Running longer and faster… a few thoughts…

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Race Report – Prinsensminne 2016/8/13

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Happy sub90-runner 🙂

Planned: sub90. Training-race. Tempo longrun

Actual: 1:29:00 – PB on this route (1st time run :-P). Half frozen before warmup, drizzle and strong headwind for the first half, cliff and sand for the second half… Still not understanding really how it all worked out so well!

Windy-rainy weather for an wavy route with beautiful landscapes and views all around. Easy and comfortable pace throughout the race. No pushing really, even when accelerating a bit in the middle . Counting on sub90 but lost the hope of 87:xx after km17…still hoping for the sub 🙂 More than happy. And definitely ready for a second half of the same kind!

Place: 5 – all women 🙂 / 3 age category / 42 all runners 🙂

Splits (unofficial – Garmin)

Split

Time

Diff Min/km Place
5km 00:20:52 20:52 04:11

8

10km 00:42:01 21:09 04:14

8

halfway 00:44:19

6

15km 01:02:56 20:55 04:11

6

20km 01:24:41 21:45 04:21

5

Finish 01:29:00 04:19 04:19

5

Totals

Place 5
Place (age) 3
Place (total) 42
Time total 01:29:00
Average pace 04.13 min/km

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BEFORE THE RACE

The day before

After workday, easy run under the rain in order to ensure there would be no problem with the planned outfit. Picked-up the rental car and got the evening to prepare my racing bag. In bed @8:45pm, dead tired. Awaken again around 11:30pm – had to check the alarm were set correctly…

Race day

Alarm rang at 6:15am. Felt a bit off, but took only few seconds to get up and direction kitchen to take out of the fridge all the needed stuff for the sandwiches. Then shower, wake up GET and get them to have breakfast while I got myself prepared. Breakfast turned into a sesame bagel with honey and mint tea. Green mix with red juice and orange juice was also there. Time to get all the necessary stuff in the bags (food for GET, race stuff for me). Checked at least 4 times that the race outfit and backup outfit were in the bag: race outfit for today will be SOC shorts small trapezes, Casall Iconic black sports bra MIK, sunglasses (in case of sun or wind only), Boston cap (in case of heavy rain only) and on the feet, the superfast ADIDAS Adizero Adios Boost – Purple (Swifty).

7:15am – all in the car and ready to drive south to Halmstad. Quite calm and easy drive, under the rain. But ok. Arrived at the race place around 8:50am. Parked the car and walked to the start area to pick-up my BIB. Quick recognition to see that the arrival would be on a grass field and the start on gravel (with sharp turn right after the start of the race). Just had to wait to 11am for starting the warmup. Not much fun for GET to remain in the car while I rested. Changed to racing gear, applied the necessary anti-chaffing cream. No hesitation for the outfit. 17ºC outside will not have me wearing more clothes on, even if it rains cats & dogs… Enough time for 3 pistops before the warmup even started…

11:00am – start of the 10K-race and time to get to the start area for dropping the bag and warmup a bit. Got a plastic poncho on as it was slightly rainy and I did not want to look like an ice cube from start. Final kisses and goodbye and headed to the start area. Dropped my bag to the appropriate tent and orientated me on where we would be running. Met Robban A, Jimmy V and Annika-Ultra. Quick hugs and started my warmup, rain poncho still on. Took the first 2.5km of the race. Good to see that it would start on gravel, then middle of the forest, then asphalt and then back to gravel and then sand along the sea. Strong headwind and rain while running was definitely expected, but not fully appreciated. Had read the weather forecast planning wind of 30km/h… (if only they are heading to the finish line, that’s better!). Took the final 2.5km of the race in the woods, quick pitstop, got passed by the fast 10K-runners. Finally back to the start/finish area and warmup completed. No longer frozen. Kept the poncho on anyway.Taking a powergel with a little water. Breakfast feels a bit far away now…

11:45am – final pitstop before heading to the start. Meeting Jesper E and got a large hug and smile. All the warmth in the world in it 🙂 Not much to do apart from getting under cover for the final minutes before start.

11:50am – nice surprise to see GET coming and cheering for the start. Final kisses and then it was time.

11:55am – OK, nobody really seemed to head for the elit-start but a bunch of runners were anyway in the 4min/km-corral… Checking a bit the competition (yes, it is a training-race, but always nice to see who’s in it… Hoped for being in top 10 secretly. Last 2 previous year finish-times were decent enough for ensuring that. But you never know…).

11:57am – large smile and cheering from Jesper E. Surprisingly no pushing at all in the start corral.

11:59am – ok a bit of movements towards the starting line, but really? No pushing?!?!? Final try on my mp3. Off with the rain-poncho…hearing the countdown…

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THE RACE

12:00pm – GO! Well, quite easy jog towards the starting mat. Still no pushing… Liking this race already! Seeing Jesper E on my left side. Nice to know 🙂 Passing the mat, starting the watch and the mp3 and starting to run. Not a chance to even guess the pace I am having, turning right and preparing to throw my rain poncho to GET on the right of the path. All fine, got my last cheering-squad smiles and I’m on my own. Following Jesper E for a little while, but guessed it won’t take long before he gets into a faster pace than I plan to have. Thinking to have the 2 first km completed in 4:10-pace and then fight the elements to keep up the pace up to km5. Then if all is going well, try to accelerate towards km10 and see after what is left. Yapp! Sounded like a plan! Running starts in the little wood path, still no pressure and no pushing. A bit careful for the slippery parts I noted during the warmup. Passing the first little wooden bridge (of many during the race…). Got passed around km1 by a bunch of runners which I think started slightly after me. Passed by 2 gals (a blue singlet and a black cap) and right after one with a white singlet (got to her at the end though…). Hmmm… ok. No clue how many gals are already before us, but I am then already 4th in the group here. More running in the wood and we finally reach the asphalt…and the headwind. There it is tricky to run. I have a group of 5-6 runners (including the 2 gals) before me, but they are 20m ahead and I am not too sure I want to follow their rhythm already. Have to make a decision, because the wind is not fun to fight alone. Being in the pack would mean running faster than my plan, but at least I would have a wind-shield. Chose the second option to run on my own and fight the wind by myself. A quick look behind me showed there was no runner close enough to make me slow down and join a pack behind me. OK. Passing km2 in 8:15 or so… Great. A bit faster than planned, but it feels good. Rain pouring. Seeing Jesper E disappearing when we are to turn left and soon after the pack of runner before me…and then me. Quick after a new right turn and we are on the gravel part under the trees, with the sea on the left-side. Nice view indeed. Skipping the first water-station. Focusing on the two guys before me and checking that I am not dropping to much behind the two gals. The two guys before me seem to run together as one is just stepping right in the footsteps of the guy before him. Annoying a bit as the pace is not the one I want. Not daring to pass them that early though. Decide to have patience and run slightly on the side of the second guy instead. This way I keep a full visual on the back of the blue singlet gal. Only a few meters ahead of me. The stretch towards km5 is going like on rail. No check on the watch, just following the two guys and the blue singlet gal. That would do. Trying to adapt to this environment which I am not familiar with. Terrain, I can do. Not good, but ok. But sand?… Feel a bit slippery under the feet, but the pace is fast enough for not needing to bother. No much passing during this time apart from a couple of guys maybe. The gal with a black cap is quite ahead of us, but still in sight. Reaching the cross-roads of km6. Another little bridge to cross. Straight forward on terrain, seeing a goat crossing the road across a few runners in front of me. Funny! Quick check at the watch and I am on time. 4:10/11-tempo. That is fine. Fearing to reach the little hill which pops up on the elevation chart of the course. Have not been able to find a corresponding hill/slope at home, but when turning finally left and seeing the little slope ahead, I think that OK, here is the start. Just take it easy and nice and the rest of it will follow. Seeing the blue singlet gal and the two guys getting a bit further from me, but it does not matter. I have my rhythm and I’ll get back to my former place soon. By the time I have finished to think we turn right and I am looking a bit surprised that there is no hill ahead. No slope. No nothing. Was the scary slope the one we just run up? The one I took “easy on the top of the toes”? Seeing shortly the sign km7 and yes, it confirms what I though. The main difficulty is apparently behind me. The pace has dropped a bit to 4:12 but according to the description of the course, the fast km are soon arriving after km8. The blue singlet gal has passed the black cap gal by now. We are on asphalt since a while and when we turn left to the bike path, it just feels…good! Those long stretches…just what I like! Taking first Dextrosol around km9. Considering quickly what to do then. Accelerate to get the fast km, fast or run mostly moderate and keep strength for the end. Screw the second option, and get the fast km fast, and see what is left after them. Noted that I passed the 10km slightly on 42minutes. OK, could have done faster, but that felt all ok. New dextrosol. The past 2km have just disappeared like magic, and the same for the two gals which I passed during this time. The blue one was quite close so that felt fine. But the black cap one was looking strong in her run. Even better feeling when passing her. First half is done. Lapping it on my watch for checking it later…

