Category Archives: running

80/20 training

running

I have just finished reading "80/20 Running" by Matt Fitzgerald. Although I have only begun to analyze how long I run in my different heart rate zones, so I feel stronger, faster but, above all, more recovery, if one can say so.

The theory is that you must spend 80% of their total time spent in the aerobic threshold, and 20% over same. Matt talks about "the ventilary threshold", and I have figured out that it must be the same as the aerobic threshold.

For my part, that has a maximum heart rate of 178, and a laktattröskel of 162, lands the aerobic threshold at 149 beats per minute when it comes to running, and 126 beats per minute when it comes to bike.

So the big transition for me is that I'm running as much quality as before, but I have added more recovery exercise and quiet long session. And now I see really to be in zon1 on heating and nedjogg, even if you really feel like pushing. I have it because I can run a quality that very day.

Now do I aim a final 10 k race of the year, sylvesterloppet. Hoping for good weather, so it will be interesting to see how the body has responded to all long-distance race I have run in the fall. I have not exactly given priority to speed, except for the last two weeks. Yesterday's that boded well. Came pretty comfortably through a ladder with zon1, 2, 3, 4, 3, 2, 1 which three went around 4 min/k, and zone 4 went on around 3:45, but I came up in the right heart rate zone.

 

2nd at Ultima Frontera 55k!

Competition, running

So it was time for my first ultramarathon. Last spring, when I sat and looked through the list of races in Europe in the fall, so I stuck to that. 55 kilometers in mountains just south of the Sierra Nevada in Spain. On Friday I added up all I could possibly need, and be good to have, and packed so much I got the place in your carry-on baggage.IMG_2293 .jpg
I landed in Malaga 23:10, and picked up my rental car, sat down and drove the 10 miles to Loja, where the start would go. I had received no special instructions on address, more than that you could spend the night at the stadium in Loja. So I drove there. But when I came up, it was dark, closed and deserted. I was hoping it was the right place, brought down the back seat and added me and "slept". Cold and uncomfortable, but I managed to get a few hours sleep before I got up. And at half past eight more people started showing up, so I followed them, and pick up my Starter Kit.

Now I could even take me into the Sports Hall and switch on. Here I met Magnus Kihlberg, one of 4 other Swedish registered in 83k class, and a Swiss would run 166k. Nice to have someone to juggle tactics and clothing before starting.
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At 9 a.m., it was time for the group photo, and 9:15 was the start. I was going to go out quietly, and unable to start on something otherwise, then the first 3 kilometres were uphill. Not really steep, but even so it was difficult to keep the 6 min/km pace.

I had 6-7 runners in front of me, and the first mile went through a fantastic landscape of Rocky trails half a bortsköljda of heavy autumn rain. But not today. It was brilliant sunshine, and in tea a cloud in the sky. I was very happy with my clothing, shorts and short sleeves, although it was still a bit chilly in the shade of the mountain.

I had anticipated mountain passages to 6 over the course, and when we came to the second, so I saw that the runners in front of me were starting to go. They are experienced, I thought, so I started also to go. I then took that used to go into the hills where the pulse was over 150 when I went.

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At 15 km, I caught up with Robert Hackel, who I met at the start, and a Spaniard who were out on the 166k loop. I had been overtaken by another Spaniard in an uphill before, so when I counted after it was maybe 4 or 5 in front of me, then the first three had run 21 k distance.

On the road to CP1 at 19 km, on the top of the third pitch, I felt strong, and could easily hold 5:30 pace up. Gradient fit me, and I came up with the first check a few minutes before Robert and 166k Spanish. I filled in the Camelbaken properly, for now it had become thoroughly warm, and I lost a lot of fluid. I mölade even in me bananas, chips and drank cola, for I felt on me that it would be needed.

I, Robert and Spaniard stack then off at the same time, and the two kept a hard pace performing serpentinvägarna on the mountain. It's almost harder to run than when performing up the legs begin to stummna.

On the way up the 4th top I could chew on almost without going, and left Robert and the Spaniard behind me. Soon I came up with the 83k the Spaniard who passed me earlier in the race. He was not a meter up, not even the steepest slopes, so bi passed each other dozens of times, then I was faster once I ran, but when it became too steep.

