Kategoriarkiv: Competition

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

Öloppet swim-run 2015

Rest weeks. So, that was the idea after Ironman Zurich. But then I got a question by Magnus Carlsson if I wanted to run Öloppet with him. The sprint that was, 20 kilometres of running, and 2.6 km of swimming. I was up for it, but had to consider and reconcile with the wife. We were, after all, going away the day before. But we wouldn’t sleep over, and I accepted.

But swim-run, I was aware of the concept, but not how it went into more detail. So I sat one evening in front of the computer and studied. In particular, there was a very good post on Icebugs page, http://icebug.com/se/swimrun/. It turned out later that it was Magnus who wrote this.

I did not want to cut off my wetsuit, and I knew I would not be ready to run in my full suit , so I did a quick order of a shorty outfit online. There are not so many models of swim-run outfits, and those are pretty expensive, so I settled on this model: http://www.seapro.se/sv/artiklar/vatdrakt-shorty-limax-herr-3.html. Fast delivery, I received it on Wednesday after being ordered on Tuesday, and on Thursday I thought to test the equipment. Had decided to run without paddles and car body repair, then it went slower when I tested in pool.

And what a feeling! just being able to throw himself into the water, swim a little, running up on the other side and continue run! Sure, it was a little cumbersome at run in wet suit, but it was still ok. Ran a short pass in the surtsjön.

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So it was time to start! Me and Magnus had decided that we would see this as a fun thing, and not press too hard on the run. I hadrest week, and did little or none training before. Only a few small workout to keep running the body a bit.

10:00 and the race was on. We placed ourselves somewhere in the middle of the field, among the other 250 teams in the Sprint. But it was hard to hold back as much on the initial races down to the water like the other teams, so we ran up some places before it was time for the first swim. 620 metres from Styrsö to St. Mosskullen.

And at swimming, we are about as good, or bad, on. I put myself first, and then came Magnus on my feet with paddles and floater. I put myself a little to the left of the rest of the field to get some free water, and the swim went quite well, although it did not go particularly fast, so 12:30 later, we were able to step up and run. Or so we thought … Crowded on the cliffs above, and no ability to pass made us walk more than run. It wasn’t until we got to Köpstadsö that we could run on a bit, and then we took a wrong turn ….

I had written down all the distances we would run/swim on my arm, in order to keep track of whether it was worth taking off our swimming caps or not, and it wasn’t until we came to Brännö as it really was worth removing the caps. 6 km running with only two short water passages as we waded through.

 

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Swimming had gone well so far. Small, short and, in some cases, muddy banks distances in calm water. No jellyfish or waves to speak of. But after krokholmen we would take us 570 metres to the Känsö, and here it was more high seas. Bigger waves and deeper water.

I found it difficult to stay the course, and when I checked back, Magnus had left my feet. I was waiting for him a few times, but with 50 meters left I swam on. 16 minutes took the route, and even though it was 50 metres shorter than the initial swimming, we were over 4 minutes slower. Magnus had trouble in the waves, and now the jellyfish had also begun to show itself.

But the team that had past us in swimming we outrun on the Islands in between. Magnus kept up the speed on trails and gravel roads, and I on the stones and rocks.

Two swims in the same hard conditions and then we were arriving on Styrsö again. Now waited over 6 kilometres of running before the finish. Magnus had a lot of energy, but my legs didn’t want to really keep up before I got the heat up. But after a couple of kilometers in 4:30 speed, I started getting the heat up, and the last few kilometers we could press the speed closer to 4 minutes per kilometer. We could pass som more teams, and as the finish line approached, we put on a final sprint.

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We had no idea what place we finished in, but were very happy with the race overall. Under 3 hours in total time was good for a swim-run debut, and we placed in 12th place in the men’s class and 19th in total by all teams, which is perfectly ok.

