Running longer and faster… a few thoughts…

Posts tagged “evening

Race Report – Midnattsloppet 2016/08/20

Midnattsloppet2016

Not tired after a 10K…something wrong with me?

Planned: training-race. Not really thinking of a sub40 here, but close to 40 was in the plan

Actual: 42:29.
place: 12th women, 1st age category, 187 total.

In brief? Safe start. Way too slow kms to the 1st church. Way too slow and careful on the way down. Way too slow km to the 2nd church. Well, yap. A bit too many “way-too-slow” km in this race. But at least I was not tired at the end… My theory? 10K-races SUCK! (or maybe it is me that suck at 10K-races…or both…)

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BEFORE THE RACE

Night all ok. Woke up and waited a bit for a leg-shaking morning jog. Bought bagels for breakfast and then back home. This time the “bagel-hunt” was started later to ensure the place to actually find freshly baked bagels would be opened. Shower, breakfast. And…nothing. Just had to wait. A bit less than 12 hours! Hesitated in going back to bed, but turned into the tv on and watch the next episodes of Prison break season 2. After 2 DVDs I felt a bit tired, so a bit of walking around and then really bored. Hot bath and reading about marathon training “the French way”. Still too many hours before start… Lunch around 2:30pm – leftover from yesterday (Indian chicken with rice). Felt all fine afterwards. Still too much time to kill. More of Prison Break. And then it rained… Wonderful! 6:30pm was the time to get the BIB for the elite group, so I biked to the start and there had to wait 15 minutes as they had not received the BIB yet. Waited in a pretty empty VIP-tent. Back home, there was still so much time to kill. Discovered unfortunately that the lamps of all our bikes had been stolen. Wonderful! One thing I really did not want to think about before a race. Even a training-race 😦 Got myself ready. Fixed the hair, attached the BIB, hesitated for the shorts though. But I wanted a pocket for my home key so I chose my army blue shorts together with my club sports bra. And of course my superfast running shoes (Swifty). Hmmm… OK. One hour before start, time to get warmed up. Had drunk sport drink all day until 6:30pm. Took an Aptonia gel before leaving home. Attached a little red LED-lamp on the back of my sports bra (so people would see me in the dark…) and one on each hip (red and green). Better be seen than sorry! Started to run with the rain-poncho on. The preparations were going on, but honestly during my morning run it was just empty of everything! Got to the start. Quick pitstop in the woods. Drizzle had started and turned into rain short after.

8:25pm – 35 minutes to start and I was finished with the warmup. Additional pitstop under the rain. Jogged to the start. Group 1b & 1C started to fill in. No elite yet in 1a. Waited until 10minutes before start to get in. By then the lights had switched off and on at least twice… Wonderful! Met Tricky right before the start: Great with a warm hug as I was really freezing by then.

9:23pm – waiting as usual for the start and hearing as usual that it will be delayed by five minutes. Getting a high-five from Y Tregaro 🙂 Smiles from other runners. A hug from Maria B. OK. Music in the ears is ready. When will this stupid start be given?

9:28pm – off with the rain poncho. No more rain, but still a few minutes to start. Still freezing…

10 seconds to start… OK, don’t panic… Why are the guys from the race holding us still? Are they going to vanish in less than 10seconds?!?! I will probably not push, but the fast beasts before me will probably do…

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The RACE

PANG! Finally! Start is given. Getting a little push from a guy trying to pass me already on the right side (where there was actually NO place at all). And we are in the (close-to-complete) dark already a few meters after the start. Impossible to see where we are running and I know that this area is full with holes in the soil… Turning right and getting to jump a bit for skipping the first large water pool on the asphalt. Keeping a safe place on the right side. Letting all the fast guys of group 1a & 1b passing by. All fine. I am having an eye on the gals. Maria B has made it under 40minutes when I ran two years ago. So my “plan” is basically to shorten as much as possible the difference this time 😛 The plan is easy-fast-comfortable to km4. Hopefully close to 4min-tempo. Then probably drop of the pace to 4:20-30 or more for the next km to get to the Church and then win back this time with a superfast downhill km, then easy to the next church (and probably slow too on the way up) and then it is only 2km left 🙂 Plan sounding good in my ears at least! The first left turn is taken very carefully as the crazy guys all around are just running like…well…crazy guys! And in the dark I definitely do not want to jeopardize my feet and legs and all the rest. So easy. Maybe too easy for the first km, but ok. (definitely not feeling on “race-mode” by then). Then getting passed by a gal which has a race-tshirt. Meaning she did not start in the elite group (where all had their club outfit), which also means that she started quite behind me. Not good. Keeping an eye on her. Could not see Maria B any longer…. on the other side, it is pretty dark and everyone is having the same tshirt… Just try to find one in a million! Ok, one in ten thousand… Down towards Mariaplan. All fine. Breathing is nice and easy. Turning all around and then getting the right turn. Here it is so dark, cannot see the guy holding a flag and getting it right into my face. Wonderful! Turn right…seeing the first fast runners already on the other street a bit forward. We still have to turn left and then right to get to km2. OK. Back on good track. All looking fine. The gal is quite ahead of me, but that’s fine. I’ll pass her shortly I thought. Taking little longer steps, enjoying passing guys along the way. Getting strange looks btw when passing them. Passing Mariaplan again and the gal is slowing down. Easy passing by and then all fine up to km3. Slightly above 4min. Then up the hill and down and up again. Legs are strong and feeling good. Very tight to pass people here. My “hold right, please” do not have much effect on the guys before me. So I chose to run on the right of all of them. Had decided to take a gel by km4. Not needed, but feeling that it could help as the last “real food” was lunch at 2:30pm… Wonderful experience again…dropping my gel and swearing out loud (I did not notice it, but a child shouted to her mum: “She just said “F…”!!!”). OMG how annoying. Back on the race. I know I don’t need it, but still annoyed. Hoping that my home keys did not fall at the same time though… Reaching km4 in a decent 4:05. OK. Still good. Turning right and getting the screams of Klara’s parents 🙂 THANKS! (always tricky to recognize people in the dark!). Then further on, I actually recognize Magnus B from MIK 🙂 Smile again! And already turning right and up. Feeling fine. Probably too fine. Quick check at the watch and indeed…it IS too fine! And then turn left (already?) and straight slightly up and forward. High-five to half of the kids dressed in KEX-choklad tshirt. And turn left to a darker place (sorry…darker road 🙂 ). OK, km5 is clocked at 4:21 on my watch and it IS way slower than I planned. Halfway done, Halfway to go! The great there is that the fast guys and gals have not yet gone down the church hill 🙂 I am not THAT slow 🙂 Seeing them going down at a devil’s fast pace. Guy, guy, more guys, then a short group of gal, guy, guy…OK, by then I generally see Maria B. Feeling the uphill is going fine, i.e. too slow for being in the race. Taking it very careful as the road had no light. Did they do that on purpose? Switching off all the street lights? It is wet and slippery. Sliding a bit on leaves on the wet asphalt. Wonderful…make me fall now… Strong up to the Church. Feeling that I am reaaaally slow there. But then accelerating after turning around it. Taking the road instead of the pavement like most of the guys. And then it is just a downhill. Yooooohooo! Although the downhill is still in the dark and the “careful” side of me is definitely controlling the running down. Km6 is passed in crazy slow 4:54min. Which was NOT in the plan 😦 Definitely not happy. Could also feel that my wonderful downhill pace is not even starting as I cannot see where my feet are going. Running on the water, having to pass guys on the right and then on the left and then turn right with short stretch before another stiff downhill stretch. This one went in 3:35 a couple of days ago and it felt well-controlled…km7 is timed today slightly under 4min. What is going on?!?!? Not even having fun. Smiling right and left when hearing “nice lamps” (had forgotten that my hips are wearing my LED-lamps 🙂 ) And another right turn. Straight to the church. And there once again it felt heavy. Seeing Hanna O at the bottom of the slope. Big smile! And easy up on the top of the toes. Hearing in my head “You Shaaaall Not Stoooop”. OK, probably needing sugar soon! Making it fine to Nordostpassagen. Feeling that it went quite well actually. Passing the km8-sign, which is placed way before the “real” km8. Which is clocked in crazy slow 5min!!! REALLY?!?!? Where did this come from? Continuing without much of motivation for accelerating. Not tired, but why should I even try “kind of”. Running under the light bridges felt a bit strange (and the music was NOT adapted to sub40-pace!). Passing Plikta and now it is downhill for a while. Accelerating. Passing guys there. Feeling that I should really stop for a pitstop but that would not work really… Reaching the “sprint” area, trying to accelerate passing three guys, and then it is already km9…Good with those big light-stuff indicating the km. Less than one to go. Have more strength than it looks probably. Accelerating as much as I can. Turning right. In the dark. And a water pool… Seeing that we are not running towards Preem-station but taking almost the path of Göteborgsvarvet. (Good I trained on this one too…). Passing a few guys still. And then it is 600m left. 500m. Too dark really to run with full confidence and feeling safe from not falling. Now on the gravel. 300M to go. Gravel is awful to run on, but in the dark and after the rain, it feels even worth. Hoping really loud in my head that there is no hole in the soil until we reach the track. And finally the track! IN THE DARK?!?!? What are they thinking. Turning a sharp left and getting all what I can for this final 200m. That’s the end. Trying to get to the guy in front of me and shortening the distance but not making it before him. Seeing the clock ticking… 42:23..24..25… And yes! Making it to the finish line. Stopping the watch on 42:27. Not tired nor really happy, but training is training.