We then had the company performs and at misterpf1, where we had about the same pace, but when we came in on the climb up to the 5th top, and CP2, so I was able to pull away when it's not leaning very much. Any km in mind control I went, because it was very steep, and when I then started running again got cramps in my calves.

I took my way to control, and stayed quite a while to fill up with sports drink, bananas, coke, potato chips, oranges and electrolytes. I made sure to go in me of all they had, and after a pause of 5 minutes I ran on. I had run 35 km, only had a runner ahead of me in my class, and 20 km to go. But both calf muscles pulled together and krampade in each step.

Now it was about to make his way to the finish. Go until the cramps, and release the spring until it comes back. I noticed that could better perform, and after 36km it was almost all downhill. I put the sequence step lest I loaded your calves, and after a few km to the kramperna had almost released, although it felt ranges.

And now it was asphalt. And relatively flat. As long as I could keep a controlled easy step, so I could keep up to speed. And the faster I ran here, the more time I could go at the end. It was so I thought, and could keep a pace at around 4:45 p.m. prior to your calves krampade together.

I came to CP 3 at 42 km, and felt that I had the right amount of water left in the camelbaken, so I just took for me of what was offered, stretchade out your calves and ran on. 13 km to go, it's just a quiet lunch that, that you are better off without a problem, I said to myself. And it went well in the 4 km, when it was flat. But I saw the last mountain in front of me, and knew that it was going to be heavy.

And when it was steep in so much that I had to go, so it felt good. Kramperna, I had not known of for a while, and the body felt fresh. But when I then would run again beat the cramps to. And properly in both calves. I felt that I couldn't go anymore, too few I would not be able to get started on the run again, so I tried as best you could run with the toes pointing straight up.

But with 7 km remaining to the destination, and 1 km away from the top, it was no more. Your calves are krampade for every step I took, and I had to go. It releases perform, I had to tell myself, and at the top with 6 km left, I made an effort to start running again. And your calves screamed for me to stop. Give you, they said, never, I said. But I range legs and lock the knee and runs on your heels down, and are thus kramperna under control.

This worked in some kilometres, and with 4 km to go until goal also began the thighs protest. Now I knew that if I stopped running, so I would never be able to start again, and the last bit in mind goal was one long struggle against myself. I had cramps in both calves, back sides and front sides of the thighs, and the front sides of my calves to staple as well. I had to invent some sort of löpstil that was so exhausting that I lay on the threshold heart rate all the way towards the goal. It was like running with gipsade bones. And slow counting. 2 km, 1600 m, 1 km…

And soon I saw the goal. There were no crowds on the ground, but those who were there cheering me over the finish line. I had passed it.

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And I had also done so at 5:19:48, a time that was only a minute over the course record from last year. But I was still beaten by a Spaniard, but not with a lot of minutes. I was most pleased to have taken me in goal, and was assisted by the officials to have me thoroughly with drinking and electrolytes. You can see quite clearly how much salt I have lost in the picture above.

After one-quarter did Robert in as 3rd in the race, also with cramp. I could not sit down before kramperna came, so I strolled around in the target area and talked to everyone who was there, and after a while I thought fresh to me a bit. But when I got off my shirt and pants, and would take me off his underwear, locked up högervaden completely. I got nowhere, and screamed for help, and officials arrived and stretched back calf. I also got help to take off my socks so I could take a shower.

Then it turned out that we got the prize too! I could still not get at me socks or shoes, so that's why I stand barefoot on the podium.

IMG_2316 .jpg
But what a nice feeling when the announcer calls out my name, and I get to step (or hobble) up on the podium. It's been a long time since that happened, or it has probably never happened in the past. Only in team sports when I was young.

When I had finished the staple in your calves, I said goodbye to all the officials, and put me in my rental car and drove down to mal aga coast. Now I devote myself to advanced recovery on the beach until I fly home on Monday.

I promised to come back and run next year, and then I get see what distance I choose. Maybe 83: an, but then I have to have solved the cramp problems.

