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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Re: hakko's running log

Postby hakko » Sun Sep 21, 2014 12:01 pm

Still working with 10 km road races as primary focus. Ideally, I'd like to do quite a lot of km's at target race pace right now. But the sad truth is I'm not exactly there. I think a 10.000m track race would be fine (?), but I'm not handling hills, 90 degree turns etc yet. So that's what I'm working with as key exercises! I have three more weeks before next race, at least I'm recovered from the cold and fever now and doing my best to get in shape.

v 38 (108 km)

20140916: 12x1000m threshold, 60 sec rest. Trying to resemble a race so running from A to B with hills, bridges etc. Avg pace: 3:39 with heavy fluctuations. 20 km total
20140917: 10 km recovery
20140918: 4x2000m hilly, 60 sec rest. High intensity from start, building up lactic acid = slower and slower pace. 3:30, 3:45, 3:46, 3:52. 20 km total
20140919: 8 km morning jog
20140919: 10 km @ 4:03 min/km. Unnecessary fast. 13 km total
20140920: 10 km trail + 5 km home. 5/km + 4:30/km which is also a little faster than ideal.
20140921: 8 km + 3 km race pace + 8 km. 4:40, 3:33, 4:21 min/km. The first km at race pace was hilly (Strava says effort level 3:14/km) and killed me, as usual.

A good training week, now I just wish I got a little faster. :)
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Re: hakko's running log

Postby ninearms » Sun Sep 21, 2014 1:07 pm

You don't like low intensity training, do you?
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Re: hakko's running log

Postby hakko » Tue Sep 23, 2014 9:00 am

I definitely prefer high intensity training, however, I'm aware of the benefits of low intensity training. :)

As I'm aiming for a 10 km PR, I'm adjusting my training for that. I think of this summer as base training, with high mileage (~120 km/week) and lower average speed. After that comes a few weeks of speed training, followed by (right now) a block of specific training with lots of kilometers at target race pace.

So at the moment, I'm doing fewer miles and more high intensity training than usual, hoping that the summer preparation will allow me to do so without getting injured. Last week I did 25% of my training (12+8+3 km / 108) at high intensity.

When the race season is over, though (in a month or so), I might switch back to Lydiard training with lots of miles again. Something like this: http://www.runnersworld.com/race-traini ... 8-weeks-pr
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Re: hakko's running log

Postby hakko » Sun Sep 28, 2014 7:06 pm

This week, I stuck to my program. No overly fast distance runs just for fun. Discipline, purpose, focus, etc. And it worked!

v 39 (83 km)

20140923: 6 km morning jog
20140923: 15x200m hill variation, 90 sec easy jog down. 14 km total
20140924: 6 km recovery
20140925: Key workout. 12x1000m, 60 sec rest. Target pace: 3:30, average pace: 3:30. I started too slowly though and increased the pace half way through. 3:36, 3:36, 3:33, 3:32, 3:30, 3:32, 3:27, 3:29, 3:29, 3:29, 3:24, 3:25. 18 km total
20140926: 10 km recovery
20140927: Long run, 18 km with 4 km race pace. 8 km @ 4:55, 4 km @ 3:30, 6 km @ 4:45. 3:29, 3:29, 3:25, 3:37. The hills during the second kilometer killed me
20140928: 10 km trail running. Too easy as I was out running with two fellow vegans. But whatever. Distance record for one of them makes up for that!
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Re: hakko's running log

Postby silver » Mon Sep 29, 2014 2:24 pm

Good week!

..and helping infect someone with the running bug: double points :)
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: hakko's running log

Postby hakko » Sun Oct 05, 2014 3:56 pm

Recruiting more vegan runners should give triple points :) but actually it's very rewarding coaching others! I guess you know from your own family. I think it's as much fun seeing my friends making progress, as reaching my own goals.

This week was tapering as I'll do another 10 km race next weekend. Not a lot of chances doing sub 35 left now! Overall, it felt positive even though I screwed up 2/3 key exercises...

v 40 (60 km)

20140930: 8x1000m, 45 sec rest (I had planned for 10x1000). Average 3:24 min/km. The usual story: I ran with my club, one guy started way too fast and I wasn't smart enough to let him go. 3:19, 3:19, 3:23, 3:21, 3:24, 3:25, 3:29, 3:27. 13 km total
20141001: Coaching vegan runner K. 6 km recovery
20141002: 8x500m, 60 sec rest (I had planned for 10.. doh!). Average 3:09 min/km (??). 3:28, 3:12, 3:10, 3:12, 3:08, 3:00, 3:00, 3:02 min/km. I wonder if my GPS got confused by running around the block.
20141003: 8 km recovery
20141004: 10 km easy
20141005: 4 km + 5 km @ 10 km race pace + 5 km. 4:18, 3:31, 4:15. Finally I understood how to run an even pace. The three first kms were windy and rainy, I stayed at the right pace before I turned 180 degrees and increased the pace. With 250m to go, the road was blocked and I lost crazy amounts of time. 3:29, 3:33, 3:29, 3:24, 3:45 (!!) It looks much worse than it was, I actually felt fine for the last km too.

End of preparations, now it's just an easy week before racing!
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Re: hakko's running log

Postby silver » Mon Oct 06, 2014 7:07 pm

You're looking in good shape to hit 35 mins exactly!

Enjoy your 'down' week :)
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: hakko's running log

Postby hakko » Sun Oct 12, 2014 7:02 pm

OK I still have sub 35 on my bucket list :(

The race Hässelbyloppet is pretty crowded from the start and I just went with the flow, I couldn't really choose my own pace until after two kilometers? I passed the first easy 5 km at 17:05 (according to my watch) or maybe 17:15 (official time). I remember thinking something like "run smart now" and I think I subconsciously slowed down, without actually realising how much. So I lost a lot of time at km 6-8 before coming back to the planned race pace for the last 2 km. Finished in 35:07 :( with a new PR for the 5k, I think… not what I wanted today!

v 41 (61 km)

20141007: 12x300m easy, 60 sec rest. 9 km total
20141008: 3 km coaching vegan runner K (I supervised and she did most of the job)
20141009: 3x1000m easy, 2 min rest. 3:23/3:26/3:23. 8 km total
20141011: 5 km easy with some final strides
20141012: Hässelbyloppet 10 km race. #51/5000, 35:07. (3:24, 3:19, 3:26, 3:27, 3:31, 3:33, 3:36, 3:39, 3:28, 3:29)
20141012: 18 rainy km as I still felt fresh? 4:33 min/km
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Re: hakko's running log

Postby hakko » Sun Oct 19, 2014 7:55 pm

Because I failed at sub 35 last week, I immediately signed up for another race in late October. I don't know if it's clever or not, maybe I should just do another hard month or two of training before trying again. But winter is coming up and there aren't so many races to choose from… So this became some sort of in-between week, with focus on collecting height meters at higher speed than usual.

v 42 (63 km)

20141014: 8x800m uphill, jog rest down. Lap times: 3:20, 3:22, 3:21, 3:21, 3:21, 3:21, 3:17, 3:15. 17 km total
20141015: 5 km easy, coaching K
20141016: (1+1+2+1)x1700m. Club session with Linnea. Slightly faster each lap!
20141018: Ida's Birthday Party Race. Fun and hilly! I did 4 km at moderate speed + 3 km hard running.
20141019: 16 km slow social trail running with Linnea.
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