Running longer and faster… a few thoughts…

Posts tagged “warm

Sevilla 2020 – M day-2…

Nobody can ever convince me that having an alarm ringing at 3:20am means fun… and still it rang this early today. First night of the week which started before 11pm and did not mean visit to the ER (Tuesday) or the doc (Wednesday) or guys coming to check on the repair on the balcony…no, it meant going up to get ready for taking the cab to the airport…

Backing a bit into time here… After Ironman Hamburg, I wanted (and needed) to have a fast marathon in the legs. A proper one. With good preparations. Started with change of coach for triathlon focus (longing for having my running coach back but 2020 has 2 triathlons planned, hence more specific coach for this discipline). Agreed on one race in September and marathon focus towards Sevilla. Registered to the race before the end of August already.

Fast forward, new way of training, unsure of the quality of my results with this training but confident and truthful in my coach. December got this stupid stress-fracture-like in my right foot, messing up with the whole training. Converting running into indoor cycling in the living room. Back on track in January, but missing the longer runs really. Which in my mind are the key to get those good feelings in marathon.

Fast forward, receiving an email telling I won a contest which meant free entry to Sevilla marathon and the whole trip too… Could not really believe it. Exactly the week I started to look more actively to book my flights and accommodation for the race 🙂 No joke. City Sightseeing marathon challenge got me the best travel preparations as I have after that only focused on training (well… not just training, there is a life as well outside running…). Loooots of running indoors, more than I ever did before. Due to the real rubbish weather (to pick from: rain, cold, frozen asphalt, storm, wind…).

Fast forward, spent the last week trying to avoid people, which did not result work with one day at the office full of meetings, one day at the hospital for E and a few hours at the doc… yeah…life getting kind of in the way…

Too early to take the first tram and bus to the airport, hence the taxi @4:20am. Forgot my bagel at home. Good I took 2 single bags of sport drink and one bag of gummy bears with me… just in case. Meeting a colleague at the gate. We discovered each other a few weeks earlier through job meeting and leading to running talk 🙂 that we would go to the same race and with the same flights… Boarding and meeting the smile from Musse who also runs on Sunday. And Micke Ekvall is in the plane too… Wow! Talk about flying with the stars!

Slept all first flight. Dead tired indeed… Munich airport is joining Frankfurt on the list of the most boring airports in the universe… Toilet stop. Bagel purchase and time for second flight. Don’t dare to eat the stuff there. So preparing the second sport drink bottle and start digging in the gummy bears bag. More sleep soon…

Finally Sevilla, its sun, its nice people, its marathon… Got picked up by Rosanna from City Sightseeing and that’s when the real experience began 🙂 First a few pictures at the airport, then taxi to the hotel with a few detours to show me a bit the city. Free afternoon until the two other winners of the City Sightseeing marathon challenge arrive this evening. Dropped my stuff at the hotel, walked a little around. Quick visit to Decathlon to get some soft pants, then food hunting. About time… Too much to choose at tapas restaurants, so settling for Japanese. Sushi, bao and curry noodles, topped with some Aquarius drink. Maybe on the low side for total energy intake so far, but ok. Sunshine means staying out. A bit of research based in Rosanna’s suggestions and I started to walk towards Torre del Oro. Impossible to miss the green lines on the asphalt. The race vibes have started. Walking over a little tunnel and seeing the green lines are getting into it… Yeah… they said it was a flat route… and this happens around 2.5km after the start… and to be run TWICE as it will also be the for the second loop… Ok. Better knowing it now that discovering it on Sunday… Resting and sunbathing a while closer to Torre del Oro after having admired the building for bull fighting.

Time to get back home. A bit of shopping and then testing those legs. Faking asleep a while. The two British guys arrive with 30 minutes delayed flight. Real nice to meet them: Shaun won on his story and Nathan on his best tune (2:28!!!). Laura and Zoe are also with Nathan for this weekend adventure. Late dinner at a tapas restaurant with Antonio, Lauren and 2 former winners from last year edition.

Now it’s midnight. Really time to sleep!…


Race Report – Falkenbergsloppet 2016/07/30

Falkenberg2016-4 (2)

Finish Line…F.I.N.A.L.L.Y!

Planned: under 40

Actual: 42:08
place: 18 – 6th age category – (1st whining category)

BEFORE THE RACE
Quite
ok night. Early up anyway. Got up and change for an easy leg shaking and hunt for bagel. No bagel apparently, so had to settle for a breakfast of white bun with honey and mint tea at 8:30am. Always tricky to get this food-stuff right with races in the afternoon. Would rather start at 5am and get it done! Slight feeling in the right calf. Not liking it, but nothing really to do about it. Finished to pack my bag and got myself ready. Picked up by Micke and his kind cousin C to drove us down to Falkenberg. Easy and calm drive. Arrived there, got to the place to register myself. Went smoothly. Micke went to another place to take his BIB as he had registered before. Well. After that, we had still 2 hours to kill before the start of the race. Walked to the start. Changed to running gear and got ourselves a nice spot under the sun. Laying down on the grass took most of the wait-time. Saw Musse and his family arriving. And it was time to get ready. Rewinding the plan in my head: Slightly under 4 during the first 4km and then drop of the pace until 2km to the arrival. That would work 😛

1:15pm – As usual, a bit unsure how to warm up, but at least 3km are necessary to get the whole machinery in place! Dropped our bags. I took my green apple gel (approx.45min to start). Got some sun cream on my burn mark on the back from a kind lady functionary. And we started to run. Took the first 1.5km of the race. Recognition is always good! Then back to start and that was it. 3km of nervous running. Sun was quite warm by then. Left Micke for a final visit to the ladies room. Hug to Annette K who would be running as well. And finally back to the start. A bit stressed as I could not see Micke…at all! Was looking for a yellow back…but he had a white singlet today. Met fast Susanne B. Cool! Finally found my pacemaker. Large smile on. Just 10km to go! Saw Robban A a few feet ahead, but honestly, 2 minutes from start, I won’t go and say hi. OK. Shoes? Check! Pacesetter by my side? Check! Ready to get under 40? Nope, but better setting check on this one anyway…

1:59pm – what is it with me? WHY am I looking at my shoes all the time?!?! A little less noise prior to the start. There is something with those shorter race…where people are talking WAY too long and too close to the start… 🙂

15 seconds to start… OK, don’t feel really like running now…

The RACE

PANG! Start is given and we are…walking easily a few steps towards the start mat (Good that Micke said not to rush as the time is anyway starting when we pass the matt…). And we start running. And all the other runner apparently want to go out as well :-): The short short stretch before the first right turn is a little tricky. Having Micke on my left. Good. But having guys in front of me not really wishing to take on the next gear apparently. Despite the start being given. So I run a bit with my hands in front of me for not falling and not hitting someone. Turn right. Getting against my will on the pavement. Quick check to see that Micke is onboard too. Good. Now cobblestones… here we come! Down to the bridge goes fast. Too fast. But does not feel THAT fast. Stupid check at my watch indicate a stupid 3:36-pace. OK. WAY too fast. Taking the right side with large stones instead of the small ones. Another turn right into another cobblestone-street. Here we can see the arrival… from the other side…and new turn right and down and turn left… Good we have checked this a bit before the race! Have seen the fast chicks disappearing already before the second right turn. So now just have to keep along with the ones right before me. And up and left and once again seeing the finish line…Sooooo close! Passing the first km in 3:51 or so. Got a nice approval from Micke. All looking fine. And that would be it actually! The next 9km won’t feel ever this good! Back to the asphalt. And turn right towards km2. What is happening there I don’t understand. Breathing is already heavy like I am finishing a race or so. Micke must have noticed it and he gave short but direct cheering that everything looks good. Well, the stupid little voice in my head does not agree, but I will keep on listening the smart(er) little voice outside my head (i.e. Micke…). Downhill which I was not expecting. Two chicks quite close and who will remain close throughout the race. Downhill for sure, but feeling that… I need to pee! WHAT? I went already 125 times before the race. And do not need it now! Feeling like I should stop, but this is a downhill, so much for the glamour of running. Got cut in the right curve by a not too gentlemen-ish guy. OMG! This is heavy! Does not feel this way during a marathon. Not even the last 2km (well, those ones are so close to the finish line that they are the best). And STOP thinking of other distances! The head is definitely not willing to help on this one. Have taken already a little paper cup of water and (un)smartly thrown all on me. NOW I have wet shorts! The long stretch towards km4 does not feel easy as I expected it to be. And this was the “easy and fast” part of the race… Quick stupid check at the watch while passing km4. Shoot! Missing the time I planned. Should have passed under 16minutes. In order to have enough to loose afterwards. Micke noticed probably all this, because he kindly give words of encouragements now and then. Staying right where I want, right in front of me, looking back or on the side regularly. And we see the bridge again. Km4. Yoooohoooo! And eeeeeeh what? We are not taking it? Not only we run a little slope up (and down) but we are continuing along the water. OK, so much for my great preparation on checking the course of the race. How will we cross…the..water?!? and I see it then! Another bridge! And the separation :10K on the left and 5K on the right…extremely tempting to take the right and get this done. Indicating a bit late to fellow runners behind me that I am in it for the 10K… following Micke. Don’t have any other choice, right? And turn right…and WHAT? Another “mountain” to climb on this stupid bridge? And gravel? OK, getting in a better mood after having Micke turning back and saying to hang in there. Passed by a gal on the right and taking this stupid slope to the bridge on the top of the toes. Screw the time, I think. It ain’t worth it. On the bridge it feel fine. Actually better. Then continuing to run run and more run. Passing the 5km in 20:25, quite ok, but had hope to be slightly faster…for the next km to go are NO piece of cake. Micke must hear and see it ain’t going well. I actually want to just slow down…SOOOOO BADLY! Checking what time is left. What distance is left. “Screw the watch and the time” I hear Micke saying. Yeah yeah I know. And I do. It feels warm. At every water station, I take one or two paper cups of water and throw them on the head and the thighs. It feels that there is no air. It feels warm. I want to stop a short short time just to get the body to sweat as it should and then continuing. Please? Lots of people on the side. That is good! Getting to km6 feels like a simple nightmare. And it is less than half to go. But still. Don’t feeling that the body is crazy tired, but something is wrong. The head is wrong. The breathing is wrong. The only positive voice is not really in my head but outside. And I thank Micke for it! Passing km7 feels a bit better…until we turn left…and get headwind. AAAAAAAAHHHH! Will this never stop? Having Mick ahead of me, I consider briefly using him as wind-shield. But I am so bad as doing this, so I don’t. Just remaining close enough and right behind on the side. Don’t think it makes any difference, but that’s it. Crossing the road and getting under the trees…and downhill! Yeaaaah! Nice and in the shadows…and in a quite narrow path from time to time. Tricky to get 2 runners side-by-side there, but Micke is taking his pacesetter role to the greatest! Letting two gals passing. Hoping to keep them close enough until the end. Passing a blond gal that seems to be pretty tired. She will pass us back and stop again and pass us again and stop… Running under the trees feels indeed nice…but the wet muddy path does not feel that great. Some parts are a bit slippery and the only focus is then to look down and do-not-fall. Hearing km8 is close-by and that is soon finishedJust have to hang in there. Counting down says Micke. (Well, my head is starting then the count down…41 to go…for quickly reminding itself that it is a 10K and that there are 2 km to go…). Passing somewhere an outdoor theatre. Just want this whole misery to really finish. Then I hear that km9 is short ahead. Passing km9-sign feels great. The legs feels strong and actually accelerate. OK it won’t probably make any difference on the pace, but the feeling is WAY better now. Just keeping Micke in sight and listening to what he is telling me. The little positive voice is back in the head as well. All is fine! And we get to the little up towards the bridge (I should really find places to race where there is NO slope at all…not even a single one. Not even a shadow of one…) and the bridge and the cobblestones again and down on the right this time, along the water. Wow this feels nice. Less than a km. That is looking good. And could probably made this misery under 42 minutes as well… until we turn left and I see the stupid short-and-brutal uphill we have to take. A brief thought came that we must have run wrong. But Micke is already running up, turning and getting me to run up as well. That it is soon finish. That I have to prepare for the final stretch. Turn left and that is it! The finish line is there. No idea how far it is. Hearing to push as much as I can. Getting between two guys and crossing this (stupid) finish line. FINALLY! Getting a banana, a little medal and a rubbish time. 42:08.

=> official time: 42:08 – place 18 (V40 – place 6)

AFTER FINISH LINE:

Stopped the watch. Did not even want to look at it. Best part of race came with a hug from Micke and a smile. I was probably not really receptive at this time but still. Found also the red cap of Robban A. Got a sweaty hug and a check at his watch. Wow. That’s all what I will say! Founding back Micke and went to congratulate Mustafa “Musse” who won the race. Third hug after the finish line 🙂 This should definitely become a habit! And found also the brightest smile from Sara H. And another hug 🙂 At least this 10K ended well!

Weather: 18.9° sunny, Feels like 18.9°, 13 kph W wind, 73% humidity – sunny, windy, hilly… Good weather for running and getting a nice tan! Would have happily run longer and better (and yes, a bit faster too…)

Food: mint tea + french white bun w/honey after (@8:30am) / banana @11:30am / Powergel green apple @1:15pm / banana+ water right after. French hotdog + twix during the trip back home
during: nothing. Tried unsuccessfully to get water in my mouth, but did not really work.

Gear: SOC SWE hotpants and sports bra. Shoes felt great. Nice and fast (kind of) and light. Loving them!

Shoes: ADIDAS Adizero Adios – Purple (Quicky)

17/ First km was definitely a low effort one. But somewhere around km2 something took over and the effort was greater. Not much physically but mentally. And as usual, when it gets this way, I slow down to a kind-of marathon-pace which feels quite accommodating and comfortable And making the level of effort not that high. So physically, definitely not that high. Especially seeing how it felt after the race and later during the day. Mentally? Yeah, there was definitely a higher effort than expected for such a stupid little short race…

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NOTE: Not for being chatty but hills and me ain’t best friends and will probably never will. Cobblestones aren’t my friends neither. And will never be. Heat, warmth and sunshine can definitely be a hinder, but rather this than the two previous hinders! Very good training with this race – I hope. Why is that so the last three races have been shorties and hillies?!?!?! Am I picking the wrong races?!?!

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AFTER THE RACE:

Back to the locker rooms. Shower. Cream. Clothes on. And back to meet Micke and found the entrance of the parking place where cousin C was waiting for us. Drive home was as calm as on the way down. Quick stop to buy a French hot-dog and a twix. Drank more water. And we were back home. Thanks to Micke this day was not a complete disappointment. Great experience again with a great pacesetter. More of this kind! Considered taking a short leg shaking in the evening, but turned the thought into eating a bit more in prevision for Sunday’s long run.

NOTE: The HR has apparently not been working from the start of the race. Thought that it had stopped after the water paper cup that reached my stomach rather than my hand, but nope. Nothing. It worked well during the warmup though..

NOTE: Nice and well-organized race. The stupid slow pace I had allowed a real appreciation of the landscape actually. And this was nice! Highly recommended for the landscape! Unsure I would give it another try even after knowing the cobblestones, the hills, the wind and the stupid “mountain-to-climb” right before the final stretch 😛 But surely the people cheering all around made a lot for the race!

NOTE: The water-station part… OK I was not planning to drink. Even though it was a bit warm, the race was quite short. However it is always nice with those showers around the course as well as the numerous water-stations they placed as well. The problem was definitely to catch the paper cup first. Then to get them to the lips was not even in the plan. The huge miss was when a kind lady gave me a paper cup and I received it ALL in the middle of my stomach. So yes, it felt…WET! Passing the finish line with a hotpant soaking wet ain’t the most fun. But hey, this is part of the wonder of the races 😛

NOTE: About the “whining category”? Yeah, this one was created especially for me today. Cannot recall a race I have been complaining (inside) so much! Great with a pacesetter who has this in sight and did not let me down and continue to cheer throughout the race and after the finish line.

