, and finally arrived. The left foot felt ok, not 100% fine, but no screaming. At the distribution tent, I asked a nice guy at the entrance whether there was any chance for transferring my registration to next year as I was not able to run. Indeed in my twisted mind, I still thought it would be possible to register either to the 10K or even to the 4K-FunRun, but when arriving at this moment, I had for the first time the thought of transferring the registration…) Got directed to a nice lady called Lery who told me that “Sure. Email to this address and indicate you talk to me and wish to move the registration to next year”. That was enough to get me crying and hugging her. (Did I say that my mind was twisted in a way? Must have looked pretty foolish actually…but I would not care less!). Happy with the largest “H” on the planet, I left the tent without looking back. I would be there next year and just like that, it felt that a huge and heavy stone was removed from my chest blocking my breathing. On the way back home, I realized I did not have any food since a while, so stopped by a foodstore. But nothing appealed my appetite, so ended with a bottle of water and a protein Arabic bread (super yummy!). And continued to walk. But if the left foot was actually behaving (making me think that the theory advanced by the shoe store on Monday may have had some ground here, i.e. BGD was a better shoe for my feet), the right one was actually starting to burn. And THIS, my friends, this is ABSOLUTELY not something a runner want to feel in their shoes. The brain just tried to ignore it, making the footsteps a bit shorter and the pace a bit slower. Finally got home through a shorter path. 12km by foot… (This was strange actually to be back here. I am staying close to the place I was the first time I ran in Dubai, but it was pretty empty of everything back then. Now it is filled with new buildings (4 years later) and still building!). Back to my wonderful feet. Reaching home, removing the sock and tadaaaaaaam! Yapp, the largest blister ever seen on the back of my foot was the reason for the burning feeling. Good move not to have stopped and remove the sock earlier! OK, what to do with this? Someone wanting to tell me that NO, YOU SHALL NOT RUN (?)… Probably! So the afternoon went pretty easy with work and when finished, core / push-ups / sit-ups challenge, a bit of food shopping and evening reading. Tired for sure!

Thursday started pretty early, but turned into my bed not really well-decided to go up. Got to meet one of my roommates, Simon from Australia, chatted a bit and then prepared my food box (fruit salad) before leaving to Jumeira Beach Park. Walked to Internet City and took the bus there. He he he! Feeling almost home, knowing which bus line to use to going to the beach 🙂 The only little thing was that arrived at Jumeira Beach Park it appeared under renovation and I had to wait for a bus on the other direction to go to Jumeira 3. There it was really cool. They have arranged a running track with “soft” (?) material to run on. Really quiet and cozy. Took my spot on the sand and stayed there the rest of the afternoon. By 4pm the wind was annoying enough to make me move back home. Bus back (unfortunate problem with all my FOUR cards which had a too low value to use the bus, but must have looked desperate to reach home, because the bus driver was very kind and let me in the bus until the end station. Thank you again!). Walking home was no easy. The left foot had woken up in the morning and not happy and the right foot just could not be in a close shoe, because of the bubble in the back of it. Shower and more food shopping. Got to chat with Simon again and then it was time to examine this stupid right foot. Not much of a blister, more a bubble of hard skin, so extremely painful when touching it BUT when having a gaze and tape on it, it was fine to have the foot in a shoe… Don’t ask. Don’t know how this work!). Decided to jump on the saddle in the gym downstairs and got to choose the program “random” (i.e. up&downs, changing every 10seconds) for 45 minutes and to pep the ride a bit, I chose to do a 10-minutes alternate minutes with standing and sitting between minute 20 & 30. Of course, having most of the standing minutes when the stupid bike-program is changing to “hill” instead of “flat”… Me and my luck!… But at least it felt nice with some training. Added core&stability as well. The biking got me so extremely sweaty and I probably drunk 1l during and more afterwards. Got to do more work and tried to get some sleep. But the brain and body were not fully agreeing on that. They are still on for a race tomorrow. My plan is to wake up early enough to bike and then to get to the marathon route and cheer for the runners…

Soooo…more to come then…

What about the Ds and the Ss then? Got through Disappointment of not running a race I really like. Not only because of a stupid foot, but most of all because this happened to closely to the race. Shortly followed by Disbelief, which made me think that maybe this was a sign that the body did not want to do it any longer, the running part, that it was showing loud and clear that enough was enough. Could I even be running more and soon? Because pretty soon came Disarray, what about my plans, my lovely and fun running plans? Direct to the rubbish bin? At the same time as the bunch of shoes that are occupying my entrance hall at home?… (Yaaaa, you probably got the point by now… not a highly motivated feeling in the mind by then). But after meeting this nice lady, it felt different. First for the Sun, because I am a true believer that the sun and the warmth are solving a lot of things (and if not, they are at least more pleasant to have than the current cold we have at home in Sweden…). Followed by the Sea, which is so nice and blue and beautiful here. And despite not bathing (well, I did (twice!) bath up to the belly, but seriously?!?!? it is cold water here!!!), it is so relaxing to rest on the sand, listening to the sound of the waves, the wind and the regular calls for prayers. Nice indeed. and finally Serenity (which is not only the name of the wifi in my apartment here – very convenient name!), but once again, having been able to postpone my participation seemed to have put a part of my mind at peace (for a little while at least). 


When the countdown reaches the one-figure number of days left…. THEN it is for real!

Today, the countdown has reached M Day-8… Yapp, the countdown that starts so many days, weeks, months before is now down to this little figure… Aaaaaaaaaahhh! What should be done now. Since Thursday the left foot has not been cooperating too well. Got a rest day on Friday as planned and an easy run on Saturday. But when getting my butt out on Sunday… took a few 20-40m to feel the foot was not too well, and 2-400m to decide that I would not jeopardize my foot for a training 2 weeks before a race. So back home and run cancelled. Probably the first time EVER (?) that I cancel a run after a few hundreds. Rested on Sunday and Monday was “copy/paste” from Sunday (although I went to work and got to bed indecently late). Did massage this stupid foot every evening and slept with a nice scent of tiger balm in the bedroom. Tuesday morning felt ok, almost the foot that I forgot I had! Did massage it with tiger balm before going to work and thought afterwards that I would probably not be the best colleague to sit beside during the morning training as my foot was having this strong liniment scent 🙂 Nobody complained (or nobody dared to complain…). Anyhow, Tuesday ended with a 21km bike tour in the dark and the crazy cold. Could hardly feel my fingertops and my toes after 4km… and it was still 4ºC outside… Hot shower, more massage and bed time. Did my light core exercises in the morning btw and this is always those 10minutes bringing all the strength required for the day 🙂 Great!

Today Wednesday started late(r) than planned. Got to rush the preparation of breakfast and headed to work pretty fast. Until it was lunch time and there I happily (and anxiously?) changed into running gear. Hit the pavement with a bit mixed feelings and started to run. The left foot felt like running on the FULL under foot, when the right one behaved as usual. Got to km3 with the heavy feeling of running “blue whale-style” (if blue whales could run, they would do it this way…). Really heavy feeling and thought I was way off in the slow-motion paces. But nope. sub5 and continuing the rest of the run this way. The left foot made itself reminded from time to time, but nothing terrible or harmful. When stopping the run, it felt…nothing. So yes, maybe the shoes can impact a bit. Definitely possible to run the race next week at this pace, but that would mean being 50 minutes slower than my plan… would be a good long run under the sun…not fully satisfactory though. Anyhow, it will go the way it will go. No need to make plans at the moment as the foot is not fine and far from optimal. Not even running on endorphins would help at this point. Will see then…

Time for more tea before resting and bed time (already gasping…)

8 days to go 🙂 


Two weeks in one post…HOW will this work?… (still no laptop-week…)

OK, has been a bit quiet here, but seriously. Having no laptop does not make life easier. So let’s try to make a quick summary of all the good and bad things that happened during these last two weeks.

Week 04082014-10082014…

Back to vacations 🙂 Quite nice and enjoyable. Monday got its share of training with double run – easy morning recovery run (from the heavy long run the day before) and then in the evening I joined the Urban Tribes for a “Pace” workout. Easy warmup, 4km @5min/km and then back home. Probably should have skipped one of the runs…or both of them. Was pretty tired already in the morning and by bedtime it was tricky to get contact with me…SO tired I was! (not that much the head, but the whole body was out of energy really).

Therefore it was a well-deserved rest (Tues)day which followed. Check for the knee at the physiotherapist. All looking fine (well, at least not worse than before)., Rehab to continue every day or every second day (being stubborn and well-decided to get this knee back into place, I chose the first option…). Nothing but resting for this day, including a thai massage which was far from enjoyable, but afterwards it felt the body really needed this.

Wednesday arrived and it was time for intervals. Actually a bit odd-feeling as generally interval-day is Tuesday and/or Thursday. But other plans for those two days so as good to turn this Wednesday into what it was not! Fast 5min and then extra fast 1min – not that I am used to this! Really stable series and a crazy fast minute as well: Really pleased with the session…which made me exhausted to the bones…for the rest of the day! Took a lot of extra strength to even go for a walk in the afternoon and try to enjoy the little sun… late in bed…

…which made going up on Thursday even more difficult. THIS is the challenge of those days. You have a fixed time to follow and have to arrange the rest of the day all around it. Sounds like a military bootcamp, but nope. A nice outing in the islands to meet with friends and hopefully the sun as well. How to make this work with the training programme? The 5 o’clock ring signal did not last long… and the snooze button got tired as well… until the brain decided to call it the day and told the body to get ready for core and rehab. That would do for the day. Then breakfast, bicycling to the ferry. Quite snack waiting for the ferry (and noting duly… that I forgot to eat my own breakfast… great! one of those days….). And then we spent a nice day under the sun, with bath in the sea (not me), bicycling, checking the island viewpoints with a very accommodating host & kids 🙂 The tricky part to get back home (i.e. ferry and bike home) went actually pretty well…but all were dead tired when opening the home door and it was pretty much time for bed (even if early and on vacation…). A nice day on Earth!

