sub40 on midnight run in Gothenburg

Competition, Road running

984174_10203726229228905_7992414760696869036_nI've been training pretty hard and felt tired last couple of weeks. Högerfoten suffered a blow when I ran backintervaller two weeks ago, and it has not quite recovered. Nevertheless, I have been able to run on as planned with ran the workout, not missed a pass.

I could even clip with a Skatås all-in last Sunday. All tracks in total completed skatås 44km at just over 4 hours. Perhaps not so surprising that I was worn in the week.10599723_10203681085100330_1911379591867165700_n

I made the last entry pass on Tuesday, tisdagstraileni Ängårdsbergen. Then I rested from the run the rest of the week. Instead, I focused on weight training and swimming, given next week's triathlon. More on that in a separate post.

On Saturday I brought the body with 1500 m crawl after lunch, and was able to relax and recharge with salmon and rice, and lots of fruits and raisins in the early evening. 3 hours before the start, I ate nothing, saw just to drink sports drink last hour.

After a short warm-up, barely 2 km in seal dust Hill, I put myself in starting the fold for tier 1B. Just then the sky opened up, and a heavy rain poured out upon us. Things did not improve to the start was delayed 5 minutes. I was not especially cold, but I have to remember plastic bag until next time. It's nice to run in short sleeves, but not nice to stand and freeze before starting.

The start went, and I added myself in the midst of starting the group. It was nevertheless a bit cramped, and it took the 500 m before I came by enough to find my tempo. At 1 km so had the power gone, and it became the 400 metres hurdles over 10 white ouppblåsta frames. Then floated it on. I found my tempo, which was around 3:40 min/km, and then I lay under the threshold heart rate of around 155 bpm. I increases at the end I thought.

A little up and down, but clean, and the first time the warning after 15 minutes came shortly after the passage 4 km. 5th km were up, and here came the first mile of 4 minutes. But then it was just to float on again before masthuggsbacken.

Last year I remember I could find quite a few places up, but now it took against. Several runners passed me in the beginning, but I didn't want to press too much. At the end of the Hill, I was caught up with them again, but it burned properly in the legs. Although it is 4:23 far too slowly. Not even on göteborgsvarvet, I had such a slow kilometers.

Perform I could roll on, but was overtaken. I had perhaps not so much the forces left to end anyway, and after my fastest kilometers, the 8th, at 3:28, Hill came up vegagatan. If it still had been vegagatan, now we ran next door and it was up and down and slängigt. No powder left in the legs and passed by 10 runners the last bit, and an additional kilometre over 4 minutes.

I headed in goals in 39:38 and the total location became 96: (a) and 11 (a) in my age group. A marked improvement since last year with almost 2 minutes and over 100 positions.

So it goes forward. The more races to do it for 40 minutes, the easier it will be. Though I will not say that it is easy to be at 90% of maximum heart rate in a mile. But the more times you do it, the more accustomed you become. I will try to push on in this heart rate of training sessions to come, so get used to the body. In particular, I shall try and press OVER threshold heart rate, to see how long you can work against the lactic acid. To lie and to section on threshold heart rate is, after all, to play safe;)

Sub 40 at Falkenberg's City race

Competition, Road running

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My second mile race in 40 minutes! Falkenberg's city race in 30-degree heat and Thunder in the air. Here is a link to the race on garmin connect: http://connect.garmin.com/activity/549856670

For the first time, it was the whole family and watch as I ran, and it was incredibly inspiring! At the same time I knew that we had decided that we would go out and eat at a restaurant in Falkenberg after the race, so it was best not to suffer the same running stomach that I got last year:)

This year, however, I had the wrist unit to help. I knew that I just had to keep me under the threshold heart rate during the first half, and just over in the second half it would be quiet. Then the time and location it it becomes.

The first kilometre went a bit too fast, 3:32, and I was pretty quick up in 160 of the pulse. I am struck by something on the tempo, and maintained the buzz around 160.  2nd and 3rd km at 3:46 pm and 3:40 and then remaining around 4 min/km. 500 m from the goal stood and greeted family, and from here and in, I pulled on a small spurt.

The feeling afterward was really good, and I recovered quickly. A quick chat with race 2: (a) in the locker room, then rushed me to the family dinner.

The upload before the race has not been optimal, I have felt rubbery in the legs after vätternrundan. It has as well been no power there, it felt like. Sure, I've been able to work out at pretty good, but it has taken 10-30 minutes before I felt that I have been able to run on. Km times have surely been ok, so that's the most sense is missing. That light feeling, when you feel you can run at the speed at any time.

Now I have been quite hard to get your heart rate up, both on entry passes and bike passes, and it has felt as if my lactate threshold has been 10 strokes under my threshold measured in the last month. But I still put people on 5 km on the course on Wednesday, and since then I've rested. If you count 8 hours a day for two days in the water park at the Skara sommarland amusement park as the rest …

 

 

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.

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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.

Vätternrundan 2014

Competition, cycling

VätternrundanSo it has taken around the Lake once again. This was only my second round, but it is strange how self cycling can differ. But I'll take it from the top.