NOTE: and a final one: this stupid sub40 was not on the map today: Already knew it after we passed km1 probably and by km2 the thought was just to finish the race and not letting more gals passing me. As told before, I want a nice 10K race with NO hill and NO wind. Sunshine is a plus 🙂

…will probably get a (fake) tatoo on my (tired) calve saying on the left one “10Ks suck!” and on the right one “Marathon rules”…


Race Report – Fiskebäcksloppet 2016/06/06

image

Happy first 3!

Planned: under 45 (as the recognition run the week before was done in 47 minutes)..although thinking that close to 41-42 minutes was doable

Actual: 42:50
place: 3rd 🙂

BEFORE THE RACE

Good night’s sleep with eyes opened at 5:35am (sun and light outside…). Back to sleep for a little longer and finally rolled myself outside the bed around 8am. Running gear on, quick kisses to ET and off to the asphalt. Nice in the air and sunny. Took a real easy run to get some croissants for breakfast and that was it. Nothing fancy. Breakfast of pains au chocolat (there was no croissant…), one egg and ice mint-tea. All fine. Final prep for GET and started to turn round round round at home, waiting for leaving to the race. Good for vacuum-cleaning and getting some laundry done 🙂 Checking for the 5th time my hang-along-bag. On with race gear apart from the shoes. Finally 12:00pm and time to get to the tram. Really calm and quiet city on this Swedish national day. Then bus to the start area. A bit odd with all this calm. Was expecting to hear a bit from the bus-stop, but nothing. Walked a part of the race route and still nothing. A few pedestrians taking a nice walk under the sun. But no runner. And finally the start area.

1:15pm – got my BIB and tshirt. Found Lennart B-MIK and chatted a little. Then went to lay down on the grass and under the sun for the next 45minutes. Quick pitstop in the woods before changing my shoes to racing shoes and I was ready. Left my bag and went for an easy warm-up on the first 2.5km of the race. The best part of the warm-up was three small boys stopping me at the top of the first hill asking me if I was running the race: Yes, I answered. Are you first or last? they asked. Well, the race has not started yet, I answered. Isn’t it cheating to start before all the others then? they concluded. Received a large smile from me and they promised to cheer when they’ll see me later on. Felt all fine while running. As expected the headwind was really killing me. But I was hoping for finding some backs to follow during the part km1,3-2. Additional and final quick stop in the woods. Find back Christopher-MIK on the football field when I got back. As well as Lennart-MIK and Helen-MIK. All fine under the sun. Warmup well-executed!

2:45pm – took a short 600m easy + accelerations additional warm-up (or “leg shaking”) and that was it. Back to my bag and decided to go for having music in the ears. Mostly because I was expecting to have some solo-running during the race and did not want to slow down. Meeting Hanna O from Solvikingarna and Carina from Sävedalen right before the start. Appeared we were fours ladies in the “<40 minutes” start-group.

2:55pm – final check to my shoes. Ready with the music. So nice and airy start-group! Nobody pushing and no body contact neither before start 🙂

30 seconds to start… oulala! So short time? Really?

The RACE

Aaaaaand that was it! Start is given. Got passed by mostly guys. Hanna O is heading there as well and I have another gal on my side (she arrived 2nd in Näsetloppet in May and Hanna got 1st place there). Not a chance I can hang along. But actually I did …f or 1.3km 😛 We started with 270m of gravel/dust and then a 150m stiff-but-short hill. Fortunately asphalt. Took it on the top of the toes, the other gal took it easier and passed me anyway by the top of the hill. As expected, this first hill was already separating the runners a bit. Got a large smile and “Heja” (“Hurrah-cheering” in Swedish) from one of the boys from earlier who recognise me. And downhill after that. Felt all nice. Had been passed by Måns-MIK during the running uphill. Decided to keep him in sight as he ran well in 44minutes last year and 41 minutes in recent race this year. Just had to keep his back not too far away. New turn right and new slope. Not as stiff this time. Runners were more disparate already. Downhill and back to the gravel/dust area. NOW the stupid wind came into play. Had the gal in orange quite close 10-20m ahead of me. But the wind!!! tried to get closer to a guy in front of me to skip the wind (and skip eating his dust too…) but it did not work that well. Came closer to the gal when we rounded the area. Running on the grass felt actually a little better (for once!) but that was only short. After passing km2 and noticing that the 4:02-tempo (really?!?!?) of the first km had dropped to 4:03 (not a disaster, but it should have been WAY faster on this part and had expected sub4 for this particular km…) but ok. Run run run and got along with a few guys then, which I will follow for a while. Måns was quite a bit ahead now. 100m? The gal in orange had drifted further and passed him. By km2, the objective was to keep this third place among women. Of course I had no idea how was the field and if there was anyone close to me…and there was anyway 8km to go… Passing the football-field from the start. Got cheering from Anna H-MIK (winner of last year race with a real indecent time…). And soon it was finished with the gravel/dust part. THANK YOU FOR THE ASPHALT! (and the warmth coming with it…). Crossing the road and got passed by two guys running sooooo crazily easy that I felt that I really should accelerate a bit. Passing them on the right side and then passing the Fiskebäcks Church and turning left. SHADOOOOOOOOW! Yoooohooo! For a few seconds and then it was more running on this crazy slow-and-progressive uphill. Before getting a stiffer one up into the woods. The nice part was that 3km had disappeared. Only 7 to go. The less nice part was that it was uphill and in the woods. Meaning had to check where I set my feet as well as checking where the guys in front of me where putting theirs. Passed a few. Ran once again on the top of the toes (it feels that the Achille’s heels prefer it this way actually…) And turning left, no really sure I was smiling there…too much focus on setting the feet correctly. Måns was back into sight. We got kids running along some runners and right when we arrived they started to run a bit on the path we took. Sorry guys if I asked you to move away from the road in a quite decide voice (and hopefully I added a smile to it?…). After that I was not too sure how the path was going, as I always mix two parts of this race. Run on asphalt again, turn left and then right and back into the woods…Really?!?!? had to shout a couple of time “Hold right” (always followed by a “Thanks!”) as the path was pretty narrow and I really did not want to loose time there running behind slower runners. The annoying part is if I was shouting at them to hold their right, I pass them and then they would pass me afterwards… Whatever! Got out of the woods, km4 was done! A bit unsure of the average pace I had, but did not really care. Once again, had Måns in front of me and no gal had passed me (yet…). Running down into a little tunnel under the road and then 90-turn left and short after 90-turn left. Took a dextrosol and right there was the first water-station. One cup on the head and the second one…on the head as well (apparently the brain was no longer responding as I wanted to drink a little…). Turn left and long stretch along the school-yard. It felt pretty warm, but not hot. Definitely not hot like during my recog-run a week before. Felt all fine, had a decent pace going and I was happy. And soon counting down the km as we passed km5 and I was on the upper-range of my calculation (on a flat course, I would set between 20-21 minutes, and I was closer to 22minutes now. Still getting me under 45 minutes though…): This 5th km felt pretty slow…and it was… So I got energy back seeing I reached closer to Måns. Happily telling him that he could do better than that (honestly he should have been 200m away from me by then…). Getting back from him that there was still some km to go. We passed km6 and shortly after reached the long stretch…with HEADWIND! This part I know it, I train there, I have even run intervals (back&forth)…and it is ALWAYS headwind on this direction (except from during my recog-run…). Plan B: tack the back of a runner there, whatever pace he decides to go, I’ll take it. Tried to set myself behind one, but another taaaaall guy was already there. So my only chance for wind-shield was to get close on the right-side. Far from optimal, but it worked a little bit. Strong wind that I really did not like. I slowed down a bit and got myself between the two guys and WOW what a difference! No wind (almost)! But shortly after, my wind-shield stepped aside and I did not have any body left. Slowed down a bit and the tall guy passed me at the end of the long stretch. Took dextrosol and two water paper cups…once again…brainlessly throwing both on the top of my head and getting nothing but an empty cup when reaching my mouth… Matters not! 7km had been passed… Short path along the sea on gravel/stones…and here come…the “dreadful stairway”… Have never run up those stairs during training…ever! They are not easy to run up as having strange breadth. But today… I walked them up…holding the railing on the side! WHAAAAAAAAAT AM I DOING?!?!? Cheering from a couple there got me starting again, as well as being passed by my “wind-shield”. In the little woods and more running. Passing two guys. And then again… WALKING UP the second little slope…for 10-15m or so…I never stop there during training!!! Why do I do that now?!?! Reaching up the top of the slope, I turn and see a gal with blue tshirt…This sets fire to the powder and I got on the top of my toes again. Just loving this feeling. Passing a few pedestrians. Aaaaaand running downhill sooooo crazily fast, passing my “wind-shield” and seriously hoping that I will not fall. (after checking the pace of this specific part of the race, my watch registered a “fastest pace” of 3:04 (!) which I think was actually correct and for this little downhill…). Rushing on the asphalt like a fool for not dropping on my pace, seeing Måns and another guy a bit away from me. Trying to accelerate and shouting to the nice guy helping the cars to pass (or not) to NOT let the car pass (Heeeeeello there! I am coming at full speed here!), Got a nice smile back 🙂 Running up the little slope and then shortly after turning right. This final part of the race is a bit tricky as running along the harbour and the buildings, making lots of 90-turns all the way. Got a serie of high-five with adult (!) spectators sitting on a bench (sooo cool!) and one more right turn. Shouted to Måns to accelerate (well, this was more for me this one, but it felt strange to shout it to myself…). One more turn, a little bit up and then left among the boats and then left and right and left and straight….Aaaaaahh! Will this never stops?!?! There was a change from last year course path. Turned once more left and around and right and that was it. The final km was reached. Shoot! No gal passing by so far and less than a km to go. Tried to take some on Måns, which worked, but close to getting back to the gravel/dust path, I stopped my music and had a problem putting the mp3 in my backpocket. Dropped the pace a bit and got Måns running away. For the 5th time during the race, I got some kind people indicating me that I was the third gal to come. And that was the final stretch. Gravel and dust. Took time for giving a large smile to the photograph there. Could not run much faster on this gravel stuff 😦 Where was all my acceleration powers?!?! And then running on the grass for the final part. Hearing that some cheerings were increasing and was a bit scared to see a gal passing me right before the arrival. But nope. Accelerated and got a guy reaching the final line with me: Hearing my name as third. That was it. Enough for today. Dust-taste in the mouth. Getting my banana and chocolate cookie and water bottle. Realizing I did not stop my watch. 42:55. So. Now it is done.

=> official time: 42:50 – place 3

Weather: 18.9° Sunny, Feels like 18.9°, 16 kph SSW wind, 52% humidity – sunny, windy, dusty… Great weather for running and getting a nice tan! (OK, I could have done without the wind…)

Food: grahamsporridge+banana+blueberry jam @11:15am / banana+kex chocklad+bläää bubble water right after
during: dextrosol at start of the race as well as at km4 and 7 (slightly before the water station)

Gear: SOC shorts small trapeze, Casall Iconic sport bra black – MIK. Shoes felt exactly the way they should: fast and completely flying. So light!

Shoes: ADIDAS Adizero Adios – Purple (Quicky)

14/ OK, to the risk of being called cocky, I really think that the race overall did not reach more than a good steady effort level. Definitely less than interval-training, but more than regular training. The 15km run over lunch this week felt definitely tougher than this race today. So yes, there is still more to get out from this body and legs…

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NOTE: Hilly is as said before not my speciality nor preference. But today it went quite well actually (apart from the dreadful stairway and this stupid stop in the woods (which I can still not explain to myself…). Gravel and dust are not on my favourite list of terrain and will probably never be. Add wind to the whole thing… Yeah, you got the picture! But seriously, it went faster than I really thought it would, but should actually been faster if the wind would have not been there to run it all…

Very good training!

*********
AFTER THE RACE:

Changing clothes in an open tent (aaaaahhh…runnners…they can really do everything anywhere…) as all the water throwing on the head had gotten my gears pretty wet and I did not want to run back home this way. Quick chat with Christopher-MIK and Lennart B-MIK. Then meeting Helen-MIK and waited for the prices to be presented. First the category “under 17”. and then us… “over 17” 😛 Helen kindly took a few pictures and that was it. Time to get back home. By foot. With a backpack heavier from earlier with an extra pair of running shoes as price for the 3rd lady. Not too bad for a run under the sun on this Swedish national day!

NOTE: 95% of max according to Garmin. Once again. Still unsure what is my HR max anyway…

NOTE: Nice and well-organized race. Would definitely have this on my list for next year. If they can arrange without the wind, I’ll sign up tomorrow! 😛

NOTE: one hour after arrival, the body felt good enough for running 12km back home at a quite decent pace. Meaning that the race did not take at all much on the body and should/could have been pushed a bit more. Having run 10,000m on track at 43min a month ago, probably means there is a little laziness somewhere not willing to push much more on those short distances…. Have to find it and convince it to stop. Sub40 expected to the next 10K please! (no hill and no wind, thanks!)


Race Report – Göteborgsvarvet 2016/05/21

image

Happy finisher

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

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

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

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

Splits (official – Swedish championships place)

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

Totals

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

 

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

BEFORE THE RACE

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

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

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

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

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

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

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

THE RACE

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

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

Official time: 1:29:44

 

AFTER THE FINISH LINE

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

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

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

=> should have drunk more water after the race

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

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

******

A few “after-race thoughts”

 

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

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

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

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

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

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

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

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


Race Report – Solvikingarnas 10,000m 2016/05/05

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Planned: spontaneous 10,000m race….

Actual: 10,000m – 43:27
First track race. All to be improved!

Arrived pretty early for late registrations. Went perfectly. Got my name in the board within 2minutes in first heat with all ladies.
Changed shorts and attached my bib to my MIK sports bra. Hesitated to remove the compression socks.

Lined up with all others. Met my lap-counter. And it was 30 seconds left to start. Paved myself in Lane 1, add apparently nobody wanted it.
Quick start. Passed by Hanna Ö from Solvikingarna around 100m in ans Karin Schön after 200m. Had no clue about what pave I had. Magnus from MIK indicated 90 sec after first lap. Which was way too fast. Second lap was still nice and completed first km in 3:54. That won’t last I thought. And indeed. Running round round round made it more difficult to appreciate the pace. No back to hang along with. Got passed by 3 Solvikingarna and one IF Kville during the race. Nothing really happening. Missed the water cup after 6 laps or so. Got a dextrosol from E after 10 laps and 17 laps.
Felt that the pace was not in sync with tee effort I wanted to put into the race.  The 9km intervals session from Tuesday was probably still in the legs. Just run and did not push much at all. Sure no easy especially with the sun and then the wind every second half.
Got passed twice by the two first ladies and maybe one more.
So nice seeing only 1-digit for the laps left to run. Although when my lap-counter said 2km to go, I felt better and actually could accelerate…
Arrived happy and not really tired. 3 minutes more than expected. At least there is now a time to beat on track!

The best with this race? Cheering from G&T close to 100m-mark and E at the lap-counting.

**********
Weather: sun and warm and windy

Food: banana pancake @7:30am / chicken leg in oven+potatoes+zucchini after coming back home
During: 2 dextrosol
Right after: 3-4 sport-drink cups & 1 banana

Gear: ADIDAS Supernova Blue line shorts, MIK Casall iconic sports bra black,  compression socks compressport. Shoes all fine for their second outing!

