Analysis Racing posts

Thoughts about the coming race today (Lerumsloppet)

Early morning, 4 hours left until the race. Loaded myself with water since yesterday. In the late evening yesterday I also stuffed myself with wholegrains and yoghurt. An hour ago I ate spaghetti with tuna. I think that will be the last thing I eat before the race – I don’t want to risk upsetting the stomach.

During the race I plan to keep a pace of around 4:50 the first 4.3 km. Then comes the slope going on for around one km and lifts us up nearly 60 meters. Then I will try to keep the pace to around 4:00, but I know I will drop to around 4:15-4:20 after a while. It’s ok. I don’t want to come to dry-retching, which will be hard not to with such an incline.

After 5,3 km it goes downhill all the way to the finish line. So 60 meters downwards for 4,7 km. Then I will try to gain some of what a lost. So I will try to keep a pace of at least 3:40-3:45 most of the time.

But we’ll see. Keeping a pace of around 4:00 for such a long incline upwards might be unrealistic.

Sub 40 program Training posts

Up for the challenge (10k race tomorrow)

Tomorrow is the time for my second race this season. I’m really excited as always just before a new race. This week I’ve felt strong and full of energy and I feel that there’s a possibility the race will be something I can be proud of 🙂

On the other hand I’ve never been in the area where it’s held and don’t know how many and big slopes it contains. That can be a problem.

All my children have had colds this week and I have been really afraid that I might catch one too. I might jinx it just by telling about it, but.. Still no indications of it.

Today and yesterday I have resting days because of the race being held on a Sunday.

Here’s the data from this weeks runs. I will try to change battery in the heart rate monitor. Most of the times it messes with me now is during the first 10 minutes of a run and I can temporarily get it down to the correct hr by pushing the sensor on the left side to my chest for a while. But when I release it it goes straight up again.

Day 14, Sub 40 program – 4th round
1hr easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.62 1:01.47 5:49 132 158 88

(I’ve already published the data from the 15th 400m intervals)

Day 16, Sub 40 program – 4th round
1hr easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 11.28 1:02.52 5:34 137 189 88

Day 17, sub 40 program4th round
30min easy 6x1min fast with 1min slow – 1min @ Race Pace

Lap Distance Time (min) AvgPace AvgHR MaxHR HR After 60 sec easy
1 5.18 30:00 5:47 135 181
2 0.254 1:00 3:57 158 172 132
3 0.253 1:00 3:58 163 173 149
4 0.258 1:00 3:53 167 178 152
5 0.256 1:00 3:56 169 182 150
6 0.262 1:00 3:50 164 176 150
7 0.260 1:00 3:52 166 172 156
Sub 40 program Training posts

Seedningsloppet (race) next week and more retchings

The past days have been a little heavy. I have done all training though and just tried to relax with the family.

Yesterday I did the 5k sub 20, but like on the 2k x 5 last time I came to retchings close to the end of the run. This time it was when I had less than a half km left. It has been in the end both times. Of course it meant I had to stop and go through with them. I didn’t throw up, just a two or three retchings and then it was all good again. No warning of something like it earlier on the day or run either.

I got a little concerned about next weeks race, so I started investigating a little on the web if other runners had similar problems and what to do. I found out that it seem to be connected to low ph in the stomach and/or high lactate levels.

I’ve found some recommendations about what food not to intake before a run and how long before the run I shouldn’t take any of it. The list is here, but is in swedish – maybe there’s an international one somewhere – please feel free to provide me with one if you know of any :).

From that list I can easily see that my primary problem must be coffee and heavy food at all closer than 3 hours before a run. I always run within 2 hours from a big dinner and most of the times I also drink coffee right after dinner, which doesn’t seem to be good. This can be closely related to my diarrea during runs too..

However, about the diarrea I’ve been to a physician and left lots of samples of all kinds at the laboratory. Did it at friday and it will be very interesting to see the results..

I’m too occupied right now to fill in the gaps with all the detailed running data, so I just add to most important ones which are the 1k x 6 earlier in the week and yesterdays 5k sub 20.

This week I need to load up for the Gothenburg half marathong seeding race which is next Sunday. Last year I ran it that on 45:17. Now I hope to at least run at less than 43 min, which I should be able to do if I’m in same shape as the last 10k race last year or better.

<a href=”″ target=”_blank”>Garmin data from yesterday</a> (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 1.01 3:49 3:48 158 171 95
2 0.992 3:43 3:45 165 177 107
3 0.992 3:45 3:47 169 191 119
4 0.983 3:42 3:46 176 188 124
5 994 3:47 3:49 177 189 133
6 0.986 3:41 3:45 179 196 130

Detailed Garmin data

Day 12, sub 40 program – 2nd round
5K paced run – aim sub 20:00 5k

Lap Distance Time AvgPace AvgHR MaxHR Cadence
1 1.0 3:52 3:52 159 170 87
2 1.0 3:55 3:55 173 176 89
3 1.0 3:54 3:54 178 183 90
4 0.997 3:57 3:58 183 186 91
5 0.624 2:28 3:57 185 188 97
TOTAL 4.62 18:08 3:55 175 188 90
Racing posts Sub 40 program Training posts

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 😉

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 🙂

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 Göteborgsvarvet (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 🙂

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