Running longer and faster… a few thoughts…

Posts tagged “bridge

Race Report – Göteborgsvarvet 2016/05/21

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Happy finisher

Planned: sub90. Hopefully closer to 87, more likely 88. Training-race.

Actual: 1:29:44 – PB on this route 🙂 17 seconds faster than last time. A fall at start, a well-executed first 5km, a slow mara-pace following 5km and a little “bored” rest of the race. Kept on the plan for not arriving last at Swedish Championships though…

Adequate weather conditions with sunshine and a bit of (annoying) wind. Not really pushing throughout the race, a bit unsure why. But so it was. Kept on hoping for a sub90 and dropped the hope around km18 and got it back when seeing km20-mark indicating 1:25:07. And made it under the bar! Happy!…and ready for the second half…

Place: 26 Swedish half-marathon Championships, 78 – all women 🙂 / 10 age category / 1467 all runners 🙂

Splits (official – Swedish championships place)

Split Time of day Time Diff Min/km Km/h Place
5km 13:20:53 00:20:53 20:53 04:11 14.36 29
10km 13:41:44 00:41:43 20:50 04:11 14.39 28
15km 14:03:13 01:03:12 21:29 04:18 13.96 26
20km 14:25:08 01:25:07 21:55 04:23 13.69 26
Finish 14:29:45 01:29:44 04:37 04:13 14.26 26

Totals

Swedish Championships 26
Place 78
Place (age) 10
Place (total) 1467
Time total 01:29:44
Average pace 04.15 min/km

 

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BEFORE THE RACE

Awaken at 6:30am. No longer tired. Waited a little bit before jumping into running gear and head out for a very short and slow jog for waking up the legs. Quick stop for buying 2 bottles of Powerade and then home again. Nothing special really to be done. Felt like preparing for a long run. Breakfast taken at 8:45am – chia seeds, soy milk, banana and honey on the top, glass of orange juice and a tea. And then…wait…and more wait… at least for long run or early-start races I would have eaten my breakfast in the middle of the night and got back to bed. Spent time watching tv instead. And checking 20 times or so whether my race gear were ready or not… Outfit for today will be ADIDAS Supernova Blue line shorts, Casall Iconic black sports bra MIK, calve sleeves Compressports, sunglasses and on the feet, the superfast ADIDAS Adizero Adios Boost – Purple (Quicky). Their first race 🙂

11:15am – time to get ready. On with the gear. Pin the BIB on the sports bra. Final kiss before leaving and hop to the street. Met Henrik S not long from home. He preferred to walk to the start so I started to jog easily to the start. Not many people out there compared to 2 years ago (where the weather was very sunny already and hot). Today it was fair and nice. Humidity could be felt almost. Cloud cover was not helping. Reaching the start and checking the IK Jogg-meeting point. Quick chat with Peter-Jogg and then the tent for meeting colleagues. As the grass was wet, the shoes and socks got humid as well. Good to have 2 extra pairs…just in case… Chat with Henrik S finally arrived. Large smile from Patrik B getting ready as well.

12:30pm – off with the extra clothes and time for final pitstop and short warmup. The woods around the tents were not much of empty places… Did a quick back and forth jog and then headed towards the start area. Lots of people there. Checking out the gals running with yellow BIB and a Swedish flag (i.e. they were to run the Swedish Half-marathon Championships with me). Ran with my Powerade bottle and little leftover in it. Back and forth and back and forth. Not much place to warm-up really. Tried a few accelerations, but not very successful. Felt a bit lost with all the people around actually.

12:45pm – start getting ready to the start line. Drank the rest of the Powerade. Ate a sugar stuff Isostar. Noticing that lots of runners are already very quiet….when others are talking about their weekend like the race ahead is a walk-in-the-park-like…

12:55pm – “Back one more meter” says the official for the third time. Not many want to go back. Have lost my spot on the second line when a tall Swede set himself right before me…and his two buddies arrived and pressed themselves right close to him…So much for the chivalry-manners… 😛

12:58pm – more pressure from all around. Counting down. Cannot really hear anything any longer. Just staring at the guy with a gun and barely hearing the countdown…

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THE RACE

1:00pm – BAM! The start is given. The feeling of being wild horses leaving finally the corral is definitely there. No pushing but having this human wave transporting you. Pressing the start button on my watch. Starting to run. And out of nowhere I see two male runners falling already on my right. Cannot see much of it before realizing that two small elite-women have also fallen badly in front of me. I can jump above one but that would have meant setting my foot on the second one who was right before me. Loosing my balance. Feeling the pressure of the wave moving forward. Falling and seriously fearing for my life for a short while. Bam! On the hard asphalt. Got back on my feet thanks to runners behind me (thanks whoever helped me there). Seeing Lona on my right on her way to fall. Seriously?!?!? What is happening. Everything went so fast and so slow at the same time. I check my watch and I am already on my feet. 70 meters done… Being passed by a brilliant smile and cheering from MIK Christopher. Tried to smile. Nothing is making sense in my head. Feeling tears coming close to the eyes. But strangely I am already turning left. Should I really run this? Feeling that a bad start cannot really make a good race. Well, a bad start cannot make anything good. Seeing Karin S from IF Kville ahead of me. Then a few elite gals from Stockholm. And we are at the first right turn. I am actually running. No tear made its way to the eyes. Good. Still having very confused thoughts during the first km. Cannot really understand where I am, just that my feet are running. My plan was to take it easy up to the exit of Slottskogen at 4:10-tempo. Thereafter if I could reach the bottom of the bridge around km4 at average pace of 4:06, that would be great. Then a slow up the bridge and then catch up progressively to an easy 4:06 by the foot of the second bridge. Well-thought plan for reaching the arrival under 90 minutes and close to 87. But I am now running up to Plikta. Passed by a light-and-fast-feet Lona. Smart move of her to pass on the extreme left. Passed by MIK-Jon. Nice smile again. OK, I am (almost) back on track. Running down to km2 goes like on rail. Counting down already: 19km to go… Passed by IF Linnea Staffan S somewhere there. So nice once again with a cheering and a kind smile. Sälsdammsbacken has started already. For once I decided to run on the right side….as everybody seems to believe there are faster than light and always push and press on the left side. And indeed…the right side is pretty nice to run. Apart from the guys distributing Kex choklad and really killing my rhythm. A bit slower than planned to reach the top, but feeling that it disappeared quite fast anyway. Downhill now. Passing the penguins with average pace 4:11. All according to plan. Apart from the original fall at the start… And now it is just down. Almost fell on the right turn to the street as a giant runner just pass me on the left and not-so-kindly set himself RIGHT in front of me…while turning. OK, I get a sorry and be careful. But I was NOT really in the mood for thanking him! Straight line now. Just rolling down. Feeling a bit warm. The head needs a bit of cooling as the mind is still a bit confused by the fall and not really focused. Mariaplan. All fine. Feeling warm, but ok. Reaching close to km4 and MIK-Magnus is here for cheering. Yoooohoooo! I think I might have smiled! Taking 2 dextrosol here. Not sure they are needed though. Checking the pace on my watch and it is indicating a nice and steady 4:06. Hmmmm… ok. Nice! Pressing “lap” at 4.3km in order to check who is the faster on this distance: G or me (as he has started running Cityvarvet – 4.3km – at 1pm as well). Glass of water taken and thrown on the head. Forgetting to get some in the mouth. The first up to km5 feels fine. Then a little tougher as it becomes steeper. But soon is the bridge. Km5 is passed slightly under 21 minutes. All according to plan. Now the bridge. We are about 4-5 gals running up…and I am the last one of them. But that feels ok. Looking on the right and seeing the other bridge…far away…just want to be THERE…NOW! Reaching the top of the bridge and passing 2 gals. On the downhill it feels good. I accelerate as planned. Not crazily fast, but enough to be sub4. Turn right and then straight line. THERE IT STARTED. The slowing down. Cannot understand it always happen during Göteborgsvarvet. I reach the water-station. Quick mouth-rinsing with sport drink and water on the head. Turning left and straight to Eriksberg. Yiiiippi! I saw the km7-mark (I always miss it…). Wow! 4:2x-pace has been reached now. I know that the satellites are a bit odd on this part with the buildings, but I should absolutely not be THAT slow. And no Per M to be seen for cheering and pushing me further. Feel extremely lonely there. The group of gals are ahead of me. Passing the banana station. Not even funny. Turning right and reaching the shadow of the parallel street. Slight up and crazily slow. Trying to keep up with the few gals that have caught up with me. I don’t like this. Trying to find positive thoughts. Intervals ran with Christer B and MIK-Christopher T. THAT was fun. Ok, turning right already and back to the sunny side. And the concrete water-side. Passing the sculpture and running on the straight line of Sannegården feels fine. I know I am slow. Not even sure I am at marathon-pace (although the watch tells this to me). “Come on Girl” is one of the cheering that helps the most at this moment. And hearing my name. Turning and seeing a brilliant smile from Markus R from work. Nice! Cannot really let the gal ahead of me running alone, right? Accelerating a little bit and soon reaching the 10km-mark. Under 42minutes. OK, but way slower than planned. I should be closer to 40 than to 42 I thought. Turning right and getting to the cobblestones. First half is done! At last! Only one half left to go!

Passing along Ericsson. Quite empty this year. Running a little behind the gal with pink sports-bra. Trying to keep up. No. Not trying. I AM keeping up. The wind we are having on this side of the bridge is killing me. Not the strongest. But enough to bother. WHO said we would have tailwind here?!?!? More running and missing the km11 and km12-signs (unsure there were any). 2 dextrosol for keeping me awaken. Dry in the mouth. But it feels ok. Passing another gal and the pink sport-bra one is now behind me. Reaching SVT-house and it feels too warm for being ok. Need to chill out. Where is the water station? Passing it actually as there was a bit of crowd there. Aaaaaand I got passed by the light-and-fast gal with pink sport bra. Again… Average pace has dropped to 4:14 by now. Completely off the plan of reaching the second bridge in 4:06…which I know is possible as I have done it in other half-marathons. Sub90 starts to feel a bit of an utopia by now. So I take precious seconds for passing under the arch for a photo and some high-fives. And back to the bridge. 😦 If only it could become flatter by the time all the runners ahead of me have run on it. That would be great. Have lost the gal with pink sports-bra. Not ahead of me. And when I thought I would start walking a bit, I hear my name. Turning left and seeing the large smile of Christer B. So kind to give cheering on his way up. Hopefully I answered something nice back as well. Looking at his way up, I just want his legs! They are just light and fast and eat probably bridges for breakfast every morning! All good. I calculate that if he makes it in 1:27 I would be above 90minutes. But the way he runs makes me think that the fastest plan is on its way! Happy! Caught up by the gal with pink sport-bra on the top of the bridge. Noticing now that she has music in her ears. I WANT MUSIC IN MY EARS TOO! I know it helps crazily much! Running down and around the foot of the bridge. Passing the first tables of water and getting one paper mug and all on the head again. There she comes again. Passes me and will never let me pass her again. Running slow now. Well, don’t finding the motivation to run faster as sub90 is soon out of reach. So it felt as good to just “finish” and keep some strengths for more run later in the day or the day after. The weird thing is that there are strengths left. I just don’t want to use them. Looking right and left. Reaching Kopparmera and seeing the large smile from Sandrine B. Yooooohooo! Nice again. More motivation. Sub90 ain’t lost until I said so (well, or until I drop the pace even more…). The way up to Poseidon statue feels fine. I am running on the side or close to another IF Linnea chick. She makes it looks easy and light with a poney-tail and long hair moving from left to right all the time. Seeing Lona on her way down and soon turning. Got passed by Henrik S and more cheering. Focus on the way up. Hearing my name once more. Unsure who but I turn and smile and wave. Now the turning point is almost there. Catching a large smile in the crowd and one more cheering in Jay P 🙂 Wow! That IS cool to have so many cheering on the way up. One glass of water taken. Two sponges taken and the way down is now reached. 4.3km to go. Nothing. G has run that earlier. And my cheering-squad should be waiting at the planned spot for me to pass within 1:15/18. Cannot let them down really. Once again feeling that Vasagatan is the most boring place on Earth for running, but knowing they are waiting after it give some strengths. Skipping the water. Just want to see them. Taking off the neckwarmer from my hair and throwing it to them. So nice with their warm smiles. Now it is time to run a bit faster. Forget the sub4 as it was planned. Just get to the end. Not too much above 90minutes. That should work. Final stretch before the bridge. Cheering from Solvikingen Stefan 🙂 And the bridge. Which I take…on the top of the toes! And it works. I knew I was not running out of strengths. Far from it. And down to km20. Seeing the clock indicating 1:25:xx right when I pass it. This tired brain of mine is calculating quickly that running the last 1.1km in 5min would give right on 90minutes. I can better than that. Seeing the IF Linnea poney-tail gal probably seeing the same clock as she is accelerating as well. Passing people there. Always feel so good. Now Villa Belparc. And hearing not much from the crowd. Just focused on finishing this. Little slope at the end. 500m to go. Reaching the gravel part. 300M to go. Don’t know how I got into the stadium, but I am in it. Quick check on the watch and I should make it. Seeing Solviking Hanna passing me in her final sprint. I am fine with pushing slightly to get under 90 minutes. By 16 seconds. Mission accomplished!