Turning left and short after right again. Slightly up. And I try to remember how much longer is left before we see the sea…and here it comes…BREATHTAKING! This view is so wonderful that it is almost annoying to continuing running without stopping and taking it all in! Continuing the run though 🙂 Having a guy right before me that I want to pass, but not sure I will be able to keep on this place (and pace) on the way up (as who says “running down”, says “running up right after”…). Passing him on the way down the cliffs and I take all my focus possible to run up the path towards the next km. Thinking of what this smart ultrarunner told me a few months ago “you get good at what you train for”… And indeed, I have trained those ups & down and this wind and all this. OK, would have been great to try the race route as well, but could not make it really. Happy like h*ll to reach the top without stop, without whining and with actually a large smile on my face. Continuing under light cover and then back to the sea side. The wind is now from the side and slightly behind, coming by waves, which is a very nice push towards the finish line! Passing a swimming place and heading forwards. Trying not to check the watch, but knowing I have dropped in pace. Still looking good, but not super-fast good… On the way to km14 and passing two Iron man guys. Getting some more cheerings when they see it’s a gal is passing them. I answer by a smile and a thanks. I think… Next. Seeing a few Solvikingarna guys running together ahead of me. Good formation. Next goal is to get closer to them. Which is happening sooner than I expect. I must be breathing so crazy heavily, because the fist guy I am passing is actually looking back to look at me. Trying a smile towards him. Unsure it worked. Passing him and a few to go. Down to the harbour and hearing there that there are not that many women ahead of me. Great! Good news of the day. I can feel the blue singlet gal is right behind me, but not dropping on the pace, I continue the best possible on this terrain which I am not to well-trained for. Reaching km15 finally. The same crossroad as km6. Seeing the little bridge I have passed not such long time ago and now heading towards the final km of the race. And as I feared, the blue singlet gal is passing me right then. Fairplay I cheer for her (always fun to give a push to other): Get some cheering back. Trying to hang along, but honestly, cannot do that on this terrain. Another dextrosol (took one at km13 too). Feeling fine, but not like it is a life-or-death race. Nice and easy. Seeing km16-sign and getting closer to a Solviking then. Will hang to his footsteps until the end. The cheering along the route is priceless. Music in the ear is definitely driving the pace. Taking red gel at km18 in order to have time to swallow it before the water station of km18.5. Really thick gel. Loosing a bit of time taking it. But the drinking worked fine. Not enough maybe. But it is now less than 3km to go. Calculations are going in my head. Maximum 15minutes if I am at 5min-tempo. Have actually no idea what pace I am having. Surely the average pace is now closer to a 1:29 than the 1:27. but still. Not yet over the 90minutes… The run in the woods is a killer. Turning right and left and right and left. Feeling like running in the stomach of a snake. Increasing the volume of the music. Focusing on whatever I can. Screw the time now and just don’t let anybody passing me. Seeing a gal with a white singlet on the side of the path about 2km from the arrival. Not looking well, but can hear she starts running right after I passed her. Tunnel-vision? This is an understatement! With the trees all around, the little narrow path we are taking…there is no need to adapt the vision…we are IN a tunnel! And seeing the 20km-mark. The few little wood-bridges have been passed . Without falling…Yoooohoo! The best vision is yet to come, with seeing GET on the left side of the road (thanks for the green rain jacket easy to spot!). Getting extra strengths from them. Soon after hearing and then seeing Jimmy V and more cheering. One more little turn, a few more meters on this stupid grass… Seeing the clock ticking…1:28:56..57..58…PASSING THE FINISH LINE! Stopping my watch. 1:29:01. Done!

Official time: 1:29:00

AFTER THE FINISH LINE

Walking a bit around as the legs never really like to just stop like that after running so well 🙂 Getting my medal. Seeing the large smile of Jesper E and getting a nice sweaty hug. Having a guy helping me to take off the chip attached to my shoelaces. Sitting on a chair. GET finding me and congratulating for my 5th place 🙂 More chat with Jesper who got to the finish line before me in a very decent and fast time. Got a few pics too 🙂 Passing through the tent getting a banana, a little orange drink and a little cardemumma bun (which goes directly to G as I already feel bad smelling it…allergy ain’t that fun!). After the tent, getting more water and spotting fastfeet Robban A who got a new PR! Heading towards the massage tent where I happily see Annette K who kindly help me with my tired calve and little sensitive right Achille’s heel. Meeting Peter S who also run with new PR. Wow…so many fast people there!

Time to get back home. Walking to the shower place, changing and then under a heavy rain getting to the car. Drive home with a short stop for celebration meal at Max (hamburger with extra bacon, French fries and large coke :-)). This was a good day for racing!

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Weather: 16.1° Light Rain, Feels like 16.1°, 23 kph WSW wind, 94% humidity – Drizzle almost throughout the race, strong headwind up to km8-9, then sidewind/tailwind on the way back

Food: breakfast (bagel w/honey + tea + banana + green mix/red juice/orange juice) @6:40am / banana +water right after. Sportdrink Lidl orange while showering. Max original menu + fries + coke around 4:30pm
During: power gel apple after warm-up, Dextrosol: 1 @km9-10-11-13-15, red gel @km18 (water @km18.5)

Gear: SOC shorts small trapeze, Casall Iconic black sports bra MIK. Shoes perfect for the run!

Shoes: ADIDAS Adizero Adios Boost- Purple (Swifty)
=> hole in the net – right foot 😦

14/ Nice tempo run. Effort-wise, felt all fine throughout. Surely could feel that training of the past weeks in the wind and ups&downs are helping. Not fully pushing during the race. Definitely calculated and well-controlled run. Great feeling, a bit annoyed to have missed a few seconds to get under 1:29, but all in all, a great long run at tempo pace in foreign elements!

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A few “after-race thoughts”

NOTE: Second sub90 on training-race. Really want to have this done during training too…

NOTE: Had asked Jesper E to fix some nice weather and not too much wind…Turned out to be quite ok weather for running. OK, the headwind of the first half was not fun, but not crazy strong as the one I have had during a few workouts in the past weeks at home. The rain was not a problem neither. More like drizzle. The heavens just got crazy after the race with really heavy rain on the way back home… Outfit was perfect for the race 🙂

NOTE: Time and place? Well, both were as planned. But feels a bit annoying to have missed a few seconds for 1:28:xx and the gal before arrived 1min 11sec ahead of me. Cannot understand the pace dropped that much in the last 2km. My explanation is that it was mostly due to the snake-like path not really making it easy for increasing the pace…

NOTE: Definitely a great training-race. Enjoyed it from start to end. Meeting friends before and after was the cherry on the cake! (and a personal cheering-squad on site is always great to have!)

NOTE: Warmup? For once (I think?), I felt really satisfied with my warmup. Maybe could have added a few accelerations or so, but overall, good. Could definitely start at the pace I wanted from start. Not feeling anything from the right calf at all 🙂

NOTE: Drinking & energy during the race? Drinking was as usual close to in-existent. Tried to grab a papper mug with water 3 times. And got a few glups in the throat twice. Dextrosol was probably not needed, but it helped concentrating on something else than the wind, the competition ahead of me, the drizzle, the cliffs… Could have skipped it fully.

NOTE: crazy stressed stomach starting 2 hours after the race and rest of the day. Unsure what has gone wrong, but very happy it did not impact on the race.

NOTE: the start of the race was exactly the way I like. Calm and easy. Despite starting with the elites and crazy fast runners. No pushing, no pressure. Did not feel it, not even in the woods of the first km when the path was pretty narrow and tricky to pass people. Very well-behaved runners there!

Definitely a well-arranged race, a very nice route to run on and despite the wind and the rain, somewhere I can absolutely consider running again!


Race Report – Göteborgsvarvet 2016/05/21

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Happy finisher

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

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

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

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

Splits (official – Swedish championships place)

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

Totals

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

 

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BEFORE THE RACE

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

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

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

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

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

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

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THE RACE

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

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

Official time: 1:29:44

 

AFTER THE FINISH LINE

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

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

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

=> should have drunk more water after the race

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

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

******

A few “after-race thoughts”

 

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

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

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

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

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

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

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

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


Let the barking dog out until the sleeping lion wakes up (or a fortnight of (close-to) misery…)

Long time no see (this is the obligatory 4 words when no post has been added for a while, correct? :)) Today it is Saturday and hopefully the last fortnight of (close-to) misery will end soon. Let me take you through it…

Started with a Monday which is “pancakes’day” in France and despite all my planning, I woke up too late to have that done before work. OK. Not too good, but there were still some hours left in the day to redeem myself! Left to the office early, having a workshop which I was holding. Better not being late then. Stupid snow and ice still out there on the streets and pavements, so had to be careful with my shoes. And apparently not careful enough when after 500m or so, I slided (?) on a little bump which I thought was snow, but had actually ice right under. Fell on my right knee and my left elbow/arm. Most of the impact felt however in the left shoulder. Nobody for helping to get up (?) until one guy stopped by asking how I was (well, I am on my knees in the snow and apparently not having the winter oufit justifying that I am starting a snowman…what wo you think?…). He was kind enough though to help me getting up (after I asked him to…). Heavy left arm to the office, but more focus on my workshop than my arm then. It was only around lunch that I actually recognized that something must be not too fine. At the end of my lunch with my colleague, I had to ask for helping to get my coat on. No good 😦 Got back to the office and there, typing on the keyboard was making my arm hurt… Right… Left directly to get to the doc. Had to wait for 1,5hour at the drop-in and finally got a check done. Nothing apparently broken, probably the muscles being sored. Still been sent to the xray (twice in the last 6 days!). No preliminary result as I got there just before they closed. Spent a nightmare of night (a bit redundant, but it was really like that!). Had taken some paracetamol as the doc suggested against the pain, and it worked…NOT! Got 4 hours of sleep divided into 3 times… No need to say that Tuesday morning I was a bit tired (understatement…). Worked from home to skip the walking and sliding. Talked to coach for seeing how to plan the training in the next few weeks as the left foot was still not fine and the shoulder was definitely far from allowing any training (well, the doc said ok for bike and swimming). A call to the doc and got the results of both xrays: shoulder “ok” (i.e. no fracture), so have to be patient (!) and rest the muscle and foot “ok” (i.e. no fracture either), so have to be patient (!!!) and rest the foot a while more. No running until the foot is 100% back to normal. Had no chance to try the cross-trainer on Monday, and would probably wait a while before I do, so that the shoulder is fine again. So Tuesday turned into rest day (from training) and indulged myself with a foot treatment. Apparently did not have much to treat, a little dry heels, and got tips for keeping the feet up and running (ha ha ha!). So rest day, with actually a left foot that was half-ok today.

So what about Wednesday then? Got an hour bike intervals (indoor) done and visited the naprapath in the evening to fix this shoulder problem. Pain pain and more pain… when she used the pressure points for solving this shoulder problem, that was FAR from nice. But once again, if this is what it takes to be back on track, I’d say: “bring it on!”. Got to sleep this night as well, thanks to the “horse medicine” prescribed by the doc. Well, it not really “horse medication”, but the way I feel after taking them, make me think that maaaaaaaybe a horse would be taking it and fall asleep as fast as I do! But once again, this is this OR not sleeping at all due to the pain 😦 Thursday got a visit to the physiotherapist who confirmed that “Yep. have to wait before we can do anything with the foot. Bike and water-running… Help yourself!). So headed right after to the gym and got a bike intervals workout once more. Friday and up early for T’s celebration day :), then work and finishing a bit earlier as well. And headed to the gym for…trying the cross-trainer. And yes… the bike has found its king of boredom… the CROSS-TRAINER. OMG! this was so extremely annoyingly boring to stand on this machine…for more than an hour… Luckily, the program was included some intervals, otherwise I would probably have closed my eyes, fallen asleep, fallen from the machine and got to the doc and the Xray once more!!! Not as sweaty as the bike. Foot felt ok. Tried as much as possible to skip using the handles when “walking” to be sure the shoulder would not hurt. Fastest shower ever and then restaurant with flag and fun. Everyone was pretty tired. But celebration it should be, so ended the day with cosy time on the soffa watching a movie.

