Running longer and faster… a few thoughts…

Swimming

Race Report – Öloppet Sprint – 2015/08/01

Or… Tale of a “swimclimbwherethef***istherunpart” race…
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Planned: Get around in a good time, test this swinrun thing, have fun

Actual: Experience is what makes us grow, right? Yaaaa…sure! Some experiences ain’t really necessary maybe. But done is done!

Let’s start with numbers:

03:06:35 – time it took for getting us round the route

9 – place mixed team

35 – place total

22425 – length in meters for the whole race

2610 – total distance for the swim

19815 – total distance for the “run”

200 – total of teams registered to the Öloppet Sprint

374 – number of times I said “Sorry” to Johan when not keeping up the pace

218 – number of times I asked Johan to slow down or wait

0 – number of time I thought about dropping of the race

57 – number of times I swore in French during the race (among which 4 were done out loud. Rest was in my head…)

5 – number of times I swore in Swedish during the race (3 out loud, rest in my head)

1 – number of times I fell on the face during the race

54 – weight Johan was pulling throughout the race (mostly during the climbwherethef***istherun parts)

48 – number of small cuts detected and undetected on the hands, fingers, thighs and other parts of the body (more to be discovered I assume – always noticed when in the water)

4:13 – pace of the last 1,6km of the race to the finish line

7*3cm – surface for the bruises on the left knee

6 – number of mixed teams we passed during the final 2,5km

3 – number of sea swimming training done prior to the race…all in July

OK, probably plenty of other fancy numbers can be found. Let’s start with the beginning of this tale… 2012 (?) got suggested by Anton S. about participating to Öloppet. Sounded like an idea but all places were already sold. More talk during 2013, but unsure would suit with the marathon and other races plans. Quiet then until hearing more with Eva F winning 2013 edition and Johan P reaching 3rd place of the shorter Öloppet edition 2014. OK, just a little push and November 1, 2014 registration was done with Johan P as partner in crime. Eight months later, standing on the start line with wonderful green swimming cap and yellow singlets. 12:00 – start is given. A bit back though.

06:30am – up and breakfast @7:00am with chia+banana porridge and green mix. Water drinking. Never done this race so did not really know how to load energy for it.

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Outfit ready for the race

07:30am – bag checked for the 5th time and ready to bike to the ferry.

07:59am – OK, took way shorter time than expected to get to the ferry and lay down on a bench enjoying the morning sun while waiting for Johan. Nice run snack when he arrived and finally on-board the ferry (and more run-talk).Felt very relaxed and all looked actually bright for the day even the weather! Arriving on Styrsö-island and there were the brave preparing for Öloppet (the long one). We get ourselves registered, got our start-kit and spend the rest of the wait taking our breakfast. Decided to eat a bit as my breakfast was a while ago: bread with omelette and 3 slices of ham + orange juice and tea. Johan got a good breakfast and 3 (or 4?) coffee mugs. Hoping that my stomach will keep the food as it is less than 2hours before start.

11:00am – heading to the changing area (walking up up up and finally getting there). Queue to the loo so decided to skip it and get myself ready, which means: warmup cream with chili on the thighs and calves, vaseline all over the body where there can be friction during the race, suncream which is supposed to be repulsive to jelly fish on all body parts not covered by the wetsuit, wetsuit on, repack the clothes, queue to the loo, more Vaseline, cream on the face (which I wondered for a while whether it was Vaseline or suncream and hope for the latter one), drop the bag, find Johan and head to the start.

11:42am – getting close to the first line. Decided that the first run of 400m+ was probably very fast so as good to be first there. Meeting with people Johan knows. Listening to the final instructions.

11:59:50am – final countdown out loud…

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Öloppet Sprint at start - still smiling!

12:00pm – start is given and the race is on. As expected it goes like crazy fast directly left and shortly after right. Johan is passing in front of me and I follow gladly (hoping that the pace would be sliiiiightly slower afterwards!). Reaching the water I get the rope from Johan and attach it to my home-made rope-belt. Swimgoogles on and off in the water. I think we were quite early in the water. And it did not even feel cold. Johan had shown me the flag to follow on the other side which is the first island t reach. Crazy many people swimming and the rope between us is a very good idea. I got to pull for the first part and then Johan changed as I headed a bit wrong. It feels long but ok. Don’t like having people swimming on each other at the pool and here it is exactly what is happening. But ok.