Link to course:
http://connect.garmin.com/modern/activity/616739493
http://runkeeper.com/user/thomee/activity/456604762
http://www.strava.com/activities/209721381

Silver medal at lidingöloppet 2014!

A Swedish classic, Competition, running, Swedish super classic

So it was time for the running highlight to me. Lidingöloppet is the race which I traditionally have been looking forward to and tried to top shape before. And now, it was time to fix that silver medal I was not especially far from to fix last year.

Preparation

But the upload could have been better. I've known me tough in the legs through the summer, and now I thought I would rest me up sharply the week before. I kolhydratladdade also some extra from Wednesday onwards with Vitargo Pure as a snack. Unfortunately, the result that I got up 4 miles between Monday and Friday. Everything was well not Vitargo, but I had not eaten especially different in other respects. Just missed the hard cardio and weight training and been swimming a little.

I also had a problem with the shoes, then my inov8 is worn out, and my icebug is delayed.  I do not want to run a cross-country skechers, but I was thinking still on it, and took both the shoes in the backpack. I even ordered a new pair of shoes on Tuesday, a pair of Montrail Rouge Racer from Amazon with express delivery that should occur on Thursday. Unfortunately did not come these until I was at my house on the way to Stockholm, so I had to take what was available.

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So as I stood there at Koltorps gärde so I felt not in particularly good shape. I was heavy, but my legs felt atleast not worn.

The weather would be warm, so I packed not so much clothing. Before the race, however, I got a little cold feet, and headed through the exhibition tent, I saw a nice thin long sleeve compression shirt that I bought. It was blowing quite a bit, and felt right cold.

Heating-easy jogg on just under 2 km in around 5 min/km pace. I was wearing an additional pullover, so it was no wonder that I felt warm. But it would, of course, of facing race …

Time for race

12:30 starting gun went, I stood at the front of the start Group 1 c, and ran on pretty quickly in the beginning. I had heard of it to be crowded and stop the right to early, but I noticed not by anything. That pace slowed and you couldn't run on so quickly you wanted was given, but the first kilometres at 3:52 still show that it is not as crowded as in the göteborgsvarvet.

After 2 kilometres, it started to feel warm. I pressed the decent, but step worrying quickly, and I was warm. Compression shirt slipped to around the upper body, and did that it felt difficult to breathe. Incredibly stupid to test compression on your upper body for the first time in a race like this. But I could not turn down the pace, even if the pulse has already approached the threshold heart rate. If I was not able to average around 4:20 in the first half, I would never do medal time.

So I pressed on. It may carry or rupture, and first 5 just before drinking control at ekholmsnäs went on 21:23, and I passed the official testing at ekholmsnäs after 24:40 with an average speed of 4:08min/km. Stopped for a mug sports drink before I ran on towards the first real Hill.

Up it began to feel a little better, because not thighs burned at which they made earlier in the summer, and I made sure to keep down the pace so that the pulse does not step over 163. The feeling was still the same as before-heavy, difficult breathing, warm.
But I continued to press. It may wear or break, but I can't let go of the pace now. I take the control of the control. Second 5 kilometers are easily kept telling me.

And it's easier when it's not backigt. Turn off your head and let your legs work. I passed the liquid controls at Hustegaholme after 44:10, and the first mile on 43:12 according to Garmin. The feeling remained the same, tough, but not impossible.
Continue run. Next 5 kilometers are easy. Continue to press on, keep the pace up. A mantra that all the time was taken up in the head.

I kept counting down split times in the head. You have to deal with anything. -1:12 and 1 kilometre on 4:13 gives-1:29. Must be on-2:00 pm before aborrebacken the …

Halfway I passed Fågelöudde on 1:05:46, and felt it could go the way. -1:44 pm I thought, and continued to run on. Now it's just 5 hard kilometers followed by 5 easy, and then 5 final. There is no match. Continue pressing on.

And 5 heavy km became it. Distance between Fågelöudde and Grönsta is the worst part of the entire race, and so it was even now. Forest trails and gravel trails that go up and down, turning here and there. No fluency in the races. Work on up, and try to keep good speed perform. Just up or down, nothing in between.

