Gear related Injuries Sub 40 program Training posts

Adding things up, also the Doctor’s visit

Today I went for the 1k intervals on the 2nd round of sub 40 program. It has been a very beautiful day, not very much unlike the earliest springdays we have in Sweden – but it’s much too early for spring yet 😉 Anyway, like all bright spring days, there were also a wind. Today it was meaner than before too, with lots of gusts attacking when you least expected. It made some of the 1k sessions very hard. Every second I had a head wind, but some were worse than others.

I also manage to screw things up with the laps. Somehow my jacket managed to push the start/stop button at two times.. The first was on the 4th lap. Unfortunately I didn’t realise it until after the lap when I saw the frozen time – but I got the most data from the lap, so I’ll just add the lost time from the pace I run at earlier on that. The other was the 5th – but then I only lost 1 or 2 second, so I’ll add that too 😀

Overall the sessions went well in spite of the wind. I don’t know if I’m supposed to push myself to maintain the correct pace in head wind – it do offer a much higher intensity then that might actually be unwanted. But then again, it mirrors reality in races, where unexpected winds can give you a very tough time.

As usual I did the interval excercise in the following order:

  • Warm up for some time
  • Stretching
  • 1k Sessions (Back and forth at a measured sidewalk close to work)
  • Cool down back
  • Stretching

You know the strain in the back of the leg I talked about in my earlier post – yesterday I think it was – It doesn’t bother me at all in my running. I can’t even remember how or when I got it. Maybe it’s not related to running at all. Or.. It might affect the running but just doesn’t hurt. Strange.. I do feel it when I walk. But it’s not especially bad – just a tiny touch of strain. Hopefully not much to bash my head for.

Yeah, today I also had a Doctor’s appointment for my digestion issues – Yep, still have them. They will do a complete test of me to analyze what’s the cause. But he didn’t believe in lactose intolerance or gluten allergy. Maybe some digestion bacteria or just that my body doesn’t cope well with my whole food change last year. Wouldn’t that be great! Don’t eat healthy, you might get problems..

Garmin data from yesterday (Interested in messing Garmin device? Have a look at my first minutes – it’s on plain ground :D)

Garmin data from today

Day 8, sub 40 program2nd round
start with 6x1k R60 3min 45 to 3min50

Lap Distance Time AvgPace AvgHR MaxHR HR After 60 sec rest
1 0.997 3:53 3:54 162 175 126
2 1.01 3:55 3:52 171 181 126
3 1.02 3:42 3:39 174 183 128
4 1.00 3:46 3:46 175 188 129
5 1.00 3:47 3:47 176 186 136
6 1.01 3:52 3:49 181 191 138

Ps. We’re soon a week over time with the childbirth (last Thursday it was supposed to come), and tomorrow we’re going to see if everything is fine, if it’s still growing as it should, or they might start the process then.. So.. Maybe tomorrow I’ll be a dad once more 😉

Gear related Injuries Sub 40 program Training posts

Just missed the sleet

Today I had another very, very easy run. The past few days I’ve felt another little indication. A little strain in the back of the right thigh. I don’t think it’s anything bad, but I don’t want to push my luck, so going out hard is out of the question. Therefore I kept myself at a heart rate below 130.. And I also luckily managed to miss the sleet falling down now as I type this 😉

But it was hard to keep the heart rate below 130 in the beginning of the run.. On plain ground and at a pace between 5:00 and 6:00 I evidently had a heart rate that went beyond my max heart rate.. Over 200.. And it held itself between 160 and 180 during the first 5 minutes or something. In other words – The Garmin went bananas today again… I wonder how long it will take before it reaches the trash… I can’t help it, but I really want it to work as it should. So I keep giving it second chances.. Maybe it’s time to give the Garmin people a call 🙂 But what good would that do? It’s out of warranty.

No Garmin data yet, but I will update with it later today 🙂

Day 7, 2nd sub 40 10k round
10k easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.00 58:58 5:54 133 203 90
Analysis Gear related Sub 40 program Training posts

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
Build up phase Gear related Training posts Training race / time trial

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. 😀

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 😉

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
Build up phase Gear related Training posts

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 😉

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.. 😉 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