Running longer and faster… a few thoughts…

Posts tagged “rain

Race Report – Málagathon – 2016/12/04

Nice & sunny Friday, freezy Sunday and no race, finally getting miles under my feet…


Planned: training race on marathon distance. Not too slow…

Actual:……Race cancelled due to Red Alert and rain & flood of the worse kind since late 80’s… But this mattered not. Later on the same day, a marathon was run, all on my own on as much as possible following the original race route. 3:18:30. Not too bad for a training long run 🙂

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

M Day-5

No real carb depletion. This was a training race and time for testing a bit. Did reduce the amount of carbs in the food eaten, but did not go for zero carb. Felt all fine. Morning run went well on light feet and faster than expected for a distance run at 5am in -6°C…

M Day -4

Morning run at 5am and 6°C in a pitch black city still sleeping. Similar conditions to pre-Amsterdam. The only little problem was the left knee-cap which did feel a bit during warm up. Matters not. During the final interval/tempo workout following it, it went all well. The following day was however less fun, with the kneecap not really happy and forcing me to get back home from work right after lunch. Nothing around the kneecap (ie no runner’s knee, jumper’s knee or similar). This was ON the knee cap. Anyway, had time to fix the legs and get a pre-race massage. Laser treatment on the knee and the right Achille’s heel. Felt all ok, but did come back later the same day.

M Day-3

Second rest day for the week. Light carb breakfast and work. Then from lunch onwards the nicest (?) part of the marathon training…Carbo loading! Did not overdo it. Wanted to see how the body would react on Sunday. Evening travel went well…with a delayed flight of 30minutes and then delayed luggage delivery of 30 minutes. Made it barely to the train to Málaga center, forcing me to get a run on tired legs from a several hours trip. And nope. The knee cap did not like it, nor the right Achille’s. Found my way to my host’s place, host who was kind enough to remain awaken and welcome me at midnight… Quick shower and crashed down on my bed. Niiiiice!

M Day-2

Awaken early as this Friday was still a work day. Got my meetings online and it worked well. Enjoyed fully the sunshine coming through the open window. Took a break after morning meetings in order to get those legs of mine some fun under the sun. My home being quite close to the race route, I ran easy to the “km1” and then followed the route. Of course not running on the road as there were lots of cars! Did my run on the pavement, which unfortunately was not asphalted but with decorative bricks (or whatever it is called). Avoided running down in the tunnel around km3 (too many cars and no sidewalk there…) and then along the sea. Quick stop at Passeo Parque for taking pictures. Yes it was a bit sweaty. Very happy to have some sun, although it would make the race a bit tricky due to the apparent humidity. No worry I thought. Light rain is on the menu for Sunday… Quick back home, food while working (2 portions pasta worked well, with Aquarius sport drink which was what would apparently be served during the race). Later the afternoon, close the laptop for work and headed with the bus to Palacio de Desportes to pick up my BIB. Good it was two days before the race, because I walked a lot and too much! Got my BIB in a quite empty expo, but that is fine for me. Nice 3-digits number and my name on a blue background. Fast chick said the guy giving me the envelop 🙂 Then food shopping at the nearby Carrefour and back home when dark had already came down on the city. Feeling nice and ready. Nice and long chat with Lucas my host. A bit late in bed, but that is ok. Sunday is a long run, right?

M Day-1

Sleep-in was the plan. Awaken at 6am, it had to be corrected! Slept a bit more and then opened the eyes after 8:30am. Good. Took it very easy and was out on the pavement a bit before 10am. The plan was to run the final 6km of the race (as km36 to 39 were pretty close to my home. Found km36 and then just run. OMG, those legs of mine wanted to run…way faster than what the brain let them do! Lost a bit my way after getting in the city center around “km39”+ which meant running 4km longer than the plan. But that was ok. I could note that some city streets would be very slippery in case of rain for tomorrow. Nice in the air. Loved it. Back home and had a large breakfast. Then nothing but watching movies on my laptop. Resting 🙂 And lots of drinking (Gatorade and Aquarius). Took a short trip to the close-by Decathlon but was disappointed by the size and what the offered. For once (!) I left the store empty-handed. Got lots of Gatorade from Carrefour instead. And that was it. More movies. Did not feel tired (or was it all the sport-drinks that was keeping me awaken? Or the excitation of running for once a marathon as training? All-in-all, there was not a trace of stress in me!). Around midnight the eyes started to close themselves on their own. Good!