Saturday started later than planned (but went to bed late and had this horse medication as well 😦 ). On the bike, intervals, sweat and 56 minutes later, was done. This was the same workout as the one done one week before but outdoor, and I can tell that all the joy from outdoor biking was NOT there, when sitting in this gym! Easy rest of the day. Especially because the left should had been behaving badly. The pain was no longer in the muscle (triceps/biceps) but in the scapula on the back. A bit of shopping, finding a place having Gatorade 🙂 In the evening? Impossible to sleep. So on the Sunday, got to book a last minute massage and man!… this.was.not.enjoyable.at.all!!! Cannot remember when it felt that painful really. And if I have trained and the massage is helping to recover, then I can endure the pain as I know it is coming from the training. But HERE… did not do anything to deserved this. One hour later, decided to get a rest day. After all…it was Sunday!

SOOOOOooooo… this was one week. Hoped for having an easy week after that, but nope. The Monday after the massage, the shoulder was still painful, but could bike (so I did. Indoor. still…). So hope was not (completely) lost. And for the fun of it (!), joined colleagues to a spinning workout on Tuesday morning…7am!!! OK this is not crazy early compared to one and other runs I had taken in the morning… BUT… this meant getting there to change and be ready before 7am… No ferry until 7am neither (apart from the one I took, a paying one). Which meant…bicycling to the ferry, wait 7 minutes in the cold and considering whether or not to bike the 5km to the gym (over a bridge…), finally waiting for the ferry, getting fast to the office to drop my laptop and biking to the training center and almost ready on time 🙂 Meeting A there. T had forgotten his outfit and M was nowhere to be found. Matters not, had actually fun. 30minutes spinning, not increasing too much the difficulty, but enough for feeling it! After that it was planned circle-training, but due to the shoulder, I remained in the room and biked for 15 more minutes talking to A. All good. Shower after that and free breakfast. Ready to rock at work before 8:20am 🙂 THAT’s the way to start a good day! Wednesday got an early cross-trainer workout. 45min and fartlek on the menu. Set the “hill” program and off I went (well, I went nowhere as I was on the cross-trainer…). And after that, the day passed… Friday was decided to be rest day (from training). Early up, early work and got to have a massage for the shoulder again. Not as generally painful as on Sunday, BUT there was these knots that the masseur is so good at finding (and which are so painful). So let’s talk about pain: this was not “painful-like-I-am-gonna-cry”, but “painful-like-I-am-gonna-swear-so-bad-that-it-will-probably-hurt-my-ears” (and I did not do the swearing, but bite my lips pretty hard :-(). No afternoon tea as planned, but evening with girlfriends and that was pretty fun. Ate in this Italian restaurant. And by the end of the dinner, I think that most of my brain had checked out and the rest was on survival-mode, using only the little necessary to be able to get back home on bike without falling (the cold outside helped to keep the eyes opened!). Right back home, impossible to fall asleep, so directly on the soffa to watch the end of the Matrix (Revolution, I think. Just loving this movie :)). So no need to tell that this morning Saturday) the eyes were red and puffy and the hair probably would have scared forest-trolls (not the trolls leaving under the bridges, because those ones are crazy scary…). A bit of tea, C-vitamin and swimming suit on. Just got ready to (finally…) bike to the swimming pool for a session of water-running. THIS.IS.NOT.FUN.AT.ALL!!! When you are used to swim, this water-running is no fun. I guarantee! 10min easy (felt like being a little dog unable to swim) and then a little fun arrive (anyway!): 3 times 15 minutes (with 5minutes under tempo, 5 minutes at tempo pace and 5 minutes sub-tempo). And nope. I do not know what is “tempo-pace” when doing water-running. But the first serie felt like testing a bit. The second serie was a bit of fun: I had found a French song which was suiting perfectly the “tempo”-pace. And for the “over-tempo”, I just continued to sing… just faster 🙂 So the final 15 minutes disappeared fast (well, it still took 15 minutes!). Then 5 minutes easy and 10*45sec fast with 15 sec easy. This was nice to finish the whole workout… 70minutes all-in-all. Would never believe I would actually complete it when I jumped into the water! Got a long sauna after that, to relax. And then bike home. Felt pretty hungry (had not eaten anything prior to training… :-() and spent the day chilling out (read: fixing at home, folding the clothes, reading…).

SO, this was how the past fortnight went. No bed of roses directly… But as someone wise told me: “What hurts you today, makes you stronger tomorrow”… Keeping up the pulse and ensuring to keep up the shape…All to be ready when the foot and shoulder allow to get in my runner outfit again.

So I surely have this little barking dog out for now…pretty useful…for now… just wait until the sleeping lion wakes up 🙂


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!


Race Report – Chicago marathon 2014 – 2014/10/12

Planned: As usual there was a plan 🙂 This time it was in this order “sub3, sub2:58 and anything faster than the fastest so far is nice” 🙂 Preparations had been going well, but a bit bumpy with the left calf issue that has bothered me the past 3 weeks before the race.

Actual: 3:04:32… PB on the route (this is the first time I run here, so PB it is J). No crazy time, but the ranking made me happy: 172th place (women), 35 (age category) and 1380 (total out of 40,418 participants completing the race…). So surely was a bit far from the time objective, but having a complaining calf from km15 does not give many options… Enough said: great race, superb support from the public of Chicago and with pre-race + mid-race conditions, I am satisfied! This was an experience really (especially before the start and the last 2 km…)

Race results:

Place (M/W) 172
place (ag) 35
total 1380 (of 40,418 participants!)
age/grade: 75.97% (2014 Stockholm 76.76 / Rotterdam 78.43 / Dubai 77.74 / 2013 Berlin 75.74/Stockholm:73.1/Boston:72.19/Dubai: 72.35/2012 Berlin:68.29/SF:65.66/London:66.47/Dubai:66.6)
time total (netto): 03:04:32
time total (brutto): 03:04:32
average pace: slow 🙂 (4:22 min/km)

Official splits

Split Net time (difference)
5K 20:48:00 20:48:00
10K 41:46:00 20:58:00
15K 01:02:54 21:08:00
20K 01:24:36 21:42:00
Half mara 01:29:14
25K 01:46:34 21:58:00
30K 02:09:02 22:28:00
35K 02:31:54 22:52:00
40K 02:54:57 23:03:00
Marathon 03:04:32

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

M Day-2 & -1

Little reminder: pretty late arrival in Chicago on Friday before the race due to issue with the air traffic control. Made my arrival after midnight instead of 8pm… Good I am an easy sleeper on plane 🙂 Saturday was dedicated to…walking !!! Walked to the Hilton hotel for taking the bus to the expo. Boston marathon feeling to be only runners in a school bus to somewhere J Pick up of the BIB (cool to be in the #1 pick-up area out of 50). Then walking around with Tricky in the expo. Found sunglasses and off to Starbucks for hot soychocolate and a pain au chocolat and headed home. Walk back home. Finally met my host, a bit of chat and headed out there for final run. Took the subway to the McCormick Place (Chinatown) and ran the last 2+km on Michigan avenue + to the finish line. Good. Now back home…via a bit of tomorrow’s race on Adams’ street (this is so powerful to see those blue stripes on the pavement…). Back home, shower and hunting for food. Discarded the Italian close to home as it looked mostly pizza and I wanted pasta. Could not find my way to Little Italy 😦 and stupidly walked and walked and walked to find back the Vapiano I saw while running…not knowing it would take me back to close to Millenium Park. Food. Linguine Bolognese. Safe choice. Took forever to walk back home as I took wrong sense and got North instead of heading to Greektown. Really annoying to add all those km in the feet. Whatever. Back home. Chilling out. Slept a bit. And prepared my gear and review the map for tomorrow. Double check where to drink and take the gels as well. Cold shower, massage of the legs and headed to bed.

Before the race

Started early, with the alarm ringing 3:20am. Once again this feeling of shouting “who set this stupid alarm so early” reached the mind, not knowing really WHY I should be going up that early. Quickly settling with myself that it was time to get ready. Had been in bed around 10:30pm but took a little while before sleeping deep and definitely was deeply in dreamland when it rang! Oat-porridge (well, half a portion as looking at the full portion made my stomach a bit unhappy) + Nesquick milk (could not find less than extra large soy milk bottle so I bought the day before a little bottle of chocolate milk which I know my stomach had taken fine before). Green mix with apple juice as well. And a banana. And back to bed.

4:00am (and every 30minutes after that) – drinking alternatively Gatorade and water. Making the mouth a bit dry to have Gatorade directly in the morning, but you gotta to what you gotta do, right? 5:30am – final drinking and off to the shower (cold). Getting ready. Added my stuff in the transparent plastic bag for the race. Wrote the expected splits on my hand (decided for the fastest pace :)) and it was already after 6am and I was therefore late according to my schedule…

Wishlist for Christmas...

Wishlist for Christmas…

06:20am – Headed to Grant park in the dark and under the light of the city. Nice in the air. Jogged my way to the start. Alone at first, getting some “good luck” from policemen already in place for the next to start event of the day (aka the Chicago marathon J). Lots of car traffic at this time of the day…a Sunday! The closest to the park, the more pedestrians to meet and most of them (if not all of them) were of my kind: runners J Still jogging easy to the start. Had a 7:30am start, but being in the American Development program I had to be in the tent and changed before 7:00am to head to the start before the Elite. So yes, I was late. Same nice feeling as other great marathons starting early in the morning, seeing this wave of people moving towards one spot. Soooo extremely nice. Found my way to Gate 1. Quick chat with two guys in the queue. One congratulate me to be in the American Development program. He is also aiming for sub3, starting in corral B. A funny chick is asking to an official volunteer whether there is an “express lane” to the corrals J Made us laugh a bit. I could do with an “express lane to the finish line” if there is any! Gate 1 is reached, turning a bit around to find the tent of the American Development program. Really cool! Special entrance and there you can see those crazy-fast people already warming up in a specific separated area. Trying to spot some of the elite, but honestly they ALL look fast to my eyes. To the tent, choosing a table in the corner, taking off my warm clothes and the speaker sounds already that we have 7 minutes (yes, SEVEN!) before we leave the tent to the start… Fastest un-clothing ever, anti-chaffing cream where it is supposed to, massage of the calve with chilli cream, asked for a before race photo and closing my bag. Fastest stop at the loo ever (great to be in this American development program as the area is sealed and aaaaaall the porta potty are for us (for now). No queue. Washing my hands with alcohol gel and remembering that I have my splits and gel time on my hands… They are fading away already… and we have not started the race yet… Aaaaahhh…We are leaving now…

Morning on the run towards the start...