=> official time: 42:29 – place 12 (K40 – place 1)

AFTER FINISH LINE:

Stopped the watch. Hmmm… OK. What do you do when you just finish a race, see people having difficulty to breath, some sitting or laying down and you are just there…10seconds after the finish, breathing is back to normal and you feel…well,…like you have done enough warm-up? Not being cocky here. The final sprint DOES take on everyone, but a few steps and it is gone. Walking easy to get my medal, a banana, a chocolate bar and a sport drink. Meeting Maria B who made it a bit above 40minutes this time. Getting a large smile from Tricky who has completed this hilly race as probable “cooldown” after his morning marathon… A bit of chat and then it is time to get back home…running 🙂

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Weather:
15.0° Drizzle, Feels like 15.0°, 8 kph SSE wind, 94% humidity – rainy before the race, drizzle a bit during, nice in the air. No wind 🙂 Humid? Definitely!

Food: chicken+rice & mint tea + bagel w/honey +banana (@3:30am) / banana @7pm / Aptonia salted butter/caramel @8:20pm / banana+ kex cholad+water right after. Bagel w/honey + mint tea after the shower back home

during: nothing.

Gear: SOC army blue shorts, Casal Iconic black MIK sports bra, rain poncho. Shoes were exactly what they should be 🙂

Shoes: ADIDAS Adizero Adios Boost – Purple (Swifty)
=> still with a hole in the net of the right shoe…

13/ let’s make it an average 13. Effort level was not high. The first 4km were in a good strong 12 low 13. Nice and comfortable effort. Good breathing. Then 2 km up not fully high on the effort scale as I slowed down so extremely much. Felt comfortable on the way up anyway. Not easy, but comfortable. 13 -effort level is generally set to the average training. It should feel something without being too hard. You know you have been sweating, basically. Mentally it felt strong all the way, although from time to time I seriously considered that the pace was not careful enough as it was very dark. Not liking this way of running at all. Fine with the rain, fine with running late, but please make some light next time!!!

NOTE: Once again this was a hilly race…(Yeaaah…what’s wrong with me to choose this type of races, really?…). But the route is well-known. Very good training but should have absolutely gone faster that it did. Can pinpoint almost all the places where I knew I was slower than planned and actually did not do anything about it. This is a 10K, not a half-marathon or a marathon… Just getting in on the record and that was good for an evening training. Would have probably run this better if done early in the morning…

AFTER THE RACE:

Left Tricky to get his car and ran easy back home with a bottle of sport-drink in each hand. Good for the balance 🙂 Back at home, it turned into shower, little food and more of Prison break. Unable to sleep for a while. Considered a short while to go for an easy run, but ate instead a bit for having enough energy in store for the Sunday long run 🙂

NOTE: The HR band was very annoying with all this rain. It kept stopping the connection with the watch on a regular basis during the warmup. The HR during the race is well as usual. Straight to the top and then flat up there 🙂

 

NOTE: the organization of the race could be improved in lots of ways. For sure they made a huge work for changing the start/finish area due to unforeseen problems with the grass in the park where it was originally planned to wait/start/finish. But as usual, and for all the Midnattsloppet I have run, the start was once again delayed. The lights along the race were once again NOT enough. It is one thing to run on your own in the dark under the city lights, it is another one when 10.000 runners are passing the streets and you can barely see where you are going. Some places were extremely dark – close to pitch black. The cheering all around was a bit light this year, but cannot blame them due to the rain falling right before and being as well one of the night of Kulturkalaset in the city…

NOTE: once again the ranking at the end is done on net time, not gun time. 5 gals got a faster net time but arrived with a longer gun time… Hopefully there are no guy in the top 12-gal this year…(hope they are checking this…)

Still considering this (fake) tatoo on the calve saying on the left one “10Ks suck!” and on the right one “Marathon rules”…


Meet my new “friend”…

image

This bike will be my friend for a little while…

 

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

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

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

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

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

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

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

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

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


When the 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 🙂 


Race Report – Midnattsloppet – 2014 – 2014/08/23

Planned: 10K as temporun – training race
Actual: 10K @42:53 🙂 – place 18 all women (11th at the finish line), 4th in age category

