A new beginning

The last month I’ve been building up to 1 hour runs everyday. In December I had a lot of colds and bad weather for many weeks, so my running bled. The average must have been around 30 km per week.

I think I now have been doing 1 hour runs every day for two weeks and it starts to feel good πŸ™‚
The weather conditions are beginning to get harsh, the degrees goes down a bit under 0, but in many ways I enjoy it even better than a couple of degrees over πŸ˜‰

I am still a little troubled by the achilles. In fact it has never disappeared permanently. Every now and then i feel it. Not every day. Far from it. But it has gone a little worse the past two weeks. I think it’s time soon to visit the ortho again.
Today’s run

25 Jan 2012 – easy run
1:02 hour
11.46 km
5:25 min/km
151 in hr

Day after racing boost

I’ve found many times now that I strangely perform better at the recovery runs the day after doing a tempo run or time trial. I don’t know if it’s something that everyone experiences – it feels like a day after race boost. Usually it goes back to normal after a couple of days, but it’s a great feeling. That’s anyway what I experienced yesterday. I ran quite a bit faster at a low heart rate than I’ve done recently. It’s not such a big difference that it’s something to jump of joy for, but it is noticeable for the one running. It’s really an awesome feeling, even if it only lasts so shortly. πŸ˜€

And yeah, tomorrow I go back to the 10k training schedule again. It’s time to prepare for the seeding race for the Gothenburg half marathon in the end of March πŸ˜‰

Detailed Garmin data

Day 6, Build up
1hr easy and totally relaxed – at ease through out

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.61 1:00.02 5:39 129 149 90

Detailed Garmin data

Day 7, Build up
1hr easy and totally relaxed – at ease through out

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.31 1:00.02 5:50 128 157 91

Moving on to the next step

So.. Now a lot of things are going on at home. That’s why I haven’t been so keen on the keyboard like I’ve been before.. Just don’t want to miss out on anything with the new family member. And the first time with a new kid is so precious πŸ™‚

I’ve done my build up runs. And they’ve been solid and good. I haven’t eaten any pizzas right before any of them πŸ˜‰ However, my Garmin made the data from them a mess, but I publish it anyway. It’s clear to everyone who goes through the curves that any heart can’t behave like that and still be sane.

Tomorrow I thought I would go on the side of the program and go for a 5k time trial just to get something to make up the sessions from on the next three weeks of 10k program. Last time I felt I couldn’t go all the way because of.. Yeah, you know what. Hopefully it will be different tomorrow..

Detailed Garmin data

Day 2, Build up
1hr easy and totally relaxed – at ease through out

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.55 1:00.06 5:42 134 167 92

Detailed Garmin data

Day 3, Build up
1hr easy and totally relaxed – at ease through out

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.82 1:02.35 5:47 133 199 91

Take care you all!

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 πŸ˜€

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 πŸ˜‰

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

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 πŸ˜‰

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

Take care!

Went out tough and went down hard… (4k time trial)

Hmm… Don’t really know what to say. Hybris.. Or maybe just idiocy.

As you might have figured out from my title of this post the 4k time trial didn’t quite go the way I wanted. Before I went there I weighed myself on my Beurer body composition scale just for fun – and a little for statistics, which I’m also very fond of. πŸ˜€

2011-01-09
Phsycial condition (Measured with a Beurer body composition scale)

Weight Fat % Body water % Muscle % Bone mass (kg) Basal Metab. Active Metab.
66.9 10.0 65.7 45.7 10.6 1678 Kcal 3107 Kcal

I started out with some minutes of warm-up at low speed. Then, like I wrote yesterday, I intended to start at a pace of 3:40, which equals 17.65 km/h… or.. Now I recall that they had written the pace conversions on the treadmill, which wasn’t similar to the ones I had calculated on a website.. I just looked it up on another site – I started out way too tough!! Maybe I did anyway, but the wrongly calculated paces I started out at was actually around 1.30 km/h faster than what I thought – That equals a pace of 3:24!! I thought it felt fast – And it was!! Way faster than I’m used to start out at..

Anyway, to continue with the time trial.. I started out at pace 3:24 (then). I felt the fatigue come very quickly and realized after a little more than a kilometer that I wouldn’t be able to complete. At 1.5 km I pushed the stop button.. The lactate had built up without mercy in my muscles. Then I thought I was just going to turn around and leave..