M DAY!!!!

At last!

Before the race

05:00am – awaken well-rested…kind of! The heavy rains had fallen since I went to bed and were still on when waking up. Breakfast of champions as usual (chia seeds, green mix, Gatorade as well as white bread with honey. Glass of water). And back to bed…

5:30&6:00am – same procedure as regular marathon race: water and Gatorade. Half-asleep still. But feeling fine. Decided to drink the last time at 6:30am (instead of having it at 7am). Just to see whether the blaster would prefer it this way 😛

6:59am – up and direction the shower. Eye drops for not having too dry eyes during the race (but with all the water falling, that should be fine!). Happily heard the rain stopped around 7:20am. Nice! Only wet streets then. Had the window wide opened and while getting myself ready I started to hear a strange noise. Cannot be… Yap! Crazy heavy rain falling from the skies! Reconsidered my outfit and added calve sleeves to the race outfit (MIK singlet, SOC shorts small trapeze and ADIDAS Adizero Adios Boost Purple (Quicky)). Sunglasses were to stay home as well as my mp3. Had decided that for training for real, it was as good to skip the mp3 and endure (!) the loneliness of the long distance runner during the race. Objective: get to km30 without problem, make it work until the end after that 🙂 3 gels in the back pocket, 2 final ones in the back of the sport bra and the Dextrosol in the front. All set! Packed my after-race gear to change to (hopefully) something dry. Did not feel completely ready, but well… it was time!

08:04am – Leaving home. Hearing the heavy rain still pouring out there. A couple of deep breath and hop! As usual being careful not to run in the water (easy under pouring rain…don’t ask!) and approximately 50m after having left the safe home, it just happened. PLAF! The largest pool ever seen and I was running right INTO it. OK, cursing shortly and then changed state of mind. It was better to make this a fun rainy experience than anything else, right? Put the largest smile on my face and started to run/jog to the start. Soaking wet, did not care about running in the water, making small comments to myself for pepping to the run to come. Yap. Motivation actually to the rooftop despite the crazy rains, the fact I missed a couple of streets and could not find my way to the start and finally reach the wardrobe, which were adequately (?) situated underground in a parking place. A bit warmer there, also it was not cold outside. Only wet! Took off my long sleeves and my light training jacket and left them in my bag with my change and left the bag to the functionaries. Remained in the garage, walking and trying to keep myself warm. Not too easy when I was already soaking wet (did I say it already?). Couple of pitstops in dark corners of the parking slot (I know, it was not nice, but hey…guys were standing and seriously urinating in the other corners, without even hiding). Then the rain became even harder (if it even was possible!). Had been in the garage for 10 minutes or so and a flood started to grow… everywhere! Water was actually climbing fast and the garage would be pretty cleaned shortly. Moved to the corner of the wardrobe that was still “dry”. Runners were running back and forth to warmup.

08:40am – ok in my plan I was to BE in the corral at 8:30am. But with this rain, I waited a bit longer, having no idea how far was the start from the wardrobe area. Decided to be brave and getting out and light jog/walk got me to the start approx..200m from there. Not as many runners as I expected for being so close to the start…

08:45am – Announce from the organization… a council was taking place and would be giving their decision for starting the race or not at 09:45am (WHAT? Did I hear correctly with my little Spanish understanding? In ONE hour?!?!?) and IF the race was to start, that it would be around 10:30am. OK, I needed to ask several Spanish guys to have this confirmed. And yes. I did understand properly…

08:55am – Left the start area and cross the street to get into a building where I could see the elites runners in the first floor, well-safe from the rain out there. And the wait started. I went more into the building. Could spot the 3:00-pacesetters. Good to know who to follow. Felt cold and close to freezing. Tried to get more inside the room. Well-intentioned Spanish runners asked me several times if I was fine and for sure, they got both a “Si si” and a large smile.

