Running longer and faster… a few thoughts…

Posts tagged “10K

Race Report – Sylvesterloppet 2013/12/31

Planned: under 42 (training reference also done last week on heavy legs)

Actual: 40:17 for 10km
place: 9th 🙂

BEFORE THE RACE

Good night’s sleep, waking up fully rested and happy, so yes, I thought, it could work with a race today. Had to refrain myself for not going out for a short run right after going up @7:30am. Had checked the time and information yesterday (late!) and all should work. Got breakfast ready for myself (porridge with banana, kiwi, blueberry, cranberries and joggiberries). Felt a bit heavy on the stomach but by the time of the race it should be fine. Got my water drinking started and prepared breakfast for the small ones. Showered and getting ready for the race, still undecided for what gear to have. Looking like 5ºC, no rain but windy. Aimed for ¾ tight, long compression socks, SF long sleeves, neck warmer, bonnet and wind-jacket (and of course wind-gloves). For once (!) did not take an extra change in the bag to the race. This is the usual outfit I have had the latest weeks, so should work. Finalized the sandwiches and warm chocolate to take with us and then direction the tram. Of course (!) forgot my banana at home so a short stop to buy one as well as getting the tram cards charged and taking some Dextrosol. Finally at the area of Start/Departure, was a bit surprised that it was still starting to prepare. 10:30am we reached the Tennis hall for late registration. No queue… And then it was just to wait. Got a visit to the ladies room (no queue there neither). By 11am, people started to fill in the Tennis Hall and the queues to the loo was getting longer and longer…. Attached my BIB on my wind-jacket and continue to lay down on the floor resting a bit and eating my banana. Change of shoes and getting ready for a warm-up. Had to find an alternative solution for the ladies’room so ran easy to the Max restaurant close-by, stayed there as well a short short while as it was nice and warm inside and then off I left for a quick warmup. Music set to the “Go-list” of my 10K-tempo from last week. Should I hear all the songs on the Go-list just once, I should be under 42 minutes…I think… Getting warmed up easily, doing a few accelerations, feeling a bit ache in the backside of the left thigh… all as it should be, right? 🙂 11:47am, seeing a crowd already at the starting line, deciding it will be too much with the wind-jacket, so plan-B it is. Off with the jacket (and no, it is not THAT easy and fast to take off the wind-gloves, off with the BIB, take off the jacket, and yes, forgetting the watch on the left arm, taking off the watch, off with the jacket, and yes forgetting the mp3 in the right pocket, off with it and finally setting the BIB on the long sleeves sweater…). Looking for my cheering squad for dropping my jacket. Meeting “Tricky” at the same time I see them 🙂 Cool, double-cheering squad in place and got some lucky hugs as well! Taking place on the front line (sounds like we’re gonna be shot…) as being under 42minutes and being a woman, I can take place in the Elite group (cool!). And meeting Johan P as well on this line (Wow, now it feels not too right to be here, because all around ARE very fast-looking…). Anyway, promised my cheering quad I will be at this place 🙂

