Sunday 24th of September
AM
-Race-
21.5 K Sjusjöarsloppet
1:25
PM
Rest (travel).
*Started OK, running with leader, but started to get tired and pulse getting up to 186 and more after 3K. Maintained tempo OK:ish all the way to, say 13 - 14K when I started to slow badly. At 17K to goal I was just lifting my legs in front of me and they didn't have any power at all. Avg pulse for whole race was 179 and highest was 194.
*Glen says I was low on sugar (luckily i beat him - I threw very worried glances around my shoulder at 4K to go) and that being 3min slower than last year is as it should be after 4 hard long runs in two weeks (of which 3 are races) before this one. And the week before that I was running in the mountains in Greece. Yes. Rest now.
Thursday, September 28, 2006
Monday, September 18, 2006
Saturday 16th of September
AM
Rest.
PM
-RACE-
Half marathon in Ruissalo, Turku.
1:20:45. Second.
(30 min warm up with strides)
*About same time as last year, started fast and was leading by 100 m at 3K - winner got my back at 6 and I stayed with him until 8.5K and after that it was hard. Main project was to get myself into goal without slowing too much. Happy with being second in a race this size (1480 runners all in all) but not so happy with time - would have liked to see clear progress from last year. But OK. This is where I am now and let's see what happens next Sunday in the Seven Lakes Race.
AM
Rest.
PM
-RACE-
Half marathon in Ruissalo, Turku.
1:20:45. Second.
(30 min warm up with strides)
*About same time as last year, started fast and was leading by 100 m at 3K - winner got my back at 6 and I stayed with him until 8.5K and after that it was hard. Main project was to get myself into goal without slowing too much. Happy with being second in a race this size (1480 runners all in all) but not so happy with time - would have liked to see clear progress from last year. But OK. This is where I am now and let's see what happens next Sunday in the Seven Lakes Race.
Wednesday 13th of September
AM
*40 min easy running with strides.
PM
*20 min easy running.
*20x 100 m strides on grass (50 m walk recovery)
*3x 20 min football with 5 min breaks.
*Strides OK - but started feeling tiredness in legs.
*Football... i'm useless with the ball, better of running without it looking dangerous when appearing free in front of goal but as soon as ball is getting close I'm unable to do anything at all... yes. Not my sport.
AM
*40 min easy running with strides.
PM
*20 min easy running.
*20x 100 m strides on grass (50 m walk recovery)
*3x 20 min football with 5 min breaks.
*Strides OK - but started feeling tiredness in legs.
*Football... i'm useless with the ball, better of running without it looking dangerous when appearing free in front of goal but as soon as ball is getting close I'm unable to do anything at all... yes. Not my sport.
Wednesday, September 13, 2006
Tuesday 12th of September
AM
*40 min easy running + strides.
PM
*"The 15K" fast: 48.57.
*Felt bad after first 2K which went in 6:25. But somehow this loop suits me very well, it's hilly, has a lot of variation and most importantly, I know it. Which makes me congratulate myself when I see that I'm faster than ever arriving to certain controll spots. I haven't checked yet but i believe the fastest time on this before today was 53 minutes.
AM
*40 min easy running + strides.
PM
*"The 15K" fast: 48.57.
*Felt bad after first 2K which went in 6:25. But somehow this loop suits me very well, it's hilly, has a lot of variation and most importantly, I know it. Which makes me congratulate myself when I see that I'm faster than ever arriving to certain controll spots. I haven't checked yet but i believe the fastest time on this before today was 53 minutes.
Sunday 10th of September
AM
Rest.
PM
- RACE-
10.5 K (Close to Kokkola): 36:44.
*30 min easy to fastish running as warm up + strides.
*Did well first 3K - was up leading after 1K and wondering why the boys aren´t running. After 3K i was finnished though and crawled rest. It eased up a bit on last K but no good running that K either. Third.
AM
Rest.
PM
- RACE-
10.5 K (Close to Kokkola): 36:44.
*30 min easy to fastish running as warm up + strides.
*Did well first 3K - was up leading after 1K and wondering why the boys aren´t running. After 3K i was finnished though and crawled rest. It eased up a bit on last K but no good running that K either. Third.
Saturday 9th of September
AM
- RACE-
Broloppet (bride race) in Replot /Vaasa.
12.5K road/cross country race (with the bridge 1K straight up and 1K straight down - turnaround & back over): 45:34.
*30 min easy to fastish running + strides as warm up.
PM
*30 min easy running + strides.
*Third. OK-race. Third through whole race. Lost 300 m to the lead in first 6K - faster than lead downhill - almost reached second guy/silvermedalist with 2 K to go (down in 15 m) - but he increased speed and I could not follow. Hard to run parts on second half - down in 4:10 speed at worst. Hard wind up on bridge.
AM
- RACE-
Broloppet (bride race) in Replot /Vaasa.
12.5K road/cross country race (with the bridge 1K straight up and 1K straight down - turnaround & back over): 45:34.
*30 min easy to fastish running + strides as warm up.
PM
*30 min easy running + strides.
*Third. OK-race. Third through whole race. Lost 300 m to the lead in first 6K - faster than lead downhill - almost reached second guy/silvermedalist with 2 K to go (down in 15 m) - but he increased speed and I could not follow. Hard to run parts on second half - down in 4:10 speed at worst. Hard wind up on bridge.
Tuesday, September 05, 2006
Wednesday 30th of August
AM
Rest
PM
*40 min mountain running with 5½ min steep hill rep.
*The hill rep (same as yesterday - today in 5:24) is on a serpentineroad and generates lactate for 5 ½ minutes. Mentally it's really hard but in some strange fashion also easier than doing the same anywhere else - it's quite clear what one is working against and there's a real sense of having done something hard when one can look down to where one started. I have not done anything like this before.
AM
Rest
PM
*40 min mountain running with 5½ min steep hill rep.
*The hill rep (same as yesterday - today in 5:24) is on a serpentineroad and generates lactate for 5 ½ minutes. Mentally it's really hard but in some strange fashion also easier than doing the same anywhere else - it's quite clear what one is working against and there's a real sense of having done something hard when one can look down to where one started. I have not done anything like this before.
Subscribe to:
Posts (Atom)