Morning on the run towards the start…

Still time enough for some more pics...

Still time enough for some more pics…

Finally reaching my gate...and the long queue

Finally reaching my gate…and the long queue

the "non-fast" lane :)

the “non-fast” lane 🙂

towards the start (I think...)

towards the start (I think…)

6:46... not much time left to reach my tent...

6:46… not much time left to reach my tent…

The "fast and serious" ones warming up...

The “fast and serious” ones warming up…

"Blurry" me in the tent before start

“Blurry” me in the tent before start

07:00am – an official get us to the start through a little passage. Getting a cheering hi from Tricky on the other side of the hedge and then it becomes all quiet (kind of) in the head. Very cool. We are placed in a start corral right behind the elite wheelchairs runners. So, here I am. Chicago marathon 2014. First line. Don’t even dare looking behind me. 40,000+ are supposed to be behind me. Listening a bit to the chat all-around. To the gal being asked how she will do today “Oooh, aiming for 2:39 if this is a bad day” she answers and the guys asking her answering back “Yeaaah, such days happen as well. Then I would do probably 2:26-29. Good luck to you then and hope for a good day”… Hmmmm…. OOOOOOOOKAAAAAAYYYY…. I feel COMPLETELY misplaced here. I KNOW there are fast people, I have SEEN some, I saw that in Chicago there ARE fast chicks (100 first last year were sub3), but this? Seriously? Should I move back to the next corral? Some of the girls are looking so tiny and cool. And all are talking sub 3 (nooo. Sorry, not “sub3”, but sub2.50 (for the slowest…)). Does not matter. I did qualify for this group, so I have right to a spot here. The American Development program is a specific one recognizing some of the athletes that have a good regional or national level but not on elite-level. They also accept international runners in this corral (as long as you do the qualification time, which I did). OK, I’m in. Checking for the third time my laces on my shoes and then doing the stupid thing of checking how my calve are… which results in my left calf not being happy. Noooo. Not now. In 42km it will be fine, but not BEFORE the start, I think. Too late for withdrawing. Not that I would have done it anyway, but seriously putting a shield on the part of my brain which KNOW that there is something not good in this left calf. I choose to ignore it. If running fast enough, it won’t hurt. Just have to do it for the full marathon distance… Hmmm, ok, then. Game on!

7:17am – National anthem is sung. That.is.so.beautiful. The sun going up in the skies, this angelic voice singing. The tears are actually coming to my eyes. Same feeling before start as in Chicago and Boston when this song hit the air. Could just stay here for a while…

7:20am – Start of the wheelchair race. Strangely did not hear the gun-shot of the start. Just saw them starting. Then runners with disabilities are feeling the place left. And we are actually asked to move to the close-by corral to be behind the elites…WHAT? And we all thought we would be starting in the lane parallel to the elites (like group C in Rotterdam – see race report) L Finding my way to a nice spot close to the start line. Can see some of the elite, like the guy who won Rotterdam this year. SECOND time I see him (last time he had a large smile on his face and was just passing km40 at Rotterdam…when I was heading to km30…) and the little gal who won last year the Chicago marathon and the Boston marathon this year. She is smiling already 🙂

7:28am – the air feels loaded now and there are less and less people talking. Is there anything happening soon? The music is still on.

7:29am – on my watch. It is quiet now. No more music. Waiting for the countdown to start….

The race

07:30am – I noted an official raising the hand and saying quietly (he is a few meters from me) that the start is soon….and it IS the start! Did not hear any start shot whatsoever. But all runners are moving and I press my watch right away (being in the American Development program, this is the brutto time that is taken. So as good to be 1) as close to the start line as possible and 2) start the watch on time). No real push, but once again this wonderful wave feeling towards one goal: the finish line (which ironically is literally a km or so BEHIND us… we will just take a little detour of 42.2km before getting there… :)). Passed by many, I am careful not to get a too fast pace from start. Thought that if I can maintain a 4:08/10 until half way, then I should still be in good shape for either continuing on same pace or derive a little bit (and still have good chance for a nice time). The start feels like it is going a little up towards…a TUNNEL! Now I cannot remember having read how long is this tunnel, but really hopes that the GPS won’t disappear already so early in the race. And it seems fine. A bit tricky to run in the dark there. Already the runners are spread across the whole tunnel. Lots of place for everyone. Hearing a chick beside me recommending to a friend to run “ON” the blue dotted line because “someone told me this is the shortest path to the finish line”. I smile to this comment 🙂 Breathing under the tunnel is quite ok, but not perfect. But soon it is over and the sunrays are upon us. Km1 is reached after taking our first turn left (Chicago has 31 “90-degrees” turns…and still is one of the fastest races on this earth!). Mile 1 is passed in 06:30. Which I think is a bit fast. But this is not crazy fast. So ok. My watch is as well showing 1.6km at this mile1-mark. So no GPS issue. And new turn into State street. This is magnificent already. It is 7:30am. A Sunday. And your ears are submerged by the shouting and cheering of the people all here in the street. Really? Just for us? Wow! That.is.cool! Down down down the street and new turn to Jackson Blvd and then to LaSalle street. (Yes, I know. I studied “a bit” the map and know – almost by heart – which street to pass and when.  But mostly in the middle of the city.)

Mile 2 is passed in approx. 13min +. Still fine pace I think. Have skipped the first aid station. The plan is alternate energy and water until half way. So I am taking Gatorade at the second aid station. This is a bit after the 5km mark. But I never SEE the 5K-mark 😦 My watch has been beeping and yes I know the 5K is supposed to be a little bit after the mile 3-mark, but still. Have I missed as well the time-matt? And here comes the lady holding a … 6km-mark sign… NOooooo, I am almost telling her. 6km-mark is a bit before where you staaaaaand…. Heading forward. Looking good. It is not too fast and not slow either. Cruising pace and I like it. Can be going well today. Entering Lincoln park (already?). And second aid station. Water it is. Those aid-stations are incredible: loooooong, on both sides of the road, soooo many people giving the energy drink first and then the water and not only that… they are CHEERING as well (surely, I think by then, that it is because it is the start, they are just not tired yet… but it is actually like that for ALL aid stations on the course!!! THUMBS UP FOR THOSE VOLUNTEERS REALLY!). Can’t tell I really enjoy the scenery in the park. Having three chicks in front of me, which I am following closely. Close enough to hear they are chatting about all and nothing. 4:06min-tempo and those gals are having a “chat-tempo” 🙂 Running for a while behind them, close to them, passing them, passed by them. All good. And all with the sun shining on our side. Just feeling that the stretch to mile 7 will never end… And then after that I cannot see the next turn left coming either. Have they changed the route, I thought? This part is run with the motorway on the right-hand side. Can remember this from the youtube video I checked before the race 🙂 Aaaaand the turn arrives….aaaaand the next as well. And I am SOOO happy to see mile 8 mark appearing and the aid-station as well. The windy part is arriving. And no one to get the back to. Aaaaa! I don’t like this. Need to accelerate or to slow down a bit. Not a chance. I’ll run on my own then. Have even the time to read some of the many posters along the way. I like the “I thought they said 2.62 mile” or “You can run slower tomorrow when no one is watching”. Other original ones are “Smile if you’ve peed in your pants” or “In our eyes, you are all Kenyans” or “My friends are running faster than yours”.  Or “WTF??? = Where is The Finish line???” (he he he, cheering people CAN be so creative!). I also liked running and hearing the crowd cheering for “James”. Must be a famous guy this one, I thought, but did not dare to turn and check. When he passed me, he had simply (daaaa!) written his name on his tshirt. This made the trick! And surely I got a large smile from him when he passed me 🙂 I even enjoy being passed sometimes! Here right after mile 8 and reaching the aid station, I think (?) I mistakenly took some Gatorade instead of water. But redeemed myself (!) by taking some water right after 🙂 New stretch to half-way. Well, I think more “up to km20 and it will be soon finished”. Reaching km15 ain’t a dance in the park (we had left Lincoln Park anyway…ha ha ha :)). The left calf felt a bit and I don’t like it. No stop though. I am still on a good time and this is more a “feeling” than an “ache”. First thought (of many during the rest of the race) saying “if the calf gonna explode, it won’t be helpful at all (not now and not ever after)…better do regular check on this”. Energy drink at the aid station after km15. The km-marks are now 100/150m away from my Garmin-“beeps”. So I lap the time when coming to 15km. Feeling still fine (apart from this *#%%&! calf). Trying to see the Willis Tower (which is the new name of the Sears Tower for anyone asking…). I am still a bit behind the now-“two chicks with the “4.06min-chat-tempo”. One of them has dropped behind and is behind me slightly. Not many gals passing by, but enough for me to think that this is extra place in the finish which I will have to get before the end. More energy at the aid-station after mile 10. Cheering is just continuing on and on and on. And I liked this looooong stretch on Wells street. Especially for 1) being a looooong straight stretch and 2) passing again Ohio St, which is one of my reference mark for saying “soon to the 20km-mark”. Skipping all aid-stations after this one and just running. Which is fine, but now the calf is not happy and says it clearly. [Take a towel in your hand and hold it loose (each hand on each extremity). Then pull to straighten it. And pull a bit more (like it feels it is going to break). Yap. You have now what it felt in my calf.] Good for me that, by now, the right front thigh is happily cramping a bit. So I can balance my thoughts on both sides of the body 🙂 ANYTHING but thinking of the pain itself. Km20 is reached and I see that I am not gonna make my planned 2:56 and not even 2:58. Even though for this later one, it looks still “kind-of ok”, I know myself and that I won’t hold this pace one more half of the race. Smile on the face and turning into Adams street. I KNOW THIS STREET! Have ran it yesterday (and walked in it later the same day when I lost my path in the nice city of Chicago…). Being passed by a Swedish chick from Hasselby. Heja Sverige 🙂 Had been passed already by two Swedish guys before that and they cheered for me. So I am just passing it on as well 🙂 Passing the bridge (Ooooooops. Almost falling there. Good they had those mats on the bridge btw to cover the holes) and seeing the mile 13 mark. It was not there yesterday and I am so happy to see it. Push push push and the 13.1mile mark is there. 1:29-something. Sub3 won’t work this time. Just make it to the finish line and keep this smile on the face J

SECOND HALF

Adams Street is just straight and a long stretch, meaning I.like.it. OK, I would have liked it even more without this stupid calf pain, but I have agreed with myself (!) to get this over with. Surprisingly, having passed the half-way mark is giving me extra strength (not that it shows on the pace, but at least I know I am less than 21km away from the finish line 🙂 ANYTHING will work for motivating the mind!). Greektown is crazy. Cheering is just everywhere. They had surely been there for a while, but still…GUYS! IT IS SUNDAY!!! Trying to see if I can recognize my hosts in the crowd, but too many are shouting. Taking first gel at the aid station before mile 14. Beurk. Orange sticky stuff in the mouth. Not good. Thanks for the water (which I take quite well actually. Thoughts I have by now is that the drinking at aid stations has been working quite well. Apart from one where I got some energy drink in the nose…). Have also thrown water on the left calf & knee at all aid stations since it started to feel unhappy. At least for a liiiiiittle while, the cold feels it helps.