Which made the Friday not starting too early. And nothing was working really for getting out and running. The “running is easy…only to jump into your shoes and hit the pavement” was definitely not the way it worked on Friday. Did my rehab and then nicely prepared myself to the second interval workout of the week. But something did not want me to start this workout. While waiting for my Garmin to find the satellites I was doing some eccentric heel raises and checking the workout on the watch…Surpriiiiiiiiise! NOT THERE. Back home and starting up the computer again, took forever so decided to enter the workout manually. All good. Back to the street waiting for the satellites and then the mp3 music died in my ears… Brilliant! back home for charging the battery enough for the workout. Prepared the lunch in the meantime and then time to go….reaching the street and noticing I forgot my water bottle…REAAAAAALLLLLY?!?!?!? OK, it was by then noon when I was planning to run at 10 o’clock… No need to say that the weather did not make me a favor… It had become way warmer/sunnier that I had thought. On the top of it I even felt hungry as I had eaten early for the workout of…TEN O’CLOCK! The energy levels were definitely not on the top. Still did warmup and stretched before a crazy workout. This was now time intervals and if the first serie went fine, I always think that it is anyway slow because the body need to acclimate to the training. The second serie went not too good and the lack of water + the heavy sun did not help really. I thought I’ll redeemed myself with the final serie… Third serie was even more rubbish than the second one…Yeeeeaaaaahhhhh! Time for final serie, this will be fine…all will be fine… Starting with a 3min interval slow like ….well, slow! NOOOOOOOO!!! this is NOT the way intervals work. Started the second interval of the final serie and this thing called “DIG DEEP, YOU STILL HAVE STRENGTH HIDDEN SOMEWHERE”, well, it just happened. By half of the interval the watch had been shouting enough to remind me how slow I was and this made me not too happy so, being the last one of its kind, as good to get all out for this interval…which actually worked!!! Second best interval among all four series…Time for the final one and this one was a hammered one! Tears afterwards and definitely feeling like laying down blank in the middle of the bike path (which I did not do as it was not really safe there…). Pretty emptied of strength after that. You know those slugs crossing the road sloooooooowly when it is raining…Yapp! this was me after the workout and for the rest of the day. (and here you have to take the slowest and laziest slug….).

Yaaaahhh… by now you might have guessed something was ongoing… Saturday started early, heavy and not too good. The scratching throat I had a few days earlier had disappeared (with all the gallons of tea+honey I drank?… no wonder it disappeared!). But little stubborn me still did her rehab and headed out for a recovery run. Easy-easy-easy until I reached km6 where the legs did not want to carry me much faster than the slow pace I already had and being 2km from home I did not want to take the tram (this is the emergency trick to take the tram…when there is an emergency, an accident or whatever…not when the LEGS don’t want to carry me any longer…). So stubbornly continued the workout (if can still be called this way…) with a power-walk for 2km. Even this felt slow. And being without tshirt was not helping (you are getting warm when running, but the pace of my power-walk was so slow it felt it was chilly out there). Back home, hot tea, hot shower, and ended under hot cover with fever for the rest of the day after GET had left. Yeaaaaah! perfect way of starting the weekend and ending one’s vacations…SICK! By bedtime it felt a little better, but feeling quite off anyway…

So it was with surprise that Sunday started with sun shining and enough strength for a 30km trail long run under the sun. Yes, I DID feel tired afterwards, but nicely tired. Directly to thai massage w/M after and then food food and more food. Felt I could eat for 5 persons after this long run. Nice indeed not to feel sick anymore and a much better way to end the week…

=> so was the week that preceded this one…

Week 11082014-17082014…

Back to work (for real this time…). As usually for a Monday (?), should be easy or rest. Took another chance at testing a Run Pace workout with the 5min-group. Was late for the workout so “my” warmup to the meeting point was more like an interval run…to see that we were three arrived and nobody else. Then a little easier run and the drills, before starting the run pace. First km was as usual slightly faster than planned, but ok. Second km was with a little slope and I chose to pass my group a little (because I am kind-of rubbish when running slow uphill…) and then another runner caught up with me and we ran at a faster pace than planned definitely. Got to the turning point and turned (!) and then the pace just kept on accelerating to finally end the final km at interval-pace. NOT GOOD! this was a recovery run for me… But so much fun 🙂 easy back home. Good start for the week.

SO to make things right, Tuesday started with an easy recovery run (a real one this time!). 8km – easy peasy pace before work. All good (and yes, it ALWAYS feels good when reaching the office and knowing you have already sweat more than what most of your colleagues will during a full day at work 😉 ) Quick pause mid-morning for knee rehab. End of workday and feeling pretty sluggish and not really tired, but needed some air for the brain to function correctly… So off I went. There is a race on Saturday next week (Midnight Run) and I decided to take the route but the other way around. Easy and nicely. Took aaaaaaall the slopes and the downs and seriously it felt really nice afterwards to have done this second run (even for the hilly parts!). Good sleep afterwards!

Wednesday was rest day. Nothing special. Working. A bit tired. But fine.

Then went up early on Thursday and seriously had to refrain myself for not going out running because I had planned to join the Run Tough workout after work. So rehab and core before work and then when finally completed the day, changed for running. Easy warmup to the meeting point, a bit of chatting and THEN… I understood what the word “TOUGH” meant for the workout… Got to do 5*600m followed by 4*300m at a specific pace. We were divided in different groups and I had the joy (!) to be alone in mine and had the instructor for just me. My personal pacesetter. Great! She was really cool to encourage and push and act as wind-shield when needed. After the 2 first 600s she noticed that I generally go all in at first and then slow down and then accelerate again. So she paced me so to start slow(er) and accelerate progressively (OK, it was NOT easy and I need practice!). Anyhow, this was a great workout, and surely my program was indicating more reps, but this was good enough for the day! Back home, second part of the knee rehab and bed. All good!

How would a Friday be without a bit or (early) running? Up early (unsure why, because I felt so nicely rested in the morning I thought I overslept!), light core exercises and off to do the Midnight Run route again, but the right way this time 🙂 Took the bike to close to the start as warm up, run the distance and then back home by bike. All nice and easy. 7:15am – 13km already done, just shower and light breakfast before work and that did the trick! Nice and easy day at work before the weekend started.

Surely the weekend is supposed (?) to be  for resting, but for runners there is often this long run-thing to place as good as possible somehow for not disturbing the peace of the rest of the people around you :). Saturday started with a long time-interval workout. CRAZY! Never did this workout (3*10min) but it was actually FUN (yaaaaah, ok, I recognize it…running might be enjoyable…from time to time 😛 ) What made this workout crazy is that the final interval was the fastest and with a pace comparable to fast 1km-intervals. Of course I am not the kind of “steady pace all the way” runner… so I started snail-slow-pace for accelerating and ending at 3:47-pace (which is the fastest pace I have had for 10min ever (I think). So surely nice workout. But why stopping the fun there? Sweat running all over the face when reaching home, quick stretch, quick shower, change of gear and biked to meeting point for training with IFK Göteborg Athletism club. Well, I joined for their warmup and took it as my cooldown. Pretty nice to see what a decent warmup should be… SO after that, bike home and rest (for real!). Easy afternoon, decided from out of the blue to do my knee rehab and then it was time for preparing dinner for friend company. And so Saturday had disappeared already! Almost faster as an interval…

Unfortunately the rain woke me up on Sunday morning. My plan A to run in the woods had been changed the day before to plan B run half the distance on asphalt and half the distance on a 1K-trail track. Then sms made my plan B to almost change back to plan A but the rain made me back off and choose plan C – full distance on asphalt BUT at steady pace (Yes, I can work on the parts that are identified as not really my strengths…). Having read a part in Szalkai’s book that for a 3:00-marathon the long run should be at 4:40min/km pace (talkable pace), there was NOT A CHANCE I would do that. I nicely chose to aim for a steady 5:00min/km-pace. Spent my morning watching the final men marathon of the European championship in Zürich. THIS is what I call inspiration. Having a guy running away from the group from km8 and dominating the race until km30/35 (?) and then quitting due to cramp/stomach…and having a race for the first place not really clear until the final 5km arrived. Marathon is just that: it REALLY starts after km30… Anyhow, happily inspired I left to my long run with my NEW SHOES! Yapp, Christmas in August. Two new pairs of volume-shoes had landed on Friday to my home. My choice went to ASICS GT-2000 2. Simply because the tighter model (GT-2000 (2A)) was not available anywhere and after checking the other model, I noted not too much difference. Probably not the best to take a new pair of shoes for a long run, but still. It has to start somewhere, right? So…how did the run go? well, 20km as planned, although at a pace of 4:42min/km… Unsure how it went as the first kms were close to 5min/km and it felt nice to keep it this way. The new music mix in the ears made all change really. I noted myself singing loudly “I will neeeeeeeever love again” during something like probably 10min or so, before the brain actually started to analyse what the sound coming out of my mouth was actually meaning!!!! So it can happen when running! And THEN arrive the crazy wonderful part that DJ Eclipse ALWAYS has in his mix, those parts that bring you so high you feel like flying…. And indeed I reached at this moment a downhill and once again the brain registered after a while that I was singing vocalises on a pretty high tons and that actually (!) sounded nice…and yes, I was as well running downhill with my arms imitating an aeroplane… No shame, No glory 🙂 SO much fun actually. Took 2-300m after this slope for being in a nice tailwind road and decided to skip the tshirt and that was even nicer to run. No need to say that the 5min/km plan was no longer in place. Ended anyway the run and spent as usual a bit of time resting with legs up and took an easy afternoon to finish this weekend. Resting indoors, because the rain Gods decided to turn the skies into showers during this day (apart from the time I was out apparently!).

