Kategoriarkiv: running

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

 

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.

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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

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

 

80/20 training

I have just finished reading "80/20 Running" by Matt Fitzgerald. Although I have only begun to analyze how long I run in my different heart rate zones, so I feel stronger, faster but, above all, more recovery, if one can say so.

The theory is that you must spend 80% of their total time spent in the aerobic threshold, and 20% over same. Matt talks about "the ventilary threshold", and I have figured out that it must be the same as the aerobic threshold.

For my part, that has a maximum heart rate of 178, and a laktattröskel of 162, lands the aerobic threshold at 149 beats per minute when it comes to running, and 126 beats per minute when it comes to bike.

So the big transition for me is that I'm running as much quality as before, but I have added more recovery exercise and quiet long session. And now I see really to be in zon1 on heating and nedjogg, even if you really feel like pushing. I have it because I can run a quality that very day.

Now do I aim a final 10 k race of the year, sylvesterloppet. Hoping for good weather, so it will be interesting to see how the body has responded to all long-distance race I have run in the fall. I have not exactly given priority to speed, except for the last two weeks. Yesterday's that boded well. Came pretty comfortably through a ladder with zon1, 2, 3, 4, 3, 2, 1 which three went around 4 min/k, and zone 4 went on around 3:45, but I came up in the right heart rate zone.