First island is reached, tricky to get up on the feet as it is pretty muddy (and me who does not like the mud or anything close to it…). Johan is heading directly to the little cliff to climb. Yapp…starting with some climbing, but I follow where Johan’s feet are landing. Feeling fine. I am expecting a good run when reaching the top of the cliff…and meet…more climbing, sliding down the hill, Johan having a good rhythm but the rope between us means I have to follow a similar rhythm. And playing the mountain goat ain’t my cup of tea (and will never be). There starts the first “please slow down”, mixed with a couple of “sorry”. Try to follow Johan’s instructions of NOT slowing down when going down the cliff and just follow (otherwise it takes forever AND I probably slide and fall). Little swim to the next Island Köpstadsö and there…Nope…still no running and more climbing. When we finally get some running, we miss the left turn. I shortly stop for tying my stupid shoelaces (and yes, I did a double knot before start) and we run incorrectly at a really decent pace to find ourselves with 3 other teams in a stop area. Turn back and find the correct path. Loosing quite a lot of places there. More climbing and walking and finally some walkswimwhateveryoumaycallit to the next island. Long swim there (cannot remember much of it apart from that I pulled and then Johan pulled and then I pulled and finally arrived on the next island Asperö. Johan takes the lead and it ain’t easy to get out of the water. Nothing enjoyable that I recall there. Climbing, run on stones (wet ones), happy to get in the parts with real roads to run on…but it is already time to jump into the bloody water again (cannot understand we do that when there IS actually a ferry doing this route 😛 ).

OK, here is a part that I have NO idea where it is during the race, but I think it is before Brännö or before Asperö. There is water ahead so we plan to swim. On with the swim glasses and in the water. Walking a bit, it is muddy. Very muddy. Trying to swim but my hands are touching the bottom and cannot see anything in the water (which is so mud-filled). Decided to skip the swim and do some walking instead, which makes my legs going deep into the mud (up to the knee-like?) which does not make the walking very practical. So question: there is water. You cannot swim and cannot walk. How do you get to the other side? 😦 Not liking it.at.all.

Have to recognize that after the first swim I said “one done, eight to go”, I knew that after passing Galterö we would have gone half the full distance and there was only two long swim left and running. BUT this was when I had checked and studied the route map. Well on place and running, the only thing I focused on was not to fall. Looking at Johan’s footsteps and setting my shoes where he had set his. During a slippery-stone passage (which was called “run”…), Johan advised wisely to run with light steps, spend the shortest time on each stone and go fast. For a while my mind only thought about “light feet, fast feet, light feet, fast feet…”. Worked well! Tips which I followed for the rest of the race. And THEN when we had reached quite a good rhythm on those stupid #%&!!?& stones or whatever, happened what I did not want to happen. I fell. Unsure exactly where we were (no comment on my orientation abilities here: I AM good at orientating myself, but here, no clue where we were and seriously, I was not really enjoying the landscape and only looked at…yes, Johan’s footsteps and calve. He made it looking so easy and light. “Mountaingoat” ability: ON). Arriving at a progressive downhill, almost dried stones, focusing as usual on light steps, quick steps and there comes this guys from the left and “take.my.stone”… Meaning this was the stone Johan had his foot on and just left and that my foot was to use. Now I just got without stone and my left foot just met nothing but the emptiness. Fell fast and quick reflex got my hands first. Right hand got a bad smash on the palm, cannot recall what happened with the left hand but only that it got on a stone as well. The face fell right on a stone as well. Left side. And the left knee hit a stone as well (but mostly because this particular stone was a bit big, otherwise the knee would have been kind-of fine). Remained this way, face on the stones for what seemed forever. Noticed the shadows around of the guys stopping to check on what happened. Johan coming back and asking how it is. Felt terrified that my face was all bloody and with a bone broken. Really did not want to turn on my back then. Which I eventually did. Heard voices, comforting ones. But honestly the only thing I recall was the sun in my eyes, shadows all around, Johan checking up on me and asking kindly how it was. Suggesting to stop for a while. Felt tears in my eyes and hearing myself that we were just to continue. That the knee was fine but the face must be checked. Johan telling the face was not showing anything wrong and no bleeding, that we could rest a while. Seriously, cannot remember how long time took this whole happening, everything went so extremely fast and I just did not want to see my face completely broken. Don’t know how I got on sitting position and then standing. The left knee was clearly hurting a bit after the fall, but the worse was to feel the pain on the left side of my face. Looked at my hand palms. They had been covered with blood since the first going out on the first island and now they had blood and dirt. Which I really did not want on my chick. Which felt really crazily swollen. Johan wisely took a slower pace and was carefully asking how it was. I kept looking around for some water, any water to get on my face for cooling down the pain. But nope. There.was.no.water.anywhere.to.be.found. We did eventually reach the end of Känsö to get into the sea. Must be there we had to jump (and yes, this is on the list of the things I put my full trust in Johan. Just jumped).