 

That was it. Almost updated on all that happened training-wise for the past two weeks. Hopefully a laptop is on its way…

Keep on running!


The Seven Sweaty days of a sunny week (summary of a sweaty week…still without laptop)

(week 21072014-27072014) 7 days for creating the world and this week they became 7 days of crazy hot temperatures requiring lots of activities (or none at all!)

Kayak-stop :)

Kayak-stop 🙂

Sweaty day #1: or also called “Sweaty Monday“. Crazy enough, started the week with rehab for the knee and a sunny morning run with hillwork. Could push to 12km but by halfway (or even before…) I felt pretty thirsty. Of course no water at hand at this time of the morning. Sun sun sun already. Took it easy for the knee’s sake and it went quite well. But by the time I reached my hill location, I was really in need for whatever but hills! Stopped by a café and with the largest smile I asked kindly for water. The guys in the café left me the place (probably scared by attempt at smiling or by me smelling too bad … or both 🙂 ). Anyhow, got my water and the waiter asked me if I was to faint now or shortly… All good I answered, left my empty glass and headed to the hilly street. Got a serie of 6-7. Felt the knees were pretty light, the legs felt good (WAY better than during the 12km before, which were pretty flat and easy) and up&down with perfect music, people passing-by and not understanding what the strange person I was not only to run up&down but at this time of the day and by this weather… W.H.A.T.E.V.E.R!!! Completed the workout with the daily core challenge, extra stretch and kicks. To push the vice further (!), I did 3minutes of G’s chair as well… All for getting this knee in good shape. Rest of the day dedicated…to rest 🙂

Morning run 8AM @23ºC

Sweaty day #2: which nickname is “Sweaty Tuesday“. OK, running in the morning might not suit everyone, but with the crazy temperatures we were having, better run early. Took an early alarm to get my long interval workout done. (as well as I had a time to follow, going to the physiotherapist at 08:30am..don’t ask me why taking this early timeslot during my vacation…). Got a nice warmup and then headed toward three long intervals. Completed as wexpected although the middle one had to be cut into three. Tricky to hold the expected pace  and moreover, the feeling was to move at snail-pace-under-hot-sun… Had chosen my fast Adidas Adizero Adios boost Orange for the pace and they worked perfectly. No problem whatsoever with the heels 🙂 Pretty fast shower before jumping on my bike to get to the physiotherapist. Who confirmed that the problem was ON the knee cap. The pain felt earlier (before Stockholm marathon) was situated on the left outside of the left knee, but this has disappeared. Now it is apparently an overuse (?) of the tendon on the knee cap. Close to “Jumper’s knee”, which is better (?) to have than “Runner’s knee”. Caught when it is the beginning apparently, I have now to continue the rehab exercises already in place but on a daily basis. The best exercise being the one leg bend 😦 OK, then. Daily it is! Back home. Change to beach outfit, got a quick lunch and off to the sea after resting a bit at home. HOT outside, but at the sea it was warm and large clouds were covering conveniently the sun 🙂 All good, nice company there and on the way home, got stuck for a while under a little tunnel while heavy rain was falling down on us. Here it went my timeslot to go and buy some more tape for my knee… Got a pizza for dinner and then biked home. Tired in the evening. Prepared my stuff for the next day outing and it became pretty late then. Just more sleep needed (if those stupid seagulls could let me sleep…for ONE night…)

Morning run 5:19AM @18-20ºC

Sweaty day #3: but you may name it “Sweaty Wednesday” if you wish…also planned as rest day… Sure! Got up early to bike to the harbour and join friends for a day kayaking 🙂 Last time I did kayaking was when I was way smaller than now (!) and it ended with the head in the water and chosing wind-surfing on the lake the day after (for the record, the wind-surfing ended as bad as the wind stopped blowing when I was in the middle of the lake…meaning paddling with the arms all the way back…). Anyway, got the instructions, and hop in the kayak (ok, not really “hop” because otherwise I would have finished in the water!). Paddling paddling paddling… The secret being to paddle thinking of being Superman (not for the super powers (I wish!) but for the hand up when he flies (this means skipping hurting the wrist while paddling). Got to a nice little island where we settled down (I did not bath more than the legs… too cold for my taste), nice lunch and talk and sunshine and then time for going back home. Paddling all around the little island was real fun (especially when we went in this liiiiiittle and very narrow path, the kayak almost touching the bottom of the water and then being surrounded by beautiful landscape. Of course, this also meant some extra distance to paddle and on the way back home having to cross the sea (which felt like an ocean…) with side or head wind, lots of boats fouling around and making so much waves…. Yapp, a bit tired at the end that even thinking of being Superman with super powers was not really helping… Completed the tour with boat cleaning and then bicycling back home. Real nice day. Definitely not resting, but who cares when you are in good company and have fun! Tired in the evening and a bit anxious to see how the body would be feeling the day after (as the muscles used for paddling are not directly the same as while running, right?…)

Kayak throughout the day: 25-28ºC a bit cloudy sometimes

Sweaty day #4: Wow, thought it would finished at 3 but nope. Sweaty Thursday came up like a charm! Woke up well-rested and got in my gear for an easy 10-12km in the woods (as recommended by the physiotherapist). Drank an ice tea right before and biked to the Gardens. And there… started to run in the forest and it felt so extremely nice that I did a little game, i.e. taking all the exits on the right and go until asphalt is reached and then turn back, run to the nearest crossroad and turn right again aso. Yes, I played this little game earlier, I know. But pushing it to 25km was not directly in the plans… Lack of water was the main little problem during the run. When running on road, it is often possible to at least find a gaz station or little shop for buying or getting water. How do you do that in the woods? When the brain started to think about it, it was exploring all kinds of possible water sources… and I mean all crazy possible water sources. I saw a tree and thought could get to squizz it and have water from it. Or from the moss (think here… no rain or only a few showers since past two weeks… how do you think the moss looks like…) or from the pine cones that had fallen on the ground (YES, I KNOW! THEY ARE DRIED OUT ALREADY… I have been pointed this out a couple of times already now…)… the brain started to think on an uphill that if taking this little stone right there and throwing it right through the slope, it may deflate like a tyre, making the slope easier to climb (and NO, I did not try this). Reaching km19, was too tired to think and got to run 1.4km as two circles around trees (i.e. two laps of 700m). Felt good and crazy stupid when the brain started to tell itself that I could continue like that until the end of time… (which I did not listen to…otherwise I would not be writing here!). When reaching the Gardens again, the delicate feeling of the asphalt (yes, the tired brain is talking here) and the great music in the ears just made the legs forgetting all pain and tiredness and just flying downhill. S.O. E.X.T.R.E.M.E.L.Y  N.I.C.E. Reaching the bottom of the hill and Gardens entrance it was 24km perfectly. Saw a sprinkler for the trees, dropped my mp3 and sunglasses and just stood there in front of the water… BEST shower EVER! Of course in such case, it raises some eyebrows, but the kind Garden caretaker just agreed with me that it was nice to shower this way after a good run 🙂 Good shower, the plan was to get back home now… but the body had received what it needed and decided to run up&down the hill one last time 🙂 25km it became (and surely the left knee was a bit tired at the end of this final km…but the whole body & mind felt just.GREAT.!). Bike home, a bit of food, shower, massage and rest under the sun. Until it was time to meet a friend in those same Gardens where we walked (!) for 5km. Good recovery indeed… which continued with biking to the sea with a friend and diving into the cooooold water (what would you not do under pressure?!?!?). But it was actually nice with this heavy sun heating up the whole landscape. Easy bike home and then good rest for the day (I mean sleeping through the night with window and door closed for skipping hearing the crazy seagulls outside…).

Morning long run @7am: started @17ºC, ended @27ºC…

Sweaty day #5: because after 4 it is 5! like after Thursday, you will with high probability reach “Sweaty Friday”… Started the day with kicks, core and rehab exercises before heading to the pavement for a recovery run. Once again, thought that the body would be dead-tired after the kayak and the long run, but nope. Felt all good. Had been taping the knee with this blue elastic tape for a few days and if just placebo effect (because the sexiness of having a blue tape on tanned knee ain’t the top, I would say…), the knee feels good about it during the running. Easy pounding the pavement, almost continued too far, but turned back after 7km and then back home. Not many up&downs, just to rest the legs. All good. Lunch and easy rest under the sun until headed to the sea on bike where – hold on to your seats… – I did SWIM in the sea. This day I had taken my flippers as promised to my friend to swim along with her. And I was thankful for this idea, because it was fun. Not much swimming, but enough for having a good feeling. Then after enjoying a heavy hot sun, we got wet by two HEAVY showers and the second one made us decide to bike home and call it the day. Easy evening after that. A good Friday (sorry… “sweaty Friday”).

