Sub 40 program Training posts

Early morning run in Copenhagen (3:35-3:40 min/km 1k intervals)

When I woke up with sandy eyes and heavy breathing at 6 a.m I didn’t think it as such a great idea to take the 1k intervals at such an early time. But I had no choice. They were going to happen today and since I am in Copenhagen for work and we have planned to work at the evening I had to do them before I went to work.

I went to the artificial lakes I ran my 1 hr by the day before and started…

After the first 1k interval I though I would never make 6 of them at 3:35 to 3:40 pace. But I persisted.. And it paid off. I managed to do all of them, however, I was very tired. But somehow I seemed to find the strength to keep it up.

Mon May 9 – 1 hr run

11.16 km,  5:24, 131

Tue May 10 – 6 x 1k @ 3:35-3:40 km/min, 60 sec of rest in between

Lap – Avg Pace – Avg HR – Max HR – Min HR @ rest

1> 3:41 – 156 – 169 – will upd.

2> 3:36 – 165 – 176 – will upd.

3> 3:37 – 169 – 182 – will upd.

4> 3:37 – 174 – 186 – will upd.

5> 3:38 – 176 – 186 – will upd.

6> 3:38 – 178 – 188 – will upd.

Sub 40 program Training posts

When everything feels right

The last week have been great. Sunny weather and dry surfaces and last but not least – the possibility to undress some and get rid of the last layer of winter clothing. I’ve switched to my Adidas Attune ClimaCool training shoes and changed to short tights and sleeveless shirts. Very relieving!

Today’s session was all about wanting and getting. I decided to go for Coach’s lead to drop 5 secs on the tempo sessions. Today it was the 1k’s which I then tried to run at 3:40 to 3:45. It didn’t feel like I had to push myself too much at any point during the sessions. I guess both my body and brain were ready for the change – even welcomed it 🙂

I asked Coach today about Aerobic runs, which I currently don’t have in my program. He told me it was not necessary now, but when I get down to under 35 min in 10k we would implement them. I replied that would probably be 2-3 years in the future. Amazingly he then wrote it could happen in the end of the year! He really puts a lot of faith in my ability to improve – I like that!! 😀

At Saturday I have the 10k race Lerumsloppet, which I am very excited about. It’s a little different, with a big upward slope in the middle of the race, covering a whole km. I hope I can achieve something there 😉

Race profile - Lerumsloppet (Height over sea in meters)

Day 8, sub 40 program5th round
start with 6x1k R60 3min 40 to 3min45

Lap Distance Time AvgPace AvgHR MaxHR HR After 60 sec rest
1 1.0 3:40 3:39
2 1.0 3:41 3:41 107
3 0.99 3:38 3:41 164 180 121
4 1.0 3:41 3:42 169 182 122
5 0.99 3:40 3:43 172 184 129
6 0.98 3:32 3:36 175 185 126
Sub 40 program Training posts

A run worth mentioning

Today I did the 400 meter intervals. I was at work and I’m tired of running the intervals there back and forth on at a specific measured distance so I decided to do it on a round and just follow the pods distance readings.

The past two weeks I’ve felt pretty worn in the body and tired in the legs, but today I didn’t feel any of that. It felt really great, honestly. If the race on Sunday actually would’ve been today I wouldn’t cry 😀

But let’s just hope it will be just like that then too. There’s a very high possibility it will be a windy race, since it’s held in the island area outside Gothenburg at the west side of Sweden. We are always unshielded to the hard winds of the North sea at this side of the country. But some days it’s very still and nice. We’ll see…

But getting back to todays run it was very solid and I felt strong and able and I think that the heart rates below speak the right words compared to my last 400 m interval run 😉

Here are the data from today

Detailed Garmin data

Day 15, sub 40 program – 2nd round of program, 2nd round of third week
start with 10 x 400m R 60 400/86sec – no faster

