Wednesday 28th of June

AM
*35 - 40 km slow on bicycle.
*Massage.

PM
*30 km slow on bicycle.


*No sharp pain - but I know I have an injury. I need to work at getting back - being active - just as Glen writes in comment to yesterdays post.

Tuesday 27th of June

AM
*8K running with 5x 1:30 - to 35 sec reps in 800 m to 1500 m pace with jog recovery until pulse down in 140.


PM
-RACE (or that was the intention) -
(in Bennäs)
4x 400 m & 4x 1500 m
*It didn't happen.


*Tore something in my left hamstring when running the second slow warm-up stride. No running. I will be out of running for a couple of days at least. SHIT.

Monday 26th of June

AM
Rest.

PM
*20 min fastish barefoot running.
*Strides.
*2x 300 m with 12 min recovery: 38.5 / 40.3.
*Strides & jog.

*Massage.


*Nothing worked. The first 300 was power running and nothing else.

Sunday 25th of June

AM
Rest.

PM
-RACE-
800 m
(in Saarijärvi)

*1:59.6

(1h warm-up with 5K fastish running and plenty of strides.)


*First lap 57 secs - rest I don't know. But finaly sub 2 min - the first official sub 2 min time for me in 7 years. I felt like I was running with a rucksack and not good at all, but this shows that the fast work has done something good. I didn't feel I was going anywhere near my potential for this summer - I feel I could take 5 sec off quite easily if I just get more speedwork done and then a little longer rest (end of July - beginning of August).

///

*8K running with 6x 1:30 - to 35 sec reps in 800 m to 1500 m pace with jog recovery until pulse down in 140.


*Felt like the running was better now than during the race.

Saturday 24th of June

AM
Rest.

PM
*20 min fastish running.
*3x 150 m with 3-5 min jog/walk recovery.
*Random strides with spikes on grass.


*The grass-running did me good.

Friday 23rd of June

AM
Rest.

PM
*25 min easy running.
*7x 2 min to - 45 sec reps in 1000 m to 1500 m speed with jog recovery until pulse down in 140.


*Heavy and full of too much food. It felt better in the end - reps both faster and shorter.

Thursday 22th of June

AM
Rest.

PM
*3h bicycle and walking and splashing around with the Great Blondino in Perho-river looking for pikes.


*Blondino catched a one meter pike.

Wednesday 21 of June

AM
Rest.

PM
*50 min very slow running.
*Strides.


*Ok...

Tuesday 20th of June

AM
*10 min easy running.
*6x 1 min on / 1 min off.
*10 min easy running.
*5x 100 m (downhill).

PM
*10 min easy running.
*Strides.
*2x (1x 350 m / 3 min /150 m) 15 min: 46.5 / 18.5 / 46.5 / 18.5.
*1x 150 m. 18.2.
*10 min jog.


*This was the hardest (to do) morning session so far. It's hard to meassure if I'm progressing (I know - this ain't been going on many days yet) - but it feels like I can push a little more out of each rep now. Hard to say which is worse - 1 min or 45 sec, in the 45 sec the rest is very short and it's more intense, but in the 1 min reps it's increasingly difficult to run after 40 secs... Yes - but I quite enjoy this training rhythm - it's short and fast and leaves me feeling I'm really doing something to my body in a new way - I'm not burning fat - I'm sugar burning and going lactate.
*Good PM session with Turun Toverits Kalle Mykrä (a 22.18 200 m guy) - it's good to run with someone faster - and this was a pretty fast session (for my standards). I was running with better technique, except the first 350 which was confused. Had no problem recovering between reps.

Monday 19th of June

AM
*10 min easy running.
*6x 1 min on / 1 min off.
*10 min easy running.
*1x 45 sec fast.
*5 min easy running.

PM
*10 min easy running.
*7x 45 sec on / 45 sec off.
*10 min easy running.
*6x 100 m (downhill).