Recovery run @8:42am: 23ºC at start and 26-27ºC at end…

Sweaty day #6: And the week is almost finished, you reach the weekend with the famous “Sweaty Saturday“. Seriously, in this country I would have guessed for 1 or 2 (OK, make it 3) sweaty following days, but not SIX! Anyhow, once again had a great plan of going up early for running short intervals… You got it by now…did not work out so well and get out on the pavement around 9am, when the sun was already high and hot (I wish it would have been “only” warm!!!). No warrior would let him/herself impressed by this weather, correct? 🙂 so started with an easy warm-up and by its end, was already regretting not to have taken a bottle of water. I had in my brilliant training plan to run on a track those intervals. Where there is water available. Unfortunately the tracks were closed and I got to run on the bike path (which DOES NOT have water available… well, I did not have any money with me neither for stopping at the close-by supermarkets neither… smart plan, right?). It ended that the short intervals went as they went but had to cut 7 of them into two. Not that I planned it, but felt like stopping (!) after a short while and it happened that it was falling at half-way. Anyhow, got the whole thing done and it was just to get back home and shower and started to smelt under the sun (here I mean “resting”, but seeing the temperature I even had the parasol out and fell asleep under it. Woke up with the rain falling (and here we are talking CRAZY shower rain!). Waited until the rain started to reach me for going back home…and then rested some more 🙂 Evening out in nice restaurant – nice company, nice talk, perfect end for a “Sweaty Saturday” evening!

Morning intervals @9am: 25-28ºC

Sweaty day #7: So when it was decided to make the week of 7 days, nobody thought about the facts that SEVEN sweaty days are VERY much to handle at once! So this Sweaty Sunday started with core exercises and recovery run in the forest. So nice to actually could run there because the temperature was really nice. A bit tricky with running in the woods is that the path never looks the same…especially after rain and leaves falling on it! Anyhow, got a nice and easy recovery run, enjoyed a bit the sun from time to time when leaving the comfort of the trees shadows and then bike home for…yapp! More resting! Of course some rehab for the knee and then a bit of shopping in town before easy afternoon with friend. Just relaxing for last day of vacations before working again. Nice 🙂

Recovery run @9:15am: 20ºC
So was my sweaty week completed! Got lots done, approximately same distance done on bike and on feet 🙂 And definitely lots of activities which were not planned at all…that’s what vacations are for! How was your “sweaty” running week?

Morning uphill to reach the forest/trail path...

Morning uphill to reach the forest/trail path…

 

 

 

 

 

 


The days I…. (summary of a week without laptop)

(week 140714-200714) Running is easy…just jumping into running gear, lacing your shoes and hitting the road…But what a life when one’s laptop is suddenly hibernating and not wanting to wake up… Almost (?!) as painful as a knee not functioning as it should, right?…

image

The day I rested… As usual, started the week with a Monday. After four days running, it was high time for some rest. Being a bit late (and/our lazy?) on Sunday, no strength workout was done. Therefore it was time for it. And as usual, it took 30 minutes and felt so good afterwards…WHY is it so tricky to even start this workout?!?! Then core challenge still continuing… Having spent the whole day planning for an outing, bike tour it became. Two easy stops (one for water and one for early light dinner). All bikes worked perfectly and of course we had the company of Mr Headwind… Great workout with GET on a rest day. No need to add that the whole crew was pretty tired at the end of the day!

The day I’ve been cracked… Late up on Monday evening, but ready to run in this Tuesday morning, as at 10:00am, it was time for naprapath check. Easy pace run under the sun, knee quite ok but right hamstring making itself reminded…, stretch and nothing more. Felt a bit heavy, but having skipped the massage after this weekend long run, it was expected to have a stiff and slow body. At the naprapath, time for some cracking 😦 Back, neck, even had a painful massage on the front of the leg (where I am SURE there is NO muscle, just skin…aka therefore the burning pain, right?…), the knot in the top of the left calf… Well, yes, … once again, no dance on roses. (btw: dancing in roses IS painful, not that I tried, but sure if it!). Rest of the day pretty easy with some walking to get the legs moving… Skipped the knee rehab as was a bit tired. And rest day from core challenge as well. OK-day.

The day I closed my eyes, burn myself and could hardly walk… Well-rested on this Wednesday morning, time for intervals. Surely still annoyed because my laptop shows clear brain damaged…it was just to change and get ready for hitting the pavement. Decided to have my heavy training shoes instead of the fast light ones. So that my Achilles heels would not complain before and after (during? Nope, they never shout then). Easy warm up, including eccentric heel raises and stretch. First long interval went fine although too fast start. A short rest and then half the distance, slightly faster. Gosh, I hate this head wind that comes when you really don’t want it… (ok, you probably never want to have head wind…). Short rest and then second long interval, which turned into a painful distance length. Stopped after a few hundreds due to a pain on the front of the left knee cap. Nothing like before on the outside. Massaged a bit, did a few moves and then felt ok to run – although took it easy(er). The final km-interval went however pretty nice and fast…Well, a little thing just… I happened to close my eyes at a moment (!…don’t ask why I do that!) and crossed to the other side of the bike path directly into the bushes of nettles. The burning feeling woke me up immediately and kept on running to the end of the interval. Fully ok pace though… Then finished with an easy cooldown back home. The knee felt all ok then. But shortly after, the pain started. Could hardly change from sitting to standing position without a huge pain on the front of the knee cap. Called the naprapath who suggested to stop doing what is starting the pain (which mean stop “walking”, changing position… and basically lay down and not move…?!?!?). Noticed after a while that the pain was disappearing a bit when walking. Got a lot of reading done on “jumper’s knee” and sounded like it suited pretty much. Unfortunately, there was no magic solution to get this gone (and I mean “for good”). Ended the day with core challenge and core&stability + rehab for hamstring. Not a good day (for running…)

The day I cut my run into two… The evening training as well as the extreme massage I did on the thigh must have helped a bit, because when I went up on Thursday morning, the knee felt better. Not fully fine unfortunately. A bit sensitive. Enough ok for testing it on a short distance run. Am so happy to be able to run slow (!), i.e. the “Swedish runner’s knee” aspect seems to have disappeared. Took an easy 6km, enjoying the sun in the face during most of the run. A bit of stretch did help, but the knee felt a liiittle throughout the run. Shower and the day went on. A bit of walking during the day made the knee feel a bit better, although not fully ok. Decided to get some running done in the evening as well as it was looking ok. Same as in the morning: short distance (took it the other way around just – having the evening sun in the face then!). And once again, the knee felt a bit, but fully ok. More like a tired knee, than a pain in the knee. Same core workout as usual. Felt all good. Not funniest day, but got some running done there.

The day I let an egg fall on my foot… Friday was rest day. Despite this, got up early for doing pancakes as G was leaving early… What to do after that then… Chillout day really, with walk in town under real hot sun. The knee did seem to like all this walking… With all the reading done about jumper’s knee, got that the muscles above the knee had to be strengthened. G’s suggestion was doing the “chair”: back along the wall, you sit as if you had a chair under your bum (but you don’t…). Could get a few minutes (with rest in-between!) but G did all of them without the rest I allowed me… Did some extra stretch as well and abs on the blue ball. Enough for a rest day! Cozy evening to celebrate E in advance and late in bed.

The day I went for a long run and smiled… Japp, .the “late in bed” never helps before a run, except for races. Did feel similar actually (or was it the gallons of tea I drank on Friday that hindered me from sleeping?). Anyhow, only a few hours of sleep and up @6am without alarm: this means “Change into running gear and let’s go”! Saturday‘s long runs are pretty different than Sundays long runs. When you are done, you still have a full day with a city still awaken and can still do stuff… Had found a way of taping the knee to support (?) the knee cap (one of the videos here – I added as well a stripe perpendicular to those shown in the video (from above the knee-through the knee cap-under the knee cap)) and this is how I started my run. First 8km went pretty easy. Stopped for a bit of warmup with heel raises and stretch and the knee was reacting well. So went along with it. Got 8km with alternating fast and slow km and then 6km back home. Got 22km at a more than decent pace and a knee which did not complain…during the running. Back home, pancakes were waiting for me 🙂 Shower, breakfast and off I went for a massage (at this time the knee was pretty sensitive and painful – or just tired?). Anyhow, I would not have been able to run to the massage place. Ask to insist on the left knee area and right hamstring…which she did…OUCH! But if this is necessary to get better, so be it! Back home and a few washing machines later… What do you do when you have trained, massage, cleaned and the clock is indicating 11:11am still… 😛 A bit of rest under the sun – legs up to rest from the long run, and light lunch and then time for a bit of walking. Needed some sun cream and went to not one, not two but THREE shops for not even finding the one I wanted. But at least I got some walking to release any tension in the legs. And what best after a long run, rest under the sun, lots of walking… but a bike tour to get the long-searched sun cream you wanted?… 🙂 On the bike, the knee felt a little sensitive in the uphil as had to stand for pedaling but otherwise, the legs were undecently fit for this day! And unfortunately, not even the large supermarket store had the sun cream I wanted. So I settled for another one (which btw can be found in the shop less than 200m from home…no comment…). Does not matter. This was a very nice way of ending the day. Light dinner and then Batman on tv (not all of it, as I was pretty tired…but still trouble sleeping with all the noise outside…).

