Running longer and faster… a few thoughts…

Recovery/Rest

Race Report – Göteborg Marathon – 2017/10/14

VSM marathon 20171014

VSM Marathon 2017/10/14

Planned: training-race. Easy long run. Go for the medal and no bother on the time.

Actual: 3:14:22 – 4th women, 2nd age category in Swedish Championships Masters Marathon (silver medal), 1st or 2nd in District Championships (unsure – tbc). Quite ok for the place and nailing the podium. But time-wise… no comment…

Two-loops route, used usually for training. Windy, not very much but enough to be annoying throughout. Went for the place, definitely not for the time. OK ending 😛

Race Results:
place (M/W) 4
place (age) 2 (Silver medal 🙂 )

Total 49 all runners

Age/grade: 73.84% (2017 Hamburg 74.08 / Tokyo 78.07 / 2016 Amsterdam 79.9 / Ferrara 78.2 / Dubai 73.83 / 2015 NYC 75.93 / 2015 WMAC 74,99 / 2014 Chicago 75.97 / Stockholm 76.76 / Rotterdam 78.43 / Dubai 77.74 / 2013 Berlin 75.74/Stockholm:73.1/Boston:72.19/Dubai: 72.35/2012 Berlin:68.29/SF:65.66/London:66.47/Dubai:66.6)
time total (gun) 03:14:22

time total (brutto) 03:14:22

average pace: 4:36min/km… distance-pace…no comment!

Garmin non-official splits:

Split Time Time
(split)
Pace (min/km) km/h
5 km

00:21:01

21:01

04:12

ok

10 km

00:43:12

21:11

04:14

Still ok

15 km

01:05:51

22:38

04:32

slow-comfortable

20 km

01:28:40

22:49

04:34

slow

Half (21.1km)

01:33:xx?

25 km

01:51:43

23:04

04:37

What is happening?

30 km

02:15:01

23:18

04:40

Euuuuhhh…distance workout?

35 km

02:38:08

23:06

04:37

Morning run pace…

40 km

03:03:14

25:06(!!!)

05:01(!!!)

Euuuuhhhh….what?!?!?

42.2km

03:14:22

11:08…

05:04…

Seriously???…

********************

M Day-8-to-5

Trip to Bucharest. The marathon planned for October 8 was postponed one week later due to another event this same weekend. Could unfortunately not change travel plan for the race. Hence getting there, training 2 days under heavy rain, no visit, alone, bad sleep and then back home on the Monday. Finally marathon-week…

M Day -4

Last session. Rehearsal with race outfit for 5K at expected marathon-pace and 3*4min slightly faster. The marathon pace part went fine but heavy at the end. Did not really want to push much, trained on the race route to get even more miles there. The minutes-intervals went… ok. Too fast pace for the first one, but with a comfortable effort, MP for the second one (including a hill up), and slightly above MP-effort for the last one. Nothing boosting the confidence. But settling in the objective being “make it to the podium and don’t bother the time”. As Micke said “if the elites can jog during championships, why can’t we amateurs do the same?” 🙂 Rehearsal outfit definitely convinced me to skip the singlet and go for as little clothes as possible. The wind might be an issue, but once again, there had been enough training in windy conditions to feel enough-prepared. Run done in the evening after work… The choice was easy: waking up at 5-ish and seeing a “2ºC” on the weather-channel made me keep the head on the pillow and move the workout to the evening. Better weather conditions in the evening, but felt tired after workday… Cannot have it all! Massage in the evening after completing the workout. Evening with friend. Relaxed but feeling a bit sluggish with this no-carb day. What should one do really to get herself in the mood for running???…

M Day-3

Way-too-early up this day… Felt that I had barely slept (which I probably did). Drag myself out despite the drizzle and light cold, as this was the only chance I had during the day to get this workout done. Yeaaaahhh… I know… Marathon week… one workout less is always better than one too many…. But for sure this morning felt like a bad option. Have never had before the thought of “why on earth am I doing out there when I could still be in my bed”… Well, ok. Had probably this thought before, but not that hard feeling of “this is actually a bad choice to be out there”. Felt fine after a hot shower though. Long day at work. And tired in the evening…. Positive of the day? CARBOLOADING started!!! F.i.n.a.l.l.y!!!

M Day-2

Rest day… Nothing really fun, but after the too-early start the day before, a sleep-in until 6:30am, felt like luxury! Working as usual. Meetings back-to-back were probably not the smartest for race preparation, but once again, with the objective for this race that felt almost “ok” with lack of preparation. This is as well what happens when running on home routes. The excitement related to the race never reach the level of a race somewhere requiring travel… Ate a 2 portions-spaghetti bolognese at home, drank 2 bottles of sport-drink… Felt so high on sugar during all day that headaches came to visit about half way through the afternoon… Wonderful preparation… The heavy rains of the night and day as well as the storm-like winds of this day made me questioned (once…) why on earth I had signed up for this particular race… Nothing as stubborn as a long-distance runner…

M Day-1

Definitely feeling the need to run when waking up on this Friday. Too early still, windy only, jumped into shorts and tshirt and took an easy and short leg shaking. Felt good enough. Would have gladly run longer and faster, but that was not the day. Work all day and then the evening came. Carbo-loading working well (maybe still too high on sugar…). Prepared my bottles for the race, with flags and nice cheering words on them. Sport-drink chosen was the Maurten, which I have tested during summer. Felt fine and was thinking, why not? Had planned last food intake around 2-3pm, but finally took a bagel later in the evening. Felt far from “I am going to race tomorrow”, but would do the best of the situation…

M DAY!!!!

At last!!!! Race days have this little something special, which has to be experienced to understand…

Before the race

07:00am – Awaken since a while, but decided to remain in bed as long as possible. Up for breakfast (chia seeds, green mix, Gatorade (2dl) and Maurten sport drink, orange juice, a bagel with honey). And back to bed…

7:30am – Drinking every 30minutes as it should be. Heading to the shower for the longest and warmest shower ever taken before a marathon. Stop the drinking @8:30am. Testing this bladder again… Felt as ready as one can be. Body cream, fixing the hair, warming gel on the legs and anti-chaffing cream on the top (thighs, under HR band, lower back and armpit). Racing gear on (ADIDAS Shorts Response black, Casall sports bra MIK, ADIDAS MIK singlet (to be removed in case it would be too warm), black arm sleeves, Compressport calve sleeves and ADIDAS Adizero Adios Boost Purple (Swifty)). Sunglasses on the top of the head before leaving. The skies were looking grey-ish and not really fun, felt windy but at least it was not a combo of heavy rain-stormy wind-and-cold temperatures… Mp3 ready with Icarus song added the day before… Just in case… 2 gels in my back pocket just in case the bottles would not work.
Finished to fill-in my race bottles, throw a bit of everything in my sport bag, long easy pants and MIK jacket on before leaving. Now it was time. Felt more like a Sunday run out there…

Bottles VSM 20171014

8:48am – Cannot wait any longer. Closing the door and heading towards the tram. Still thinking that taking the tram is the laziest thing to do today, as getting to the start would probably take 15minutes with real easy jogging… Anyway…

9:15am – Getting to Friidrottens Hus to pickup my BIB. As this is the Swedish championships masters for marathon, the ones participating to it will also have an age-tag in the back. Smiling when the gal giving me my BIB is also taking a K35-tag 😛 Nope. Liiiittle older this time 🙂 Meeting with Stefan vdB, getting a pen to write my name on the BIB. Chat with Anette K who ran in Wroclaw (where I could not 😦 ) but today is not feeling on the top of her form. Dropping my bottles. Very professional arranged! A box for each water station. My bottles are nicely marked already and get a little place in each box. Heading to the locker rooms. Can borrow a lock and hop! I can leave my stuff inside instead of outside 🙂 Not fully feeling that a race is going to be started soon. But ok. Visit to the loo. Then more anti-chaffing cream. Anette sets my age-tag on the back of my sports bra. And I am ready. And there is still so much time to wait…

10:15am – Off with the easy pants and jacket. Keeping my MIK tshirt and out for an attempt to warmup. Meeting right away Mikael from Lerum and plan to just follow him and his expected MP 4:20/30. Then I see the best-and-only Robban. 🙂 Enough time for a hug and then getting my music in the ears and of course it starts… raining… Yeaaaah… Not much, light drizzle, but enough. 2Km jog on the race route and that’s enough. Back to the locker room. Getting to the loo one more time… trying to set my head into race-mode. Meeting Karin S, who plans to cruise to the finish line at 4:20-pace, which is as well suiting me well.

10:45am – Out again. Meeting MIK-Gunnar and taking off my MIK tshirt so he was kind enough to keep it during the race. Trying to find the other K40-gal who I need to keep an eye on. Nowhere to be found 😦

10:51am – In the corral… No gal in the front though… Only tall and fast guys. Fun to be there anyway 🙂 Meeting Staffan S, who looks good to go!

10:57am – Checking once again my shoe laces. Noticing a gal on my left and here she is 🙂

10:58am-ish – Ooooook! Now we should really start to run… Because I am soooo ready… Or not at all… a bit unsure actually… Hearing a final “good luck” from Staffan. Got a smile from Tricky on his way into the corral a little behind…. When are they going to drop this ribbon in front of us?!?!?…