Not the easiest/flattest/lightest of the route…. Got the kicks and rehab done in the morning. Spend the day wandering around and rush at the end to get prepared. Porridge around 7:00pm and shower to get ready at 8:15pm… Not too great preps this time. Got to set the hair up, prepared the shoes and double-checked the watch and the chip on the shoes. All set. Ran easy to the start using the last slope and final 1.5km of the route 🙂 Fun to see people cheering already, one saying that the first runner was already passing by (he he he, I wish!). Saw the final preparations for limiting the road and noted the wind in the final street… Fortunately the rain was not there. Had been raining cats&dogs a couple of time during the day, but now it was just lightly windy. Arrived 8:45pm at the start, figured out where the start 1A was (nothing looks the same when it is dark!), got a stop to the loo and…. Started to wait. Having friends meeting at the tram stop at 9pm I decided to go and check them out. Nice to meet a talk a bit before the race. Met Lennart as well from the club and then it was already 9:08pm…Maybe should try this thing called “warm-up”… Left with all the best luck and smiles and off to the start. Met Maria B (Hälle IF) warming up. This is her who won at Kungsbacka vintermilen last year J A few accelerations in the dark, found my plastic bag cover I had hidden behind a tree and then started the wait for the start…among the coolest gang of elite runners J Felt a bit misplaced, but what the heck… I did qualify for starting there (even if I am probably and by far the slowest of the group on a 10K 😛 ). And almost 5minutes to start aaaaand the heavy rain started to fall on us like crazy. Yeaaaah! Fourth time I run this race and everytime it has been a wet start. As long as the start is not delayed this year I think… right when the speaker announces that we have a 5minutes delay for the start… Can definitely see that HE is under cover when WE are under the rain… Not many smiles from the runners around me, I can tell. Doing a bit of jumping, moving a bit, smiling to the guys around me (and yes…the “misplaced” feeling does increase then!). When hearing 10 seconds to start… REALLY?!?!? Cannot he announce a countdown like…1 minute to start…30sec… and he even shout in the speaker “TWO SECONDS TO START”…

9:35pm – Start it is! Rushing as fast I can in the dark and I just see a thundering yellow on my right and a thundering green/black on my left. And off we went. Nice that the rain had kindly stopped before the start. We run onto a close to pitch black street and then turn and up the little slope. A wave of men with fucshia tshirts just burst passed me (the tshirt colour is the chosen one for this year’s race and all runners are to wear it – apart from elite who may if they want or choose to run in their club’s colours…which I chose 🙂 White singlet, black Moremiles shorts, black arm sleeves and Adidas Adizero Adios Boost Orange. A fast-like outfit :)). Back to the race. The long first straight line is going fine, tricky to check the pace as it is dark out there. Turning up right and then right again to reach km1. Lots of beeping on the first control matt… to start hearing cursing guys all around. So I lift my eyes from my feet (don’t want to walk on something or water or whatever and fall!) and see…small white plastic hurdles ahead of us!!!! WHAT IS THIS?!?!? All are rushing on the left of those…which is a VERY wet grass and then for the final 2-3 then most are running above those “plastic tubes” on the ground…which I decide to do…forgetting that I am probably 2m smaller than most of the guys here and then I actually have to JUMP (!?!?!) above those hurdles and on the last one, my foot step on something which is under the white plastic stuff and the left ankle shouted a bit. NOT A HAPPY ME then. (and no cursing from my side, but definitely not happy)… and it is only km1!!!! Continued the run and then left and it is downhill. Nice with some cheering (WOW, people came despite the rain!!!). and at the end of the street… a giant disco bowl is hanging high in the air…and all the floor is actually turning and bouncing and I already feel sick…like sea-sick! And it is the turning right then and thanks! The street-lights are back and normal after that! Straight and easy, if the first km went sub4, the second one will be far from it. But who cares? Nice and easy to km3. Had been passed by 2 women by now (all the elites are far away now…). I got a nice rhythm and let all the guys passing by. Feels like a marathon start. All are rushing, but I know there are 42km to go… Let’s them rush… Until the brain is waking up around km3 and remember it is only 10K to run this evening. Anyhow, the light fake slope to km4 is heavier that before. Nice to have no wind and no rain though. Reaching the water-station and taking an energy drink. Dropping half on the nice guy giving it to me and then just rinsing my mouth with the rest left and spotting out the whole thing (disgusting taste!). Getting back to the run and hearing MW cheering on the side (yes, I will try to catch up with #22 and see if he (?) is cute!) and the new slope is arriving. Nice and easy, easier than during training actually. The turn to km5 is great with music and hearing someone shouting my name is even better! Twice in less of a km 😛 Passing the 5K in 21:06. D*mn…. 6seconds slower than I wished… But continuing.

The first half was easy-peasy really. Passing a bunch of guys on the way to the slope. A bit of cheering from Magnus from the club (thanks!) and then just taking 2 dextrosol at km6 more for the fun of it (?!?!?) than because it is needed. The first slope feels a bit heavy but once again, being a female in the middle of males does call for some cheering. Which I get and thanks for it! Tricky to see who is cheering because it is SO dark. Anyhow, the scary hill to the first church is soon there and still not seeing the first elites passing… Yeaaaaah! I am not THAT slow anyway 🙂 Starting then the uphill and after the first turn, I see the first male runner crazily running downhill…closely followed by the other elites…and here came the first female runner and all others after… Just continuing listening to the cheer-leaders to the way up. Yes, I know I am almost on the top and some are slowing down…which makes me accelerating a bit (kind of). Have no clue of my pace by now. Just feeling all ok – training-like. Have seen Maria B going down on my way up. So I estimate she is 1km or so ahead of me… Sounds like a sub40 to me… Passing km7 and then turning around Masthuggetskyrkan…to get stopped almost by all the guys taking water or sport-drink at the station, trickily placed JUST after a turn and in the downhill on the other side of the Church 😦 And it is to bite it a bit, headwind for a short while and time to rush down. WHY ARE YOU SLOWING DOWN GUYS?!?!? I have to cut a bit on the left side for passing guys slowing down in the downhill… Not a chance I do that. I know how fast it can be taken. Down down down and fast fast fast. Not seeing anybody really on the way down, just passing people. And turning left to the next downhill… this one we have to run it on the pavement (which I think was stupid, because the street is much less slippery-like than the pavement…but I am not the one arranging the race…). And it is just fast and faster and almost fastest 🙂 It is now less than 2km and it is going nicely fast (not race-like fast, but good enough for today). Passing Andrej who is cheering my name (thanks!) and here comes the first of my best fans G parking on his kickboard and shouting to keep the pace up and all will be good J More of my name in the same street and then the final right turn towards the soon-to-come Church slope. Hearing a functionary cheering that I took the slope quite nicely earlier the first time (i.e. on my way to the start) so I just have to do the same now! Cool to be recognized in the dark! (then I remember I have my club outfit and not a fuchsia tshirt. Difficult to hide…). And the heavy(est) part of the race starts…almost; G has made it to the start of the hill for more cheering..Can’t let him down really! So rushing a bit more (ok, I noticed that I take smaller steps AND looking at my shoes then…) and seeing E&T on the right side…OF COURSE I am making a short curve out for some high-five J And a smile (as if it is not painful…). Passing the music band (sorry, did not noticed what it was for music…to concentrated on NOT stopping and walking). Now it is only a few meters to the end of this *#%!& hill and to the almost-final street. Not too many stopping, but several slowing down here – as expected. Gosh, this is heavy with those small slopes here and there. Getting to km9 and I am just dead tired… but ONE km is left. Just have to rush with the wave of guys around me…some just waking up at this moment…I am waiting for reaching the next street and the little downhill… and accelerating. OK guys, WHY are you slowing down in the downhills?!?!? I jump on the pavement and run there passing probably a bunch of guys there and then of course I have to take the external side of the right curve but who cares… I am almost done! And it is just not long at all. I feel the legs are burning (this chili cream is just killing me! Never getting warm-feeling when I need it). And turning right and it is not much left. On the way up the final slope I just feel like flying. Noting a few guys and deciding they won’t finish before me. Just rushing through the crowd and accelerating, hearing the kind and happy cheering of the guys I am passing…I am on a cloud and I see that the clock is not yet to 43:xx…JUST.A.LITTLE.BIT.MORE….Aaaaand YES! It is finished. Pressing the watch on 42:51. SOOOOOO glad to have made it under 43. The plan was under 45 minutes for this route. Even I ran this race two years ago right under 44 minutes, the route this year was tougher. So sub45 was a good to have. So sub43 was definitely a happy ending… Same as usual after the finish line: Medal, banana, water, cheering from guys around me (fun to hear one saying “I thought I could beat you but you were to strong at the end. How are you doing that?” J and another one just hugging me for the fun of running passed him (Hmmm OK, then!)). After that, just turn back and got more water and then pressed saved on my watch and started again the clock for running back home. Easy peasy pace. Ready for running 3 times the distance already run…. Yapp, have to work on the “being-tired-at-the-end-of-a-10K-race”.

