Running longer and faster… a few thoughts…

Posts tagged “Core

Race Report – Näsetloppet 2016/04/30

Näsetloppet 2016 - Happy MIKs!

Näsetloppet 2016 – Happy MIKs!

 

Planned: under 45, revised to “all under 47 is good” (review done after the warmup and recognition run prior to the race…)

Actual: 46:06 for 10.6km
place: 7th 🙂 – Happy!

BEFORE THE RACE

Pretty good night’s sleep. Heard the rain falling all night long, i.e. that would be crazy wet when we would be running. Up around 8am, reading, breakfast at 9:30am with chia seeds -choco/banana mix. Nothing to do really until leaving to the race, so spent the next 1.5hr cleaning at home (bathroom, vacuum-cleaning, dust cleansing, dishes… Well-use of the time!). Had prepared my race clothes yesterday, so it was “just” to prepare the extra change-clothes for after the race. Packed all into a bag and off to the tram. Arrived at the end of the line, took an easy walk for the 1.5km to the race start. Met Christopher T from MIK arriving at the same time and using my alternative transport choice: the bike! I had hesitated a bit between taking the bike to the start (adding a 24km ride -from/to the race) OR having the possibility to run back home after the race. Chose the second option. We headed to the place for the distribution of startkits. Changed my registration to Elite-group where Christopher would also be. Direction the changing rooms. On with race outfit and on the top long pants and warm winterjacket. Met Christopher outside and we talked about our recent marathon-adventures until we could leave our bags. Chose to do a warmup/recognition run from the start to km2.5 and the first hill. Easy tempo, all fine, chatting all the time. A bit muddy and wet, and windy (although it was a bit covered in the side of the forest). Then tested the heavy first hill and turned back down to the start. All fine. Just have to wait for the gun to fire then! Separated from Christopher now. Found a toilet in the club cabin where there was actually no queue at all. Fixed up my hair and that was it. Ready to start.

Headed to the warm-up area where people were starting to line up. Was asked if I was an elite by an person from the race sponsors and if I could talk to a little girl for which this was her first long race. Cool 🙂 I went there, talk to her a bit, cheering and then it made my day (and apparently hers as well 🙂 ) Felt very honoured to do that 🙂 Time to get to the start. No real extra warm-up, but ran until the first turn. Quick pitstop into the woods and then back to the start. A few up&down the first slope and that was it. Time to get to the corral. My watch indicated 1:55pm already… Quick chat with a girl from Solvinkingarna. Not many ladies in the elite-group but guessing that all will fire off pretty fast and I will eat their dust. Not that it is my plan, but on this particular course, there is not a chance I will hold their tempo!

Going forward to the starting line. Final cheering from/to Christopher T. 45 seconds to start already. Light light rain falling. 30 seconds. Everything goes so fast, but it feels so slow at the same time… Did I really register to the race yesterday evening?
The RACE