THE RACE

First half

11:00am – BAAAAM! Cannot really get that this is a real start. Feeling my legs moving, my feet starting to get to a running rhythm, seeing the fastandcrazy guys moving forward. The start is in the stadium, and we have 300m-ish on the track before we leave the arena. The K40-gal is right behind me at the exit. Hearing a cheering on my name right after leaving. And the focus is just falling into the full body. The music set to “May-2012” should bring me to km28-29, before I need more music-kicks 🙂 Gravel, not liking it, then light up on the asphalt and then down. And we are already on the cycle path. Wet there. Light wind, but there are people around me, so it is ok. Passing the first km in 4:07. All fine. Does not feel fast, had drunk a couple of glups from my Gatorade red and dropped the bottle halfway. So it feels nice to run. Getting up the little slope and then it feels like a Sunday run. With way more people than usual. Had been passed by Karin S right after km1 and by Martina H (K40-gal). But does not matter. There are 42.2km on this race and now I know that everything can happened during this time on the road, especially during the second half and final 10km… Passed by Mikael T and it looks good, but a bit fast for me. So I keep my own pace. By mid-way to the first water-station, seeing the best smile in the world from Gabriel 🙂 Not really possible to talk at this moment, but we promise each other to meet at the end of the race for catching up 🙂 Cool! Best way to meet people I know is to get into a race!!! Have no clue about my pace, quick check when grabbing my first bottle @km4 indicate 4:13, which is what I wanted. Especially because soon after is coming the dreadful slope of Järnbrottsmotet (Yeas, I hate it during training and even more now I am running it during a race….). Taking it slower than I should on the way up, but once again, the objective of the day is not to let gals passing me and make it to the podium. Kept my bottle in the hand until I get to km5-ish. It felt that drinking at km4 would be too early in the race. This also meant I would run a km with a slope up, with my bottle in the hand. Concessions have to be made sometimes… Having had Johanna J from Solvikingarna right before me since the km2 stretch onwards, and I know she can beat me on the half marathon. Not much but enough. So I decided to keep close to her as much as I can and as long as I can. Getting the next km under the feet feels nothing like being in a race. Feeling focused, thanks to the gal ahead of me, but I know I could run faster, but I just don’t do it. Why?!?!? Passing my “8km-mark-from-home” which is “5.5ish km for the race”. I just know this road so well. And here I see coach Ulf F, smiling and cheering on the side 🙂 I am alone at this time, Johanna J has drifted a bit further, but I feel fine. Music in the ears, cheering from the volunteers on the side waving and telling me I am fourth women. Yiiiihoooo! And it just continue. Running this Sunday-long-run on a Saturday with hundreds of other crazy runners. The weather is nice, if it wasn’t for the wind. Passing Askimsbadet and getting to the km-stretch where the wind is always so vicious. Thinking of last week run, when I trained there and saw Sara H and Yannick T. Feeling fine. Reaching km8 and swearing a bit as my “km8-bottle” is laying down on the table. Tricky to pick it, throwing the flag and running along. More cheering and smiling at the water-station helpers. Getting to the annoying wind-sensitive-along-the-sear part. This one is short (400m?) but can be SOOOOO scary when the wind is over 30km/h from the sea… which is not the case today though. A car is passing by my side and its stupid driver is actually…accelerating! On this route where people are running obviously! A very nice guy cheering on the side gets very angry at him and shout to slow down. So he gets a smile from me and a big thanks! This drinking in little bottles is not working well. Not the sport-drink itself, but those small bottles have only a regular cork, which means that I cannot open, drink and leave it opened without getting sport-drink on my hands… Sticky hands since km5-ish and it just gets worse now. Run run run… feels like bla bla bla… Still seeing Johanna not too far… had had another gal in red-ish singlet close-by but after passing me she stopped to take off here extra long sleeves… What was it I say?…. So many found it strange (read “probably crazy”?) when I got to the starting line in sports bra and shorts, but at least I knew how it would be during the race. Around km9, got passed by a gal in blue singlet. No age-tag in the back. Meaning she is not in the Swedish championships. But this also means I am dropping from my 4th place 😦 And soon after, the red-ish singlet gal is passing me. Looking good, until I spot her “K40” on the back…. Noooooo! Not another one! Still on the way to the turning point, so the placing ain’t to be deemed to remain as it is… Seeing the first crazyfast marathoners coming from the other direction. Good. This means not too long before the turn. Meeting Henrik S-MIK from our club relay-team. I thought I would meet him later, which means I am a bit slower than I thought I would be. Still no idea of the pace. I am running comfortably and yes, probably too comfortably…. Seeing Marina H, cheering for her, seeing Karin S, getting a smile. And soon it is the turning point. Confirming that I am at the 6th place total and 3rd for my age category in the Championships. No gal close to me though after the turning. Good 😛 One stretch done, 3 to go! OMG, what I don’t like to run on this stretch. I would rather run a long 21km-stretch along the sea-side and then turn back. Like during training. I feel that I’m gonna die of boredom by running 4 times this same stretch… Running back “home” is just going fine. Slower, but ok. I am alone. No one really to hang with. Had quickly dropped my hands into a water puddle around km11-ish. Was so annoyed with my sticky hands… Meeting Tricky not far from me after the turning point. And then seeing Lars and Björn Suneson. Reaching my 13km-bottle and at the same time seeing the bike preceding the crazyfast half-marathon runners…. Well, the first one was just crazy fast. Stormy-Olle. Wow!… So my plan to ensure that I would reach halfway of my race before the fast halfmarathoners are reaching me felt a bit tougher than thought. For sure they started 30 minutes after us, but still… Seeing Sweco Loco runner and then Christopher-MIK. Searching for Patrik B, but not seeing him in the crazyfast batch and definitely not expecting him in the fast batch. Stopping to look after a while. Just smiling along. Giving a few cheers. Seeing the crazy fast Annelie J surrounded by guys. Not far behind Anna H-MIK… OK. Focus on your race now. More cheering from the volunteers. Drifting a bit and the pace I reached feels almost embarrassing for a race… Trying to get a bit up the speed on the way down. Had been drinking @km15, and indeed I confirm to myself that running with a bottle in the hand is NOT something I like and definitely NOT something I am good at. But I have fun in the running down after km15…. before reaching the little tunnel and the slope towards Järnbrottsmotet. I decided to actually take 5 walking steps and then run. This allows me to catch up with the runners who did run all the way up. From now on, the race-feeling is almost gone. Down the slope and getting my km18-bottle. A bit of a kick when drinking it. I really HATE this stretch of 3km forward: it goes slightly up and I never can get up to speed during training. Well… that is not fully true. I CAN get up to speed, but the feeling is almost always that I am slow like a snail….or an elephant with three legs…or a combo of both… And it does not miss this time neither. Remember last year race when I was there and just cheering. Thanking very much all the people who are on the side and cheering. Have now caught up with Johanna J and I am pretty determined to pass the half-way right before here. Question of (stupid) principle. She is running well, but can see that her steps are a bit slower. Still looking comfortable though. Passing her before km20 and the downhill. When I have the feeling that I am pressing a bit more. Probably I am not even accelerating, but at least the head is in a good place and the mood is fine. I can see the stadium. I just wish it would be for the last time today. Down the slope, up the little one. Meeting the fast marathoners has been for a short while already. Too warm with my arm sleeves, I have taken them off and on the way up the slope I see Stefan vdB and throw them to him. He will put them on the table he said. Martina H is met when my watch indicate 1:31:xx… and I am still outside the stadium…, Karin S, seeing a smiling Gabriel and that is all I needed. Accelerating on the gravel, passing the grinds, hearing the cheering Robban who receives a waving from me and final 100m stretch…. Yiiiihoooo! No idea what snail-pace I have but at least I am 5th on the half-way line! Two stretches done, two to go!

Second half

Grabbing my 21.1km-bottle, tearing off the gel from it and getting myself ready. Hearing Robban’s voice at the end of the stadium aaaaaand I’m on my own again. In with the gel…. Yummy! Water to top it. Throwing the bottle before heading down to the little slope. OMG this feels good! I am running like a lazy snail on a Sunday outing and still feeling fine! Wonderful smile and hands clapping on the way down and then the little up. Passing km22, and the slope up and I feel wonderful. 🙂 Seeing Gabriel coming from the other direction… The brain is so crazy slow to note this and thinks that I have reached the turning point… ALREADY?!?!? Lovely smile I receive and a “too much wind, I stop”-like. Try to get him to follow me, as at the pace I am having, it won’t hurt him a bit 😛 But he answers he will head back to the stadium…. Feeling a bit sad for not seeing him later on on the route, but there are more km to cover. Focus again. Wind is there. From km23 I just cheer on each and every runner who is coming from the other direction… Tell me about this focus again??? I take time to read (almost) all the names on the BIBs, if too tricky they get a “come on guys” or “Go girls”. And just for the smiles they gave back, I think it is worth ruining my pace and my final time for this race. As long as I don’t fall from the podium… Getting to km25 and my bottle. Taking it right away. I can feel that the gel has been giving some extra energy. Loooooooving it…. and here comes the slope of Järnbrottsmotet again… I take two walking steps. OMG I am SOOOOO LAZY! And alone… And down the slope and I continue my cheering. It might look like I am doing a separate race. Really. And towards the long stretch to km27-28-29… Why am I just running on my own?!?!? There I recognize the runner ahead. Mikael T. Looking like there is a bit of trouble in the running kingdom… Trying to have him to follow. Getting a smile back, but it looks very much in pain. But still fighting. So I continue on my own. Right after Askimsbadet and the “km14-mark-in-the-other-direction” here he comes!!! The fastest guy on the marathon race. Look actually crazy fast to me and he does not even looking like he is running a marathon, but a 5km tempo. REALLY cool! Almost as cool as meeting the winner @km30 of Rotterdam when he was passing his km40 🙂 Back to my race. Long stretch with the side wind from the sea. Had been cheering on IronMan-Mattias since km27.5. Being right before and hoping he will get before me for helping a bit at some points. Reaching the water-station km29…and MISSING MY BOTTLE!!!! So I actually stop and take a few steps back. Ironman-Mattias is passing me. OMG I am not happy with this. Throwing the little flag and waiting to have reached km30 before drinking. Gel and water. But the euphoria from passing the mid-point has passed now. I want it to stop. I want a gel. Another one. Something to sharpen my focus. Increase my motivation towards faster pace. I want to get a push from someone. I see a guy with a green singlet and I remember he was following pretty close the gal in blue singlet during the second stretch. OK. Let’s get close to him. Let’s pass him. And…. aaaaahhhh! I don’t like this… He is actually slightly accelerating after I passed him and putting himself so extremely close behind me, feels like I can hear his breathing despite my music in the ears. I tell him to pass me, but he says he is fine there. Yeaaaaah! For you! Not for me!!! So I try to run a bit in zigzag, trying to accelerate a little. I don’t want to slow down as I can feel that I must have reached a distance-pace already… Seeing the two first ladies in the other direction. Trying to calculate the number of minutes ahead they have, but my brain feels like mashed potatoes and calculation are NOT working in this head of mine. I push a little more. I see the turning point. Jon-MIK is here and has finished his stretch for the relay and cheers loudly 🙂 I want it to be finished there. WHY didn’t I register for the relay-team? For stretch 1, 2, 3 and 4? Only a long and stupid 10.6km left… Seeing Mikael T after the turning point. And he has been moving along. Yeaaaaah! Meeting Tricky who kindly throwing me a “looking still strong!”. And then Lars and Björn and plenty of other who have been cheered after I left the stadium. Just loving the gals showing “thumbs up” or “go girl, you rock”. Adoring the guys smiling larger than life and all this is just making me not running faster but making me happier. I am at the fourth place I think. I have seen the two first and then the blue singlet Therese. But could not see the red singlet K40-chick. Knowing I haven’t passed her, this means that either I missed her before the turning point or she has dropped off the race. FOOOOOOOOCUS! I want to stop. I am not tired, but soooooo bored to run here… Getting to km34 and almost last bottle. Cannot feel that I need MORE energy, but different energy. Gosh I haaaaaate this stretch. I hated it the first time and I hate it DOUBLE this second time… Even though it means I am closed to the end. Passing Askimsbadet and from there it takes a LOOOOOOT to get me keeping a tempo which is NOT a slow-comfortable-distance pace. Have stopped looking at my watch since a while. Have no reference for my possible finish time. Looking behind me: no chick. Looking before me: no chick. So that is pretty simple choice: just move this left foot in front of this right foot and get to the end. No chick will pass you during those last 5km. Reaching the stupid Järbrottsmotet slope, I decide I am in training and walk up a short bit. Then run up and then walk and run up. This allows me to actually pass a couple of guys. And then down and then to the final water-station. Km38 and my final bottle. Had taken out my liquid gel from my back pocket. There, it has been feeling a bit scratchy since a while and I really don’t want to think about the reason for this scratching feeling… Running with the gel in one hand. Water on the hair. Had listened to Icarus since right after the turning point… Cutting these final 10.6km into buckets of 8+minutes. It does not work well as I have no idea how fast/slow I run. But this gives a boost every time I start the music again. Taking the gel. Feeling a bit of a boost, but nothing compared to my red gel. Missing it today. There is not much left. Passing a guy from Lerum. Cheering. Another guy with a black singlet. Cheering. When there are 3km left or so, I am dead bored. This is not a race. I am actually alone here and I can see two guys a bit ahead and 2 a bit behind. WHERE ARE ALL THE OTHERS?!?!? So I walk. For 20m or so… and then press the pace for a while until almost the end of the km. And then walking again for 10m or so and then pressing again the pace… OMG… I feel like I am running a bad intervals-workout… And indeed a guys passing me, looking pretty tired asks what I am doing, that I cannot run intervals at the end of a marathon and looking still fit. Reaching the final 1.5km. I see the stadium. Seeing the first gal in the stadium. Getting some cheering from here 🙂 And I accelerate in the downhill. And then this stupid little up… AGAIN… Walking a few steps… Cheering from the volunteer in the corner. Passing the guy in blue singlet, headwind there and yes I still hate it. But now it is the end. Down and gravel and in the stadium. Finally. Less than 100m. Indecently accelerating. Hearing my name. Seeing the poor time I will record on this finish line. Doesn’t matter. Time was not the point today. But it is still always is a little, right?. Finish line. And that’s it. Finished.