Official time: 1:29:44

 

AFTER THE FINISH LINE

Got water sprayed on my face. Meeting Henrik S. More smiles from IF Linnéa group. Hugs to Lona and Stefan. Congratulating to great times. Walking slowly to the end. Got hug from Christian L from jogg. More smiling! Off with the stupid scrath-band with the chip. Which once again got me a nice burn mark on the ankle. Starting to feel again the pain from the fall at the start of the race. It was gone during the first 5km and felt a bit in the downhill from the first bridge…and remains throughout the race. Nothing stopping the running. But annoying enough to wonder what is going one. Getting my medal. Grabbing a banana and chocolate cookie. Glass of sport drink. Chat with Henrik S to get back to the tent. Crossing over the human wave. At the tent, meeting a large smile from Patrik B who ran in indecently 1:14 (!!!). My cheering squad has also reached the tent. Perfect. Off with the wet clothes. On with dry ones. A short massage. A hot-dog. And walk back home.

Weather: 12.8°, Feels like 12.8°, 14 kph S wind, 82% humidity – probably 12/13ºC at start. But at the arrival it felt much warmer. 15/16º? Windy on Hisingen side. Humidity? Definitely!

Food: chia seeds+soy milk+banana+orange juice+tea @9-ish/
water/powerade: 2dl every 30min (alternate)
During: 2dextrosol @km4 and 12
Right after: banana, 1 full glass of ISOstar. In the tent: 1 hot dog. Later dinner: chicken legs & curry potatoes in oven

=> should have drunk more water after the race

Gear: ADIDAS Supernova Blue line shorts, Casall Iconic black sports bra MIK, calve sleeves Compressports, super fast ADIDAS Adizero Adios boost Purple (Quicky).

15/ Effort-wise, it did not feel sky-high. Falling at start made the first 5-600m feeling like being in a parallel world with plenty of foolish people running away from something… Just hanging along! Up to the bridge was moderate effort, and then it just felt like drifting and reaching a nice steady marathon pace. Tough up the second bridge was probably to 16, but then down afterwards was all fine. For sure the climbing of the second bridge was not easy, but at the pace I was having, there was no real effort done. No pushing for going faster. Not really tired at the end. Not even by the sprint in the stadium (a bit unsure I even sprinted there… According to the watch the final stretch in the stadium was fast 🙂 ). Quite OK-race. Really disappointed that it did not go faster, but considering the bad start, it might have impacted on the rest of the race. No excuse here. Just trying to figure out how the first half of most of my latest marathons are always faster than this stupid race… OK. Sub90. Mission accomplished. Could definitely not say I pushed hard on this one. No need to run this race any more!

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A few “after-race thoughts”

 

NOTE: Still have to get this done sub90 on training. Any volunteer? 🙂

NOTE: weather conditions were not optimal, but not too bad. Should have stopped throwing water on my head after km10 as when reaching Aveny and km17/18 my shorts were heavy wet and that was not comfortable to run in!

NOTE: Official results… Hmmm… Placed 93 (total women) after the race. After a check at the results, found out at least 15 results which were run by a guy instead of a woman. Dropping my place to 78. Surely nice, but hey! Stop doing this. That ain’t fun. Run under your own name or change with a guy. OR do not run that fast and get in the Top 100. This means disqualification right away.

NOTE: Official results… Hmmm(2)… got into the categor D55 (women 55). Hey! Changing age the day after the race does not make me THAT old (yet)… Changed the day after (as the age category was apparently incorrect for many)

NOTE: a good training-race. Enjoying fully the sub90 of my own as well as the other fabulous subs from friends 🙂

NOTE: warmup? Felt quite ok actually. The jogg to the start and the few back&forth and accelerations were ok. For starting at a decent and almost race-pace.

NOTE: drinking & energy during the race? Well the drinking was inexistent. Mouth-rinsing worked better. Dextrosol were a bit overcourse actually. Could have run without.

NOTE: falling at the start was not a great experience. Have to work on this (i.e. not the falling, but the starting with crazy adrenaline/testosterone filled runners…).


Race Report – New York Marathon – 2015/11/01

After Finish Line

 

Planned: complete the course, have a body in one piece and happy at the end and throughout the run, heading for 90min first half and see how it goes to the end… (Ok, close to 3hrs would also be nice to have…)

Actual 3:06:10 🙂 4th Swedish female to cross the finish line, 86th place total women, 11th age category and 1194 out of 50,235 runners… A good 10K, a stable long middle with company and a wonderfully crazy last 2.2 miles. Not to forget neither a mega-cramp in the right calf after the finish line… Pretty satisfied with the outcomes of the race in the city that never sleeps! And not too bad for a 15th marathon!
Race Results:
place (M/W) 86
place (ag) 11
age/grade: 75,93% (2015 WMAC 74,99% / 2014 Chicago 75.97 / 2014 Stockholm 76.76 / Rotterdam 78.43 / 2014 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 (netto) 03:06:10
time total (brutto) 03:06:10
average pace: 4:25min/km

Official splits:

Split Net time (difference)
5K 21:23:00 (21:23)
10K 43:02:00 (21:39)
15K 01:04:46 (21:44)
20K 01:26:36 (21:50)
Half mara 01:31:28
25K 01:49:12 (22:36)
30K 02:11:16 (22:04)
35K 02:33:42 (22:26)
40K 02:56:37 (22:55)
Marathon 03:06:10 (09:33)

 

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M Day-1

Days prior to the race went quite easy and smooth. Travelled on Friday, picked up my BIB, stayed up so indecently late and slept great. Saturday arrived and up at 5am, waited till 7:30am to get through the door and head towards Central Park. Did a recognition run on the final stretch of the race in the park (from a bit before mile 24 to the finish line). Pretty chilly. Took pic. Back home and rest. Met Tricky and Patrik for lasagne & water party and then more rest at home. Fixed my singlet with my name on it and started to count the hours and minutes left to the start… In bed around 8:45pm, sleeping probably around 10pm. All fine…and excited!

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Before the race
Awaken 1:45am… without alarm. Stared at the clock to see it moving to 2:00am and then back to 1:00am (NY was changing to winter time this weekend…how convenient to have a great race the day after!) but nothing happened. Checked the clock in the kitchen and it indicated 3:xxam. Time change had happened. Back to half-sleeping. Up then at 4:10am – drink a glass of Gatorade, shower, fix the hair, on with the race gear as well as extra layers of clothes and got a text from Christer as he had had an issue with his watch… Left the apartment at 5am, counting on good 8-9minutes to the subway station and it took…1:30minute… not even running… Met a few runners in the subway, including two Swedes. Waited and took the next subway when Christer met me at the station. A bit of chat.

5:50am – chia porridge done with Gatorade (!) eaten in the subway.

6:10am – water + off the tube at Wall st station and start walking towards… Ooooh thanks, this way. I was expecting a wave of runners and to follow them to the ferry, but nope. Feeling like in Chicago, darkness in the skies slightly disappearing, people coming from one street after another and joining the flow towards Staten Island Whitehall terminal. I had the 6:15 ferry and Christer the 6:30. No issue to get into the hall, move discreetly towards the doors and then happily hearing the “time to open the door”-message and feel the human wave heading to the ferry. All set then!

Sitting on the left side of the ferry, quiet and nice. Most runners look like they have been sleeping outside, wearing plastic bags, pyjamas or other interesting outfit.

6:40am – Gatorade. Definitely needing to go to the loo, but skipping it at the terminal, despite the recommendation of Christer. Nope, I want to get in the bus and to the start. Long queue to the bus and what are the odds…meeting Staffan D from jog a few people ahead of us in the line. We get in the same bus 🙂 He looks good and smiling. All fine then. Not like me, who is really regretting the last decision to have skipped the porta potty outside the ferry hall. Really needy then. Happily getting out of this bus after a ride than was…hummmm…50 minutes long, right?!?!? Nope, probably way shorter, but the first thing I want to do is find a queue to the loo. Too much drinking! Checking of the runners by the police went smoothly. Arriving in the villages, first queue aaaaaand..much nicer and I can be social and smiling again 🙂 Heading with Christer to the Green Village. Seeing a bridge in front of us and asking whether this was the one we were starting on. Positive answer from Christer. Really? But I thought it would be way more inclined as per all scary descriptions I read. It felt actually pretty good to have seen it, passed under it and then be in the Green village. Nothing scary at all. That will do!

7:50am – final drink. Meeting of all runners, Tricky. Who is in the same corral as Christer. I let them have their breakfast. We take a few pic. My two layers of clothes are very warm. Good to have taken old garden pillows for sitting. I love asphalt for running, but sitting on it ain’t that comfortable. Massage of the legs with chilly cream. It ain’t cold for running, but not that fun to just sit. But was definitely expecting WAY colder weather. Attaching my paceband around my wrist. Feeling good. Smiling 🙂

8:25am (kind of) – Then seriously, when the speaker indicates for the 5th time that the corrals are opened, I just want one thing: go there and wait. Tricky and Christer are looking pretty cool and calm, when I feel that the blood inside is just starting boiling… They kindly follow my hasty pace to the corral. Passing lots of runners sitting on the grass there. Final hugs and good luck aaaaand I get into my bubble A (sorry, meaning “corral A”). Quick check and once again, it feels that I am completely misplaced, seeing only male runners of the fast kind. Walking towards the front. One more visit to the loo. Off with the training gear – first layer. Pretty cold actually. And sitting on the asphalt is not helping (had thrown the pillows before the corral entry). Seeing at last a couple of chicks coming. Once again, they LOOK so d*mn fast alreay. Even when they stand freezing! Got a “Nice nails” from a Swedish runner 🙂

9:10am – Hearing the departure of the wheelchairs runners. Seeing the local competition runners passing in front of us and heading towards the start. Off with the additional easy pants. Cool with a nice outfit, but hotpants ain’t feeling that hot in this morning weather.

09:20am – Hearing the start of the elite women. Thinking that it would be great with a giant screen and see them 🙂

9:30am (or so) – finally we are allowed to get out of our corral. Walking carefully on the grass and throwing my final jacket to the last charity station. Should have kept it longer of have a plastic bag on me. Jogging lightly to the start (I think…just following all other runners towards…the underbridge)

9:45am – OMG! This is it. The bridge is there on the right side. Meeting an older man who is running his 36th NY marathon…respect! Listening to a gal completely excited talking about how every single part of the course should be taken, that she ran 2 years ago the race of her life here and count on renewing it this year. Another fancy pic and smile. And then…I notice that the start line is…right there! 3 meters or less in front of me. Really? Take some anti-chaffing cream from a guy so my thighs won’t be burning (eventually…). Putting my two final gels in my sport bra. Not practical, but there is no other place. Did not want to tape on me…

9:47am – checking once more my Garmin (which had been charging all night and still showed nasty 3 out of 4 on the battery…and the race has not started yet…). Listening to the announcement of the elite men participating. Coool! Wait…where are they? Ooooh on the top floor. OK. Listening to NY mayor making his speech. He wants us to make some noise or he won’t start the race. He explaint the rules “I’ll stay “ready”, you’ll hear a big noise, and you start at this big noise. But I won’t start this race until you make some noise…”. Runners have been warming up back and forth under the bridge. Could be an alternative, but I want to keep my spot. I have anyway 24miles to warm up… Clothes are thrown away a bit everywhere now.