Official time: 42:53

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Weather: 12ºC, Feels like 12ºC, 8 km/h SSW wind, Humidity 88% (form Garmin). Nice in the air at start, heavy rain for 5minutes before the delayed start (just to make us wet?!?!? Is that part of the plan?), dark in the skies

Food: Grahamsporridge + banana+soymilk @7:00pm, 2 bananas + water right after the race, risotto+Italian sausage 1.5hr after
During: Dextrosol 2@km2&6 (most to wake up…) and mouth-rinsing with sport-drink
Gear: Moremiles short shorts (3), MIK white singlet, black arm sleeves. Real nice to have the arm sleeves when it rained before the start. Might have been a bit chilly otherwise. Shoes were nice and well-suiting…and fast J

Shoes: ADIDAS Adizero Adios Boost – Orange

14/ tricky again to set an effort on this one. Definitely above the normal-workout-effort, but not much more. Of course a bit higher on the way up to the church, definitely a 15 for the last Church 250m-slope, but despite the final 300/400m being fast, the effort then was not more than strong 13. Just running on adrenaline and happiness by then! J

Knee pain: 0/5 – YIPPIE! All good. The body felt all fine and ready for running. 

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NOTE: One more good training race. Better shape that in the previous 10K-race, feeling good just. Once again could the preparations be a bit better (like shower and clothing 45minutes before the start was maybe a liiiittle late for concentration or so…). Warm-up was a little better this time, but could have definitely run 3 more km for being really warm before start. Should have kept my plastic cover on before the start to skip being all wet…. Good to have skipped the music in the ears (dangerous in the dark and in a race!). Great with so many people running as it gave a lot of pull at the end and through the race (well, did not use it during the race, but definitely at the end!)

NOTE: Running in the dark is fun, but racing in the dark ain’t my favorite and far from it. Especially when raining and slippery. Really dangerous I think. Have not fallen, but the ankle slip of the km1 made me a bit scared for the rest of the run… All went fine though.

NOTE: The pre-run done yesterday was on heavy/tired legs and it might have been this during the race as well. No excuse. Just checking how the legs are lately. Probably some rest to plan within short…


The Seven Sweaty days of a sunny week (summary of a sweaty week…still without laptop)

(week 21072014-27072014) 7 days for creating the world and this week they became 7 days of crazy hot temperatures requiring lots of activities (or none at all!)

Kayak-stop :)

Kayak-stop 🙂

Sweaty day #1: or also called “Sweaty Monday“. Crazy enough, started the week with rehab for the knee and a sunny morning run with hillwork. Could push to 12km but by halfway (or even before…) I felt pretty thirsty. Of course no water at hand at this time of the morning. Sun sun sun already. Took it easy for the knee’s sake and it went quite well. But by the time I reached my hill location, I was really in need for whatever but hills! Stopped by a café and with the largest smile I asked kindly for water. The guys in the café left me the place (probably scared by attempt at smiling or by me smelling too bad … or both 🙂 ). Anyhow, got my water and the waiter asked me if I was to faint now or shortly… All good I answered, left my empty glass and headed to the hilly street. Got a serie of 6-7. Felt the knees were pretty light, the legs felt good (WAY better than during the 12km before, which were pretty flat and easy) and up&down with perfect music, people passing-by and not understanding what the strange person I was not only to run up&down but at this time of the day and by this weather… W.H.A.T.E.V.E.R!!! Completed the workout with the daily core challenge, extra stretch and kicks. To push the vice further (!), I did 3minutes of G’s chair as well… All for getting this knee in good shape. Rest of the day dedicated…to rest 🙂

Morning run 8AM @23ºC

Sweaty day #2: which nickname is “Sweaty Tuesday“. OK, running in the morning might not suit everyone, but with the crazy temperatures we were having, better run early. Took an early alarm to get my long interval workout done. (as well as I had a time to follow, going to the physiotherapist at 08:30am..don’t ask me why taking this early timeslot during my vacation…). Got a nice warmup and then headed toward three long intervals. Completed as wexpected although the middle one had to be cut into three. Tricky to hold the expected pace  and moreover, the feeling was to move at snail-pace-under-hot-sun… Had chosen my fast Adidas Adizero Adios boost Orange for the pace and they worked perfectly. No problem whatsoever with the heels 🙂 Pretty fast shower before jumping on my bike to get to the physiotherapist. Who confirmed that the problem was ON the knee cap. The pain felt earlier (before Stockholm marathon) was situated on the left outside of the left knee, but this has disappeared. Now it is apparently an overuse (?) of the tendon on the knee cap. Close to “Jumper’s knee”, which is better (?) to have than “Runner’s knee”. Caught when it is the beginning apparently, I have now to continue the rehab exercises already in place but on a daily basis. The best exercise being the one leg bend 😦 OK, then. Daily it is! Back home. Change to beach outfit, got a quick lunch and off to the sea after resting a bit at home. HOT outside, but at the sea it was warm and large clouds were covering conveniently the sun 🙂 All good, nice company there and on the way home, got stuck for a while under a little tunnel while heavy rain was falling down on us. Here it went my timeslot to go and buy some more tape for my knee… Got a pizza for dinner and then biked home. Tired in the evening. Prepared my stuff for the next day outing and it became pretty late then. Just more sleep needed (if those stupid seagulls could let me sleep…for ONE night…)