Official time received later: 3:14.22…

*************

After the finish line

Walking a bit. Receiving my medal. Seeing Staffan S and getting a sweaty hug. Walking a bit around. Disappointed for the time, even though it was not the aim for today. This could have been run outside a race on a Sunday morning. Drinking some sport-drink (beurk!) and coke (yummy). Not able to eat on the food proposed unfortunately (butter, cinnamon… nothing for me). And that’s it. Walking a bit around. Getting my stuff in the locker-room, and outside again. Congratulating Tricky and then Mikael T. Should I even wait for the podium? After this rubbish run/time? Meeting with the MIK-relay guys, who won their category without too many effort. While waiting, getting off my race outfit and seeing a very bad burn mark on the left hip, from the chaffing of the gels I had in the back pocket… Wonderful… I definitely won’t take a shower here at the stadium and will wait for home. Getting into dry clothes and other shoes. After a while it is time for podium. Getting a nice 2nd place and silver. Waiting more to see the podium with the guys relay. And then time to get back home.

Rubbish race-time. Just have to get over with it. At least the body is aching like after a long run. And hopefully it will be well tomorrow… Walking the 3km back home. Cleaning carefully the burn marks on the hip, the lower back and due to the HR band and then rest with legs up for a while. Walk in the afternoon and “celebrating” with a burger and fries. Looking at my medal back at home… OK, I’m happy 🙂 Good to have done this race before the undetermined rest starting on Monday. No more race planned for 2017… but a good 2018-race plan under discussion 😛

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Weather: 12.2°C, cloudy, Feels like 12.2°C, 21 kph W wind, 100% humidity. Probably good temperature for running, but this wind… this wind…

Food:
> before: chia porridge with green mix and gatorade, orange juice , bagel with honey, Maurten sportdrink (5dl?) (7:am) Little bottle of red juice 2 hours before

> right after: 2 glass of sportdrink + 2 glasses of coke.

> 3.5 hours after: burger, French fries, Coke.

> During: gatorade red right after start, Maurten sport drink 160 @km5-15-25, 320 @km10-35, Aptonia gel (salted butter/caramel) @km29. Powergel apple @km21.1. Coffeine Powergel at km39. Sportenine @start & hour 1 & 2.

Gear: ADIDAS Shorts Response black, Casall sports bra MIK, ADIDAS MIK singlet (to be removed in case it would be too warm), black arm sleeves, Compressport calve sleeves and ADIDAS Adizero Adios Boost Purple (Swifty). Sunglasses. Shoes very good for the job.
> extra clothes dropped before start: MIK tshirt

=> Perfect outfit? Absolutely! Had decided that only snow or real cold temperatures would make me run in singlet. The wind was not cold to make the stomach hurt, which was good. The shorts were working fine, but…OMG! Why on Earth is that inside pocket not working for having a gel and not creating chaffing?!?! This is not the first time I have those shorts and not the first time I have gels there. And this HR-band… what is WRONG with it?!?! Probably to skip the HR-band for the next race or have another one. For the gels… still searching…

15/ A pity I did not press a little more. Was in better shape than before Hamburg (I think), but this wind… Had a similar boring-slow pace as in Hamburg, but during the last 10K this just went from bad to worse… Not because it was painful or I was tired, but pure boredom and impossible to re-focus into a “race mode”. But that’s ok. I was expecting this would happen on this particular race and route…

********************

SUMMARY: Once again, the results got well-aligned with the expectations. Nothing more really. Just getting out there and running. Weather was as expected as well (windy) and the route… well… the same as during training… So the conclusions are very simple: Yes it is possible to run a Sunday long run on a Saturday and as long as a marathon, and still feeling fine the day after. Yes it was quite disappointing to get this rubbish time even though it was in the plan. Yes I am not fully happy. Yes it should have been on the highest place of the podium with not much more effort. Let’s close this 2017-season with still a nice ranking on the Swedish level and age category. Forced rest for a while to solve some physical issues and then get ready for the next season. Worse case scenario…there will still be some running possible 🙂

There is alway more races… Italy and France should be kind to me next year, right? 🙂

LOTS of thanks for the support and cheering during the preparation. Especially as the running had been non-existent during summer months due to knee problem and therefore had to cancel the participation to two main races I had in plan after summer. If the wind would have been a bit more clement today, that would have helped… or not.

Huge thanks for all the runners who cheered along the course or smiled or just clapped their hands. This is SO giving extra strengths and happiness. Cannot be explained. Have to be experienced 🙂

Lots of loving thanks to my little ones, not so little, who still considered that being on the second place of the podium after a “Sunday run-paced race” was not too bad. Being silver medalist in the Swedish Championships masters was a great achievement in their eyes (and mine 🙂 ).

***********************

A few “after-race thoughts”

NOTE: Body check? A bit stiff at the end and while waiting for the medal. But I would count this as normal: had to wait, did not get back home before way later than planned and seriously… I should have eaten a banana or two after the race probably… The body felt well throughout the run, which made me happy. The stupid problem with the left knee in July was totally nonexistent. The gigantic blisters which came with the new insoles were no longer in the way a week or two before the race, which was good. Hips felt ok. Knees felt ok. Apart from the chaffing burns, all good!

NOTE: Warmup? As usual… nothing to be done really before such a race. It was nice to be able to run a 2km right before, but unsure whether it made a difference or not. Should have done some strides a bit after. But once again… warmup before a marathon?… There are about 21km at the beginning of the race to get warmed up enough… lol

NOTE: Energy/refueling during the race? As usual, it was very nice to have one’s own bottles along the route. Chose to try Maurten and I guess it can be a good option… if it wasn’t for the small bottles used today which were handy during training but not at all during the race. Sticky hands were annoying. Throughout. Gels taken were all fine and work well. The small messages on each bottle did the tricky, also it worked a bit better in Hamburg where I read all of them. This time, I read only half and did not really bother the others… A bit tricky though to have the water-stations placed every 4km-ish and not every 5km…

NOTE: Beetroot loading? Not done this time. No need for a training-race really.

NOTE: then…gels in the back pocket of the shorts? Had 2 there and seriously, I was a bit concerned before starting, but had tested it during training and never had a problem. Major burn after the race. Hence, will not have gels there next time!

NOTE: …and no gel in sport bra in the front/back? Yihoooo! Skipping the chaffing issue this time! At this place at least…

NOTE: Gothenburg marathon is hereby the most boring route marathon I have ever run 😛 VERY well-arranged event. It is just the route that I really don’t like.

NOTE: Post-marathon recovery on-going and working well. Sunday off with a long walk. Monday travel for surgery. Full easy-recovery planned for the rest of the week at least. With no training at all. Will see how this works…

Looking forward to new adventures …soon…

 


Race Report – Hamburg Marathon – 2017/04/23

Hamburg 2017

Smiling until the end!

Planned: 3hr or less… Health ok, training ok, head a bit off, but it felt achievable

Actual: 3:12:21 – 87th women, 2nd Swedish female, 16th age category & 1,127 (total 15,000 runners). Weather not being clement this day, ruining my plans already from start, saw the sub3 disappearing already then. Took decision to change the plan after 17km run and continue as an easy long run. Surely disappointed, but not fully. There will be more races…

Race Results:
place (M/W) 86
place (age) 16

Total 1119 (out of 15.000)

Age/grade: 74.08% (2017 Tokyo 78.07 / 2016 Amsterdam 79.9 / Ferrara 78.2 / Dubai 73.83 / 2015 NYC 75.93 / 2015 WMAC 74,99 / 2014 Chicago 75.97 / Stockholm 76.76 / Rotterdam 78.43 / Dubai 77.74 / 2013 Berlin 75.74/Stockholm:73.1/Boston:72.19/Dubai: 72.35/2012 Berlin:68.29/SF:65.66/London:66.47/Dubai:66.6)
time total (gun) 03:12:21

time total (brutto) 03:12:28

average pace: 4:33min/km… almost distance-pace…no comment!

Official splits:

Split Time Time
(split)
Pace (min/km) km/h
5 km

00:21:26

21:26

04:18

14.00

10 km

00:43:07

21:41

04:21

13.84

15 km

01:05:10

22:04

04:25

13.60

20 km

01:29:53

24:43

04:57

12.14

Half (21.1km)

01:35:08

05:15

04:48

12.54

25 km

01:53:13

18:06

04:39

12.95

30 km

02:16:41

23:28

04:42

12.79

35 km

02:39:40

23:00

04:36

13.05

40 km

03:02:37

22:57

04:36

13.08

42.2km

03:12:21

09:45

04:27

13.52

********************

M Day-6&-5

Started carb depletion slightly earlier and a bit differently. The weather being extremely windy, it did not allow for terrific workouts, the moral was pretty down and honestly, there was time to really questioned what I was doing at all.

M Day -4

Final session. 5K at expected marathon pace. Piece of cake, right? Well, scheduling this session became a bit tricky. Early morning (read: “about 5am”…) was out of question. The weather forecast the evening before showed -3/4°C and for any other session or even a similar workout but NOT in the final week, I would have gone for it. But as said earlier, the moral was not to the top. The lunch weather forecast was however promising warm 9°C, no wind and sunshine. The deal was done! Meeting all morning and then went to change. Well outside the building, only grey, light wind and poor 5°C were welcoming me. Brilliant choice of clothes with singlets, shorts, arm sleeves and calve sleeves. And sun glasses… It worked but with 3 stops during the fast part. Slightly faster than expected, feeling all fine if it wasn’t for the wind out there. Back to the office, work all afternoon. And that was it. Final session. Not really seeing the training done for the past month in that session. But ok. The positive with this day? Start with carboloading. One day earlier. And having received product from Isostar I decided to test them as well the day after. Massage in the evening. Really painful pressure point on the right hip. Yap. Not really the way you want it to be 4 days before a race…

M Day-3

Working from home this day as happened to develop an allergy after being back at the office for two days (they were renovating there…). Better be safe than sorry. At least the allergy reaction decreased and the scratching almost disappeared. Change of plans regarding the preps, turning the 8-10km easy into a real slow 5K to shake the legs more than run with them… Slightly sensitive in the foot, wearing an ankle support seemed the good approach. (Probably the “better” approach would have been to skip the run and rest…). Started Carbo-loading with the Isostar Malto-Carbo-loading I won. Lots of drinking. All fine. Did not feel the “rush of happiness” that generally comes with carbo-loading, but ok. At least the body tolerated the Isostar.

M Day-2

Travel day…Not much sleep, missed the tram, started to stress a bit, got into the bus to the airport and felt better. Check-in completed. On my way. Met lots of runners in the queue to the control and remember that London was also run this same day as Hamburg. Fell asleep before take off. Listened to music all the way. Gloomy welcoming from Hamburg with fog and 7ºC. Easy travel with train and metro and walk to the room I rented. Dropped my stuff and walked to the Expo to get my BIB. Very surprised that the Expo was only 1km from home. Got my BIB, a few pics, bought some sport drinks High5 to try it during next 2 days and headed to Decathlon. And then back home. Had eaten half-baguette with ham for breakfast and one with honey on the way to the expo. Rested 1hour. Needed more food. Found a pasta restaurant not far from home. The Penne al Forno was a HUGE portion and after eating half of it, I got the rest in a little box to get home. Short walk to Lidl for buying bread, banana, snickers, orange juice and home again. Met my host’s boyfriend and we had lots of talking about running. They are nice hosts 🙂 Then time for more work. Fixed a bit and then bed time. A bit late, but I had rested in the afternoon.
Drank second day of the Isostar Malto-Carbo-loading. As well as a couple of bottles of the High5-lemon. Feeling a bit heavy. Mostly because of the pasta though.