Shoes: ADIDAS Adizero Adios Boost – Purple  (Quicky)

16/ Tougher than planned. Probably not the best day to choose for a spontaneous race…

NOTE: body felt indecently fine during the race. Thought the hip would complain, but nope. Very sweaty during. Took a few water cups to throw water in the head and the thighs for cooling down. Worked perfectly.

NOTE: a bit of work needed to master this type of race with laps. Not having many runners was not helping neither to maintain the pace.

Rest during the afternoon under the sun. All fine under the sun!


Race Report – Ferrara Marathon – 2016/03/20

Ferrara-Arrival

Finish line with a smile

Planned: original plan was sub3, revised after calf strain two weeks before the race to 3:06 (qualification time for Swedish championships)

Actual:…3:00:45. 5th all women, 1st age category and 57 all participants. Pretty satisfactory considering the following weeks after Dubai and the previous weeks before the race. Not too bad 🙂

Race Results:
place (M/W) 5
place (age) 1
Total 57

age/grade: 78.2% (2016 Dubai 73.83 / 2015 NYC 75.93 / 2015 WMAC 74,99 / 2014 Chicago 75.97 / Stockholm 76.76 / Rotterdam 78.43 / Dubai 77.74 / 2013 Berlin 75.74/Stockholm:73.1/Boston:72.19/Dubai: 72.35/2012 Berlin:68.29/SF:65.66/London:66.47/Dubai:66.6)

time total (netto) 03:00:45
time total (brutto) 03:00:45

average pace: 4:17min/km

Garmin splits:

Split                                    time               diff              min/km

10K                                     41:33              41:33             4:09
HALFWAY                       01:28:00        46:27             4:10
30K                                    02:06:36        38:36             4:13
Finish                               03:00:45        54:09             4:17

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

M Day-5

A few days before…

Carb depletion day 2. Nothing fancy. Good workout on treadmill (crazy early…). Visit to the osteopath to fix the right hip that started to annoy me a bit, he also got som work done in the back and the left foot. Pretty painful afterwards and rest of the day… What did I do?!?!

M Day-4

Morning easy bike. Work. Then massage as usual. A bit pain/knots in the back, really hurting front of both thighs… Wonderful day…

M Day-3

Morning meetings over. Fast lunch workout session. And finally carbo-loading! Packing and in bed too late (as usual…).

M Day-2

Travel down to Italy after full and intensive week at work. Really early start, missing driver for the bus to the airport made me wait 45 minutes in the cold…at 4:00am, then full sleep in the first flight, race in the airport of Munich to get my second flight, more sleep and finally landing in Bologna. Carbo-loading day meaning chia seeds for breakfast, extra bananas during the day, lots of water, gummy bears and sport drink. Met JP at the airport and travel by bus to Ferrara. Settled in our room, picked up our BIB and found an open restaurant for tagliatelle al ragu. Serious headache from lunch onwards, not disappearing with food nor drink. But a nice nap late afternoon got me rid of it. More tagliatelle in the evening close to the nice castle where the start of the race would be two days later. Not too late in bed after lots of chat about everything possible and a heavy sleep.

M Day-1

Morning run before breakfast with JP.  Good to have him to regulate the pace. Easy run to the start, then checking out the route to km2 almost and back and then checking out the final 1.5km and back. Could not resist an acceleration for the last 700m. Nice feeling under sunny skies. Back to hotel, breakfast with chia seeds, Gatorade, tea, white bread and honey. Then a bit of resting, walking, resting, late pasta lunch and resting (read: “counting the hours to start now”…). Prepared the gear for the race. Double-checking my watch, mp3, gels, race route (just ask me where is what…I just have to close the eyes to answer!). JP went for later dinner but my “schedule” was different. Off with the lights and…it was not yet 8pm… Drank probably 2l water and same in Gatorade this day…

****
M Day!!!

Before the race

5:20am – waking up before the alarm. Well-rested. Wait for 5:30am to go up and eat my wonderful “200g carbs” breakfast: chia seeds mixed with Gatorade blue and cut banana, little white bun bread with honey and drinking extra Gatorade. A little zip of water as well and back to bed.

6:00&6:30 am – not full asleep nor awaken. Drinking water and Gatorade orange.

7:00am – JP wake up and got ready for breakfast. Cannot stay longer in bed so getting myself ready too. Shower, hair fix, cream to avoid dry skin. On with racing outfit (new Casall Iconic black sports bra, ADIDAS Supernova Blue Lin shorts, pink/purple socks and ADIDAS Adizero Adios Boost Purple (Swifty)). Sunglasses will get on the top of the head. Turning a bit in the bedroom. As advised by JP, getting sun cream as well. For once I also have Vaseline on the thighs and under arms. Won’t get burnt this time 🙂 Tricky again when come the question of where to put the gels. Two on the back and two on the front of sports bra. In a little sock. That should work. Dextrosol in fron little pocket. And 2 strawberry jellies in my hands. This is the plan B in case the sport drink/plan A is not working during the race. Leaving my yellow bag with a change of clothes that JP will bring me after his race. The plan is that he get his half-marathon done in 1:5x, got back to the hotel, got hopeful a bit of rest, change and I should then arrive fresh and smiling when he comes back to the arrival. All planned!

8:45am – Already?!? Leaving the hotel. A bit chilly outside and grey and foggy… Hummmm… Wondering if this is the correct outfit. No turning back though: if I can get through training at home in similar outfit and the weather we have, this Italian foggy morning will be a piece of cake! (Hoping for sure that the sun will anyway show itself…soon…). Easy run to the start. Got lots of staring looks (& yes, it felt a bit cold and I probably should have taken a t-shirt to throw before the race, but who cares now? Not me.) Back and forth running with JP and that’s it for my warm-up. 30 minutes to go.

9:30am – we separate, hug and best of luck. Diving into my own little bubble and finding a bar to get to the loo and get warm until the start. Got complimented (in Italian… So it is a guessing, but I took that as compliment) about my outfit. Waiting and looking through the open window…

9:15am – getting down to the street again. Finding my way to the first line for the start. Hearing the speaker indicating that the favorite for the marathon is a female from Croatia, two males from Italy and for the half-marathon, I only get “Kenya” and see those crazy-fast looking guys making a little place in the front. Being asked by the speaker “Va bene…Karima?”… “(Smile) si si, va bene” I succeed in answering. Then he gets another “victim” 🙂
Two chicks press themselves in front of me. They are in for the half. Seeing three fast chicks with purple numbers… Ok, those are the three first for the race I thought! Let’s get a fourth place then. Making me smile at least! The Croatian gal is checking up my hand where I have my “I hope I don’t need to crawl to the arrival”-time of 3:00/2:58/and let’s-dream-of-it-2:56.
Nice smile from the pacemaker for 3:00. Surely a beautiful smile, but my plan is to NOT see it during the race and keep it behind me. My wristbands make me feel confident. Mp3 ready. Hoping for a first half in 1:27/28. And get the second one slightly slower as I expect to be alone there…. and it is a loooong way back to the arrival to be fine alone. Better be prepared.

9:25am – final check to my shoes. Gels set. Jellies in each hand. No longer freezing.

Countdown to 10seconds has started…

THE RACE

First half

09:30am – PANG! Start is given. Feels the warmth of the crowd. Get a good pace. No pressure. No pushing. Had placed myself a bit on the left as we are turning left after a few hundred meters (of running in stones 😦 ). Arriving on Via Calour, the crowd of runners is taking over. No pushing, there is enough place for everyone. Got passed quickly by the 1:20-pacesetters of the half-marathon. Take half a second to let this number sink in and dream a bit… Ok, enough. Focus! Great to have run this yesterday with JP. I am ready. Passing first km in 4:09. Good. Turning left? Yes! Good thought from our run yesterday when we took this street 🙂 It just flows. Passed by in the left and right. I don’t care. Probably half-marathoners. Finding a few marathoners when a heavy sun pops outside the clouds. Hummmm… I said sunny but not THAT much and maybe not NOW… Km2 surprisingly ends in 4:17… Oooook? I did not feel I slowed down. But getting back on track after finding a half-marathon gal having a great 4:09-tempo. Running side-by-side for a long while. Km3 disappeared in 4:00-blank. Ok, maybe I accelerated a bit there. No more compensation, miss! The countdown has started already surprisingly at km1: “41km to go” I heard in my head… And shortly after a “40km to go”… The run to km5 is going well. Have settled in a comfortable pace, with the help of the blond half-marathoner and we push each other to keep the pace. For some while we are so in sync that is almost scary… Arm moves, legs, steps of similar length. No talking. A quick smile to the other one from time to time. I like this! I want her to continue the second half with me!!! I want to have her during training too!!! First water station. Could not open this @&!???@# jelly and miss the water table AS WELL! Fortunately my running buddy gets a bottle, pass on my right and hand it to me after taking a few gulps. THAT is what I call the running spirit. Or whatever “spirit”. I happily drink a bit and we continue. We have run along a little river/water/whatever… The sun is hot there. Runners passing by are already sweating like crazy. I feel for them as it is quite a bit left… The guys from 1:24-half marathon have passed us somewhere on this way to km5. Can still see their pink balloons for a while. I would gladly accelerate and do the half instead. But it shall not be today! By km7.5 I have finally opened my little jelly and chew it with all the power of my already tired jaws… Now I know why I did not want to take them… Lots of noise behind us… WHAT?!? What are the 3:00-guys doing here? We are cruising at 4:09-tempo. If my watch is wrong, I set 3seconds drift maximum. Meaning 4:12-tempo. They are way out of their expected pace and stressing me! At the km5 station I find myself being Zucca (3:00 pacer), having his blue balloons flying down right on my head. Have to find a path to skip this place! But I have guys on the right and the left 😦 Finding a little spot and off I went, finding back my running buddy.

Water for the sponges taken on the hands feels refreshing. Run run run. Passing the km-sign on stable 4:09-pace. All good. We run then on a road with high trees on the side. Good because it “feels” that it helps for the sun heating us. But nope. It does not help actually. Feels a bit windy, but looking at the beautiful landscape all around and not finding where this wind is coming from… Running between houses and there on the left-side of the road appears a long table with plenty of food! Served by an older man and other people cheering on the side. Looking tempting, but have to go. The guy #14 has now disappeared from my sight 😦 He was right before us during the long stretch to km5, then km7.5 and he was gone. But his running buddy with a little bottle in the hand runs with me. I have dropped my lady-runner-friend now. Looking a bit right and left and feels she ain’t far. I have now “black singlet with little bottle” (Marco? Emilio?) on my left and two other guys on my right. The red singlet one asks me “Marathona? Mezza marathona?” So far I get the Italian. Smiling and answering “Marathona”. Get thumbs up and we run. Turning right. I want to get to km10. Under 43 minutes. Ok. Under 42:30. Planning to drink sport drink at the 10K. Ending into a splashing mug, emptying itself as I run with it. Hardly getting something in my mouth. Angry I throw it away and accelerate a bit to get back on the side of “red singlet – Carma” (this is the logo I read when he pass slightly and kindly in front of me…to cut the wind!). I have had this type of helps in other races and it is always appreciated. We have passed a mix couple but this is no better place for me as she was in the half-marathon race. Good pace anyhow. “Red singlet” is keeping the pace up. Stable 4:09/08. Liking it. Getting to a slight downhill where once again he takes the lead and I follow. This wind!!!! I want to get to km15 before 1:03 and hopefully around 1:02. I prepare myself this time, opening the jelly and chewing it approximately 500m from the refreshment table. Perfect. Bottle of water. Emptying a little. Drinking a good 1dl. Emptying some on my head and thighs. Finishing with more in the mouth. Plan B is on! No more try on sport drinks for the rest of the race. Can see two chicks ahead of me. One is too far away, but the other one runs 2-300m max in front of us, surrounded by two running buddies holding same pace. Lucky her! They move to the right of the road suddenly. Ok, she’s in for the full distance I think. Because the two races separate around km17 or so and we take right when half-marathoners take left. “Red singlet” is ahead of me now. I see myself heading to the right side of the road more than I do it voluntarily. Missing the water tanks for the sponge. We see the others led to the left of the roundabout and and we are on our own now, heading to the right side. A line of cars on the left and we run on the other direction on the right side of the road. Trees and houses on both sides. Not many spectators. Music in my ears is keeping my legs running at the expected pace. “Red singlet” looks regularly back. Not fully turning, but a little. I take it for him checking where I am (and if that was not the case, I don’t care. I have a pulling force ahead of me and I want to use it!). Now “black singlet with little bottle” and “red singlet” are ahead of me after turning left at another roundabout. A few meters. I feel I have dropped little on my pace. But I am hanging on. Another guy comes into the picture. He has a “cut cap” and ITA written on the back of his singlet. I keep my mind focuses on his letter. Trying to figure out his name. (Will take probably 5-7km before I actually realize that ITA stands for Italy. Yes I am tired…). He is a bit running back and forth, well, more like doing acceleration, then slowing down, then acceleration aso. Not much, but enough to bother me as I want to be with someone stable with his/her pace. THEN happens what I REALLY don’t want to be happening… I dropped my 20km-gel. Takes what feels an eternity to realize it and stopping and running back, almost not being able to catch it from the asphalt and painfully starting to run again. Definitely lost my “singlets”-guys. They are now 5-80m ahead of me. “Cut cap” is a dozen meters ahead of me only but it feels like 2km or so! My legs did not like this abrupt stop and turn back. And my hands ain’t liking it neither as they feel really sticky. I get the smell of apple in my nose and look around a bit surprised as there is no flowering apple trees on the road side. Takes a while (OK, probably 3 seconds, which felt like forever…) before I understand that the gel cap has broken when falling and the stickiness comes from the gel spreading between my fingers. Wonderful!… Smartly (NOT) I put the gel in my other hand to lick my sticky fingers…and get the other hand sticky as well… My kingdom for water and soap… Please… Now… The brain tells my hand to get the cap off and to drink this stupid gel before the whole me get sticky. Done! And shortly the km20-mark arrives. Little curve to the right and we are at the refreshment station with water. A bit in the mouth, an enough to clean (kind of…) my sticky fingers. Ok, I am on schedule! Whatever schedule it may be… I’m on it! 1:27 sounds unreachable as I don’t want to push to get to the half in this time and burn energy unnecessarily while doing this. No. 1:28 is reasonable and gives me 2minutes to drift in the second half. Hanging in there. Finding the km to halfway very short. I am alone. Halfway is passed in 1hr 28 minutes… One more to go!