Turn left at the end of Adams Street, a bit quieter (which is appreciated actually) and one more turn (have stopped counting down the 90-degrees turns after Lasalle Street….). New aid station (already?) and energy drink. And water. I actually walk there. Around km25. Not because I am tired. Far from that. But I want to feel how my calf is. And it is hard like stone. The right one is also hard, but can be massaged a bit. Not the left one. OK. I skip touching it until the end. The 3:00-group is catching up on me and I could not care less. I just want to get to the finish line in one piece and having a calf that can still carry me home. There will be other races. And the most important: I am still happy running 🙂 Taking my second gel at the next aid-station. Once more, incredible disgusting stuff with orange taste in the mouth. Difficult to swallow even. Water water and more water. I am happily cruising towards the end. My watch indicate 4:12 but I know that it is at least 4:16-pace. Don’t care. No, actually. I do care. But it just does not matter. I am closer and closer to km30 and I like it. Warm becomes warmer. Decide to lift my singlet and risk to have a cold stomach. But would not care less. I am warm by now. More turns. More energy drink. In Little Italy there is a street towards University Village where we got cheering from both sides and so close to us that the ears are close to exploding! Thanks anyway. Keeping my lips smiling! Km30 is reached. 12km to go. Nothing. A morning run. A “back from work” run after a long Monday. Just have to make it to km32 and then I can start racing, I thought. I will have done a nice 32km-long run and finish strong with a 10K-race 🙂 Yap! Still believing in my strength to carry me to the end! Water at the next aid-station. Cannot tell that I noticed the “no man’s land” of “half-way to km32” in this race. There has been sooooo many cheering all the way, that I never felt alone, whatsoever. Probably one of the few races I can recall feeling this way. Reaching km32, I even think “where is the limit of the no man’s land? What is before or after km32-mark?”. Energy at the next station and finally crossing the water one last time (I was soooooo looking forward to this… Felt surely like rubbish then on this final bridge (it DOES feel like an uphill), but did not matter. It.was.the.last.crossing.of.the.river!). One more turn and tried to keep up with the two gals that passed me on the bridge. Energy gel. Good this time. Cola-taste. OK, it taste disgusting, but at least it was liquid! Long stretch along the road and towards Chinatown. Gosh, this felt so great hearing my watch beeping km35. My (tired) brain has calculated “down” the km left. And now it is 7 to go. THIS.IS.NOTHING. Because in a short short while, I will be at km40 (and yes I knew it was 5km to go to km40, but this is how my brain is reasoning at this particular moment. No comment needed 🙂 I let it work its way towards the finish!). Energy drink and water at the aid station after mile 22. A bit boring stretch there I have to recognize. Did not get much energy but from the sun in the face (should think of some ways of using the sun energy when I run…). One more turn and one more and one more and… WHEN.WILL.THIS.EVER.FINISH?!?!? I WANT TO BE IN MICHIGAN AVENUE NOW! I DESERVE IT! And suddenly a last turn and here it is. Cannot recognize it directly as I never went than far south. But when taking my final gel after mile 24, I know… I know it is soon finished. Mile 24 is only 2.2 miles away. Which my brain cannot calculate in km, but does not matter. It sounds short and easy anyway. Passing McCormick Expo on the right and I.AM.HAPPY. Because I know the rest of the route.

By km40 I cannot understand what is happening with those legs of mine. We are now not many runners (well, we might be many but I cannot see a lot in front of me and the avenue is soooooo large that we have the place we need!). I feel like flying. Surely not a WR-pace but I don’t care. I am happy (did I say it already?). I have only one goal now. Passing people before the finish line. And for once, there are gals ahead of me. They look tired. They MUST look tired. I am getting closer and being a good runner, I even cheer them and others when passing by. I hear  more and more my number – 435- go for it. Not sure I thank the people for that, but gosh, this feels good. Because it must look good, right? Otherwise they would not be cheering, right? Passing the gal with black short shorts and blue singlet. One done. Paaaaaaaaasssing the other gal with the rainbow socks. And one more done. Gosh, the next one is accelerating or is it me slowing down? Passing the 25mile sign and then the 25.2mile sign. CAN’T THEY RIGHT 1KM TO GO? My brain does like the “1” in “1 mile to go” but it does not correspond to any mark I know. But here it comes. The “800m to go” sign. Yoooooohooo! Soon there. And behind me this guy running is cheering all other runners: “Come on, the finish is over there on the other side of the bridge. You can do it. Don’t stop now”. (And no, this is not my brain talking. The guy is REALLY there). This gal ahead of me is tricky to get. The little bridge to the finish line does feel in the legs, but by now my feet ain’t touching the ground any longer. My arms are balancing so like crazy. This is the finish. Smile right and left for the guys taking pictures. And passing her and…nooooo there is another chick ahead of me. 200m to go. Can make it. Can make it. Won’t make it. Can make it. Don’t care less. The clock is under 3:05 and that just feels good. And HERE.IT.IS.FINISHED

Official time received later: 3:04:32 (same as on my watch 🙂 )

 

Smiling under the sun - done!

Smiling under the sun – done!

Well-deserved medal :)

Well-deserved medal 🙂

Smiling me after the finish line, the massage and a bit of food in the tummy (with the skyscrapers in the background...)

Smiling me after the finish line, the massage and a bit of food in the tummy
(with the skyscrapers in the background…)

AFTER THE FINISH LINE

Not much happens or so much happens… thanking the rainbow socks girl. Getting a few smiles but lots of people seem to be in pain. No wonder… YOU HAVE ARRIVED BEFORE ME!!! You were too fast. Learn this! 🙂 Walking, walking and walking more. Getting my space blanket and heading forward. Medal with extra cheering from the lady giving it to me saying she likes it so much to see women crossing the finish line 🙂 Sounds cool indeed. More walking. Getting my goodie bag. Grab a banana. Getting some protein drink (and yes vanilla taste is disgusting! Even after a marathon!). Getting a plastic bag full with ice and my knee and calf thanks for it. But I do not stop. Unsure I would be able to start walking again. Heading forward and more and more… are we going to do the full race again, I thought? ( I need carbs, because the brain does not think straight now!). Finally getting my way to Buckingham fountain. So nice and sunny. Forgotten the wind I felt during the race. Now it is finished and it is sunny. A bit painful to walk, but does not matter we ALL walk the same way “penguin-style” 🙂 More walk and more walk. And the post-race party field is in sight. As well as the crowd waiting for their runners…and before that 4 terrible steps to walk down… sounding like ouch ouch ouch and ouch (and not just for me but for the guys before as well :). We understand each other!). Reaching the massage tent. Giving my name, getting a table with two gals and hop on the stomach for massage. Niiiiiiice! Getting to the American Development tent. So much more people than this morning and this sun! What a sun! Showing my BIB on my bare stomach and getting my bag back. Walking slowly the few meters to the grass and after having dropped my stuff on the ground, asking a nice guy to take a few pics (always good to do it when the adrenaline kick of the finish line is still keeping all levels up as well as the smile. Pain is no longer an issue. Distance is no longer a problem. All is good now…for a little while :)). Now I can sit (!) on the warm asphalt. Taking of my shoes and socks and sending the few sms required. Then the fun part arrives (always try to have fun…): getting off those somehow sweaty clothes and get into fresh ones. Yoga postures are far from being easy and I would dare anyone to say they are tougher than trying to get undressed and dressed after running a full marathon. Anyhow, got into new clothes. Enjoyed a bit of the sun for a while and then decided it was time to head back home. A good race in a nice and sunny city. Good way to end the week, indeed!

After the race

Back home. Walking with the most proud smile on my face (ok, maybe it is pain making me smiling, but the mind does not get it and the people around neither!). Receiving so many “good job” and “congratulations” on the way back home. The legs are feeling fine. I am happy. Crossing Hulsted street where some runners are still there. Wow, I am even more happy and stopping for a short while to cheer for them. They all look good to me. Finally home. Cold shower (does not matter as the body feels nothing by now – well, this is not correct. Cold water IS cold water!). Into fresh clothes and then resting a bit with the legs upright. Hmmm, that feels good not to do anything at all…until I have to move a bit to write email in the business center downstairs (the wifi is still not back at home). Feels like 187 years old… but still smiling (so it cannot be THAT bad). After resting, heading to Starbucks for hot soychocolate and a pecan tart. Meeting Tricky and pizza for celebration. Add to this, 2 pints of coke. Yapp, calories are the least of our concerns this evening. We just need food and chat non-stop of what we’ve been through.

