Sub 40 program Training posts

A tiresome longest run

I don’t know if it was an effect of the increased pace during the 2k sessions last thursday or just the muscles saying “enough now!”, but I experienced the longest run on the Saturday is very tiresome. I went a bit over 17 km’s, so I had a quite good pace, though.

Then I wasn’t sure of it or if it was just me experiencing it, but yesterday during the 1 hr run I felt very tired in the legs. And it showed at my performance too. Let’s hope the coming weekdays can put me in the right track again since I have the Hälsoloppet race on Saturday. I really hope for a sub 39 time then

Sat May 7 – Longest run – 1 h 30 min

17.01 km,  5:31, 132

Sun May 8 – 1 hour run

58:15, 10.7 km, 5:29, 136

Analysis Life in big Sub 40 program Training posts

Running update – ups and downs

So, I think it’s time for a little update in the running area 😉

Past week I’ve been doing the first week in the sub 40 program. Honestly I’ve felt very tired in the body for some reason. The legs have felt heavy and I’ve lacked energy. Also I’ve lacked a little in the motivation to go out running at all.

I don’t know, it just doesn’t feel like I do much progress. Coach always tells me that I shouldn’t question the program and I don’t – I question my own ability. Maybe this is also an effect of all the downs we’ve had in the family lately. When lots of tiny bad things occur in a short time, they tend to pack themselves up in a big pile that blocks your way :S

Anyway, The 1 hour runs went ok, like I wrote earlier I’ve been tired, but they have done their part of the job.
When I ran the 2k sessions on the other hand, I came to retchings again. I was running in Västerås and It was in the end of the third 2k interval if I’m not mistaken. I had run a lot upwards and then downwards and when they came I was on my way upward again. Not a big incline, but big enough to keep me working hard to keep up the pace. Like all the times I felt it build up the minute right before. Only way to prevent them is to slow down a lot or stop – and that’s not me, I’m afraid.

I still completed all the intervals, but at lower pace. I recovered the lost 200 meters in the fourth interval instead.

It doesn’t feel good that I have to keep down the pace not to get the retchings. I feel that the strength in my legs and body cope well with the pace..

Today I did the 1k intervals. It was in Gothenburg and like always the winds were present. But I think I did pretty well. I haven’t checked the data yet. I would rather run these intervals on a track to get it exact, but sometimes I don’t have time to do that.

I have also applied for another race – Skärgårdsmilen . It’s a 10k race held on the Islands Hönö and Fotö outside Gothenburg. It’s in two weeks from now on the weekend. The date is 17th April. But I think it will a nice experience to run in the beautiful island nature 🙂

Let’s just hope I don’t come to retchings then. I will really have to see the doctor again about that. I don’t know if I’ve written about it here, but the laboratory tests proved to be perfect. So there’s something else with me. Don’t know whether to be happy or sad about that. It’s good that I don’t have any allergies, bacterias and such. But now it can be something physical that can’t be cured if I’m unfortunate :S

One more thing.. I promise to be better at updating the blog. It’s just that I’ve had a lot going on at home lately with the new child (Julie) and everything. Family must always come first 🙂

Here’s the data from the 8k race two weeks ago

Detailed Garmin data
Link to results of race

Race day – Vårtävling 8k (7777m), Skatås

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 7777 m 30:46 3:57 184 199 92

And todays 1k sessions

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 1.0 3:49 3:48 166 174 91
2 1.0 3:49 3:50 164 178 119
3 1.0 3:52 3:51 171 180 125
4 1.0 3:47 3:47 174 183 132
5 0.997 3:50 3:51 174 185 134
6 1.0 3:49 3:49 175 184 128
Sub 40 program Training posts


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 🙂

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 😀

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
Build up phase Sub 40 program Training posts

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. 😀

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 😉

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
Build up phase Life in big Training posts

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 🙂

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 😉 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!

Injuries Sub 40 program Training posts

Reading about something seem to make it come true

Funny thing.. At Monday I read an article at about discomforts related to running. One of them was about chafing. In the end of that article there were a lot of talk about chafed nipples and how to avoid it. I thought to myself boy, I’m glad I’ve never had to deal with that, seems painful.. Guess what? Chafed nipples..

Like yesterday it has been raining most of the day. The time for running my 1 hour run was no exception. But today the rain was different. It was the kind with tiny drops whipping in the face and almost felt a little sticky.. And it also seemed to find it’s way inside the clothes for some reason.. That’s the reason for the chafed nipples. After half the run I felt the pain coming. By then I didn’t know it was that. Instead I thought some chest hair had got stuck under the heart rate monitor which pulled it. But when I tried to adjust it to relieve from pain, I realised that was not the cause..

By the time I got home they were very sore and tender – showering was a punishment. I thought about patching them the next time, but that would mean I have to shave the area around them too – nice, huh?! :S

What is a runner supposed to do?

My very lovely and understanding wife only said – now maybe you can understand a little what it’s like to nurse a baby when the nipple has become an open wound.. Ouch! To be honest, I still can’t.. And maybe don’t want it either. And I’m very, very grateful I don’t have to 😀

A big commendation to all the breastfeeding women all over the world!

Detailed Garmin data

Day 2, 2nd sub 40 10k round
1 hr easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.66 1:01.03 5:44 135 148 93