Second half

The weather is changing. From chilly-cloudy at start to sunny-hot around km5 it has now turned to grey-cloudy-humid-in-the-air-warm. Feeling clearly that the pace is dropping. Not really on the average pace, but km-pace. Around km22 I can feel that there are a group quite close to my footsteps. I know this is the 3:00-group. But I don’t want to turn and check. Taking a Dextrosol. Changing the music again. Reaching km23 and the group is getting closer. I am given a large smile from Zucca, asking me if all is good. Yes for sure! (if only you and your guys would still remain behind me for a while, that would be great…). Hanging along with the 3:00-fully-male-group. They don’t follow a 4:16-pace and the second pacesetter is whistling often to Zucca for slowing down. Running in a group is quite an experience. Here I am, once again, right behind Zucca, getting his balloons jumping on my head. Cannot get much on the left or right as I am surrounded… km24 and an abrupt turn 90-degree left. The asphalt ain’t the best to run on. And in a group, I cannot even see the asphalt in front of me. Just backs of runners. Then km25 disappear somehow. Dextrosol each km. as I cannot rely on taking sport drink. Getting tired? Not a chance I am slowing down, nor stopping. Soon should be reaching the Po river. Have dropped pace and running at the back of the pack now. Seeing a little hill (read: after 26+km this feels like a mountain…) covered with grass. I see a bike cycling up to the right and hope hope hope this is where we go… but the bike which is with us is heading left and THIS.IS.A.TOUGH.COOKIE.SLOPE! 10m by 10m? Have no clue. I consider even walking it up after seeing the pack running it… But by the time I have this little discussion with myself, I have reached.the.top. I see the Po. I want to stop and rest. Now the stupid sun is back and I remember in a short second that there are 5km or so along the river. 5km to get a nice tan. 5km to the next refreshment station. 5km to be left to die on the side if I fall. OK. Focus. “Cap guy” ain’t feeling good and he is actually running as much zig-zag that me. Or I think I am zig-zaging. Maybe it is the road being this way. Both thighs have taken hard the little uphill and now they are screaming. Loud to the brain telling to stop the whole machinery and rest. Or even better to stop. For a while and rest. Or for good and rest. But nope. The brain ain’t cooperating. It just continue to look ahead. I hear myself encouraging a red singlet guy stopping on the side, telling him with a smile that there is not much left. But after a few re-starts, he gives up. I continue. Refreshment table…where are you? The 3:00-group is still in sight. But unless I get stroked by the thunder I cannot really see how I can get to meet them again. Passing a female runner not feeling too good, but honestly, I am not stopping because I don’t think I would be able to re-start. So unfair now! A bike is following a runner and encouraging him, giving him water and staying on his side. I want my own bike as well! Matters not…because I pass the guy and tell him with a smile that there are only 11km to go. Passing km30 and taking a grey gel. All fine. Drinking good. Running down (finally!) but the thighs are too stiff to get some speed. Doing my best to not be driven over by a car crossing our path. Less than 12km to go. Piece of cake. Not so sure. Turning right after getting water. Missing a sponge really! Long stretch between houses. Well-appreciated: for the shadow! But now I got passed by a female runner. A little fast one. What is she doing there? Noticing she is running with a guy who seems to be at the end of his strengths, but they are having a slightly better pace than me. Seeing them 30m ahead of me, where the gal is kissing his hand, apparently telling something in Italian and then she run away. The guy is running a bit strangely, but still…he is in front of me. Running on the side of the road now – like bike path. Turning left into a little passage, niiiiice with a little slope down, a little short tunnel, a smile to the camera and …of course a little uphill. NO.WALKING.ALLOWED! This is what my head is screaming now. Turning right again and more running. Have reached km35. Yellow gel. Not feeling I need it, but I want to get rid of it. 7 to go. That means NOTHING! Long stretch once again. The sun is nice to have, I really am happy for the gear choice and not having put a singlet on. Running on gravel now. Not liking it. Km36 passed. Soon arrives a strange little part where we run like to km37 and then turn back after…20m? The best way of dropping the pace? Here you are! Turning right. Average pace is now around 4:13/14. Still ok. Have calculated since km32 how much time is left to 3:00 or how much time it will take is running at 5:00min/km for the rest of the race. Too many figures in the head. Cannot really do math anymore. At least not now. Running and seeing a sign, which I try to understand. Different paces, colours, people…what does this mean?!?!? Until I reach it and see while passing it that it has nothing to do with the race… A simple sign there indicating something which I don’t remember as when I passed it it went too fast. Turn right. Little shadow. Straight and right again. A bit of cheering. Keeping myself along the hedge. Not much shadow, but still. Reaching the end and turning abruptly left, crossing the road and then gravel again. Or dead-broken-old asphalt. None of them stands on my favourite ground for running. But I have now reached the final 4km. Feels like running on terrain. Not much up and downs, but gravel and broken old asphalt. I want to run on the road!!!! Passing a couple of guys looking dead tired or walking. Passing a gal there.. Yooooohoooo! One place better. She is walking towards the same path. She looks tired. Just focus on your own race. More running on this snake-like road. More gravel. More broken asphalt. Ouch! Hurting my ankle on a broken part. Getting a kind “You OK?” from the runner in front of me (I must have shouted a bit…). Embrace in the ears. Cannot stop the legs. Aaaaaaannnd… no!!!! Why are the runners ahead of me running “up”? Where is the last km. Have I missed something? Passing km40, getting my red gel. Make it work. Reaching km41, up AND trying to smile to the camera (what a GREAT idea to take a picture at THIS time of the race and when WE are running up?!?!?!). Now it is finish. We pass under the rampart door, finally on decent road and lovely asphalt. Heading to the little roundabout. Where are we reaching the road we took yesterday?!?!? Left and passing under the banner. NOW I recognise the street. NOW I can accelerate. NOW I can use the strengths left (if any). Straight road to the end. How long was it yesterday? Cannot remember. Doesn’t matter. Passing km41 and I dare a smile to the camera. Changing the music for the final stretch. I am going to kill my thighs for this, but that will be worth it. The average pace has been turning slowly from 4:14 around km35 to 4:15 at the beginning of the gravel/broken asphalt part and then 4:16 at km40. Let’s not make it worse than that. Final banner! What was it? 500 or 700m left to the arrival? Switching of the music. Screaming to a bike on the right side to NOT cross the road in front of me. Passing three guys. No time to chat. Sorry. Seeing “Red Singlet – Carma” ahead of me. He has dropped pace really much. (Well, I have too…). Run run run (and yes it hurts!) Hearing some cheering when turning finally left to the cobblestones of the final 200m or so. Seeing the finish line. Seeing the red mat on the stones. Light cheering on the side. Seeing the clock indicating 3:00:xx. Not a chance it will turn to 3:01. I rather hurt my thighs badly than that. Pushing a bit more. Lifting the arms and daring a smile to the cameras. That is it! Finish line is passed. 3:00:xx. FEEEEEEEELING SOOOO GOOOD!

Official time received later: 3:00:45.

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After the finish line

The legs feels like cotton. I don’t care. I feel I am so high that I cannot understand I have already arrived. I get a lady giving me a nice medal, I hear my name, looking around, getting from another lady a little green paper with “5” on it. Am I the 5th to arrive? Finding JP’s smile in the crowd. Big hug. Apparently I am not walking straight, but I could not care less. I need to drink. I need a massage. I need to rest. I need to shower. I need to eat. I need too many things that the head cannot process. Following JP to the refreshment tent and then the massage tent. Feeding myself with whatever I see. No coke nor sport drink L not liking warm tea. 1hour to wait for a massage. Feeling chafing pain right behind the left bum and between the breasts. Wonderful! Can hardly feel my thighs, the front being hard like stone. Wait for the massage was worth it. Walking back to the start with JP to get my reward (a nice trophy and a little box with 500g coffee from Ferrara and two very cute coffee cups. Perfect for a tea-drinker! J). Have changed clothes while waiting for the massage. We walk back to the hotel. Shower. Clean clothes on. And resting with legs up along the wall for a while.

After resting, we headed to the pasta party of the race. For a quick food intake. More walking. Buying parmesan cheese for getting back home. More rest. Checking the bus schedule for tomorrow. Restaurant to celebrate, with a traditional 4-meals course from Ferrara. Delicious. And getting us very stuffed! Lots of talking once again. And then time for bed. Deep sleep for a while…until the chafing sores woke me…and kept me awaken…

WHAT A GREAT DAY in the City of Renaissance and its Po Delta!

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Weather: 7.8ºC, Feels like 7.8ºC, 3 kph NNW wind, 100% humidity. As usual, this is the temperature at start of the race. Estimating the average temperature through the race to be 13-15ºC, windy from time to time, sunny during mostly two parts

Food: > before: chia porridge with banana, with Gatorade blue + little round bread with honey (5:30am)
> right after: ½ banana+warm tea+water+Gatorade orange
> 3 hours after: pasta party
> During: green gel @km20, grey gels at km30, yellow gel at km35 and red @km40 (at the water stations). TRY for sport drink at km10. Little jelly strawberry @km7 and 15 (w/water). Dextrosol: 2 at 1 every km or so at km22-23-24-26-27-28

Gear: ADIDAS Supernova Shorts Blue line, Casal Iconic black Sports bra (1), sunglasses, shoes were at their best as they usually are. Just flying forward and nothing else!

=> Perfect outfit. Surely a bit chilly at start, but not during the race at all. Still an issue regarding where to have the gels and dextrosol. Have a plan though for the next race… J

15/ first half was a decent 14-effort wise. Felt great, a bit more than regular workout (i.e. this is a race after all… it should feel a bit more). Could have definitely accelerated if having run only the half-marathon. Enough strengths left at halfway. Then a deep during km25-35 while running almost all alone. Final 7km were also run alone, but that was soon the end 🙂 Adrenaline kick was not fully felt at km40 as usually do, but seeing km41-sign definitely compensated! Second half was probably at 15-16 level.

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SUMMARY: Definitely a race to be! Objectives met over expectations, especially after having the calf strain two weeks before the race and strong recommendations by coach for not running the race. Far from well-prepared for the race, but the final days of the week prior to the race felt really good (even though was full with plenty of thoughts from work and other). JP and I felt more than ready to run on Friday already! Running with music as I was expecting to be alone during the second half, and this is what happened. Good help to keep up the pace. Body felt fine throughout the race, although could feel the tiredness coming. There was still something keeping up the full focus on running. Passing the finish line was great as usual. This feeling is indescribable. It has to be felt!

(Lots of thanks for support and cheering during the preparation weeks. Even though not many were aware of this race to come. Great way to come back on track after the disappointing hip problem after Dubai in January. Getting a great ranking and 3rd best marathon time ever J Definitely a day to celebrate. Thanks for all the Italian runners and other runners that cheered during and after the race. Special thanks for JP who had suggested this race since a while and that brought lots of support before and after the race J Great with nice company for dinner after the race.

Thanks to the little ones at home and their standing words of support as well as their ever cheering, even when not on site J

Back to Sweden and its grey skies, usual cold temperatures and sunshine (hiding behind the clouds…) A bit of rest now before thinking of next adventures… (ok, there are already thoughts about funny races to do…)! THANKS!

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A few “after-race thoughts”

NOTE: Body felt great throughout the race. Front of both thighs were in pain during the little slope up to get close to the Po and from this moment, the tightness was felt constantly. Required lots of mental thoughts for NOT stopping “just to see if it feels better”. Surprisingly hearing after the finish line that I looked like having reached my max-limit (when my brain actually was pretty high on adrenaline and just wanted the body to do whatever it wanted as long as it was not running…). Good with this feedback for next races.

NOTE: Warmup? Pretty easypeasy run with JP prior to the race. Nothing more. That felt enough for the race and I was pretty surprise to be able to sustain a 4:09-pace throughout the first half despite the lack of warmup. Will work on this more.

NOTE: Energy/refuelling during the race? Good to have had a backup plan! Energy drink served in mugs is NOT my preferred plan (well, not at this pace!). Use of the jelly was good, also it took a while for opening the first one. Now I know the trick. Much better as well as easier and lighter to carry than gels. Use of gels worked well. Only the “carrying” of the gels is still remaining a huge problem. The less clothes on the body, the trickier to “how to carry energy gel….”. Dextrosol every km felt working fine.

NOTE: Beetroot loading? Tested once more. Don’t feel it makes any difference. So skipping it next time.

NOTE: gels in the sport-bra, on the back? Working, but not practical when having a sports bra with ventilation on the back…

NOTE: gels in the sport-bra, in the front? Never worked and will never do…

NOTE: post-marathon recovery going well. Evening of the race and mostly feeling the chafing sticking to the regular clothes. Nothing else. Day after the body was feeling fine and will hopefully continue to do so!

New adventures soon to come…


Race Report – Dubai Marathon 2016/01/22

First half...

Planned: completing the race without fainting, falling or throwing up… Quitting not bring an option either if within the last 2km… Revised plan after problem with balance the days prior to the race

Actual:…3:11:28. 1st Swedish woman, 29th all women and 1st age category (143 total!). Nothing bad but nothing really good neither. Considering the pre-race days conditions, then it feels actually quite satisfactory.

Race Results:
place (M/W) 29
place (ag) 1
age/grade: 73.83% (2015 NYC 75.93% / 2015 WMAC 74,99% / 2014 Chicago 75.97 / Stockholm 76.76 / Rotterdam 78.43 / Dubai 77.74 / 2013 Berlin 75.74/Stockholm:73.1/Boston:72.19/Dubai: 72.35/2012 Berlin:68.29/SF:65.66/London:66.47/Dubai:66.6)

time total (netto) 03:11:28
time total (brutto) 03:11:33
average pace: 4:33min/km

Official splits:

Split Time Of Day Time Diff min/km km/h
5km 06:52:04 00:20:44 20:44 04:09 14.48
10km 07:13:19 00:41:58 21:14 04:15 14.13
15km 07:35:01 01:03:41 21:43 04:21 13.82
20km 07:57:13 01:25:52 22:11 04:27 13.52
HALF 08:02:08 01:30:48 04:56 04:30 13.36
25km 08:20:13 01:48:52 18:04 04:38 12.96
30km 08:43:49 02:12:29 23:37 04:44 12.71
35km 09:07:45 02:36:25 23:56 04:48 12.53
40km 09:32:43 03:01:22 24:57 05:00 12.02
Finish 09:42:48 03:11:28 10:06 04:36 13.06

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M Day-4
Rewinding a bit earlier. Monday supposed to be carb depletion day 1 (or continuation of previous days) turned into dizziness and clear loss of balance. Difficult to walk or run. Massage pre-race went well.
M Day -3&2
Extra rest day on M day-3. Dizziness not much better. Carboloading from the morning did not help. Stomach sick during stopover in Istanbul and finally in Dubai with no relief for this lack of balance. Even laying down and closing the eyes felt like being on a boat in the middle of a storm. M Day-2 : took extra rest under the sun. Nothing seemed to help.

M Day-1

Morning run to check if running is even possible. Felt fine enough to get all ready for the race the day after. Definitely no other objective else than completing the race. And in any case of fainting, falling or alike, then to stop the race immediately (except in the last 2km, where it always feels that even crawling this distance to the finish line is better than quitting…).
Final check of the race gear, the watch battery and MP3 ready, all alarms set on both phones, time wristbands taped, and gels prepared. Getting my change of clothes for after the race in my white bag and that is pretty much it.

08:00pm – sipping last 6 dl Isostar and preparing breakfast for race day. Eating a bagel with honey and chamomile tea.

10:20pm – lights off even though will take a while for sleeping… Planning to check the dizziness in the morning and see if can be running at all.

11:58pm – not much of sleep still…

And same 30minutes later aso…

Before the race

1:20am – waking up thinking I missed the alarm. But nope. Back to sleep.

1:43am – same as before. Still too early.

2:30am – finally time to go up. Feels I haven’t slept at all… Quietly getting to the kitchen, eating my chia seeds mixed with Isostar and crushed banana, warming up my bagel and eating it with honey and drinking extra Isostar. All well-calculated to get 200g of carbs 🙂 water as well and back to bed.

3:00&3:30am – Half-awaken since breakfast. Drinking water and Isostar.

4:00am – Time to go up, leave this bed that really wants me to stay, shower, fix the hair, suncream on the body. On with racing outfit (SWE hot pants and singlets and ADIDAS Adizero Adios Boost Purple (Swifty)). Sunglasses on the top of the head. Gels for the course in back pocket and gels for the finale in the back of the sport bra. Taking a few Dextrosol just in case the sport drink sections would screw up (which actually appears as a good idea later on…).

4:45am – Time changing too! Have to leave. Final big breathe and closing the door. In the darkness, the air is nice and peaceful. Trying to jog to the start but the white bag they gave us is not practical for running! So I jog. Or tried to. Getting to the metro station it is just…empty! Meeting four runners. Becoming a bit scared I mistakenly came an hour too early. But when getting closer to the start, the usual chaos of cars is there!

