hakko's running log

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Re: hakko's running log

Postby hakko » Mon Dec 29, 2014 1:16 pm

Christmas meant fewer long runs and less volume, the idea of another 160 km week wasn't very appealing anyway. Instead, I added blocks of speed to increase the effort level and get a bit of variety.

v 52 (142 km)

20141223: 10 km + 16 km (11 @ 4:12)
20141224: 10 km + 14 km (8 @ 4:02)
20141225: 10 km + 12 km (10 @ 3:59)
20141226: 23 km @ 4:23
20141227: 29 km trail
20141228: 20 km (5 x Hammarbybacken ski slope + some trail)
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Re: hakko's running log

Postby hakko » Sun Jan 04, 2015 9:58 pm

Summary of 2014: I've never put as much time and effort into training as I did this year. My training log says 5454 km overall which is more than 100 km/week on average.

I did well in a couple of races: sub 1:20 for the HM, sub 10 minutes for 3000m, medal achievements in a few tiny local races: Ursvik Ultra relay, Magnus Ladulåsloppet, Tynningöloppet, Musköloppet relay, Musköloppet, Bellmanstafetten relay. I was very close to running 10 km sub 35 minutes but I never did officially. :( anyway, I wouldn't have dreamed of keeping 3:20 or 3:30 pace like that at the start of this year, I think I had hardly done one single 3:30 kilometer back then? so I'm not too disappointed about it anymore.

I failed pretty hard in a few races. Kullamannen comes to mind as the worst, but I was lucky enough to get a DNF as we were told to go the wrong way by staff. Phew.

I learned that a high volume of running really pays off, but that it might be stupid to combine with intense VO2max training?

I learned that days of rest are important (for me).

I learned that swimrun is a whole lot of fun!

I learned that it's possible to do well in a long trail race, even while training every single day the whole week before. It just takes longer to get started.

I started enjoying coaching others.

I started using Strava and I changed my attitude towards always wearing a GPS watch. I think it's worth it, for being able to go back and look at old training, without putting too much effort into documenting everything manually.

I haven't started using a heart rate monitor (yet). I think I know how hard I push myself without it. Maybe I'll regret this later on.

I hope I don't lose track of having fun in 2015, and that I stay healthy and motivated!
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Re: hakko's running log

Postby hakko » Sun Jan 04, 2015 10:01 pm

Last week (v 53 - 1, 128 km)

20141230: 10 km @ 4:34 + 15 km @ 4:33
20141231: 21 km @ 4:33 + 8 km @ 4:25
---------------------------------------------------------------------
20150101: 9 km @ 4:28 + 16 km trail w/ headlamp
20150102: 1 hr sports massage + second opinion on my aching outer left calf
20150103: 15 km @ 4:08 (8 @ 3:43 = threshold)
20150104: 16 km @ 4:22 + 18 km @ 4:36 (hilly)

For the record, 75 kilometers goes into 2015.
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Re: hakko's running log

Postby hakko » Sun Jan 11, 2015 8:26 pm

v 2 (200 km)

Last week was "easy" (128 km.. it wasn't until recently that label was appropriate here).

I started this week aiming for 160-170 km and did a reasonably high volume pretty early on during the first weekdays. Around Friday, I realized I might as well go for 200 to give myself a challenge. So I did. This included sleeping a whole lot and a promise to abort if I felt sore/about to get injured. Actually I never did, some runs were a bit uninspired and I wasn't super tempted to get out as the snow got deeper. But most of it was fine, I never decided in advance for a certain pace, I just allowed myself whatever felt about right. I'll do less volume next week, it'll be interesting if 150 km from here on will feel like a low volume.

The current plan is just a few more weeks of high volume before turning to the hill phase of my training program.

20150106: 17 km @ 4:26 (including 35 min fartlek with C-J) + 20 km @ 4:26
20150107: 10 km @ 4:33 + 16 km @ 4:22
20150108: 7 km @ 4:47 + 21 km @ 4:26
20150109: 25 km @ 4:14 + 12 km @ 4:16
20150110: 25 km @ 4:46 + 12 km @ 4:13
20150111: 22 km @ 4:33 + 13 km @ 4:17
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Re: hakko's running log

Postby hakko » Sun Jan 18, 2015 9:30 pm

This week has brought Swedish winter upon us, not the happy kind with fluffy snow but rather glare ice with melted water on top. :( I misjudged some runs and tried wearing racing flats, bad idea.. for other runs, I correctly decided for Icebugs and that is not much fun either, running on concrete. Pretty crappy week.

One good workout with C-J & A, 20 km partly slippery / partly perfect, I was holding back for 15 km before letting go, 20 km average pace below 4 min/km is fine! Everything else was just boring work to reach a decent amount of training, which I actually did. Hooray!

v 3 (175 km) (icy)
20150113: 17 km @ 4:56 + 14 km @ 4:44
20150114: 30 km @ 4:58
20150115: 25 km @ 4:53
20150116: 16 km @ 4:23
20150117: 20 km @ 3:56, 3 km @ 4:38 + 15 km @ 4:40
20150118: 12 km @ 4:27 + 23 km @ 4:23
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Re: hakko's running log

Postby hakko » Sun Jan 25, 2015 9:44 pm

The 10th week of my Lydiard training program just ended. More than 1600 kilometres of running since it started. I had planned to move on to the next phase (five weeks of hills), but I'm in a bit of doubt. It's snowy, and the weather forecast indicates temperatures going as low as -16 C next week. I'm not really up for doing intense hill workouts, based on that? I guess I better wait for spring to come.

I had a few good sessions this week. An awesome one in the nature reserve, covered in deep powdery snow. A surprisingly easy tempo run, 10 km progressive pace just below 38 minutes. 2 hr workouts almost every day. Most of it was snowy which made the pace slower.

v 4 (181 km) (snowy)

20150120: 27 km @ 4:23
20150121: 7 km @ 4:49 + 22 km @ 5:16 (fartlek with an excited pit bull terrier)
20150122: 26 km @ 4:39 (included 60 min progressive)
20150123: 20 km @ 5:46 (trail) + 13 km @ 4:49
20150124: 22 km @ 4:57 + 10 km @ 3:48
20150125: 32 km @ 4:33
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