But I came out the other side and had managed to maintain momentum, avarage 4:31 at this distance, and 2:15 there was still within reach. 5 light now I thought,-2:13, and then run it straight into the ascent after fluid control … Now burn it a lot in the legs, and it begins to be felt in the calf muscles. It is now one must start paying for I chose inov8 with minimal cushioning and. ..

I could still press until Aborrbacken, and even crunch of a few seconds towards the goal. Sensations in your calves,-2:18 pm and time to run up.

I pulled down on the step length, but could not the first bit of abborbacken as I have done in the past year. Quickly failed, and after 100 metres when the next heavy incline began, I was 10-20 metres, before I pushed on again. I managed to keep kilomtertiden up the Hill to 4:59, and now I knew that it would be okay. I could do it.

That's when the cramps came. Your calves are locked in the same was plainly by highest point. I had to sneak out to not lock them up completely. It was the worst performing, ok at ayesha_face, and nice up where you can stretch out the calf a little step. Keep, keep, just 3 km left. Every step seemed like a long shot. Like being out on really thin ice, and it was straight up at any time. High enough speed to clear the Medal, but not so high that your calves locks up completely.

It's a little bit frustrating not being able to run on as fast as you can, but when I passed the advance warning at 2:11:44 so I knew I had a long way to go, and now it was just to let the legs slip on. If they krampade now so I'd still do it.

And it was a wonderful feeling to Sprint over upploppsrakan and see the target up ahead. And to receive the silver medal immediately after the finish was quite indescribable.

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2:12:44 became the official time, and ended up being the official position 417.

Here is a link to the official result:
http://www.lidingoloppet.se/sv/ResultatLL/#.VCpP595VgR4

And here's a link to the race on Garmin Connect:
http://connect.garmin.com/modern/activity/601485124

After the race, I had received an invitation to the VIP room for a Swedish classics, where I met Michael T and got a t-shirt, Medal and a little bubbly. It's always nice to meet and talk with people who understand what you are doing, and what kind of wear it is getting there.

Tired, worn out and happy showered me and took me home to Gothenburg with CJ and Karro in their car. I did not become human again until Sunday night when I got in me enough salt and food. And your calves are still my worst enemies …

Tjörn triathlon 2014

Competition, cycling, running, Swimming

So it was time. After running on to a training program customized for triathlon (-swimming) from Aktivitus so it was time to test on triathlon. Tjörn triathlon 11.3 seemed like a moderately good possibilities. The distance was no stranger, and I have run a number of brick that was harder during the summer, again without swimming.

Figure 2

Förberdelserna pure body was decent, then Wednesday was quite heavy, and the 4 training session I did at that time was still sitting in the body even on Friday, but once I got started, so it felt good in the body.

I had packed complete everything during Friday evening, and after a havregrynsgrötfrukost I sat down in the car at 5:45 and drove to Skärhamn on tjörn. CJ and Carro met up at Exchange area with my support ticket, bag and tidtagningschip, and I put the prepared stuff. I added some extra clothes then it seemed like it might be a little chilly during the day, especially on the bike. Then I packed down wetsuit, plugs and goggles in case we had to, and passed away in joint procession to the start.

Ombytt and completed with wet suit, only to wait on startup that went 9:08 exercise class. Men's/ladies/masters starters went before, and it seemed to go pretty tidily. These groups were also not particularly big, because when our group would start the entire beach was filled to the brim by men and women in purple swim caps. When started, it was a pure chaos. Arms, legs and bodies everywhere. I could not get into the crawl at all, so I had to take it easy and let go past those who had the most urgent. At first turnaround after a few hundred metres the field began to get a little more spread out, and I was able to get into the crawl mode.

It was raining, but it did not so much when it was 17.1 degrees Celsius in the water. Really nice after a while, and the second half was the crawl all the way in force. I entered well in technology, and could switch to cycling after 45 minutes on the official timekeeping

the fluctuations are not my strong suit because I haven't practiced on it very much, or nothing actually, so it took her little time. 5 minutes before I was up on the bike. Got me new socks, and pulled on me softshelljackan as I cycled in during the winter, and even drove the vasaloppet in.