..But, like I’ve told before I am a little stubborn πŸ˜‰

So I thought I at least had to complete the 4k’s of running, even though I had failed with the time trial the moment I pushed the emergency stop. I jumped on it one more time – now with a more modest pace at 4:17 (14 km/h). At that speed I believed I could manage to complete the 2.5 km that was left. I also did complete it and just to convince myself that I could push myself a little more I raised the pace to 4:08 the last 100 m (quite an achievement, isn’t it? *ironic*).

If I was to complain about anything other than myself (Shame on me!) it would be that the ceiling fan (no joke, there were no A/C) which opposite to me didn’t run at a too high speed, didn’t give much comfort in the struggle I had put myself in.

Detailed Garmin data (Here you can see that my Garmin and the treadmill don’t agree on how long I’ve run, and therefore my Garmin gives a lower pace than what I would’ve got if I only followed the treadmill. I’ve tried to end every lap at exactly the 1k or 0.5k mark of what the treadmill showed)

If the paces doesn’t match the ones I’ve written above in my telling of the run it’s because the ones in the table is calculated from the time of the Garmin and the k indicated on the treadmill. I hope they still are somewhat truthful to how it went, else I believe that the treadmills distance indication isn’t very good.

Day 20, build up (In the Total I’ve subtracted the data from the resting lap)
4k time trial on treadmill

Lap Distance Time AvgPace AvgHR MaxHR Cadence
1 1.0 3:34 3:34 176 186 93
2 0.5 1:52 3:44 187 189 94
Rest 2:28
3 0.5 1:52 3:44 166 175 92
4 1.0 4:20 4:20 181 187 96
5 1.0 4:16 4:16 191 197 98
Total 4.0 15:55 3:58 182 197 95

Compare with the Garmins total, which differs:

Lap Distance Time AvgPace AvgHR MaxHR Cadence
Total 4.38 (diff)
15:55 3:38 (diff)
182 197 95

Thoughts about tomorrow’s 4k time trial

Maybe it really isn’t much to speak of – such a trivial thing as a time trial. It’s only to have something to test my current fitness and adjust the upcoming paced runs after.

Well, to me it is a big deal. I have been running slow, easy runs now for over a month, which makes me feel uncertain of my abilities. Sure, I do rely on the coaching I get and that the easy runs lays a good foundation for the coming race training. But something in the back of my head still nags about me not being able to run as fast as I did (39:47) in the Kretsloppet 10k race in August.. At least not until I’ve proved otherwise, anyway πŸ˜‰

So tomorrow will be an important test for me, other than something to base my paced runs upon. If it shows that I’m in greater shape than I think, it will boost me to continue struggling – and if it tells me that I’m not in as great shape as I used to be, I will try even harder to get back there and over it all.

I believe there’s actually a possibility that my fitness has gotten worse. But to lay a good foundation to reach even higher maybe that was a necessary evil πŸ™‚

Anyway, my plans for tomorrow will be to start out at 3:40 for around 1k, and then take 3:30 pace for 2k’s and end with the last k at 3:20. Don’t know if I will manage, or even get close to the goal, but that’s the plan!

  1. pace 3:40
  2. pace 3:30
  3. pace 3:30
  4. pace 3:20

This will leave me at an avarage of 3:30, which means a total 4k time at 14 minutes. It might be a little high aimed, but I like it that way. I think it’s still reachable if I haven’t lost it all…

When digestion has become an obstacle in the running

I’ve since quite long had a problem with the digestion when running. More than half of the times I run for more than 3o minutes I need to throw myself into the woods or hope to find a stationary one (you know what I mean :)) It wasn’t that bad in the beginning, it feels more like it has evolved into something worse over time. And I always do visit the toilet before going running.

I’ve tried to analyze myself to figure out the root cause and the things I come up with is:

  • It doesn’t matter how long since I had a meal
  • Type of food doesn’t seem to change things a lot either
  • A visit to the toilet before running won’t change anything
  • Time of day to exercise isn’t the cause

Today I even couldn’t complete my training. I was close to the end and some 10-15 minutes before or so it had started out as usual with discomfort in the system that I needed to keep back. Then suddenly, I couldn’t take a step more.. I don’t want to get into any details, but “shit!” could work to describe it a little. I just stood still and hoped that I would be able to hold back so thatΒ  my coworkers didn’t have to come pick me up and take me back to the office in a wheelbarrow or something alike. Luckily I survived through it without any accident πŸ˜‰

After that I decided that I now need to speak to and maybe book time with a doctor. This can’t be normal. I know that many runners experience problematic digestion and other stomach discomforts, but it shouldn’t be such a big obstacle in the training you need to feel worried about it at almost every run.