*Morning session - I didn't do it max effort - thinking more about getting technique right and arching back.
*Evening session was planned to be a tracksession with Turun Toverits sprinters but things got changed and that will happen tomorrow (Tuesday) instead. This 7x 45 sec was the hardest so far - I really got deep into lactate and walked on stilts afterwards. Took the 100 m:s to sort it out.

Sunday 18th of June

AM
Rest (or recovering from Camillas party...).

PM
*The "8.5K" with 7x45 sec on / off.


*First and second one always OK - third and fourth has me looking on the watch hoping the 45 sec will be full as soon as possible - in the fifth and sixth breathing is working overtime and legs are getting into lactate - seventh is usually pathetic and terrible to watch.

Saturday 17th of June

AM
*10 min easy running.
*7x 1 min on / 1 min off.
*10 min easy running.

PM
*10 min easy running.
*7x 45 sec on / 45 sec off.
*10 min easy running.


*Morning seesion fast - very hard to do 6th and 7th rep.
*Same with evening session.

Friday 16th of June

AM
Rest.

PM
*!0 min eay running.
*Coordination training.
*7x10-150m technique focused strides.
*10 min easy running.


*Resistance in running. Hard to get int correct technique.

Thursday 15th of June

AM
Rest.

PM
-RACE-
(in Pännäinen).

*2:03.something - didn't have stamina to go and check.

(1h warm-up)


*Nothing to say - check yesterdays post (28/57/13:30 - 2:03...jesus...).


///////////

*10x 200 m/200 m jog-walk recovery (2 - 2:30); 28.5-30.5.
*Jog.


*Effortless and easy but pissed.

Wednesday 14th of June

AM
Rest

PM
-RACE -
800 m
(in Kokkola).

*2:02.9

(1h warm-up with 3K fastish running and strides.)


*I will never run 800 in 2 minutes again.
*The breakdown: 27 / 58 / 1:30 - 2:02.9. - I tried to do everything on the last 200 but I couldn't go faster. It was cold and windy and I ran solo - I know I can't expect much as I haven't raced on track before this one - but the form I'm in it feels like I should be able to run 1:55 in snow, Jesus how performing like this eats a man from the inside. I will race 800 again tomorrow.

Tuesday 13th of June

AM
Rest.

PM
*50 min (8K) - very slow running with friends - average pulse 117.
*Strides.

*Very slow running - tried to run as high up on toes as possible.

Monday 12th of June

AM
Rest.

PM
*30 min easy running.
*Strides.
*1x 300 m - fast and (trying to be) relaxed; 39.5.
*2x 200 m/10 min - fast and (succeding in beeing) relaxed; 25.5 / 25.0.
*10 min jog.
*1x 1000 m - trying to run as smooth as possible (but not as fast as possible) with fast finish; 2:46 (2:17 at 800 m).
*Easy strides on grass.


*A bit tired in calves from last week, but not badly - just feeling it. Not as fast as I'd like to be (but then again - I've hardly done any real speed sessions yet) - but the 25:s on 200 are coming easier now - there's a bit less of a resistance in my running. Perfect conditions by the way - 21:00 and 20 degrees C & almost no wind.

Sunday 11th of June

AM
Rest.

PM.
*61 min (the 15K) easy with fast finish. Average pulse 140.


*Looking at avg. pulse and time - this usually is 10 min slower.

Saturday 10th of June

AM
Rest.

PM
*30 min easy running.
*Strides.
*2x10x 50 m / no recovery / 15 min.
*15 min rest.
*1x "1600 m": 4:16.
*20 min easy running.


*The 2x10x 50:s is the most awful session in the world. It hurts after the third and it gets worse.
*The 1600 (the track around Paavo Nurmi) was ten seconds faster than ever - which is good because I've done it very close to full speed before, and this time i had lactate in my legs before I started.
*This week has been a good week.

Friday 9th of June

AM
Rest.

PM
Rest.


Ok...

Thursday 8th of June

AM
Rest.

PM
*20 min easy running.
*Strides.
*3x 300 m / 10 -12 min recovery; 39.5 / 38.5 / 38.0 (in that order).
*45 minn easy running (the 8 - 8.5K testrun).


