A little upset in the stomach – tomorrow’s “race day”

Like I never have any other stomach issues.. *sigh*

Two of my girls had the winter puking sickness in the week. We thought that was the end of it. Today my wife threw herself at the porcelain and I feel weird in the stomach. If it will evolve into something more I hope it will be over during the evening or night – but according to Murphys law there’s a big chance it’ll come right before start of the race tomorrow or even during the race. But I’m still confident and hope that it won’t be anything more than a little aching. 🙂

Any good advices on how to avoid throwing up while running? 😉

Today I follow coach’s advice and skip running..

Bodily status

To get an indication on how my body feels when it comes to sickness and health I measured my wake up heart rate yesterday and today. Coach has told me that if it’s more than 10 beats/min higher than usual there’s something going on that you shouldn’t neglect by pushing yourself.

However, it’s looks pretty ok – both yesterday’s and today’s wake up heart rate was 48, which I found is very usual for me. Just for fun I also weighed myself – 65.7 kg. I’ve tried to throw away a few kilos the past four or five weeks, which seems to have been rather successful. When I began I weighed just below 68 kg. Last year when I was in racing season – well I only did three races, but anyway – I weighed around 66 kg.

When it comes to elite runners, the only one’s weight I have in mind is Mustafa Muhamed – a Swedish runner – He is 172 cm tall and weighs 55 kg. I’m 175 cm tall – what would be my ideal weight for running, to get as much as possible out of it? 60 kg? I don’t know, but I’m trying to push it some more 😉

After this race I will try to get it down a little more. The last week, however, I’ve tried to keep my calorie intake at an ideal level for not losing or gaining weight – just to be sure I have enough for the race tomorrow. I will even try to boost a little considering carbohydrates today 😀

I still don’t know what to do today when it comes to running. Normally today is the race day in the running program, so today is a “gap” now when the race is tomorrow. Maybe I’ll just take an easy 30 min run to keep myself on the feet. I will try to get a suggestion from coach.

By the way, it snowed the night between thursday and friday – look what the night-working team welcomed us with at work right outside the entrance:

A nice welcome-to-work from the night-workers at work

Am I getting something?

Both yesterday and today I’ve been feeling a little slow, tired and heavy when running. Yesterday it was a normal easy run and today I did 30 min easy + 6 x 1 min at race pace with 1 min of easy in between. I managed, but it didn’t feel very solid and good.

At home two of my kids have puked a lot – we seem to have got what we in Sweden call winter-puke-sickness – vinterkräksjuka. I have felt slight indications of a cold and a little strange in the stomach – but like you know that’s quite ordinary for me 😉

Let’s just not hope I wont be able to participate in the race. I really really want to do it. I guees it’s just to take each day as it comes now. By now I don’t think I can prevent it if I’ve really gotten the sickness anyway, so..

One good thing might be to try to remember to check my wake up pulse tomorrow.

Over and out..

Ran until I almost threw up (2k intervals)

The run started out fine. Well, actually I felt very energetic during the whole run in spite of the things that occured. If it hadn’t been for the two “incidents” it might have turn out to be a pretty good performance 😉

I did the 2k intervals on the streets of Alingsås. I took the round I’d like to call the round around Alingsås, because it goes around the centre of the city.

The first incident that occured was that I had to pay the woods a visit in my 90 secs of rest between 4th and 5th interval – nice and relaxing, right?

Second thing was that I had to push the lap button when it was a little more than 100 meters left of the last interval. The reason? I had so hard retchings I couldn’t go on running. I was an inch from throwing up on the street, but I didn’t luckily. Very annoying to be so close to the finish but unable to finish. Had it been a race I would have tried in spite of the retchings 😉 But I don’t know if it had been possible. It sure didn’t feel that way today 😀

I don’t know why I had the retchings really. During the last interval I had two slopes – one in the beginning and one in the end. The first one made me lose some pace, so on the second one I really pushed it just to get some back. But I actually didn’t feel like I had run totally out of energy when I had to stop. That’s what was so strange. But we have had some colds in the family the past days – maybe I have caught something. But then again, I don’t feel bad.. Don’t know really what to make out of it.

When I waddled home I practically heard my heartbeats in my head, which I usually don’t, so I must have been under stress in some way..