9:50am – Is he still talking? We are all packed as 30 in one square meter by now! The police cars on the bridge have not moved. They should move now. Why aren’t they moving? Someone! Tell them to move! It feels great. It feels cold. No, warm. Feels ready. No, I need a few more months. Smiles are fading and all the racing masks are on (and yapp, that looks a bit scary sometimes).

Aaaaaaand…

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THE RACE
First Half

09:51am – Hear the “Ready?”, but seriously not the “noise-indicating-the-start”. But all runners are now moving. Hoping this won’t count as a fake start!!! How do you re-start a marathon race with 50,000 runners?!?!? Police cars have moved finally. And the race is on. As usual, everybody seems to pass me after start. Don’t care, there is lots of place on this bridge. LET.THEM.GO is what I hear during the first minutes of running. And this will come again on a regular basis. Perfect motivator! Looking on the left a bit, grey skies, but ok to run. This is the toughest part. I had divided the route into four main challenges: the first bridge (Verrazano…I never remember the name), Queensboro bridge, the little Bronx bridge and stretch to Central Park entry. The armband I have indicate I should pass the first mile in 7:40. Faster than that and it is going to be paying the price later in the course. It feels good and the brain is still awaken. Cannot figure out what pace in min/km it should be but assume that around 5-tempo should be acceptable (and correct). Passing the first mile slightly faster than expected (around 7:14?) which is stupidly too fast. But the first km is set about 5min-tempo, so I continue. Aiming for 90minutes by the first halfway mark. Yeaahhh. Let’s go for this. Then the legs feels it is starting to go down a bit. Hold on…where is the bridge exactly? The scary elevation that is described everywhere? Where.is.it?!?! A bit annoyed but concerned as well, I reach the end of the bridge and down the slope, without really having RUN the bridge. I was expecting a Golden Gate bridge uphill, a Västerbro inclination, a Heartbreak hill slope…all being ready to kill legs and motivation from the start…disappointed actually… And it is now light again. We pass under the Blue (and orange?) wave who ran on the top bridge. Arm sleeves are flying there… I keep mine. Have run with my neckwarmer on the nose throughout the “bridge” as it felt a bit cold for breathing. Out there, the light and the pace makes it nicer to breathe. Oooops…stop thinking here it is downhill but can see the runners running a slope towards mile 2. Focus focus and focus… OK, strategy will be to keep the extra clothes (neckwarmer, arm sleeves and gloves) until km10…or 5. Just don’t get cold. Passing the second km under 4min-tempo. Hummm… is that correct? Checking my armband and while passing mile 2, I am a minute ahead of schedule. Either this means I feel good and the form is great and it will end brilliantly OR it means I am too euphoric, have burnt unnecessarily energy in those two stupid first miles and I will pay the price later on. I choose to listen to the first alternative. Good good good, just running. Don’t feel much then. Don’t think much neither. The legs are in command. A bit warm with the arm sleeves. And the left one is falling a bit. Have to lift it several times. Hearing km4 on my watch and checking my yellow/blue armband and I am right on track. 30sec ahead of schedule. All fine. Changing my final gels from front to my back, still in the sport bra, but at least in the back they are not moving (and I should avoid burn marks…). We turn left then, empty street and see the other blue and orange wave runners in front of us. Turn right and we are now after mile 3 I guess (could not see it) and we are now all on the same path. Cool. There is a long stretch then after that. Still keeping my 30sec advance when passing the clock at km5. Good good. Still feeling good. No water at the first station. Run run run. Not much really sticks out there. I follow the blue line. Really want to high-five, but this would mean loosing on those 30sec and I seriously will need then at a moment or another. Or if someone could just come and high-five to me here. At the blue line. No? nobody? (surely I should have taken some sugar before start. The thoughts are flying around a bit too early!). Have thrown my gloves already around km5. Too warm. Of course a bit of wind arrive then and give me some chill… The neckwarmer feels too warm as well. Off with it and it flies away a km later. A bit of high-five as well (you cannot just do ONE, and if you drop the blue line for the outskirt and high-five session, it is as good to do a good session of high-fives!). Already in the first turn towards mile 3 I have heard my name. And a couple of “go on Sweden, looking good”. Brilliant to have the name on the singlet! Taking water at mile 4 & 5. Not much in the mugs L run run and more run. Under an railway (?) bridge around mile 4 (I think) – déjà-vu feeling from Berlin 🙂 Mile 6 and it is time for Gatorade. Not enough. Should have taken 3 mugs probably… Running along. Got passed by the guys of 3:00. Really? So early in the race? I could hold them for half the race in Stockholm the first year and up to km30 the second year… But remember that the pace teams are running even pace, and not “pace-adapted-to-the-NY-route”. OK, let them go then. LET.THEM.GO…No need to shout. I am good on my schedule and still having some time ahead of schedule. 40sec head at km10. Good. Still good. This long stretch up to km15 was easy but slightly uphill says my memory from reading Henrik’s advice. Should be having cruising marathon pace here. Hummm… ok. Probably ok I guess. A bit above, a bit under. Should do a good average. Have thrown my arm sleeves by now. A real experience to take those off without breaking my pace armbands and after race poncho wristband on the right arm and then…taking off the watch, taking of the arm sleeve, in in the sport bra, put back the watch, take off the arm sleeves, fold them into a ball and wait for throwing them and not hurt anybody… Mile 6 – time for first gel – antioxidant pomme verte. Not the taste my mouth appreciate, but get it down and happily take a water mug at mile 7. Not needed as the gel is liquid, but it is more for rinsing the mouth… Hmmm ok then, where is this Queensboro bridge? Not going fast enough. But the clocks indicate still that I have 30sec advance compared to 90min-to halfway-pace. A bit blurry memory of the way to 25K. It feels I am on rails and just run run and run. There are those two blond gals with long pony-tails running in front of me. Their hair is just jumping all over. And they run funnily easy and light. One is even telling something to her friend and then…she turn back for looking…back again…and back again…and finally she slows down and stop by a guy on my right for chatting a bit. Not polite to listen to other conversations, but cannot help it. They are apparently both from the same village or community in Australia (?). And when the chat is finished, she hurries back and easy to her friend. Jumping light and easy forward J Another gel taken at km12. With a little water this time J Focusing on a large building ahead of us. Was it this one that we had to look for in Boston indicating that we were soon finishing? Really? Please, make it being the same building. Getting closer and closer, does not help…especially not when passing by it and then…just continuing the run… Next clue to the end? Please? Someone? Km15 the left knee is screaming a little. Not enough for being concerned or stop. But enough to raise a little defcon light in the brain. After this, the strategy is changed slightly. Caught up by a gal who seems to have a good stride and pace, I decide to hang on with her. This was the tactic during WMAC-marathon: first 5K of the loop to be run alone, second 5K of the loop to find someone to hang with to catch up some pace. Now I have done 1,5 loop and it is high-time to find someone to run with me until km20 🙂 Trying to get water at almost every mile-water station, but miss one at mile11. The gal I run with turns to me and hold her mug “you want water?”. So extremely kind! “No thanks” I hear myself answering. And she throw the mug. Stupid move from me. Should have definitely grab this mug! A few turns right and left. Going very smooth. Nothing special. I kept myself close to the blue line again and to the gal. She is good to follow. My brain is just set on cruise control and the legs follow her steps. Either on the right or on the left. Taking Gatorade at mile 12. I read the names of the streets, but the only ones I recall from the route is “1st avenue” and “5th avenue”…and those ones I know are at the end… But the reading is occupying the mind. Sub90 for halfway is not longer in reach. And then we pass mile 13…already? But where is the halfway…Over there? On the way UP to this stupid little bridge-without-name? Who did that? Nobody mentioned that the halfway point was on the way up! Can see runners walking UP to the time mat. Not a chance I am doing this. I.am.going.to.run.this.d*amn.bridge. Clock on it shows 1:31:xx. OK then. 1min or so late compared to 3:00-race. Well, hold on…I should actually have passed here around 1:30:22 according to my red/white mile wristband. Exactly one minute late. Not the end of the world. If only there was not this stupid slope up this stupid-bridge-without-a-name…