This long swim was tricky. Boats on each side, but it was very broad between them. And it felt we took the outside part. Was pulling for a while and then Johan corrected the direction and took the lead. All the bruises, cuts, pain on the face were just not feeling at all in the cool water of the sea. Nice. Skipped thinking about the darkness of the sea under us and focused on following Johan. Changed from crawling to breaststroke as it made my left knee moving and felt actually better. Was able to keep up the pace from Johan, so that was ok. But man…this was a long swim! When reaching the stones, Johan got slightly on the right and off the water. Unfortunately I could not get out.at.all. He pulled but it was too slippery. A guy behind me took my hand and tried to help, but still slippery. He then kindly told me that we did not know each other but would be friend now and nicely push my bum up J Nice and happily on the first stone, I thanked him and noticed we still had a bit of climbing to do. But it felt fine (well, it was climbing on the whole four, so not enjoyable, but we made it worked). We were way off timewise. Checked my watch indicating 2hrs 30 and we were still NOT on the last island. Got to the final swim, which I think went well (and yes, I did not listen to Johan and left myself be pulled. Swam on the side of him, unsure it was good or bad, but at least we reached the final ladder at the same time).

FINALLY, last island. Styrsö. 6km plain run. Starting with a bit of stone climbing, Johan being very good at orientating where to go. Reaching the little harbour, swearing for getting my pullbuyo in place, hearing a friend cheering (always nice to hear my name in a race) and it was on! The feeling on the asphalt under the feet…hmmmmm…so crazy nice! Passing a mixed team and asking whether this had been the last swim and they confirmed it. Johan was strong and running well. Pulling definitely but I felt that I was able to run and keeping up the pace. Not in those stupid uphill that the route had, but for the rest. “2 mixed ahead, we take them” – said Johan. And indeed we passed them with not much effort. Just continuing. Was a bit (read: completely…) disoriented and was not sure how long was left. Turning left and passing one more mixed team. Always this done. And then seeing the arrival…but we had to turn left and up the little hill, very stiff and Johan that still makes the whole thing looking like “piece of cake-running”. Passing two giants walking and I do my best to run up on light feet and mostly front feet. But there is more uphill. WHY? This is an island and not a high one! Getting into the forest or whatever it is. Been there last year, so I recognize a bit. “Keep right” I hear Johan saying and the people we pass are kindly doing it and cheering bit. Passing 2 mixed teams in the woods and more running and finally on the asphalt again and turning left. This is the final km a gal is yelling to us. Yaaaa….sure… have heard that before. We are meeting teams with white singlets, those on the final line from Öloppet. Johan has increased slightly the pace and it feels good to run, passing people and getting some cheerings. Looking in front of us and there is one mixed team – “we get them as well” said Johan quietly and I just agree. Aaaaand done. Last little bump to run and there is this nice light downhill and straight.to.the.finish.line…Nooooooo! there is a mixed team still in front of us. Yes we take them as well. Johan had this extraordinary strength since we reach the last asphalt and he still finds extra strength for running and pulling me. My feet are no longer touching the ground. The mixed team must hear us coming and they turn to look and accelerated, the gal getting closer to her partner, but Johan is just wow-running fast. I hear myself telling him it is too fast but the finish line is just there. My feet get on the grass and then it is only short to the finish. Passing the line. Hearing our names and team name from the speaker. Stupidly short area for the arrival makes me bump into a guy in front of me and falling nicely on the back on the grass. We done it. We arrived. We are finished. Johan smiles and look far from tired.

The adrenaline of the final run made me forgetting about my knee and my face and it all comes back now. Up on my feet. Getting water and a Redbull. Salted pickles. More water. Getting our finisher bag and meeting Johan in the crowd. Hug and smile. Checked at the medic tent. She does not think anything is broken on the face nor on the knee. Nothing can be done. Just wait and see how it will look like later. Got all the cuts on the fingers cleaned up and that is all.

AFTER THE RACE:

Walking back to the change area (i.e more climbing), and yes Johan is correct saying that I am far from being trained for running on terrain, but that the route this year was far from fun as last year. Climbing was just NOT part of the deal. Quick shower, not feeling any burn mark on the body – which is good, meeting Johan outside. Chat and then heading back to the tent for eating. Johan takes an early ferry and I remain on the island for a bit longer. Bike home in the evening then, feeling that my right wrist is not too kind with me when changing the gear of the bike.