It was, after all, the experience which was the main focus, time and the placings were completely secondary this time. But it left me wanting more! Although I am lousy at swimming, it’s a fantastic feeling to be able to throw myself into the sea and get to where you want. The body becomes the vessel so to speak.

So this am I going to do again, thanks Magnus for taking me with you on this adventure!

Here are the official results:
http://oeloppet.r.mikatiming.de/2015/?pid=list

And here is the link to activity at garmin connect:
https://connect.garmin.com/modern/activity/853309884

 

Ironman Zurich 2015

Here is a summary of the actual race. I post a separate post about preparations for the race later.

Sunday morning 4 am the bell rings, and it's time to get up and make breakfast. We are staying at Fischer's Fritz campsite 2 km from the event area, so there's only a short walk to the start. Last minute additions to the various Exchange bags. The forecast has said rain and thunderstorms during the day, so I add an extra bicycle shirt. Watch the bike, peel off the protective cover and head off to the swim start. On site I get confirmation that it's wetsuit prohibition, since the water temperature is 25.2 degrees. No direct benefit for a guy with very heavy legs, but you have to accept.thumb_IMG_3167_1024

New this year is that it's rolling start with självseedning. I am in the next slowest group, 80-90 minutes, and waiting for the start. The pros start 06:40, and I'm going in the water at 07:00. The start is quiet and nice compared to the usual mass starts.

I think I look a bit muddy, and watch glasses. Notice that I have not taken them at all, and drag them down over your eyes and continue swimming. I have come off a bit with the crawl in the final weeks, and swum almost every day for the last 14 days, so I'll soon into the rhythm. But I like to take at all to be confused with the other and swim, then I do not want to be bothered with kicks and nudges, so I put me 10 metres to the left of the entire field. Here I can swim undisturbed, although there will be a little longer way, and even if I do not get the help of being behind someone.

But oh how long it was to the first buoy… look at the clock, and it shows 735 metres. But that's just to round it and continue. It floats on well until turning processes were, but where it will be crowded again, and it's hard to get past. Once at the island, I am the missions out of the water to run over and jump in on the other side. I know I'm not even halfway, the official distance is 1500 metres the first lap and 2,300 others. But my watch is already showing 1996 meters … Have been swimming too far out from the track … The time halfway is 48 minutes, which is a little more than I bargained for.

The second round will be heavy. It has begun to blow, and the waves beat into the mouth and nose on the way out. I can still only breathing in one direction, so just to stay afloat. And continue to crawl. The last stretch toward switching is the waves towards my left, so it runs better. Now swallow I don't quite as much water. Up from the water bells I by at 1:48. The GPS on the clock stopped working half way into the final stretch, so the distance was just key 3.7 km, but more likely be I swum just over 4 km in total. And I crawled all the way! time was less important, since the main objective of my swimming was able to crawl over the long haul. And now I can, even in open water with a lot of people around me.  And without wetsuit in addition.

First switching to the bike. Now it was my concern out of the way, and now I was on safer ground with my two best branches left. Exchange area is large, and it's long way to get around. I took it quite calmly, for quiet indeed if I compare my switching times with others. But it was nice to get everything in place. Fixed when I would press firmly the shoes in the pedals they wanted to click in, and I realized that I have not removed the block guards. Of them, and discard them. Up on the bike and set off.

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I thought open half quiet to get into cycling, but at the same time, bring up the heat. I had a stomach ache after swimming. Almost 2 hours in the water meant I got stomach cramps when I drink sports drink. But the first three miles were the rather flat, and where could I average around 35 km/h. And now I began to pass a lot of people. A bit in order to have something to do, I started to count how many times I passed. There will also be a good way to divide the space into smaller stages.

Then it was time for the slopes. I dreaded the beast, but found it was not so bad halfway through the first lap. Now should the Hill have come, and sure enough, I had climbed some, but not as much. Fixed then I had of course not come up to the Hill yet … After having climbed standing in the pedals in 1 km I thought that now takes the Hill end. but it did not. It just continued. 3 km steep uphill. I made sure to lie just below the acid threshold, and could climb the large rack up all the time. But then it perform, I knew. And it made it a little while before the next climbing started. Not as steep, but more than 5 km long.