The second half

Because everything until this point has been a warmup. Now the race start. Half a marathon to go J Talking to the gal, telling “One half done, one half to go”. Got a smile tainted with ache back. Let’s continue. Down the bridge (a bit hard bridge, which I stupidly took on the top of the toes. Just to see how it felt…yeaahhhh if that work during training, that could be also fun during race..right?). Quick check on my red/white band to see whether I should take a gel at mile 14…and yes…I should…the only problem is that I have only ONE gel left in the back pocket of my hotpants and not two as my armband planning indicate… What happened?!?! Oooooh I apparently mixed mile and km and took the second gel at km12 instead of mile 12. And of course no Gatorade inbetween to compensate. Let’s be crazy 😛 Gel it is at mile 14 then. Back pocket empty. Hoping that my Metrocard and the 20$ bill are still there… Now I feel light and free….smiling and enjoying. Talking a few words from time to time with my running-buddy. But mostly quiet. What’s next?… Oooooh thank you, man! Queensboro bridge ahead. Cannot see it, BUT a very kind man indicates at the water station of mile 15 (?) “this is the last one before Queensboro bridge, ramp up now, don’t slow down, few more turns and you are there”. Thankful, but at the same time not. This is my second challenge of the race (well, probably the third one as I have added the stupid-little-bridge-without-name of halfway on my black list…). OK, let’s keep calm. Easy peasy. Cannot be THAT tough. Tuuuuuuurning left and here we go. Nice Chicago feeling again. Apart from the fact that here the wind is blowing crazily from the side. What is the tactic again for such wind? With the gal running with me, we kind-of try to protect each other, but it ain’t working so well. I feel I am dropping in pace. I look at the clock at mid-bridge or so. No idea how fast (or more likely slow) I am. Focusing on the wind. My running buddy is stronger than me here and increase the pace (or she just maintain it, while I am dropping mine…). Swedish guy passing by. Again. Have seen him a couple of time since the start. I pass him, he passes us, I pass him again…aso. OK, this time he passes us. This bridge is killing me. Literally. Boring. Want it to stop. Should have checked before how long it was. Probably 15km long…it seems like it! Focus focus focus. D*mn cross wind. Stop this right now. IT.AIN’T.FUNNY! On the other side, every runner seem to struggle here as well. At least I am not alone in this. Not much of a comfort thought, but for this moment the mind is satisfied. Kind of. And then the noise starts. Can see that we catch up and this is the downhill and the –finally!- end of this bridge. I catch up with some runners that passed me on the uphill of the bridge (not THAT much of uphill, but of “I-cannot-really-see-that-it-is-going-up” kind of elevation… those killer ones…either you hate them, either…well, you just hate them!). My running buddy is now 30-40m ahead and turns before me. Mile 16 and turn left. Almost falling on a runner stopping abruptly due to apparently a very painful cramp. Little noise indeed and this is so cool to hear there “Less than half-way left”, “go Sweden go”. Even give some smile there. One more turn left…and.this.is.it…FIRST AVENUE… Yooooohoooo! First street name I can remember! Crazy crowd all around. A bit boring that the avenue is SO large that the spectators are pretty far from us (I mean…”from the blue line”). Have caught up with my running friend. Getting some greetings from a few Swedes (which I assume are here for Staffan as they have a sign with his name…). Cooool! Mega cool! Really. It just feels like it is almost finish. I count the streets in my head. 63rd st. 64th st. 65th st…. OK…how many were they ultimately? 1,000? I cannot even see the END of this bloody avenue! It is going straight until we probably fall on this end of the Earth (if it was flat). Wow! I need sugar!!! OK, start to calculate that in Central park we have approximately 4km left. And now we have reached…huuuuummmmm 26km, meaning the “upp to 1st Avenue + Bronx + down 5th Avenue” would be… Hummmmm 12km!!! NOTHING! Let’s make it 6K to the Bronx and 6K back, shall we? Telling my running friend that we are 12km from Central Park as we are taking a detour via the Bronx 😛 She smiles 🙂 Leeeeet’s do this. She is just great, following the blue line, where every runner (or most of them) is keeping the left side of 1st Avenue, we look like two lost chicks running in the middle of nowhere…the blue line is.just.for.us! Ok…now the 1st Avenue should be finished. There really cannot be 1,000 street to the end… the Bronx should be seen, right? How? Where? Have been thinking almost all the 1st Avenue about it being downhill…where? Where was is actually starting going downhill. Someone have been mistakenly telling that and everybody believed it. I WANT a downhill. A real one. Km 29 is past… this is the end…I can feel it…Remembering having run there in 2012 with Tricky and Patrik when we were denied the start of NY marathon due to the storm. I hear the music singing just for me ….”Want you to make me feel…Like I’m the only girl in the wooooorld… Like I’m the only one that you’ll ever looooove….Ooooonly girl in the wooorld”… Woooow so crazy nice. And yes. This requires some singing. Got a strange look from a gal passing me, don’t care. This song was just.for.me! km30…sooooooon…and sooooo happy to see this bridge-without-name-but-it-does-not-matter-because-it-is-the-last-one. Sooooo Happy to be there. A Swedish chick is running ahead of us. Cannot really recognize her, but does not matter. She’ll get some cheering. Passing her and that is Lona 🙂 We’ll have to stop meeting this way. Copenhagen, Stockholm half-mara and other races… “How’s it doing?” “good and you” “fine, you look good” “Yeaaaah…won’t be sub3 today, right?” “no, but we have only 12km left!” and off on the bridge. I like this bridge! Last one. (something in the mind tells me it is not correct. Because if we run above the water to go to the Bronx, we should be running above the water for getting back to Manhattan: Who cares? I am not listening to myself any longer! I am not looking at the watch any longer! I just want to get to Central Park and start the race!). Run run and more run. Cannot do anything else but counting down the number of km left to Central Park. This is the only activity that the brain authorised itself to do. On the top of not falling in the abrupt curves on this part of the course. Why on earth are they putting such turns? Isn’t it enough with 42,2km of pain? I mean “fun”?. Whatever. Getting to the final bridge (I knew there would be another final one!). Taken easily and –probably just in my head- accelerating there. It has to stop somewhere. I am happy, it is 10km to the end, 6km to Central Park and I am still smiling! Have missed several water stations during this second half, got some from my running buddy, but expect that there will be a price to pay for this as well…stupid mugs…Turn left aaaaaand Manhattan again and finally! More cheering. More applaudes. This is the stupid final stretch to mile 24… Just get along with it. Cannot see that we ARE in 5th Avenue. Just seeing streets name. 135th, 134th, 133rd… how many are they before Central Park entry? WHY did I not check this!?!? Are we getting back aaaaaaall the way down to the start of the Avenue??? Noooo, they would have told me… Run more run. I don’t understand the few turns right/left/right-whatever…we should be on the straight line of 5th Avenue. Are we taking a detour? 5km to Central Park. This is just what I needed. And it is straight forward. 1st Avenue and its so-called “downhill” is matched with 5th Avenue and its so-called “uphill”. Cannot really feel it. Adrenaline is just pumping through the veins. Not even sure there is blood there anymore. It is just to get along with all of it. “How are you” asked my running friend. “All fine. Still smiling. Well, trying to smile. And yaa?” “All fine”: Turning to look at her and she definitely look in better shape than the way I feel! Does not matter. I have not run that long to start complaining. Or was I complaining all the way? No. Only commenting. Stooooop talking in my head! Focus! We are passed by the 3:05-pacesetter with his little flag…and TWO guys hanging with him. No massive group as there usually is. “Shall we follow them?” she asked. “Nope, I won’t” is my answer. Let the testosterone win this one. We look good and we are great 🙂 OK, now we should have arrived in Central Park. Passing the last water station before the park and seeing a Swedish singlet. This is Staffan. He looks a bit in pain and walking and drinking. Come on, I try to shout. Only 2miles left. And we continue. Having skipped the running on the concrete on the roads where there were the bus stops (like it would make a difference…) but on 5th Avenue, the brain tells “Screw the asphalt, run on the concrete, this is the shortest way to the end” and the legs just follow… “Come on ladies, soon finish” and there it appears, the final turn to Central Park. THE part I know, I have run this one. I know where it hurts, I know where it hurts less, I know we are 500m to mile 24. Coooooooome on! Taking out my little sock with my two gels. Getting one at mile 24….ok…mile 24….should be there….in a minute…or two…how MANY turns was it before mile 24 exactly?!?!? And here it comes. Hearing music all around (I know there were no music there…) I take my yellow gel. My running friend stop to take water. I continue. This one is for me. 500m and you will be closer to the finish line. Downhill. You like downhill. You run carefully on downhill. You happily pass people on downhill. Caught up by my running friend. “Final stretch” I shout to her. And here comes another gal in pink on my left side. Nooooooo don’t let her pass us! Not here! Not now! Ok, it’s probably gonna hurt and that is probably end badly, but she ain’t passing me. I feel my running body is behind me now, not really hanging to the tempo (which probably is rubbishy slow, but who cares? This is MY rubbishy-slow-pace-to-the-finish-line). Km39 on the clock and I take my final red gel. Disgusting eucalyptus taste. Wake up all the senses. Downhill and Swedish cheering squad on the left. I hallucinate. I saw a guy from RW cheering there. I turn back…and nope…he actually IS here…with a bunch of other Swedes. SOOOOO proudly wearing the blue/yellow colours today. Now it is time to finish this. Passing one Swede. Yooooohoooo! Passing one guy there. Next one…and next one… The gal in pink is still coming back, I can feel her running slightly behind me. I just do not want her to pass me. Turning to the right and to what I thought the day before was the “final stretch”. Looooong street under Central Park. More “Heja Sverige”, “Come on girl, beat them all”. I am on cloud 7…or 9… have stopped counting since I entered the Park. I even take the time to make some wave with the arms. The pink girl is doing the same. We look at each other and smile. We are just SOOOOOO extremely high. 100% adrenaline. Nothing else. This guy without shoe is passing us…nooooo…not someone passing me… and turning at Columbus circle or whatever it is called. I want to run into the park…soooo badly. I want to see this 26miile sign. I want to feel the blood pounding in the veins and Gosh! This is actually SO crazily nice feeling….more shouting, more screaming on the side…spotting a Norwegian lady 60m ahead of me. Not a chance. Hearing the cheering similar to RIL from Olivier saying I am stronger than her and that there is less than 400m left. Focus focus and focus. No more sexy running (if there ever be any during the race…) just.have.to.pass.her….aaaand DONE…still 150m to the finish line. What is the time? 1:xx:xx… what does it means. So confusing with four clocks above the finish line. Mine is the outer left one and indicate 3:05:5x… too late… just run. Pass whoever you can…just do-no-stop…. And that was it. Finish line. 3:06:10. I am happy! VERY HAPPY!

Official time received later: 3:06:10 (Garmin shows 6 seconds more 🙂).

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After the finish line

Time does matter J But after crossing the finish line, it just felt like an relief from all the tensions or whatever it may have been from the race. Took a few steps, looking more like a drunk person than a runner. Or just looking like a runner that just finish a marathon… Breathing was a bit heavy, but ok. Got my medal. So nice. Just wanted to faint in the arms of whoever would agree to cath me J Remained a bit for congratulating my running buddy. Got the pink girl to congrat me as well. She could not follow the sprint I did at the end (slow sprint, but who cares really!). Got lots of smiles from guys I had apparently passed for the last mile. A bit struck I could make it this pace to the end.

THEN… when going under the clocks bridge and feel an explosion in my right calf. Not being able to walk. Got helped by a lady in red jacket. She insisted in bringing me to the medic tent. Not a chance I would sit on a wheelchair and stubbornly walked to the tent. There I got the “fast lane”. Massage of the cramped calf, ice on it. Got two small salt packages to eat (Blääää….) and Gatorade to drink. I insisted in telling them I had not drunk enough but they wanted me to know it was too much drinking making this situation. Nope. Not a chance. I was there and I know that I stupidly did not drink enough. Got an ice pack on the knee while he still massage the painful calf. Got my blood pressure taken. Twice. The doc was called as it was extremely low. “Is it that low normally?” “Well, low, yes, but not THAT low” “She is NOT going anywhere”-I heard the doc telling the helping lady in red. Cramp in the right thigh, but surely could leave with this one, if only the left calf would STOP cramping. Tried to stand and nope. Still cramping. Helped by another lady in red. More massage. A bit of shouting as well. Would rather have lay down than sitting on a chair. 30 minutes later, new blood pressure measurement. “OK, now it is low. She can be discharged”. Well, it was no longer extremely low, only low (and still lower than normal…). Ice pack on the left knee and left calf. I felt the most sexy girl in the world with the nicest and smoothest walking style EVER! Discharged and got to walk back home. Got my poncho and got out in 74th street. Just had to walk back home. Drank the recovery drink (could have had three like that!), ate the apple.

Well back home, pic with the medal 🙂 ice bath for 10 minutes, hot shower after that. Then rested with the legs and feet up against the wall during probably 45 minutes. Tired, frozen, hungry. Sms to Tricky & Patrik as well as Christer for meeting up. Met a runny friend of my tenant (he had run in 5+hrs and was looking good still and happy). My two “NY-2012-did-not-happen” buddies joined me to a celebrating dinner. 15th marathon – worth to celebrate! (no champagne, we keep that for sub3 :-P) Back home, eating a bit more gummy bear, and time for bed.

WHAT.A.DAY.in the city that never sleeps!!!

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Weather: 15ºC, Feels like 15ºC, 26 km/h SW wind, Humidity 67% – Perfect at start, windy in the middle, perfect at the end. No complaining. Great weather for running!

Food:
> before: chia porridge with banana, with Gatorade (5:50am)

> right after: apple+Gatorade+recovery drink

> 2.5 hours after: Veal + potatoes + spinach + 2 coke

> During: overstims gel @mile 9 & km12, mile 14 and yellow+red @mile 24 (at the water stations). Gatorade at mile 6 and thereafter I lost the control when I took some L. Water : now and then, but definitely not enough

Gear: SWE outfit (hotpants & singlet), sunglasses, arm sleeves black, SOC windgloves, neckwarmer blue, shoes were just brilliant. LOOOOOVING them! Comfortable, light, easy to run in, just forgetting having them on!

=> perfect outfit for today and the weather. Still issues as 1) backpocket sewed worked fine, but not easy to take in/out at this pace and 2) burn mark on the stomach/lower back due to some seam of the hotpants. I thought this was fixed. Might run WITHOUT hotpants next time 😛

14/ Definitely effort on this one, but comparing to most of the marathons this had not raised to a 15. Some parts were “tougher” than others, but the change of strategy at km15 made the whole race way more as a fast long run than a race. Can hardly set a 15-effort on the final 2.2 miles. Impossible to measure the effort there as the adrenaline or whatever it was was so extremely high that it felt effortless. The mind had only this much focus on the finish line that the body just had to follow.

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SUMMARY: Brilliant day. Nice race. Well-completed. A bit annoyed with the calf issue and not able to explain it as I can hardly remember when was the last time I had a cramp during training and never during race (yes, feeling that a cramp is coming, sure. But no cramp). The route was not easy, but not as tough as most would describe it. Even tempo and effort throughout the race is definitely not the way to go. That was good to try this. Having the armband with pace in min/mile and min/km were very helpful. First race I consider running only checking the mile marks. But changed at the last minute. Good to have changed strategy at km15 and definitely a huge plus to have had a running buddy almost throughout the race. Not explaining the 7min run at km15. Did it really take SEVEN minutes to run the Queensboro bridge? Because in that case, this is definitely THERE some time was lost! Great support from the crowd, having the name on the singlet was definitely a winner (and made me feel like one 🙂 ) Running in the Swedish outfit was also a winning combination. Not just because there were a lot of Swedes on the race and in the crowd, but for all others cheering that could just cheer for Sweden. Happy with the body holding so well throughout the race (this was definitely a “mind-do-all-the-work” race, as there were parts where the body would have gladly rested or slowed down a bit, but that the mind did not let happen). Not too satisfied neither with the drinking. Real stupid to screw the whole plan by not drinking sufficiently. Not liking the mugs and will never do.