SUMMARY: Been there, done that, got the tshirt and won’t do it again. Seriously, some parts felt pretty dangerous and not just because I am not an elite runner on terrain. Saw a few falling and many must have ended with bruises and bloody bodyparts. The challenge of running terrain and swimming in the sea was definitely on and it is done. The second part for the swimming in the sea went strangely better than expected (apart from the disgusting swim-walk parts in muddy water). But the run was far from fun or entertaining. Way more climbing compared to last year apparently and this made the whole experience far from fun. Thanks for Johan it went fine from start to end. Without this incredible pulling force ahead of me, it would have taken way longer time to complete the whole route. The evening was spent with massaging the knee with anti-inflammatory cream and arnica cream for the bruises on the face. Surprisingly the right hand and fingers stopped functioning in the evening, impossible to move them at all. Which felt a bit scary. In the morning they were “fine”. The whole body felt a bit tired and sore. Nothing that could stop from going out on Sunday morning for a long run (heat workout…) however. 🙂


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 🙂


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…

 

 

 

 

 

 


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 🙂 )


Summary of a Worthless Week (with capital W!)

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

Monday:

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

Tuesday:

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

Wednesday:

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

Thursday:

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

Friday:

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

Saturday:

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

Sunday:

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

 

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

 


Mini-Tri for a Rest day?

Friday as a rest day? Sounded pretty good to the ears, especially after the bike workout of yesterday which brought lactic acid in the thighs… But no…

Good night’s sleep despite trouble for falling asleep, the thighs made themselves reminded right away when I got up. Great! When the heel is fine, the thighs take over… Did anyway the VSA legs (*2) workout (tough with the squats!!!) and eccentric heel raises right after breakfast. Nothing planned really so I got myself ready for the swimming pool. Not forgetting that I wished to do a new test run on gravel. To skip waiting for the tram, I biked to the pool (the thighs seemed fine but screamed a bit from time to time…). Today’s challenge (!) was to bike at max gear 5, i.e. not higher than that. This means you feel pedalling in mashed potatoes most of the time… But at least the thighs liked it (I think?)

Well at the pool, I did the following workout:
– Mini pyramid : 1-2-3-2-1 (*100), with the 200s with pull-buoy and plaquettes and the other freestyle.
– (Half) Odd pyramid: 1-3-5-3-1 (*100), with 300 with pull-buoy and plaquettes and other freestyle. Did up to the 500 and stopped as 1) was tired and really needed energy and 2) was a bit bored.

A bit of sauna and direction to the track. Biking of course! Arriving there, the track was empty…understandable as the sun started soon to make this place as a steaming oven… Anyway, I was there so as good to do my test run. 4km clockwise, 4km inverse clock, 3 laps clockwise and last 2 laps inverse clock. Felt quite good… for the heel! Because the left calf was always close to cramp and the right one from time to time. The thighs were constantly at the limit of pain, but rarely broke out. Became soaking wet from lap 2 (out of 25!!!). Stopped after 3laps and at km4 for stretch. Then extra stop for water drinking and wetting the head before the last 4laps (got dried by the sun probably before the end of one lap…). And bike home after that.

So today’s “rest day workout” turned into:
– 12 km biking
– 1900m swimming
– 10km running
(& a lot of sweating, but not measured…).

Back home, all reserved were probably empty since a while! So banana, vitargo yellow to drink right after crossing the door! Then shower and rest under the cloudy sun. Late lunch of pasta, avocado sauce and two eggs. Yummy! With a large glass of orange juice. Refreshing!
Rest of afternoon spent on massaging the thighs, resting the body and mind and a bit of reading.

Tomorrow WILL be a real recovery day (might bike to the sea but reeeeeraaaally easy!)


When water pouring from the skies ain’t enough…

3:00 am – time to wake up at the lovely noise of…water falling in buckets from the skies! No problem it was still early and after all my rest day was planned at the sea and not starting until later…
7:45am – must be kidding me… Still raining and more buckets! Time for a plan B… Did I have a plan B? Preparing swimming gear and started a complete core workout. VSA legs, S’s program *2 and eccentric heel raises. A bit of sweating while the rain calm down a bit.
Well at the swimming pool, got to hear the 25m pool is closed for reparation and only the 50m is opened. Not much there, have my own line during an hour 🙂  Done a pyramid: 200-300-400-500-400-300-200. All freestyle, apart from the 400s done with plaquettes and pull-buoy. Good workout  Have not swim that much since a while! Got a walk home to see how the foot felt. Quite ok.
Finished the day with more eccentric heel raises. And time for bed. Hoping for sunshine tomorrow a planning a longer bike outing.