09:10am – Hearing a guy talking to the police (who was having the room right at the entrance of what was actually the City hall) and showing me. Could just smile back as I really did not get what he was talking about. Followed kindly the police officer and understood that I was actually not looking too good and was freezing to death. A police lady gave me a warm police jacket, made me sit in a room more in the inside. Another policeman brought me a warm cover and put it all around my legs and sat me on a chair. A third one brought an electric radiator and orientated it towards my legs. I was feeling like an ice cube and probably was looking like one too… The room was constantly having 2-3 policemen and one runner, who I understood a bit after was also a cop. The ambulance was called despite me telling them that everything was fine (with my blue lips and my teeth shaking each other). A guy came into the room and started to ask me how it was. I felt fine I said. But he took my hands and started to blow on them to warm them up. Ice cold they were compared to his. He noticed my wristband and asked me if this is what I was expecting to run and for sure, despite being a training race, I did have my sub3 wristband for motivation 🙂 He happened to be one of the 3:00-pacesetters. He told me with a large smile and very seriously that despite the decision for the start or no start of the race, that I should NOT be running. This is when I told them I came from Sweden. Lots of laughs followed. Was given hot water with sugar in it. The ambulance guys came and concluded that it was fine for me to go. Hypothermia was definitely the diagnose they had too. But I had apparently more colour by then.

10:00am – Took a while. Saw pictures of the floods and rain out there. The busses stuck in 1.5m water, the cars filled with water under tunnel… OK. No race then. The runner-policeman offered kindly to bring me home. I walked back to the wardrobe to get my bag. The rain was less heavy, but still. Got in the car after thanking warmly all the police people who took care of me. Got back home, thanking Paco the police runner and direction my room. Off with the soaking wet clothes and direction hot shower for a while. After that, right under the cover to get warmth back in the whole body.

1:10pm – Got enough watching movies on my laptop, so got up and out for a bit of food. No more rain. And no restaurant opening serving before 1:30pm. Ended at Burger King with a Whopper Jr meal with Coke. Back home and rested for a while more.

3:40pm – real bored of watching movies and laying in my bed, I changed to running gear. Had come to run a training race and the weather made it cancelled. It would not really stop me from running at all. OK, I thought that the hypothermia-part was not really fun but I considered I was good enough to run. Decided to get the first half of the race route and see after that how it was. Took 2 gels and 7 dextrosol with me. Ate a powerbar green apple gel right before leaving. Not the best prep for a run to have a burger in the stomach less than 2 hours before, but I was not racing… Ran easy to km1 of the race and then followed the route as planned. Of course running on the sidewalks. Not many cars nor people out there. The tunnel of km3 was empty of water by then. Down to the seaside and km5 and then turn left to run up towards the Passeo Parque. All fine. Felt that the legs were in a good mood. No check done on the watch. Just hearing the buzz of each km. Turned right to continue along the coast line towards km15. Not as flat as I expected. Not hilly neither! But those fake slow uphill it was. And running on the pavement with those decorative stones, half-slippery…Nope, nothing optimal. Music in the ear. All fine. Took 2 dextrosol at km10 and just continued. Made a bad calculation before km15 and continued instead of turning left, which made me run slightly longer and do a U-turn. No problem. A bit unsure of which road to take though, but I think I followed the correct road. Could definitely feel the light and nice downhill. Tried to run on the street as no car/bus were coming from the opposite direction. Reaching km20 and taking a gel (Melon). All fine. No water, but those ones felt ok with only in the mouth and extra saliva. Probably better WITH water, but had none. Got nice and easy to halfway in 1:38. Happy.