Morning run 5:19AM @18-20ºC

Sweaty day #3: but you may name it “Sweaty Wednesday” if you wish…also planned as rest day… Sure! Got up early to bike to the harbour and join friends for a day kayaking 🙂 Last time I did kayaking was when I was way smaller than now (!) and it ended with the head in the water and chosing wind-surfing on the lake the day after (for the record, the wind-surfing ended as bad as the wind stopped blowing when I was in the middle of the lake…meaning paddling with the arms all the way back…). Anyway, got the instructions, and hop in the kayak (ok, not really “hop” because otherwise I would have finished in the water!). Paddling paddling paddling… The secret being to paddle thinking of being Superman (not for the super powers (I wish!) but for the hand up when he flies (this means skipping hurting the wrist while paddling). Got to a nice little island where we settled down (I did not bath more than the legs… too cold for my taste), nice lunch and talk and sunshine and then time for going back home. Paddling all around the little island was real fun (especially when we went in this liiiiiittle and very narrow path, the kayak almost touching the bottom of the water and then being surrounded by beautiful landscape. Of course, this also meant some extra distance to paddle and on the way back home having to cross the sea (which felt like an ocean…) with side or head wind, lots of boats fouling around and making so much waves…. Yapp, a bit tired at the end that even thinking of being Superman with super powers was not really helping… Completed the tour with boat cleaning and then bicycling back home. Real nice day. Definitely not resting, but who cares when you are in good company and have fun! Tired in the evening and a bit anxious to see how the body would be feeling the day after (as the muscles used for paddling are not directly the same as while running, right?…)

Kayak throughout the day: 25-28ºC a bit cloudy sometimes

Sweaty day #4: Wow, thought it would finished at 3 but nope. Sweaty Thursday came up like a charm! Woke up well-rested and got in my gear for an easy 10-12km in the woods (as recommended by the physiotherapist). Drank an ice tea right before and biked to the Gardens. And there… started to run in the forest and it felt so extremely nice that I did a little game, i.e. taking all the exits on the right and go until asphalt is reached and then turn back, run to the nearest crossroad and turn right again aso. Yes, I played this little game earlier, I know. But pushing it to 25km was not directly in the plans… Lack of water was the main little problem during the run. When running on road, it is often possible to at least find a gaz station or little shop for buying or getting water. How do you do that in the woods? When the brain started to think about it, it was exploring all kinds of possible water sources… and I mean all crazy possible water sources. I saw a tree and thought could get to squizz it and have water from it. Or from the moss (think here… no rain or only a few showers since past two weeks… how do you think the moss looks like…) or from the pine cones that had fallen on the ground (YES, I KNOW! THEY ARE DRIED OUT ALREADY… I have been pointed this out a couple of times already now…)… the brain started to think on an uphill that if taking this little stone right there and throwing it right through the slope, it may deflate like a tyre, making the slope easier to climb (and NO, I did not try this). Reaching km19, was too tired to think and got to run 1.4km as two circles around trees (i.e. two laps of 700m). Felt good and crazy stupid when the brain started to tell itself that I could continue like that until the end of time… (which I did not listen to…otherwise I would not be writing here!). When reaching the Gardens again, the delicate feeling of the asphalt (yes, the tired brain is talking here) and the great music in the ears just made the legs forgetting all pain and tiredness and just flying downhill. S.O. E.X.T.R.E.M.E.L.Y  N.I.C.E. Reaching the bottom of the hill and Gardens entrance it was 24km perfectly. Saw a sprinkler for the trees, dropped my mp3 and sunglasses and just stood there in front of the water… BEST shower EVER! Of course in such case, it raises some eyebrows, but the kind Garden caretaker just agreed with me that it was nice to shower this way after a good run 🙂 Good shower, the plan was to get back home now… but the body had received what it needed and decided to run up&down the hill one last time 🙂 25km it became (and surely the left knee was a bit tired at the end of this final km…but the whole body & mind felt just.GREAT.!). Bike home, a bit of food, shower, massage and rest under the sun. Until it was time to meet a friend in those same Gardens where we walked (!) for 5km. Good recovery indeed… which continued with biking to the sea with a friend and diving into the cooooold water (what would you not do under pressure?!?!?). But it was actually nice with this heavy sun heating up the whole landscape. Easy bike home and then good rest for the day (I mean sleeping through the night with window and door closed for skipping hearing the crazy seagulls outside…).

Morning long run @7am: started @17ºC, ended @27ºC…

Sweaty day #5: because after 4 it is 5! like after Thursday, you will with high probability reach “Sweaty Friday”… Started the day with kicks, core and rehab exercises before heading to the pavement for a recovery run. Once again, thought that the body would be dead-tired after the kayak and the long run, but nope. Felt all good. Had been taping the knee with this blue elastic tape for a few days and if just placebo effect (because the sexiness of having a blue tape on tanned knee ain’t the top, I would say…), the knee feels good about it during the running. Easy pounding the pavement, almost continued too far, but turned back after 7km and then back home. Not many up&downs, just to rest the legs. All good. Lunch and easy rest under the sun until headed to the sea on bike where – hold on to your seats… – I did SWIM in the sea. This day I had taken my flippers as promised to my friend to swim along with her. And I was thankful for this idea, because it was fun. Not much swimming, but enough for having a good feeling. Then after enjoying a heavy hot sun, we got wet by two HEAVY showers and the second one made us decide to bike home and call it the day. Easy evening after that. A good Friday (sorry… “sweaty Friday”).

Recovery run @8:42am: 23ºC at start and 26-27ºC at end…

Sweaty day #6: And the week is almost finished, you reach the weekend with the famous “Sweaty Saturday“. Seriously, in this country I would have guessed for 1 or 2 (OK, make it 3) sweaty following days, but not SIX! Anyhow, once again had a great plan of going up early for running short intervals… You got it by now…did not work out so well and get out on the pavement around 9am, when the sun was already high and hot (I wish it would have been “only” warm!!!). No warrior would let him/herself impressed by this weather, correct? 🙂 so started with an easy warm-up and by its end, was already regretting not to have taken a bottle of water. I had in my brilliant training plan to run on a track those intervals. Where there is water available. Unfortunately the tracks were closed and I got to run on the bike path (which DOES NOT have water available… well, I did not have any money with me neither for stopping at the close-by supermarkets neither… smart plan, right?). It ended that the short intervals went as they went but had to cut 7 of them into two. Not that I planned it, but felt like stopping (!) after a short while and it happened that it was falling at half-way. Anyhow, got the whole thing done and it was just to get back home and shower and started to smelt under the sun (here I mean “resting”, but seeing the temperature I even had the parasol out and fell asleep under it. Woke up with the rain falling (and here we are talking CRAZY shower rain!). Waited until the rain started to reach me for going back home…and then rested some more 🙂 Evening out in nice restaurant – nice company, nice talk, perfect end for a “Sweaty Saturday” evening!

Morning intervals @9am: 25-28ºC

Sweaty day #7: So when it was decided to make the week of 7 days, nobody thought about the facts that SEVEN sweaty days are VERY much to handle at once! So this Sweaty Sunday started with core exercises and recovery run in the forest. So nice to actually could run there because the temperature was really nice. A bit tricky with running in the woods is that the path never looks the same…especially after rain and leaves falling on it! Anyhow, got a nice and easy recovery run, enjoyed a bit the sun from time to time when leaving the comfort of the trees shadows and then bike home for…yapp! More resting! Of course some rehab for the knee and then a bit of shopping in town before easy afternoon with friend. Just relaxing for last day of vacations before working again. Nice 🙂

Recovery run @9:15am: 20ºC
So was my sweaty week completed! Got lots done, approximately same distance done on bike and on feet 🙂 And definitely lots of activities which were not planned at all…that’s what vacations are for! How was your “sweaty” running week?