Sorry if I make you uneasy, but this has become such a big problem in my running I wanted to share it with you all.. It’s not to punish you, only because I like you for wanting to read about me and want to enlighten you as a reward πŸ˜‰

Detailed Garmin data

Day 18, build up (Not completed as you can see in lap 9 and 10)
warm up then 5 x 8min paced at 75% effort with 2 min easy in-between

Lap Distance Time Avg Pace Avg HR Max HR Min HR
1 1.82 08:00 4:24 156 165
2 0.331 02:00 6:01 141 160 131
3 1.75 08:00 4:34 161 178
4 0.343 02:00 5:49 149 162 141
5 1.70 08:00 4:42 162 177
6 0.333 02:00 6:00 150 163 144
7 1.64 08:00 4:53 163 174
8 0.332 02:00 6:01 153 163 148
9 1.1 05:24 4:55 162 170
10 0.376 02:17 6:06 150 165 147

An urge to extend myself

Luckily they just had plowed when I got out in the evening, so the bedding was a good as can be expected from an highly oversnowed landscape and a couple of plus degrees.

Though, today it was very hard to keep my heart rate even below 140. I think the burglar in the drama (a Swedish expression directly translated. Ain’t I funny..) was that I had eaten a big meal less than an hour before my run. Usually I wait around two hours before running in the evening, but today I very, very much wanted to get home to see The pillars of the earth – a mini series of Ken Follett’s great books taking place in England in the 12th century.

I really love historic and Fantasy adventures. In fact I would like to recommend a great author of a Fantasy series that I’ve seen is to become an HBO tv series – George R R Martin. His book series named A song of ice and fire is very breathtaking for someone who likes adventures with a lot more depth than the usual Fantasy that more has teenagers as target. In his story nothing is just black or white, and nothing is just easily gripped.

Back to my running.. (I kind of got lost there for a while :))
My running was really slow (read really very slowly) – sometimes my waddle felt more like stumbling forward. But like I said before my belly was stuffed with our both girls favorite food – Korv stroganoff (A swedish stew with sliced traditional sausage flavoured with tomato and cream) which we’ve been eating 3 meals in a row now just to keep them satisfied.

Then, after 55 minutes of running I felt an urge come creeping. I felt that I needed to extend myself a little. To once more feel what it feels like to take much longer strides.. ..And I did it!
And it was good! For four minutes I ran at a pace around 3:40-3:50 something. Then I was home. Probably not the best thing to do right now, but I couldn’t help myself πŸ˜€

Detailed Garmin data

Day 17, 2nd build up
1hr easy and totally relaxed – at ease through out

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 9.26 55:00 5:56 137 161 89
2 1.06 14:59 3:49 175 183 92
3 0.219 1:17 5:55 167 183 88

Like running in high heels

Snow, snow, snow..

Not that I’ve ever run in high heels (that would be a sight), but I can imagine parts of todays run could feel a little similar. It snowed all night and all day and then a little more. The snow laid as a thick, smooth 5-10 cm high layer when I decided to go out running in the lunchtime. Well, actually I didn’t decide then, I decided one and a half year ago and since then I’ve done it. Sometimes I wonder if one can be too stubborn. A day like this. But I wouldn’t want to analyze myself – I probably wouldn’t like what dark secrets I would find πŸ˜‰

Anyway, I plowed myself through the deep snow. I tried to run in the tire-tracks, but it was to slippery. The snow got packed under my heels. Why only there I don’t know – maybe because of my mid-foot strike. After some more strides it dropped and started to pack once more…

On top of that the heart rate monitor messed with me again. And this time I strapped myself up like a brought down calf. It was also good cleaned, the watch has a brand new battery and I even usually wet the surfaces in between to increase the contact. So.. Unless it’s the battery in the heart rate monitor I will have to take a serious talk with Garmin.. πŸ˜‰ Or.. Are you supposed to expect that behaviour from such a device?

Well, my data wasn’t so good today, both because of the device and all the snow..

Detailed Garmin data

Day 16, 2nd build up
1hr easy with last 15min of 1hr at 65% effort

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 7.68 45:01 5:52 133 152 89
2 2.9 14:59 5:11 154 162 91