Detailed Garmin data

Day 3, sub 40 program – 3rd round
start with 5x2k R90 (3.55 to 4.00 per k)

Lap Distance Time AvgPace AvgHR MaxHR HR aft. 90 sec Note
1 2.01 7:54.15 3:56 157 171 106
2 2.00 7:45.15 3:53 171 180 115
3 1.99 7:51.75 3:57 174 183 124
4 1.99 7:49.54 3:56 175 184 139 Forest during rest
5 1.82 7:09.01 3:56 181 190 breaking due to retching

An improvement

Analyzing this 2k compared to the last one I can see that my heart rates are lower at higher speed this time which indicates some improvement. I like that 😉

What unhealthy food makes to your running

Today I started by register my minimum heart rate. It went down to 40 for a couple of times during the 15 minutes I recorder lying on the sofa. Here’s the heart rate data. Last time I tested it I had a heart rate of 42, I believe was in the Summer of 2009. So in my case I’m not sure that the minimum heart rate is a very good indicator of how good fitness I am in. I know I wasn’t very fit by then 😀

During the afternoon the only things I ate were a piece of Strawberry cheesecake and one half pizza. That really showed at my run session one and half hour after the pizza.. The past few days I have eaten exactly how I should. And at those days I have felt light, strong and powerful – today it was morelike heavy, slow and tired.. And on top of that my heart rate rushed. I for one believe that it was because of the unhealthy food. I got all the calories, just of the wrong type :S

I’m talking with coach now about how I should plan this week.. Is it going to be another start of a sub 40 program or a build up? I have decided to have my first race at March 21 instead. That is four weeks from now, and it’s the seeding race of the Gothenburg half marathon. I just read his response – It seems this week will be a build up week, and then I’m up for the sub 40 again 😉

Detailed Garmin data

Day 1, Build up
1 hour easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.82 1:02.03 5:44 137 156 91

Having hard anticipating the slopes (4k time trial)

I don’t know what it was – the fact that I started out so early in the morning, that I threw myself a cup of coffee just the moment before, that I didn’t have sufficient energy in my body yet or the fact that I started going tough after too little warm-up..

In an hour from now I am going to help some friends move. And since I had my 4k time trial today I wanted to spend some energy on that, so I ran it now, early in the morning. I ate a little something an hour before, but maybe that wasn’t enough time for it go into the system..

It was 3 degrees warm when I started my warm-up, but I noticed quite soon that there were cruel winds. After a half km I decided to tap on the laps button. 1 km into it I felt a little fatigued in the legs. I thought then I wouldn’t manage with good result. But it went away. However, first half of the time trial I had an occasionally tough head wind, making it hard to maintain pace. I know that I at some moments were over 4:00.

Another thing I realised was that I early in the run have hard to anticipate how hard the slopes with feel for the legs later on in the run. It’s the same in races, I’ve noticed. To tackle the lost pace in the slopes one need to keep a higher avarage pace.. It even feels like the higher pace you gain down hill isn’t as high as the pace you lose up hill..

Well, it went fine, and I am pleased with the result, in spite of everything 🙂

But as always, I believe myself it’s a result with modification when running after a watch’s pace.

Detailed Garmin data

Day 19, sub 40 program
Race day up to 15K , 4k time trial

Lap Distance Time AvgPace AvgHR MaxHR Cadence
1 1.00 3:49:58 3:49 169 176 94
2 0.997 3:49:13 3:50 176 182 95
3 1.00 3:50:06 3:49 184 188 96
4 1.01 3:51:38 3:50 189 195 96
TOTAL 4.01 15:20:15 3:49 180 195 95

A great feeling, but did I go too fast? (400m intervals)

At the 10 x 400 m intervals today it went incredibly good. I didn’t feel at any time that I wouldn’t be able to maintain the pace. On the contrary, it was hard not to go faster than what was set out for the exercise. I shouldn’t have gone faster than 86 sec / 400m, that is 3:35 min/km.

I think I went over that most of the sessions.. Let’s just hope that doesn’t turn things over in a bad way 😉 I guess Coach will let me know..

I don’t know how exact the distances are, so I choose to go after the Garmin watch.

By the way, please have a look in the Garmin details link below. If you look at my heart rate compared to my speed at the first nine minutes during the transport to where I did the intervals, you see what I mean by messing Garmin 😀 – Can be VERY annoying when trying to keep a certain heart rate 😉

Detailed Garmin data

Day 15, sub 40 program
start with 10 x 400m R 60 400/86sec – no faster

Lap Distance Time (sec) AvgPace AvgHR MaxHR HR After 60 sec rest
1 395 87 3:40 162 172 117
2 395 83 3:30 162 176 119
3 395 80 3:22 162 178 114
4 415 84 3:22 163 180 125
5 382 81 3:31 165 180 126
6 394 82 3:27 167 183 127
7 406 85 3:30 165 180 133
8 401 83 3:28 164 181 135
9 397 83 3:30 169 184 137
10 405 85 3:29 168 183 129

Am I giving up too easily?