Morning uphill to reach the forest/trail path...

Morning uphill to reach the forest/trail path…

 

 

 

 

 

 


The days I…. (summary of a week without laptop)

(week 140714-200714) Running is easy…just jumping into running gear, lacing your shoes and hitting the road…But what a life when one’s laptop is suddenly hibernating and not wanting to wake up… Almost (?!) as painful as a knee not functioning as it should, right?…

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The day I rested… As usual, started the week with a Monday. After four days running, it was high time for some rest. Being a bit late (and/our lazy?) on Sunday, no strength workout was done. Therefore it was time for it. And as usual, it took 30 minutes and felt so good afterwards…WHY is it so tricky to even start this workout?!?! Then core challenge still continuing… Having spent the whole day planning for an outing, bike tour it became. Two easy stops (one for water and one for early light dinner). All bikes worked perfectly and of course we had the company of Mr Headwind… Great workout with GET on a rest day. No need to add that the whole crew was pretty tired at the end of the day!

The day I’ve been cracked… Late up on Monday evening, but ready to run in this Tuesday morning, as at 10:00am, it was time for naprapath check. Easy pace run under the sun, knee quite ok but right hamstring making itself reminded…, stretch and nothing more. Felt a bit heavy, but having skipped the massage after this weekend long run, it was expected to have a stiff and slow body. At the naprapath, time for some cracking 😦 Back, neck, even had a painful massage on the front of the leg (where I am SURE there is NO muscle, just skin…aka therefore the burning pain, right?…), the knot in the top of the left calf… Well, yes, … once again, no dance on roses. (btw: dancing in roses IS painful, not that I tried, but sure if it!). Rest of the day pretty easy with some walking to get the legs moving… Skipped the knee rehab as was a bit tired. And rest day from core challenge as well. OK-day.

The day I closed my eyes, burn myself and could hardly walk… Well-rested on this Wednesday morning, time for intervals. Surely still annoyed because my laptop shows clear brain damaged…it was just to change and get ready for hitting the pavement. Decided to have my heavy training shoes instead of the fast light ones. So that my Achilles heels would not complain before and after (during? Nope, they never shout then). Easy warm up, including eccentric heel raises and stretch. First long interval went fine although too fast start. A short rest and then half the distance, slightly faster. Gosh, I hate this head wind that comes when you really don’t want it… (ok, you probably never want to have head wind…). Short rest and then second long interval, which turned into a painful distance length. Stopped after a few hundreds due to a pain on the front of the left knee cap. Nothing like before on the outside. Massaged a bit, did a few moves and then felt ok to run – although took it easy(er). The final km-interval went however pretty nice and fast…Well, a little thing just… I happened to close my eyes at a moment (!…don’t ask why I do that!) and crossed to the other side of the bike path directly into the bushes of nettles. The burning feeling woke me up immediately and kept on running to the end of the interval. Fully ok pace though… Then finished with an easy cooldown back home. The knee felt all ok then. But shortly after, the pain started. Could hardly change from sitting to standing position without a huge pain on the front of the knee cap. Called the naprapath who suggested to stop doing what is starting the pain (which mean stop “walking”, changing position… and basically lay down and not move…?!?!?). Noticed after a while that the pain was disappearing a bit when walking. Got a lot of reading done on “jumper’s knee” and sounded like it suited pretty much. Unfortunately, there was no magic solution to get this gone (and I mean “for good”). Ended the day with core challenge and core&stability + rehab for hamstring. Not a good day (for running…)

The day I cut my run into two… The evening training as well as the extreme massage I did on the thigh must have helped a bit, because when I went up on Thursday morning, the knee felt better. Not fully fine unfortunately. A bit sensitive. Enough ok for testing it on a short distance run. Am so happy to be able to run slow (!), i.e. the “Swedish runner’s knee” aspect seems to have disappeared. Took an easy 6km, enjoying the sun in the face during most of the run. A bit of stretch did help, but the knee felt a liiittle throughout the run. Shower and the day went on. A bit of walking during the day made the knee feel a bit better, although not fully ok. Decided to get some running done in the evening as well as it was looking ok. Same as in the morning: short distance (took it the other way around just – having the evening sun in the face then!). And once again, the knee felt a bit, but fully ok. More like a tired knee, than a pain in the knee. Same core workout as usual. Felt all good. Not funniest day, but got some running done there.

The day I let an egg fall on my foot… Friday was rest day. Despite this, got up early for doing pancakes as G was leaving early… What to do after that then… Chillout day really, with walk in town under real hot sun. The knee did seem to like all this walking… With all the reading done about jumper’s knee, got that the muscles above the knee had to be strengthened. G’s suggestion was doing the “chair”: back along the wall, you sit as if you had a chair under your bum (but you don’t…). Could get a few minutes (with rest in-between!) but G did all of them without the rest I allowed me… Did some extra stretch as well and abs on the blue ball. Enough for a rest day! Cozy evening to celebrate E in advance and late in bed.

The day I went for a long run and smiled… Japp, .the “late in bed” never helps before a run, except for races. Did feel similar actually (or was it the gallons of tea I drank on Friday that hindered me from sleeping?). Anyhow, only a few hours of sleep and up @6am without alarm: this means “Change into running gear and let’s go”! Saturday‘s long runs are pretty different than Sundays long runs. When you are done, you still have a full day with a city still awaken and can still do stuff… Had found a way of taping the knee to support (?) the knee cap (one of the videos here – I added as well a stripe perpendicular to those shown in the video (from above the knee-through the knee cap-under the knee cap)) and this is how I started my run. First 8km went pretty easy. Stopped for a bit of warmup with heel raises and stretch and the knee was reacting well. So went along with it. Got 8km with alternating fast and slow km and then 6km back home. Got 22km at a more than decent pace and a knee which did not complain…during the running. Back home, pancakes were waiting for me 🙂 Shower, breakfast and off I went for a massage (at this time the knee was pretty sensitive and painful – or just tired?). Anyhow, I would not have been able to run to the massage place. Ask to insist on the left knee area and right hamstring…which she did…OUCH! But if this is necessary to get better, so be it! Back home and a few washing machines later… What do you do when you have trained, massage, cleaned and the clock is indicating 11:11am still… 😛 A bit of rest under the sun – legs up to rest from the long run, and light lunch and then time for a bit of walking. Needed some sun cream and went to not one, not two but THREE shops for not even finding the one I wanted. But at least I got some walking to release any tension in the legs. And what best after a long run, rest under the sun, lots of walking… but a bike tour to get the long-searched sun cream you wanted?… 🙂 On the bike, the knee felt a little sensitive in the uphil as had to stand for pedaling but otherwise, the legs were undecently fit for this day! And unfortunately, not even the large supermarket store had the sun cream I wanted. So I settled for another one (which btw can be found in the shop less than 200m from home…no comment…). Does not matter. This was a very nice way of ending the day. Light dinner and then Batman on tv (not all of it, as I was pretty tired…but still trouble sleeping with all the noise outside…).

