Thursday 23rd of August
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
+21C.
*58 min slow to fastish run (12K) with Jouni Haatainen and Mikael Bergdahl. Last 2K faster.
*Leg better but cannot do anything fast yet. I've had these cramps before. It is likely to eat a couple of more days or a week. But I don't believe there is any real damage done.
*Steady pace: ~12K.
*Total: ~12K.
Friday, August 24, 2007
End of season block Day 10
Wednesday 22nd of August
Morning weight: 76 kg
Morning pulse: 38
AM
Rest.
PM
+20C.
*The "8K" (36 min) slow to fastish run.
*As yesterday. Cannot race tonight.
*Steady pace: ~8K.
*Total: ~8K.
Morning weight: 76 kg
Morning pulse: 38
AM
Rest.
PM
+20C.
*The "8K" (36 min) slow to fastish run.
*As yesterday. Cannot race tonight.
*Steady pace: ~8K.
*Total: ~8K.
End of season block Day 9
Tuesday 21st of August
Morning weight: 75.5
Morning pulse: 38
AM
+21C.
*Long walk.
PM
+21C.
*45 min slow to fastish run (10K) with Jouni Haatainen.
*Left leg can take around 4 min pace but nothing resambling a middle distance stride. Unlikely that I could race tomorrow.
*Steady pace: ~10K.
*Total: ~10K.
Morning weight: 75.5
Morning pulse: 38
AM
+21C.
*Long walk.
PM
+21C.
*45 min slow to fastish run (10K) with Jouni Haatainen.
*Left leg can take around 4 min pace but nothing resambling a middle distance stride. Unlikely that I could race tomorrow.
*Steady pace: ~10K.
*Total: ~10K.
End of season block Day 8
Monday 20th of August
DAMAGE
Morning weight: 76.5 kg
Morning pulse: 38
AM
Rest.
PM
+26C.
*20 min slow running (2.5K) to the track + stretching.
*5x 100 m barefooted on grass (walkback recovery).
*2x 100 m in spikes on track as warm up.
*6x 100 m (intention was 8x) in spikes on track with Rachid (all in 12.6 - 12.1), 4 min recoveries.
*35 min (1.5K + 2.5K) very slow running around stadium & back home.
*Thigh cramped on 7th 100m - I was able to stop right away - I don't belivie i tore anything. I can slow run but not do anything aggressive.
*The 100:s were otherwise unexpectedly fast considering ho long it is since i did something like this.
*Steady pace: ~7.5K
*800 m pace: 700 m (5x 100, 2x 100)
*400m pace: 600 m
*Total: ~9K
DAMAGE
Morning weight: 76.5 kg
Morning pulse: 38
AM
Rest.
PM
+26C.
*20 min slow running (2.5K) to the track + stretching.
*5x 100 m barefooted on grass (walkback recovery).
*2x 100 m in spikes on track as warm up.
*6x 100 m (intention was 8x) in spikes on track with Rachid (all in 12.6 - 12.1), 4 min recoveries.
*35 min (1.5K + 2.5K) very slow running around stadium & back home.
*Thigh cramped on 7th 100m - I was able to stop right away - I don't belivie i tore anything. I can slow run but not do anything aggressive.
*The 100:s were otherwise unexpectedly fast considering ho long it is since i did something like this.
*Steady pace: ~7.5K
*800 m pace: 700 m (5x 100, 2x 100)
*400m pace: 600 m
*Total: ~9K
Monday, August 20, 2007
End of season block Day 7
Sunday 19th of August
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
*+20C.
*The "20K" in 1:24 - first 40 min slow - gradually increasing speed over next 15 mins and then running last 8.5-9K in 30 min.
*Good run. Not especially difficult - quite fun actually.
*Steady pace: ~9K
*Half Marathon pace: ~11K
*Total: ~20K
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
*+20C.
*The "20K" in 1:24 - first 40 min slow - gradually increasing speed over next 15 mins and then running last 8.5-9K in 30 min.
*Good run. Not especially difficult - quite fun actually.
*Steady pace: ~9K
*Half Marathon pace: ~11K
*Total: ~20K
Weekly summary
*Steady pace: ~34K
*Half Marathon pace: 8.5K
*5000 m pace: ~2.5K
*1500 m pace: ~4.1K
*800 m pace: ~6.4K
*Total: ~55K
*The distance total is very small - but then the fast pace totals are rather good and then there is two days of total rest (Sunday & Thursday). A bit sleepy but not more tired than normally - which is good: there is 5 hard days out in this week.