The RACE

Listening to the two girls singing and the guy with the mic finally stopped talking and it is … 10 SECONDS to start! (How did the time pass so fast? Two seconds ago we had 1,5 hour left before start…). And hop! It is the start. Feeling a push from behind, but gentle and no elbow-runner in sight. Starting my watch slightly before passing the mat but that’s ok. And it is a wave of fast runners I am in. Seeing few females passing by… Not my category! No need to stress out 🙂 One turn, two turn and it is already windy (wonderful!…). Passed by 3 more women, recognizing the one who won Sävedalsloppet in October. If I have her in sight, should be close to 39minutes 🙂 Then turning once more into the Aveny. Nice to have people cheering there. Have finally started my mp3 and the rhythm is perfect for the start. Good feeling, no more no less. Aaaaaand a new turn, have passed the 1st km in 3:52 (watch and km-sign are matching perfectly!). All the fastest run in the beginning is some time won when it will start hurting, I think… Great, already such thoughts! Up to km2 I follow a guy who has a good step and corresponding to mine. Will soon reach the place with head-wind so as good to get a good pace now. Have to drop this guy because he is slowing down 😦 Finding two other ones which is a bless as it is pretty windy in this short first part. Turning once more, no more wind so accelerating (I think?) then on the way back…WHERE IS THE TAIL WIND???? Following closely my two guys because after the bridge I expect to need their help as wind-shield (and with my height, it is not too easy to follow one giant probably 1.90m and another one 1.80m… in short: our steps do not quite match…and I have to get faster than I think I should. After km4 it gets better and I am seriously bored to see two backs. So screw the wind and get alone on the side instead… Get into a group of 5 (guys of course, because the last two women I saw passed me around km 2.5). Their pace is fine so getting along for a km or so and then turning towards… the finish line (well, actually there is one more lap to go…). Km5 I decided to drop my gloves and bonnet to my cheering squad at the water-station (plan B being to throw it to the nice people helping at the water-station and picking this up after the arrival…). Lots of high-five done between km5 and 6 🙂 Nice as well with so many people cheering (although I do not hear anything because of the music in my ear… Not good :(. Aaaand here I see them, my own personal cheering squad, exactly where they said they will be. High-five the first one, drop the bonnet and gloves to the second one and throw a smile to the third one… Water-station? What water-station? Dropped the first mug as it is energy drink and the water mug is too full and most of it is dropped on the pavement… Yapp, drinking technique should be revised (at least at this pace…). Passing km6 and back to the second lap. Difficult to get the back of someone as not many are passing me now. So decided to push a little bit more to get to the guys in front of me….JUST when reaching the windy part. Yippie…NOT! Biting the lips for the end to reach km7 and turn to no-wind-street and to another-no-wind-street and one more. Definitely tired by now, cramp-feeling in the backside of the left thigh since a while (just hoping it is not a strain…). Have noted a female runner passing the bridge maybe 10seconds before me. Making my goal to minimize the time difference with this one if this is the last thing I do! Back on the bridge and this is the final 2km with full head-wind…Yoooohoo! This time I push to get the four guys in line ahead of me as wind-shield, but once again, I feel a bit slowing down, so take a step aside and pass them by the time we reach the turn to the next no-wind-street. Choose three new guys in front of me and trying to have them pulling me a bit, but only one is doing this properly (!). Reaching the female runner and now I think carefully whether I should pass her now, a bit more than 1km left and risking to be used as a pulling force for her, OR staying right behind, having her to pull me and then pacing up at the end… Nope, not a chance I am slowing down, because now I see that the 40minutes limit is actually still at reach or quite close to. So passing the girl and for the final longest-300m-of-my-life, I change back the music to the first song as the pace is perfect for this. Pushing until it actually hurts this time in the back of the thigh, but seriously, 300m…! Nice to arrive in a wave of people, once again just seeing them and not hearing them (have to check this volume thing on my mp3). Getting the largest smile from Tricky right close to the end, seeing the clock passing 40minutes, but who cares? If the girl I passed a while ago was 10th, that means I am 10th now 🙂 Aaaand stop the watch at 40minutes 20. Getting my cheering squad smiling and really satisfied of my performance… Cool!

=> official time: 40:17 – place 9

image

Right after the race (+ one banana, two energy drink mug and water 🙂

Weather: 7ºC, Feels like 3ºC, 26 km/h SSW wind, Humidity 81% – real nice in the air, strong wind some times, humidity? Dono… Even sunny some timesGood anyway to have trained lately by all type of weather!

Food: before banana (1hr before) // right after (within 30/40min): 2 mugs of water + 3 mugs of energy drink + 1 banana + a few spoons of rice porridge/blueberry // during: 2 Dextrosol @km2 & 8km – after 2hrs (a bit too heavy after the race maybe): hamburger meal with cheering squad

Gear: ASICS ¾ shirts, compression socks, SF long sleeves, tiger neck warmer, purple bonnet, wind-gloves – shoes felt nice and light. Had a plaster on left ankle not to risk a blister, but took probably 1km before it started to move under the sock 😦

> Good move to have skipped the wind jacket and dropped the bonnet and gloves after half-way. Could have done well with shorter shorts as well and regular running socks as it felt a bit warm throughout the race

16/ OK, effortless it was not. Strangely the main effort was due to the pain in the backside of the left thigh. Without this one, I might have pushed a bit more. But having a race in less than a month, this was not worth it. Better have it slower today, than faster and painful afterwards and for long… Definitely more to train for a 10K… Still tricky to pace this race as 1) there was not a female runner in sight and 2) the male runners are still tricky to pace because they tend to accelerate when a female is passing them.. Once again, within a few minutes after arrival, had gotten the strength back (at least some of them). Still needed some stretching for the thighs (backside)

NOTE: Once again nice to meet jogg-buddies and above all having personal cheering-squad there is priceless 🙂 (especially when they had made the effort to count all the female runners arriving before me to announce that no need to bother the time…I was in the 10 first 🙂 )

AFTER THE RACE:

Walking to get banana, chocolate cookie, rice porridge, water, energy drink and medals. Changing to dry clothes (yes, it was cold outside but after a 10K the body feels extremely hot!…then the cold starts to bite!). E checked that I had to go back to the Tennis Hall to get my price so we did. Checked online the result and got my official time finally. Waited a bit for the price distribution and then got to Max for a hamburger meal. Back home, getting ready for New Year cosy evening, watching the early firework (5pm here…) and then the day is soon to finish as well as the year.