5:3x-ish – don’t understand where to leave my bag. Completely different setup than two years ago. Get someone to indicate the bag drop…which is 250m from start… Not that I anticipated this. Getting there in the dark and meeting…a swede! A bit of chat, a pic and leaving my bag. Getting it back after 3 minutes as I forgot to add Vaseline on the thighs and arms. And good to go now.

6:xx-ish – meeting Henrik D on my way to the start. Quick chat and plan to meet at the start. Quick stop at the loo which has no queue at all. Staying a little inside for not getting too cold outside. Then time to go. Meeting fences on the side of the streets and consider pros and cons for jumping over them to get to the start. Meeting Mohamed there who has the same idea but we both think it might be a bad idea in case we hurt ourselves on the jump. He plans a 4-hours arrival. Ok, I decide to get over the fence with a little help from my runner buddy.

Heading to the start and meeting Henrik again. Not a chance I’ll hang along with the pace he plans to have. Not today. I know what my wristbands say but they are there to keep me motivated and reminding me the original objectives. The ones I worked hard for. Doing a few back and forth runs, try to accelerate. Well, it works. Will see soon how long the body is holding this balance in place.

6:15am – already? Making my way to the first line. Getting big smiles from the volunteers holding the rope. A bit of chat with two French (one from Metz and the guy from Paris). Then with a German named Frank. Asking oddly what’s my plan. “To finish” is my answer. “Yes, but how fast?” He asked twice more. “Just finish will be good” I repeat (thinking silently about how I feel when hearing this from people standing in the front row of a race…). But today, I’ll start anyway where I should be.

6:20am – the elites have gathered to the start and a guy is trying to get there as well. A bit of drama and then we can start walking. Cannot see Henrik but he’ll probably spot me easier during the race. Still dark out there. The air is a bit heavy to breathe. And humid (?).

6:25am – checking a final time my laces. Feeling my gels well positioned. My mp3 ready to sing. I want to start. The faster we start, the quicker we finish!

Start of wheelchair athletes is given. We can now rush to the back of the elites. All is back to normal.

Waiting eagerly to the start. The minutes have disappeared. 30seconds to start a guy announces…

THE RACE

First half

06:31am – aaaaand weeeee kiiiind oooooff start. There seems to be a bit of confusion and false start. But then we hear clearly the gun and off we go. And people push to get a place. I feel fine. Takes not much time before I get to the left side as we will turn left this year… Feeling ok. And starts the short 5km stretch towards the first U-turn. Dark outside as the start is now 30 minutes earlier than the years before. It feels nice on the air, little cold, maybe little heavy to breathe. But I like it. Setting my music in the ears quite soon after the turn as I know I’ll need it sooner than later. Getting in a group of three guys and I am pretty sure they’ll aim for what I want, ie. 4:09-tempo. The music in the ears is my “4:09-pace” – got three half marathons in 87 minutes with it 🙂 never wrong! Passing km1 as expected. Got a cheering from the left (guessing afterwards that could have been Andreas N?) and from the right by Henrik. As I thought, his tactic for the day ain’t one I can follow. Having along with the two guys now for 4:09-tempo. Passing 2-3-4km. Spot on. Feeling fine. The lights are starting to show a little above the high buildings. Then seeing a “4km” laying on the side… What? I thought I had already passed it… realising quick that it must be for the 10K which will start later and takes the same road. The elites have passed on the other side of the road already. Skipping the elite women in my count, I just want to check how many chicks are before me already. Getting up five or seven. Really?

Getting to the 5K and water station. Hesitating but taking a bottle anyway. Only couple of sips and off with the bottle. Seeing Henrik in the other side of the road, meaning the turning-point ain’t far. Taking it nice and easy and off I go on the other side. Light wind felt up to now is actually still there. But bearable. Taking a Dextrosol and then passing the tram station. Km7 & 8 are run along with two guys aiming for 2:55. Gosh! And I who so much want to follow them to the end… But they got away. One in orange tshirt will meet my way later on… Km9 is passed… running alone. Have already thrown my two wristbands. No need to add deception to what feels to become a tough race. A gal with neon orange tshirt is passing me. Noooo not now. And on the back it stands an Internet site address “.se”. Here goes the first place as Swedish female. She runs good and stable. In other conditions I would definitely have hang along her. But not today. I see her disappearing, slowly, smoothly and surely. Seeing an 8km-sign…Whaaaaat? I thought I was going towards km10?!?! And once again realising it is a mark for the 10K race. Not funny! Km10 arrived and this is the first sport drink station. Taking a cup that I see already is only full to the quarter… So much for having the expected “approximately 1-2dl of energy”… Considered quickly whether it is worth running back and get another cup, but nope. Have felt already twice a bit of lack of balance at km7 and then km9. But as long as I can run, I run. Passing the 10K in probably a decent time (a bit under 42 minutes?), but once again, the mind is still a bit happy to have seen this 4:09-tempo for a while and now register that it won’t continue. Ok, setting a new goal then: halfway in 90 minutes. Have no clue if the head can actually do this, but the body itself is in good shape. So let’s use it. Passing Burj al Arab and now the straight line to Union flag is starting. “I’m happy, I’m feeling glad, I got sunshine in a bag…”. Yapp. Singing is what I can do at this moment! As usual nobody appears running at my pace and honestly today I won’t push to keep up with someone else’s pace. Well… Ok, I’ll do it anyway, but more to keep some focus on something and not falling. About km13 or so, have a white-cap runner with me (or more likely: I am with him). He is in for sub3, he said. Checking my watch. My average pace has dropped to 4:13. Daring to check the km-pace, but seeing it so slow feels depressing and motivation-killer. Even though I have this imbalance-thing, it does not mean I cannot give all what can be given. We run together for a while. Reaching km15 works fine. Stopping actually to drink a full cup of sportdrink. Catching up on the White-cap again. Find I think. But he looks tired. And sweaty. Already. Some guys pass us and THEY have a sub3-tempo. They take a few meters-lead ahead of us and I decide to actually follow them. I still have strengths, have not felt like falling yet so why not. The music helps definitely to keep up a good mood. Have changed to my “optimal sub40-10K” music playlist (if all goes well, the 10km should be run before the 6 songs are finished…). Not using it for sub40 today though. Just to keep the good mood. Reaching soon the 20K and the road in Jumeira Beach Road is not as nice as I recall. They are building there. Quick calculations of a mind not fully working still give a halfway course under 90 minutes…. Taking my green gel a bit before the water station. Probably 500m instead of 200m. Yeaaah… I feel actually so extremely bored with this whole thing of not being able to give it to the fullest that I try to pass time in other possible ways. But surely, the gel should have wait to be closer to the 20K… The sun is high already. It is doing this subtly and before you know it, the heat is on you. But it doesn’t bother me. There. Here is finally the halfway mat, right after the 21K-mark. Would have been nice with a clock here to know how much time has gone already. As I have slowed down a bit when grabbing my water earlier, I count on a 91/92 minutes for the first half. Decent enough. Despite the slow pace, I still feels like the cruising part has gone fine. Surely should have gone faster if all had gone normally with the balance, but when I pass these points, there is no thoughts about this. No “what if“. Just be there and run. Until this halfway, I have carefully taken water at each 2,5-ish stations and sportdrink at the 10 & 15-stations. Feels that it is working fine. When sponges were available, I caught one too. Very careful in emptying the water bottle a bit, drinking a bit and splashing some water on my head without getting my mp3 wet.

Halfway done – Halfway to go!

Second half

Not really recognising the path we are taking. Despite having run there already three previous years. The paving stones are bothering me more than usual. Mostly because it makes me loose my balance and since the start of this road, I have been fighting for not falling at every crosswalk (which have…paving stone)… By km23 the elite men are passing on the other side. That’s just beautiful. Quick calculation: they are 7-8 km ahead of me… How did that happened?…They were only a few meters before me at start…like 23km-of-mine ago!?!?! Running alone I try to find some things to focus on, because at km24 I got this “I-am-on-a-boat-in-the-middle-of-a-sea-storm”-feeling, and that ain’t pretty. Continuing to smile but I see that my feet are not running straight. OK. I should not look at my feet neither. Heads up! I am not dehydrated. It is just something I cannot control. And that is freaky strange and scary. Elite women start passing one by one or two by two after this. Counting the ladies before me to see how I place. Ok, let’s finish this race in the top 100, I think. 25-ish elites + possibly 25 more gals having passed me during this long stretch, yeaaaah… Top 100 seems achievable. And let’s be crazy, top 50 would be tough but sounds more fun. Km25 is good for a complete stop at the water station to drink fully one and a half cup of sport drink. I ain’t winning this race and I ain’t competing neither. So better taking time for keeping up this hydration and energy levels anyway. Looking on the other side of the road trying to spot Henrik but getting closer to the U-turn without seeing him makes me think I missed him passing by. Must be 2km ahead of me. And when I finally stop looking here he comes. Looks a bit tired, but I cheer and I think I got a response back. Good! Back to the chicks and the counting 🙂 and here comes the U-turn. Really?!? Not at all as I remembered it. Turning and waving with the arms to the people watching to get some cheering back. Not really working but at least the Norwegian (?) passing there with me is smiling! Now it is actually straight to the finish line. And yes, the feeling of stopping to pee that was there from the start (!) has come back. Halfway of the race, there was no point stopping: only 21,1km left… By km26,5, it became “final stretch. Hold for 16km and that’s it”… Counting two gals very close to me after the U-turn. Probably 4-600m? Just not letting them pass. The long road back becomes harder. The sun is high, the wind is annoyingly there (as usual), and I am by km27/28 zigzagging clearly like a drunk person on the road. Completely different from when lacking of water or sugar, this zigzagging is actually not going along with the body check I am doing. Body is fine, tired but fine. But the head and the eyes just don’t follow. Back on the stormy boat again. Freaky! Getting closer to the fence just in case I fall without warning. Cheering on the other runners on the other side of the fence. Looking and reading the signs for the road, the names of the restaurants we are passing, repeating my name over and over again… All for keeping the mind alert and hopefully not letting go for the imminent falling/fainting felt several times during this stretch. Taking extra Dextrosol at the plain kms up to km30. I don’t feel that I need them at all. For once! But the chewing is in a way helping. Km30 is reached finally. Taking my grey gel. Not feeling I need it either. But it keeps me occupied. Water drinking at all station. Taking 10 seconds walk to see how it feels, but it gets worth and the body clearly indicates it wants to stop if not running any more. It does not want to walk! 12km to go. Calculating a bit more: 5min-tempo is getting me to the finish line within an hour. Yeaaaah! Under 3:15! The pace is by now like a regular distance or long run. 4:35/45 or so. Trying to keep this up. Well, actually no. No trying anything at all. I just run and the legs are to decide. Seeing the halfway point in the other side. Did I pass it already that long time ago?!?! Accelerating a bit to the rhythm of the music. Choosing to repeat two of the songs to keep the mind occupied. Apparently it works. But the left knee ain’t happy after km31. Almost falling there and happily got back on track. Limping with this dead knee for a bit, more than half a km, and it just get back to normal after that. Well, I feel it ain’t “normal”, I just chose to ignore it. Km32 and only 10km to go. 50 minutes tops. Just get to the next one and there starts the one figure km-marks left to the finish. Have been passed by the two gals I noted at the last U-turn. Not that they were getting faster, but I got pretty much slower… Km35 and the last grey gel. Feeling it is almost waste of gel to take them, when I am just running this tempo. Passing km36 and desperately looking for Burj al Arab. Nope. Still not there. I don’t see km37 but km38 and passing a few guys. They chose to walk and were way ahead of me before. Have seen the “2:55-guy with orange tshirt” from the beginning in deep trouble a bit earlier. Having been passed by an ambulance just a minute before, he suddenly cramp and grab his leg in what seems to be excruciating pain. And fall. Cannot help much. He is heavy. Try to wave to the ambulance. Checking behind me and some guys have stopped to help him. Never been so happy to see km39 (not true… Am always happy to see km39!). Still in need to go to the loo…and since a while…but reaching km40 soon, it turns into “you’ll pee on yourself if needed, but you ain’t stopping!” (so much for the glamour of running…). Holding. Taking out my two last gels, definitely considering a waste of money to take them here. But there is no chance I am crawling through the finish live. Not now! Yellow gel 150m before km40, grabbing a bottle of water, few zips, red gel, water and off with it. This is where everything starts actually. Feeling an impulse of new energy even before the gels start to kick in. Accelerating already there, encouraging guys I am passing and that are walking. Burj al Arab is there. And km41. Have rewinded the Embrace song twice since the last gel and this is it. Trying to get help from a guy there, but he is no match for a strong finish 😦 I just feel like flying (I know I don’t fly for real… and probably look more like an elephant charging that a cheetah hunting a prey, but who cares!). I know this final stretch. 500m max. Seeing the yellow sign indicating 400m to go. Finally hearing the crowd. Passing tired guys on the side. This road is just gorgeous to finish: just alone and three-lines of pavement! Seeing the runners from the 10K arriving on the other side of the fence. Trying to race them 🙂 200m to go. Press lap on my watch, I want to know how fast/slow I hit those last meters. Seeing 3:11:xx. Doesn’t matter. It ain’t DNF, it ain’t 3:15 (& it actually turns out being my second best time here in Dubai…). OMG! This just feels good.

Official time received later: 3:11:28 (Garmin shows a few seconds more ).

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After the finish line

Time really ain’t the focus here. Felt strong at the end. Carried by the crowd. And there after crossing the line I see Henrik D a bit away, I feel fine-exhausted but fine. A volunteer approaches me with water…and grabs me. Of course I will faint if someone is giving me the opportunity to just fall into their arms and carry me!!! That is not what should be done. Got asked if I feel good or bad, am given water. They want to get me to the doc tent, but what I want is a massage. Happy to have Henrik intervening and saying he is in charge of me now. Big hug. Well-done from his side in 3:08. And he even got a picture of me at arrival.

Walking easy to the tent to get water, banana, chips, Isostar red(with btw no calorie, no sugar, no fat, no protein… Hum… just been running 42.2km…would be an idea to actually GIVE me extra of everything, don’t you think?) and the massage tent 🙂 Meeting Andreas N there. He has completed the race in 3:05 and still smiling. Taking a few pics and then time for queuing for a well-deserved massage. The wait feels really long. Talking to everyone that want to talk. Two Spanish guys, a French and an Italian. That’s the trick for skipping this queue: finish the run in less than three hours and you’ll wait waaaaaay less! Finally getting my share of massage. Focus on left thigh and right calv. One of the Spanish guys asked me several times if my right thigh was hurting but it is actually one of the (rare) places where no pain is felt! Meeting Henrik L Swede living in Dubai. Well-completed run as well. And finally the massage is finished. A bit of “what am I doing on this stupid boat again”-feeling. Drinking more water and another disgusting Isostar red. Grabbing two extra bananas and a bottle of water and crisp. Goodbye to the Swedes, the French lady from Metz and anyone who is kind enough to cheer and telling me I was running well during this race 🙂

Carefully crossing the human wave to get to the pavement towards the bagage drop. Not hot, but nicely warm. Walking with my running shoes in my hands. Feels nice to walk on socks. Getting strange looks. Who cares! Lots of people there. This is a bland of marathoners, 10K-finishers and 4K-soon to start runners. A mess! Grabbing my bag and heading to the toilets to change. Time for a quick pic before that. And finally getting to the loo 🙂 4hours later 😛 Changing quickly my race gear for shorts and singlets. Cleansing a bit my white-and-salty face and getting out. Eating the banana and the crisps. Drinking the water. Only 3km left to walk back home. Takes 400m before the pain is starting in the front of the right hip. Same as two years ago, here in Dubai. No other marathon or race is giving me that. Walking very slowly as it is actually hurting pretty much. And yes, stubbornly continuing the walk back home anyway.