*Half Marathon pace: 8.5K
*5000 m pace: ~2.5K
*1500 m pace: ~4.1K
*800 m pace: ~6.4K
*Total: ~55K
*The distance total is very small - but then the fast pace totals are rather good and then there is two days of total rest (Sunday & Thursday). A bit sleepy but not more tired than normally - which is good: there is 5 hard days out in this week.
End of season block Day 6
Saturday 18th of August
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
*+20C.
*15 min fastish running (2.5K) to the track + stretching.
*5x 100 m barefooted on grass (walkback recovery).
*2x 150 m (20.2 / 19.5) in spikes on track (walkback recovery).
*10 min barefoot running on grass.
*5x 400 (60/62/62/63/61) with 400 m jog/walk recovery (around 4:30 to 5 min).
*15 min (2.5K) slow running home.
*This pace is about what I can do without going lactate: It is cruising and the feel is 1500 (it is faster but the effort is 1500, not 800) - the last 200 is always difficult. On the last one I went for strenght on the final half and the running changes quite dramaticly - lactate levels also. This sort of effort doesnt produce the throw-up effect - it is more a feeling of relentlessness.
*Steady pace: ~6K
*1500 m pace: ~2500m (5x 100, 5x 400)
*800 m pace: ~300m (2x 150)
*Total: ~8K
Morning weight: 75.5
Morning pulse: 38
AM
Rest.
PM
*+20C.
*15 min fastish running (2.5K) to the track + stretching.
*5x 100 m barefooted on grass (walkback recovery).
*2x 150 m (20.2 / 19.5) in spikes on track (walkback recovery).
*10 min barefoot running on grass.
*5x 400 (60/62/62/63/61) with 400 m jog/walk recovery (around 4:30 to 5 min).
*15 min (2.5K) slow running home.
*This pace is about what I can do without going lactate: It is cruising and the feel is 1500 (it is faster but the effort is 1500, not 800) - the last 200 is always difficult. On the last one I went for strenght on the final half and the running changes quite dramaticly - lactate levels also. This sort of effort doesnt produce the throw-up effect - it is more a feeling of relentlessness.
*Steady pace: ~6K
*1500 m pace: ~2500m (5x 100, 5x 400)
*800 m pace: ~300m (2x 150)
*Total: ~8K
End of season block Day 5
Friday 17th of August
Morning weight: 75
Morning pulse: 37
AM
Rest.
PM
*+18C, windy.
*15 min fastish running (2.5K) to the track + stretching.
*5x 100 m on track in spikes (walkback recovery).
*1x 150 m (?).
*5x 300/5 min recovery (40/42/43/45/46).
*15 min (2.5K) slow running home.
*The 300:s with Rachid (who ran each 300 1-2 sec faster than me). Seriously difficult to smile after third. Calves close to cramping after fifth - I had to run on a flat foot to keep it from happening. The way I felt like throwing up brought old memories of similar sessions back. Must di lots of these to become better - but it is far from fun.
*Steady pace: ~5K
*1500 m pace: ~500m (5x 100)
*800 m pace: ~1650m (1x 150, 5x 300)
*Total: ~7K
Morning weight: 75
Morning pulse: 37
AM
Rest.
PM
*+18C, windy.
*15 min fastish running (2.5K) to the track + stretching.
*5x 100 m on track in spikes (walkback recovery).
*1x 150 m (?).
*5x 300/5 min recovery (40/42/43/45/46).
*15 min (2.5K) slow running home.
*The 300:s with Rachid (who ran each 300 1-2 sec faster than me). Seriously difficult to smile after third. Calves close to cramping after fifth - I had to run on a flat foot to keep it from happening. The way I felt like throwing up brought old memories of similar sessions back. Must di lots of these to become better - but it is far from fun.
*Steady pace: ~5K
*1500 m pace: ~500m (5x 100)
*800 m pace: ~1650m (1x 150, 5x 300)
*Total: ~7K
End of season block Day 4
Thursday 16th of August
Morning weight: 75
Morning pulse: 37
AM
Rest.
PM
*50x press-ups.
*OK.
Morning weight: 75
Morning pulse: 37
AM
Rest.
PM
*50x press-ups.
*OK.
Thursday, August 16, 2007
End of season block Day 3
Wednesday 15th of August
Morning weight: 75.5
Morning pulse: 37
AM
Rest.
PM
*+20C.
*15 min fastish running (2.5K) to the track + stretching.
*5x 100 m barefooted on grass (walkback recovery).
*150 m (?) / 40 sec rec. / 200 m (27.5) / 40 sec recovery / 150 m (20.1) / 40 sec recovery / 200 m (29.1) in spikes on track (the 200:s with Magnificent Rachid.