The day I went for an easy trail run… When the sun went up, it took a while before I noticed it. Sundays are (or should be) done for sleep-in…except when the weather is expected to turn to warm/hot shortly after 10am… Running gear on, warm tea in the stomach (did not have time for ice tea yesterday… or more likely, I forgot to prepare ice tea on Saturday evening!) and on the bike for warming up an easy(er) way before terrain run. All good to get to the Garden. But when the run starts with one km UPHILL (and here we are talking STEEP uphill), you wonder if this was a good or bad idea. Anyhow, got a full 10K in the woods, loosing my way only 3 times (!) and ensuring to stay on clearly marked paths though. When a km uphill is forcing for walk and get close to 9min…THEN you are talking trail!!! And surely when the final km in the forest is so steep that you have to walk it down (yes, I know…some are so good then can jump down such slopes, but I am not one of them!), surely you are on terrain! Such a relief when reching km9 towards 10 and just unleashing those legs on light downhill was sooooo great! and not only this, but when entering the Gardens, there was still this wonderful km downhill which I used for warmup at start. It went down this time and so crazy fast, I just smiled AAAAAAAAAALL the way (and even continued to run outside the Gardens to finish my final km 🙂 ). All good then. Trail-run for the month? check! A bit of stretch and bike home afterwards. Prepared right away some ice tea and then on the mat for core workout… and strength exercises as well (were planned for Saturday, but felt like not doing it then). The body felt pretty happy after this and needed some well-deserved rest under the sun (and needed a nap as well apparently!). Skipped the plan of biking to the sea, too tired for coming back! So reading and chillout afternoon, when the temperature measured from the kitchen were above 30ºC… Not a bad day, not at all! Completed the day with some good food and a bit of celebration for E with chocolate ice-cream, chocolate brownie and chocolate hundred&thousands with crunchy cake under 🙂 Yummy! Now time for finishing this week review!

Rain, sun, hot, average temp, knee pain, sunbath and some runs as well… Finally the week ends… On the way to be better… (otherwise, all those core and strength workouts will be a good preparation for “Beach 2015″…!)

Have a great running week!

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Nice and hairy cows we meet while bicycling!


How to train under tropical weather conditions…in Scandinavia..

And here it comes… The complaint about three weather… Well, no actually. I like it hot and surely the sweating ain’t fun, but at least I can workout…

Long Wednesday (how comes that this specific day always feels so extremely long and stretched…) started early…. Well, the clock rang early, but the thought of getting out of bed for sweating on a bike was not too appealing, therefore remain in my pillow for a while. Still, when you are awaken, better go up, right? Core exercises directly from out of bed and then work, work and more work. Not been out until the afternoon, and the temperatures had been crazy warm. Yes, tropical! Could got hold on a bike for T and decided for a bike tour. First stop after 11km for water and admiring the little harbour we had reached. Then headed home, but the energy storages were clearly empty, so short stop for buying baguette, ham, chocolate and yoghurt.

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Right on the clock!

After the stop, of course three headwind joined the party until home. Tired, still had rehab and strength workout to do… Feel so gods when it is done (and if done late, it does not feel at all because you fall asleep before even noticing it…).

So well-rested, ready for intervals, just took off this morning (“long Thursday”) for a 5K and 3*1K. Without counting with the temperature already up, the sun got rid of the clouds… Warmup felt stiff and heavy (or was these my “middle names” nowadays?). The 5K felt ok, not more. Could have run longer certainly, but not faster. Fully satisfactory. Ran straight for 4.xkm and decided to turn 180° to get back home…not hearing nor noticing the bike being me until he almost hit me… Really sorry, mate… Should not go in your line… Got this first part out of the way. Then intervals. Fully satisfactory, although the headwind made my life more difficult as well as liiitle something in the knee (I think?) turning the last km into a “400+3*200”. Still fun to run it 🙂 A bit of cheering from bikes and cars does make the run easier. The little grey cloud on this run was the little ache in the knee during the cool down. Stopped immediately and walked home. Real happy to see the body reacting well to the run.
Fastest shower ever and then work. Forgot lunch and got a huge smoothie after last meeting at 2:30pm. Did fill the belly, but when we decided to go for a walk to town, the return was a bit painful (hungry and tired never go well together…).
Day completed with pasta Bolognese and MI2 on TV. Tired now. Time for sleeping. Tomorrow is expected to be even warmer…

Tjingeling!


Pain, pills, scream and tears – a regular week under the sunshine…

(Week summary 20140609-20140615) – Sunshine was probably the only positive part of this week’s training…

Following the thought that the knee could have an inflammation, I did start an anti-inflammatory pill “treatment” on Sunday. Monday I took one tablet pretty early in the morning (as it makes me sooooo exhaustedly-tired, better take it early and avoid falling asleep at the office…). Decide for doing easy core before work, just to remind the body that there would be some running at lunch. Early work – and then it was finally lunch-time. Picked up my running colleagues and settled for an easy back&forth to the bridge. Felt pretty naked without my Garmin on my arm (had forgotten it at home in the morning), and decided to follow the slowest of my colleagues… Which was not THAT slow. Let them run up to the bridge while I ran back&forth on flat road until they came back. Did some stretch while waiting as well. And hang along when they were back. THEN the knee started to feel. Pretty diffuse ache-feeling. Probably would have hurt/ache more if it was not for the anti-inflammatory tablet (which also probably started to stop having an action on the inflammation by this time…). Stretch afterwards. Not really fun afternoon with “ache-feeling in the knee”. Pretty tired in the evening, anti-inflammatory pill before bed and lots to think about…

But when I woke up it was Tuesday 🙂 Decided for reason this time and did light core and stretch and went for a rest day. Much at work so it would have actually been nice to run afterwards… Restaurant outing to skip the cooking for dinner. Greek 🙂 Yummy! Easy evening with little walk and then bedtime. Anti-inflammatory tablet morning and evening.

Although when there is an early bedtime, this often means early wake up. Wednesday 3:30am birds singing and sun already shining. Changed to bike outfit and went for an early bike tour. Nothing fancy, 23km on the hour. Then light core and stretch. Nothing much happening. Anti-inflammatory tablet in the morning only. Reason being that I would go to the physiotherapist the day after and I did not want to arrive with no pain/ache in the knee… Got to bed by 7:45pm and did not see the clock turning to 8pm…

Thursday – Way too early up (!)… what do you do then…if you cannot run, want to skip the bike, and definitely not feel for doing core training… Anyhow, the knee felt a little or not at all. But the body was pretty stiff of not doing anything really. Got to meet the physiotherapist at lunch break. Took not long for having his view on my knee: “Runner’s knee – Swedish style” (aka “löparknä”). I write “Swedish style”, because “löparknä” seems not to be exactly “runner’s knee”. And indeed when I read about it, it does not fit fully. Whatever it may be called, I got 3 exercises to do (leg pull with elastic, side plank with leg&arm lift and one leg bend with little book under the heel). On the top of that, was added stretch exercises…and not 10-15sec like I usually do after running… THREE (3) TIMES 60-90SEC!!! each knee. 2 positions… We are talking 12minutes stretch (without counting the time to change the knee position, the change of knee and the re-adjustment of the pillow under the knee otherwise it would kill it…). Yapp, what you wouldn’t do to get better… Fortunately (for me) the first time I did this rehab serie was today – Thursday – first day of the World Cup, which made the stretching way less boring that it is actually (and yes, it was boring to stretch!). A bit disappointed match as well, so in bed after the first half… Back to the rehab plan: to do everyday once of twice a day. Stretch can be done extensively apparently throughout the day (like I have nothing else to do, right?…). Run can be done but only short and if it does not get worse afterwards (or under). Check in two weeks. In the meantime, no plan for races in June/July/August – apart from small short races that would be nice to have in training mode… BUT to get better, as I say, one should do what is necessary to be done! The main races are in September/October – so not a chance I am NOT rehabing until then!

TGIF! Went out for an early morning run and seriously… changing for 5km ain’t really fun. and the pace was pretty dull as well…and the body felt sluggish and heavy…and and and… Yapp! Lots to complain about, if it was not for the beautiful sunshine and lack of STRONG wind during this run. Started to feel the ache in the knee after a few 100s but it seemed to release after 5km (therefore I pushed the run to 6km… and yes it was pretty tempting to go for extra 500m…or why not a couple more km to get to 10km…which I did not do…). Pretty early at the office for meeting with Sweden and then Japan (when I closed my day pretty late the day before to work with the US…). Much to do, lunch that went too fast and did not help to get all the thoughts out of the head as a good run would do, and back to work. Done the knee rehab and the stretch AND I added a torture moment in the rehab (which I adequately call “torture with coca cola bottle”). Having no foamroller at home, got suggested to use a 2L coca cola bottle…for massaging the ITB (side of the thigh aaaaaaall the way to close to the knee). Was planning for 5min easypeasy and seriously started to scream after 10seconds… Could get through TWO (2) long minutes with loads of screaming (and a bit of swearing probably). NOT A CHANCE I AM HOLDING 3 MORE MINUTES!!! then I changed to the right leg and it took a full minute before it started to get a bit painful. But definitely feel the difference between left and right! Quick shower and got myself on the soffa for the match…and fell asleep before 15minutes had passed. Awaken during the second half and then to bed. No problem at all to fall asleep deeply again there… Heavy week and no training = pretty tired!

As a result, Saturday got me up early (!) and I took the chance for getting out in my running gear. The knee had been “feeling” since Thursday (i.e. from the day I started the rehab) and did not disappeared at all since then. Always a bit diffuse feeling/ache in the knee. I did stretch several time at the office on Friday (standing in front of my desk… not looking strange at all with me pulling me knee to my butt and getting it this way for 45sec a couple of times throughout the day…). Did some stretch during this morning run (laying on wet grass, asch!) – quite ok, but once again, we are talking about 6.5km… ;( Breakfast after that and some biking to release the legs and knees. In the afternoon, I got to my rehab program once more. Nothing strange about the exercises, but seriously feeling tired in the legs to do them… Is that because it is 2 weeks after Stockholm marathon and I did not really run since then? nor done any activity? The torture with coca cola bottle went sliiiiightly better, with less screaming, but then replaced by tears (and cursing…) for THREE (3) long minutes! (Yoooohooo! 1 more minute than the day before!). Pizza for dinner and movie to relax and fall asleep.