All the sweat and any possible annoyance during those 42.2km are SO forgotten when reaching the final stretch to the finish line. Addicted to those finish lines? Definitely!

 

(Lots of thanks for support and cheering during the preparation weeks. A bit tricky with sick children at home during final week as well as extra pressure at work, but stress just disappeared when switching off the laptop and packing all the stuff for travelling. Deception from not running in 2012 is still there, but now NY is ticked off the list. Great race to run. My heart still goes for London and Chicago however. Many thanks as well for the encouragements and the cheering before and after the race. Sub3 ain’t all in life. Finishing is so much that it can hardly be described. Have to be experienced. Thanks for all the Swedes out there cheering along the course, for all other people shouting as well. Special thanks for my running buddy without who I believe the race would have ended differently 🙂 Thanks to my little ones and their understanding of “food experimentation before the race” (and yes, “carbs rules!”), carb depletion for longer than usual made a difference, more to try 🙂 And of course a huge thanks for the hugs and cheering from my Swedish running friends that shared this race (as well as before and after race). Back to the cold Sweden and its grey skies. A bit of rest and already planning for new adventures… THANKS!

Finish Line

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A few “after-race thoughts”

NOTE: Body was all fine throughout the race. The left knee “felt” a bit after 15km, but I could have ignored it probably. Issue with the calf is either linked to the lack of water/liquid drinking during the race OR the running on concrete (really?) or both or neither of them. Any suggestion?

NOTE: warmup? Not even in my wildest dream. Sitting and freezing for a while before this huge race ain’t the best. I could have chosen to warm up with strides like some did under the bridge, right before the start. Well-noted. The body had anyway 24 miles to warmup and it definitely delivered at the end!

NOTE: Energy/refuelling during the race? All was so nicely planned. Had it written on my wristband. And THEN did not follow at all. Tactic to refine definitely. But otherwise the gels were well accepted (thanks Oliver A for the tips :-)) and the final two at the end of the race are real energy-booster! Skipped the dextrosol during km21-32 as usually do. Worked fine, but should have been replaced by Gatorade drinking.

NOTE: Beetroot loading? Hmmm…tested this time with pills. Taken from Sunday before the race up to race day. Not feeling a single difference. Endurance is there. Just have to work on the speed now and this is not gonna help. More intervals to the people! 🙂

NOTE: gels in the sport-bra, on the back? WORKING! Definitely not the easiest, but it is fine to carry, cannot be felt, not moving around, no burn mark. All fine!

NOTE: gels in the back pocket of the hotpants? To be refined. But it worked.

NOTE: NY marathon? Definitely fun enough to be recommended! Although once again, this is an experience for life but Chicago and London are greater than this. Yes yes…they are. 🙂

NOTE: the last one… Had heard so much about the feeling when the start is given and hearing “New York New York” from Sinatra in the loudspeakers… well, I must have been off at the start, because I did not hear.a.thing… Just the mayor, his joke, the start shot and then the pounding of feet on the bridge asphalt.

 


The stars, the soon-to-disappear Moon, the nightly skies, the sun rise…and me

4 hours of sleep ain’t optimal…I know… But at least had lots done before going to bed (late) and going up (too) early. The clock was supposed to wake me up at 6:30am, but the mind woke up slightly before 5am. And nope…was not well-rested. But definitely not possible to fall asleep again.

What was on the menu for today? 13km easy. Not a chance I do that with the form I felt. Will do one of the 8-10km morning runs instead…if I make it to 8km I thought. 7ºC outside, freezing just thinking of it, I opted for long tights and wind shield again. And on the top… a bonnet! Skipped the gloves though. Out, it felt chilly but nice. Off I went and the legs did not turn right as usual but left. OK, then. And what else? Not the harbours? nope. Took the dark alley instead. Good to have bikes now and then. Don’t feel too lonely. Easy peasy pace, reached the bridge without really noticing how and hop! I was the 54th bike (?) to pass over the bridge. Turn back and headed to the city. So nice to be on the bridge when the sun is showing itself shy and bright. OK, the body felt quite fine now. The 8km will be done but if heading home, I will cut the run to 9km and this does not “sound” good. So a little detour would be nice. Took the 14 to 19th km of Göteborgsvarvet and the legs seriously did not want to stop then. Felt really nice, but the stomach started to tell it was hungry (not often happening during a run btw). So turned back instead of pushing the run to 15km+ and nicely aimed back home. 13km. Job is done. Shared with an almost disappeared moon, only a few stars and the nice sun rise.

Quick breakfast, long warm shower and off to work. Good to have had a very painful massage yesterday (I start suspecting he does that on purpose!). The body feels good today. Will see if the 8-10km morning run can be turned into a 8-10km afternoon run instead 😉

Keep on running and great day to you! 🙂


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!


Race Report – Stockholm Marathon 2014/05/31

Planned: original plan was “sub3 would be nice” or at least faster than Stockholm 2013 AND no walking… Revised plan after last Friday and week with knee pain became: complete the race if possible, all good if slightly faster than 2013, quit the race if the knee is showing signs of incredible pain…

Actual:…3:02:38… New PB on this route by 7 min 43 sec since last year edition… 30th women and 18th in Swedish championships !!!! So great the knee held so long until 36/37km and then made itself reminded… But enough said: great race and with such pre-race conditions, could not be more satisfied!

Race Results:

place (M/W) 30
place (ag) 26
age/grade: 76.76% (2014 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 (netto) 03:02:38
time total (brutto) 03:02:38
average pace: 4:20min/km

Official splits:

Split Net time (difference)
5K 20:45:00 20:45:00
10K 41:52:00 21:07:00
15K 01:02:59 21:07:00
20K 01:24:02 21:03:00
Half mara 01:28:37
25K 01:45:14 21:12:00
30K 02:06:57 21:43:00
35K 02:28:49 21:52:00
40K 02:52:01 23:12:00
Marathon 03:02:38

 

18th place in Swedish Championships (2 place improvement since 2013) not bad, right ? 🙂

 

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

M Day-1

Little reminder. Travel to Stockholm. Meeting my friend to pickup my bib. Got a nice evening run and could test the knee for a fast pace km. Felt ok enough to start the race. Not much quality sleep, but that’s often the case before a race…

Before the race

Awaken around 4-ish… Dreamt my clock showing 7:37am and my Garmin 8:47am. Hearing from my friend that was ok because GPS was not working from the room I had. Not understanding anything apart that I was pretty late for dropping my bottles and would never make it and and… Woke up and saw the time was 4:xx am, all quiet and all under control 😉 More sleep and then up for shower and getting ready. Only fixing the hair as I was planning an easy “wake-up-the-legs” run when arriving at the stadium.

07:00am – Decided to change my original food plan and take my breakfast at home instead of carrying it to the race. Half portion oat porridge with mashed banana and soy milk + Powerade blue. All good. Never ever drunk sport drink for breakfast before… Checking again my bottles and filling in the ones for water + sticking the gels on them.

07:20am – Got company to the train station and off I went. Slightly falling asleep in the train and re-thinking the race. Showing my bib for the controller and then we were already at the end station. Had drunk as usual alternate water/sportdrink from 8:00am and then ate a banana as well. Walked slowly to the clock tower of the stadium. Not many people around. Some runners on the way to pick up their bib. The start area not yet set… Almost disappointing. Do they know people will run today?

On the train to the race...

On the train to the race…

08:30am – meeting with HR and dropping my bottles after taping my little French flags on them 🙂 Headed to the locker room and on with running gear. We took an easy 3km run. The knee felt more than yesterday but once again, good enough for starting. Running on terrain yesterday was certainly kinder for the knee than this morning asphalt. Back at the Stadium and the wait started.

Me, my bottles and my flags :)

Me, my bottles and my flags 🙂

Pace-setters balloons...

Pace-setters balloons…

The finish line (from the other side...)

The finish line (from the other side…)

The little boxes to be placed at the water stations

The little boxes to be placed at the water stations

09:25am – meeting ladies in the changing room. One I met last year. Pretty quiet. Laid down and listened to music. Not much else to do. Stopped drinking at 10:00am.

10:25am – still unsure weather outside. Going out a couple of time to decide what to wear. Singlet and shorts for sure (I don’t have anything else anyway!). Arm sleeves? Sunglasses?

10:45am – more women come to change in the elite room. Some look very focused and other very stressed 🙂 Really cool to share the room with the elite women from Kenya. They look so tiny and fit and cool and focused 🙂 Writing my splits on my hand – surely not thinking of reaching any of them, but a bit of pep can help…

my dreaming splits

my dreaming splits

11:00am – massaging the knee with chilly cream. Will probably not help as I suspect it is nothing muscular (but what do I know really?…) but at least it helps the head 🙂 More resting and getting my racing gear. Lots of back&forth to the loo in the corridor (in our locker room, there is no hand tag 😦 ). Meeting Isabella Andersson in flashy pink bonnet/top and black tights. Wishing good luck for the race and getting it back 🙂 Cool 🙂

11:20am – bored now. Arm sleeves on, left to the start, tried to warm-up a bit on the arrival street but the left knee is not fully cooperating. Taking two rounds on the track. Change slightly the plans and definitely would take it easy and controlled the first half (still thinking it will hold at least that long) & then happens what happens. Heading to the start and it is pretty bright outside. Hesitate a bit and run back to the locker room to take my sunglasses. Meeting Tove there and got extra pepp from her smiles 🙂

11:45am – no stress, getting to the start after chatting a bit with a volunteer helping and wanting to send us another way for the start. Convincing him (?) the start group A should go straight and passing him without waiting for an answer. Starting drizzle and then a bit more. Meeting Helena (fast chick who ran Göteborgsvarvet in 1:24…), Lotta from IF Linnea (sprang half marathon in Copenhagen with me), meeting Marie and Emma before start, hug to Caroline as she is a bit stressed.

11:50am – Raining a bit now. Start group B waiting under the rain when most of the group A is protecting themselves from the rain. Getting out for a few back&forth strides, sunglasses on the top of my head…(I know, not looking that smart now…). Knee feeling ok for starting. Good luck to the right, good luck to the left…Even lifting the hands when it is only few minutes left to start (what-am-I-thinking-about?!?!?)