*3x Death runs in spikes, on the gravel above stadium - into hill in far corner (200 m corner) until cannot continue at fast pace. 46 / 48 / 48 sec. Jog - walk recovery back to start. (Start from 7th flagpost in 300 m corner).
*10 min recovery.
*Intended to do 3x 300 again: did not work - calves cramped after 5 strides.
*10 min jog.
*10 min (2.5K) racing Malena (who rode her bicycle) home.
*The 150/200/150/200 was a spur of the moment - I did a fast 150 as a warm up, saw Rachid doing his 2 min jog recovery (he did 200:s) and took of with him on his 200 - then, while he jogged i ran a 150, and waited for him again.
*The Death runs: legs felt "drier" as if they lacked elasticity and fluids - the pace was same as yesterday but I felt clearly tired in thighs - even if I wasn't low on energy like yesterday.
*Tomorrow rest, Friday 5x 300 and Saturday 400:s.
*Steady pace: ~3K
*5000 m pace: ~2.5K
*1500 m pace: ~500m (5x 100)
*800 m pace: ~1600m (2x 150, 2x 200, 3x300)
*Total: ~7K
Morning weight: 75.5
Morning pulse: 37
AM
Rest.
PM
*+20C.
*15 min fastish running (2.5K) to the track + stretching.
*5x 100 m barefooted on grass (walkback recovery).
*150 m (?) / 40 sec rec. / 200 m (27.5) / 40 sec recovery / 150 m (20.1) / 40 sec recovery / 200 m (29.1) in spikes on track (the 200:s with Magnificent Rachid.
*3x Death runs in spikes, on the gravel above stadium - into hill in far corner (200 m corner) until cannot continue at fast pace. 46 / 48 / 48 sec. Jog - walk recovery back to start. (Start from 7th flagpost in 300 m corner).
*10 min recovery.
*Intended to do 3x 300 again: did not work - calves cramped after 5 strides.
*10 min jog.
*10 min (2.5K) racing Malena (who rode her bicycle) home.
*The 150/200/150/200 was a spur of the moment - I did a fast 150 as a warm up, saw Rachid doing his 2 min jog recovery (he did 200:s) and took of with him on his 200 - then, while he jogged i ran a 150, and waited for him again.
*The Death runs: legs felt "drier" as if they lacked elasticity and fluids - the pace was same as yesterday but I felt clearly tired in thighs - even if I wasn't low on energy like yesterday.
*Tomorrow rest, Friday 5x 300 and Saturday 400:s.
*Steady pace: ~3K
*5000 m pace: ~2.5K
*1500 m pace: ~500m (5x 100)
*800 m pace: ~1600m (2x 150, 2x 200, 3x300)
*Total: ~7K
Wednesday, August 15, 2007
End of season block Day 2
Tuesday 14th of August (Turku)
Morning weight: 76 kg.
Morning pulse: ?
AM
+23C
*15 min fastish running (2.5K) to the track + stretching.
*50x sit-ups, 2x 25x press-ups.
*6x 100 m barefooted on grass (walkback recovery).
*15 min (2.5K) fastish running home.
PM
+20C, rain.
*20 min slow running (2.5K) to the track + stretching.
*4x 150 m (? / ? / 19.8 / 19.5) in spikes on track (walkback recovery).
*3x Death runs in spikes, on the gravel above stadium - into hill in far corner (200 m corner) until cannot continue at fast pace. 48 / 48 / 46 sec. Jog - walk recovery back to start. (Start from 7th flagpost in 300 m corner).
*10 min recovery.
*Intended to do 3x 300 in 44-45, did not work: calves cramped after first five meters.
*20 min (2.5K) slow running home.
*50x press-ups.
*The death runs a bit faster and a bit farther out than yesterday - these reps really get into the calves (thighs also). When home i felt drained/low on energy.
*Steady pace: ~10K
*1500 m pace: ~600m (6x 100)
*800 m pace: ~1500m (4x 150, 3x300)
*Total: ~12K
Morning weight: 76 kg.
Morning pulse: ?
AM
+23C
*15 min fastish running (2.5K) to the track + stretching.
*50x sit-ups, 2x 25x press-ups.
*6x 100 m barefooted on grass (walkback recovery).
*15 min (2.5K) fastish running home.
PM
+20C, rain.
*20 min slow running (2.5K) to the track + stretching.
*4x 150 m (? / ? / 19.8 / 19.5) in spikes on track (walkback recovery).
*3x Death runs in spikes, on the gravel above stadium - into hill in far corner (200 m corner) until cannot continue at fast pace. 48 / 48 / 46 sec. Jog - walk recovery back to start. (Start from 7th flagpost in 300 m corner).