The day I went for an easy trail run… When the sun went up, it took a while before I noticed it. Sundays are (or should be) done for sleep-in…except when the weather is expected to turn to warm/hot shortly after 10am… Running gear on, warm tea in the stomach (did not have time for ice tea yesterday… or more likely, I forgot to prepare ice tea on Saturday evening!) and on the bike for warming up an easy(er) way before terrain run. All good to get to the Garden. But when the run starts with one km UPHILL (and here we are talking STEEP uphill), you wonder if this was a good or bad idea. Anyhow, got a full 10K in the woods, loosing my way only 3 times (!) and ensuring to stay on clearly marked paths though. When a km uphill is forcing for walk and get close to 9min…THEN you are talking trail!!! And surely when the final km in the forest is so steep that you have to walk it down (yes, I know…some are so good then can jump down such slopes, but I am not one of them!), surely you are on terrain! Such a relief when reching km9 towards 10 and just unleashing those legs on light downhill was sooooo great! and not only this, but when entering the Gardens, there was still this wonderful km downhill which I used for warmup at start. It went down this time and so crazy fast, I just smiled AAAAAAAAAALL the way (and even continued to run outside the Gardens to finish my final km 🙂 ). All good then. Trail-run for the month? check! A bit of stretch and bike home afterwards. Prepared right away some ice tea and then on the mat for core workout… and strength exercises as well (were planned for Saturday, but felt like not doing it then). The body felt pretty happy after this and needed some well-deserved rest under the sun (and needed a nap as well apparently!). Skipped the plan of biking to the sea, too tired for coming back! So reading and chillout afternoon, when the temperature measured from the kitchen were above 30ºC… Not a bad day, not at all! Completed the day with some good food and a bit of celebration for E with chocolate ice-cream, chocolate brownie and chocolate hundred&thousands with crunchy cake under 🙂 Yummy! Now time for finishing this week review!

Rain, sun, hot, average temp, knee pain, sunbath and some runs as well… Finally the week ends… On the way to be better… (otherwise, all those core and strength workouts will be a good preparation for “Beach 2015″…!)

Have a great running week!

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Nice and hairy cows we meet while bicycling!


Sun, run, sun, run, a missed race and…. did I mention the sun?

The tropical climate continues (without the rainy part…). Humidity pretty high for the past two days, although less than during the week (yeaaah?!?!?). So how to get some workouts in such conditions then?

Friday was planned last work day and had either rest/swimming/other alternative/or easy jog on the program. Chose the easy jog 🙂 R.e.a.l.l.y. s.l.o.w. o.n.e… Averaged at 5:51min/km for 8km with 3km above 6min/km. Well, could have probably increase the pace, but had promised myself to NOT to do that. Heavy feet and legs at start, I stopped for a few minutes after just 500m or so for some eccentric heel raises. No need to say that the passing cars must have wondered what I was doing, facing a shop window and going up & down on one foot for a while… Not bothering me much, I can tell 🙂 When starting again the run, I caught up an older man with a heavy backpack running somewhere (…da!!!) and decided to hang along with him, thinking he could not run THAT fast. A bit surprised to get quick to 5:25 tempo, so I stopped the following and started to run on gravel in the garden. Nice, but soooooo slow….but still keeping this pace. The knee was surprisingly not making itself reminded at this pace, so why not continuing. Two rounds in the garden and off on the asphalt again towards the water….and the sun…. Got pretty warm and sweaty for the last 2km, and really had to slow down for not accelerating way more at the end and get this run out of the way…

And of course, when it is done, you wish you would have run longer… Cold shower, sun cream on, traded running gear to beach outfit and off we left. Spent the rest of day enjoying this first glimpse of vacations 🙂 Back home not too late but ALL were definitely tired. Not missing the rehab and core workout and then time for sleeping…finally…

Woke up today before the alarm rang. Saturday‘s alarm ain’t the funniest, but you got to do what you got to do, right? 😛 After still resting a bit, decided to go up for a run as nothing was planned today, but wished to skip the possible heat for running. Had in mind a 10K easy pace 5:30 or so… The left Achilles heel was quite sensitive at first and I was thankful I did eccentric heel raises for waking up those heels (I think it helps, but a bit unsure…). Took 3km before the heels stopped whining and then it just started as in a great running flow. Turned at km5 and decided to push on extra km and turn back after that (which would turn my 10K into 12K by the time I reach home). Getting to my km6-mark, it felt nice and I continued straight forward, making it the 14/15km-round. All good. Did not have any water, but was still ok. The legs had been tired and a bit heavy at first but ok by then. When reaching to km11, I changed a bit my mind and turned right instead of left, which would make my 10K-which-was-now-a-12K-which-had-turned-into-a-14/15km into an 18km… A long run is planned for Sunday so could as well take it today if the body felt like it. (OK, tomorrow’s long run is 15km, but today it felt like running longer…). Real nice feeling but a bit tired by km13, when was passed by a running couple and decided to follow them a bit close 🙂 Which killed my pace (i.e. I started to run faster than planned, but nicer for the body & mind). So extremely nice it is to have someone deciding the pace and you just hand along. Pace not too fast, not too slow… had music in the ears and it felt great. Dropped the couple 3km before home as they took a shorter way than I wanted. Reached home with a final km acceleration into a decent marathon pace of 4:23/km 🙂 I was happy (and not too sweaty…) 🙂 Even incorporated some drills during km10 (if running at a slow pace, it felt as good to do some drills at the same time…). This is the first decent long run done since Stockholm marathon

Tried to keep the energy intake to the necessary one when reaching home. Indeed, since Stockholm marathon there are a few kilos that have piled up (which is usually the case during the few weeks after a marathon) but it feels they will be hard to loose… So better check it is good & healthy food I eat 🙂 Rest of the day as just dedicated to chilling out. Lunch? New potatoes sautées in the saucepan with pork chops and garlic home made sauce. Dessert a bit after turned to be fresh fruit salad 🙂 Followed a bit on internet the 10K-race I had planned to run today: first of its kind, it was the Swedish Championship for 10K on road… Not a chance I would run as I wish I would have. So this was good to stay home… Patience and rehab and training… Chicago will come soon enough…

One and a half hour table tennis and basket ball later and it was already evening and time for dinner… Home made fajitas…Yummy! as well as fruits and tea (and a Twix while vaccuum-cleaning because I was starving!). Watching “On the other side of the Edge” while doing daily core exercises and now the battle for place 3 of the Football World Cup has started to the advantage of Holland…

Long day ahead tomorrow…and sunny probably…need some rest…

NOTE: from the knee front, it feels ok. No pain nor ache while running, which is nice and enjoyable. For sure the other parts of the body make themselves reminded (hamstrings, calves, arms…) but I would set that on the account of the lack of decent training done for the past few weeks. Feeling nice not to feel the knee 🙂


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

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

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

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

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

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

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

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

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

 


Tapering week 1 – Day 1 (or a lunch recovery run going way faster than planned, core feels good and lots of work…)