Continued towards the Passeo Parque, and made a quick pitstop in the portapotty still there from the expected morning race. BY then I had been running 22.6km (ie 500m more than the race route, kind of). Took a quick body check and it felt all fine. Therefore headed towards km26 which was back along the sea side. All fine apart from running on the those sidewalk which started to get on my knees. The left knee cap started to complain a bit around 26km, but I continued. Dexstrosol taken every km until km30. Reaching the track close to the stadium Palacio de Deportes, the grind was opened, the lights were off and the skies grey. I went inside and ran around as we would have done during the race. Well, I ran the full lap as only one grind was opened. During the race we would have came inside the track at one entrance, run 300m (?) and then out in the second entrance. The track was slippery like crazy and my pace slowed down very much as I did not want to fall. Had met a few runners along the way who apparently did the same as me. Nice to get some smiles and cheering from time to time. Because by km30 it was almost pitch black. I was tired of not knowing where to go. And my left kneecap was very painful. Well…not while running, but each time I stopped to check the map for the race route and then started again, it complained. Stubbornness being apparently the word of the day, I continued to run along avenida Vasquez, knowing it was not fully as the race route, but at least I would get to Avenida de Juan XXIII which I knew and then get to km36 which I already knew well. Hurt my left ankle when going down a pavement without seeing it. Continued to run. Felt a bit desperate to get somewhere I would recognize. Reached Avenida de Juan XXIII but missed a turn and got to another parallel street to Avenida de Andalucia. Kept my tears in my eyes, but I really did not want to continue running. I give up. I ran long enough. This is a stupid training after all…and finally I saw El Corte Inglès, which was my reference point for km36. Yoooohooo! Renewed strengths and actually very happy, I prepared myself to take my third gel… which was nowhere to be found. Remembering that I had actually taken only TWO gels and not three. Well, ok. Let’s continue without extra energy then! This part was very tricky while getting close to the football stadium La Rosaleda as there was literally NO street light on at all… Meaning I could not see the pavement and running on the street was out of question really. Had taken off my tshirt since a couple of km and it felt nice under the drizzling rain. Very careful. Light steps. Got around the stadium, over the bridge and as usual for reaching the final 2km of any race it just felt like even more strengths were to be found. Noted that I had passed the 3 hours, but quickly calculated that I should be able to run this whole thing under 3:20. Started to accelerate slowly but surely. Skipped the left turn at km39.5 in order to avoid running in the city center with all the tourists and probably very slippery streets and not much lights. Decided to do the final 2km along the river. Down once and then it was a bit missing so I ran up again and across the river, loosing a bit of pace (for not falling on the slippery pavement) and then full speed down to the next bridge. And then up again along the other side of the river. Cannot explain the happiness and relief to press the STOP button on the watch when reaching 42.2km. Could not look at the time. Was just happy. And I looked… 3:18:30! Yiiiiihooooo! And not even tired! Even happier when noting the final km being in 4:19 🙂 Jogged home the final part. And that was it. One marathon done during training. Of course the hoard of runners was missing around me. Even greater achievement I thought!

I did miss not crossing the finish line though…

**********

Weather: 13.9°C, Cloudy+drizzle, Feels like 13.9°C, 3 kph WNW wind, 94% humidity. Nice in the air. Little drizzle during km5-8 and 25-28. Otherwise all fine. Pitch black after km30

Food: > before: chia seeds with green mix and banana, with Gatorade Lemon + white bread with honey (5:30am)

> before (2): whopper Jr meal (w/fries and coke) @1:30pm (!). Right before: powerbar gel green apple+1dl water.

> right after: banana+water+Gatorade blue

> During: Aptonia gel melon @km20, Aptonia gel Salted butter @km30. Dextrosol: 2 at km10 and 1 @km15 or so and then at km23-24-26-35.

Gear: SOC army blue shorts, SOC SWE sport bra, Midnattsloppet blue, SOC compression socks yellow (first outing…). Shoes were out of this world, once again and despite being the third day in a row running in them…

Shoes: ADIDAS Adizero Boston Boost 5 TSF Pink/White (Fasty) 12/ setting to a decent level of low effort. During the first half it felt that I was just doing a morning run on light legs. Great feeling. The second part after km22.6 was a bit more scattered (after km30) due to several quick stops for checking the road until km36. After that, all fine. And happy to finish.

NOTE: Not too bad for a training and not a race!

NOTE: First time I ran that long during training. Not surprised (ok, yes a bit) but I had this in mind since a while to run the marathon distance during training but never did (because it would mean having to rest a full week afterwards…). Not only the distance, but running it alone was the strength of the day!

NOTE: left kneecap was just out of its mind after km30: I should have probably stopped right there and taken a bus, but stubbornness being my second name on this particular Sunday, I just continued running. Very rewarding to reach km36 and being able to forget the kneecap and get along until the end. And being reminded of this stupidity after stopping the run and having a very tired kneecap…

NOTE: the body itself felt all fine. For sure the hypothermia from the morning was probably not something I should have totally ignored, but it worked well running in the afternoon.