11:58am – already? No more music. I find myself on the front row (!!!) surrounded by a little fast runner and two fast Swedish chicks… Way out of my league! But no time for moving back. Hands on the Garmin… 20sec to go… 10sec to go…

The race

12:00pm – PANG! Start is given. Pretty nice to have this place and once again it felt great to avoid the pushing from half-marathons races (could you note this, gentlemen? No pushing!). Getting a nice run to the first left turn, passed of course by many, but I don’t care. Not thinking of the knee. Catching up with Tove slightly before km1. Too fast already: 4:06. But ok, it is the first km. I have 41km to go and slow down to have the knee happy (I really feel relaxed at this pace). Passed by Johan P (finishing in 2:46, place 88…btw…) before km1, appreciating really he took time to chat with me and encourage me 🙂 then hanging along behind Tove. Passing km2 after the little slope, all good. Still too fast, but not crazy fast as Rotterdam 🙂 Reaching the water-side and getting a giant in red outfit between Tove and me. Recognising Staffan D (finishing in 2:50, place 142… btw…), cool he chats with Tove…and turn to me and presenting him 🙂 Real cool! Looking really relaxed in his shoes. I let them chat a bit, but think it is pretty fun to have people chatting at 4:06 pace in a marathon 🙂 Getting my first sport-drink bottle at km3.8 from a kind guy who run by my side and give me the bottle. What a service! Hope it is like that all the way. Can drink at my pace. All good. Hearing cheering around. Fun. Reaching km5 and the sun is out. Definitely planning to skip my arm sleeves when I see my runner friends on the side. Km5 passed a little under 21 minutes. All fine. Still a bit faster than planned, but body feels ok (and the knee does not feel at all…). The 3:00-pacesetter is right beside me at this part. Under Slussen did not hear my watch loosing satellites as last year… Did I run that fast?… But km6-sign is no longer in sync with the Garmin. Pressing lap on the watch to be able to follow km-pace instead of whole distance pace. I like this part on Södra Mälarstrand. Not many people but it is nice to run there. Getting a water mug from a girl at km7. Perfect catch. Perfect hold. Almost perfect drinking. Good. Turning left to the bridge and I hear the speaker talking about the 3:00-flag… Going up to this bridge is a little painful but ok. First third taken fast, second third a bit more controlled and last part controlling definitely and especially the downhill. All good. Reaching km9.x and getting my sport drink from the table. Not many bottles but good to have a flag on mine 🙂 Easier to spot. Once again, drinking good and had passed the 3:00 group. Fine! Passing the 10K-mark a bit slower (41:xx) but still fully decent time. The long stretch to km12 is pretty boring as I remembered from last year. Trying to get some speed but it feels the wind is there as well. Still some guys around, so can follow and get some wind-shields 🙂

Turning left, up the bridge, down in the tunnel and turning left up to the train station. Taking two mugs of water but sipping more than drinking there. Continuing my little trip towards the stadium. Have started to count down the km… since km1… and it helps. Long slightly up stretch towards km14 where I have a kind little girl spotting me and giving me my sport drink. She made me so happy and she/her friends cheer as well 🙂

Chatting with two French guys before km15, asking them to prepare a cold coca cola for me at the finish line 🙂 They are fun and will hang along until km30/32, then I’ll loose them. Back to km15, can no longer read my time splits on my hand, and cannot trust my watch neither… As long as the 3:00-group is not passing me, that is all good 🙂 Tricky to get to km16, seeing the Stadium….. and turning right towards km17 where I catch my sport-drink from a nice teenager running beside me. Still having Tove in sight. Getting passed and passing back a Finnish woman and decide she would be good to follow (as long as the knee continue to cooperate).

Turning to the “country side” part of the second lap. Better feeling than last year. Have taken off my arm sleeves since km18 and have then in my sport bra. Looks like I have push-ups 🙂 Seeing two guys on bike and thinking it must be HR and GLE… but they are way before half-mara sign as they had planned… Trying to wave…Noticing tattoos on HR arms which I did not notice in the morning when we run… and on his legs as well. He waves, I wave back… I want to drop my arm sleeves to them… They stop… aaaaaaaaand those guys are not my runner-friends!!! (Therefore the “I cannot remember the tatoos on the arms” part is making sense now!). Skipping looking at them and continuing. French guys are there again. A bit of chat. Seeing a clock… 1:24:xx… WHAT?!?! Am I completely nuts and out of sync? I said I would take it easy and reach half way with a new PB?!?!? Until I settle down and see it is the 20km-mark… Good, I think… NOoooo, not good… I have to accelerate now to reach halfway in the time planned!!!! Remembering that the 3:00-guys caught up with me at this place last year. Cannot hear them and don’t dare looking behind me…. Getting a large smile from Gabriel after this, proposing me a gel. But I am good. I however throw my arm sleeves in his face (sorry…) and after this cheering I reach halfway. 1:28:xx. Good. Like for the original plan (before the knee got annoying…). Feeling good, cheering from the French guys again.

The second half

…and turning right, passing a little woman (don’t know how she got ahead of me…). Grabbing my bottle with water and gel. A bit tricky to handle both, but working anyway. Sooooo nice once again to be able to drink the “correct” amount of water with the gel! Around km22, chatting with Pierre-Andre (PA) again. Still aiming for sub3. I like his pace and run nicely (finishing in 3:03:46…btw… Well done!). His friend is funny. He runs very light and relaxed, turning and looking back, I even spotted him running backwards at this part (!!!) and running BACK (!) apparently searching for other runner friends. Just enlightening my day!

This long part was a huge black hole from last year. I know why; nothing is happening there!!! Km22 is straight/flat with industry area (?) on the left and woods on the right. Then I think I missed km23, turning left and right within the wood again. Feels nice with this refreshing cover from the sun. Km24 I get my sport drink in a way I cannot recall. Starting to get a bit tired. Have tripped twice on my left knee. But got more ache in the ankle than the knee (yeeeeah???). Trying to get a little longer. No shame with stopping, this race is not worth getting me a trouble knee for lifetime… Caught up by the Finnish woman (finishing in 3:02:01…btw…), chatting a bit under the tree cover. She is heading for sub3. I am hanging along I says (but seriously wondering what I am doing here with the knee in this shape and talking about sub3…Probably starting to get high not just on adrenaline but with all the energy-stuff I have taken…).

Missing again (!) the little bridge that we apparently pass around km24/25. Guessing the time splits on my hand… estimating quickly that whatever time I make at km25… the race will start anyway in 5km from now 😉 Reaching back to the people, seeing Tove’s hair a bit ahead 🙂 Cool, give me strength (not that I would ever catch up, but knowing she is more stable than me on her splits is good for my mindset!). Little up and then down. Passing Gröna Lund (correct?), getting my water bottle with gel at km27 (sooooo welcoming the nice guy catching up with me for this). I don’t like this part. The ground is uneven, with tram railways.. No longer focusing on my run but on not falling down. No tripping, no tripping… Throwing a bit of my water in the head… Nice. I have skipped the showers until now, only getting my hands under, but from now on, the whole little-me get under every shower of the race! Back to the water-side. More people cheering. Here was where I met Staffan in the first lap. Good! Not much left to the end I think.

Reaching km29 and once again seeing a guy shouting to the Sport-drink table “253 arriving, catch her before she misses it” 🙂 VERY appreciated! The drinking plan goes fine. Stomach is fine. Mind is fine. A bit cramping now and then since km4 on the lower part of the right calf, the left hamstring and front legs… Never stopped to stretch though. Waving to people after throwing my bottle. Hearing my name in the speaker… Soon to km30. AND HERE HE WAS… Runner friend from Göteborg unable to run but still here to cheer. Got the largest smile ever, string high-five and an energy boost that could have gotten me to the moon (if it was not for this stupid knee). Thanks for the cheering, Patrik! Continuing. Once again, real cool to be a woman as not many are there and the “go girl” are only for me here 😉 Have heard the speaker indicating a “flag-guy” was in the way… Ok, still fine under 3:00 and soon at km30. Quick shower, HR & Gabriel are at the planned spot (a bit further than I planned, but all good 🙂 ). Getting water and this felt nice with this extra spot. Being passed by the 3:00 guy right at km30 mat. OK, I follow you then. A chick in pink shorts is passing me here and this is my other alternative to follow. Right under Slussen I spot a black singlet with my club written on it (Majornas IK)… True! Emil is here as well! Cheering and hoping we could hang together, but I so want to get behind the 3:00-guy… After the little tunnel, I lost Emil. Ok. Quick check. Crazy knee? Check! Painful? Not quite! Tired? Of course..I have run 30km at a race pace for sub3….!!!! All good then!

Back to Södra Mälarstrand. Chatting a bit with the 3:00-guy. Looking good he said. Thhhaaaaannnkkkss! As there is a pack around him, and I don’t plan to run faster, I get good backs to act as wind shields… Working brilliantly… until we reach km32 for taking my sport drink. Here they have place an extra table for warm stock… right before the sport drink table. Finding myself in a sticky wave of men wanting to reach this first table, walking, slowing down… Missing my bottle…running BACK to grab it (and definitely swearing loud at all those guys who cannot behave when I need to take my bottle)… THERE I lost my 3:00-guy he is a bit ahead and will not be able to catch up ever.

Reaching the foot of the bridge “yes, there are French in the race, raise your hands”… Up with the hands… If I cannot make sub3, I can still have fun and behave like a clown, right?!? The little slope to the bridge is painful, not due to tiredness, but the knee ain’t liking it. Thought to walk would help, but three slower steps prove me wrong. Feeling like the knee gonna explode in billions pieces if I continue this way. So run up the little slope on top of the toes (yapp, crazy painful but better than slowing down).

Must have been biting my lips throughout this second time on the bridge. First third is kind-of ok. Still seeing the 3:00-guy and actually still thinking I can take him back after the bridge… Second third is real tough. I hit my thighs for keeping up the pace. Thinking of stopping a short short while at the “ice power”-spot, but don’t. By this time, the second 3:00-pacesetter is passing me. Ok, not a chance I can get passed those two. Cannot really see the third part, already in the down slope. No I am not happy. Getting cheering from a kind guy calling me “Majorna”, realizing afterwards that my club name is also on the back of my singlet (Oooooh, that’s why so many cheered this way I realized then). He got me a smile 🙂 aaaaaand I am (almost) happy again.

Running down, turning right, catching my water+gel, thinking it is highly unnecessary to take it…it will anyway take ages before I reach the stadium… Seeing the friendly face of Markus N there (thanks for the smile and yelling my name! Gosh, this felt so nice for a short while…). Same feeling as last year on this second lap on Norra Mälarstrand: bored, tired, sad, trouble breathing correctly. I am sooooo close to stop and walk, but 1) I said I would NOT walk this year and 2) just thinking of the pain I felt in the knee when I slowed down before the bridge make me having a pinch of extra strength for NOT stopping! Cheered by a guy in my right, nice, kind, want to die right here, why is it so long…until I notice I am running with Superman (ok, not the REAL Superman, this one is a runner with a Superman tshirt. But at this time in the race, I don’t care. He’ll be Superman for me!). Got a little kid cheering loud for him and even telling his mum(?) to “look! Superman has a girlfriend!”. This type of comment is SO refreshing. Ok, I’ll continue a bit more then. Passing km35, not even caring to check the time on the clock. Thinking only 7km left, less than an hour… (would mean very slow km, but the growing pain in the knee made my mind thinking this sounded right). Reached the Garmin stand, with half warm coca cola (tasted delicious last year…) and coffee. Not a coffee drinker myself, but consider taking one in case it would get me high and unable to feel the pain. I skipped this idea as I thought it could also upset my stomach. And not a chance I would finish 7km with upset stomach + bad knee.

Got passed by a chick right after the Garmin stand. Don’t care. She looks running good, therefore she deserves passing me. Over the bridge (the sequel), in the tunnel (the sequel) and turning towards the train station. Cheering from HR & Gabriel. (Sorry if I said something rude then, but did not feel like chatting..).

Getting two mugs of water, dropping half of one, hardly drinking anything and when throwing the rest on my head both mugs are empty… Yeeeaaah, what a wonderful day 😦

Heavy up along the train station. Limping with the left leg, wet in the back with my singlet having suck so much water… Not a chance I win the contest of the sexiest footstep of the race!!!! Passing actually a few guys… Not even making me smile. Don’t dare to bend the knee “fully”, unsure if I will be able to stretch it again. Like I thought before the race: if the pain comes after km37, not a chance I stop the race. Stupid? Check! Non sense? Check! Whatever…. Grabbing 5-6 Dextrosol at km39. Trying to get an extra kick for the end. The mouth had difficulties to chew and no water in sight!!!! Turning right and remembering that there is a water station at km40. Stretch towards km40… Got passed by Marie in red. She looks fine. Good. She deserves it. Drinking one half mug and it feels better. The heart is no longer there… Hold on! TWO KM LEFT! Stop whining. Bite those lips of yours. And just finish. Limping slightly faster. Seeing the Stadium. This year I am prepared and I KNOW this is still not the end. Counting down. Straight line. Passing guys. Turning right. Final stretch before for final 250m. Skipping the little water-pool before the entrance of the stadium (I noticed it this morning while warming up…) A.N.D. This is the stadium. Missing the smile I got last year from Ulf at this particular spot, but I am already on the track. It is warm. It is sunny. And it is the end…(ok, it is soon the end). Not at all strong like other races due to my knee, I still can dig extra strength for accelerating. Passing two guys. Gosh, this feels good! And the final stretch. 3:02:xx… Yoohoooo! Can be under 3:03… No, Mister-on-my-left, you-shall-not-paaaaaaasss! Giving it all for those last 40/50m.. And it.is.done!!! 3:02:xx with a knee expected to break before halfway… Not too bad, not too bad….