Lap Distance Time (sec) AvgPace AvgHR MaxHR HR After 60 sec rest
1 ? 87 ? ? ? 94
2 394 85 3:36 150 168 100
3 398 88 3:41 153 170 100
4 398 86 3:37 154 171 110
5 385 83 3:37 155 173 103
6 389 85 3:39 155 176 110
7 394 84 3:34 160 180 111
8 390 84 3:36 163 182 116
9 389 82 3:32 165 183 120
10 393 85 3:38 164 182 116
Sub 40 program Training posts

New horizons

Still very disappointment about not being able to run last sunday.. I even tried to convince myself I felt good enough yesterday for a 10k race and that “if only the sickness wouldn’ve come a day earlier I would’ve been able to run”.. Well, not very close to the truth. I did run a very easy run during lunch and let’s just say that stomach wasn’t totally up for it. I managed, and it did feel better as time went by, but not completely comfortable – I can say that.

Today I’ve been at home. My wife have caught some kind of torticollis. That meant that I had to try to occupy the kids while running. Now when the snow and ice is totally gone our local sport stadium is a wonderful choice for interval runs. So I put the kids in front of a favorite movie (bad parenting) and went down there and did my 400 meter intervals. Since I still plan for a race next weekend in Örebro I think redoing last week of the program is for the best. That is also what Coach have told me to do earlier under the same circumstances.

The race I will try to do this Saturday is an 8k race (actually 7777m) in Gothenburg. 😀
Info in Swedish

The intervals felt ok. No troubles with the stomach – only issue was the hard wind which whipped me back at the last long side of the stadium. But I’m satisfied 😀

But it’s obvious when looking at my rest recovery hr below that I’m not fully recovered from the stomach flu. I has been much lower earlier.

Detailed Garmin data

Day 15, sub 40 program – 2nd round of program, 2nd round of third week
start with 10 x 400m R 60 400/86sec – no faster

Lap Distance Time (sec) AvgPace AvgHR MaxHR HR After 60 sec rest
1 400 87 3:37 151 167 104
2 400 86 3:35 156 171 113
3 400 85 3:32 160 175 117
4 400 88 3:40 160 175 119
5 400 87 3:37 163 179 124
6 400 87 3:37 164 180 122
7 400 87 3:37 164 181 127
8 400 84 3:30 168 183 133
9 400 85 3:32 170 186 134
10 400 85 3:32 171 185 128
Analysis Injuries Sub 40 program Training posts

Am I getting something?

Both yesterday and today I’ve been feeling a little slow, tired and heavy when running. Yesterday it was a normal easy run and today I did 30 min easy + 6 x 1 min at race pace with 1 min of easy in between. I managed, but it didn’t feel very solid and good.

At home two of my kids have puked a lot – we seem to have got what we in Sweden call winter-puke-sickness – vinterkräksjuka. I have felt slight indications of a cold and a little strange in the stomach – but like you know that’s quite ordinary for me 😉

Let’s just not hope I wont be able to participate in the race. I really really want to do it. I guees it’s just to take each day as it comes now. By now I don’t think I can prevent it if I’ve really gotten the sickness anyway, so..

One good thing might be to try to remember to check my wake up pulse tomorrow.

Over and out..

Sub 40 program Training posts

Preparing the body for the race on Sunday

Today I did the 400 m intervals, which kind of feels like a preparation of the coming race on Sunday. I’m really excited about finally getting to race. It’s a nice race with quite a few spectators and individual timing with chip. Nice.

The intervals went very good. I didn’t actually see how fast I ran since it was so dark and the 400 m of each intervals was a little too short to keep the eyes on the watch all the time.

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
1 411 87 3:52 147 162 92
2 390 79 3:45 141 166 96
3 382 76 3:40 153 170 96
4 396 80 3:43 155 172 100
5 381 77 3:43 154 173 117
6 391 80 3:45 159 175 105
7 389 79 3:44 157 177 109
8 394 79 3:42 157 177 106
9 389 78 3:43 157 177 108
10 388 75 3:36 161 183 109
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
Life in big Sub 40 program Training posts

A lot to think about lately

Hi out there!

