A fresh start

On early saturday morning I decided I had recovered enough from the cold, so I went out running for 40 minutes. It felt good allthrough, and even if I walked 18 holes of golfing at 37 degrees heat I still was up for another run this morning (Sunday). This second run didn’t have exactly as good data as the first, but still.. It’s hard to know what to expect when the air humidity varies between 58% and 86%. This morning I know it was around 80%. I just hope it keeps going this well. Then hopefully I can begin the program again on Tuesday πŸ™‚

Sat 2 July – Easy run in fuzhou

40:08 – 8.20 km – 4:54 min/km – 148 in avg hr

Sun 3 July – Easy run in fuzhou

40:03 – 8.14 km – 4:55 min/km – 159 in avg hr



An unintentional change

At this mornings run on the streets of Fuzhou (I try to always run in the morning when I come home from a nights work here in China) I had a change. Just before the run I decided to run without the music in my ears. I don’t know if it was that. Presumably not. Anyway, when I started running I also decided not to look at the watch to keep up my pace or down my heart rate. It felt a little tough, the run. Not tougher than the last one, but hard enough. Actually I tried to copy the last run I had two days ago. It was almost the same route too. This time were not as many stray runs, since I explored a new route the last time so now I knew better πŸ™‚

After the run, however, I took a look at the watch. The run was only 55 minutes long, but I didn’t care. Strange was that I had run at the pace 4:35 – over a half minute faster than the last run. And stranger was that my average heart rate wasn’t higher than 159 – lower than the last run.

I don’t know if it was good or bad, I will leave that to coach. But I do know that I didn’t think that I was able to keep a high pace like that with such a low heart rate in this heat, which by the way this morning laid at 26 degrees.

A nice change, though

Thu 23 June – In fuzhou

55:17 – 12.07 km – 4:35 min/km – 159 in avg hr


First run in Fuzhou – China

Late evening view of the West Lake in Fuzhou from my apartment

Now I’m in China, Fuzhou. I arrived here two days ago, very tired from the almost 18 hours long trip. I had only managed to sleep three hours during the flight between Helsinki and Shanghai. When I arrived here in Fuzhou we went out to buy things for the appartment I will live in and immediately after that we went eating. By then we almost starved to death. We went to a Japanese chain called Ajisen Noodle which is very nice. I have eaten there many times before and it’s never a bad idea.

Then we went straight to work. We work during the night between 11 pm and 3.30 am. During the very bumpy cartrip home I slumbered a few times. I wasn’t up for it, but when I came to the apartment I changed clothes and went running.

It is a special thing to run around in over 30 degrees heat right at dawn in Fuzhou. There are not many cars on the roads, but a lot of people in the small parks are doing their morning exercises which by us westerners seem very peculiar. Some walk backwards and clap their hands in front and back of the body. Some play badminton without nets or nets just stretched between two trees. Some women are rolling their hips and making strange sounds. I also saw a few who did the Thai chi – An ancient Chinese movement therapy. It was very sweaty because of the tropical heat, but still nice..

Last week I’ve been running every other day and the day in between I’ve been doing some bodyweight workouts just to keep the body, especially the legs, on the edge.

I still get niggles in the heel, but I feel it less and less. I hope I will have no problem at all after the two prescribed weeks.

The running I do is very relaxed, however I noticed that here in this heat I can’t keep my heart rate down as much as I could back in Sweden. I guess it’s only normal – it sure is harder to breath here


The past two days I’ve been running the first two days of the sub 40 program. Nothing special about it, really – good, solid runs, no discomforts or lack of energy or strength πŸ™‚

And yeah, the Garmin heart rate monitor went bananas yesterday again.. For a long time during the run. So the heart rate below isn’t truthful, but I write it anyway πŸ˜€

Detailed Garmin data

Day 1, Sub 40 program – 3rd round
1hr easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.18 1:00.00 5:54 139 184 90

Detailed Garmin data

Day 2, Sub 40 program – 3rd round
1hr easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.16 1:00.01 5:55 130 149 90

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!

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 πŸ˜‰

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 πŸ™‚

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 GΓΆteborgsvarvet (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 πŸ™‚

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

A somewhat special run

Sunday, and we spent all day going through and throwing away all the papers we’ve stuffed around in our drawers, closets and much more places for a way too long time.. We’re trying to become a little Feng shui – at least when it comes to being sentimental about stuff you actually don’t use anyway. Mostly it’s because we don’t want to move around more than necessary when going to China later this year. During all that my wife mentioned that it would be nice if the new child would be born on Valentines day.

Later on in the evening I went for the 1 hour run. Today I didn’t feel anyting related to the cold I talked about yesterday – on the contrary I felt quite fit. I haven’t read my data yet, but it wasn’t hard at all keeping the heart rate down today. The breathing felt very comfortable and easy too. I think I ran a little slower than usual, but not so much it would make such a noticeable difference.

When I got home my wife had gone into labour. Still just the beginning phase, but we made our way to BorΓ₯s where we are going to have the childbirth.. It’s going slow with the labourwork, but we’re on the move now – it’s exciting for me – but I do feel sorry for my wife and what she has to look forward to. Now I lie here at the patient hotel writing this and if I’m not very mistaken there’s a possibility there will be a child born on Valentines day πŸ˜‰

Detailed Garmin data

Day 13, sub 40 10k – 2nd round
1 hour easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.53 1:02.10 5:54 129 147 90

Slushing around in the city

It had snowed all night and the plus degrees meant slush – and a lot of it! So my feet became all wet as I strode around in Gothenburg. But that wasn’t the worst – after only a couple of minutes my legs became heavy and they started to feel dull. In fact I felt a little dull in the whole body, meaning it wasn’t a very nice run. But even those needs to be completed :S

Actually I didn’t feel so positive about today’s run even before. I had a strange feeling in the stomach – I think it was somewhere in the orifice area. There has been a lot of stomach-sicknesses and strange colds around here. I’ve felt that kind of aching in the stomach some times before – then it has usually meant that I carry some cold that only shows up that way. I’m not often sick, but I can pretty often carry diseases that doesn’t evolve into something serious. Anyway, the stomach issue went away a while after I had started running.

In other words – not a pleasant day.

Detailed Garmin data

Day 10, sub 40 10k – 2nd round
1 hour easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.17 1:00.00 5:54 132 143 89

Running stuffed with low heart rate (& new 500 workout record!)

Today’s schedule

  • 1 hour easy, heart rate under 130
  • Bodyweight 500 workout

Today I did the 1 hour run almost immediately after dinner – went out only half an hour after. It was because I wasn’t at work today, so I needed to do both the running and the 500 workout after the kids had went to bed.. For us grown-ups to be able to have our evening (meaning watching a great series and eating a healthy mix of nuts (non salted, of course – what else?) and a nib of dark chocolate ;)) it meant me doing it all quite early.

I’ll tell you this – running with a stuffed belly was uncomfortable enough – but also keeping the heart rate below 130, which by the way was my goal, was nearly impossible.. I gave that up quite early and just tried to have one as recovering and refreshing run as possible – which I think I succeeded with. The degrees outside was just below zero and felt cool in a very refreshing and nice way.

Afterwards I took a cup of coffee and rushed into the 500 workout. At first I didn’t feel like it, mainly because I just came from a run, but I persisted. And once getting started, as always, I enjoyed it –Β  I even had a new record of 22:26! Of that I am very satisfied πŸ˜€

Detailed Garmin data

Day 9, sub 40 10k – 2nd round
1 hour easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.36 1:01.25 5:56 133 150 90