Official time received later: 3:02:38.

Little me, Tove and Mikaela

Little me, Tove and Mikaela

My Garmin in sync with the official clock (almost!)

My Garmin in sync with the official clock (almost!)

Happy me-in the corner :)

Happy me-in the corner 🙂

My lovely medal

My lovely medal

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

After the finishing line

Unlike me, I aim to the side and want SO MUCH to lay down and not going up before late in the evening… Trying to catch my breathe again. Nope, not working. As expected, when starting to walk again the left knee is no longer playing along. “Limping-K” shall be my name from now on! Getting my medal, scaring probably the girl giving it to me with my heavy breathing (at this point of time, I feel like I am breathing like a cow… A tired one… Not even knowing where this comparison comes from). Getting to the little elite tent (sooo tempted to stop by the medic tent, but not wanting to be kept for whatever they surely find is wrong with me now…). Getting my goodie bag, have to sit, breathing too heavy and feeling dizzy. Tears so close to come out. The nice guy from the tent is getting in his knee to cut my chip attached on my shoe (good because I could not lift my leg to the table!). Seeing Tove chatting a bit away. Now it is “fine”, can “walk”. Stopping Isabella Andersson and congratulating her for the race and the win. Got a smile back and congrats as well. Limping nicely to the locker room. There have the faster ladies landed 🙂 Smiling Tove (finishing 2:58:21…btw…), Mikaela Kemppi (finishing 2:49:34…!!!btw), and other fast ones. Smiling here and there. Knee is in pain. Getting a pic with two fast chicks and a single one 🙂

After the race

Shower, self-massage on the knee (like it would help…), bye to Tove and see you next year :), walking to the ÖIP to get my finisher tshirt. Having strength enough to joke about the runners before me walking soooo slowly down the stairs. Getting my tshirt, size small (S for “Snygg” – “Pretty” in Swedish… Told you I was in a great mood, despite the knee!).

Meeting HR, catching Tricky for a hug and then stomach started to get upset, cramping-like. Getting under a tree so could lay down with feet up. Other fellow-runners joined us and time for some SMS and chat.

Well-deserved chocolate cake and hot chocolate (after race of course!)

Well-deserved chocolate cake and hot chocolate (after race of course!)

When feeling better, left the place, saying goodbye and headed to a coffee place to get chocolate cake with whipped cream and hot chocolate with whipped cream. I know, the cream would probably upset my stomach (which it did…), but at this moment it sounded like the best idea ever. Chat and then time to head back home. Train trip goes smoothly. Got met by J on the way, so nice with a welcome halfway home. Then a bit of rest with feet up on the bed, eating delicious grilled ribs with French fries, carrots and parsnip (and nice wine 🙂 ). Then a hot sauna where the knee felt a bit better and then chillout rest of the evening until late.

WHAT.A.DAY!

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

Weather: drizzling/rain at start, sunny and nice from km3 onwards. A bit cloudy around halfway. Windy from time to time.

Food:
> before: breakfast (oat porridge, banana, soy milk) + powerade @7:00am/ usual drinking a alternate 8-10, banana at 8am.
> during: sport-drink @3.8, 9.x, 14, 17, 24, 32 – gel: 21.1, 27, 34.x – water at the water station – 5-6 (!) dextrosol @km39
> right after: maxim protein drink, banana. 1hr later – chocolate cake+warm chocolate
> 19:00pm-ish: nice dinner 🙂

Gear: Moremiles short shorts (2), MIK singlet, arm sleeves, blue sunglasses. Shoes? What to say, but WOW so fast! Perfect race shoes!
> Outfit was exactly what should be. Could have skipped the arm sleeves at start maybe, but would have also worked to have them the whole run

Shoes – ADIDAS AdiZero Adios Boost – purple

17/ good effort level throughout the race. Seriously reaching 18/19 during last 2-3km, but unsure I pushed frankly neither there. Probably a good 15-16 for most of the race, slightly increasing after km22/23

Pain level: ok to nothing during most of the race. 18-19 during the last km

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

SUMMARY: Brilliant! Not prioritized race for the year, with real drop of motivation after getting back from Alicante, got it back after Göteborgsvarvet and it never left. Felt like smiling and on a cloud for 2 weeks before this race. SO unlike the two previous marathons of this year. All felt good until this stupid thing with the knee. Could make it work anyway, which please me very much. Preparations went well, although the half marathon 2 weeks before got more like a fast training long run than a race really. But the carb depletion (I know I know, never fun) but this time it did actually feel “better” or “easier” than usual, then the carboloading part went smoothly. Did change slightly with more drinking maybe. Good pre-race lunch, good company, support message before the race…seriously? I.AM.HAPPY!

Support from the crowd is different in every race, making some parts of the run becoming a face-2-face with yourself sometimes, but this is what the long runs are for, right? To train you to be alone in a race where you actually share the pavement with several thousands crazy people like you J Apart from the mindset which was up&running correctly until km35/36 and the knee started to take commando, the body felt fine.

First half done well-controlled (reminds me the first half of Berlin 2013), like planned. Real surprised that the knee was not complaining earlier (or was it the mind choosing to ignore the pain?). Felt stable (in a way), having Tove ahead as reference point (for a while…) and then after the second run on the bridge, just hanging along and having for objective to pass guys before the finish line 🙂

Third best marathon-time on a crazy knee – feels nice!

Distribution of thank-you notes here; for the support, the training, the chat, the listening, the laughs… all you guys will find yourself in this list. Once again, boundaries were pushed this day, no PB, but the way the body and mind could handle the race was just great! THANKS!

 

Chocolates to enjoy after a marathon, right? :)

Chocolates to enjoy after a marathon, right? 🙂

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

A few “after-race thoughts”

NOTE: was it really smart to run on a knee not fully fine? Probably not. Would it have been the half-marathon before, I would have probably chosen to skip the race. Why running the longest distance then? Well, I thought it was fine if taken carefully and listening to the body.

NOTE: The usual question about warmup… Took it pretty carefully while running the few hundreds along the stadium and even more careful on the track. Definitely not necessary, but I think felt good to have done it.

NOTE: Energy/refuelling during the race? GREAT! Had the possibility to drop my bottles where I wanted at the water-stations and it worked great. Was a bit unsure at first, but the mix sport-drink, water, and gel work well. Regarding the final kick @km39 with the extra Dextrosol… won’t be doing this next time. Have to find another “kick” J

NOTE: Right after the race, I thought I would be fine and not needing/wanting to run it again. Day after, the thought is gone, and definitely looking forward to get on the starting line next year and skipping the limping of the 5 last km (and definitely not letting the 3:00-flag guy passing me this time…!)

 


What about a hot lunch run under Sahara-like sun…

Friday.15k.easy.just had to figure out when to do it: very early morning run, run over lunch, run right after leaving work or run later during the evening. Chose the first alternative, just to see if could handle the heat for 15km…

Started the day with light core workout. Felt so good I extended the “Walking with the ball” to 2 minutes and a smile! Then hurried to first and early morning meeting. Drank half a bottle of sport drink while working and by lunch-time, it felt it was time to get those legs and feet out under the sun 🙂

[extract from training diary]
Started 20minutes later than planned, so still had time enough for the run up to max.1h30 (but this would mean as well running to the first afternoon meeting without showering or eating…not too appealing maybe…)
First 2km felt pretty warm – no, HOT. No wind, no air really to breath nicely. Nothing compared to Alicante warmth, this was really dry warmth. Reached the bottom of the bridge and regretted not to have a bottle of water with me. Even thought about turning back. But was already at the top of the bridge. Down to the Opera it felt better, but running along the water was not as “refreshing” as expected. Still very dry. Got lots of cheering at the Stena Line dock from teenagers awaiting for the class bus (thanks! that helped! 🙂 ) Then continued along the water.
Stopped @km7.5 for ca.2 minutes for asking for water in a lunch restaurant. 2 full glass which went down real fast despite being ice cold. A few more cheering 🙂 The outfit might help a bit!
Felt much better after that and took the little slope singing (and a little kid looked pretty puzzled at me, having his dad explaining “SHE” must be training for something 🙂 ). Almost got bicycled over on the way down by a very fast bicycle (and without engine this one). Then took 2more km to become heavy again. Having no tram card and no money (real smart…), the only way was to finish the run. Nice around Röda Sten with a bit of headwind, still nice to have some wind! Running up the bridge was a plague: considered 3 times to start walking, but remembering that the challenge next Saturday will be NOT to walk at all (compared to last year) – slow-run as a snail rather than walking-fast. This is the plan. Reaching the km5 of GV corresponded to my km10, which made me very happy. 5km left.
Tried to catch up with two guys on the bridge but real tough and still hot. The way down felt good, then along the water again. Not much wind, but a little was good enough. Second little bridge over, closing the gap with the two guys without really accelerating (or?). The final km was a bit odd with all the people taking their lunch-break relaxing on the pier and me arriving sweaty like crazy and running the final part with headwind (of course…).

Way too fast run. But at least I know I can hold this pace for longer would the weather be similar in Stockholm. Just have to remember to drink…

This was a brilliant idea (seems like…) to have this run done. The only thing was I are 2 bananas and a gainomax right after and started to work. Planned to get home early and eat, but turned out differently… Home by 5pm crazy hungry, went food-shopping and then time for dinner: double portion of pasta bolognese and ice cream with warm homemade chocolate sauce… Yapp, already carbo loading 😉
Feeling sooooo ready to run a marathon tomorrow…

Now of course the stomach is cramping a bit: too much core training? Too much running with minimal outfit? Too cold shower after run? Too much food this evening? … Too many questions! Willow on TV and then sleeping time. If I can’t run fast next Saturday, I’ll try to look good and rested at least !

Ciao! And keep on running….

Stockholm: 8.days.left….


Race Report – Göteborgsvarvet 2014/05/17

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

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

Splits (official)

Official splits

Official splits

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

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

Planned outfit

Planned outfit

Hoping for one of those splits...

Hoping for one of those splits…

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

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

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

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

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

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

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

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

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

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

Smile after-race :)

Smile after-race 🙂

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

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

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

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

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

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

 

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A few “after-race thoughts”

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

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

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

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

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

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

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

 


Easy, easy, more easy, sun and more sun and two trophies – late weekly update :)

(Week 28042014-04052014)

Monday started not early enough, straight to work and meetings back2back until lunch time. Went fast to the doc for a quick blood-check and shortly after ran easy to pick up my colleagues for an easy lunch run. Sunny, good and stable pace, talking all the way, straight line to the bridge then to the ferry and back the same way. Nice speedwork during the last 2km (thanks, C!) and it was time for going back to work. Felt pretty tired in the afternoon when it was time to dentist appointment and remember then…3hours after arriving from lunch run…that I had only a Gainomax (protein drink) in the stomach since the run…and had only a light breakfast. Rush to 7-eleven, got a hot-dog, a brownie and a mango-lemon drink. All disappeared pretty fast in my tummy and 15 minutes later it felt better. Back home and more work, tiredness was still there and stayed until the evening and straight to bed…way too late… Good day for running, but this tiredness is starting to get really boring…

Thought to start Tuesday on the right foot (or the left one, … or one after the other… 🙂 ), got only the mind and body to agree for a quick core workout before work. Which was already good, right? My Achilles heels had felt pretty sensitive since a few days, so unsure it was a good idea anyway to go running in the morning. But then after a full day at work, it did not feel much better… decided anyway to get into my running gear for a little round under the sun. Decided for low pulse and set the watch to beep @150bpm. Quite nice and sunny in the air, but not warm and hot. Got 12km out of a tired body and sensitive Achilles…. The good news? nothing actually. Both knees felt a bit aching at the start (lack of warm-up?) and the front of both thighs were not much better (this I know it was from the Monday’s run at a pace faster than planned…). SO when it was time to get on the mat for core & stability workout, neither mind nor body was feeling like it. Reluctant? definitely an understatement! But got it done, including the ball bridges, ball pikes and all the exercises that make the body remember WHY training core regularly is key… Late in bed…soooo exhausted…. but satisfied of having squizzed both a run and a core&stability workout in this day!