*10 min recovery.
*Intended to do 3x 300 in 44-45, did not work: calves cramped after first five meters.
*20 min (2.5K) slow running home.
*50x press-ups.
*The death runs a bit faster and a bit farther out than yesterday - these reps really get into the calves (thighs also). When home i felt drained/low on energy.
*Steady pace: ~10K
*1500 m pace: ~600m (6x 100)
*800 m pace: ~1500m (4x 150, 3x300)
*Total: ~12K
Tuesday, August 14, 2007
End of season block Day 1
Monday 13th of August (Turku)
Morning weight: 77 kg (The wedding of two friends in the weekend…)
Morning pulse: ?
AM
+23C
*14K (alt.1); 55:30; 25:37 easy running (to a fixed spot), 29:23 at half marathon pace.
*50x sit-ups; 2x 25x press-ups.
PM
+25C
*15 min fastish running (2.5K) to the track + stretching.
*2x 100 m fast barefooted on grass (walkback recovery).
*2x 150 m (20.1 / 19.3) in spikes on track (walkback recovery).
*3x Death runs in spikes, on the gravel above stadium - into hill in far corner (200 m corner) until cannot continue at fast pace. 43 / 44 / 48 sec. Jog - walk recovery back to start. (Start from 7th flagpost in 300 m corner).
*10 min recovery.
*Intended to do 3x 300 in 44-45, did not work: calves cramped - first at 100 m, then at 50. Then I quit.
*10 - 15 min (2.5K) fast running home (competing with bicycling Malena).
*The death runs were (naturally) Glen's idea "Go to the track and kill yourself and report back" - the first one was a shock: after a full speed ~150 on the gravel the hill produced enormous lactate in 5 seconds. Very hard to keep going up the hill - but I know I will get better at this and actually make it to the flat bits on top of the hill once i got two or three more of these sessions done. This heavy lactate and fighting bit has been missing from my training - there has been spells of it, but this session is guaranteed to force me to fight - as long as I make sure I run the first 150 on the flat bit fast enough.
*Steady pace: ~10.5K
*Half marathon pace: ~8.5K
*800 m pace: ~1400m (2x 100, 2x 150, 3x300)
*Total: ~20K
Morning weight: 77 kg (The wedding of two friends in the weekend…)
Morning pulse: ?
AM
+23C
*14K (alt.1); 55:30; 25:37 easy running (to a fixed spot), 29:23 at half marathon pace.
*50x sit-ups; 2x 25x press-ups.
PM
+25C
*15 min fastish running (2.5K) to the track + stretching.
*2x 100 m fast barefooted on grass (walkback recovery).
*2x 150 m (20.1 / 19.3) in spikes on track (walkback recovery).
*3x Death runs in spikes, on the gravel above stadium - into hill in far corner (200 m corner) until cannot continue at fast pace. 43 / 44 / 48 sec. Jog - walk recovery back to start. (Start from 7th flagpost in 300 m corner).
*10 min recovery.
*Intended to do 3x 300 in 44-45, did not work: calves cramped - first at 100 m, then at 50. Then I quit.
*10 - 15 min (2.5K) fast running home (competing with bicycling Malena).
*The death runs were (naturally) Glen's idea "Go to the track and kill yourself and report back" - the first one was a shock: after a full speed ~150 on the gravel the hill produced enormous lactate in 5 seconds. Very hard to keep going up the hill - but I know I will get better at this and actually make it to the flat bits on top of the hill once i got two or three more of these sessions done. This heavy lactate and fighting bit has been missing from my training - there has been spells of it, but this session is guaranteed to force me to fight - as long as I make sure I run the first 150 on the flat bit fast enough.
*Steady pace: ~10.5K
*Half marathon pace: ~8.5K
*800 m pace: ~1400m (2x 100, 2x 150, 3x300)
*Total: ~20K
Monday 6th of August
AM
Rest.
PM
*20 min easy-fastish running + strides.
*1x 400 in 58, then 2x 150 slow / 5 min recovery.
*20 min easy running.
*The intention was to run 3x400 in 57/8 but after the first one, which went easily in 58, it was impossible to run more than 150 m. Like a knock out, someone turning of power - I could have made 400s in 75, but that was not the point of the session.
AM
Rest.
PM
*20 min easy-fastish running + strides.
*1x 400 in 58, then 2x 150 slow / 5 min recovery.
*20 min easy running.
*The intention was to run 3x400 in 57/8 but after the first one, which went easily in 58, it was impossible to run more than 150 m. Like a knock out, someone turning of power - I could have made 400s in 75, but that was not the point of the session.
Monday, August 13, 2007
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