Start is given and all run ahead of me 🙂 Getting use to it. It is just that for such a short distance as here (10.6km) there is no way I can catch up… Good start, feeling fine. No pushing. Everybody in his/her best behaviours! Easy to the first turn. All the elite group has passed me apart from one lady. She does it after the first right turn into the border of the forest. Easy run. For a short moment I am alone and the start-group behind us catch up on me. All fine. One gal gets to my side and she has a good tempo. Well, this is not km2 yet and the hills are a little after. Passing the first km sub4 was expected, but it did not feel the effort level was high. Second km is on terrain already, so definitely slower still decent 4:16-pace. Turning right after the 2km sign and it is light rain falling. And headwind blowing. Only focus is on breathing correctly (and pretty calmly actually!) and getting ready for this stupid first hill. Almost considered to stop right there at the bottom of it. But nope. I take it nice and easy (read: “tough and breath-heavy”), trying to keep up with the lady that passed me at km2. The race is having a nice dressing code: all runners have their running tshirts on (green for men and pink for women) except for the elites. So it is quite easy (for the ladies) to spot where other ladies are in the green wave of men runners 🙂 I keep to the one lady close to me as the one I can see if too far ahead. Finally up this hill. Want to stop and just be happy of this achievement. But nope. There are still some kilometres to run! Passing km3 a bit too heavy-breathing to my liking, but I am hanging in there. Downhill now, taking off my nose the neckwarmer as there is no much wind that annoy my breathing. And I can also smile to people on the side who are cheering for the runners. All fine. Got passed by the gal right before the water-station. Which I am skipping. And I got ahead of her. Takes 200m before she is in the lead again. Now we are running along the sea. Nice. There I did my training last summer prior to Öloppet Sprint. I know this path. And I don’t like it particularly… (well, during training it is nice. During race it is not). And uphill after the little beach. Killing my steps. But I want to keep close to the pink gal. On the top finally (and no it is not a 1km-stiff hill, but it feels like it!). And downhill. All fine. Still fine. Getting out of the seaside and back to the parking place with the water station. Taking one water cup. Try to drink and most of it get into my face and my left eye. I actually laugh at myself then. Pace has dropped with this stupid thing and I have to catch up with the pink gal. Which is done quite soon. Passing the halfway mark feels good. I get closer to her and tell that “one half is done, one half to go”. Receiving a nice smile and thanks and good luck to you to. 🙂 All fine on this race. No one is really passing us. We run along each other. I take the lead and run left carefully on two small wooden planks set on a muddy/watery small area (great to have that in a turning point as well…). And it is back to asphalt (thanks!). Run run run and more run. The brain is not really happy that the legs continue to run. The legs are not fully understanding why the brain does not tell them to stop. And I am here in the middle of the conversation… Counting down the km. That feels so crazy short! Compared to marathons where the countdown is quite long to get to 1 figure km… Passing km7 happy. And warm. Off with the singlet and the gloves. MUCH BETTER! There are ups & down. Not too tricky, but not knowing really where to turn is annoying. Should have done some recognition for the full route prior to the race… Too late now. I know we are getting to an awful hill like the first one, when we reach km8 or so. Have the pink gal behind me now and am a bit ahead as I cannot see her in the corners of my eyes when I turn right. And wow! Getting to another hill-slope-call-it-what-you-want-but-it-is-not-flat! Decide to actually walk…10 seconds. One guy passes me. And then I continue. This gave the pink gal the time to catch up with me. We hang along and when she passes me, she is cool enough to encourage and tell there is so little left to run now. Grate her with a nice smile 🙂 And finally the downhill from km9 or so. Which – with my head doing calculation – means 1.6km left to go: Yeaaaahhhh! This is tricky to actually consider a race of 10.6km instead of 10km. Not that I have checked my watch since km2. Have no idea how long we have been running (Oh, yes, I did check at km5+ where it was “kind-of” the middle and I passed 22:38. Meaning that 45minutes was still achievable (the higher hand of 45 minutes, but still 45 minutes…). Down down and more down now. Passing between cheering people close to shops. And suddenly we arrive to the little tunnel under the road. Tunnel that Christopher had shown me during our warm-up. Yippie! Not much long then. When turning left to the final straight line, I try to see if there is any pink tshirt behind, but nope. None to be seen. Passing two guys on this final stretch. And it feels so incredibly long. Was it THAT long during the warm-up? Has someone stretched the street to add a few100 meters?!?!? Got passed by a crazy fast guy about 50m from the final right turn. He is young. He probably does not understand what he is doing 😛 It makes me happy to see this actually. And got extra strengths to push after the final right turn. Hearing the speaker saying another female runner is coming. Lifting my arms and giving a nice smile to the people cheering. And that’s it! Missing the 45+minutes but so very happy to cross this finish line.

=> official time: 46:06 – place 7

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Weather: 10.0° Rainy, Feels like 7.2° , 23 kph S wind, 66% humidity – quite nice weather to run actually.

Food: chia seeds+choco/banana mix at 9:30am, banana about one hour prior to the race, right after the race: 6-7 pieces of energybars (homemade – yummy), banana during cooldown
During: 2 dextrosol right before start, 2 about km3,5, 2 around km8,5

Gear: ADIDAS Supernova shorts Blue line, MIK singlet black, compression socks compressport, arm sleeves black, SOC windgloves, neckwarmer Icebug.

Shoes: ADIDAS Adizero Adios Boost – Purple (Swifty)
************

16/ Difficult to set an effort level here. I would rather find a full marathon easier on the effort level than this race. But having definitely not push much, it cannot get that high. Would have very much like to have a flat race and see how was the form for a 10K. But that was not today!
NOTE: Hilly is far from my speciality or preference. Gravel and terrain follows closely. During training that is one thing. But during a race… Good to have done this one anyway. Very good training!

*********

AFTER THE RACE:

Getting home-made energybars (yummy! Especially the one natural with oats!). Getting my medal, drinking some water. Meeting with Christopher at the bags-drop. A bit of chatting. We take a couple of photos and then easy cooldown round round round the football field. Enough. I am cold now 🙂 On with some more clothes, getting more of those energy bars. And goodbye to club buddy. Changing to other clothes (i.e. putting dry clothes on wet racing clothes… wonderful feeling!). Watched the podiums ladies and guys. Headed to the bus stop. No running back home. My butt is feeling too cold and it ain’t fun to run in sweaty wet clothes. That was it!

NOTE: For an unplanned race, on a very strange distance, on a non-preferred hilly route, after a couple of weeks with annoying hip… that was a good Saturday training run!

NOTE: According to Garmin I was in the max zone from start to end… 95% of max… Would be good to finally do this HR-max test and see what it is for real…

NOTE: Can actually think of having this race on the plans for next year 😛

NOTE: Just loved the cheering from a young boy about km8 somewhere, saying “Come on, you Gladiator-girl” 😛


Cannot run…doesn’t mean cannot train…

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

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

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

30Day3


So you think you’re hot?…

sweat-is-fat-cryingRecognizing this quote? Talking for itself, right? Today was time for heat acclimatization training. and doing this in a country where the rain is its first name and the cold its family name…nope, no easy task.