All this would lead to Wednesday and the planned fast session. Once again, nothing felt right to go out and run in the morning. Achilles heels pretty sensitive, long day at work… Having 2 brownies in the tummy 1 hour before the run must have made the trick though… Got ready for the tempo run, massaged my knees with tiger balm (if the head thinks it helps, then it must be helping!) and off to go under the sun. Easy warm-up (already fast and not understanding really how it got that fast. and then refrain to speed on the 10minutes fast, trying to keep within the expected range, which worked fine…thanks to the headwind… Then time for long intervals at fast pace, which went faster than expected and that was nice to run 🙂 Especially the final one with headwind, where I got a 1K-pace on a 2K 🙂 and easy back home. The sun is such a help when running 🙂 Feeling as well that the legs might be feeling a bit less from Rotterdam marathon. Surely the heels are not too well, but good enough for running 🙂 This was enough for today and that was a good day! Especially as it meant last day before some time off 🙂

Thursday was May 1st and bank holiday. Therefore (?) the body felt good enough for a morning run. Got an easy-peasy-low-pulse run in a freezing city under the sun (yes, find the error in this sentence…). Regretted 100 times probably not to have taken my wind-gloves. The sun was not warming AT ALL! So running slow was not helping at all EITHER! Pretty happy to get back home, drink a bit and on the mat for core & stability workout. Not because it may warm up the body, but because it was on today’s planned workout. Once again, went fine and wondered why on earth am I postponing this type of workout… Then the day passed quite nice and coldly. Even got out with my winter jacket on (!) under the sun (!). Lots of walking and a bit of sunbathing (but seriously…it WAS cold!). After sleeping a bit under the sun, time had passed and decided for getting to the second run of the day. Easy one as well. Don’t want to make neither my knees nor my heels unhappy, right? Went nice and easy…although faster than in the morning. The slowest km were around the middle of the run, when I had to slow down/walk passing by dogs owners who did not look like they were going to hold their dogs closer to them just because I was coming by… But this run felt pretty well and ended with a bit aching heels. Spent movie time massaging my Achilles heels and went to bed with patch on both heels…like it may help…

So woke up (too) early (for a Friday off), with a heel patch stuck on my thigh… as I thought: “like it may help…”. But they actually felt a bit better, or almost normal. So in my running gear, temperature announced… -1ºC!!! so took calve sleeves, Boston shorts, tshirts, arm sleeves and wind gloves… Took 4km before getting pretty warm and took off the arm sleeves. Slow pace and low pulse was the planned. Nice and easy, back home and 14km later 🙂 Smoothie with diverse frozen fruits (have a problem – apparently – with my freezer…so trying to empty it smoothly…) and changed to shorts and tshirt+fleece top…to start walking to the library before lunch… FREEZING COLD outside! Sunny? checked! Warmth? what do you mean?… Endured it anyway the biting cold to the library, got one our of two books we wanted and then walked to the Chinese restaurant form last Friday 🙂 GREAT! Lots of food eaten there, I can tell you: sushi, rice, noddle, fried prawns & octopus, chicken, beef… OMG! this is a carboloading for an Ultra-marathon-like! And ending with double ice-cream with chocolate topping 🙂 Took time, but worth it! Decided unanimously after that to get back home and change to long pants before heading to the library. Which was done. Walking and walking…probably up to 6-8km back and forth, quite good recovery activity after this morning’s run! The afternoon was spent pretty slow, fixing at home, preparing for travelling and then it was already the evening. Final check on the clothes in my suitcase (do I really need something else than running outfit?…yes I do!), sun cream, book to read and then it was time for bed…11:30pm…too late, really!

6:30am Saturday – up and got ready for getting to the airport. Final check -again- on what is following, skipping my Adidas as it is good enough to have two pairs of running shoes for one week away… Breakfast at Subway, dropped my tea in the waiting room for the bus and off to the airport. Arriving pretty early (it was this with 3hr wait OR later bus and 40minutes wait-BUT the risk of arriving late…). Well inside had to wait for the plane… Bought a book JIC as well as a sudoku. While waiting, ate my small sandwich with ham. The flight went pretty well (slept probably from right after take-off until they start preserving the food and then awaken again 30minutes before landing). Nice in the air, waited 40minutes for the luggages and bus to the city Center of Alicante. My room was in an apartment pretty close to the bus stop and the castle. Great! Met the host, got the keys and dropped my stuff. Clothes change and off to the supermarket. Bought food for a week and after reaching home, changed for an easy 10km. Had forgotten how tricky it is to run in town… Great way to inhale exhausts gases… Finished with back&forth on the Volvo Ocean Race pier, with the sun still high and warm. Then back home, shower and pasta bolognese… Portion being probably great for a mara carbo load but having eaten only little during the trip, it felt ok. Time in bed? 11:30pm. Race planned the day after…

And it was now Sunday! Up @1am then 3 am then 4:30am then 5:15 am and finally 6:23 and 6:30am… Quick shower, finish packing my bag, preparing lunch sandwich for after race and off to the tram. Exactly on time 🙂 Already 20°C outside… Did not need my wind jacket (in my bag… Maybe for after race?). 7:13am + 70 minutes later arriving in Benidorm. Ready for “III Subida a la cruz de Benidorm“?…
Race report here… First place for the race (women) and first place in my category (veteran A). Nice afternoon at the beach afterwards and it was already the evening…

So was my running week! How was yours? 🙂

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Mr. Sun, …Please shine down on me :)

Sun, intervals, rest, more sun, long run and more rest…what a nice weekend to complete this week!

Saturday started quite fine, sleep in until 8am (despite the sun shining already outside and the birds singing… stayed in bed way longer than usual!), got cracking with rehab and then the sun being high and warm, decided to try the intervals that were set for the day. Skipped the singlet and headed with minimal outfit (and yes, it was way enough!). Easy warm-up, passing by the crazy Tough Viking race on its way to start and then took some moment for easy stretch and accelerations. Change of music and off I went. Intervals felt pretty ok, not much more (ok, the last one went fast, with headwind and seriously tired afterwards but SO worth it!). The legs felt ok. Had massage the knees with tiger balm before the run, JIC. And they worked perfectly. Got all intervals within the expected range, but two were pretty heavy on the way back. And after that easy jogg home. Indeed heavy…when coming back home I recognize that my breakfast had been quasi-inexistent… So, for sure, the intervals were good. And yes, it is still week 1 after marathon (strangely the week right after the race is often called week 0…). SO yes, ok to have heavy legs said L. Then it was just time for lunch. Lazy-me took raviolis and eaten them under the sun… where I spent the rest of the afternoon (carefully creaming with sun protection and drinking water). Tried to do some reading (Noakes) but fell asleep several times… Yapp, really heavy book! And then it was early evening and time for final outing to get the last rays of sun. Ate a chicken fajitas as well (and felt SOOOO heavy afterwards…but what would you do (or not do) when you plan a long run the day after?!?!?…). Evening in front of vampires movies eating ice-cream with chocolate topping (and remember to check what chocolate you use when doing your own chocolate sauce…I had chilli chocolate and it.was.hot!!!).

Had planned to go up early today (Sunday) to avoid doing my long run under the expected heavy sun. But 6am??? nope. Got up for a bit of drinking and then back to bed and sleep-in for a little longer. 8am I hit the pavement, decided to run the first 15km of Göteborgsvarvet and then run back home. All this at real easy pace and low pulse. But once on the way, it was really too nice, so continued towards km17 and then had to run back down the long street…why not running back home towards km18… and when reaching it…it is sooooo close to the end of the race…. juuuuust 3km…. so, sure, why not. All the run was done carefully with low pulse and slow pace. But when reaching the final 2km, not a chance the legs would complete this run without a bit of speed! Got the final 2km at a very nice and fast pace and reached the side of the Stadium…happy…and thirsty… Unfortunately, the water had been cut and I had to turn back and run real easy back home…turning my 15K into a 25K… But sooo worth it! Fun to have a workout titled “Half-marathon + before breakfast” 😛 Shower, protein drink and then massage. Niiiice! No pain whatsoever. Of course there is always some places more sensitive than others, but no pain. To celebrate this, I ordered some take away and got a nice piece of meat, nice French fries, special salad and bearnaise sauce…and a coke. Yes, it IS ok to eat what you like, even though it may not look healthy… As long as you do live healthy and so on… Lunch done, so more reading to do 😉 Sun cream on, water bottles in the fridge, ready to read with my vanilla ice-cream that melted under the sun faster than I could eat it… Nice rest for the afternoon and nice tan as well 🙂 Perfect preparation! Of course, when the sun is hiding itself, there are all the chores left to be done, but that is ok. Soon time for bed as tv is offering only rubbish to watch… Tomorrow is the start of a short week again!

Sun sun and more sun… should be this way like…everyday!


Why does the transparent coat dry slower than the green one?…

Up early enough on Wednesday (sleep in until 06:30am…), could fit a core&stability session right before starting work. Always feeling lame before starting, but so great afterwards. Had the rehab exercises in it and it feels good to have this done so early before anyone else even start thinking about breakfast 😉

Long work day, sunny but not THAT warm outside, when the clock showed 4pm, I started to be pretty tired… Tried all the tricks for keeping the mind alert and the body awaken (like working harder, then when finished, clothe folding, eating dinner (@5:30pm…), even watching tv…but nothing worked…. By 6:30pm I was already in bed sleeping…and no, I did not wake up later on before midnight….

but @3:30am this morning (Thursday), I felt fresh and well-rested… but it was still dark…and early! so had to wait…until 5am and then it was boring to wait longer. Hop in the running gear and time to run. Checking the temperature…2ºC! really? definitely long sleeves, wind jacket, half-thigh shorts and calves sleeves. All good! Real nice in the air actually (after the first chilly feeling!). Ran ran ran and hope for being on the top of the hill to see the sun going up (according to accuweather, it would go up @5:32am…). Short pit stop at gas station and this killed my schedule! Arrived liiitle too late and the sun had gone up already. But what a sight! SOOOOO delightful (and no photo…). And off I went back home. Easy nice morning run. Got ready, quick breakfast and off too work early to get all done. So nice weather I could see through the window from the office. By lunch time the sun had gone up and was warm on the face…making me regretting a bit to have run in the morning (cosy) instead of lunch (warm)… But done is done and no regret actually for the morning run! When leaving the office, the sun was still high and warm, so planned for a second easy outing. While arrived at home… it was too easy to just drop the working outfit and jumped into running gear…and sitting in front of the tv… NOPE! did not stay long. Took a mars and a little bag of gummy bear (yes, one can eat this before a run!) and off I went. As I had an unplanned rest day yesterday, where hillwork was planned, I wished to have a little hilly route today. So headed towards the big bridge and back and forth and got back home, nicely tired, 12km more in the legs 🙂 Quick core-workout and then shower, banana+orange juice and a little work on the computer. Now I am nicely tired still, but could easily go out for a run again (OK, I am not mad…the MIND thinks this is possible/feasible, but the BODY would probably say stop pretty fast 😉 )

Time for bed and beauty sleep!

 

 

(What about the transparent and green coats?… he he he! I was painting my toenails on Monday evening as I had planned to have open shoes on Tuesday (and having 2 nails of blue colour might not be that fashionable…) so painted them in dark green and same for the fingernails. Done under the sun, so thought it would dry fast. But just in case I added a transparent coat on the top… HUGE MISTAKE! in the morning my fingernails showed diverse patterns of all kind and not the ones I wanted to have. SO all off in the evening and once again, green coat on. No transparent this time. Surprise this morning to see that… the colour was nice and without pattern 😉 So conclusion: transparent coat dries slower than green coat. WHY? )