Haven’t been so active here the past few days. Some may think that I’m overly active at other times, but for me this is a down 🙂

I got the bad news from my boss that I’m not going to China due to certain things that has happened over there. It’s bad new since we’ve planned our lives after it and have been waiting for it for over a year. Now we just have to replan it all along with me giving all my efforts to chase work oppertunities abroad. We really counted on the increase of income it would bring to be able to build our future house. :S

But, but.. Not all news can be good, right?

On the other hand there’s a lot going on at home now with the baby (Julie), it always fun to see how fast those small individuals grow and develops. But man, it’s a lot of work! some people say that it gets easier with every child. We have three now and it has been as much of work with each put together with taking care of the other. No wonder home parents are so worn 😀

Considering my running the past days I’ve done a few 1 hour runs and the 6 x 1km intervals, which I’m pretty satisfied with. Though I really have to put my last bit of energy into each km to keep the pace up.

I haven’t felt anything more retchings neither and my wake up pulse have been at 48 all days but one – then I had 56. The funny thing is that I felt more worn that day overall.

Later today I will post my data these past days. Take care!

Analysis Sub 40 program Training posts

Ran until I almost threw up (2k intervals)

The run started out fine. Well, actually I felt very energetic during the whole run in spite of the things that occured. If it hadn’t been for the two “incidents” it might have turn out to be a pretty good performance 😉

I did the 2k intervals on the streets of Alingsås. I took the round I’d like to call the round around Alingsås, because it goes around the centre of the city.

The first incident that occured was that I had to pay the woods a visit in my 90 secs of rest between 4th and 5th interval – nice and relaxing, right?

Second thing was that I had to push the lap button when it was a little more than 100 meters left of the last interval. The reason? I had so hard retchings I couldn’t go on running. I was an inch from throwing up on the street, but I didn’t luckily. Very annoying to be so close to the finish but unable to finish. Had it been a race I would have tried in spite of the retchings 😉 But I don’t know if it had been possible. It sure didn’t feel that way today 😀

I don’t know why I had the retchings really. During the last interval I had two slopes – one in the beginning and one in the end. The first one made me lose some pace, so on the second one I really pushed it just to get some back. But I actually didn’t feel like I had run totally out of energy when I had to stop. That’s what was so strange. But we have had some colds in the family the past days – maybe I have caught something. But then again, I don’t feel bad.. Don’t know really what to make out of it.

When I waddled home I practically heard my heartbeats in my head, which I usually don’t, so I must have been under stress in some way..

Detailed Garmin data

Day 3, sub 40 program – 3rd round
start with 5x2k R90 (3.55 to 4.00 per k)

Lap Distance Time AvgPace AvgHR MaxHR HR aft. 90 sec Note
1 2.01 7:54.15 3:56 157 171 106
2 2.00 7:45.15 3:53 171 180 115
3 1.99 7:51.75 3:57 174 183 124
4 1.99 7:49.54 3:56 175 184 139 Forest during rest
5 1.82 7:09.01 3:56 181 190 breaking due to retching

An improvement

Analyzing this 2k compared to the last one I can see that my heart rates are lower at higher speed this time which indicates some improvement. I like that 😉

Training posts Training race / time trial

The limit of today (5k time trial)

I went out early today – in the forenoon not long after breakfast. It was a little slippery so I choose a little different route than usual, but I still had the wicked slope in the end 😉

This was the day I was going to proove myself. To see what boundries I had crossed and what heights I had reached. Early on it felt good, but after a couple of k’s I realised I had went out a little too tough and that it would be a little difficult to keep up the pace all through.

So, below you see the limit of today. I can honestly say that I couldn’t have done better than this. Let’s see what it leads to in the future 😉

Detailed Garmin data

Day 5, build up
5K time trial

Lap Distance Time AvgPace AvgHR MaxHR Cadence
1 0.994 3:47 3:48 168 196 91
2 1.00 3:49 3:49 178 186 93
3 1.00 3:49 3:48 183 191 94
4 1.00 3:52 3:51 188 194 94
5 1.00 3:52 3:51 188 194 94
TOTAL 5.00 19:09 3:50 181 197 93