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

No race next weekend

I’ve decided not to do the race next weekend that I’ve planned for earlier. There are two main reasons. First is that it’s not that close to home, so if the family follows me we don’t know under what conditions they would have to be at waiting for me. It’s a little cold outside for a baby. The second is that I researched a little and realised that there aren’t many participants. It seems like there are only a bunch – at least there were less than 20 last race. To travel a long way for a race there would have to be more than that. I don’t even know if this is announced in the local newspaper 😉

Then you might wonder how I came to know about it? Well, it was through a swedish running site, and there people can submit races by themselves – it doesn’t matter if an organisation holds it or if it’s just Snippety-snop-guy next door who wants running buddies for his next Sunday run 🙂

This race actually is held by a cross-country club, but still it hasn’t attracted a lot of people, unfortunately. So I’ll pass. I will have to focus on a race later on, at latest I have the Seedningsloppet Göteborgsvarvet (seeding race, Gothenburg halfmarathon) in the end of March.

For all what it’s worth I really look forward to the first race – to see how I’ve progressed 🙂

On both the run yesterday and today I had problems again of the same character as I’ve spoken of before.. That also makes me a little afraid of running races. Wouldn’t want to get into a situation like that with audience..

Detailed Garmin data

Day 20, sub 40 10k – 2nd round
easy recovery after race. 1Hr

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.39 59:07 5:41 129 154 92

Detailed Garmin data

Day 21, sub 40 10k – 2nd round
2nd easy day after race., 1 hour easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.64 59:52 5:48 129 142 91

When to have the first race

Now I have finally uploaded a header for the blog. Not sure how long I will keep it, but for now it will do – I kind of even like it 🙂

Me and TheEd are discussing whether it is better for me to continue with one more three-week period of the build up or to start with the race program. It depends very much on when I actually will have my first race. As it looks now I think my first race will be Vinterspringet (10k, Mariestad) taking place 26th of February. Earlier than that I’m sure the snow and ice will be a big obstacle, and maybe even then – sometimes it snows until late March here in Sweden.

Another big obstacle might be that my wife’s delivery is postponed a couple of weeks. We expect by the 3rd of February (so she’s quite big now – for her. She’s always small anyways :)).

We’ll see what TheEd thinks of that time for the first race considering my programs and all.. Until then I will go on with the sub 40 as planned.

Detailed Garmin data

Day 2, 1st sub 40 10k round
30min easy run

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 5.69 30:42 5:24 138 155 90

Recent memories and thoughts about the near future

Today when I downloaded all our photos from our digital camera (Don’t know if you do the same, but we end up with an overpacked camera with not a single byte of memory left at the moment where you need it to be empty the most)

Christian Schmeikal after Midnattsloppet 100821, Gothenburg
Me after Midnattsloppet 100821, Gothenburg

I found a few pictures of me taken after Midnattsloppet 21 August this year in Gothenburg.It’s nice to look back at something with a smile, still pleased about the performance back then. Now, of course my aim is much higher than what I managed then, but then again, I didn’t have professional coaching to lead the way then either 🙂

Recently I’ve been thinking about which races I should run next year. I know that me and the family most probably will move to China in around May. I’m about to sign up for 13 months of work there for the company I work for. Until then I really want to get through a couple of races to see what I’m able to achieve. I have a few in mind, which right now are:

  • Sun 20 March GöteborgsVarvets seedningslopp … 10,55 km
  • Sun 27 March Premiärmilen 10,00 km
  • Sat 2 April Startmilen 10 km 10,00 km
  • Sat 30 April Lerumsloppet 10 km 10,00 km
  • Sat 7 May Springtime Mariestad 10,00 km

I’ve asked TheEd how he think I should plan for them – when I should start with the sub-program and so on. I’ve also asked him if the Bodyweight 500 strength training I did regularly during the autumn is beneficial for the running performance and if, when I should do it. Anyway, there’s a lot of good things to look forward to 😉

I ran the 75 minutes run today. It was during mid day and it was really bright outside, so the snow almost made me snow blind.
Another thing I’ve been thinking more and more of is a technique detail. I’ve read that it’s better for both running economy and preventing injuries to have a midfoot step. I think I do. I’m not sure, but it feels most at the midfeet and almost nothing at the heel when I step down. Last year I read that most elite runners have a running cadence of around 90 strides independent on which speed they ran. To get to that, they adviced to try to take baby steps. Recently I’ve read that having a high cadence is beneficial for mid foot step since it forces you to step down underneath your body instead of forward it… Anyway, when I read it last year I thought I should give it a go, so I started to take smaller and smaller steps. It really felt great and I think that I still have that in some way to thank for my progress during the first year..