NOTE: No warmup. No check on the watch. Nobody to run with. Yap. The loneliness of the long-distance runner was fully there… Got beautiful sights along the coast line while running towards km25 and that was worth it, really!

NOTE: Energy/Refuelling: OK, this was probably really bad handled. Eating garbage food a bit before the run, when I am so careful before running a race… Surprisingly it worked out well. During the run it would have been good however to have some liquid like water or sport drink. Felt a bit thirsty after halfway. But energy levels were not feeling low. Could have been good with an extra gel at the end.

NOTE: Post-marathon (distance) recovery to be taken seriously. Despite having the body not feeling at all like having run that much, the knee cap is not in good shape. Having searched everywhere I am still back on probably having hurt it on something during Tuesday and that it was not getting better with such a long run. A week of rest should make it feel better. Hoping so… Day after? Massage at a friend of my host. Friend happening to be a triathlete, so got tips for the kneecap. Body feeling fine (apart from the kneecap). A good way to finish the running season! Even though I miss this finish line…

*****
Conclusion: running a marathon during training rocks!


Race Report – Midnattsloppet 2016/08/20

Midnattsloppet2016

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

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

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

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

**********

BEFORE THE RACE

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

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

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

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

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

*************
The RACE

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

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

AFTER FINISH LINE:

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

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

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

during: nothing.

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

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

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

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

AFTER THE RACE:

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

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

 

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

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

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


Race Report – Prinsensminne 2016/8/13

wp-1471194606502.jpg

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

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

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…

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

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!

*********

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!

******

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 – Näsetloppet 2016/04/30

Näsetloppet 2016 - Happy MIKs!

Näsetloppet 2016 – Happy MIKs!

 

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

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

BEFORE THE RACE

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

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

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

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

=> official time: 46:06 – place 7

***********

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

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

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

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

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

*********

AFTER THE RACE:

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

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

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

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

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


Just be free to run…

A bit different wednesday evening after long workday: movie at the cinema 🙂 French movie-evening was showing “Free to Run” which is a documentary on…yap… running. This was very well presented, the interviews were quite fun some times. Great to hear again the story of having women starting to participate to race, with Kathrin Switzer and first official female participation to Boston marathon (1967…), with Joan Benoit winning the first Olympic marathon race (1984!!!), the start of NY marathon, the running movement in Switzerland and female-only running races. Very good indeed and definitely full with inspiration. At least I felt inspired 🙂 And yes music+story=small tears from time to time.

Continuing the run despite last week “hip-incident”. Strangely it had not come back. Chat with the ostheopath did not give much apart from getting there asap if it was coming back. Way-too-long workdays this week made the running suffer a bit, having to do it in the evening (as the 5am-wake up call was not fully convincing the body to get up and go out and run). But now TGIF! Energy levels pretty down. The rain and cold ain’t helping. Therefore rest day today and race tomorrow 🙂 Nothing planned, could have popped up on the same day, but now I have something to look forward to! (of course the weather forecast is terrible, the route is hilly and tricky and on gravel for some parts… wonderfully answering to all I love in a race…NOT!).

Time for a bit of chillout and reading before early bedtime. Yes it’s Friday and finally can sleep a full night!

Feel free to run!

 

 


So you think you’re hot?…

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

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

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

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

Run Happy! (and sweaty :-P)

you_think_you__re_so_hot_by_wawawiwadesign-d4w58s5

 


30K @3 or “a woman’s gotta do what a woman’s gotta do”…

Day to check this foot. Not too late in bed yesterday. Ensure had eaten enough carb (took extra sweets, just in case 🙂 ). Final check to the weather before switching off the light: great! 5ºC and rain on the menu. Have seen worse! WHen the clock rang at 3:20am – yes, you read correctly -, the brain was clear and peaceful, but a bit unsure why I needed to wake up at this time, especially when hearing the rain pouring down outside. But once again, the little warrior in me (there must be one, really, to justify going up at this time of the night for going out for a long run!) move that body and got it dressed. And it was time to start running…under the rain…and no men… 😛