I and CJ took lygnartåget from Gothenburg, and shared a sleeping compartment with a new pleasant acquaintance, Matthias. I had of course packed with me way too much, and rode there with 30 kg on his back. The cold that I pulled on me the night between Wednesday and Thursday had not brought with him, as soon as gotten worse despite my c-vitaminchock. The entire Wednesday night squeezed me in me oranges, grapefruit and lemons with ginger.

The bike was nyservad, so I thought that it needed to be looked at, but thought they could clean the chain, since CJ nevertheless changed the tire. Luckily, I saw a bubble on the rear deck, and inner tube that bulged out, so it is just putting on a new tire. I had not passed many mile on the deck.

05:40, we had that time, and I got up and ate breakfast at 04:00. That's when I was greeted by the wind. I knew it would blow north-north-westerly, but it would not be more than 3-4 m/s. Now it felt like 10 m/s.

The start went well, and we hung on a cluster after a mile, but was let go when they ran on too quickly. The pulse was at 90% of maximum, and I felt that it was not time to go into the wall so early. But it was downwind, so we could keep up to speed closer to 35 on 2 people anyway. After 4 miles, a new cluster together with Mattias from our compartment up and they kept more pleasant speed, so we hung on.

But after just two kilometres as they stopped to pee, and we hung on a girl and a guy who didn't hear the peloton and waited for the verdict would run caught up with us again. But we kept up the pace quite well, and after Gränna released Matthias. When Husqvarna was ikapphunna by a larger cluster with better speed, so there were lost our boosted.

But it was now the wind struck. When I looked out onto the Lake, I saw that it went white geese across the Lake, and it rolled into metre-high waves on the beaches. When the man tried to hang on to a cluster in the tail stretched it to there came a gust of wind at the wrong time to be completely cured, and not catch up again. Here it was tough, and it hung on the backs you could get.

We stopped at Fagerhult after 13 miles to stock up on water, Pee and eat bun. Long queue at energy drink, but when we came out of there, we were able to hang on to a cluster that went just right fast. Unfortunately, they stopped after a few km to pee. After 15 kilometers, a larger cluster as we hung on. The pace was high, but not cut-throat. At 18 miles, I noticed that CJ was not with anymore. He had been behind me all the time before that, so I do not know when he released. But it was jerky and. ..

I monkeyed at 20 miles when we drove on a larger cluster, and some would try to hang on. Being behind the wrong backs only seconds to lose completely, and then it was I into the wind. The speed dropped down to 25, and it felt like I was standing still. I latched onto the backs I could find that did not go slower than I, but any further speed was never. I stopped at the Aspa after 22.5 mil, and filled at the depots. Especially the buns was much needed, but it was also good to drink something other than sports drink.

I hung on some cluster every now and then, but they were either too fast or too slow, so I counted down the km for km until I would be arriving at Askersund. From here and back home so the wind would turn, and it gave a good mental vision. However, just before it became an end Station. A serious accident caused the road was blocked off, so we had to bring the bikes 8 minutes.

And once I was in front, 45 km to go, and the wind turned so Pocket I a huge mental boost. I could press and hold high speed all the way itself. Drove about cyclist after cyclist, and enjoyed. I didn't know how bad it made anymore, I just drove on. Hard up, fast, and good pace on the straights. Nice weather and the wind at his back.

I slid into the Motala at 9:46, and was extremely pleased to be able to beat my time from last year in these conditions. Shortly after crossing the finish line I heard CJ behind me, he had gone in case a button minute later, so now, we took a nice light beer and some pasta in the Sun at the finish.

Thomas and Carl-Johan

It was the last time for CJ. For my part, I shall probably check for a better bike.

Here is a link to the round on Strava: http://www.strava.com/activities/153668657/
And here at Garmin: http://connect.garmin.com/activity/520791269
And finally on Runkeeper: http://runkeeper.com/user/thomee/activity/374077694

 

Train with the infection in the body

Disease

I have read in many places that we absolutely do not train with an infection in the body. But it must of course depend on how severe the infection is. Never with a sore throat, I have also heard, but it must also depend on the type of sore throat you have.

I have had problems with tonsillitis for much of my adult life, but it has helped with penicillin, and in two days, it was over. Last fall, when I had surgery meniscus, I got an infection in the throat, of the same type as all my previous tonsillitis. But now, I was advised by the doctor to heal it out instead. And it took a week, but then it was gone.

Now I got a throat infection again, the night between Monday and Tuesday. The same feeling that I always had, a sore throat and difficulty in swallowing. But otherwise, I was not so affected. I ran a hard bike workouts in the morning, one at lunch and a simpass, löppass in the evening. I had an eye on the pulse at all times, and made sure it stayed below the threshold at all times.

Sometimes things like this over on one day, but this was a persistent thing, so on Wednesday, I felt a little out of sorts, with a sore throat. I decided nevertheless to execute a pass at lunch, and after a hard interval workout with good track of heart rate, I felt better. Strange? No. As long as I don't have a fever, and the body feels refreshed, so train me.

In fact, I have a new rule when it comes to exercise and disease-if I can go and work, then I can also work out. I am too ill to work out-I will stay in bed and cure me.