THIS.WAS.A.GREAT.DAY…AGAIN!

on the way back home under the sun

on the way back home under the sun

still running...

still running…

Celebration maxi "meat and more meat pizza"

Celebration maxi “meat and more meat pizza”

*******

Weather: Nice in the air at start (8ºC according to Garmin. OK it would have been good to have a little blanket like the “2:39-on-a-bad-day” gal was having and to throw before start). Pretty nice from the moment we started running. A  bit windy on the way down South. But all good overall. Saw the temperature signs along the road showing 11ºC, 14ºC, 62ºF, 71ºF, 52ºF and not in this order probably…

Food:

> before: oat porridge +nesquick milk+banana + green mix/apple juice @3:30am / Gatorade&water alternate every 30min
> during: Vitargo gel @km13.9, 26.4, 33.6 & 38.9 (i.e. aid stations #10,12,16 & 19) – energy drink (Gatorade) at stations 2,4,6,7,11,13,15,17 and water at the other aid stations (Dextrosol: can recall taking two dextrosol around the end and close to an aid station but don’t know when exactly. Must be the one before the last gel)
> right after: banana + 2*Gatorade protein drink.

> late after (5pm?): garlic bread+salsa + 2 slices of “meat and more meat” pizza shared with Tricky+2 pints of coke…

Gear: Moremiles short shorts (2), MIK Singlet, arm sleeves and  blue sunglasses (the new ones). Shoes felt perfect. Once again they felt like nothing. Was a bit anxious that the Achilles heels would feel afterwards, but nope. Nothing. They are good shoes. No, GREAT shoes J
> outfit was perfect for the weather. Could even have run with my calve sleeves if they were not that “thick”. It would have been good with some support, but would have been way too warm really.

Shoes: ADIDAS AdiZero Adios Boost orange

16/ here comes the tricky part again. Until km20, the effort was a good 14/15. No pushing nor extreme effort. To reach halfway it required a bit more than that. But was it effort level higher? Or was it the pain that increased? Because by not pushing more nor accelerating, the effort was not increasing much. Surely have the thoughts of stopping juuuuuust for a little while crossed my mind a few time, but definitely would not set a 17 as overall effort not even for the part where the pain was higher (NOTE: it was more some ache than pure pain. Pure pain would have been to push harder and stupidly think I would make it unharmed… By not pushing much, the pain was contained and the effort remained “low” ore decent). So strong 15/low 16 average I would say even though might have reached 16 during a few km before km25 and then went down to 15 after the 3:00-group passed me. Good level of effort for this result. The final 2 km did see an acceleration but effort-wise it did not feel high – mostly because it was not “high” to start with. As a sign was showing during the race “if you haven’t peed in your pants yet, that means you are not running fast enough!”. So yapp… probably I did not run fast enough… 🙂

Pain level: Nothing from start. Even though had felt a bit in the left calf before start, it did not feel anything until km15 or so. This is those things that if you do not touch there is no pain. As soon as you touch, THEN it is painful. Conclusion: do NOT touch! 🙂 No excruciating pain as I felt in the knee during Stockholm. Was smart enough for not pushing at all after km25. There will be other races for achieving faster times. I don’t have any other calf….

********
SUMMARY:

Good race! With those weather conditions, I would have loved to write “GREAT race”, but the body felt otherwise. And the mind was smart enough for not asking more than necessary for this time. Final race of the season, it would have been nice to have a little better time, but once again, finishing was an accomplishment in itself. And the time is decent after all. As said “long run until km32 and then 10K-race” J Feeling great to see the first half was stable and very close to the previous race in Stockholm. Definitely got caught in calf-problem from km20 onwards. Still having enough strength to finish the last 2km in a decent 4:10-tempo and final 200m in 4:02 J a bit of order in this world, please J What went really good was the carboloading, no problem with stomach (apart from cramp the first day drinking Gatorade…probably too much in too short time), good pre-race day (apart from the 15+km walked & run…I know I know…)… I.AM.HAPPY. Crossing this particular finish line made me feeling in love with the world! (thanks Mr Sun for shining down on me (and all the other runners!).

Support for the crowd? Once again, they get my full points. Awesome. Top notch. More than brilliant. Setting this race to the same high level point as London marathon. Both got my favorite times with the crowd. I just never felt alone. And if I did, the crowd put be back on track so fast that I did not noticed it. THANKS!

First half went as planned until slowing down around km20. Well-controlled, decided from start NOT to go fast as I did in Rotterdam, but nicely and easy. Which worked well. Stability is the word for this first part of the race. Hanging along and would have very much like to have some running buddies to run with for conversation J Second half went as planned with the “reviewed plan”. So fine by me this half too!

New distribution of thank-you and more: for the supporting words, the trainings, the cheering, the laughs and other runs over lunch or early morning…. Just pick! As usual there are limits you believe cannot be pushed but they are. Not always in terms of time or distance. But of “will to finish”. All finishers get stronger just by crossing this finish line (and I got a rush of love at this time 🙂). So once again: THANKS!

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

A few “after-race thoughts”

NOTE: the body felt all good during the week before the race. Surely a pain when touching the left calf right before start. Still not thinking it was unsmart to start. With the knee pain in Stockholm, this was stupid to start. But not this day. Once again, listened to the body and went along with what it could give for today.

NOTE: warmup? Totally inexistent. Surely had jogged to the start, but no real warmup. Not an issue really I think. Felt ok.

NOTE: Energy/refuelling during the race? Once again, felt it worked great. A bit tricky to keep up with which station to get what, but apart from one station which I think I took incorrectly form what I had planned, all worked as on rail. Good mix. Was it too much? Don’t know. Kick at km 39? Worked as a charm!

NOTE: Vitargo gel in the sport-bra? NOT WORKING! This has to change really. No burn mark this time (had cut the sharp edge and had them in a sock), but still. Probably need to change brand for my gels to have smaller and more practical ones.

NOTE: Chicago is definitely on my list of “to be run again”. Unsure if it is that fast for my taste, but next time I’ll be ready to take on the windy city as it should be!


Race Report – Stockholm Half marathon 2014 – 2014/09/13

Planned: sub90 and if all good sub88 would be nice (of course all under is mostly welcome!)

Actual: 1:28:38…new PB on this route (he he he this is the first time I am running it = automatically PB!) 48th women and 36th in Swedish Championship of half marathon. Satisfied with the race, as a good rehearsal before next challenge 🙂 A bit faster than Göteborgsvarvet in May which has a similar profile (although different…).

Race results:

 

Official splits

Official splits

Totals
Place                  48 (46 – guntime)
Place (age)        39
Place (total)    533

Time total      01:28:38
Average pace 04.13 min/km

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BEFORE THE RACE

HM Day -3: Final quality run in the morning with intervals at 5:26am (only time available this day…) Form seems fine. Then…evening at the restaurant – ending with stomach cramps all evening and late at night.

HM Day-2: wake up with stomach cramps and have them coming back&forth all day 😦

HM Day-1: almost ok, at least no cramp. Travel to Stockholm. BIB pick-up with J and easy evening at home. Feeling good and relaxed.

HM Day:

2:37am – awaken shortly. Well rested. Definitely ready to run now! But a few hours left before going up. 07:42am – still too early. Quick visit to the bathroom. Maybe drank too much water yesterday. 08:00am – finally time to go up… Take anyway almost an hour before leaving the bed and getting into running gear. Quick morning run. Finally finding the correct way to the lake, promising myself to take a run there on Sunday if time allows before leaving to home.

09:20am – breakfast of large Earl Grey tea with honey, one egg, two small buns with raspberry jam. Breakfast for champions 🙂
Then chilling out rest of the morning. Listening to music, reading a bit, packing my bag to the race. This wait before afternoon race is killing me really!

1:30pm – Writing my splits on my hand: 1:25 1:27 and 1:30. (secretly writing 1:24-splits on the forearm, but I know I cannot see it all easily during the race anyway…). Am ready. Finally leaving with J. Train to the city then subway and a short walk to the sunniest place today, aka. Stockholm Kungsträgården. Full with runners everywhere. We are a bit ahead of schedule so as good to take a first stop to the loo before the queues become crazy long. Finally finding where to go for start, so we separate with J wishing both good luck to each other.

2:45pm – meeting other gals in the elite tent. Nice to have so many smiles at once. Even though don’t know half of them, that’s cool. Chatting with Karin S to see if I could join their group for  workout back at home and seems working well. Heard as well she will go to Chicago. Fun 🙂 meeting as well Caroline from Stockholm marathon, Lona from IF Linnéa, Mikaela K…

3:00pm – new stop to the loo and heading to the warm up area. Quick chat with the 1:24-pacesetters. One I recognize being the 3-hour pacesetter from Stockholm marathon. He aims for stable 3:59-tempo throughout the race. Not a chance I hold this. Warming up on the first 400m of the race. Slight slope, which I did not know… and then turn back. Then do a serie of up and down the street to reach almost 2km. Tempo pretty slow and the cool thing is having a male elite (the fast kind) warming up at the same pace and place as me. For once my warmup cannot be that bad, right? …

3:20pm – easily going back to the start area.  Final stop to the loo.  Chat with pacesetters. Then hi to Isabella Anderson (everybody must say hi to her and I felt I might destroy her concentration.). But it is so cool to see all the ladies who ran for the Swedish team in Zürich marathon (European Championship): Frida Lunden, Lena Eliasson, Annelie Johansson… Cool, really cool!  Dare even approaching Louise Wickner (ran in Dubai this year) and got the largest smile before start 🙂

3:25pm – already in the group heading for the start line. Drinking a bit left of Powerade. Cannot see any woman before me. Don’t dare this time to put myself in the front row. Looks already WAY outside my league. And all the fast ladies are calmly behind me… Doesn’t matter.  Feels good here. Adrenaline is high. Concentration at the top. Feels nice. Finally.