Had thought running close to home just in case the foot or another part of the body would be complaining. But apparently the brain had better ideas. Headed towards the water and got a nice run along the harbours. Of course the rain was out to play. Of course there was headwind or sidewind. But shortly I felt a nice little tailwind and just.enjoyed. Got to this nice little 1km track in the wood, but apparently nobody is supposed to run there at 5:25am…because there was no light at all. And running in pitch black in the woods ain’t on my program 🙂 So headed back home on this lovely wet asphalt instead. Just so extremely nice to be out and run. Surely a little chilly when the rain hit the bare skin on the thighs and when the wind is making it even worse. But at the end, this little morning long run turned into 30km no more no less and I still had time to shower, eat a little snack and prepare breakfast for the kids before laying down on the mat with the legs up and resting for 35 minutes 🙂 Timing IS everything! And after this little morning escapade, and the well-deserved rest, I did some little rolling on the foamroller for the hamstrings. Nice actually 🙂 The left foot felt a bit while running, but all-in-all, it worked out quite wel.

Then it was time for work. Meetings on meetings, crazy hungry at 9:30am (ate my rice and 2 avocados) and then already lunch (sushi). And more meetings in the afternoon. The walking back home on heels shoes felt really long and slow. The dinner of tagliatelle with smoked salmon was a blessing 🙂 Took 2 portions! Now tea and easy evening watching a movie. And it is only 6:40pm… Want to go to bed…now…

Enough for one day!

 


The day a recovery day turns out to be fun, give me a call!!!

New year, blank training diary, positive temperatures and still feeling sour. Probably the worse way to stay the year,  but still. Had a good 90 minutes run yesterday, light core aaaaaaand it was already only 11am… How to fill the rest of this first day of the year? Laundry? Done. Vaccuumcleaning? Done. Tidying? Done (most of it). So really, what was left was to just do not much 😦 and listen to the rain falling. The only annoying thing (certainly among many others) when getting a place on the couch in front of the tv, is that it gives headache… Yes, can assure this. And by 5pm I felt just so extremely terribly bad that it felt like time to go to bed. Arranged a lunch for Saturday and then just headed to bed. And of course, THEN there is no way to be able to sleep. Just headache in the dark (and still listening to the rain…).
SOOOO, when opening the eyes this morning, 2nd day of the new year, it felt like a blessing that the headache was gone. Started to press my oranges and mix my disgusting green mix…when…I just remembered…it was rest day today… 😦 NOOOOOOOoooooo! When I was just feeling good, the weather is better since a few days and it is time to get some rest 😦 Why? Surely because the program says so. But not only. Really trying to get some good recovery so the body can take even more and better training workouts. So rest days are necessary evils. Back to the couch, back to watching rubbish on tv. Actually it was suiting well because the weather forecast had announced an alarm for stormy weather… (Hmmmm, when writing this post, it is 8:30pm and I am still waiting for the storm to come…). Anyhow, considered several times to get on the mat for doing some strength exercises…but once again…it IS rest day!. By 3pm I got enough and the little person in my head did say to lift the butt, get dressed and go out. Which I did. A bit of walking in the city. Disappointedly not founding a single “regular” clothe. Went to eat lunch (indecently late) at a Chinese buffet restaurant (which I regret now, because my stomach is upset) and then got back home after 2 hours with training basics for me and presents for others. Well arrived, the home was still in no need for laundry, cleaning or whatever such activity (OK, maybe the windows need a bit of work, but not now in the middle of the winter!). So on with the evil tv. But this time it took  only short before changing and heading to the mat for core & stability training. Yapp, the other little person in my head did recognise that despite being a rest day, core&stability could be considered as low-intensity activity 🙂 And it feels so good afterwards. TRY IT! This time I even added to the Swiss Ball serie some Ball Knee tucks. I generally have Ball pikes, but today it was added this new one. Maybe not too smart to do both following each other in the serie, but when it is done…it feels soooo good (yes, I said it already!).

Summary of the day: waste of most of the time in idling in front of the tv. Not even enjoying it. Well-used 37minutes for strength training and a bit of walking. Rest days, please, make yourself a bit more fun in the future. That would help to even maybe look forward to you 🙂

Countdown has started….


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

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

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

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

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

Official time: 42:53

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

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

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

Shoes: ADIDAS Adizero Adios Boost – Orange

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

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

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

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

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

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


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!