Link to detailed Garmin data

Day 6, 2nd build up
75min easy and totally relaxed – time on feet

Lap Distance Time Avg Pace Avg HR Max HR Cadence
1 13.52 1:15:13 5:34 133 148 90

Result from race Lejonruset 2010-11-21

Now the results from Lejonruset have been published.

I came in 12th place of 38 male individual competetors (there were also teams which aren’t included in that). I managed to run approx. 7 1/2 laps which means somewhere slightly over 11 km in 90 minutes. Not a very admirable pace, but due to the nature of the terrain I am still very satisfied 😉

Here’s a link to the results:

Results of Lejonruset in Alingsås 2010-11-21

Something completely different

Like you can read from my earlier post about the Lejonruset race I thought it to be pretty much an ordinary cross-training race. That was a huge misconception.
The race was at a 1.5k track which was run over and over again, as many times as possible. The functionairies counted the laps of all runners. When the end-signal blew everyone continued walking to the finish-line in the same order. That way they knew who had come furthest on the 90 min.

The track itself was made with hill-climbing parts with around 50-70 degrees pitch, downhill running, cliffs, trees and other obstacles crossing the track, rope-climbing, crawling, running in tires and even more.

Christian Schmeikal running in tire obstacle at Lejonruset 2010-11-21
Me running in tire obstacle at Lejonruset 2010-11-21

I was not prepared for that! But it was fun, even though I during the climbing parts had many thoughts about the sanity in putting up with doing something like this. 😀

Maybe I should have had a clue of in which direction the race went when the arrangers were Military fitness 😉

I tried to track my HR and pace with the Garmin, but after 3 laps of continuously having to pull the monitor up I was afraid they thought I had a sport-bra, so I threw it to my wife. :S

Emilia Schmeikal and Clara Schmeikal at Lejonruset 2010-11-21 in Alingsås
My fanclub, consisting of my two daughters. They always keep me smiling no matter how tough it is

What about the military skills then?

I’m actually still waiting for the results. However, I’m afraid they may have counted the laps of me wrong – unfortunately to my disadvantage. An instructor there who also ran the race and spotted me at many times told me he agreed they might have and was going to tell them.

I will update this post when I know more…

Christian Schmeikal posing after race Lejonruset 2010-11-21
Me posing after Lejonruset 2010-11-21, notice the muddy numbersign 😉

Tomorrows "race" – Lejonruset, 90 min

Tomorrow’s the time for the race “Lejonruset” which I heard of only earlier today actually when I was scanning the web for upcoming races. It is a hilly 90 min race – the one furthest in 90 min wins.

I also was a little down because of all the snow here in Alingsås, which was in the way for my 5k paced run I was supposed to perform today. I only had the first two hours when waking up to do them since I was left alone with our children after 10 a.m

So… I asked my mentor at the running forum on time-to-run.com about running this race as a combination of todays 5k paced and tomorrows 1 hour relaxed run.

He told me to go for it, but that we needed to adjust next weeks schedule a little maybe after the race. He also told me not to consider it a race, but a training event.

I know I will have hard time doing so since I’m quite competative, but I feel in my guts that 1 hour of around 4:50/km and finishing with the last 30 min below 4:00/km is enough to get the most out of me – if I’m able to keep that pace up in the end at all.

It is a hilly race and as it seems the snow has started melting here in Alingsås it also seems it will be a wet-snow hilly race. Hard to get good traction there 🙂

But I will as always do the “training” as accurate as I can

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