And it was Monday again. Who said time was linear? It is actually going round round round…nothing else!
Started easy after a good night’s sleep with easy core training before breakfast. Choose to continue the “taking-care-of-my-ankles-and-heels” by wearing my blue/green BGS to and at work. Yes, I feel much shorter (ok, I AM shorter!) but if it is needed to have healthy Achilles until Stockholm marathon, so be it. Did have high heels shoes in my bag…just in case 😉
Spend morning in meetings and at lunch headed to another floor to get a colleague for lunch run. And I did not get one, but TWO to follow 🙂 We finally became a group of a few, decided to take an easy 8km to the bridge as most of us had been running the half marathon on Saturday and that was sounding like the smartest thing to do. Did not get the “easy” pace I wanted (and deserved…), but running @ 4:36min/km and talking all along should be listed as a good training 🙂 light stretch when at halfway, little run uphill to the bridge and light run back to work. Quick shower, more chat as I was not the only one changing in the ladies changing room and back to my seat. 2eggs and juice while working. Waited a but for eating a shrimp-wrap (he he he, say this very fast several times “shrimp-wrap” 😛  ) and more meetings.
Left the office later than usual and got home where got chores done and headed to the mat for rehab exercises. Did not get them done since week 18… but it felt ok. Long phone chat with a friend, update of training diary and time for bed…already.
Has been raining a lot this evening. Expecting to be a but chilly when I go out tomorrow morning…

Lots to do and think of this week… Have to make a masterplan for training..even though it is the first week of tapering…more thinking to do… But today the body felt well rested. Would have taken gladly a massage, but plan to do that on Thursday…Day-off 🙂 The mind seems like starting to get into a bubble before race… Pretty strange, feels like going slow motion sometimes…

Stockholm marathon…Less than two weeks from now…


Kind-of-tapering, sun, more work and a training-race under the sun – weekly update…

(Week 20140512-20140518)

Easy Monday, meaning starting up early with light core exercises, then getting to work, back2back meetings, cancelled my running-lunch plans and thought finishing the afternoon working from home. Morning went as planned, but then I got two unplanned meetings at the office, which meant no going back home. Which ALSO meant I could have run at lunch with my colleagues. Saw them leaving the building with a large smile (and me aiming to the restaurant for a nice lunch with a colleague). So lunch run was replaced by an easy afternoon recovery run. Easy pace, no pressure, just nice. A bit sensitive Achilles, which I might see as a result of wearing high heels at work… Solution for race week: wearing snickers (read:running shoes)… Finished the day with packing (light) for travelling on Tuesday.

Long Tuesday started with light core in the morning to wake up the body a bit. Still sensitive heels. Then on a rush: dropp off, fast to work, bus transport for meeting, then back to the office, meetings again, change of lunch plans due to unplanned meeting and then time to get to the train station… 1:45pm and it was lunch time (finally…). Got a sub with chicken teriyaki. OK, I guess. But would trade this for sushi next time. 3hours train-trip. Tried to work but the wifi was rubbish and it was a real pain to get things done. Got the hotel and worked some more (well, what was not done in the train…) and then went out hunting for food. Rest day today. Making me crazy! Felt should have run even just a little bit this morning. Got to an Italian restaurant and ordered pasta, with chicken, mushrooms, leeks and white sauce. Real delicious. Back to the hotel.  Took 30minutes before cramping stomach. Sooooo annoying. Reacting to the cream in the pasta, for sure. But it was SO really good. Took a long hot shower to get rid of the pain and then tired got to bed. Rest day? could have passed on this one!

So what about a “very-long Wednesday” then? Up @6:20am, got ready quick to get to breakfast and there is was already more crowded than NY central station at busy hours… Got a good breakfast, unsure what we would eat during the day. Full day of network meeting. Lovely. Will get my mind busy, getting new ideas and hopefully not thinking about “how-on-earth-I-will-be-setting-a-training-workout-in-today’s-day”… Have the privilege (?) to test-drive 2 trucks (those huge ones, 25.25m and fully load (60tons!)), as well as a city bus and a truck with trailer fully loaded on a gravel road. Pretty fun! Especially when doing it in skirt/jacket and running shoes 🙂 Got finished by 4pm, but our train was not coming before 5:32pm… Did some reading. Even considered (while waiting at the train station) changing to running gear, doing my training as fast as possible so I would not miss the train… THAT is a motivator! Train delayed. Then got pretty slow and more delay. I saw the clock ticking and thought would be way too late to train. Arrived home it was still nice in the air and light, so just had to change to running gear and headed towards a flat place for one long part and pretty fast 2minutes-serie. Not high on the motivation (Heeeeellllo…… got up early and full day work and travelling…) but the 5km disappeared pretty fast (especially when I quickly checked my watch and notice Ooooh, I will soon reached 21min, have to accelerate…which I did…which made my watch beep, …which mean “too slow” I thought….which made me run even faster….still having a beeping watch….until the bout finished and I noticed that…the beeping meant too fast…that I had run 30sec faster than the fastest range planned…OK then…will see how the 2-minutes go. And then were FAST! Felt much better doing them and completed the workout with a smile…tired, but with a smile…(probably of exhaustion…). Light core to complete the day and headed to my pillow .)

And it was sunny Thursday then. Had my high heels in my bag (JIC…) but went to work in running shoes. Not a chance I will get my Achilles feel better this week if wearing high heels all the time… The sunny weather outside felt outrageous…as this was a rest day (again? yapp!). Today was a leg resting day- Light core only 🙂 And still not much sleep (but much work done…)

TGIF! Good start of the day with light core and then getting to work. Running shoes on still. Back2back meetings until lunch time and sushi-lunch in nice colleague company. Little longer lunch – always appreciated 🙂 And it was time for the final meetings of the day before heading back home. By then the clouds were a bit out but still sunny and a bit warm/heavy in the air. Running gear on, took an easy afternoon run, but the motivation was not there. The legs could run on their own, and they did. Achilles heels felt pretty sensitive, especially the right one 😦 no fun. Even though it disappears after a couple of km…it should just NOT be felt this way. Spent the evening preparing my gear, checking the weather and reading my summary from last year’s race… I know this route, but for tomorrow the objective was simply to get around under 1:37 (last year’s time) and if can do, under 1:30. But all would be good as this was not a top-prio race, more to be taken as final long run before Stockholm marathon. Especially considering the past three weeks with over 100km/week which is much for me…

Saturday was race-day. Got to run faster than last year by 7minutes and 4seconds. Got to test how to run without extra energy carried on me, but with a cheering squad ensuring I would get little @two places of the race. More on Göteborgsvarvet 2014 here. Good race, completed in 1:30:01…which makes it necessary (?) to register for next year’s edition and finally getting under 1:30!!! Sunny day, painful Achilles heels after the race, stomach cramps after race and restaurant celebration afterwards… Good day 🙂

To finish the week, came Sunday 🙂 Additional rest day. Up around 7:15am, too much light outside. Rested longer and then finally went up to start breakfast. This was time for G&E races right after lunch-time. Bicycled a bit, body felt fine, Achilles heels felt fine. Got to run as well to get from one point to another one and being able to follow the race… Yapp. Good rest day, finished with home-made pizza. What’s a difference as (rest) day made?….

Week summary: A bit sluggish feeling. Maybe (probably?) the results of three heavy weeks leading to this one. So certainly a good thing to have cut down on the volume this week. Now will start tapering before Stockholm marathon. Hoping that motivation is a bit higher up by then 🙂

Keep on running!