Sunday always arrives so freakishly quick in the week! Early up (I think this was the theme of this week “early up”…) and as I am not allowed to do long runs (nor medium runs btw), I jumped on my bike for a long workout-type. Not really motivated, did not take time for even having breakfast before leaving. Just biking around and hoping for getting 44km (doubling Wednesday workout distance). It turns out that I am pretty good at estimating the distance but on foot and limited to 36km… Because despite taking a long detour, it turned into being short on km when I was heading home. So had to take a little extra round to get to 41km…noticing that this was pretty much the pace that marathon world-record and fast guys are running on…on their own feet…and me on my bike… I tried not to cry 🙂 Hesitated with starting right away with the rehab, but was unsure if the legs would like it. So took a bit of time to prepare smoothie with nectarine and banana and croissants 🙂 before getting rolling on my coca cola bottle. 3min ea leg. Almost no screaming, a few tears and a crazy fan encouraging throughout this painful rehab (indeed I did not want to kill the enthusiasm when I thought “Saying “Come on – 2min 45sec left – you can do it” is NOT really encouraging…!). After the torture, came the rehab and it went “ok”. The balance exercise on one leg feels better, but the side plank with arm&leg lift is NOT fun nor easy to do… Spent the rest of the day chilling out and then massage-time (have noted that the top of the bum-muscle was pretty aching since a few days, which corresponds to the start of the rehab. So better to have someone else pushing there to release the pain as it is real impossible to do it yourself). And once again massage does not mean relaxing, nice, or whatever you may think. This is purely painful! Discovered knots in the middle of the back, in the neck…and this was the “nice” part. The thighs, calves and hips were not to play with. But once again, if pain is necessary to get rid of the pain, then so be it! Biked back home, knee still fine. Early dinner and then just in time to get ready and see France starting soon to play in Brazil.

All-in-all, a very sunny and warm week – all done for running…which unfortunately was not on the program this week. Hoping the torture massage, the stretch to the extreme, the lengthy rehab exercises and the way-too-short-allowed-runs will soon turn into regular weeks of training. But once again, better have this now and getting ready when summer arrive, than having it continuing and standing on a starting line this autumn with a malfunctioning knee…

Keep on running!

 

 

 


Recovery, recovery…Aaaaaand more recovery…

Week of rest and recovery ain’t often very exciting to talk about. Just like last week. Travel for work was suiting perfect with a week of after-marathon recovery.

Tuesday started early and finished late. The body felt all ok and the knee even allow for wearing high heels. No swimming as planned as 1) the swimming pool at the hotel was close to the breakfast room and tables (I mean REALLY close) and 2) the pool was only opened in afternoon and late evening when I would rather have gone up early for a swim.

Wednesday was a bit better for start, did a light core exercises and little rehab. Nothing much really, but it felt nice to actually do something. Day spent at work went fine, rainy weather and changed my high heels to running shoes in the evening before going out. Went all fine…until we left the restaurant and had to walk downhill to the hotel. The pain in the left knee was excruciating when walking this way. I tried walking uphill and it worked without problem. When reaching flat surface then it was better. Meaning? the left knee is NOT happy. Tricky night with ache in the knee coming back&forth.

Thursday felt a bit better in the knee, but still this day was filled with little aches now and then. OK, the high heels could/should have been skipped, but they were not. Evening was nice to change to jeans and running snickers! Good night sleep aaaaand…

…it was Friday already. Up early to get my first flight home. 25 minutes for changing in Paris and then home…without my suitcase. More rest during the day (read: doing nothing…). A bit of bicycling in the evening and it was it.

Saturday had arrived and got some bike done again, but no real workout. The knee was still aching a little now and then, so decided to skip doing more training. Spent the afternoon under the sun with the monsters and then a very nice evening at friends. Delicious Indian food had been prepared and served 🙂 Not too late home, it became late though when getting to bed.

Sunday got the sun up way too early. Decided to test the knee and went for an easy run. 3km warmup on asphalt to reach a running track. There I decided to go for 25 laps (or 10,000m). 4K clockwise, water – stretch, 4K against the clock, water – stretch, 2K clockwise, water-stretch and then 3km back home. The knee did not like at all this outing. And it was well-noted. No swollen knee when reaching home and it felt all ok to walk afterwards. However the kicks done in the afternoon felt pretty hurting 😦 Decided then to go for anti-inflammatory tablet in the evening and see whether it helped. Got tired pretty quick from it… but the knee felt as “normal”.

So was the end of the after-Stockholm marathon recovery week. Nothing really fancy nor fun nor exciting from a training perspective. Only a boring reminder that the knee was not fine. Have to check this and get it solved. More later…


Recovery, easy and cold…

Back home after a long train trip…definitely still on a cloud, three days spent in a more than easy way…

Sunday was set for recovery… up with the sun (ok, little after, but way too early anyway), had to change the clock in all “non-automatic” clocks at home and then … time for some bike. Chose an easy route, without many up&downs (let’s be honest, it was pretty flat!) and sun shining and no wind… took 27km to decide that it was enough for today. Listened in the meantime to 2 podcasts from Runners Connect. Started with “How to reach your potential while balancing work, family and everything life throws at you: An interview with Nate Pennington” and then continued with “Is Focusing on Race Goals Holding You Back? Why your first priority should be improving your ability to train. An In-depth Interview with Greg McMillan“. Both gave quite good insights and food for thoughts. Nothing’s easy in life, better get used to it! After back home, took a green mix with fruits and then went for a looooong thai massage. Surprisingly no as painful as I would have expected for a day-after-race. Then not much for the rest of the day apart from little restaurant celebration with GET (my nice result and E’s soccer tournament). Time for bed after that? Unfortunately the mind was not at rest and it took long hours before hitting the pillow.

Monday was not planned to be an early morning (well, it was at first, but nothing in the body felt like going up and it took lots of snooze before deciding to leave the bed…by then it required fast preparation to get on time for work…). All good during the day, full with meetings and it was a real pleasure to jump into running outfit when arriving home. Drop-off at the dance and then took off for a bridge run. Easy planned and easy executed…OK I had to have a bit of fun as well. I met a ferry at a specific station, 2 stations away from the one I planned to take. Approx. 2.5km by foot… Game on! The ferry left the station and I left by foot. Not seeing it coming after a while, I thought it was the other line going to the other side. But reaching the intermediate station, I was a little after the ferry, that left when I arrived. Not a chance I would let it win though! I pushed a bit (ok, way too much for being after a race), having the final km at a very indecent pace and arrived with a smile (and no more breathe!) just when the ferry arrived at the station. Large smile, telling them they were pretty fast. The girl opening the gate looked at me a bit puzzled and asked whether I was the one they met two stations before… 😉 After that, stretch on the ferry and run back home. Final stretching and directly putting my feet under the table for enjoying spaghetti with green peas and ham 🙂 Yummy! Late evening once more after that. Not much sleep…

And we arrived to Tuesday… not much sleep is an understatement. When the clock rang at 5:00am, I seriously wanted to swear and wondered who was stupid enough to set it that early… no need to answer on this one… took 5 minutes to go up and had to change my gear plans as the thermometer was showing…-2ºC!!! Brrrrr…coooold. Already up, so as good to leave for a run. A bit stiff in the legs (!), it went fine running and would have continued longer if it was not for …oooh, yes… had to prepare breakfast before going to work! Good morning meetings, followed by sunny sushi lunch in very nice company and chilling out under the sun a bit before getting an ice cream and heading back to work. Long afternoon in meetings and then time to get back home. Had been exhausted all afternoon… no wonder why! Got to help for the dinner preparation: steamed potatoes with dill and gravlax. More tired after the dishes and clothes folding and I still had to search for flights and accommodations for Rotterdam… I know, I am a bit late for this one… awaiting answer for an apartment there. Hope to have an answer tomorrow and it will be booked!

Real easy days after the race. Still difficult to realize I ran this fantastic race on Saturday, if it was not for the medal I have been wearing around my neck since this day… Check the website of Stockholm marathon as would like to register for the Swedish Championship… 60 days to go! Nothing…nothing at all… How will this work out…..

For now, focus on Rotterdam and its world-record-fast route 🙂 11 days to go!!!


35-24-2-23: Figures for this end of the week…

Embedding two days in this post (that can be called “efficiency” ! 🙂 )

Saturday started early with the alarm clock ringing at 4:45am (yes, you read correctly!). But seriously, had too much to think of and prepare so, I decided to stay with my pillow for a bit longer…trying to figure out how I would make the 33km long run plan with a 7-years old with me on bike… Up @7am, time for pancakes (this time I took three before they disappeared…) and then drop off to training camp. On the way back home, got a friend on the phone so I could be alone during my long run (thanks!). Not that it would not have been fun with a biker with me…just a bit slower (and more cheering from me would have been required definitely!).

Started around 11-ish, where the sun was already high. Had 0.5l water and 2 gels with me, which should have been enough (I thought). 10 easy km which were run 20sec/km faster than what I planned (but there was this other runner ahead of me, and his footsteps were really nice to follow…perfect tempo!). Got my first gel before ending the slow part. Then alternate fast/slow km during 10km. Lots of fun for those… well, when you do not have heating sun on your head, strong headwind (of course during the km you have to run fast…) and a bit short on water supply (because you really want to get a shower while running then!). Second gel taken before the end of this second part of the workout. And then there was no more water supply. With regular weather conditions (read: “we are first week of September and this is Sweden… where is the rain, wind and cold…?”), this could have worked to complete the workout maybe. But yesterday was tough. Easy parts and fast km in-between were fun AND tough to run. Had a cheering friend passing by with her car while I was in the middle of a fast (read:”TOUGH”) km and this was what was necessary to get my legs fire enough to get to a faster pace! (Thanks, T!). By km28 it was a bit too hot to start the fartlek without water or energy. In normal circumstances, I might have (stupidly?) continued, despite the lack of energy obviously appearing in the whole body (Note that the mind was still sharp… Hum! sharp? saying that it would be fine to even continue without water?…). Anyway, stopped by a gaz station and bought a powerade. Had 3/4 of it and then fit for fight again, i completed my 2km of alternate minutes. Then it was only easy run back home (and for not changing the apparent tradition… 2km extra on the program as I changed a bit my route while running). All-in-all it became a 35km under hot weather conditions. Longest run ever now since Stockholm marathon in June! Felt great to run that long (actually I prefer 36km than 35, but this would do for now 😉 – The achilles heels felt fine (back to normal?) and the heel fat pad on the right foot felt a bit aching and tired, but this is to be taken care of. 24ºC (at least) is what I estimate the temperature for this run.

