Kategoriarkiv: Swedish super classic

Vasaloppet camp with Vasasvahn

After much löpfokus during December, it's time to grind on ski shape. And what better than to go on a training camp in Mora!

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Tricia s organizes technology camps like this, technology camps/Vasaloppet camp 2-5 January 2015, together with a thread other experienced instructors show how it should be done.

I took the car up on Friday morning, and arrived at Hotel Siljan at 15:30. The idea was that I would share a room with an unknown person, but when it came time for dinner 18:00 as it had not yet turned up any. I tried not to spread myself too much anyway.

After dinner it was time for wax, theory and practice. After an hour of drilling in the noble art of Mattias Vallningens, it was time to prepare their own in. I came right then and there that I had not actually developed them since March 10 this spring, so the risk was that the adhesive would be difficult to get away. But it happened, and having fixed glide wax and kick waxing, so was at 22:30, and it was bedtime.

Saturday I started with 30 minutes easy jogging before breakfast, which was served 07:00. Because I had the night before, vallat clearly I was pretty peaceful, and because we would not pull away and skiing until 8:50, so I had time with a powernap after breakfast.

We were divided into 5 groups based on past experience. I was in Group 1, and the first pass we made with Mattias Svahn. On with your skis and head off in vasaloppsspåret up to Hemusskidstadion. Here we drillades in 2 1/2 hour of Mattias in all gears, focusing on diagonal skiing. On the way back I made a hefty vurpa at a road crossing, and pulled in the hip in the asphalt.

Back, eat lunch, and then materials review before we pulled out in the tracks again. This, too, that was a technology that, but now it was even more focus on diagonal skiing, both Hill and at platten. After three hours of rolling, so was the right hungry and tired. Was obliged to fix the waxing for tomorrow, so that there is no need to rush with it in the morning.

Dinner and an excellent lecture by Mattias on vasalopp preparations before it was time to jump in bed.

Sunday began like Saturday with a small löptur before breakfast. However, noticed that I was very stiff in the hip where I had vurpat on Saturday. It worked ok once you had heated up a bit.

At 9 o'clock it was time for a new technology that, this time with Elin Ek as an instructor. Even here, we focused initially on diagonal skiing, and the pass was completed with filming of diagonal skiing, stakning with divorced and stakning. Back at 12 to eat lunch.

After lunch, we went through the films, and checked what it was we were to think about improving. My stakning was ok, but the diagonal saw no good. I find it easier to diagonal uphill, and we filmed at platten. But it is up to the hip that apply. Print and enjoy. Far out with his leg.

After this we headed out to the track again, and it was free skiing for 2 hours before I had my scheduled personal time with Matthias. 10 minutes that made that technology, in particular the diagonal, began to sit. Now I know how it will feel when you are right, though it is incredibly hard to do right before you have practiced it properly.

Last dinner at the hotel before I had time for a massage. And it was incredible. I had a sore hip, but didn't think you could fix it with just a massage, but it went! Hurt made it of course, but the day after when it was long session, I felt not by hip at all.

Last day I started as usual with a brief jog before breakfast, before it was time for the long session. just over 3 miles, it was for me before I was satisfied. A total of 10 mile on snow scraped I together during the camp. My only snömil for that matter.

I met many nice people, and learned a great deal during these 3 days. So I can recommend to anyone who wants to take their skiing one step further. Also came home with new gloves and sticks:)

Silver medal at lidingöloppet 2014!

So it was time for the running highlight to me. Lidingöloppet is the race which I traditionally have been looking forward to and tried to top shape before. And now, it was time to fix that silver medal I was not especially far from to fix last year.

Preparation

But the upload could have been better. I've known me tough in the legs through the summer, and now I thought I would rest me up sharply the week before. I kolhydratladdade also some extra from Wednesday onwards with Vitargo Pure as a snack. Unfortunately, the result that I got up 4 miles between Monday and Friday. Everything was well not Vitargo, but I had not eaten especially different in other respects. Just missed the hard cardio and weight training and been swimming a little.

I also had a problem with the shoes, then my inov8 is worn out, and my icebug is delayed.  I do not want to run a cross-country skechers, but I was thinking still on it, and took both the shoes in the backpack. I even ordered a new pair of shoes on Tuesday, a pair of Montrail Rouge Racer from Amazon with express delivery that should occur on Thursday. Unfortunately did not come these until I was at my house on the way to Stockholm, so I had to take what was available.

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So as I stood there at Koltorps gärde so I felt not in particularly good shape. I was heavy, but my legs felt atleast not worn.

The weather would be warm, so I packed not so much clothing. Before the race, however, I got a little cold feet, and headed through the exhibition tent, I saw a nice thin long sleeve compression shirt that I bought. It was blowing quite a bit, and felt right cold.

Heating-easy jogg on just under 2 km in around 5 min/km pace. I was wearing an additional pullover, so it was no wonder that I felt warm. But it would, of course, of facing race …

Time for race

12:30 starting gun went, I stood at the front of the start Group 1 c, and ran on pretty quickly in the beginning. I had heard of it to be crowded and stop the right to early, but I noticed not by anything. That pace slowed and you couldn't run on so quickly you wanted was given, but the first kilometres at 3:52 still show that it is not as crowded as in the göteborgsvarvet.

After 2 kilometres, it started to feel warm. I pressed the decent, but step worrying quickly, and I was warm. Compression shirt slipped to around the upper body, and did that it felt difficult to breathe. Incredibly stupid to test compression on your upper body for the first time in a race like this. But I could not turn down the pace, even if the pulse has already approached the threshold heart rate. If I was not able to average around 4:20 in the first half, I would never do medal time.

