hakko's running log

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Re: hakko's running log

Postby hakko » Sun Aug 31, 2014 8:20 pm

v 35 (73 km)

20140825: 5 km race prep
20140827: Hälsoloppet 10 km race. I wanted to run sub 35 minutes, and to not get carried away and burn out quickly I ran very strictly checking my watch all the time. The plan was 17.30 for the first lap, and slightly faster the second lap. It worked out really well, 17.30 for the first half, 17.25 for the second. Bummer: that didn't mean I had reached the finishing line. :( I finished with an official time of 35:23, with my watch reading 10.14 km in 3:29 min/km pace. Oh well... lesson learned.
20140828: 18 km, joined a club session but ran with a slower group than usual
20140829: 2x(400m, 30 sec rest, 800m, 60 sec rest, 300m). 3 min set rest. I can't believe how hard this was? 3:05, 3:14, 3:07, 3:03, 3:28, 3:20 min/km. During that last 800m interval everything just hurt and I couldn't force myself to go faster.
20140830: 17 km. 4:20 pace except first and last kms, it felt very relaxed
20140831: 5x400m, trying to learn running at 80s (3:20 min/km). Not very successful.. 87, 82, 85, 82, 80 sec.
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Re: hakko's running log

Postby hakko » Sun Sep 07, 2014 7:11 pm

v 36 (76 km)

20140901: rest
20140902: Runday Race Day, 3000m. 9:43! My first 3000m race ever and doing sub 10 minutes was one of my goals for this year. Very pleased to pull it off. Super even pace throughout the race, I hardly felt tired.
20140902: 8 km evening jog
20140903: 10 km easy
20140904: sick
20140905: 15km, km 5-10 at target race pace for 10 km. 3:26, 3:29, 3:31, 3:40 (hit a traffic junction), 3:35. 3:30 is hard!
20140906: 18 km mixed trail/gravel road (Fornstigen)
20140907: 6 km morning run
20140907: 2x2000m + 3x1300m, circuit in the woods. I had aimed for 5x2000 but I had no speed left at all.

Now that 3000m race is done, and went so well, it's time for 10 km specific training. Obviously, I need longer intervals and flat hills, it feels like I've lost all my previous skills. I'm sticking to a training plan but adjusting it to my club sessions.
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Re: hakko's running log

Postby hakko » Sun Sep 14, 2014 7:26 pm

v 37 (91 km)

I got sick after Runday Race Day, a bit of a fever, itchy throat and a cold. It has affected training for a while and maybe I've been too eager to get back, prolonging it. As soon as my throat's been fine, I've just jumped back onto it. This week also had to be altered but I finished off with a very positive running session in the woods where I felt strong and light. It's always fun overtaking MTB cyclists!

I've also started doing planned days, right now Mondays, instead of having "recovery runs". Actually I think it is a good idea, I don't think my body is ready yet for months of continuous training? A lesson that can only be learned from trying :)

20140909: 2x(100+200+300+400m). 100m jog rest, 200m set rest. 19, 37, 57, 1:19. 18, 37, 56, 1:22. Pretty easy and controlled but after this, my pulse skyrocketed and I aborted (had planned for 4), afraid I wasn't recovered yet.
20140910: 10 km super easy
20140911: 6 km morning jog
20140911: 5x2000m threshold, running back and forth at the hilly side of Årstaviken. Exactly what I need. 7:58/7:58/7:58 one direction, 7:48/7:47 the other. Never ran so evenly before. 19 km total with long jog home
20140912: 11 km easy trail
20140913: Plan: 10 km progressive to race pace. My stomach wasn't in shape, I had to make a quick stop at 7 km and couldn't really focus on running. :( 4:12, 4:08, 4:06, 3:58, 3:54, 3:44 (oops), 3:45, 3:39, 3:33, 3:37 (boo).
20140914: 16 km hard trail running, very positive feeling. 4:50 pace going Hellasgården-Erstavik-Hellasgården (green+blue trails, turning off for the well at the orange trail).
20140914: 6 km easy jog back home through the forest
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