M Day-1

Wanted to run now. For real! Awaken early with the lights through the curtains. Change gears and took an easy 7.6km run. First to the little lake when km39 was indicated. Headwind during the 39 to 41. The little slope/incline of the km41 could be felt already today. Will be interesting to see how it would feel the day after with 41km in the legs… Could not run to the start as there was the kids’ race. Waited a bit and ran to km1 and then back to the start. And then back home. Spent the rest of the day resting, preparing my gear, drinking High 5 sport drink and preparing my bottles which I dropped at the Expo in mid-afternoon. After that, I felt ready. Quite light. Decided to have final food intake around 1-2pm and then only drink loads of sport-drink. High5 felt quite ok and the body did not reacted. Fair enough.

Bed time around 9:30pm. Could hear the neighbours partying. My hosts came back not too late but close to midnight did go to the neighbours and telling them kindly to lower voice and music as they had a marathoner trying to sleep before her race (NOTE: I got this info the day after from my hosts 🙂 Cool people!)

NOTE: counted 37 showers during the day… with sunshine in-between…and of course wind… Promising weather for the race…

M DAY!!!!

Finally!!!! All Race day start with this word!

Before the race

05:00am – Waking up early as usual. Ate breakfast of champions (chia seeds, green mix, 1 banana and High5 sport drink, orange juice, a little piece of baguette with honey). And back to bed…

5:30am – The usual happening now. Drinking High5 on regular basis every 30min or so.. To avoid the problem from Amsterdam and Tokyo with too full blaster, I stop the drinking 30min earlier than usually do.

6:30am – Time to get ready! Shower, cream, fixing the hair, warming gel on the legs and anti-chaffing cream on the top. Racing gear on (SWE hotpants and singlet, arm sleeves pink and wind gloves, a neckwarmer, my Compressport calve sleeves (a first for a marathon!) and ADIDAS Adizero Adios Boost Purple (Quicky). Got my sunglasses on the top of the head. The weather was planned to be nice but windy. So they would help for skipping “crying eyes” throughout the race… Set my mp3

Got on the top of my racing gear the 2XXL easy pants I bought at Decathlon. WAY too big, but ok. Extra jacket as well which would get thrown before the start. And that was it. One caffeine gel in the back of the bra and one gel in the back pocket with the Dextrosol. Take my little red-disgusting-juice and time to go!

7:10am – Tried to jog to the start. But having the bag in the back and those too-large pants which I feared to get chaffing problems, it did not turn as a warmup really. Stopped the watch after reaching the start area. But it took a while to get all around the Hall building to drop my stuff. Left my bag, kept on the warm pants, extra tshirt and wind-jacket. First stop at the loo. No queue. Perfect. Did not feel that the start was quite close actually. People were all around and in no hurry to neither warm up nor get to the start corrals…

8:10am – New attempt to warmup after checking where was the start…and it started raining… Yeaaaah… Got to the loo one more time… and then another time, more like a “stress-stop” than a “need-to-go-stop”. At least this blaster would NOT annoy me during the race… I thought.

8:30am – In the corral…which was pretty empty… I felt that no urgency was raised and went out for a FINAL stop at the loo closed to our corral opening. Back to the start after that.

8:45am – Hummm… The wheelchair athletes started to line-up and in my B-corral, there were still lots of place between runners. Start was given to the wheelchair, the A-corral started to fill in and the invited athletes got to their start…

8:55am – Off with the too-large pant and the extra tshirt and the wind jacket. Body warmth all-around was sufficient 🙂

8:57am-ish – Eeeeeeeeh…sorry? But what it the blue rope still doing in front of us. We want to get closer to the start. But the volunteers are not letting us move. We have to wait for the gun shot they said…. H*ll no! Several are passing under the blue rope and I am one of them. Enough stress in the body and mind for not having this rope in front of me/us!

THE RACE

First half

09:10am – BAAAAM! Yes! All starts seem to sound this way. The runners are unleashed and I am happily one of them. I am happy. My legs are running. Finally. Pressing start on my watch, although I am a bit unsure whether I did not wait too long for starting it. And with the bad surprise from Amsterdam with the watch choosing to pause itself after the start, I do check quickly after 300m whether it is still on. Yap! Race on! Trying NOT to get too excited. Got passed before km1 by one of the Swedish gals I knew would be in the lead. Nothing to do about this actually. 1Km done. 4:09 according to my watch. Fine. This stretch is nice… until the drizzle starts to join us… well…actually it feels like light rain…or more heavy rain… Before turning right after the first km mark, we are already getting cheering from the skies in shape of small or medium hailstones falling. THAT’S A FIRST! Never got a race with this! Hoped/counted that it would stop fast… But nope. Passed km2 a bit too fast in 4:04 but with the hails falling on us, accumulating on the asphalt and making it slippery… It feels out of this world! Is this really happening? Can’t we rewind a bit here? Change the weather-channel, maybe? Groars are coming out from the running crowd. And laughs. And “you must be kidding?!?!”. Yap! Not only me having this “I-want-to-get-back-to-start-and-have-a-decent-weather-I try to keep focused. Skip looking at the watch. Carefully looking -maybe too close – on the asphalt ahead of me. It is covered by a little white stuff which looks like snow. Main objective has shifted: Time does no longer matter. Just do NOT fall on this rubbish-slippery-little-white-cover. Passing km3 and still hailstones falling. I don’t want to stop. I want IT to stop! And this part until km6-ish is slightly up. Which I am well aware about. My plan is disappearing piece by piece. My wristbands do not longer mean anything. I am expecting the 3:00-guys to pass me in a minute or two. Passing km5 in 21:25. Sub3-plan kiss goodbye! Taking my first bottle. More as a moral support than because I need it. A few glups of sport-drink and hop! Cannot feel that I am tired, but this 2km-long hailstones rain has frozen my body. My muscles which I was very careful NOT to have chilled out before start (for ONCE I was well-prepared with all the extra clothing before start) are not responding as they should. My brain is not functioning positively. I want to see this stupid turn after km6 and have a downhill. The left turn arrives and then straight ahead…no downhill?!?!? Nope. Well, yes. A little one at a moment but it comes more abruptly than the progressive down slope I was expecting. I am not happy. But I run. I am far off my schedule. Lots of thoughts in the head. I don’t want to see the 3:00-guys. Not now. Not that early in the race. And suddenly they come… One carries a white balloon with 3:00 on it. And we are barely at km10. What is wrong in the picture? Haven’t they got the hailstones too? Or was it only raining on me? Yeaaaah…must be that. Getting my second bottle at the water-station. I am not thirsty. I want to go back to the start and do it all-over again. Sun is shining now. Wind on the side as expected. Wet on the asphalt. And snail-pace me is actually running. And THEN I am passed AGAIN by another 3:00-guy who actually has his white balloon in the air. He is more likely to be on-time with the expectations of the group. We are passing km13-ish. And I get a renew energy. I am keeping up with their pace for a couple of km. Passing km15 and my third bottle. They are getting a bit ahead of me. But that’s ok. Nothing is hurting in me. The body is responding properly. But my watch is indicating a way-too-slow pace. Seeing the distance with the 3:00-group increasing and my blaster ringing a bell, I have a couple of choices: continuing to purse this group and hope the blaster holds at least until the half-marathon distance or taking a stop at the first blue box I see and get along with whatever strength I found after that. The distance keep increasing and a blue box is in sight. Exactly at the right corner. Quick decision to get into it. And then time seems to stop. I count the seconds. The blaster is not the main issue. That ain’t ok. I am now over 1 minute in my count. I don’t want to get out of the blue box. It feels safe inside. And maybe nothing is happening outside. Or time has stopped there. Or… or… or… Knock knock on the door gets me out of lethargy. I have to leave. Opening the door feels like one of the biggest efforts so far today. Welcomed out by a brilliant sunshine, a wave of wind and too many runners who make me realized that time has not stopped. My watch indicate 4:26min/km as average pace after this stop. Not many choice now. Setting my mp3 plugs in the ears. Setting the proper DJ Eclipse long run music and that’s on. No more race for me today. This stop at km17 has completed the killing of both the pace and the will/determination to get under 3 hours or even close. The mind is now focusing on getting this done. Just running. A Swedish gal and a Swedish man are passing me. Linné-singlet is easy to recognize. But the gal I was expecting her to be a bit further behind me…not passing me now…even before halfway. At least they both cheer for me and I can keep my smile on my face… Passing km20 in too long time for being a race. The competitive spirit is no longer there. Has stopped functioning for a while apparently. Reaching halfway in 1:35-ish. This is a good training pace basically… Nothing more but nothing less. Realizing that I have never run that slow a first half since…. Dubai 2013…Rubbish first half…

Second half

Starting the second half is full with hope. Having had headwind or sidewind all the way now, I am looking forward to get to the 35km point and down to the end for having this refreshing helpful tailwind. Have been passed by two Swedes (well, probably more, but those two guys from IS Göta-Helsingborg looked way more fit than me. And they cheered. That was nice). My bottle of km20 had a gel on it and it helps a bit. Nothing strong all good. Counting that I have 3 bottles left to take. That’s a good and positive thoughts. Trying to catch up with a guy on a bike with a little car behind him. Seeing the red heart-shaped balloons he has, I read “30”… OMG! The 3:30-guys are ahead of me?!?!? When did THAT happened. Slow is ok, but not THAT slow! Taking a little while before I realized that it is “30” as in “don’t drive faster than 30km/h”-sign he has. Ha ha ha! Funny…NOT! (well, ok, this is funny, but my brain at this particular moment does not really register the joke). And then I have a new plan: I could ask the guy on the bike if I can sit in his little car behind and that he could bring me to the next 15km or so… yes… That sounds like a plan… until I am reaching slowly but surely the bike and passing it… Hummm… OK. Better/Faster on foot than on bike. Boost given for the next 3km 🙂 Running in this part of the city is nice. Reminds me of Rotterdam. Green trees. People outside cheering. All is working as it should. Except for my legs which are only on “distance-pace mode”. But that’s ok. Km25 and my new bottle with more cheering on it. I remove the Swedish flag and give it to a little girl on the side. Got a smile for it. So worth it! When reaching km30, new gel with yummy salted butter/caramel taste and new calculations. The small jelly squares taken every km or so between km22 and 32 do help. I think… The hailstones have fallen once or twice more, if it was not rain as well. The wind was definitely there. Don’t ask me how. It can NOT be headwind all the time on a one loop course…except here…in Hamburg! My brain gives me still a finish time of 3:15. Not bad. But honestly, not good. So a little thing in me is waking up and I feel my legs lighter and moving faster. Meeting a guy on a regular basis here. And for a stretch I get his company and that feels…Hmmm… ok. Not THE pace I want which is way faster, but the pace I changed and want for the end. Feeling even that we accelerate slightly. A bit of smiling to each other. That is nice. Steady-slow @4:36-tempo… Yap. Distance-pace. But today it is a bit (…) longer than my morning run 🙂 And we turn left at km31. Headwind bothering all of us, but I KNOW that it will be kind for us after this turn….and….and….nope! nothing. Headwind again! Or side/headwind…. WHAT IS HAPPENING HERE EXACTLY?!?! The long stretch down the lake is nice…if it was not for the wind. I can see the IF Linnea chick and the Swedish guy a bit ahead of her. I want to pass her. Slight acceleration. Nothing really. But my running-buddy cannot follow. He stops suddenly on the side of the road. Still 20m behind the gal. Nooooo! I wanted him to help me passing her. And to help me passing the Swedish guy after that. And would probably have found others to pass after that 😦 A bit sad, but not stopping. And keeping my pace. Reaching the Swedish gal and cheering a bit. And hope. She looks a bit tired. I feel on the contrary better and way better than during the first half of the race. Is that so that I now need 21km warmup before feeling fine for a marathon?!?! Km35 and my last bottle. Message on it this time: ”LAST ONE”. A bit tricky to take the gel off the bottle. And when I eventually succeed in opening it and getting gel in my mouth, the taste of cherry is…disgusting like crazy!!! Why on earth haven’t I tried this taste before during training? Thought that with a different taste it would be waking me up. And indeed it does. I have swallowed a little of the gel. Drank a bit of water. And press all the leftover of the gel in the mouth. Take water and mix the whole thing in the mouth. OMG! This is disgusting! Taste really ugly! Decided that the “placebo” effect would have to do. I spit all on the asphalt. Must look like I am spitting dark blood. Continuing my run. Have never given so many high-fives in a race. Not even in Berlin 2014… And THAT was a lot! The 12km countdown is the best ever. There is another countdown starting at “1km done, 41 to go…”, but this one is niiiice! Counting kilometers left multiplied by 5min-tempo… I know I am faster than that, but have no idea how my brain will do the calculation if asking to multiply by 4:36-tempo. Less than an hour. 10km left. Less than 50minutes. I want to get to km39. To feel that I am finally close. I am passing people now. This beautiful and windy path, with those high trees on both sides. I like it. I know km39 is soon there. I am not following the blue line any longer. I am ON it. Not a chance I will run longer than I should 😛 Seeing the lake on the left side. It feels like spring. Short hailstones rain again. Does not matter any longer. I would not care less. Km39 is there. I have 15 minutes to finish. IF I was at 5min.tempo. But I won’t allow this to happen. Passing guys and turning right. Headwind. Don’t care. Turning left. Km40 is there!!! Euuuhhh nope. Not yet. Down the street. I take out my final liquid gel. Cola-taste. I know it taste bad, but it has so much caffeine in it, that I SHOULD be able to press a bit more. Recognizing the final stretch from yesterday. Seeing km41. People are slowing down. I don’t. I push even more. No at all full power, but definitely faster. And it goes slightly up. But I know it. And it feels. But I know it. Passing one IF GÖTA guy. Feeling that I am unstoppable. THAT is the feeling I should have had from start! And a faster pace too! Getting passed by a guy with Swedish colours. Cheering from him give me an extra bright smile. I just want to pass people. Pass gals mostly to have a slightly better Turning right. Over the little bridge. Windy. Seeing the final final street. Cannot estimate the distance to the red carpet. But I know it is mine. OK…not completely JUST for me, but my brain doesn’t know that at this particular moment. Passing a Danish gal. Yeaaaah! And seeing two other gals ahead of me. Those ones won’t be there. I feel like a rocket, but really run like a fast snail in reality. OK…like an average snail, not even a fast one. But this red carpet! OMG! Feels so good! Smiling right and left. Have no music in the ear since I passed km41. Just feeling the cheering all around and that is why the finish lines are so addictive! Done!