Quick chat with my hostess before changing to bikini and heading to the 7th floor and the ice cold pool. Staying there, full body in the water, not even swimming, just resting for 15 minutes. The ultimate ice-bath post-marathon! Then rested under the sun. Drinking water. Scared a couple of times that I would fall from my sunbed as the dizziness is there to stay apparently. Have probably collapsed for a little while…or slept…don’t know if that makes a difference. About 3pm heading to Mall of Emirates for eating well-deserved lamb chops and French fries and a large coke. Feeling hungry I add to this 3 chicken Bao as well. And back home for resting with legs and feet up.

Chat with Henrik for meeting for dinner later on. Back to Mall of Emirates and meeting with Henrik and his brother Anders. Still hungry, so got shrimp dumplings and a Pepsi. Lots of talking around coffee (hot chocolate and cookie for me) and close to midnight it is time for a last hug and congratulation and heading back home. A bit of mailing and it is already past midnight when I fall into the deepest sleep since a while…

BRILLIANT DAY in the City of Gold!

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Weather: 17.2ºC, Feels like 17.2ºC, 6 kph SSE wind, 83% humidity. This is a usual what my wonderful watch is registering at start. By the end of the race, it has turned into 20-22ºC and nice and warm sun.

 

Food:
> before: chia porridge with banana, with Isostar orange (2:30am)

> right after: banana+Isostar Red+water+chips (*2)

> 3 hours after: grilled lamb chops + french fries + coke + 3 chicken Bao

> During: green gel @km20, grey gels at km30&35 and yellow+red @km40 (at the water stations). Isostar at km10-15-25. Water : at the half-way stations (2.5km). Dextrosol: 1 @km5 and 1 every km or so at km22-23-24-26-27 (?)

Gear: SWE outfit (hotpants & singlet), sunglasses, shoes were just the way they should be. Wonderfully bringing a touch of speed in this whole race. Felt light like a feather (apart from when the “running like a heavy elephant”-feeling arrived…).

=> prefect outfit. Would have gladly gotten rid of the singlet however. Felt pretty warm. The backpocket was working fine for the 3 gels, but the two in the sport bra could still find a better place. Got a burn mark on the stomach due to the HR band…

 

16/ Effort was nice and controlled at the start and it should have been like that at least until the halfway mark. But the dizziness was not letting the run flowing as usual and the effort was increased after the last U-turn and lots of focus on keeping the mind straight and clear for not falling. Happily not feeling that the last 2km to the finish line were higher than a 13. Adrenaline kick did all the work!

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SUMMARY: Good work! Well-completed race despite the pre-race days and this balance problem. Pretty annoyed but honestly there was not much to do about it, as not knowing what it is/was and what started it. Probably was a bad idea to even run and to race, but I consider that I was alert enough to listen to the body. And yes, there was three times when it felt that it might have been a good move to step on the side and stop, this has never appeared as the only option (or even the better option). The hip pain after the race is fully consequent with the bad holding I must have had during (at least!) the last 16km to the finish line. Once again, the limping could have been ended by stepping aside, but it felt that it would even be worse to stop than continuing… When adrenaline is kicking, better listen to it (I guess?). No check on the time or pace apart for having an indication, never for chasing a time. Support from the people on the side of the road is a big flow in this race. Therefore the best move once again was to have had the mp3 ready to kick in. Running in Swedish outfit is as always really nice as when other runners are cheering, they do it for Sweden 🙂 One part which get a top mark is definitely the drinking. Trying Isostar for the last 3 days pre-race was probably not the most efficient move (if Isostar would have not been friend with my stomach. But it worked well). Surely lost times with the full-stops to get the sport drinks, but at least I got some and enough to continue. Dehydration was not there. For once. Still thinking that serving sport drink in small mug is not the most optimal way of helping runners…

Once again, passing the finish line and 5 seconds breathing after that is just giving the whole race a new angle. Felt good enough for walking at list. This addiction to finish lines is there to stay apparently…

(Huge loads of thanks for support and cheering during the preparation weeks. Especially since after NY marathon. Surely a bit disappointed for not having had the opportunity to run as I really wanted to, but with a quite decent time, a nice ranking and a beautiful skin tan afterwards… that will compensate at least for not having run at all last year. Thanks to the runners and their smiles and cheering during the race. Always appreciated. Special thanks for Henrik D and the pre-race chats and the post-race smiles 🙂 Nice to have had company for dinner after the race.

Thanks to my little ones and their constant support and understanding of once again a “food experimentation before the race” (and yes, “carbs rules!”) and their ever cheering, even when not on site Thanks for the last minute pre-race sms giving extra support in this stupid condition of not being able to walk straight and not understanding why. So nice to have those words in the head during the race 🙂

Back to Sweden and its grey skies, snowy roads and cold temperatures. A bit of rest and already planning for new adventures… THANKS!

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A few “after-race thoughts”

NOTE: Body was all fine throughout the race up to the last final 16+km. The left knee “felt” once again and required a bit of limping. Surely painful but strangely disappeared after a while. The dizziness was the most challenging part probably. Not knowing when it might pop up. And what to do with it. After-thought being once again that running at all was probably a very bad idea, in case the dizziness would have been as strong as the Monday prior to the race. To be checked!

NOTE: Warmup? I think the easy jog/walk to the start and then the few back and forth easy run + strides did the trick. Would have very much been nice to actually run the pace I prepared for. But there will be other races. This was not the one! Never felt “cold” during the race.

NOTE: Energy/refuelling during the race? Worked as planned apart from km10 and the too-short sportdrink mug. But don’t think it impacted at all on the race. And would the conditions been different, and being able to run as “normal”, I don’t think it would have impacted neither (apart from making me not happy!). Good to have drank Isostar for the past days before the race. The gels work well, but once again, due to the running conditions. I am not fully sure they were necessary. Could have continued on sportdrink probably at the tempo I had. Having Dextrosol as backup was good. Mostly for keeping the mind alert with the chewing!

NOTE: Beetroot loading? Hmmm…tested it, but seeing that the pace was not much more that for regular run, I am not too sure it played any role. Probably to be skipped next time. More work to be done to maintain the fast pace expected for the marathon and more long runs 🙂 And less snow on the road. And warmer temperatures…

NOTE: gels in the sport-bra, on the back? Working, but got a little burn mark. Easy to carry and not disturbing at all. Still not the optimal solution, but a good one.

NOTE: gels in the back pocket of the hotpants? Worked well, but would so much want to skip them there.

NOTE: post-marathon recovery to be taken together with checking out the source of this dizziness. Otherwise, life as usual and running gear ready to get out when recovery time is up!


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

 


Race Report – Varbergsloppet 2015 – 2015/07/11

Planned: 10km tempo pace (which is estimated to 4:25/4:30 at the date of today) – i.e. 45min would be fully satisfactory

Actual: 44:19. Quite fine, especially with the preparations and the expectations and the route 🙂

Got the kicks, abs challenge done in the morning. Porridge breakfast around 10. Felt ok, but a bit heavy on the stomach though. Turned round round round at home for not leaving to early: clothes folding, laundry hang, eyebrows plunk, and final check on the gear to be taken (for the..5th time?!?!?)

Headed to the city center, bought 2 powerade, 1 dextrosol and a little bag of gummy bears 🙂 And then train trip. Final drink at 2pm. Don’t want to have to stop during the race, right? Easy at the arrival with the explanations of R. Got my registration done and then it was…2,5hours to kill…

Changed in the swimming pool ladiesroom, getting the BIB on my singlet and headed back to the main grass area. Waited for club buddies to land 🙂 Did a bit of sunbathing in the meantime (with warm jacket as it felt a bit chilly with the wind). Lennart arrived and we chatted a bit. Met Tricky and his friend (both had been cycling (!!!) from home – would run the race – and cycle back before nightfall… Either you’re in, either you’re not! Massaged my legs with Tiger balm, re-adjust my laces and it was already 3:30pm. Time to drop my bag, final stop at the loo, and warmup together with Lennart and Torbjörn (that we met on the road). We took a VERY easy pace for that: Not at all what I am used to. I had planned to run 5-6km prior to the race in order to ensure the muscles would be ready for a kind-of-fast pace (read: tempo pace). We ran 2+ km on the final part of the race (which was good, because when it arrived during the race, I knew the end was near!)

3:45pm – tried to find a place for doing accelerations, but nope. Not really. Did lunges warmup and it was time to get to the start.

3:50pm – Nice place under the sun. Start group 1. First line 🙂 On the right, so can be passed easily. Got a hug from a smiling Sara and another one from a smiling Robban :-). A bit of push, but I have learned how to handle this. And surprisingly I did keep my place…

3:55pm – all set. Music in the ears is ready to burst as soon as the start is given… (and yes it was already warm…but with the air from the sea it felt quite nice).

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4:00PM – No pang, no gun fire…just a large clock announcing the beginning of the race. And as usual for 10Ks, this feels like the opening of the gates for letting veals, cows, horses…(you name it) free to run. Felt quite ok actually, remaining on the right. Got passed a few times on my right (!) but otherwise, the human wave passed me on the left. ALL the wave 1… Quick check on the clock showed 3:30 (!) after the first turn and 3:45 after the second one around the castle. I know I know, way too fast, but the faster you run, the faster you’re done J Seriously now, did feel that the pace would not hold anyway so quick check on the watch when it beeped 1km indicating 3:50. Hummm…not as planned. Turn on the left and in the streets of the city then. Felt pretty warm. Would have gladly run at 9am this morning than 4pm…How are they thinking really??? Got to the second km and the avg pace indicated 4:16, which was still too fast, but more “ok-fast”. I thought that I had anyway 8km for getting down to 4:30-pace. The 3km-sign is a little off compared to the beep of my watch so I press “lap” to get it aligned better. And just have to continue the run. Loving my home-made trance-mix (freshly done this morning while I was turning roundroundround at home). Brilliant combination, especially as they are bringing different paces and at the correct time 🙂

Seeing the pace going slower. Good to have had some indications from R on the route. So I could take the first little up at the beginning, not fear the pavements in the city center and enjoy (yes…sure!) the run in the forest. When I hear beep and see the 4km-sign, I know it is only 500+m left “climbing” (ok, there was no climbing, but it surely goes up during a while and culminate at 4,5km) and tried as suggested by R to push during the downhill after this top. Not as easy as I thought however L Can remember however that it was nice and refreshing to be in the forest (or park?). This is there that some new runners start to pass me. From km1.5 or so, I was the happy last-person-of-group-1 and for this I happily accepted the cheering from the crowd (and even lifted my arms from time to time to get them happier and cheerier 🙂 ). So, back to those guys passing me: the little competitor inside me agreed to get a 4:30-race, but still, if that could mean NOT be passed by more gals from the group behind, that would be great… And let’s admit it: sometimes it is nice to have guys passing you. Need a bit of focus afterwards, but it is nice distraction for a while 😛

Around km5 it felt a bit odd that my watch indicated 1,6km on the lap-screen when it should have shown 0,6km… and THEN I remember that I turned on the alerts…but did not setup the autolap before the race… Which I do a bit before km6 and press lap-button at km6 to be in sync with the signs on the side of the road. Surely dropped a bit of time there. Took 2 dextrosol. Did not have any food in my stomach since porridge of the morning and the half-bag of gummy bears in the train. Felt warm-warm and more warm. At each water station it is “take a first cup and throw it on the head (be careful the mp3 on the chest not to get wet) and then take a second cup, a few glups of water and the rest on the legs”. Felt quite good (of course, I noted afterwards that having thrown water on the stomach and legs was probably looking like I peed in my shorts, but it did not matter much and it was drying anyway within crazily short time. And as well, who cares???).

OK, km6 is passed, seeing the lighthouse over there. Remembered the description of the route and that we would…actually…run…CLOSE to this lighthouse??? No, cannot be. It looks like it is at 100km away (yes, the water on the head is not helping much the brain to cool down and think reasonably…). Passing the bus stop of the SPA (had been there a few years ago…but the weather was waaaaaay worse!). a bit of waving to get the crowd cheering a bit. And under the trees again. This part is nice. Very nice. Because it is less than 4km to go. Because my watch is finally indicating the correct pace and distance. Because after a turn around I-don’t-know-what I can see this stupid lighthouse which is WHAT? How did it come that close??? And nope, my watch is indicating a pace which ain’t fast. Turning right a bit uphill aaaaand so nice again! Catching up with two guys…he he he! I know it is not polite to count people out loud when you pass them. So I did not. But I probably talked loud to encourage myself, because a guy before me turned and looked strangely at me (and it gives me the opportunity to pass him. :-)This is nice this km8, because it is close to km6 and you see all the other runners passing the km-sign that you passed yourself a bit of time ago.

Then it was less than 2km left… Where is this stupid castle? What said R in his tips? Sure, when I see it I know it is soon finished…but how close would that be?!?!  A bit less people cheering on the road, more likely looking. And then there is this little uphill. I know that from there can be seen the 1km-sign soon. MOG, this feels so nice. Had taken 2 dextrosol at km8 and it feels that the brain is actually cool now J (next time I should take 10 at the start of the race maybe!). And.here.I.see.it: the 1km-sign. Had passed it during warm-up. Just accelerated in the downhill. Don’t care about the guys I passed (although I still cheer for one who is walking on the side of the road).

KM1-sign: requires change of music! Anything to pull me to the end. Even make a happy cheering noise to myself when passing it. Run run and more run… ???… ok, how come that the 1km is now longer than during warmup?!?! And I surely resist from checking the watch which would tell me stupidly that nope, you have not run 500m but 267m and there is still a LOOOOOOONG way to go!!! Seriously? Did the stretch the pavement? Change the screen on my watch and see that it is 4:43pm. My group is time-measure on gun-time, meaning that I better move my nice butt and get those tanned legs running a bit faster to get under 45minutes (yes, I know I know. 45minutes is the FASTEST to be run today, but if that is possible to be slightly under, that would boost a bit the confidence on the return to training done during the past 1.5month). Passing 2 guys, seeing one guy stopping at the first time mat. The clock indicated 4:44:09. Don’t stop. Running to the second mat. Stopping the watch. 44:19 (44:20 on the watch). I’M HAPPY J (and tired…).

Medaille, banana, milkshake (disgusting btw…), 2 chocolate cakes and a laaaaaarge water glass. Congrats to Sara, walking a bit around, seeing guys laying down on the grass ready to pass-out. Feeling indecently fine after having run 10km. Probably could have run longer, but not faster. Definitely needed to have this 5-7km warmup before next 10K! Meeting Lennart (45:xx), then Tricky (45:xx). Winning a sun-chair on my BIB-number, taking pics of me and my clubb buddies and after some chitchat heading to the pool for shower and change. Skipping the sauna however (even though it would have been nice). Final result are given, podium for Sara (2) and R (1). No win at the lottery for a brand new car. Bye to Tricky and his friend and to Lennart. Time to get my train back home.

Nice Saturday outing!

*********

Weather: 19ºC, feels like 19ºC, 16km7h WNW wind, Humidity 56% – cannot complain on the sun, but the wind was annoying from time to time and nice to have in other time. Would have greatly appreciated MORE shower on the road (and maybe one extra water station?)

Food: Grahamsprridge + banana+ oat milk @10am, 0,5 little bag of gummy bear in the train at 1pm, 1banana + water + 1 milkshake + 2 kex after the race (and the 6 gummy bears left J).
During: 2 dextrosol @km2-6-8

Gear: ADIDAS Supernova blue line, MIK singlet white, mp3, fast flying shoes J

Shoes: ADIDAS Adizero Adios Boost – Orange – liiiiiking them!