Btw no half marathon in Malmö as the heel does not allow me to run…


Good day for a mini-triathlon…

Ok, sounds a bit catchy 😉 but so was my day. Start with waffles and not to early, then getting ready for a swim. Running gear on and fan-club on bikes, started our adventure of the day. 3km easy pace and talking tempo to reach the swimming pool. Well arrived, swam 2*650m free style, first one in 25m pool and second one in the 50m pool. Not really my plan, but on my last length I hit a line crossing the pool…they did not take the time to stop me and informed they would need half the pool for the jumps… So continued in the close-to-empty larger pool. A but worried for my heels/ankles as they felt/sched when turning. Anyway, after this, run to Subway for lunch. I had achieved two Subway challenges giving us free subs. Here was mine:

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Subway lunch

Then started to run back home when had to trader my feet to G’s bike as E had other plans. So bike on the way home then. This was my mini-triathlon of the day!

Pretty tired after this. Rested most of the afternoon, then dinner time with couscous, green peas, carrots and chicken satay. Nice ending of the say with cosy movie.

Pouring rain outside. Won’t be trail running tomorrow! Not a chance…


Boston M Day-2… AWESOME!

So it was now time to leave hot and humid North Carolina for… cold & gloomy (?) Boston! Travel morning ahead of me and relax afternoon hopefully B-)

Up at 6 am this morning after a good night’s sleep. Aimed to the pool and got a nice and cool 30 minutes easy “workout” (not much of a workout really, free style back & forth). After a quick shower and throwing in the suitcase all the stuff that remained spread around the room, I aimed for breakfast… OMG! SO many people there… Long queue for getting eggs, but ultimately I got my 2 eggs, 2 pancakes with hot syrup (double Yummy!) as well as fruit plate, orange juice and my soy milk with chocolate (which I drank directly from the bottle… Shhhhhh! Don’t tell!). Quick back to the room and missed the shuttle to the airport by 2 minutes (Yeah!), long queue at check out, starting to stress me out, but ultimately got to the airport.
Lovely ladies checked me in and then waited for my flight.

AWESOME day really! As my running friend E would write in his race report from Boston 2012, the word “AWESOME” was on everyone’s lips. Did not have any at my arrival in North Carolina, had one day without on Tuesday and… it started then to RAIN awesomes during the rest of the week. Did not count how many times it was said to me on Friday, but the words “Boston marathon” seem to appeal for them! Sun is shining, feeling liked smiling to everyone (& everyone I smile to might think I am high in something…), tummy is happy, body feels great.
I AM GOING TO BOSTON TODAY!

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My destination is... BOSTON! (and this is apple juice, nothing else!)

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That high I feel right now!

Finally New York… Last time I was there, they canceled the race… So this time, just flying by 😉
One apple in the go and reaching my gate. Soooon Boston! Have spotted already a few runners for the marathon. How? Pretty simple: running shoes, runner’s passport of the Boston marathon in the hands, bag from other marathon on their back, reader of RW, wearing tshirt with “More than Sport”, drinking an insane volume of water.. or all that together! AWESOME to be there! Almost feeling like belonging to a secret tribe…which come in all shapes and flavours!

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30 minutes to go!

Yes, here comes one runner with Brooks Green Silence. SAVE BGS!!!

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Brooks Green Silence! Please do not disappear!

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BOSTON!!!!!

NOW we are talking!

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What a welcome!

Eager to get to the hotel already! Took the Silver line, then the Red line, and the Orange line. Starting at Hostelling International Boston. Sharing room with 5 other females, maybe some will be runners…
Meet S as planned and direction to the expo. Lots of people.

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Entry to the expo

Pickup of the number and then tshirt (had to change size as CA was way to tight).

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Marathon route

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Thanks!

Saw Kathrine Switzer, first woman to have completed the Boston marathon, and who was running there illegally (yes, women were not allowed then to run marathon…). Cool!
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Tried some clothes from Adidas, but size not fitting, so no purchase! Went round the expo, stored st Brooks, but no Green Silence… Watch a film in the Boston marathon route and then crossed the finish line 🙂

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Finish line! Yippie, what a sight!

Aimed with my guide S to a Vietnamese restaurant and took chicken with vegetables and rice.
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Mums!

Then direction hotel. Discussion about planning for tomorrow Sunday and back to my dorm room. Meet Andrea from Florida who has been here this week in a tea class. Cool! Now in my bed, two girls just took the middle beds. Have prepared my running stuff for tomorrow AND now time to sleep.

Boston, less than 36 hours to the start!