Official time received later: 3:12:21…

*************

After the finish line

Not even looking at my watch. I am under 3:15 and that is enough to be an ok-long run. Feeling a bit off in the groin right side. But others are in way worse conditions. Getting a smile from two swedes, a thanks for several guys. And that’s it. Walking to the Hall, taking a bit of sport drink, chocolate bar and a paper cup filled with small pretzels. I am done. Stomach aches keeping me away for a short while. Walking to pick up my bag. Getting a well-deserved massage. Walking home. Shower, warm clothes and feet up against the whole for 45 minutes. The rain is falling again. And stops. As so many times yesterday and today. Feeling tired, surely not happy of the time, surely not satisfied because I feel the body is not completely emptied of strength. I am fine. Rubbish race-time, but decent long-run time. That would do for today…

My very kind hosts let me stay longer than planned. So I get a good nap. Wake up at the smell of freshly done waffles. Got offered one by my host and we start chatting. They are very kind and cool to talk to. Would have gladly stayed longer. Especially as I am to be traveling back to Hamburg on Tuesday morning… But the original plan has not changed. Thanking my hosts, getting to the train and then the airport. Lots of wait and then through the control… longing for a large piece of meat with French fries…to see that only coffee shops are available after the airport controls… Settling for 2 hot chicken wraps and a half-liter Coke. I am tired. I am on my way home. I have for the first time run a marathon as training… I am happy 🙂

**********

Weather: 5°C, cloudy, Feels like 1.7°C, 16kph W wind, 81% humidity. Did not feel THAT cold at start. But surely freezing during the hailstones rain from km1 to 3 and then better under the sun and then more rain and hailstones and sun and wind all the time… Estimated average temperature would be 5-7ºC probably. My estimations anyway.

Food:
> before: chia porridge with green mix and orange juice, 1 banana, 1 piece of bread with honey, High5 sportdrink (5dl?) (5:am) Little bottle of red juice 2 hours before

> right after: banana+pretzels+2 glass of sportdrink

> 3.5 hours after: 2 waffles without eggs with sugar on. Orange juice

> During: 1 strawberry jelly right before start, High5 Lemon sport drink @km5-10-15-25, Aptonia gel (salted butter/caramel*2 and cherry-disgusting) @km20-30-35. Coffeine Powergel at km40. Strawberry jellies: 1 at km22 and 1 every km or so at km23-24-26.

Gear: ADIDAS SWE outfit (hotpants & sports bra), Casal Iconic black Sports bra MIK, arm sleeves pink, Compressport calve sleeves, neckwarmer, sunglasses, shoes all good for the job.
> extra clothes dropped before start: 2XXL Decath easy pants, old Djaz tshirt and wind-jacket.

=> Perfect outfit? Definitely! Had hesitated pretty much all the days before leaving home about what to wear. But hotpants was definitely on. For the top it was a bit tricky through. But on the race day, that was it. Perfect outfit. My alternative outfit was similar (singlet and hotpants) but black… Tricky to run with the arm sleeves but very handy to get on and off depending on the weather. Having the calve sleeves during a marathon was a first. Worked fine…although it was far from marathon-pace. Will probably skip them next time. VERY GOOD to have the extra clothes before the race, especially for the legs, and avoiding the frozen legs from Tokyo…

14/ Unfortunately, nothing high on the effort level. Not even during the “faster” parts of first km. The change of plan to get this race as training long run made the effort level close to decent long run. Would have gladly had higher effort and faster pace…

********************

SUMMARY: The expectations set were aligned with the training that had been done. Had hesitated between Prag (fully booked), Düsseldorf (not too fast route) and Hamburg (a bit close to Tokyo but fast route). Hamburg was the easy/only choice. Ready to get fast. But the weather the week prior to the race was very changing and honestly on the race day, this was not the weather I can perform in. Running can be done in any weather (…ok…heavy snow and minus 15ºC or more are stopping me from running outdoors…) but for racing, that’s different. For sure others are less sensitive (like our fast Swede D.Nilsson getting to the finish line in 2:15 and qualifying for World Championships this way…. but this also means he did not have the second and third hailstones rains we – slower runners- got around 2hr 30 and later…). Yes it is disappointing. Yes I am not happy. Yes I know better than stopping at the loo. Yes yes yes… But marathon is a brutal story. To get it right, everything has to be falling into piece at the same time. A puzzle ain’t complete if one part is lost… Anyway, the wind was not on my side, the rain was not a problem but the hailstones were, the stop at the loo was necessary… Easy said: that was not THE day. But once again, happy to have completed the run in decent time for a low effort. 10 minutes slower than Tokyo… But feeling way better the days after 🙂

There will be more races…

(Buckets of thanks for the support and cheering during my preparation. A bit tricky with the tapering weeks and lots at work, but that’s the price to pay for being running athlete with a full-time job 🙂 Preparation worked as planned even though the motivation itself went up and down. The weather was not my friend this day. And I cannot help or control on this. New adventures on the way… with short and medium races in-between 🙂

Of course a huge thanks to my fellow runners Swedes and not Swedes who passed me or got passed by me, who smiled and cheered, who huged after the finish line, who heard from them after the race…. Yes, running a marathon is cool. Passing the finish lines is addictive. The way to achieve all this is a mean to this end. Whatever the “end” might look like. No training goes to waste. Special thanks to my little people at home, cheering any time, laughing sometimes at the look I have when getting back from training but always so present. You might not understand this right now, but this will come one day and you will 🙂 Loving you unconditionally!

And thanks to my German hosts for making my stay perfect in Hamburg!

***********************

A few “after-race thoughts”

NOTE: Body check? Did I really run a marathon? Surely it felt right after the race. Must have been walking a bit funky/funny back home. Slight pain on right hip/groin side, but all fine while walking. Tired a lot after getting back home and showered. Good with some sleep. No hip pain during the race, but on the other side I ran this one slow. During the hailstones of the start, I could feel something coming in the legs and deliberately slowed a bit for 1) not falling and 2) not increasing this “whatever-pain-it-is”. Worked fine. Same as after Tokyo, Achille’s heels did not scream at all. All quiet…

NOTE: Warmup? Impossible to count the jogging to the start as a warmup, nor the back & forth acceleration between the loos before start. Simply said: no warmup for this race. On the other side, have learned my lesson and the extra clothes (including the extra large pants) were the best I could do to keep myself warm before the race. Maybe this helped to start the way it did… Unfortunate that the 3-4km at the start were under hailstones and getting me so cold. Those km are generally used to warmup the body…

NOTE:…and then the “loo incident”. OK, this was not an incident. It was well-needed. Unsure whether it was the High5 sport drink not liked by my stomach (although I had drunk this during 2 days without problem) or the cold from the start making my stomach unhappy. Anyway, something was seriously wrong. And this stop was needed. Could not have done differently. Maybe slightly faster…but even unsure for this.

NOTE: Energy/refueling during the race? Very handy to be able to leave personal refreshment in advance. I chose to use High5 sport drink lemon even though had never used it before the 2 days before the race. Could not find Isostar and wanted to be sure to be able to rely on the sport drink served on the route (High5 lemon) in case my bottles would get missing. No problem to find the bottles which were perfectly pimped. The small motivational message were doing a great job. A problem with the last gel with cherry taste which was extremely disgusting. Should have known better than testing during the race…

NOTE: Beetroot loading? Took two small bottles days prior to the race, could be the thing that troubled my stomach? Although this was no new thing to me.

NOTE: then…gels in the sport-bra, on the back? Had 2 in the back, just in case mine would ot be available on the bottles. Worked perfectly. Slight chaffing pain after the race, but unsure how this came.

NOTE: …and no gel/dextrosol in sport bra in the front? Yihoooo! Skipping the chaffing issue this time!

NOTE: then…small jellies in the back pocket of the hotpants? Worked fine. Although it feels a bit heavy at start.

NOTE: Hamburg marathon is hereby the coldest and windiest marathon I have ever run 😛

NOTE: Post-marathon recovery on-going and working well. Trip back home on Sunday evening, 3 hours sleep before getting ready for work, flying back to Hamburg for conference on the Tuesday and then back home late on Thursday evening… Good that there was no jet-lag involved in these trips!!! Recovery of several days before a first test run 5 days after the race. No problem. Can really feel that the pace used was NOT the one that makes the body tired…

Looking forward to new adventures …soon…


Just be free to run…

A bit different wednesday evening after long workday: movie at the cinema 🙂 French movie-evening was showing “Free to Run” which is a documentary on…yap… running. This was very well presented, the interviews were quite fun some times. Great to hear again the story of having women starting to participate to race, with Kathrin Switzer and first official female participation to Boston marathon (1967…), with Joan Benoit winning the first Olympic marathon race (1984!!!), the start of NY marathon, the running movement in Switzerland and female-only running races. Very good indeed and definitely full with inspiration. At least I felt inspired 🙂 And yes music+story=small tears from time to time.