*I was low on energy before going to track and would probably not have gone at all if it hadn't been for Tom who drove me there. Luckily I went because the 300:s were alright, felt fast and relaxed, and Tom, with his experienced eye, said the same. I had no real problem with lactate - more with resistance in legs & body to move fast - it got better for each rep, even if i really started feeling the good news in my calves after the third one. If I take a second of each rep next session it'll start to look OK.

Wednesday 7th of June

AM
*15 min easy running.
*25 min fartlek - 4 min to 45 sec reps - freeform.
*10 min easy running.

PM
Rest.


*Recovery day. Calves a bit tired, but otherwise OK.

Tuesday 6th of June

AM
Rest.

PM
*20 min easy running with 100 m strides.
*9x 300 m / 100 m jog recovery; 45/46/46/48/48/47/47/45/48 - recoveries between 50 to 60 sec.
*2x 100 m easy.

*30 min slow running.


*Cold & a bit windy. The 300:s were difficult - it was hard to get breathing going and I was dealing with a lot of lactate already in the third rep. But times are OK - this session, I think, indicates I should be able to run below 4:00 for 1500 before the end of summer. There was also a very clear feeling of this session going better next time I do it.

Monday 5th of June

AM
Rest

PM
*40 min easy running
*5x 150 m in spikes
*20 min easy running


*The idea was to do something fast, like 4x 400 or something like that - but after doing the initial strides my legs felt too tired (still feeling the good news they got on Saturday) that I let them rest and try going to the track again tomorrow or on Wednesday.

Sunday 4th of June

AM
Rest

PM
*30 min easy running
*8x 150 m relaxed speed
*8x 200 m (as 800 m) starts in 29 sec.
*A couple of 50 – 100 m strides barefooted on grass.
*20 min easy running.


*First couple of 150 m:s went nowhere. Gradually getting easier (legs tired from yesterday).
*The 200:s were relaxed and went effortlessly in 29 sec.
*This session was mainly a means to fresh up legs for next week.

Saturday 3rd of June

AM
Rest

PM
*Measured 21K run in 1:15,35, avg.167 and high.176.


*Planed to do another 15K in the countryside. Felt miserable first 5K but then suddenly started feeling fine – opted to do my usual 21K run (I’m in Kokkola) instead of the 15. It went well. In April 2000 I was home from a training camp in Italy and in good shape – then I ran the same run full speed from start to finish in 1:26 (it’s a loop with a many small hills, mostly gravel). Now I was eleven minutes faster than then and no gritted teeth, just flowing and relaxed running. If my math is correct it’s 3:34/K which is good speed for me over this sort of distance. This run changed my mood completely. Now I’m filled with confidence after feeling low the whole week.

Friday 2nd of June

AM
Rest

PM
*70 min easy running, avg.pulse139.
*5x 150 m on dirt track.


*Better feeling. Lower pulse and better breathing.

Thursday 1^st of June

AM
Rest (work).

PM
Will do slow run.(Allergic - no race.)

*I cannot race today and I'm frustrated. I would have wanted today to be my second race on track but it won't even be the first one. I was miserable last night - runny eyes & nose and just generally dizzy & pissed of. But I cannot race tonight (nor do a hard session) in a state like this (still walking around looking like I'm crying and feeling a fever lurking nearby), I might risk the whole summer doing that (or something worse by getting ill for real). I will run slow in the afternoon and do a couple of short fastish reps. I can't but wait these allergic symphtoms out.

//

*Did 70 min slow run with avg.pulse 143.

*8x 100-120 m - fast & relaxed.

*Tired and not running well. Breathing taxed. But it still feels like the worst of this spell of allergy is over.

Wednesday 31^st of May

AM
Rest (work).

PM
*25 min slow running accelerating to fastish.
*8x 100-150 m on dirt track / walkback recovery.
*4x 45 sec on dirttrack / walkback recovery.
*2x 100-150 m.
*15 min easy running.

*This was a preparation for tomorrows race. Felt good during the reps. Tried to run smooth and without being too hurried (fast but looking slow).