I don’t know how to handle this. Todays 2k didn’t go so well. In fact I didn’t fulfill this time on a treadmill either. It nags me a lot. Am I giving up too easily?

Since I started running in 2009 I’ve only interrupted three runs and all three have been on treadmill. Most painful is that I don’t know if anything else but me is to blaim.

This time I know that I had the correct km/h speed. I was going to run 5 x 2k with 90 secs of rest in between. TheEd (trainer) had told me to aim for 4:10 min/km. Converted to speed that is 14.4 km/h.

How things turned out when running

I got there and started running. It felt very fast. During the first 90 seconds of rest I felt quite exhausted. On the 2nd lap I slowed the speed on the treadmill a little. When looking at the Garmin it still said 3:44 as pace. On the 2nd rest I felt even more fatigued. On the 3rd lap of running I slowed down to 12.7 km/h. That was what the Garmin thought of as 4:09. Only after a couple of minutes the stomach started messing with me. After a little more than 6 minutes I had to run to powder my nose. When I got back three minutes later I gave up and went home…

On the way home in the car my thoughts were only focused on my failure…

Either I have got very slow and weak during the build up, or something is seriously wrong with the treadmill. But I can’t imagine that it would be that out of calibration. :S

Last time I ran a 10k time trial was 27th November – if the Garmin watch wasn’t completely insane I ran it at 38:37. It would feel very bad for me if my fitness have gone down that much in six weeks.

Mentally the last two failed faster runs is a little hard on me. I’m not used to this. Not completing. Usually it’s not even a part of my vocabulary. But trust me, this doesn’t mean I will let myself be forced into negative thoughts – I will never give up.

It’s might be troublesome and tiresome, but in the end I know these things only makes me more determined to get back to the chase again. I think that I need to run outside on the next couple of paced runs. And when the snow gets away I will visit Mjörnvallen – our local outside arena here in Alingsås..

Actually I’m always like this when my achievement isn’t good enough. At first I think, think, think. And while doing that I’m very hard on myself. But later on, or even just a couple of moments after, I’m back in, most of the times even more determined to succeed.. Stubborn, some might say (read wife :))

But, but.. Something needs to be done with my stomach – It can’t continue this way. Today I can’t think of anything that would cause that kind of stress to it. All I’ve eaten has been kind-to-digestion food. Need to give that doctor a call..

Over and out

Detailed Garmin data

Note the differ with the Garmin values which are written within parentheses

Day 3, sub 40 program
Start with 5x2k R90 8min 20 (4.10 per k)

Lap Distance Time AvgPace AvgHR MaxHR MinHR
1 2 (2.30) 8:41 4:20 (3:47) 166 184
Rest 1:30 107
2 2 (2.37) 9:00 4:30 (3:48) 177 191
Rest 1:30 147
3 ? (1.32) 5:28 ? (4:09) 175 186
Rest 1:30 168

Now when looking at the data, I am more sure – there’s obviously something that isn’t quite right with the treadmill. I know some of my paces pretty well, and on lap 2 there’s no way I ran at 4:30. 4:30 was a pace I used to do my aerobic runs at, when aiming for a heart rate at around 155. And that was last summer. Well, well.. 😉

But then again, I’m not sure about anything right now at the moment. Need to sort things out a little. But it’s still strange that I do feel stronger than ever! 😀

Taking cover from the force of nature

Winter Running
Winter Running

Today I thought about running all day – until late in the evening. But.. I didn’t dare. Earlier during the day I had fallen on the solid ice that now covers most of the ground here in this part of Sweden. Not too speak of the 10-15 times I’ve almost fallen, but in the end managed to keep myself on two feet..

It’s really awful when it’s like this. I don’t mind if there are tons of snow – as long as it keeps that way. But when it thaws, becomes slush and then freezes to thick ice, it’s not as funny. And it seems it will be like this for a while. In the weather forecast they speak of just a couple of plus degrees for every day the coming week, meaning it will will take long, long time for the ice to melt.

Analyzing yesterdays performance I think I could’ve done better if I had started out at a lower pace. I recognize from before the fatigue that appears when going out too tough. I’ll try to follow my own advices the next time (which I managed to neglect in my blindness of greed for way too rapid progress).

Now I hope that the sub program approaches. I’ve asked TheEd (coach) about it and if he’s positive it will start tomorrow. The programs are best to start on at Tuesdays so that the tough runs comes during the weekend. He’s feedback on the 4k yesterday was that he didn’t seem to think that less than 4:00 min/km was that bad.. Well, I wish I could be as positive in this case..

Now I’ve got the new digital camera going also, so there will hopefully be more photos on the blog 😉

Looking forward to tomorrow and a fresh new start with boundaries to cross!!

Take care!