NOTE: For an unplanned race, on a non-preferred distance, after several weeks of hard training and higher volume… could not be more happy for completing this racing year 2013!

NOTE: changed down from 17 to 16 the effort level after discussing with cheering squad. Yes, I was short on breath at the finish line but had just done a real fast last 500/100m… but seriously had a controlled pace throughout the race (yes, it was fast and it was some effort, but to reach 17 “high effort”? don’t think so. Took 2-3 minutes to recover afterwards…

NOTE: HR-curves looked out of its mind once again… Yellow dosa… training effect 2.5… time to increase the pace, difficulty and effort delivered according to my Garmin!!!

image

10 first female runners 🙂


Race Report – Åsaloppet 2013/07/06

Planned: under 41:51 and try towards sub41.

Actual: 41:09 (1 sec faster than Garmin shows!) for 10km => new PB!
place: 9 out of 100(?)

BEFORE THE RACE

As the race was in the beginning of the afternoon, there was no rush really. Up around 6:20am without the alarm. Well-rested? A bit unsure as the hamstring was making itself reminded as soon as I lay down. But in a good mood definitely! Sun shining outside. Up and started to prepare the lunch boxes for GE. Then shower and preparing the hair 🙂 Time for breakfast, cereals+sesame+chocolate and oatmilk. Drink not a looooot of water, but enough to skip de-hydratation as the day is planned to be hot…Packing all the gear for me and GE. A bit unsure for the shoes, so took both my ASIC Skyspeed and my Saucony Kinvara. The choice would be done on site. ADIDAS supernova shorts from Boston marathon and for singlet I took both my NY marathon singlet and MIK singlet. The problem with the latter one (i.e. the one of my club) is that it is too long. Once again, the choice would be done later. All packing done, missed the first tram so walked to pick up the car and get GE and on the way. Really nice and sunny, a perfect beach day… but no, some 300+ (?) would be running today in Åsa! Easy drive and parking. Pick-up of the BIBs, setup on G&E as their race was earlier than mine. Got time to see & encourage them, chat with our club responsible and a few other people I knew and then time for the choice: it ended with ASICS Skyspeed 2 and no singlet. Too much sun and in such conditions I would be taking off my tshirt during training so it would be similar for a race. Attaching the BIB on my top ain’t to fun as I hope it won’t burn me. Anyway, took time for an easy warmup: 2km with accelerations during the last 5/700m. Last stop to the ladiesroom and time to line up. 5Minutes to the start, noticing the stars of the race (among others Musse, our fastest Swedish man on marathon distance, as well as pretty fast runners – you notice it just by their look…). Set my watch to 4:06. Ain’t feeling the sub40 is in the air, so touching the 41min would be nice 🙂

The RACE

Not really possible to place myself close to the first line at start, but honestly, I rather not. Seeing the people on this line, it is not my category! Tricky start as it is directly a turn right and then a straight line and then a turn left. Reaching the first km mark but my watch is showing 870m or so, when it beep 1km, the pace is at 3:55. Noticed the first 5/600m were way under 3:45/min… Definitely too fast and a bit dum, but not really possible to do anything else with all the runners pushing behind. Up to the first 2km it was headwind and I tried to get some backs in front of me to get a better pace. But when arriving at the km2, the fast group had disappeared and the ones around me would be quite close throughout the race more or less.

The start pace was way too fast and I needed not really to slow down, but the body adapted to a better pace, which was slower than I planned. The little slope up around km2 ain’t too fun and I recall it from last year. But this year, easier to climb (but still not easy). Not much shadow until this part and that was nice with trees close to the road so could get not that hot. Had from km2.5 a woman in red singlet who had quite a nice pace so decided to keep up with her (which I did until the end). In the downhills, the surprising was to see the female runners accelerating and the male runners slowing down. All-in-all it was equal results when we reach the flat parts, but noticeable. Got a nice shower under a waterhose, got not too much water to drink at the water station as I threw it on me and on my head. The water station was a little too short and did not have time to get back and get more water… Up to km5, it felt really that lots of effort was put on the race. From km3mark, I clicked on my watch for the lap, as to get them better sync. It ended that most of the “km” were shorter and the last one was… well, I am not there yet. Back to km5, I took 2 Dextrosol tablets, but difficult to get them down as I was really thirsty… Km4 once again like last year went pretty slow, but cannot recall why… Felt a bit stressed by seeing so strange pace on my watch so kept the pace from the lady in red singlet instead. Passing km5-mark in 20:01, which felt good, although felt a bit too fast (best 5K was achieved in training not that long ago and it was 20:21…and the feeling was definitely better than today!).