Continuing the run despite last week “hip-incident”. Strangely it had not come back. Chat with the ostheopath did not give much apart from getting there asap if it was coming back. Way-too-long workdays this week made the running suffer a bit, having to do it in the evening (as the 5am-wake up call was not fully convincing the body to get up and go out and run). But now TGIF! Energy levels pretty down. The rain and cold ain’t helping. Therefore rest day today and race tomorrow 🙂 Nothing planned, could have popped up on the same day, but now I have something to look forward to! (of course the weather forecast is terrible, the route is hilly and tricky and on gravel for some parts… wonderfully answering to all I love in a race…NOT!).

Time for a bit of chillout and reading before early bedtime. Yes it’s Friday and finally can sleep a full night!

Feel free to run!

 

 


Cannot run…doesn’t mean cannot train…

Early wake up thanks to the sun shining (still pretty freezing close to zero degree though…). Snoozed a bit trying to figure out how the hip would react when I’d decide to go up. Which actually worked better than expected. No limping today! Well, not FULLY limping today. Working on sitting position ain’t the best. So I kept reminding myself to go up and leave the chair on a regular basis to ensure the hip would not stay stuck on the sitting position. Painkillers taken only once today. Hopefully the sunshine is helping (if only the temperatures would get over 20ºC…).

Cannot run – that’s a fact… – so decided to get the body moving another way. Apparently got 7,000 steps according to my mobile phone (a bit strange it records the number of steps when it is in my bag…). Adding the steps done when I was NOT carrying my bag. That would do it for a day 🙂 Decided to take two days of rest over the weekend, i.e. swimming and if ain’t hurting, some bicycling as well. Will see how it goes.

For now, 30 days to go. Started 30 days challenge…for abs, butt and easy pushups. 1 day done, 29 to go 🙂 ‘night!

30Day3


178 days left…and the Evil Hip strikes again…

Hopefully 178 days to get a stronger and better hip...

178 days to -hopefully- get a strong(er) and well-functioning hip

 

Still 3-digits number of days left. Still time to train and prepare. Which is GOOD. Because the Evil Hip has stroked again during the night, making it completely impossible to even walk (ok, I could walk with lots of screaming and cursing – in my head). Painkillers were of no help at all. Hot bath probably burn the skin more than help the hip pain. So after 3 hours, could finally fall asleep again. Probably of exhaustion. And it was 4am…

Interestingly (?) the pain is not what I am used to (which is no fun to write because no one should be “used to” a certain pain). Usually it is in the front of the hip, groin area. Here it was actually on the “outside”, although when trying to find the area itself, I could not really find a specific spot. Which makes me think it might be “inside” in a way. Once again, lots of googling later provided more worried thoughts than helped. Use of a crutch has been the best decision of the day… Figure out! Alternating hot gel pads and cold spray is also the alternative treatment for today.

Not being a fan of painkiller, I tried to endure the pain, but honestly when the foot cannot touch the floor without getting a little scream of pain… it is time to re-consider. No surprise here, but today will be a (forced) rest day.

So, countdown to 178. Definitely a nice number of minutes to reach 🙂


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…)


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). 


NOW I AM ANNOYED!!! (and yes I am shouting!)

Not only I could not run the race I like BUT as well my two last blog posts have been saved locally on my android and apparently the recent update of WordPress app (which I smartly did on Wednesday while away from home) made my life not much fun with just removing all my posts and not being able to refresh them… Well, this is what the stupid app is saying since two days. And still waiting for the support to help. If any help can be given.

About this post then? Well, written from my laptop. But my local drafts are supposed to by on my android. Not sure any more. Will try to re-write them (I felt inspired 🙂 ). But would Shakespeare re-write Romeo and Juliet if he had lost his original manuscript? Probably. But it would be different. Will se how I do.

For now, resting a bit after a full day under the sun at the pool, trying to figure out what to do with my feet…

More to come…real soon 🙂

 

(and yes, if anyone out there has this problem with their android and wordpress, please post a comment on how you solved it!)


To run or not to run, that’s no longer a question :-(

And so arrived the final well and with it a left foot which does not seem willing to cooperate. Really unfortunate. Got a full day rest yesterday, hoping today would start well. But this stupid foot made itself reminded already before going out of bed. Skipped the planned training with colleagues and stayed longer in bed instead.
Which dis not help apparently. Work all morning, meaning not much effort from the feet. Got ready for an easy run at lunch and it took 200m to feel it was just not ok. Turned back to go to the shoes store close to home and asked them to check how I was running. Apparently a bit inside but it looked normal to me. He said I maybe tape the wrong part (should be lifting the inside and not the outside of the foot according to him). Off with the tape and out to run. But still not ok. Speed after 3.5 km. Got ready to test a very short and fast bout.  Worked perfectly… Pace wise. Because the foot hated it. Just had to get back home,  shower and back to work for not crying over this.
The long story made short: no race next week. Should not and cannot risk a foot for a race. Feels really rubbish. But so it is.
Will drown my sadness into bicycling over the weekend. At least I will remain in good shape even though I cannot run.  Not to good start for the year ;-(


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 🙂 


To rest or not to rest? THAT is the question…

Since Sunday, got a conscience check: to rest or not to rest. That was well enough to take two day of rest for noticing whether this stupid left foot would let it go (or not). Gave it a try yesterday (Tuesday) with taped foot, and it worked fine. Easy 10km ended with a good feeling. So nice that I actually could spend the rest of the day walking as normal 🙂 Not bad right? And filled with this enthusiasm, I even made my own day with a long workout for core & stability. Yes, it does help for the running (and not just to set nice patterns on the stomach 🙂 ). Too late in bed, but satisfied as there had been no snow falling as it was forecasted…

Saying this quick because this morning, there was a light white cover waiting for me on the streets when I headed for an early morning run 😦 Not too fun as it was slippery. And wet and cold (in the water pools…). But otherwise, it felt nice to run. Once again, taped foot, but so what. If this is what it takes for the next 15 days… so be it. Rest of day working (i.e. sitting most of the time in meetings), so the foot did not complained too much. Had a talk with the naprapath that checked my knee, hip, foot and he said that taping was fine and that if all felt OK tomorrow, I could give it a try for the running plans I have. After this one, then we would see how it goes. Probably needing a bit more rest. With so short time left before the race, the only thing that can happen is to screw up the training if not taking it easy and intelligently running.

So yes, the question remain: to rest or not to rest? Suggestions?


New torture massage runners-style…

Easy end of the weekend, mostly due to this light sensible pay on the outside of my left foot. Tricky to describe where, but it felt for sure. So skipped the running and went for a rest day, watching table tennis tournament and keeping my foot at ease. Surely some core exercises were included in this unplanned rest day.
Today Monday, back to work. Although it did not start as I wished with a morning run. The left foot was still sensitive, so the choice was easy: 17 days to go before first race of the year?  Nothing can be improved really, but much can be destroyed by doing extra runs when the foot clearly says there is something odd. Work all day and then it was time for dinner already. Followed by movie and massage of the foot with Tiger balm. Does it help? Don’t know. But at least it is worth a shot.
And news for today: finally got a little foamroller worth patterns on it. Not as torture as with a coca cola bottle actually. Could do full 18 minutes of rolling with almost no pain. Most of the ache came from the hands that had to support the body while rolling in certain positions. Got a 2 minutes each exercise (quads, calve, hamstrings, butt, ITB, back of the thighs). All good.  A bit red afterwards, but still ok.

Now time for some rest,  going tomorrow will allow for an outing. Without the snow that one of the weather forecast sites is announcing though…

Keep on running and have fun!


Recap 2014…

First week of the new year reaching its end… Time for a short summary on how 2014 went…

Figures first: Races: 4 marathons, 4 half-marathons, 3 10K, 2 smaller races.

Back to the beginning: Dubai marathon. Great start with a new PB by 4min 44sec and year objective reached by 1min 1 sec… Could not wish for better first race of the year. Once again, tricky conditions for training with rubbish weather in December and January, BUT a really good finish of the year training with 477km run in December which probably helped a bit for getting this result. Sun shining… and surely starting to think about what other objectives should be set for this marathon distance for the rest of the year… Next step: busy March with first : Semi de Paris. New PB by 16sec for a race which was counting as training-race. Good way to train the running, the “Oooohhhhh nooooo… I dropped my gel and had only one for the whole race…what should I do now”-energy plan and enjoy fully the scenery 🙂 Two weeks later, had nothing else to do but to register to an 8km Spring run and got a PB on it (once again, first time run = PB 🙂 Liking it!). And then came the cherry on the cake: Copenhagen half-marathon, standing as well this year for World championships in half-marathon. CRAZY new PB by 2min 41sec since SdP at the start of the same month. Getting as well WAY under the objective set for the year. And a great celebration with running-buddy “Trickie” who was joining the race as well. So after this, the cup felt full and happy I was. The year had only gone 3 months and all felt fine… Got to run our 4km terrain club championship and got first place woman 🙂 Still fine year, right? But it was without counting Rotterdam marathon in April. Dubai, Copenhagen, Rotterdam and Chicago were the A-races of the year. But having set PB in Dubai and Copenhagen, I was more than happy to run a fast race in Rotterdam and that would do… But nope. All preparations had gone well, two weeks after Copenhagen I was standing in Rotterdam with stomach aches and not able to keep anything in my tummy. So the plan was just to complete the race… Which ended with a first half in 1hr25 and a final time of 2:57:25, new PB by 1min 44 since Dubai… and 4th in age category 🙂 Wow, the year was just great. After that focus was on Chicago in autumn, with a few races on the way there. First was mid-may with III Subida a la Cruz de Benidorm, 10K race which I took first day of “training-vacation” in Spain and got happily to cross the finish line first of all ladies (after a huge 2km uphill and a super fast 2km downhill in the middle). This fun training-race under the sun was followed by a lovely sunny training week in Spain (and crazy pain on the front of hamstrings… which made me understand WHY downhill training is of importance sometimes!). Back home it was time for Göteborgsvarvet. There was a dip in motivation for this race. Which was anyhow planned as training race and hopefully to get sub90. Which I did…for a couple of hours…until the elite field was granted with 14 extra seconds for all times due to issue with the start clock. Ending 1sec above 90min… Next stop was two weeks later, the capital and Stockholm marathon. Once again this was as well Swedish Championships and even though it was not top-race on my plan, sub3 was a wish… This was without thinking of a bad turn that happened the week before and the pain in the knee until the race. Got the race done, half way as planned but by km30, the knee just did not want to cooperate. Good time anyway with 7min 43sec faster than last year, but missed the sub3. No worry, I had my knee still there and that what’s matter right? A PB without knee? Not too good 😉 Followed a recovery month, meaning crazy daily rehab training, skipping the 10K-races planned in July and finally got to run ONE 10K on the 2nd day of Augsut. Musselloppet. Crazy time right before the race (took us over 2 hours for driving a distance which should have taken us like…30min?), arrived at the race 10min before start and understood when getting there that it was NOT a flat race, but a 2-laps race with hills… No crazy time, but got the “knee-test” passed. No pain. All good for next race at the end of August: Midnattsloppet Göteborg. This one is a midnight run and started with 5min heavy rain on us, right before a delayed start. got a good training (when I woke up after 4km reminding myself it was a 10K and not a 42K…). Once again, knee-test ended well. So training continued and it was time to get ready for the test-run before Chicago: Stockholm half-marathon (standing for Swedish Championship this year). Great weather, body fine, still took it easy for not pressing the knee. Which ended in a PB (he he he…you know…first time for this race = automatic PB 🙂 ) and a sub90 half-marathon which gave me a 36th place in the Swedish Championships. Happy, because there were crazy fast chicks this year! Got to congratulate JP for his crazy achievement in this race too. So nice to be able to celebrate after a race with people you like 🙂 All-in-all, it felt that “more ready cannot be” and October was already there. And Chicago marathon. Spent a week in crazy warm North Carolina the week before and got to Chicago where a mild weather was given to us. “Tricky” was there as well, which made this race even more fun. Right before the start, the left calf did a bit of boring reminder like “youhouhou…I’m here…”-like, but race is a race and it was just one of the most amazing experiences to be in this race. Until 20km, all felt good and perfect, but then the calf did not cooperate too much, and the choice was pretty simple: I have two calve (got them at borth: no change nor refund possible) and there will be other races… Chose to slow down and complete the race. Will be back there in better shape. Missed the sub3, but got rewarded with a 1380th place out of 40,418 participants. 172nd woman. I think it is good 🙂 Got some rest after that. A bit of motivation was lost due to this “miss” in Chicago, the calve were not too happy, letting me run but not as much I wanted really. So skipped all races for the rest of the year and focused on training to get the best start in 2015. Ended December with a new all-time-high in volum with 513.5km run 🙂 A good ending.