And then it performs a. .. Really very performing. I lay in the speed position, and looked at the speedometer to the began approaching 80 km/h. Great I thought, good with speed. But when I approached a curve at the bottom and would slow down, Mark I to fly barely decreased slightly, and it started smelling burned… So I had to stand up, put on as much braking could be, and hope it doesn't come a sharp curve. But it didn't, and now it was flat again. A little climbing on 1 km before turning at Heartbreak Hill. But a steep one at that. First lap took 2:50, so I was well above 30 on average.

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And out on the second lap. First 30 km was flat, and very be on barsen and pumping on. But I started to get very sore ass, and craved climbs where you could stand up. Though this time it was legs not as fresh, and it did not respond as good when I stood up. And when I got to the beast, only to switch down to the small rack up, and sit and chew themselves up. This time the climb took 2 minutes longer than on the first lap, and the next climbing, which I had thought was something other than a little tough on the first lap, was really annoying. But so shall it not be …

The last stretch toward heartbreak hill was flat, and I pumped in as best they could. It had begun to blow some, and it was an uphill battle most. And heartbreak hill was really tough the second time. The second round went on over 3 hours, but I had still made the 18-mile at 5:54 am despite all the slopes. So we should be happy with. And that's right, I passed 560 cyclists, and was passed by 15:)

Last letters before the races. I took once again good time on me, pinkade in 5 minutes, and got his back rubbed with lotion. Now it was really hot out there, more than 30 degrees in the shade and blazing sun. So you got a little triathlonbrännan though.thumb_IMG_3175_1024

I ignored the quick lacing, and changed the socks. Wanted good shoes before the final marathonloppet. Because I had taken it pretty quiet in Exchange I came pretty quickly into the races. Step sat quite nicely, and a nice and slow tempo just under 5 min/km was felt right nicely. Now I was in my element, and I continued to count how many times I passed.

First fluid control came after just 1 km, and they served both fruit and nuts in addition to all the junk food that are usually present. So I poured in me. Probably a little too much, but I wanted to have good energy. The checks kept coming with 2 km intervals throughout the race, and the first lap went relatively easy. Just over 50 minutes of 10.5 km is quite OK.

But then it got heavier. The second round began the bones speak up. No cramps, even though I only got in me 1 elektrolyttablett before I dropped the bag, but it hurt. But out on the 3rd lap, I stopped counting how many times I passed (I counted 560 before I stopped half way) and started thinking about what it was I was doing. Not in a bad way, but in the same way that I usually think when it feels heavy at the end of the course I have prepared myself long before.

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Now it's 18 km left. Enjoy them. You have been looking forward to this for 1 year soon, so enjoy the last few kilometers. See each felled kilometers as a dear friend who you take leave from, and all that is in front of you as great acquaintances. And enjoy every kilometre. Spring easy, running easily and effortlessly. You love to run, you can run much longer than this, and you will run much longer. The legs hurts is just a sign that you are where you should be. In step. In the entry step. Here and now.

So it hurt, but I ran with a smile on his face. And I continued to push into me energy, now in the form of gels. And kilometres floated on. Soon, I was in front at the last, and then it was just pressing. Right through the last water control, and into the finish.

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And to hear his name called, "Tomas, you are an Ironman!" was very nice. And the whole family was in place at the finish. And then I was just happy. Time, 11:42:59, was perhaps not what I hoped for, but I did not have it would be like. The final maran went at 3:44 pm, and it's actually my second fastest mara. I was tired, but pain in the body of course. No cramps. I've probably learned how to prepare before and during these races now.