So I pressed on. It may carry or rupture, and first 5 just before drinking control at ekholmsnäs went on 21:23, and I passed the official testing at ekholmsnäs after 24:40 with an average speed of 4:08min/km. Stopped for a mug sports drink before I ran on towards the first real Hill.

Up it began to feel a little better, because not thighs burned at which they made earlier in the summer, and I made sure to keep down the pace so that the pulse does not step over 163. The feeling was still the same as before-heavy, difficult breathing, warm.
But I continued to press. It may wear or break, but I can't let go of the pace now. I take the control of the control. Second 5 kilometers are easily kept telling me.

And it's easier when it's not backigt. Turn off your head and let your legs work. I passed the liquid controls at Hustegaholme after 44:10, and the first mile on 43:12 according to Garmin. The feeling remained the same, tough, but not impossible.
Continue run. Next 5 kilometers are easy. Continue to press on, keep the pace up. A mantra that all the time was taken up in the head.

I kept counting down split times in the head. You have to deal with anything. -1:12 and 1 kilometre on 4:13 gives-1:29. Must be on-2:00 pm before aborrebacken the …

Halfway I passed Fågelöudde on 1:05:46, and felt it could go the way. -1:44 pm I thought, and continued to run on. Now it's just 5 hard kilometers followed by 5 easy, and then 5 final. There is no match. Continue pressing on.

And 5 heavy km became it. Distance between Fågelöudde and Grönsta is the worst part of the entire race, and so it was even now. Forest trails and gravel trails that go up and down, turning here and there. No fluency in the races. Work on up, and try to keep good speed perform. Just up or down, nothing in between.

But I came out the other side and had managed to maintain momentum, avarage 4:31 at this distance, and 2:15 there was still within reach. 5 light now I thought,-2:13, and then run it straight into the ascent after fluid control … Now burn it a lot in the legs, and it begins to be felt in the calf muscles. It is now one must start paying for I chose inov8 with minimal cushioning and. ..

I could still press until Aborrbacken, and even crunch of a few seconds towards the goal. Sensations in your calves,-2:18 pm and time to run up.

I pulled down on the step length, but could not the first bit of abborbacken as I have done in the past year. Quickly failed, and after 100 metres when the next heavy incline began, I was 10-20 metres, before I pushed on again. I managed to keep kilomtertiden up the Hill to 4:59, and now I knew that it would be okay. I could do it.

That's when the cramps came. Your calves are locked in the same was plainly by highest point. I had to sneak out to not lock them up completely. It was the worst performing, ok at ayesha_face, and nice up where you can stretch out the calf a little step. Keep, keep, just 3 km left. Every step seemed like a long shot. Like being out on really thin ice, and it was straight up at any time. High enough speed to clear the Medal, but not so high that your calves locks up completely.

It's a little bit frustrating not being able to run on as fast as you can, but when I passed the advance warning at 2:11:44 so I knew I had a long way to go, and now it was just to let the legs slip on. If they krampade now so I'd still do it.

And it was a wonderful feeling to Sprint over upploppsrakan and see the target up ahead. And to receive the silver medal immediately after the finish was quite indescribable.

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2:12:44 became the official time, and ended up being the official position 417.

Here is a link to the official result:
http://www.lidingoloppet.se/sv/ResultatLL/#.VCpP595VgR4

And here's a link to the race on Garmin Connect:
http://connect.garmin.com/modern/activity/601485124

After the race, I had received an invitation to the VIP room for a Swedish classics, where I met Michael T and got a t-shirt, Medal and a little bubbly. It's always nice to meet and talk with people who understand what you are doing, and what kind of wear it is getting there.

Tired, worn out and happy showered me and took me home to Gothenburg with CJ and Karro in their car. I did not become human again until Sunday night when I got in me enough salt and food. And your calves are still my worst enemies …

Superklassikern!

picture19 hours 13 minutes and 39 seconds. How long did it take for me to carry out my other classics, and fix superklassikern!

Latest race was Vansbrosimmningen. A little anticlimactic when the organizers had decided to shorten the race to 1500 m, when there were just 13 degrees in the water. I went up in the car on Friday afternoon, was arriving in Vansbro 17:30, and went directly to the pizzeria to eat and watch football after I had taken out my Starter Kit.

I found a good parking spot fairly close to the target area, so I had to pull the curtains and curl up in the back seat and try to sleep. Before a race, you like that, and to sleep in a hot car with a swimming party outside in the parking lot not.

Once in place down at the start, I decided to ignore the nose clip. It works when you swim by yourself, but now would it be full of others, and I would not turn in myself too much. CJ met down at the start. He started 10:30 in Group 3.

15 minutes later, it was my turn to jump in. After almost 1 hour in blazing sun, it was actually quite nice to get in the water. But the shortened course was much narrower, so it was legs and arms all over the place. But downstream it went anyway to choose their own path, and I crawled away.

It went well in Vanån, but when we turned up to the Västerälven, so it became suddenly more narrow again. The current was quite strong, and the water was colder. I'm not a good enough swimmer to be able to go out in motströmmen pass brästsimmarna which was closest to the bridge. I did a couple of tries, but then it got to be into line and swim breaststroke up towards the goal. I could pass a and other swimmers when there was a gap, but usually took it stop.

I headed in goals in 31:12. A time that was slower than last year's 59 minutes if one doubles it. On the other hand, should the swimming has been better this year, then the half man stroking was downstream.

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Even less tired than last year, so I stuck out and ran an interval workout before I dushade of me and got something in my stomach. So when I sat in the car for driving the 5 hours and 42 miles back, so I was atleast a little tired.

But still pretty happy.