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

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

Managed to keep myself upright in spite of everything

Back to work today. Felt a little sad to once again be away from the family, but I noticed that it was good for me to get up in the early morning as before. During the Christmas holiday I’ve managed to get used to get up as late as 9 am many of the days. Some of the nights I’ve even slept for 9 hours – very rare for me. I usually only sleep around 5 hours – 6 at most. Strange is, I think it feels like I get more tired from sleeping more. Last night I thought I would never be able to keep my eyes open on the commuter-train to work, but on the contrary I felt more brisk than I’ve done in quite some time. So I sat and studied the Analysis Calculus for the physics university course I’ve applied for. Refreshing! πŸ˜€

At lunch I took a 75 minute run. It was slippery almost everywhere, but at some places I even needed to slow down not to fall. In the end I luckily had managed to keep myself on the feet. Fortunately I don’t run so fast during my easy runs πŸ™‚

Moments ago I also did the Bodyweight 500 workout once more. I think this will be the last time I will do it before the 4k time trial on Saturday. I wouldn’t want to spoil my performance with sore muscles. I don’t know if I’ll be able to find an indoor track to do the run, so hopefully it will have snowed some until then, making the surface a little more convenient.

Funny.. Just as I sit here and write it started to snow – Fortune smiles upon me πŸ™‚

Detailed Garmin data

Day 14, 2nd build up
75min easy and totally relaxed – time on feet

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 12.84 1:15:02 5:51 132 146 90