16/ First km was the fastest and almost the easiest of all the race. Effortwise it was not for the body to run but to the brain to convinced itself that it could actually lead the body to the end at the decided pace. And necessarily (?) fights for NOT stopping. Weather was probably playing a bit on this, but have been able to run faster and under worse/warmer conditions. So let’s face it, this was a tempo training workout and good test for how the form is right now. (Although the 5km ran last week at 4:25 felt way lighter and easier that any of the km of today’s race. So this was not really a 4:30-day maybe)

NOTE: left foot? All good during the race. No problem, no screaming, no complain. Felt a little after the race in the BGS when walking to the train station.but not much really.

NOTE: left knee and hip? WHY are they complaining during training and just shut up during races??? All fine.

NOTE: Good training race. Top shape is not there yet and have anyway a few weeks to get there. Nothing really to complain about. Back to training since 1.5month and no real speed training so far. And not much in the stomach since the morning ( I know how to prepare for a 42km race and most of the time struggle before a 10K…) Nope, this race was a very good training. Especially as 10K ain’t my favourite distance. Body felt all ok after drinking half-glass of water after the arrival. Should have run more after the race to get some miles under my feet…

First race since a while and a good day under the sun!

image

Happy finisher 🙂


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

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

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

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

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

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


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

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

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

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

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

Soooo…more to come then…

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


Recap 2014…

First week of the new year reaching its end… Time for a short summary on how 2014 went…

Figures first: Races: 4 marathons, 4 half-marathons, 3 10K, 2 smaller races.

Back to the beginning: Dubai marathon. Great start with a new PB by 4min 44sec and year objective reached by 1min 1 sec… Could not wish for better first race of the year. Once again, tricky conditions for training with rubbish weather in December and January, BUT a really good finish of the year training with 477km run in December which probably helped a bit for getting this result. Sun shining… and surely starting to think about what other objectives should be set for this marathon distance for the rest of the year… Next step: busy March with first : Semi de Paris. New PB by 16sec for a race which was counting as training-race. Good way to train the running, the “Oooohhhhh nooooo… I dropped my gel and had only one for the whole race…what should I do now”-energy plan and enjoy fully the scenery 🙂 Two weeks later, had nothing else to do but to register to an 8km Spring run and got a PB on it (once again, first time run = PB 🙂 Liking it!). And then came the cherry on the cake: Copenhagen half-marathon, standing as well this year for World championships in half-marathon. CRAZY new PB by 2min 41sec since SdP at the start of the same month. Getting as well WAY under the objective set for the year. And a great celebration with running-buddy “Trickie” who was joining the race as well. So after this, the cup felt full and happy I was. The year had only gone 3 months and all felt fine… Got to run our 4km terrain club championship and got first place woman 🙂 Still fine year, right? But it was without counting Rotterdam marathon in April. Dubai, Copenhagen, Rotterdam and Chicago were the A-races of the year. But having set PB in Dubai and Copenhagen, I was more than happy to run a fast race in Rotterdam and that would do… But nope. All preparations had gone well, two weeks after Copenhagen I was standing in Rotterdam with stomach aches and not able to keep anything in my tummy. So the plan was just to complete the race… Which ended with a first half in 1hr25 and a final time of 2:57:25, new PB by 1min 44 since Dubai… and 4th in age category 🙂 Wow, the year was just great. After that focus was on Chicago in autumn, with a few races on the way there. First was mid-may with III Subida a la Cruz de Benidorm, 10K race which I took first day of “training-vacation” in Spain and got happily to cross the finish line first of all ladies (after a huge 2km uphill and a super fast 2km downhill in the middle). This fun training-race under the sun was followed by a lovely sunny training week in Spain (and crazy pain on the front of hamstrings… which made me understand WHY downhill training is of importance sometimes!). Back home it was time for Göteborgsvarvet. There was a dip in motivation for this race. Which was anyhow planned as training race and hopefully to get sub90. Which I did…for a couple of hours…until the elite field was granted with 14 extra seconds for all times due to issue with the start clock. Ending 1sec above 90min… Next stop was two weeks later, the capital and Stockholm marathon. Once again this was as well Swedish Championships and even though it was not top-race on my plan, sub3 was a wish… This was without thinking of a bad turn that happened the week before and the pain in the knee until the race. Got the race done, half way as planned but by km30, the knee just did not want to cooperate. Good time anyway with 7min 43sec faster than last year, but missed the sub3. No worry, I had my knee still there and that what’s matter right? A PB without knee? Not too good 😉 Followed a recovery month, meaning crazy daily rehab training, skipping the 10K-races planned in July and finally got to run ONE 10K on the 2nd day of Augsut. Musselloppet. Crazy time right before the race (took us over 2 hours for driving a distance which should have taken us like…30min?), arrived at the race 10min before start and understood when getting there that it was NOT a flat race, but a 2-laps race with hills… No crazy time, but got the “knee-test” passed. No pain. All good for next race at the end of August: Midnattsloppet Göteborg. This one is a midnight run and started with 5min heavy rain on us, right before a delayed start. got a good training (when I woke up after 4km reminding myself it was a 10K and not a 42K…). Once again, knee-test ended well. So training continued and it was time to get ready for the test-run before Chicago: Stockholm half-marathon (standing for Swedish Championship this year). Great weather, body fine, still took it easy for not pressing the knee. Which ended in a PB (he he he…you know…first time for this race = automatic PB 🙂 ) and a sub90 half-marathon which gave me a 36th place in the Swedish Championships. Happy, because there were crazy fast chicks this year! Got to congratulate JP for his crazy achievement in this race too. So nice to be able to celebrate after a race with people you like 🙂 All-in-all, it felt that “more ready cannot be” and October was already there. And Chicago marathon. Spent a week in crazy warm North Carolina the week before and got to Chicago where a mild weather was given to us. “Tricky” was there as well, which made this race even more fun. Right before the start, the left calf did a bit of boring reminder like “youhouhou…I’m here…”-like, but race is a race and it was just one of the most amazing experiences to be in this race. Until 20km, all felt good and perfect, but then the calf did not cooperate too much, and the choice was pretty simple: I have two calve (got them at borth: no change nor refund possible) and there will be other races… Chose to slow down and complete the race. Will be back there in better shape. Missed the sub3, but got rewarded with a 1380th place out of 40,418 participants. 172nd woman. I think it is good 🙂 Got some rest after that. A bit of motivation was lost due to this “miss” in Chicago, the calve were not too happy, letting me run but not as much I wanted really. So skipped all races for the rest of the year and focused on training to get the best start in 2015. Ended December with a new all-time-high in volum with 513.5km run 🙂 A good ending.

Sooooo: for last year: 2014 was a great year for running. In figures (because it is fun!): 3,929.1km and over 313 hours spent on the roads (the number of steps added to 3,384,900 (calculated with an average of 180 steps/min :)), on 3 continents. Travelling is part of it and fun, but not all the time. Food? a couple of problems before races, which strangely gave me the best times achieved this year. Looking a bit more on food for recovery. When I have time… Long runs? not as many as I wished, but definitely lots of fun out there! Massage? Should be sponsored by a massage company for all the time I spend there too! Core exercises? Surely a great improvement since last year. Can be seen on pictures 🙂 but as well in the running where it feels better longer. Back ache? nope. Alternative training? biking a bit and not enough swimming (this will change this year!). Running on terrain? Surely added this in summer and late autumn (will continue this year too!). Trained under any weather condition and did take time for resting too (thanks for a wonderful crazy sunny summer, got a nice tan as well ;).

Would say that the year had gone all well as a whole. With surely some times with feeling down, bits of lack of motivation, knee and calve showing that one should clearly respect one’s own body when running and training in general. But when looking back, it was a great year. Let’s see what 2015 brings us, shall we?


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

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

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

Race results:

 

Official splits

Official splits

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

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

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

BEFORE THE RACE

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

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

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

HM Day:

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

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

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

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

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

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

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

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

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

THE RACE

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

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

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

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

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

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

Happy me after the finish line

Happy me after the finish line

nice medal

nice medal

********

AFTER FINISH LINE

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

*********

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

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

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

Shoes: ADIDAS AdiZero Adios Boost purple

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

********

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

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

A few “after-race thoughts”

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

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

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

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

 


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

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

Week 04082014-10082014…

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

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

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

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

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

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

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

=> so was the week that preceded this one…

Week 11082014-17082014…

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

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

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

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

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

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

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

 

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

Keep on running!


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

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

Kayak-stop :)

Kayak-stop 🙂

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

Morning run 8AM @23ºC

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

Morning run 5:19AM @18-20ºC

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

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

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

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

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

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

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

Morning intervals @9am: 25-28ºC

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

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

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

Morning uphill to reach the forest/trail path…

 

 

 

 

 

 


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

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

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

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

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

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

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

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

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

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

Have a great running week!

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Nice and hairy cows we meet while bicycling!


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

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

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

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

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

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

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

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

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


Hey! You!… My eyes are up here!!!!

Sun sun sun and more sun… Ok, some rain as well, but warm it has been for the past two days. Monday was dedicated to rest (read: lot at work and being day-after-2-runs-weekend). Time for rehab for the knee and core exercises and it was time for bed already…

When the sun was already up for a while, and the seagulls shouting for whatever-interesting-stuff-they-might-have-done-during-the-night, it was Tuesday and time for testing the legs again. Eccentric heel raises to warmup the heels, gear change and off to the pavement (wet btw). Warm and heavy in the air, sun high behind the clouds when starting, it felt fine. Needed 2km for skipping the heavy/stiff body feeling and start singing for 2 km before the body felt warm and happy to run. Real sunny, not much wind, lots of sweat… And 12km under the hour AND no pain in the knee… Yipiiiie! Felt crazy sweaty at the end of the run. Lots of water just dripping. Not easy to keep the headsets in the hear… Water running like would have been running under heavy rain!!! Could not understand how all this sweat was about until someone mentioned the humidity in the air being over 1000% (!!!) and therefore all the sweating. 🙂 Definitely not understanding when I saw runners with body all covered up (read: long tights and tshirts). Not judging here, not at all. But felt like the body must be suffering with all those layers. Just had minimum gear and that’s was enough to get eyes down… on my stomach! Even got comments on it… Come on, guys! Do I comment when you are taking off your tshirt??? (Ok, maybe I do comment, but discretely 🙂 ). So yes, if you meet a runner, look at their eyes and give this free-of-charge smile of yours 😉

Ok, enough of this. Easy after that. Drank loads of water after the run and then took a walk to the city and back, under heavy&warm sun. Then time to go to naprapath for checking this knee of mine… A bit of cracking the back and the neck, crazy painful pressure on the top of both calves for blood circulation-stuff and knee check. Apparently the body was a little unbalanced and now it should be fine (read: better?). Back home under crazy hot sun and a bit more work… until noticing the heavy rain falling outside!!! Good to be inside then 🙂
Rest of the day chilling out and soon letting the soffa for sleeping (soccer semi final not turning out as planned…)…

Night night!

And yes, the “core challenge” is going well. If I did not know there were muscles there, now I do! Off from challenge today (Tuesday) to rest those muscles and be ready for tomorrow again 🙂


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

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

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

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

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

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

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

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

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

 


Sweat, Sun, Sleep, Sluggish and more – in one week

Morning run along the beach...

Morning run along the beach…

After a late evening, went up on Monday morning, planning an easy run. Well, not too early as started around 6:30am… and the sun was already out above the mountains and warm… Not too easy to run then, huge change with home… Despite being along the sea, there was no wind nor air to breathe really. Did a 10km but the body felt really sluggish (yes, “sluggish” is definitely a description suiting well for the last weeks…). The rest of the day went pretty easy with beach, morning gym at the beach club, lunch, swimming-pool (sunbathing part), dinner, evening walk to the sea and sleep… One day done!

So when the clock rang at 5:00am on Tuesday morning, the whole me said pretty easily “nope”. Decide for a rest day. Woke up G&E as they had planned to play tennis at 8am… More sleep for me 😉 Up for 9-ish breakfast and headed to the beach with the hotel bus. Morning gym at the beach club, rest under the sun, sea gym with T and older ladies (pretty fun and not that easy with all the waves!), more rest then back to the hotel and swimming pool, reading and dinner time before short walk before bedtime. Got a back massage from G as it felt pretty stiff after so many days without really training correctly. Second day and pretty tired as we headed towards the pillow before 9pm…

Therefore started Wednesday pretty well at 5am without any problem. Pretty windy outside, sounded great when I saw the sun was not above the hills yet 🙂 The knee feeling ok, time for some running. 26°C at start, easy 4km and decided to get the pace up and went for 6*1km at tempo pace with 1min rest. Felt quite nice (and once again, I fully understand those running marathon @3:4x pace… It is really nice and enjoyable 😉 Completed the run with a few short hills (the temperature had risen to 30°C then) and then back to the hotel, change of gear and direction to the tennis court… 7:10am – already hitting some balls with E. Of course, it was early, but by 8am the temperature had changed from 31°C to 36°C and more than half the court was under the sun already… Breakfast after well-deserved shower and then, beach. No activity as the entertainment team had a full day off… Decided for a “no fried food day” as it had been a bit too much French fries and other dessert or food well fried… Lots of resting under the sun and by the evening, had a very nice tan turning to dark red on the chest and the thighs… Nice with the chocolate colour I got already!… Evening early in bed after dinner. Long day at the beach = tired in the evening!!!

Evening view during dinner

Evening view during dinner

Which allowed to go up early on Thursday, well-rested and ready to run. Achilles heels feeling pretty tired in the morning…probably due the lack of activities during the day… After easy warmup, got a serie of 400m intervals done. Ok, only the first two were real 400s as the others were cut at half. Mostly due to the head not really willing to push and scared for hurting the knee (knee which, btw, did not make itself heard 🙂 Aaaaand rest of the day (read: from after breakfast taken @9:00am) spent relaxing at the beach (read: mostly sunbathing, turning on a regular basis, putting suncream for not burning, drinking, eating and resting more…). Actually this type of day feels mostly exhausting… Late evening watching the “black & white show” in the hotel auditorium. Pretty fun and nice 🙂

Therefore Friday was decided as day-off…from running. Up late, breakfast late, at the beach late but just on time for the morning gym. No need to say that the body felt extremely stiff and far from flexible. Doing the gym under 36ºC hot sun making the whole thing not much easier…and as a follow-up I joined for an hour beach volley-boll…still under hot sun. It was after all rest day! Lots of drinking, still not understanding how the body can sweat that much when laying down under the sun doing nothing and then to the pool. As usual, knee rehab and torture massage on bottle. Although it does not feel like torture any longer. Mostly boring to spend 10minutes doing this!

Saturday was the last day planned for training. Motivation was not very high, have to recognize, but wanted to skip running on the last day abroad. Easy warm-up before a serie of 3-minutes fast run. Had to stop after the 4th rep as it felt liiiiittle bit in the knee, but the final four went fine. And easy run up the slope with sun in the face towards the hotel… finally…finished…time to relax a bit! Easy stretch before going back to bed…and waking up with the worse pain in the left calf. Like exhaustion ache 😦 massaged with tiger balm and off for breakfast and easy day at the pool. Yap! ALL-DAY-LONG! Still took time for the morning gym (ouch! for the left calf during the stretch) and the aquagym in the pool (ouch! for the calf when kicking in the water) and played table tennis w/G under crazy hot sun (but not running much, so it was ok 😛 ). Wanted to test Zumba but after 10minutes and seeing all the other women jumping, I decided to stop because the calf wanted me to… and back to the pool and rest…again. Finished the day with dinner, walk along the beach as every evening and then last show at the hotel (yeaaaah… election of the hotel miss….). Time for bed!