OK, we are in July and it might not be cold as such. Well, yes it is. Compared to other places, which are actually the ones I am aiming to run soon. So, these 18ºC that most of us probably liked today were not enough for preparing for the 26-31ºC currently recorded where I am going. Therefore some necessary reading about heat acclimatization, check with running buddies and coach on how to prepare for this. Knowing as well that it will be the first race of the year… Morning started with getting dressed as for a running workout, already with extra clothes: a singlet! With 18ºC outside, sport bra and shorts are way enough. But nope, today it was a singlet, and on the top of it a long sleeves sweater and a rain jacket. For the legs, shorts and rain trousers. OMG! Was already sweating after 2,5km to the physiotherapist. Got a nice cycling under the rain (read: heavy rain) to get to our club cabin and waited a bit to meet club-buddies. Got a bonnet on my head as well, and off we went. 12km of this. No need to say that the sweat was definitively out! Off with all those layers and 41 minutes sauna after that. Yapp! After this type of preps, I will probably be ready to run in the desert without any effort! The plan is to have 2-3 runs a week with extra layers of clothes to adapt to the heat. Arriving one week ahead of the event should also complete the trick. Just have to ensure the hydration is working well.

Any tips for racing under hot weather conditions? Feel free to share 🙂

So yes, this thing about “sweat is fat crying”… Not too sure. Still have a butt and little extra on the thighs. As it should be 🙂 And yes, the rain in July IS killing me!

Run Happy! (and sweaty :-P)

you_think_you__re_so_hot_by_wawawiwadesign-d4w58s5

 


Meet my new “friend”…

image

This bike will be my friend for a little while…

 

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

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

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

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

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

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

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

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

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


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

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

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

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

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

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


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

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

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

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

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

Soooo…more to come then…

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


Your toughness is made up of equal parts persistence and experience…

Your toughness is made up of equal parts persistence and experience. You don’t so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head.
– Joe Henderson

Ok. Time to leave now. The heart is definitely not there, but the left foot ain’t there either…

Weekend on bike turned a bit differently than planned. After core workout, got ready for an easy hour bike tour. The only little thing that stopped me was… this stupid lock that a neighbour had unfortunately closed on my bike as well… Really annoyed, got to skip my bike plans. Cleaning at home became the morning workout then! Had to rush a bit to see the arrival of Sandsjöbacka trail marathon and got there exactly in time to see “Tricky” rushing the final 200m. Muddy legs was an understatement!!! Really admiring those who ran, for the toughness of the route and the weather conditions. Could talk with my naprapath about my foot (he ran the race and was kind enough to still talk about my foot 🙂 ). Overwork probably and resting is the solution. After providing a bit of post-race assistance to “Tricky” (I know how it is after a race, so no issue to help getting food, water or bag), headed to the city for a nice afternoon hot chocolate and walk in the parc with nice company. Talking talking and talking…. does help to forget this stupid foot. Then home, a bit of packing and evening out, eating moules – frites with another friend. Yapp, not the food planned before the race, but as I cannot run it, as good to eat something I like even if it means carbs in it (oooh, Yaaaa!  Dessert was a hot chocolate fondant 😉 ). Late back home and still with my bike locked to the other one. So had to take action…25 minutes later my bike was free.

Late in bed and early up. Core challenge fine and time for bike tour with a friend. Under drizzling rain. And more talking. Short stop at the sea and then back home and freezing. Rest of the day chilling out. And working. So the weekend was completed then!

Finally-Monday arrived with early meetings. Got as well the chance to have a time at the physiotherapist Anna, to look at my foot. Which she did. Apparently having a left foot a bit “tight” (?) and should add some routines to smoothen it. Would probably as well impact positively the calf and hamstring on the same side. Almost horrified with the way my hips are working (or rightly said “not working”). So stretch for this as well. She also sent me to a shoe place working with insulates. Spent some time there. Listening carefully but honestly not understanding all what was said, apart from:1) my Asics shoes are apparently rubbish after 300-500km and 2) indeed an insulate might help the foot/leg/hip movement. No time unfortunately to solve this for Dubai, so will come back to be checked next week.
SO: final meeting and work, and it was time to close this suitcase (including 2 pairs of running shoes… You never know! But definitely not for the marathon). Got a fun time looking at possible races for 2015 🙂 Tricky to sleep as the head and body were really preparing for a race. So it turned into real late in bed. And surely forgetting something in my packing which I will discover when I arrive…

Up at regular hour today, double checked my bag and suitcase and got on the mat for core challenge. Hot tea with honey for the throat which is making me coughing. And here it came, the time to leave. A bit of traveling to get there. It is snowy here and hopefully the sun of Dubai will compensate a bit for the inability to run the race I like. Airport check-in competed. Books purchased. Sandwich chicken-tomato-avokado eaten (Yummy!!!). Soon boarding…

More to come. New countdown to start soon… 🙂


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

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

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

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

8 days to go 🙂 


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

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

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

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


New torture massage runners-style…

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

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

Keep on running and have fun!