From km5 to 7, there was a group of younger guys running ahead of us as well as one more female runner (grey (?) singlet). Those guys ran making the race looking so easy and cool, which was very disconcerting for my little brain which was really fighting for continuing. I would not have stopped, although the idea crossed my mind 4 times during the race, but I definitely considered running slower. But something happens from km6 onwards as it is now counting down in my head for real, trying to match to distance I can remember. The sun was pretty hot, and a few more showers on the route would have been HIGHLY appreciated… Missed to drink at the second water-station and this was not good really. Arrived on the seaside, with more gravel or sand or stones, whatever but not asphalt… Not happy-me, really! Two of the guys are now left behind and one is having a pretty nice pace (looking at the pace here…) and I decided to keep behind him as long as possible. Cannot have been fun for him to hear me struggling with the breathing for a long while… The lady in red is now behind me and the one in grey as well. Not feeling too good about this as I am expecting them to pass me in the last minute. Reaching km9 and really, same feeling as last year: can it be ONLY one km left? It looks like pretty long. First curve right, good feeling, legs are still fine, second curve left and third one taken pretty well. I felt the two ladies coming closer, so kept the side and push as much as I could. But the lady in grey passed me in the next left curve and the one in red a few meters after. Seriously, I tried to keep up the pace but seeing all the way that was left, was not really fun. The worth being when the watch beeped indicating the 10th km mark and obviously there was a long way left… impossible to cope and get the grey lady, but I got a few meters closer to the red ones. 40 meters before the finish line I here my cheering squad saying that I am the 8th female and that Musse has won 🙂 Crossing the finish line, stopping the watch:41:10 (official time will be 41:09) for a good distance of 10.01km (and a “final km” of 1.26km…).

Close to the finish line...

Close to the finish line…

Smile on the face? For sure at the finish line. Indecent almost to say that there was lots of energy left. Definitely not for having reached a sub40 (although it was close), but for another 10km at a quite similar pace? Probably… New personal record for the 10K. Last official one was 43:31 on this same route last year (although it was then a bit less than 10K….) and inofficial one of 41:51 on the first 10K of Stockholm marathon in June. So Yippie? Yes! The route is not flat as it is advertised, there are lots of ups&downs. Surprising last year and this year as well. But better prepared!

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

Weather: 19ºC, Feels like 19ºC, 14 km/h W wind, Humidity 52% – well this is what my Garmin says. Being there during the race (!) I can tell that it was way above 22ºC. Sunny like a perfect beach day and windy for some parts

Food: before banana (1hr before) // right after: 2 bananas+3 water mugs+1 snacks bag // during: 2 Dextrosol @5km – 2hrs after: 2 grilled sausages+breads+2 large sweet drink

Gear: ADIDAS Supernova Boston, SOC sport-bra, sunglasses – shoes felt great. Could not hear my feet pounding the pavement now I realize…

16/ A good 16 I believe. Unsure whether due to the sun, the too fast start, the up&downs… but effortless it was not! Once again disappointing to have energy left at the end. Although would be nice to be able to cope with this pace for one more round… A bit more work to do to get under 41 and 40…

NOTE: Really cool to meet (in such a little race) jogg-buddies as well as club-buddies and people I have met in different places 🙂
NOTE: sunny weather is truly helping! But too sunny would probably require a cap next time
NOTE: Got my cheering squad on place and this is definitely something not to be underestimated. Will probably have them in two places next year 😉
NOTE: HR pretty high from start of the race… to be concerned?
NOTE: the km-marks were not in sync with the Garmin, (and not just mine…) so lap on each mark from km3. KM10 was pretty long… (1,26km)
NOTE: 10K is very short so should have a better disposition of the energy (or rightly said: do as planned and it will be better…) Pretty tricky to get some km under 4:00 when I truly believe there was some opportunities… Next time 🙂

AFTER THE RACE:

Grilling with club-buddies, and then back home to prepare packing. Pretty tired in the legs, but realized that I have barely been sitting during all afternoon. 2 small pizza slices and later one cereals with oatmilk. Now all seems in place so time for resting. Pillow is waiting… More 10K to be run…

Malmö – 34 days to go…