Final slope...ALWAYS with the sun in the eyes

Final slope…ALWAYS with the sun in the eyes

Took a longer sleep-in on Sunday because everybody deserves such rest form time to time! Rest day, staying close to the pool, did not even take out my book as it has not been possible to read anyway (I felt asleep for every try this week!). Quite some swimming today and table tennis game as well as shuffle and dart. Perfect final day of vacation under hot sun of 36ºC… Early dinner with a bunch of Dutch people ready to watch the game. Game, crazy finish, getting ready for travelling back home with long bus trip to the airport, check-in, a bit of wait at the airport…and it was Monday, 3:00am and time to travel back home…

 

Summary of the week: HOT, HOT and HOT. Unsure I have ever been somewhere with  a temperature of 43ºC! Lots of resting, lots of sweating, not much running (and most of it being rubbish – I could blame the heat, but seriously I won’t…), too much eating… Good change for body and mind. If only the knee was 100% back…

No one swimming here...

No one swimming here…

...nor here either (until I jumped :) )

…nor here either (until I jumped 🙂 )


Almost there…

Pain in the knee from Tuesday turned the following days into rest days. Not a chance I run on this knee.

Wednesday could have started with bike tour, but this would have meant pretty early start as I was to leave for work @7:30am… Got the rehab and torture massage done instead before breakfast. Which was good because the “back home” hour got pretty late, after long day at work and evening with colleagues. A bit more work and then it was already 12:20am and just  time for a torture massage before going to bed. No need to tell how tired I was by then… No pain, probably because I must have been half sleeping already!

Not enough sleeping hours later and Thursday started fast as well. Early at work, long day stretch to ensure continuing the rehab and then back home. Did the torture massage pretty soon after and the rehab. The side of the thighs felt pretty aching by this day, due to the regular torture massage. Hope this won’t continue… But the knee was feeling good so decided to plan for a run on Friday.

TGIF! and not any Friday… Day off so to have Sweden celebrating Midsommar. The knee still feeling fine, got my running gear on and off on the pavement. After minimal warm-up, little stretch, started a serie of 3minutes fast. Got to cut it into pieces by 1min or 1.5min, but got all of them done (and half with headwind and the sun in the eyes). The knee never felt really. Little ache maybe during the 2nd and 3rd intervals, but nothing to stop for. and then easy back home. Right after, got the torture massage done and went along with this sunny day. Stretch, rest under the sun, fixing at home… All good before starting the rehab program in front of France-Switzerland on TV. Definitely not the best for focusing on the rehab, but would have not missed this game…and indeed it was entertaining (probably will be without voice tomorrow, but who cares!). And if you have not seen it, watch the replay 🙂 5-2… French football at its best 😉 – Time for bed soon, and hopefully the knee will be kind enough tomorrow for following for a run…

Keep on running…


What was it I say?….

Slept like a stone and woke up ready to run 🙂 Always good to wake up this way. Jumped into running gear. The thighs felt a bit after “before-bed-torture-massage-of-the ITB”, but ok. The plan was a 10K which I hoped would go like yesterday (or better). Took 1km before I had to stop for stretching the left knee. No cooperation, but well, it was early…so continued a bit and stopped again…new stretch…started to run again a bit faster…and stopped again…what.is.going.on?!?! Stretch not working I gave me to km2 to solve this. The last 350m to reach km2 were painful, like the knee did not want to bend almost. So I stopped the run. I promised I would stop if it was painful. Not a chance I am testing to reach a 5/5 level of pain. But this was easily a 2.5-3/5. Of course only for short, but still. Aaaaand the little stubborn in me did not want to go back home walking (and the tram was not an alternative as I had no tram card with me…) so decided to complete my 10K…fast-walking… WHAT.A.PAIN… I mean it was not painful AT-ALL. But this pace just killed me. Had my arms balancing like crazy, trying to follow the pace of the music in my ears… But seriously: I run probably 2 to 3 min/km faster on this music in normal runs… So no, it was not fun, not enjoyable, not something that should be lengthy…. But once again, the little stubborn in me did not want to go back home just. Too early to go to work, to late for getting back to bed, so as good to really do this +#%%%&”*! 10km finished! Turned back after 7.5km and then started to run from km8 to 10. NOT.AT.ALL.ENJOYABLE. The pain was just gone while walking fast, vanished, “Puff”, disappeared… But as soon as I started running it came back (well, first the legs felt like two heavy pieces of wood…and then the pain started when I thought I would be able to run normally…). Still stubborn, I kept on running, pretty sure that I was not bending my left knee at all  (which I did, I know, but the feeling of “not bending the knee” was there).

Back home, went directly on the mat for Coca Cola bottle massage-torture and completed the whole thing with stretch on the mat. Nothing fun. Changed for work and opted for having my Saucony, to ensure good shoes on the feet. Not fun at work neither… the knee started to make itself reminded about 1.5hr after completed the run and the ache/diffuse feeling of pain was there ALL-DAY-LONG… 😦 So I tactically sat in the back of the room so I could stand up and stretch during the day. No fun, really. But the stretch did help.

And it was late already and time to head back home. The knee was not better but not worse by then. A bit of food and checked the latest news of the World Cup and then headed to the mat…again… but for core&stability workout…followed by knee rehab program…followed by Coca-Cola bottle-massage-torture (the sequel). This time the “massage” was increased from 3minutes each leg to 4minutes each leg. And pretty slow. And stopping on pain point… Yapp, you really learn how to handle the pain as a runner 😦 But seriously now, the second massage of ITB this evening went way better than this evening. Even scored it as a 12/20 in pain level… Now it is way enough for today.

Time for resting a bit (neither Brazil not Mexico were scoring, so not really lost to have done my workouts half watching the game…)


Do what it takes, it is worth it…eventually (?)

Already Monday, after very work-busy week and run-poor one… Just have to get along with it, right?…

A bit undecided when the clock rang. But seeing that it was 10minutes before 6am and not 10minutes before 5am, I chose to skip the running and went up directly to the coca-cola bottle rolling. Well, must have been still half-asleep because I rolled pretty slow and did no screaming nor crying… But for sure it was painful (read: this is an understatement…). Stretch added to this wake-up call and then time for rushing : breakfast, shower, clothes on and headed for work. You do not make Japan wait on a Monday morning, right? 🙂 Got to eat a banana between two morning meeting, then nice girl-lunch at sushi-place close-by and then back to workshop all afternoon. Felt pretty hungry all afternoon, so got in a piece of brownie, nice italian bread and a banana 🙂 as well as tea and water 🙂 aaaaaand it was already time for home. And nope, it was not early. Had 1,5hour before late meeting, so change to running gear right after arriving home and that felt so nice to hear my feet pounding on the pavement. The knee was ok, meaning there is something there annoying the whole me, but not enough to call it pain or ache. Noticed that the first km was already way faster than expected, by I let the legs run as they wished. Turned after 3km to skip the little slope (nothing fancy really,  but with this annoying knee, I rather skip even a little bump on the road). Those first km were under something like heavy sun and no air really. Was nice (!) with side&headwind on the way back. A bit of stretch after 5km and decided to try running on the front of the feet…which made the next 2km sooooo light and fast 🙂 and yes, will probably have calve ache tomorrow, but that would be worth it…eventually! Back home, just had time for shower, a bit of brownie and tea and ready for final phone meeting of the day 🙂 And of course, had to complete this beautiful day with rehab exercises.

Now it is not yet time for the first soccer game of the evening and my eyes are already closing themselves… Probably time to hit the pillow. Time for extra rolling on coca cola bottle before bed. And yes, would do what it takes for making this stupid knee better… it is worth it eventually… (but really? rolling on a coca cola bottle?!?!?!…twice today??!!?? 🙂 )

And for those that do not follow football World Cup, France won 3-0 yesterday 🙂 So worth going to bed very late 😉

And yes, I am very happy to have run today 🙂


Pain, pills, scream and tears – a regular week under the sunshine…

(Week summary 20140609-20140615) – Sunshine was probably the only positive part of this week’s training…

Following the thought that the knee could have an inflammation, I did start an anti-inflammatory pill “treatment” on Sunday. Monday I took one tablet pretty early in the morning (as it makes me sooooo exhaustedly-tired, better take it early and avoid falling asleep at the office…). Decide for doing easy core before work, just to remind the body that there would be some running at lunch. Early work – and then it was finally lunch-time. Picked up my running colleagues and settled for an easy back&forth to the bridge. Felt pretty naked without my Garmin on my arm (had forgotten it at home in the morning), and decided to follow the slowest of my colleagues… Which was not THAT slow. Let them run up to the bridge while I ran back&forth on flat road until they came back. Did some stretch while waiting as well. And hang along when they were back. THEN the knee started to feel. Pretty diffuse ache-feeling. Probably would have hurt/ache more if it was not for the anti-inflammatory tablet (which also probably started to stop having an action on the inflammation by this time…). Stretch afterwards. Not really fun afternoon with “ache-feeling in the knee”. Pretty tired in the evening, anti-inflammatory pill before bed and lots to think about…

But when I woke up it was Tuesday 🙂 Decided for reason this time and did light core and stretch and went for a rest day. Much at work so it would have actually been nice to run afterwards… Restaurant outing to skip the cooking for dinner. Greek 🙂 Yummy! Easy evening with little walk and then bedtime. Anti-inflammatory tablet morning and evening.

Although when there is an early bedtime, this often means early wake up. Wednesday 3:30am birds singing and sun already shining. Changed to bike outfit and went for an early bike tour. Nothing fancy, 23km on the hour. Then light core and stretch. Nothing much happening. Anti-inflammatory tablet in the morning only. Reason being that I would go to the physiotherapist the day after and I did not want to arrive with no pain/ache in the knee… Got to bed by 7:45pm and did not see the clock turning to 8pm…

Thursday – Way too early up (!)… what do you do then…if you cannot run, want to skip the bike, and definitely not feel for doing core training… Anyhow, the knee felt a little or not at all. But the body was pretty stiff of not doing anything really. Got to meet the physiotherapist at lunch break. Took not long for having his view on my knee: “Runner’s knee – Swedish style” (aka “löparknä”). I write “Swedish style”, because “löparknä” seems not to be exactly “runner’s knee”. And indeed when I read about it, it does not fit fully. Whatever it may be called, I got 3 exercises to do (leg pull with elastic, side plank with leg&arm lift and one leg bend with little book under the heel). On the top of that, was added stretch exercises…and not 10-15sec like I usually do after running… THREE (3) TIMES 60-90SEC!!! each knee. 2 positions… We are talking 12minutes stretch (without counting the time to change the knee position, the change of knee and the re-adjustment of the pillow under the knee otherwise it would kill it…). Yapp, what you wouldn’t do to get better… Fortunately (for me) the first time I did this rehab serie was today – Thursday – first day of the World Cup, which made the stretching way less boring that it is actually (and yes, it was boring to stretch!). A bit disappointed match as well, so in bed after the first half… Back to the rehab plan: to do everyday once of twice a day. Stretch can be done extensively apparently throughout the day (like I have nothing else to do, right?…). Run can be done but only short and if it does not get worse afterwards (or under). Check in two weeks. In the meantime, no plan for races in June/July/August – apart from small short races that would be nice to have in training mode… BUT to get better, as I say, one should do what is necessary to be done! The main races are in September/October – so not a chance I am NOT rehabing until then!

TGIF! Went out for an early morning run and seriously… changing for 5km ain’t really fun. and the pace was pretty dull as well…and the body felt sluggish and heavy…and and and… Yapp! Lots to complain about, if it was not for the beautiful sunshine and lack of STRONG wind during this run. Started to feel the ache in the knee after a few 100s but it seemed to release after 5km (therefore I pushed the run to 6km… and yes it was pretty tempting to go for extra 500m…or why not a couple more km to get to 10km…which I did not do…). Pretty early at the office for meeting with Sweden and then Japan (when I closed my day pretty late the day before to work with the US…). Much to do, lunch that went too fast and did not help to get all the thoughts out of the head as a good run would do, and back to work. Done the knee rehab and the stretch AND I added a torture moment in the rehab (which I adequately call “torture with coca cola bottle”). Having no foamroller at home, got suggested to use a 2L coca cola bottle…for massaging the ITB (side of the thigh aaaaaaall the way to close to the knee). Was planning for 5min easypeasy and seriously started to scream after 10seconds… Could get through TWO (2) long minutes with loads of screaming (and a bit of swearing probably). NOT A CHANCE I AM HOLDING 3 MORE MINUTES!!! then I changed to the right leg and it took a full minute before it started to get a bit painful. But definitely feel the difference between left and right! Quick shower and got myself on the soffa for the match…and fell asleep before 15minutes had passed. Awaken during the second half and then to bed. No problem at all to fall asleep deeply again there… Heavy week and no training = pretty tired!

As a result, Saturday got me up early (!) and I took the chance for getting out in my running gear. The knee had been “feeling” since Thursday (i.e. from the day I started the rehab) and did not disappeared at all since then. Always a bit diffuse feeling/ache in the knee. I did stretch several time at the office on Friday (standing in front of my desk… not looking strange at all with me pulling me knee to my butt and getting it this way for 45sec a couple of times throughout the day…). Did some stretch during this morning run (laying on wet grass, asch!) – quite ok, but once again, we are talking about 6.5km… ;( Breakfast after that and some biking to release the legs and knees. In the afternoon, I got to my rehab program once more. Nothing strange about the exercises, but seriously feeling tired in the legs to do them… Is that because it is 2 weeks after Stockholm marathon and I did not really run since then? nor done any activity? The torture with coca cola bottle went sliiiiightly better, with less screaming, but then replaced by tears (and cursing…) for THREE (3) long minutes! (Yoooohooo! 1 more minute than the day before!). Pizza for dinner and movie to relax and fall asleep.

Sunday always arrives so freakishly quick in the week! Early up (I think this was the theme of this week “early up”…) and as I am not allowed to do long runs (nor medium runs btw), I jumped on my bike for a long workout-type. Not really motivated, did not take time for even having breakfast before leaving. Just biking around and hoping for getting 44km (doubling Wednesday workout distance). It turns out that I am pretty good at estimating the distance but on foot and limited to 36km… Because despite taking a long detour, it turned into being short on km when I was heading home. So had to take a little extra round to get to 41km…noticing that this was pretty much the pace that marathon world-record and fast guys are running on…on their own feet…and me on my bike… I tried not to cry 🙂 Hesitated with starting right away with the rehab, but was unsure if the legs would like it. So took a bit of time to prepare smoothie with nectarine and banana and croissants 🙂 before getting rolling on my coca cola bottle. 3min ea leg. Almost no screaming, a few tears and a crazy fan encouraging throughout this painful rehab (indeed I did not want to kill the enthusiasm when I thought “Saying “Come on – 2min 45sec left – you can do it” is NOT really encouraging…!). After the torture, came the rehab and it went “ok”. The balance exercise on one leg feels better, but the side plank with arm&leg lift is NOT fun nor easy to do… Spent the rest of the day chilling out and then massage-time (have noted that the top of the bum-muscle was pretty aching since a few days, which corresponds to the start of the rehab. So better to have someone else pushing there to release the pain as it is real impossible to do it yourself). And once again massage does not mean relaxing, nice, or whatever you may think. This is purely painful! Discovered knots in the middle of the back, in the neck…and this was the “nice” part. The thighs, calves and hips were not to play with. But once again, if pain is necessary to get rid of the pain, then so be it! Biked back home, knee still fine. Early dinner and then just in time to get ready and see France starting soon to play in Brazil.

All-in-all, a very sunny and warm week – all done for running…which unfortunately was not on the program this week. Hoping the torture massage, the stretch to the extreme, the lengthy rehab exercises and the way-too-short-allowed-runs will soon turn into regular weeks of training. But once again, better have this now and getting ready when summer arrive, than having it continuing and standing on a starting line this autumn with a malfunctioning knee…

Keep on running!