3:27pm – Aaaaaaaah! Final check to my shoe laces. All good. Feels like going into a shell and not hearing anything else but the guy telling us the countdown and that we should not rush…

3:29pm – … same guy who carefully back off from the front line, still telling us with his calm voice to take it easy and that there is plenty of time left…

THE RACE

3:30pm – start is given. Feeling a little push, like a human wave starting to move. But really nicely forward. Don’t feel any pressure to follow them anyway… and it feels during the first pretty slow 500m!!! Then right turn towards the tunnel, I begin to find the right speed but then we turn left into the tunnel. Not at all fun to run there. Loosing completely the little capacity I had to appreciate my pace.  Does not feel too fast though.  Tricky to breathe. A bit muggy in the air. The organisers really have to change this start!!! Hearing all the beeps from clocks loosing the GPS connection. Right before the end of the tunnel got passed by the 1:24-pacesetters. They are always cheering for me in Stockholm marathon so as good I return the favour 🙂 and get some cheering back too 😉 Finally outside the tunnel and reaching km2 a bit under 8 minutes. All good. Pressing lap in my watch to have a correct “km-time” after that. Then it is a few boring km from the central station towards km5. Do not like this part in the Stockholm marathon and this is the same today. Slowly upwards. Can still see the 1: 24-guys a bit ahead of me. Was passed by another couple of girls (i.e. the fastest had passed me before the last turn towards the tunnel already and two in the tunnel). Loosing time on the first water station because 1) had completely forgotten there was one so soon *!!!*, 2)  here was a big lump in front of me that just kindly (?!?!) stopped for a mug or two. Took two cups and threw on my head. Why?  Don’t ask! Nice and easy towards km5. Got them a little bit over 20min. Good, but already thinking this pace won’t hold for long… Mostly because I have NO IDEA of my pace. Not feeling fast nor slow. Can’t check the watch because it misses 4-500m due to the tunnel… So much for the confidence and “running by feeling”…
Noted that after paging the lap button at km2, most km-signs are like 50-70m after the beep of the watch anyway… A bit warm as well by now, so deciding to lift my singlet. By all means, Karin A could do this easily during her Rom marathon, I did not find it easy. Took the two lower security pins away and then lifted into my sport-bra. Soooo much nicer (and less warm). OK, the BIB on the sweaty stomach felt a bit sticky, but way better than having the singlet fully 🙂

Towards km10 was not at all fun. The route was as it was, but once again, I could not appreciate how and how fast I was running. No high effort either there. Just following the people before me. Am I really in a race? Felt comfortable strained. Whatever this may mean… ;P Second water station is not as bad as the first one but once again could not see it coming and skipped it. Passed two girls during the stretch to km10. Little bridge before km9 offered a VERY narrow passage with a hedge on one side separating from the road and the side of the bridge in the right side and it worked well running with the gal beside me but I thought if there are more people coming, it is gonna be a disaster. Took a gel at km9.3 but then came the waterstation quite far behind. Succeeded in grabbing two mugs of water (don’t ask how…) but not much goes into the mouth. Had passed by then the gal with blue singlet who was ahead of me since a while.  Pressed a bit to reach km10. Anything to keep the distance with 1:30 flags. 41:04. Have already lost 1minute but still have a little margin left.

Towards the castle was the continuous thought “I am in the middle of it. As good to finish this”. Don’t like the end of the long street towards km12 in Stockholm marathon (Norr Mälarstrand) aaaaand it was the same here. Was a bit alert around km11 to see if L and the boys had got enough time to reach the place for cheering. Nope. Hopefully they’ll be there for J when he passes here I thought. Moved along. Getting to a short paved stones part. No fun. Little bridge to the right, under the porch and then reaching finally the castle. I like this part in the marathon and same today. Felt nice with the crowd around. Crowd that I notice for the first time I think since the start of the race!!! THEN I began to feel good. Km13 I cheer for a guy looking pretty tired but my “Come on. Only 8km left” doesn’t seem to have the effect I expected (at least he did not curse at me…). Still ok when racing through the little tunnel of Slussen. After that, tried to raise the tempo (whatever it was by then). Really like this part during the marathon 🙂 Counting down the km and feeling good to be able to just run, run and run. Slower than planned for sure but still. Happy. Km15 at 1:02:28, when I was hoping to reach it at 1:00-1:01. Still a little time left before the 1:30-flags would be possibly passing me. Two girls had passed me during the time but I had them within short distance all the time.

Happy to reach km16 through passing under Västerbron 🙂 Those 2km to reach the km17? They disappeared just like that. Feeling so nice with the sun in the face. Inner peace has reached the building :-p Turning into the park, skipping the water station but taking some Dextrosol and then should reach soon the tough part of the race… But though, it was not directly. Well, it was more heavy, yes, but not tough. A little more narrow (and longer?) than Över Husargatan in Göteborgsvarvet, a bit crowded and a bit windy. But definitely not “tough”. Nor steep.  (Good that L had described it to me yesterday at dinner: “not steep, but long and not fast” 🙂 ). Two girls in front of me and it was the only and final goal I have then: follow them to the top and pass them before the finish line. The only mission which I would ever accept at this point of the race 🙂 By the time I am still thinkthis, arrives km19.5 (got a little scared when I saw the hill that continued forward but much steeper in front of me …. But we did fortunately turned left aaaaaaand downhill. Yooohoo!). Two turns and one lady passed. One left in front of me. And pressing really the strengths the legs still have (told you that I had no control about the effort put in the race so far… ). Got to shout a few times “Keep right” to guys who apparently thought it was ok to take the whole street to themselves. No time to be polite. Feeling so powerful to run down towards Slussen.  Reaching km20 at 1:24:10. 2min slower than hoped for but still ok sub90 / 89.

Crazy fun to run beside the runners reaching their km13 / 14 (in the other direction). Thought for myself “oh, have I already run this?” Would love to have cheered for them but honestly I only had one objective in my head which was to pass the last girl in front of me and then increase the pace if possible to the end. Finally passing the gal. She seemed to not be able to follow. And then one of the last left turn, I saw another girl (nooooo…. not one more!) but did not know how far we had left to the finish line. I was totally wrong in which bridge we would get to and was surprised with this left turn (as expected a right turn). HOW MUCH IS LEFT EXACTLY?!?! Run run run and run faster … Could see nothing else but the clock ticking in red: 1: 28: xx. You got it. The cheering from the guys that I passed is priceless. Just giving additional strengths. So cool and thanks! Tunnel vision. Nothing is more important than the red numbers up there!

1:28:38. 48th place (women) – 36th in Swedish Championships. I.am.happy.

Happy me after the finish line

Happy me after the finish line

nice medal

nice medal

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AFTER FINISH LINE

Have just the time to realise I have cruised the finish line and I am welcome by a few claps in the shoulders from guys arriving behind me and the largest smile from Staffan D in his red singlet. Best welcoming ever after a finish line. Then another great smile from a short-hair Gabriel in black. Perfect finish 🙂 Got to the elite tent. Picture time and quick chat 🙂
Changing gear in a way-too-small tent for so many gals. Congratulating all. Most of the ladies have run towards new personal best. (Which in practice I did too… as first run on this route he he he 🙂 ).
A bit of food. Checking when J would be arriving and he actually made it 2 minutes faster than I thought!!! Definitely something to celebrate! Back home and hot shower (stomach cramp since the arrival) and food and chilling in front of tv. Took a few hours to finally fall asleep. Good race day.

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Weather: nice and sunny. Perfect running weather. Garmin says at start: 18℃, Feels like 18℃, 13 km/h NE wind, Humidity 64%

Food:
> before: oat porridge +red juice+soymilk @12:30 / little left Powerade a few minutes before start
> during: Vitargo gel @km9.3, Dextrosol 2 @km13 & 17
> right agfer: Kex chokkad and banana. Protein drink.

Gear: ADIDAS Supernova blue line, MIK Singlet, blue sunglasses. Shoes felt perfect. Actually they did not feel at all! Very happy to have them

Shoes: ADIDAS AdiZero Adios Boost purple

17/ let’s be honest. This was no easy race, but when having the time to make a body check at several points during the race, thinking that “now I could be maybe slowing down, or not, or maybe”. Taking time to actually admire the sun reflecting its lights on the water… Nope. Full effort it was not. When seeing how the last two km could be finished – for sure it was downhill, but it does not always mean you can push towards the finish line, right?

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Summary: not easy route. Thought that sub90 could be completed without too much effort and sub88 possible. Lost the flow (if I had it at a time ever…) right from the start (after the tunnel) but managed to enjoy after Slussen (km13 +) to the end. After the finish line, I would have gladly continued for a while.
Third half marathon sub90 (not counting the first half of my three marathons this year). Super Happy? No. But satisfied that the form is here. The left knee could hold without complaining (a little feeling sometime but disappeared). The right hamstring never said anything, not even a whisper. Just to keep up the pace for one more half marathon and then I’m happily aiming to Chicago 🙂

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A few “after-race thoughts”

NOTE: Waterstation took far too much of my time. Not at all well disposed and no order with runners who just stop… Water was good to have due to the temperature and the sun.

NOTE: Warmup: ok, not much of a warmup, but actually I was happy to be able to run 2 easy km before the race. Not starting crazily cold then.

NOTE: Last 2km – long tough hill which I took carefully because everyone had said it should be taken this was. But same as in Göteborgsvarvet: nothing to be afraid of. Now I know it!

NOTE: Stomach cramps soon after the finish and a few hours afterwards too. Food and rest later in the day. Impossible to sleep until midnight.

 


Two weeks in one post…HOW will this work?… (still no laptop-week…)

OK, has been a bit quiet here, but seriously. Having no laptop does not make life easier. So let’s try to make a quick summary of all the good and bad things that happened during these last two weeks.

Week 04082014-10082014…

Back to vacations 🙂 Quite nice and enjoyable. Monday got its share of training with double run – easy morning recovery run (from the heavy long run the day before) and then in the evening I joined the Urban Tribes for a “Pace” workout. Easy warmup, 4km @5min/km and then back home. Probably should have skipped one of the runs…or both of them. Was pretty tired already in the morning and by bedtime it was tricky to get contact with me…SO tired I was! (not that much the head, but the whole body was out of energy really).

Therefore it was a well-deserved rest (Tues)day which followed. Check for the knee at the physiotherapist. All looking fine (well, at least not worse than before)., Rehab to continue every day or every second day (being stubborn and well-decided to get this knee back into place, I chose the first option…). Nothing but resting for this day, including a thai massage which was far from enjoyable, but afterwards it felt the body really needed this.

Wednesday arrived and it was time for intervals. Actually a bit odd-feeling as generally interval-day is Tuesday and/or Thursday. But other plans for those two days so as good to turn this Wednesday into what it was not! Fast 5min and then extra fast 1min – not that I am used to this! Really stable series and a crazy fast minute as well: Really pleased with the session…which made me exhausted to the bones…for the rest of the day! Took a lot of extra strength to even go for a walk in the afternoon and try to enjoy the little sun… late in bed…

…which made going up on Thursday even more difficult. THIS is the challenge of those days. You have a fixed time to follow and have to arrange the rest of the day all around it. Sounds like a military bootcamp, but nope. A nice outing in the islands to meet with friends and hopefully the sun as well. How to make this work with the training programme? The 5 o’clock ring signal did not last long… and the snooze button got tired as well… until the brain decided to call it the day and told the body to get ready for core and rehab. That would do for the day. Then breakfast, bicycling to the ferry. Quite snack waiting for the ferry (and noting duly… that I forgot to eat my own breakfast… great! one of those days….). And then we spent a nice day under the sun, with bath in the sea (not me), bicycling, checking the island viewpoints with a very accommodating host & kids 🙂 The tricky part to get back home (i.e. ferry and bike home) went actually pretty well…but all were dead tired when opening the home door and it was pretty much time for bed (even if early and on vacation…). A nice day on Earth!