Sooooo: for last year: 2014 was a great year for running. In figures (because it is fun!): 3,929.1km and over 313 hours spent on the roads (the number of steps added to 3,384,900 (calculated with an average of 180 steps/min :)), on 3 continents. Travelling is part of it and fun, but not all the time. Food? a couple of problems before races, which strangely gave me the best times achieved this year. Looking a bit more on food for recovery. When I have time… Long runs? not as many as I wished, but definitely lots of fun out there! Massage? Should be sponsored by a massage company for all the time I spend there too! Core exercises? Surely a great improvement since last year. Can be seen on pictures 🙂 but as well in the running where it feels better longer. Back ache? nope. Alternative training? biking a bit and not enough swimming (this will change this year!). Running on terrain? Surely added this in summer and late autumn (will continue this year too!). Trained under any weather condition and did take time for resting too (thanks for a wonderful crazy sunny summer, got a nice tan as well ;).

Would say that the year had gone all well as a whole. With surely some times with feeling down, bits of lack of motivation, knee and calve showing that one should clearly respect one’s own body when running and training in general. But when looking back, it was a great year. Let’s see what 2015 brings us, shall we?


The day one wishes (almost) that she was a dancer…

Late run often means easy falling asleep (well, actually there is not link and no proof one way or the other is correct, but there must be a start for each post, right?…). Still wondering how the mobile can think sometimes that it is OK to wake me up before 5am for a run… Skipped this morning as I felt that the pillow was more appealing than the 2ºC appearing on the weather forecast. Regretted this by the moment I went up, as the body felt pretty sluggish and unwilling to do anything but going back to bed. Which it did not. Long day at work. Felt like running without breathing. Never tried, but probably feels the same as having back2back meetings all day long 😉 Ended the afternoon with a visit to the naprapath for checking the hips of mine (as well as the knees, the calve, the thighs, the back, the neck… you name it :)) And yes, stretching ain’t my favorite activity and this session proved it clearly. The 4 seconds of pressure on specific stretch positions felt like worse than running a full marathon (no kidding). I might not be the most flexible person on Earth (and that is actually good, because it would not be too good to run then), but today was pretty bad. Good news (Uhhhh?!?) is that nothing felt stuck. Bad news (Uhhhh?!!!?) is that I have to do stretch exercise on a daily basis until next torture session next week.

More work to do now before heading to the pillow. In a few hours, the rest day will be over and should be waking up for a morning run.

Night night!


Can’t you see me? I look like a freaking Christmas tree…

Ok. Silence is over. New laptop on my desk since three weeks. But time is not enough. Today happened something though. And I need to complain a bit.
Rewind: following Chicago I took a full running-free week. Body felt all good. The mind stated to complain by Saturday… As it felt all fine, especially for the calf,  then I started easy run again. Annoying few weeks with calf issue but now it looks better. Still issue to find time, but this is another story.
Back to this morning. Awaken at 2:38am by the coughing concert from E&T, could not sleep back and it felt pretty early (!!!) for a run. Waited 4:30am for light core exercises and then gear on for morning intervals. It felt chilly (8°C on my phone,  2°C on my watch…) hade decided “hard core” gear: shorts, 2 tshirts, arm and calve sleeves and neck warmer and bonnet. Felt all fine. Nothing much about the intervals but on the way back home,  I just got bumped by a car… From nowhere… and that disappear as fat as it came and hit me.  Pretty chocked. Got back home anyway and did check with the nurse what to do (basically nothing). Got to work and the carousel of meetings started again. Well back home again, prepared all for fajitas evening before heading out again. Chillier and even slippery at parts,  the run did go well.

So what about the post title? Well,  when the darkness fall into the city I chose carefully my heart so I can be seen. Fluo yello, pink,  green, blue, mix of all… Just pick and you’ll have one of my outfit. In the top of this,  LED on the skies and one on the arm. As I said I look like a freaking Christmas tree!  So how on earth could this car miss me and hit me?  Watch up, drivers. You are more dangerous than a elk crossing a motorway when you are not awaken and driving.
Surely ended fine as I apparently have no bruise. But still!

Time to rest. More running awaiting tomorrow.

Keep on running!


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!


Back to work, still sweaty and a sunny-hilly race… (summary of still another week without laptop)

(Week 28072014-03082014) Fully into the core challenge, daily rehab for the knee, starting to work and a race on the top of the week. A bit of activities indeed!

Monday was dedicated to rest. Rehab and core workout were the best way of starting the day, also it ended pretty tired after this first day of going back to work. No difficulty to fall asleep, and easy to wake up with those *###&%!! seagulls screaming @3am in the morning. Went back to sleep though and felt rested when Tuesday started.

Despite a bit boring night, got up for rehab and core, but felt like it would be easier and nicer to get straight to the running to skip the possible heat and be able to get to work at a decent time as well. Serie of 1,000m is at the moment something I really like. It feels like the short 200 and the long 1,000 are the only distances I can get some satisfactory pace right now. So, took an easy warmup, stretch and then headed to the flatest place for running these intervals. Really happy with this workout. Especially when done after a rest day which felt pretty tired and sluggish…and a bad night on the top of it! Started with 7-8 intervals in plan but thought that making it 5 today would be already great. Then changed a bit the outlay of the serie by turning back after 3 intervals instead of 4, which made the mind thinking a bit then! Completed the 7th interval and it felt definitely necessary (!) to get a final one to enjoy the run a bit longer 🙂 Real good workout. Got my final km at the 4th best pace ever 3:40 🙂 Even noticing I was clapping and singing out loud during some of the intervals… (don’t ask!). The knee rehab followed right after the interval workout… which i do NOT recommend! Really sweaty adn tired, it made the whole rehab pretty much tougher than it should. Then a full nice day at work before getting back home, changing back to running gear for a recovery run at pretty easy pace. Cold shower after that and got ready for nice evening in nice company. Pretty tired though, fell on the pillow and did not have to count to “2” probably before I joined Dreamland…

Just for the fun of it (!), started Wednesday with core workout and directly to the nearest Gardens for a morning easy trail run directly followed by stretch for the knee. Felt all good for recovery workout from the day before. Especially after short night and long work day ahead. Pretty warm outside, lots to work on, all good so to finish the day with the rehab session. Surely a bit tired by then, but it had to be done…

Thursday turned into rest day. Not planned this way directly, but having a possible race on Saturday made this change necessary… Well, necessary and necessary. Was feeling like climbing up the walls by the start of the evening, resisted to get out in the morning but it was way too hard in the evening. So jumped on my bike for an easy 25km tour with the sun in the eyes during half of the time. Really nice to enjoy the colourful landscape at this time of the evening 🙂 (Yeah…a bit spooky as well in some places, but it faded away as biked a bit faster then…). Good for the legs and refreshing for the mind. Lots to think about…

Started  Friday with core and rehab and headed to the office. Meetings and nice lunch with colleagues under the sun (and a bit chilly when the clouds covered the sun…), seeing the rain through the window and then directly home for an easy afternoon run to check the form before Saturday’s race. A bit heavy at first, the legs got better after a while and the run ended pretty nicely. Quick shower and a bit of food before bicycling to the sea for a quick swim and a nice chat under the last rays of the sun. Easy evening, ready for Saturday’s race… The afternoon run was a good way to check the body and mind as well as was the first run without the knee being taped. Worked all fine. Surely a bit tired after the run and definitely after the bike, but all fine.

And here came Saturday. Up with the birds, got myself ready and it was time for training race 🙂 Got my bag ready, two changes (just in case 🙂 ) and food in the belly. Warm outside and sunny, all good, right? Ready for “Musselloppet“. Race report here… Good training race, nice afternoon and sunny day. Tired at the end of this Saturday. Happy to have run it 🙂

Woke up Sunday with rain on the roof. Nothing heavy, but enough to clear the air. Tired in the body, tired in the mind, no motivation… Perfect start for the day… Quick shower for waking up a bit and off to the pavement. Pretty heavy first km. Stretched a bit and then easy pace for 3 more km before joining the route of Göteborgsvarvet. Route I followed all the way to the end and more afterwards. But back to km4. Took the first bridge pretty easily. Had started some drizzling rain, nice for keeping myself awaken… Got to change a bit the route as some streets are not available outside the race-day. Felt all ok, apart from the fact that it was slow, heavy and without any motivation. By km8 started to count in my head the multiplication tables from 2 to 10. Shortly after finishing, still needing something to occupy the mind, so started the same multiplication table but from 10 to 2 downwards… Yapp! Kept myself awaken!!! Definitely. Was happy to see km10 and then km11 was already there. The light rain stopped around km15 and a beautiful and warm sun replaced it. The left knee felt good all the way. So for the last 2km, went a bit faster. The legs wanted it 😛 So the whole run went a bit faster than planned, but still ok for a long run. 25km all good on asphalt! Spent the rest of the day resting and strangely extremely thirsty. Always strange to come from a workout and dropping water! Anyhow, the weather and warmth were not optimal for being hungrig, but got a pizza in the tummy to ensure energy was there for the body. Got the rehab program done later on during the day and this.is.not.optimal.at.all (did I say it already?!?!?). SO extremely tired, felt like I had used all the energy in the body really…

 

This was my week of running: Pretty tired at the end, rich of one more race experience and a knee which seems to be in better shape since a while. Keeping fingers crossed really.

How was your running week?
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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?…

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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!