 

And now I've done my ironman. I think this was a first and last given how much preparation you have to add that "disrupts" the rest of the workout. But I keep enough to swim a bit. That recovery after harder workouts …

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Here is the link to the race on garmin connect: https://connect.garmin.com/modern/activity/838714281

And here is the link to the official result:
http://tracking.ironmanlive.com

 

A heavy Vasalopp

Preparations for this year's vasalopp really started immediately after the previous one ended, but purely mentally started preparations for lidingöloppet. That's when I started growing my beard Vasaloppet ski race.

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The trip started on Saturday morning, then me and Bear took the camper up to Seal. Almost no traffic until we arrived at berga village and vasalopp startup, where we were standing for a while. But we got the place on Tjärnhedens IP, and for once, I needed to get up 03:00 to take the bus to the start. a 10-minute walk was absolutely perfect.

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So we went down and picked number before we softade in the motor home the rest of the evening. Early to bed, and up at 5 am to put your skis in starting the fold. I have always been tillstarten by 6-time before, so I thought I was in good time when I was down at 05:25, but could not be further from the truth. Queue coiled long, and even if fold opened 5:30, so it took 40 minutes for me to arrive. And then it was a large lake in the middle of starting the fold, but I added your skis in the middle on the left. And immediately it became a bit in a hurry though. Jogging back, picked off my wet socks, and brassade breakfast. Oatmeal, of course.

A toabesök on Tjärnheden, and then we start was moving down to at 07:30. Plenty of time. Bjorn took care of my coveralls, so I didn't have to use my bag.

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It's always nervous just before the start. Is it right? If you have everything with you? I am not a bit skitnödig? But it disappears when the start going, and you come off. Unfortunately I came away not just as quickly this year as last year, when I have had a very fluency with the placement. First Hill was sluggish, it took me over half an hour to pick me up, and I had position in 2641 3532 smågan against last year.

But stakningen on the marshes before and after Smågan, and right up to the Mångsbodarna went well. Downhill skiing was the worse with the other hand. Glide was no good, and I was omgliden by basically all perform. Up, I was able to run on them, for the mount was completely OK, which allowed me to R had picked 200 seats. The feet were absolutely soaking wet, and I had no feelings in verdict when Rice mountain slopes began. But when I turned on my feet again, so keep in touch back.

After 3 mil armågen made itself felt. I knew it would start to hurt sooner or later, but I was hoping for later. Not very dangerous yet, but it just got worse and worse.

Halfway I passed at 3:17, which meant that I had hopes of getting down to the time I did last year. Now in retrospect, I saw that I passed halfway at 3:01 last year, so I was just a quarter of an hour after that.

But it was also where it started to get really heavy. Dry track, and decent slide did not improve by half the forest had stuck to the adhesive under the skis. I had to really take in in stakningen, when I went next door just slipped on. But I pressed on. And the more I pushed, the more said the elbow from. In Oxberg I had picked another 300 places, and at R I was on-site 2955.

But here were the forces out. the panodil and voltaren I had stopped in me at älvdalen had stopped work, the skis went barely ahead, and I was mentally exhausted. An early decision to submit your skis on omvallning did that I got a break of 10 minutes. Pretty stressful, but it did good. Since the binding's ear when I left would put on the ski again, so another few minutes passed. But now it slid in much the same way as the others around me. And to run the last two miles on better skiing meant I got some new powers.

And the last stretch towards the target was actually a pretty nice trip. I knew that I would not reach neither time or investment objectives, and could take the opportunity to enjoy the surroundings, competitors and spectators. With a big smile småtrallade I up in the track, and even though it was hard, so it was not at all heavy. last mile I saw that I had the opportunity to go for 7 hours, and it became the new target for the day.

With 4 km left, I came in on the tracks as I had driven during training camp three months before, and now I felt suddenly recognize me! I knew which slopes, curves and knixar that lay ahead of me, and these 4 km was the best on the entire race. In the rioting cheering me on my fellow traveler, and cheered gleefully on Bro which stood at upploppsrakan and filmed.