After just a few minutes on the bike, I felt that it was a really good choice. It rained and blew the whole first lap around Tjörn and it would have been really cold but. But now, I felt strong. Could lie and section of 30 km/h in the headwind, and up to 40 km/h in the downwind leg. I didn't have so much to do, so I counted how many I passed, and came up in 149 before it was time to switch. Had sensations in right back when I went on a bit too heavy in some steep sections, so I took it a bit easier up during the last lap. But 2:39 was a lot better than what I had expected on a bike part. Never snittat as fast as before, and it was not very good weather conditions. Pace sticks I put on last Wednesday was a really good investment!tomas_triathlon

Time for a switch to running. Here too, it was especially smoothly, it took a full minute to lump the shoes, and one to bring down the energibars in trisuiten. But I was dry on your feet, and it felt good in my legs. The first 3 km went in a little over 4 min/km pace. Though I was damn pissenödig… So after the first pass at the target ran behind a shed and kag managed to pull up snorren through the leg at trisuiten and pee. In an eternity it felt like, but 3 minutes in reality when I checked the clock.

After this floated it on. The pace was slowing down against 4:30 per km, but it is a vekvämt tempo to lie in. Heart rate low at around 145, but I felt that the back legs had krampat if I had pressed for more.

The slopes were heavy, but on the straights I could float on the good, and I came in towards the goal just over 5 hours in total with a time of 1:32 on the concluding half marathon. Ok, my next fastest half marathon after göteborgsvarvet this year. Forgot to set the clock after crossing the finish line, but the official time was 5:06:24. Here is a link to the results. MFigure 1et Erik and CJ directly into the goal. They had come in 9 and 1 minute before me, and after 7 minutes additional came johan. We took a break in the queue for massage, and got a proper review of the legs.

I felt incredibly fresh immediately after the race, and it is not impossible that I do about this. I think I can cut 10 minutes of swimming, 5 minutes on the whims and 10 minutes on the bike. Then I go for 5 hours with a good margin next time. If I do not run a full ironman next time …

 

Superklassikern!

A Swedish classic, running, Swedish super classic, Swimming

picture19 hours 13 minutes and 39 seconds. How long did it take for me to carry out my other classics, and fix superklassikern!

Latest race was Vansbrosimmningen. A little anticlimactic when the organizers had decided to shorten the race to 1500 m, when there were just 13 degrees in the water. I went up in the car on Friday afternoon, was arriving in Vansbro 17:30, and went directly to the pizzeria to eat and watch football after I had taken out my Starter Kit.

I found a good parking spot fairly close to the target area, so I had to pull the curtains and curl up in the back seat and try to sleep. Before a race, you like that, and to sleep in a hot car with a swimming party outside in the parking lot not.

Once in place down at the start, I decided to ignore the nose clip. It works when you swim by yourself, but now would it be full of others, and I would not turn in myself too much. CJ met down at the start. He started 10:30 in Group 3.

15 minutes later, it was my turn to jump in. After almost 1 hour in blazing sun, it was actually quite nice to get in the water. But the shortened course was much narrower, so it was legs and arms all over the place. But downstream it went anyway to choose their own path, and I crawled away.

It went well in Vanån, but when we turned up to the Västerälven, so it became suddenly more narrow again. The current was quite strong, and the water was colder. I'm not a good enough swimmer to be able to go out in motströmmen pass brästsimmarna which was closest to the bridge. I did a couple of tries, but then it got to be into line and swim breaststroke up towards the goal. I could pass a and other swimmers when there was a gap, but usually took it stop.

I headed in goals in 31:12. A time that was slower than last year's 59 minutes if one doubles it. On the other hand, should the swimming has been better this year, then the half man stroking was downstream.

picture

Even less tired than last year, so I stuck out and ran an interval workout before I dushade of me and got something in my stomach. So when I sat in the car for driving the 5 hours and 42 miles back, so I was atleast a little tired.

But still pretty happy.