Which made the Friday not starting too early. And nothing was working really for getting out and running. The “running is easy…only to jump into your shoes and hit the pavement” was definitely not the way it worked on Friday. Did my rehab and then nicely prepared myself to the second interval workout of the week. But something did not want me to start this workout. While waiting for my Garmin to find the satellites I was doing some eccentric heel raises and checking the workout on the watch…Surpriiiiiiiiise! NOT THERE. Back home and starting up the computer again, took forever so decided to enter the workout manually. All good. Back to the street waiting for the satellites and then the mp3 music died in my ears… Brilliant! back home for charging the battery enough for the workout. Prepared the lunch in the meantime and then time to go….reaching the street and noticing I forgot my water bottle…REAAAAAALLLLLY?!?!?!? OK, it was by then noon when I was planning to run at 10 o’clock… No need to say that the weather did not make me a favor… It had become way warmer/sunnier that I had thought. On the top of it I even felt hungry as I had eaten early for the workout of…TEN O’CLOCK! The energy levels were definitely not on the top. Still did warmup and stretched before a crazy workout. This was now time intervals and if the first serie went fine, I always think that it is anyway slow because the body need to acclimate to the training. The second serie went not too good and the lack of water + the heavy sun did not help really. I thought I’ll redeemed myself with the final serie… Third serie was even more rubbish than the second one…Yeeeeaaaaahhhhh! Time for final serie, this will be fine…all will be fine… Starting with a 3min interval slow like ….well, slow! NOOOOOOOO!!! this is NOT the way intervals work. Started the second interval of the final serie and this thing called “DIG DEEP, YOU STILL HAVE STRENGTH HIDDEN SOMEWHERE”, well, it just happened. By half of the interval the watch had been shouting enough to remind me how slow I was and this made me not too happy so, being the last one of its kind, as good to get all out for this interval…which actually worked!!! Second best interval among all four series…Time for the final one and this one was a hammered one! Tears afterwards and definitely feeling like laying down blank in the middle of the bike path (which I did not do as it was not really safe there…). Pretty emptied of strength after that. You know those slugs crossing the road sloooooooowly when it is raining…Yapp! this was me after the workout and for the rest of the day. (and here you have to take the slowest and laziest slug….).

Yaaaahhh… by now you might have guessed something was ongoing… Saturday started early, heavy and not too good. The scratching throat I had a few days earlier had disappeared (with all the gallons of tea+honey I drank?… no wonder it disappeared!). But little stubborn me still did her rehab and headed out for a recovery run. Easy-easy-easy until I reached km6 where the legs did not want to carry me much faster than the slow pace I already had and being 2km from home I did not want to take the tram (this is the emergency trick to take the tram…when there is an emergency, an accident or whatever…not when the LEGS don’t want to carry me any longer…). So stubbornly continued the workout (if can still be called this way…) with a power-walk for 2km. Even this felt slow. And being without tshirt was not helping (you are getting warm when running, but the pace of my power-walk was so slow it felt it was chilly out there). Back home, hot tea, hot shower, and ended under hot cover with fever for the rest of the day after GET had left. Yeaaaaah! perfect way of starting the weekend and ending one’s vacations…SICK! By bedtime it felt a little better, but feeling quite off anyway…

So it was with surprise that Sunday started with sun shining and enough strength for a 30km trail long run under the sun. Yes, I DID feel tired afterwards, but nicely tired. Directly to thai massage w/M after and then food food and more food. Felt I could eat for 5 persons after this long run. Nice indeed not to feel sick anymore and a much better way to end the week…

=> so was the week that preceded this one…

Week 11082014-17082014…

Back to work (for real this time…). As usually for a Monday (?), should be easy or rest. Took another chance at testing a Run Pace workout with the 5min-group. Was late for the workout so “my” warmup to the meeting point was more like an interval run…to see that we were three arrived and nobody else. Then a little easier run and the drills, before starting the run pace. First km was as usual slightly faster than planned, but ok. Second km was with a little slope and I chose to pass my group a little (because I am kind-of rubbish when running slow uphill…) and then another runner caught up with me and we ran at a faster pace than planned definitely. Got to the turning point and turned (!) and then the pace just kept on accelerating to finally end the final km at interval-pace. NOT GOOD! this was a recovery run for me… But so much fun 🙂 easy back home. Good start for the week.

SO to make things right, Tuesday started with an easy recovery run (a real one this time!). 8km – easy peasy pace before work. All good (and yes, it ALWAYS feels good when reaching the office and knowing you have already sweat more than what most of your colleagues will during a full day at work 😉 ) Quick pause mid-morning for knee rehab. End of workday and feeling pretty sluggish and not really tired, but needed some air for the brain to function correctly… So off I went. There is a race on Saturday next week (Midnight Run) and I decided to take the route but the other way around. Easy and nicely. Took aaaaaaall the slopes and the downs and seriously it felt really nice afterwards to have done this second run (even for the hilly parts!). Good sleep afterwards!

Wednesday was rest day. Nothing special. Working. A bit tired. But fine.

Then went up early on Thursday and seriously had to refrain myself for not going out running because I had planned to join the Run Tough workout after work. So rehab and core before work and then when finally completed the day, changed for running. Easy warmup to the meeting point, a bit of chatting and THEN… I understood what the word “TOUGH” meant for the workout… Got to do 5*600m followed by 4*300m at a specific pace. We were divided in different groups and I had the joy (!) to be alone in mine and had the instructor for just me. My personal pacesetter. Great! She was really cool to encourage and push and act as wind-shield when needed. After the 2 first 600s she noticed that I generally go all in at first and then slow down and then accelerate again. So she paced me so to start slow(er) and accelerate progressively (OK, it was NOT easy and I need practice!). Anyhow, this was a great workout, and surely my program was indicating more reps, but this was good enough for the day! Back home, second part of the knee rehab and bed. All good!

How would a Friday be without a bit or (early) running? Up early (unsure why, because I felt so nicely rested in the morning I thought I overslept!), light core exercises and off to do the Midnight Run route again, but the right way this time 🙂 Took the bike to close to the start as warm up, run the distance and then back home by bike. All nice and easy. 7:15am – 13km already done, just shower and light breakfast before work and that did the trick! Nice and easy day at work before the weekend started.

Surely the weekend is supposed (?) to be  for resting, but for runners there is often this long run-thing to place as good as possible somehow for not disturbing the peace of the rest of the people around you :). Saturday started with a long time-interval workout. CRAZY! Never did this workout (3*10min) but it was actually FUN (yaaaaah, ok, I recognize it…running might be enjoyable…from time to time 😛 ) What made this workout crazy is that the final interval was the fastest and with a pace comparable to fast 1km-intervals. Of course I am not the kind of “steady pace all the way” runner… so I started snail-slow-pace for accelerating and ending at 3:47-pace (which is the fastest pace I have had for 10min ever (I think). So surely nice workout. But why stopping the fun there? Sweat running all over the face when reaching home, quick stretch, quick shower, change of gear and biked to meeting point for training with IFK Göteborg Athletism club. Well, I joined for their warmup and took it as my cooldown. Pretty nice to see what a decent warmup should be… SO after that, bike home and rest (for real!). Easy afternoon, decided from out of the blue to do my knee rehab and then it was time for preparing dinner for friend company. And so Saturday had disappeared already! Almost faster as an interval…

Unfortunately the rain woke me up on Sunday morning. My plan A to run in the woods had been changed the day before to plan B run half the distance on asphalt and half the distance on a 1K-trail track. Then sms made my plan B to almost change back to plan A but the rain made me back off and choose plan C – full distance on asphalt BUT at steady pace (Yes, I can work on the parts that are identified as not really my strengths…). Having read a part in Szalkai’s book that for a 3:00-marathon the long run should be at 4:40min/km pace (talkable pace), there was NOT A CHANCE I would do that. I nicely chose to aim for a steady 5:00min/km-pace. Spent my morning watching the final men marathon of the European championship in Zürich. THIS is what I call inspiration. Having a guy running away from the group from km8 and dominating the race until km30/35 (?) and then quitting due to cramp/stomach…and having a race for the first place not really clear until the final 5km arrived. Marathon is just that: it REALLY starts after km30… Anyhow, happily inspired I left to my long run with my NEW SHOES! Yapp, Christmas in August. Two new pairs of volume-shoes had landed on Friday to my home. My choice went to ASICS GT-2000 2. Simply because the tighter model (GT-2000 (2A)) was not available anywhere and after checking the other model, I noted not too much difference. Probably not the best to take a new pair of shoes for a long run, but still. It has to start somewhere, right? So…how did the run go? well, 20km as planned, although at a pace of 4:42min/km… Unsure how it went as the first kms were close to 5min/km and it felt nice to keep it this way. The new music mix in the ears made all change really. I noted myself singing loudly “I will neeeeeeeever love again” during something like probably 10min or so, before the brain actually started to analyse what the sound coming out of my mouth was actually meaning!!!! So it can happen when running! And THEN arrive the crazy wonderful part that DJ Eclipse ALWAYS has in his mix, those parts that bring you so high you feel like flying…. And indeed I reached at this moment a downhill and once again the brain registered after a while that I was singing vocalises on a pretty high tons and that actually (!) sounded nice…and yes, I was as well running downhill with my arms imitating an aeroplane… No shame, No glory 🙂 SO much fun actually. Took 2-300m after this slope for being in a nice tailwind road and decided to skip the tshirt and that was even nicer to run. No need to say that the 5min/km plan was no longer in place. Ended anyway the run and spent as usual a bit of time resting with legs up and took an easy afternoon to finish this weekend. Resting indoors, because the rain Gods decided to turn the skies into showers during this day (apart from the time I was out apparently!).

 

That was it. Almost updated on all that happened training-wise for the past two weeks. Hopefully a laptop is on its way…

Keep on running!


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…