Run, Sun, Sweat, Rest and a pinch of jalousy… Summary of the week

wpid-20140621_151907.jpgOne more week ending. Seriously – how can time disappear so fast sometimes all the time?!?!? Just back form vacations and it is already Monday tomorrow… Back to work after a sunny week and no possibility to run… how could this work, right? Let’s start with the pinch of jealousy… Sure it is painful to see runners all around, to have a nice weather (or rain) and not being able to get into running gear…So yes, a bit of jealousy when seeing others being able to run when I can’t. Sorry – just had to complain a bit. Now it is done. So there went the week:

Monday started in Turkey with travel back home. No need to say that when crossing the door, all went to bed but me. Time well-used for unpacking starting the laundry and a bit of work…well work which ended late in the afternoon. Noticed around lunch that it was high time for food, without having really time for cooking (read: ate fruits and drank an energy drink…). 6:15pm was time for check at the physiotherapist… Hold on… Yapp! Was smart enough to book a time DURING the soccer game I wanted to check… No worries though, could follow all from start on my mobile, then there was a tv in the waiting room, had to listen carefully to the physiotherapist and then hurry back home to sit in front of the tv 🙂 OK, the physiotherapist said that was good response from the knee, added a couple of exercises to complete the rehab and then new check in three weeks. Rest day – nothing done. Fell asleep like a stone…

Up early, little drizzling outside, running gear on and ready for a fast & short distance on Tuesday. Easy and short warm-up and off I went… but not at all as expected. Stopped several times during this rubbish 6km run. No pain really, but the head was NOT at all ready for running and not even for pushing to continue when it felt hard. Not a chance however to walk back home (had forgotten my tram card…which would have been conveniently used this morning…) so better run-cry-swear-stop-run again and all over until home. Change and directly to work… better to focus on something else, right? Evening got the first updated rehab program (added straight kicks with elastic band and lunges). The rehab program is now to be done every second day. Tired in the evening. Day 2 – gone…

Decided to go for a little “July challenge”. OK I started it on Wednesday July 2nd (so will do it until August 1st). As the running can anyway not be done more often than every second day, let’s work on this core 🙂 Daily Ekvall’s core serie for 31 days…who’s in? 🙂 At least if I cannot run, I’ll have nice abs … he he he! Evening was dedicated to alternative training with bike tour for an hour and then back home for Core&stability (2) workout and Ekvall’s core. Yapp – a bit late for all this, but feeling so good to fall on the bed and sleep right away!… Was it already Day 3?

to wake up early on Thursday morning ready for running intervals 🙂 Had just rained before I went up, so fresh and nice in the air…kind of. Got time intervals for this stupid knee to hold fast tempo. 4*5min and 3*2min. OMG, this felt really nice to run fast! (ok, not super-crazy-fast, but decent-faster than it has been lately and with a nice feeling as well). Core challenge right after (NOTE: not recommended to do planks right after a sweaty run. Tricky to hold on the elbows!) And after well deserved shower, off for long work day. Full with lots to do. Nice to get back home and change for evening with friends. Nice company and good food. Perfect end for this evening….well, there was still some rehab to do before bedtime. A bit tired, but I hold the every-second-day-rehab-program. Really tired after that! More of Day 4 ending 🙂

So Friday started with Core challenge right after getting up (not simple, but at least it is done!). Rest day was declared (read: from training). Heavy at work, nice company at lunch compensated with a bit dull food and then it was soon time to get back home… Tired like no one should be, I rested a bit and got for a thai massage. The main focus areas were simple: left side of the body from slightly above the knee, the thigh, the hip and strangely the shoulder and arm. Nothing fully painful, but far from enjoyable. If pain makes pain disappear, then shall be it! No problem to sleep, despite the short sleep earlier. Definitely needed some rest. Day 5 just disappeared…

Not too late sleep-in, the sun was high and shining on Saturday so got ready for an easy 10K run which turned into a very nice and decent-pace 12K on the hour 🙂 Really happy that the knee did not complain at whole. Nice to feel the sun and the wind on the skin. Sweaty at the end it felt great to start the day this way. Quick shower and changed for getting to Åsa where was held the 10K-race I was expecting to participate. Met club-mates who could run (happy for them). But felt ok to watch the race. Even got the surprise to see Robban on front line for start and ending nicely the race 🙂 There was a 5K as well this day and would I have known, I would have definitely register for running. But too late when I discovered that. The surprise for the day was the amount of food eaten…3 (home made) hamburgers and one sausage, drank coke and juice as well. Not all at once!!! during the day I meant 🙂 Lots of discussion and grilling in good company with club mates. Not too late home, but had still a bit to do: core challenge, rehab and core&stability for the day… Pretty crazy-tired after all this, but as usual it feels so nice when it is DONE! Day 6? already completed…

And today was Sunday. Final day of the week. I know I said the runs should be every second day, but felt fine this morning, so did some eccentric heel raises to “warm up” the heels, got the core session out of the way and changed to running gear after massaging carefully the legs with chilli warmup cream and arnica oil and off I left for a real warm and sunny run…which ended into 16km at nicer pace than yesterday-already-nice-run-pace 🙂 Lots of sweat, even got some cheering on the way, two whistlings (I put this on the “cheering” side), small kids even clapping…Yapp, this was a great run. No knee pain. I.am.happy! Just took a shower to cool down the body, got some fruits and drink and jumped on the bike for a little hour tour 🙂 SO HOT!  During the first half, it felt pretty warm on the back with the sun shining. Small stops for shopping and then turned back home…with strong headwind (and not feeling the sun at all although it felt pretty warm still.  Back home for the third shower of the day and then resting on the mat for a little while under the warm sun. 26ºC – felt nice 🙂 Rest of the day spent pretty easy and chilling out. Enjoyed very much the final of Wimbledon on tv (and it is NOT recommended to iron at the same time such a match is on tv..you may burn yourself…just warning…). A bit of food shopping and doing a quick knee check: still no pain. Now time for a relaxing bath before a good night’s sleep. Final work week ahead before vacations…

 


Sweat, Sun, Sleep, Sluggish and more – in one week

Morning run along the beach...

Morning run along the beach…

After a late evening, went up on Monday morning, planning an easy run. Well, not too early as started around 6:30am… and the sun was already out above the mountains and warm… Not too easy to run then, huge change with home… Despite being along the sea, there was no wind nor air to breathe really. Did a 10km but the body felt really sluggish (yes, “sluggish” is definitely a description suiting well for the last weeks…). The rest of the day went pretty easy with beach, morning gym at the beach club, lunch, swimming-pool (sunbathing part), dinner, evening walk to the sea and sleep… One day done!

So when the clock rang at 5:00am on Tuesday morning, the whole me said pretty easily “nope”. Decide for a rest day. Woke up G&E as they had planned to play tennis at 8am… More sleep for me 😉 Up for 9-ish breakfast and headed to the beach with the hotel bus. Morning gym at the beach club, rest under the sun, sea gym with T and older ladies (pretty fun and not that easy with all the waves!), more rest then back to the hotel and swimming pool, reading and dinner time before short walk before bedtime. Got a back massage from G as it felt pretty stiff after so many days without really training correctly. Second day and pretty tired as we headed towards the pillow before 9pm…

Therefore started Wednesday pretty well at 5am without any problem. Pretty windy outside, sounded great when I saw the sun was not above the hills yet 🙂 The knee feeling ok, time for some running. 26°C at start, easy 4km and decided to get the pace up and went for 6*1km at tempo pace with 1min rest. Felt quite nice (and once again, I fully understand those running marathon @3:4x pace… It is really nice and enjoyable 😉 Completed the run with a few short hills (the temperature had risen to 30°C then) and then back to the hotel, change of gear and direction to the tennis court… 7:10am – already hitting some balls with E. Of course, it was early, but by 8am the temperature had changed from 31°C to 36°C and more than half the court was under the sun already… Breakfast after well-deserved shower and then, beach. No activity as the entertainment team had a full day off… Decided for a “no fried food day” as it had been a bit too much French fries and other dessert or food well fried… Lots of resting under the sun and by the evening, had a very nice tan turning to dark red on the chest and the thighs… Nice with the chocolate colour I got already!… Evening early in bed after dinner. Long day at the beach = tired in the evening!!!

Evening view during dinner

Evening view during dinner

Which allowed to go up early on Thursday, well-rested and ready to run. Achilles heels feeling pretty tired in the morning…probably due the lack of activities during the day… After easy warmup, got a serie of 400m intervals done. Ok, only the first two were real 400s as the others were cut at half. Mostly due to the head not really willing to push and scared for hurting the knee (knee which, btw, did not make itself heard 🙂 Aaaaand rest of the day (read: from after breakfast taken @9:00am) spent relaxing at the beach (read: mostly sunbathing, turning on a regular basis, putting suncream for not burning, drinking, eating and resting more…). Actually this type of day feels mostly exhausting… Late evening watching the “black & white show” in the hotel auditorium. Pretty fun and nice 🙂

Therefore Friday was decided as day-off…from running. Up late, breakfast late, at the beach late but just on time for the morning gym. No need to say that the body felt extremely stiff and far from flexible. Doing the gym under 36ºC hot sun making the whole thing not much easier…and as a follow-up I joined for an hour beach volley-boll…still under hot sun. It was after all rest day! Lots of drinking, still not understanding how the body can sweat that much when laying down under the sun doing nothing and then to the pool. As usual, knee rehab and torture massage on bottle. Although it does not feel like torture any longer. Mostly boring to spend 10minutes doing this!

Saturday was the last day planned for training. Motivation was not very high, have to recognize, but wanted to skip running on the last day abroad. Easy warm-up before a serie of 3-minutes fast run. Had to stop after the 4th rep as it felt liiiiittle bit in the knee, but the final four went fine. And easy run up the slope with sun in the face towards the hotel… finally…finished…time to relax a bit! Easy stretch before going back to bed…and waking up with the worse pain in the left calf. Like exhaustion ache 😦 massaged with tiger balm and off for breakfast and easy day at the pool. Yap! ALL-DAY-LONG! Still took time for the morning gym (ouch! for the left calf during the stretch) and the aquagym in the pool (ouch! for the calf when kicking in the water) and played table tennis w/G under crazy hot sun (but not running much, so it was ok 😛 ). Wanted to test Zumba but after 10minutes and seeing all the other women jumping, I decided to stop because the calf wanted me to… and back to the pool and rest…again. Finished the day with dinner, walk along the beach as every evening and then last show at the hotel (yeaaaah… election of the hotel miss….). Time for bed!

Final slope...ALWAYS with the sun in the eyes

Final slope…ALWAYS with the sun in the eyes

Took a longer sleep-in on Sunday because everybody deserves such rest form time to time! Rest day, staying close to the pool, did not even take out my book as it has not been possible to read anyway (I felt asleep for every try this week!). Quite some swimming today and table tennis game as well as shuffle and dart. Perfect final day of vacation under hot sun of 36ºC… Early dinner with a bunch of Dutch people ready to watch the game. Game, crazy finish, getting ready for travelling back home with long bus trip to the airport, check-in, a bit of wait at the airport…and it was Monday, 3:00am and time to travel back home…

 

Summary of the week: HOT, HOT and HOT. Unsure I have ever been somewhere with  a temperature of 43ºC! Lots of resting, lots of sweating, not much running (and most of it being rubbish – I could blame the heat, but seriously I won’t…), too much eating… Good change for body and mind. If only the knee was 100% back…

No one swimming here...

No one swimming here…

...nor here either (until I jumped :) )

…nor here either (until I jumped 🙂 )


Almost there…

Pain in the knee from Tuesday turned the following days into rest days. Not a chance I run on this knee.

Wednesday could have started with bike tour, but this would have meant pretty early start as I was to leave for work @7:30am… Got the rehab and torture massage done instead before breakfast. Which was good because the “back home” hour got pretty late, after long day at work and evening with colleagues. A bit more work and then it was already 12:20am and just  time for a torture massage before going to bed. No need to tell how tired I was by then… No pain, probably because I must have been half sleeping already!

Not enough sleeping hours later and Thursday started fast as well. Early at work, long day stretch to ensure continuing the rehab and then back home. Did the torture massage pretty soon after and the rehab. The side of the thighs felt pretty aching by this day, due to the regular torture massage. Hope this won’t continue… But the knee was feeling good so decided to plan for a run on Friday.

TGIF! and not any Friday… Day off so to have Sweden celebrating Midsommar. The knee still feeling fine, got my running gear on and off on the pavement. After minimal warm-up, little stretch, started a serie of 3minutes fast. Got to cut it into pieces by 1min or 1.5min, but got all of them done (and half with headwind and the sun in the eyes). The knee never felt really. Little ache maybe during the 2nd and 3rd intervals, but nothing to stop for. and then easy back home. Right after, got the torture massage done and went along with this sunny day. Stretch, rest under the sun, fixing at home… All good before starting the rehab program in front of France-Switzerland on TV. Definitely not the best for focusing on the rehab, but would have not missed this game…and indeed it was entertaining (probably will be without voice tomorrow, but who cares!). And if you have not seen it, watch the replay 🙂 5-2… French football at its best 😉 – Time for bed soon, and hopefully the knee will be kind enough tomorrow for following for a run…

Keep on running…


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!