Spent the rest of the day…resting. Had an ice-cold bath right after the run and then legs up for a while. Must have drunk a litre of coca cola between the large glass right after the run and then the 3 small after while eating… No worries, I needed this 2l coke bottle empty to use it for massaging my legs (instead of a foam roller…).

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Sunday was way easier (I thought). Late awaken (6am…) and then a bit of chilling out before going out and shopping. Rest day with easy bike to lunch. Hot lunch under the sun (i.e. it was very hot even for me! Felt like I was almost melting…). then more biking back home and light run to pick up a broken bike afterwards. TWO weeks (+ 6 days) left before Berlin marathon. Can you believe this? Had to review the course map this morning as I cannot remember all the parts I ran last year (well, up to half-way it feels like a blur or like it went way too fast! after km34 it felt tough and then km38 onwards were a real pain!). SO, checked again all the route, the expo, what has changed aso… Good start for the day!

Now it is 23:xx and the washing machine is finally quiet. A bit of clothes hanging before sleeping and waking up to another (busy) week.

 


How to forget a rubbish run

Yesterday was a day “without”, no doubt about it. Sunshine at lunch made it possible to change to running gear for planned intervals. Felt fine from start, little sensitive heel but ok. Easy warmup brought me to the tracks I planned to use but a full-scale school was using them. So aimed to the road again. First interval was already slower than planned, but they always seem to be this way…so after the rest started the second one and it turned pretty bad. Decided to skip it and take longer rest. Third interval was slightly faster than first one but still slower than expected. Not to good for the motivation. The heat from the sun was not helping either… Started the fourth interval but cut it short and turned back home. The only positive in the run -if any- was that I did not give in and take the bus home. I continue run/walk and got a rubbish 10km out of this lunch workout. Just had to change and bury myself in work to forget this…
The heel was not happy of this run, making itself reminded from the first interval. So to keep on the safe side, better resting…

Today Wednesday, the clock was set in 4:45am. Took 7 minutes to get up but then changed and hit the road. No music, no real objective set, apart from getting at least a 10K or maybe 1 hr run. Started real easy and it remained this way; low pulse and decent pace all the way. 15km later I was able to do a fast acceleration on three last 500m before jumping in G’s bike and aiming home. Took a detour to get done pains au chocolat for breakfast and then got easy 5K bike a well. Lots to do today, including a visit to the naprapath for an additional season of Shock wave on the hamstring and both Achilles heels. Have read that there is no documented researches showing that this method would help, but seriously at this point, why not trying… Got to the point of extreme pain during the session but knowing that it is only laying a short time, could bite my lips and endure the treatment. After that, both heels were fine the rest of the day. What a feeling! Got a few bike km to pickup G&E at their activities and a liiitle ache came while biking. But now it is fine.
Had planned some core workout before bedtime, but do not want to even jeopardize this, so will postpone this to tomorrow.

Time for bed, beauty sleep definitely needed!

Berlin: 24 days to go!

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Dark start...

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Spooky river

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Final sight before running uphill


Easy start for a new week…

With the rain falling in the morning, the motivation for running was not at the top. So took a good core workout instead with the hovers variations and some heel raises. The hovers variations are fun to do, and painful, but fun… and painful…and fun… 🙂 so nice feeling when it is completed (that you forget the pain you felt while doing them!).
Work morning and them easy quick run at lunch. Got a 10K at easy pace, although some of the km were faster than planned. The pulse is a bit tricky to follow. At a certain pace, there its no way I could have a low pulse.so I stopped and took it…and actually had a low pulse… Ok then! A bit of biking to and from the office and more work to do.
Quite easy day.
Have been taping my heel during the day, to see if it helps for the little ache I felt since Sunday…either I do tape incorrectly, or it is correct but not for what I have…
Rest now so tomorrow will be even better.


And then it was time to chillout…kind-of :)

Definitely taking a rest day today, had a nice easy bike tour in the morning between two rain showers. And what to do when rain is pouring outside and it is rest day: steadying 😦 and then shopping a little 🙂 Evening was dedicated to long workout:

– VSA legs *2

– Core & stability thorough long workout

– Mobility workout

No need to say that after 1hr50min of workout, it was time to shower, get a glass of water and go to bed 🙂

Tomorrow and the whole week will be very interesting for planning running activities…

 

Berlin: 28 days to go!!!


Enjoying the sun with a Monday run

The week started with a lack of motivation for running a morning little run. Took therefore the opportunity to do a long core&stability session (which I cut on Sunday evening). One hour later, quick shower and start to work. Lots to do all day. Biked to the office after lunch for afternoon meetings and by 4:45pm I was changed from business woman to running chick 🙂 Would have taken ca.10/15minutes to take the ferry and jog to the start place but nope! I took the 5km over the bridge to reach the start. This evening I was running the route of the Göteborgs JubileumsLopp (GJL). This race is planned to take place every year from 2013 up to 2021 when the city of Gothenburg will celebrate its 400 years. Anyway, the race organizers have suggested to test the route every Monday evening. So why not? Met a few runners (one from my club and one who recognize me from the forum…) and we started easy pace, ca.5min/km. I had planned a REAL easy pace of 5:30 but the ones I was following were at a good pace. The route is quite simple: flat-flatflat-flatflatflat-Ooops a bridge-downhill-flat-downhill-flat-flatflat-flatflatflat-arrival 🙂 While reaching the “Ooops a bridge”, I took a pace which was feeling better for me but left behind my group. Felt good so….so good that I reached the woman in the head of the line before us and by 1km after the bridge I was alone with just the head runner before me. Could not slow down as I did not know where to go, so had to get and keep a faster pace than planned… Pretty fun though. Completed the run of 10K in 48min or so and in total for Monday it became a nice 15km. Back to the office to get my laptop and then jumping on my bike, taking the ferry and then ride home. A bit more work at home and then a good night’s sleep.

Great way to start the week indeed! And yes, got a blister on the right big toe, which is not to fun to live with. So googled all possible solutions to get rid of that. Heel feels better, but recovery will be long…

Berlin: less than 5 weeks ahead…

 


Long run under the sun…

Started the day early so to have time for breakfast before biking to drop E at the ferry. 20 km bike (return) with GET in one way and GT back home. Took real easy at home after that, enjoying the hot sun of this Saturday morning-and-lunch-and-afternoon…
Around 3pm, changed to running gear, prepared water bottles, extra snacks, bananas and gels. Bike for GT, ASICS GT-2000 for me 🙂  Real slow pace at first, even for T… But the heel was feeling a little so did not want to push it. Was expecting anyway to have it warmed up by km10. Ricky to run under the heat, good choice not to have singlet on! Caps and sun glasses were a must really. By km9 got a gel and water, i.e. enough energy to continue. As expected, the heel was by now feeling fine and had a good pace. Talking level definitely despite the heat and the sweat! Got water by  km13, although could have had it slightly earlier… Reached the ferry place 50 minutes in advance and 5K were missing on my expected distance run. So left GT at the station and ran an extra 5K to get to 20K. Then pause which took 25min, when I thought would be max 5/10. Got to take a banana, half a Coca Cola, some fries and a but if hamburger. Thorough stretching if choose under the sun… So when E arrived and it was time to run back home, the legs felt heavy like stones. Took certainly several km before I could get to decide for them on a slightly faster tempo… At pit stop, I incidently twisted my ankle while crossing a tram way… No fun, ache, but able to run. So went along! Nice to finish this long run with an extra 10K, making today’s run to 30.4km, longest run since second well of July. Nothing really fancy, but happy to have completed it.
Note that the pause of 20+ minutes was way to long and I will not do this again!

Well-arrived, took a 15min ice-cold bath for thighs and heels pleasure…not! Did a thorough massage of the right heel and then kept my feet up for a while.

Got to cheer for the Midnight Run taking place in the city, regretting a bit not to be part of it.  But better rest the heel than  running 10K race after a 30km outing…

Now time for some rest…


Recipe for fast intervals…

Take a good day rest on Monday. i.e. NO running, NO biking, ONLY rehab training for the heel (we want it to be better, right?).

Read the first five pages of the prologue in “Lord of the Rings” before sleeping (in Swedish so you sleep even better, and read it loud as well…)

Wake up earlier than the birds on Tuesday morning and get a glass or orange juice to wake up a bit (or not…)

Have your training pants on if you feel cold a bit – but just so you know, you will get warm after a few minutes…because you started to train your legs (VSA legs *2).

Open the window completely before doing your thorough core & stability station (I told you it would become warm…probably the training pants are no longer necessary!)

Stretch a little before rushing to the kitchen and prepare pancakes for small monsters (try to grab one or two before the pile is disappearing…).

Rush to the shower, get your clothes on and drop everybody at first day at school before rushing to work for first morning meeting.

Have your last morning meeting lasting 35minutes longer than planned so you’ll have to throw all your stuff in your bag, change your high heels to sneakers and run to the ferry which is  nicely making you noticed that next time, running this pace won’t make it…

Finally arrive home, proceed to the fastest clothes-change in the world (seriously, probably close to Guiness record…).