To get the goals is an equally pleasant experience every time, but it's extra fun when your dear brother receives! And now I had no luggage to get home, be just to pick up the diploma and walk down to the camper that was parked down by the Lake. Took the opportunity to take a nice picture on the road.

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So soaking wet on the feet I jumped into the car, switched on, and sat down and relaxed on the sofa while Bjorn drove me back home to Gothenburg. A very nice way to transport themselves to the Vasa race, and I was home before it could be Monday.

In conclusion, so the time was 6:54:55, and 3203. Here is a link to the results page with intermediate times. And here is the link to the race on Garmin Connect. For some reason, it was between the ages turned off, so it was just a long stage.

2nd at Ultima Frontera 55k!

So it was time for my first ultramarathon. Last spring, when I sat and looked through the list of races in Europe in the fall, so I stuck to that. 55 kilometers in mountains just south of the Sierra Nevada in Spain. On Friday I added up all I could possibly need, and be good to have, and packed so much I got the place in your carry-on baggage.IMG_2293 .jpg
I landed in Malaga 23:10, and picked up my rental car, sat down and drove the 10 miles to Loja, where the start would go. I had received no special instructions on address, more than that you could spend the night at the stadium in Loja. So I drove there. But when I came up, it was dark, closed and deserted. I was hoping it was the right place, brought down the back seat and added me and "slept". Cold and uncomfortable, but I managed to get a few hours sleep before I got up. And at half past eight more people started showing up, so I followed them, and pick up my Starter Kit.

Now I could even take me into the Sports Hall and switch on. Here I met Magnus Kihlberg, one of 4 other Swedish registered in 83k class, and a Swiss would run 166k. Nice to have someone to juggle tactics and clothing before starting.
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At 9 a.m., it was time for the group photo, and 9:15 was the start. I was going to go out quietly, and unable to start on something otherwise, then the first 3 kilometres were uphill. Not really steep, but even so it was difficult to keep the 6 min/km pace.

I had 6-7 runners in front of me, and the first mile went through a fantastic landscape of Rocky trails half a bortsköljda of heavy autumn rain. But not today. It was brilliant sunshine, and in tea a cloud in the sky. I was very happy with my clothing, shorts and short sleeves, although it was still a bit chilly in the shade of the mountain.

I had anticipated mountain passages to 6 over the course, and when we came to the second, so I saw that the runners in front of me were starting to go. They are experienced, I thought, so I started also to go. I then took that used to go into the hills where the pulse was over 150 when I went.

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At 15 km, I caught up with Robert Hackel, who I met at the start, and a Spaniard who were out on the 166k loop. I had been overtaken by another Spaniard in an uphill before, so when I counted after it was maybe 4 or 5 in front of me, then the first three had run 21 k distance.

On the road to CP1 at 19 km, on the top of the third pitch, I felt strong, and could easily hold 5:30 pace up. Gradient fit me, and I came up with the first check a few minutes before Robert and 166k Spanish. I filled in the Camelbaken properly, for now it had become thoroughly warm, and I lost a lot of fluid. I mölade even in me bananas, chips and drank cola, for I felt on me that it would be needed.

I, Robert and Spaniard stack then off at the same time, and the two kept a hard pace performing serpentinvägarna on the mountain. It's almost harder to run than when performing up the legs begin to stummna.

On the way up the 4th top I could chew on almost without going, and left Robert and the Spaniard behind me. Soon I came up with the 83k the Spaniard who passed me earlier in the race. He was not a meter up, not even the steepest slopes, so bi passed each other dozens of times, then I was faster once I ran, but when it became too steep.

We then had the company performs and at misterpf1, where we had about the same pace, but when we came in on the climb up to the 5th top, and CP2, so I was able to pull away when it's not leaning very much. Any km in mind control I went, because it was very steep, and when I then started running again got cramps in my calves.

