Kategoriarkiv: 10 k

Midnight run Gothenburg 2015

So it was time for midnattsloppet again, for the 4th time in order. It has become a bit of a tradition to go out in the night and run the 10 kilometres around majorna with start and finish in Slottsskogen. This year the weather was with us as well, around 20 degrees, no wind and very clear.

For the first time in a long time I ignored completely in to make any race-preparations. I'm in the middle of a racing weight quickstart, i.e. building training with calorie deficit. Less carbs, more protein. Easy running, strength training and a lot of that on an empty stomach and water. Despite this I have gained 3 kg in the past week. The body has become accustomed to the deficit, and gone into sleep mode again. I will reduce the calorie plan from 2000 to 1500 cal/day, and see if it goes in the right direction again.

Anyways, my legs felt like logs when it was time to start, but I know it will fix itself after a while despite how it feels at the start. So when the starting gun went off 21:30 I put away in the regular racefart. It felt as if it was not especially fast, but the first kilometer was completed at 3:37, and when I checked the final results, I was in place 52.

Then it became a little more uphill, but I was able to keep the momentum over the first 3 kilometres. It was not until around the 5k marking I was beginning to feel really tired. I lay and pushed myself 5 beats over the lactate threshold on the uphill slopes, and not very much lower on descents. My pulse was just around the 160 mark, but I was passed by runners at all times.

And then it was time for the ascent up to masthuggskyrkan. To have any chance and not go straight into the wall, I checked the pulse all the time. But I lost time, and this kilometers was the slowest of the entire race, 4:31.

But when you come up on top, you know that you reach the finish very soon, and just dash downhill. Last mile to slottsskogen was cruel, with climbs almost as hard as up against masthuggskyrkan. It didn't go fast here, and when I arrived at the finish line I saw that the clock had just passed 40 minutes. I thought I had an eye on the time, but it turned out as usual to the track was almost 200 metres further than my watch told me, and there went my sub40 time.

Nevertheless, I am still right happy with being able to press so hard in the middle of a heavy training period. And even if I didn't better the time from last year, the position was some snaps up. The end time was 40:8, and 90:th place.

But this was the last time I ran a 10k race in over 40 minutes. It is time to raise the minimum level a notch in the autumn, with harder intervals.IMG_3261

Falkenberg’s city race in 2015

Then it was time for my eldest son Tor making premiere at the 10 k distance. My idea was to take the 2 weeks of träningsledigt after the Ironman Zurich, and so far it’s gone well. Was out there and ran a very easy pass on 6 k last Friday for bringing the body a little only. But this race I have run 3 years in a row before, so it’s just stupid to break a fine tradition.

The weather was not very nice, rain, wind and 13 degrees. I and Tor found inomhushallen, and ran the warming there. The body felt pretty OK though, and we warmed in a little over 10 minutes, with some speed increases at the end to get your heart rate up.

We walked out 10 minutes before the start, and there I met Erik, Johan and Keke that would also run. I had no idea how the body would react, but I said I went in for under 40 in all cases. It, I have been running before. Tor stood in the middle of the start Group for over 5 min/km pace, as he aimed to go under 50 minutes.

I put me as usual, just behind the elite, and was waiting for the starting gun. In the middle of människohögen I put me. It’s warmer there.

But when the shot went, it was usually difficult to keep again. I quickly went out to the left and passed a lot of slower runners before I got into the rhythm after a few hundred metres. I was going to run solely on the pulse, and so got the pace to become what it became. And without reaching the top of the threshold heart rate went first mile at 3:38, so I continued in the same tempo, type. And in the second kilometer, I came up in the threshold heart rate, 156 strokes per minute.

Second mile was a little up, and finished in 3:54, but the third went in 3:46. Now I was up there over threshold heart rate, and I figured I stick in there and see how your body reacts. As usual, says the head stop, but now I know better, and push on anyway. Halfway I was stable just under 4 min/km, but then came the headwind, and a few kilometers just over 4. Now the pulse has risen, and was steadily over 160.

In spite of this, I felt I had pretty much be at 40, so I kept pressing. I know I can handle myself quite some time pretty close to max, and now I lay on 97% of my estimated maximum heart rate during the latest test in the spring. So I had to remain there as long as their legs could.

And they could. Last few kilometers there is even more at will, and last 500 are up to while trying. I squeezed out the last out of the body, and finished in 39:11 according to my watch. only 1 second slower than last year on this course, and then I had topped shape before the race, so I was very happy! The official time was 39:09, and 88.

Soon afterwards went Keke in goal at 39:46, the first time over 40! And pretty soon was also Erik and Johan in at just over 41 minutes. Great borne by everyone.

But I was waiting at the finish line at Tor. He had no clock, so I didn’t know if he had run for gently, or run like I know he can. And pretty soon I got the answer-he had run like I know he can! He came in at 45:11 and 320 who completed the placement of 1269. Incredibly good! The next year he hit me, or give me a hearty match, if he puts in a little interval training in your schedule.

falkenberg_2015

 

Afterwards, I was really cold, after waiting on Tor at the destination, and then on the wind and the other children, so when we went to the dressing room it had been safely half an hour out in the rain and the wind. A hot shower, a warm change of clothes, and a walk back into the city centre where we traditionally eat Chinese food buffet until we are gorged.

But this somewhere I felt that I did not feel particularly good. Matt, pain throughout the body, and feverish. I was driving home, but once there I had to curl up on the sofa in a large down comforter, and then I fully decked. It was a reaction to the hard physical exertion followed by cooling.

After 3 hours in this State, I took a dose pronaxen and voltaren, and after some hour I felt the fever dropped. Today, Sunday, I feel better, but the body needed enough to recover properly, and I suffered enough even by the suites from Ironman the weekend before.

Link to official results

Link to the race on garmin connect