Skip the 5km warmup easy pace for a 2km not-that-easy-pace (but seriously, there is a meeting in the early afternoon…)

Drop your singlet at a random shop because it is too warm already and tell that you will come back in ca.45/50minutes.

Continue the “not-that-easy-pace-kind-of-warmup” until 2km is reached and streeeeeeetch.

Set “Dj Eclipse” latest mix and off you go.

Do you best to get 2 intervals 5km @20:44 & 21:26 (with 5min rest in-between)

BTW! Stop after 200m of the second interval to ask to a random person working in his garden if he could give you water (look desperate? no need to push yourself… You have already run an interval close to your PR so you do look already tired, sweaty, desperate… water should come right away!)

Finish your run without forgetting to pick up your singlet where you dropped it.

Climb up the stairs home

Shower ice cold (you won’t have time to bath your feet only as your meeting is soon starting)

Get a pear, a banana, a milk chocolate on the table and start dialling for your meeting.

If by any mean, you still have strengths left, bike to the soccer practice and play your coach role for 1hour 30 in progressively colder and winder climate (with the sun disappearing as well). of course, you’ll have to bike home back…

 

Really good day – so time for bed really and see how tomorrow will be!

Berlin: ONE MONTH TO GO!!!

 

 


Was it a Wind of Change I felt?…

Let’s start with the disastrous run yesterday, with pause every km to get the pulse down back to “normal” despite the extremely slow pace and finally ended after 4km as the heel was not feeling as it should. Well, I could have continued to run, but would have probably not been able to walk today… Hmmm, actually, the heel was feeling much better as soon as I cross the door and gave it a warm shower. Rest of the day went fine and no ache at all… What was that then?!?!

Decided to skip the planned intervals session today (Sorry, A…) and focus on a very thorough core-stability-legs-mobility workout instead (and all this before breakfast):

– VSA legs (*2):

– Skater squats 35sec
– Plies squats 35sec
*****
– Leg circles (12 each leg)
– Thigh lifts (front/side/back -12 each leg)
*****
– Kneeling legs thrusts (12 each leg)
– Opposite kneeling legs thrusts (12 each leg)
– Kneeling heel thrusts (12 each leg)
*****
– Side thigh lifts (12 each leg)
– Bent kicks w/bend knee (12 each leg)

Each part done twice.

– Core & Stability workout as follow:

3* [Jörgens transverse muscle 15
Single leg lowering,
+ both legs lowering
+ straight legs]
2* [single leg push press 10 each side
+ regular hover w/ bottom lift 10 each side
+ side hover w/ arm+leg raise 10 each side
+ Abroller *10
+ Triceps press sitting 10 rep]
2* [back extension 10
+ staff 6*5sec (not completely close to the floor… but getting there/5sec rest)
+ “table abs – 2 legs” 10
+ bench dips on low table *15]
2* [S’s program excl. hover but incl 1/2 Vs 10sec
+ Ball bridge 12
+ Rowing *20]
2*[“walk with ball” *20
+ “walk on the floor 10 each leg
+ Standing knee hold *12]

5-10sec between each exercises or rep
1min or so between each serie
Vs were sometimes half-Vs, but still maintained 10sec

– Mobility:

12 exercises focusing on stretch and mobility

and of course eccentric heel raises (which I learn today can ALSO be called “eccentric heel drops”, as the heel is…dropping (and then raising..)

So good in shape to start a full working day. Got confirmation of my seeding time from Stockholm marathon has been received by Berlin Marathon administration, but they did not tell whether I would be in a faster group than this seeding time (which I would like to be…). Will probably have to convince someone at the exhibition in Berlin to put me in a faster group …

Have been checking a bit to eat GOOD today and drink well. Ended with LOTS of water drinking, quite a few tea cups as well and finally at the end of the day, can tell that I have not felt tired whatsoever during the day but now I am ready to pass out…

Because probably the bike tour of 40km in the evening have made the body and mind at peace and now it is time for bed. The bike tour started with long sleeves from SF marathon and jacket from soccer. After 3km or so, the soccer jacket went off and after 15km the long sleeves was also taken off. A bit chilly indeed (17ºC, but super-duper-strong headwind most of the time) – but rather bike this way than being too warm. Have realized that would I have been running I would have been cold probably, but biking was ok. Both heels have received a special treatment after the biking, i.e. 3*5minutes in alternative hot and super-cold bath. Hopefully this is going to help the recovery.

Now I will finish my chamomile and orange blossom infusion and head to my pillow.

Berlin marathon: 6 weeks and 3days to go… (and yes, I have already started to look at 2014 possible marathons and other races… is that ok?)

image

Of course the wind cannot be seen here...


Summary of a Worthless Week (with capital W!)

Not much writing this week but nonetheless lots of thinking! A bit of summary for a worthless week, when the hope was to get back on track (but for real!)

Monday:

Easy run of 14km in the morning – nice to have the sunshine. Still feeling ache in the calves and the thighs. Aches from excessive exercises? Really? Cannot be the following of Friday’s bike tour… Not that many days after and a bit of rest in the middle… Compensated with VSA legs (*2) as well as the Advance core workout suggested by Pfitzinger (well, advanced does not feel extremely difficult to do, but let’s call it the same way as in the book…). Eccentric heel raises still done diligently…

Tuesday:

Ouch! Unbearable calves pain… Decided to skip the heel raises but (stupidly) ran to the swimming pool (REALLY easy pace) with GET on bike. back and forth added distance to 7.5km, painful and the way back home was under heavy and steamy sun… The swim tour ended with a lazy 500m swim and a few jumps with the kids. But seriously, should have stayed in bed (or in a bath of cold water with ice cubes as it is supposed (!) to help the calves/heel pain). Not fun night…

Wednesday:

Rest day (from running). On the bike and completed a nice 28.7km bike tour to the islands with the kiddies. Pretty easy pace, calves and thighs making themselves constantly reminded. No additional training on this day. Apart from the outing, not much fun as far from being able to run…

Thursday:

Rest day (from running AND biking). Yes, BORING! Done a thorough core and stability workout, but rest of the day was chilling out and walking to/from the city. Heels not liking it too much.

Friday:

OMG! Already Friday?!?!? Heels feeling as normal, calves as well so went for a morning run (low pulse). Same 14km route as Monday’s (i.e. with hills….). Went pretty well, got the whole run 1 minute faster and the fastest km downhill under 4min/km (Yippie?). But the feet were hurting a bit after that, especially the second toes. Had forgotten that when running with the (2A)-shoes the second toes were getting a bit hurt while running more than 14km (don’t ask why 14km, but it was like this. 12km – OK. 13km – OK. 14km – NOK…). Tried to chill out for the feet after that, but when the run is done early morning and you have the whole day ahead of you… ended with back&forth to town on foot once more. Crazy night – drank camomile tea with orange blossom but seriously if falling asleep 2hours later is the effect… I’ll skip it next time!

Saturday:

Morning run of 10K (with too many hills…which is apparently not good for the … heels ! ha ha ha!). Felt fine, but at this pace, cannot really complain! Sunny, sweaty and tired afterwards. Spent 15minutes of ice cold bath for the feet. Hopefully it helps? Afternoon recovery bike tour with GET of 11.75km ending with pouring water from the skies (and as usual the rain stopped when we crossed the home door…). Calves feeling quite ok so we took a 6/7km walk in the evening to listen to the music from the outdoor concerts in the neighbourhood. Bad night (read: falling asleep difficulties, but once asleep GREAT night… until small tip-toeing feet came to wake me up for checking if it was ok to watch morning tv program…)

Sunday:

Late awakening – yippie? stiff in the whole body, so decided to skip the run I had planned. Breakfast with day-planning and then bike tour to IKEA with lunch break there. Then bike tour along the river until G got a flat tyre and unfortunately no possibility to repare it. So walked to the ferry, crossed the river and then run back home with the bike on the side. Bike tour ended into 25km with easy pace (and heavy headwind on the way back) and a couple of km walk after the flat tyre. Now hot bath, cold on the feet and heel raises. Heels feeling fine, calves are back to normal and thighs…well, liiiitle aching, but will see after a good night’s sleep. Tomorrow is back to work, so will see how to get new routines in place.

 

Weekly summary: worthless week really. Had hoped for a little higher volume, probably similar pace (i.e. easy for the heels and calves/thighs), but did not turn out as planned. Counted that Berlin marathon is in less than 6 weeks and 6 days from now… Hopefully recovery will work before that…

 


Best way to end the week…

After a “fake” rest day on Friday, Saturday was dedicated to doing nothing (well, I still did eccentric heel raises and the VSA legs as it is easy enough to be done during your sleep (almost…)). A bit of walking in the city and then an easy bike recovery ride and a nice and cosy evening. All for a great rest day, right?

Then it was Sunday. Up with the light, then slept again, and up with the birdies, then slept again and finally went up. Breakfast in the balcony enjoying the silence of the still sleeping city and the sun going up already warm… Read the whole chapter about ergogenic aid from “Lores of running” and got ready for my third test run or short long run… after having done a serious core workout, actually. And  off I went. So nice to write these words! Hot outside, sunny and real great to feel the heel holding right as it should. Got a 15km done at a very decent pace. Thanks to a kind help, I got water at my finish line before I quickly change to beach outfit and bike to a nice and quiet place. Jumped into the sea right at arrival and even swam a bit. Rested for a while and then biked home at very easy pace, kind of recovery got 16km. Nice end of the day enjoying the last rays of sun and time for bed soon.

Back on track?…