I took my way to control, and stayed quite a while to fill up with sports drink, bananas, coke, potato chips, oranges and electrolytes. I made sure to go in me of all they had, and after a pause of 5 minutes I ran on. I had run 35 km, only had a runner ahead of me in my class, and 20 km to go. But both calf muscles pulled together and krampade in each step.

Now it was about to make his way to the finish. Go until the cramps, and release the spring until it comes back. I noticed that could better perform, and after 36km it was almost all downhill. I put the sequence step lest I loaded your calves, and after a few km to the kramperna had almost released, although it felt ranges.

And now it was asphalt. And relatively flat. As long as I could keep a controlled easy step, so I could keep up to speed. And the faster I ran here, the more time I could go at the end. It was so I thought, and could keep a pace at around 4:45 p.m. prior to your calves krampade together.

I came to CP 3 at 42 km, and felt that I had the right amount of water left in the camelbaken, so I just took for me of what was offered, stretchade out your calves and ran on. 13 km to go, it's just a quiet lunch that, that you are better off without a problem, I said to myself. And it went well in the 4 km, when it was flat. But I saw the last mountain in front of me, and knew that it was going to be heavy.

And when it was steep in so much that I had to go, so it felt good. Kramperna, I had not known of for a while, and the body felt fresh. But when I then would run again beat the cramps to. And properly in both calves. I felt that I couldn't go anymore, too few I would not be able to get started on the run again, so I tried as best you could run with the toes pointing straight up.

But with 7 km remaining to the destination, and 1 km away from the top, it was no more. Your calves are krampade for every step I took, and I had to go. It releases perform, I had to tell myself, and at the top with 6 km left, I made an effort to start running again. And your calves screamed for me to stop. Give you, they said, never, I said. But I range legs and lock the knee and runs on your heels down, and are thus kramperna under control.

This worked in some kilometres, and with 4 km to go until goal also began the thighs protest. Now I knew that if I stopped running, so I would never be able to start again, and the last bit in mind goal was one long struggle against myself. I had cramps in both calves, back sides and front sides of the thighs, and the front sides of my calves to staple as well. I had to invent some sort of löpstil that was so exhausting that I lay on the threshold heart rate all the way towards the goal. It was like running with gipsade bones. And slow counting. 2 km, 1600 m, 1 km…

And soon I saw the goal. There were no crowds on the ground, but those who were there cheering me over the finish line. I had passed it.

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And I had also done so at 5:19:48, a time that was only a minute over the course record from last year. But I was still beaten by a Spaniard, but not with a lot of minutes. I was most pleased to have taken me in goal, and was assisted by the officials to have me thoroughly with drinking and electrolytes. You can see quite clearly how much salt I have lost in the picture above.

After one-quarter did Robert in as 3rd in the race, also with cramp. I could not sit down before kramperna came, so I strolled around in the target area and talked to everyone who was there, and after a while I thought fresh to me a bit. But when I got off my shirt and pants, and would take me off his underwear, locked up högervaden completely. I got nowhere, and screamed for help, and officials arrived and stretched back calf. I also got help to take off my socks so I could take a shower.

Then it turned out that we got the prize too! I could still not get at me socks or shoes, so that's why I stand barefoot on the podium.

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But what a nice feeling when the announcer calls out my name, and I get to step (or hobble) up on the podium. It's been a long time since that happened, or it has probably never happened in the past. Only in team sports when I was young.

When I had finished the staple in your calves, I said goodbye to all the officials, and put me in my rental car and drove down to mal aga coast. Now I devote myself to advanced recovery on the beach until I fly home on Monday.

I promised to come back and run next year, and then I get see what distance I choose. Maybe 83: an, but then I have to have solved the cramp problems.

Link to course:
http://connect.garmin.com/modern/activity/616739493
http://runkeeper.com/user/thomee/activity/456604762
http://www.strava.com/activities/209721381