hakko's running log

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Re: hakko's running log

Postby hakko » Tue Mar 18, 2014 9:56 pm

Long transport jog home, maximizing number of bridges passed. I think it was 18 km last time I measured. Around 90 minutes so it seems reasonable.
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Re: hakko's running log

Postby hakko » Wed Mar 19, 2014 9:08 pm

In just a moment, spring disappeared. -1, snowy and windy. I didn't really look forward to going outside as I could figure how everything would just be wet and miserable in town.

But then, a brilliant idea popped up. Hammarbybacken ski slope! I ran there with a head lamp, not a single person around, deep snow. Very short sight, not a single footprint at the steepest sections. Walked/ran up seven times. Interesting fact: my own footprints disappeared between the laps because it was so powdery and windy. So instead of misery, it felt like an adventure. Great run!

I think almost 90 minutes today too.
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Re: hakko's running log

Postby hakko » Thu Mar 20, 2014 9:15 pm

Long intervals with IF Linnéa

15 min warm-up jog
strength/posture exercises
1700+1700+3400+1700m, 45 sec rest
15 min jog back
the usual chit-chat
15 min jog home

A lot of fast runners around today. I felt OK for the flat parts, but as soon as we hit the stairs that are part of this circuit, I got reminded of Hammarbybacken yesterday and lost some speed. Great day! I felt like falling asleep while I was walking down to the shop afterwards to buy some fruit.
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Re: hakko's running log

Postby hakko » Sat Mar 22, 2014 7:07 pm

Fri: 10 km easy

Sat: 2h or slightly less out in the nature reserve. Somewhere in the middle, I got really tired (this week has been tough) and I sat down on a stump for a while. I wanted to cry because I was so tired and I wanted to laugh because I felt so miserable. Tove mentioned the same thing happening to her, one of the summer weeks when she was doing 200+ km per week. On one of those perfect sunny summer days she just lay down on the road for a while from being so tired in the middle of a long run. Then she got up and enjoyed the rest of it because after all, it's her own choice going through that. So I did the same, there's always some extra energy left. Then I got home and fell asleep.
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Re: hakko's running log

Postby hakko » Sun Mar 23, 2014 3:46 pm

I think my tiredness came from doing too many hard workouts in a row. It's easy to get carried away but I don't think it's clever training. So today I skipped my usual more intense long run in the nature reserve, in favor of a slow, sunny long run with very few height meters and just water for energy. Around 25 km, with a weekly sum of 120 km. Every kilometer over 100 is hard work...

v 12

20140317: 90-70-60-45-30-15-15-30-45-60-70-90 sec intervals. Two sets with 20 sec rest and 60 sec set rest. Long jog home
20140318: 18 km transport with extra bridges
20140319: 7 snowy and windy laps at Hammarbybacken ski slope
20140320: 1700+1700+3400+1700m intervals. 45 sec rest, long jog home
20140321: 10 km easy
20140322: 2h in Nacka nature reserve
20140323: 25 km easy, flat long run
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Re: hakko's running log

Postby hakko » Tue Mar 25, 2014 8:53 pm

Tue:

40 min morning jog before breakfast. So nice being out in the sun! No way I would have done a morning jog a month ago in the darkness...

Evening: short intervals with IF Linnéa. 4 x (400+400+300+200m). 45 sec rest, 2 min set rest. Uggh. I'm not a fast runner, and especially not at those short distances. The lactic acid that started hitting me during the 400m intervals.. not comfortable! Anyway, good training. Jog home as usual for extra kilometers.
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Re: hakko's running log

Postby hakko » Wed Mar 26, 2014 9:16 pm

Wed: 75 min easy transport jog. Debating with myself whether I should do flat intervals with IF Linnéa tomorrow (more fun) or hill intervals on my own (probably what I need).
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Re: hakko's running log

Postby hakko » Thu Mar 27, 2014 9:35 pm

Thu: I decided for hill intervals on my own. 3 x 3 short laps at Hammarbybacken ski slope. Easy jog down as rest, and 60 sec set rest. Quite enjoyable, I'm normally there the day after doing some other intervals, but today I had good legs. It also feels good trying to stick to the plan of adding some hill workout each week.
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Re: hakko's running log

Postby hakko » Fri Mar 28, 2014 10:48 pm

1h 40min run. Just adding kilometers. I found a new reflective tape track today out close to Fannydal, I didn't have the right shoes to run all of it, but I need to check it out later. It's out on a border of the nature reserve where I've never really been before.
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Re: hakko's running log

Postby hakko » Sat Mar 29, 2014 1:46 pm

Went out for a quick run in the forest this morning. 90 min, didn't have time to stay out longer (and honestly I was quite tired). It's pretty hard reaching 120 km per week? I have to squeeze in one more run tonight and maybe two tomorrow. Living the dream!
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Re: hakko's running log

Postby hakko » Sat Mar 29, 2014 10:16 pm

10 km late at night when I got back home. Just trying to squeeze in some junk miles.
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Re: hakko's running log

Postby ninearms » Sun Mar 30, 2014 5:48 pm

Is there a particular motivation behind the 120km/week target, besides madness?
“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 » Sun Mar 30, 2014 6:59 pm

Haha! My training philosophy right now is pretty simple. I want to improve, and I believe improvement comes from stressing the system + recovery. Plus good sleep and healthy food. Nothing new really. Throughout the winter, I've repeated three hard + one easy week. And I've just noticed from my hard weeks that there's a big difference between 100 and 120. 120 makes me wanna sleep ten hours per night and take a nap after my long runs. So instead of thinking "this week I'll aim for getting super tired" I'm thinking "this week I'll do 120 km". Because then I have something to measure against at the end of the week. It's just a threshold that I found to work well right now.

Now with spring and summer coming and a lot of races, I might change my strict training into something more playful. But I'll try to hold on to it for a little longer. I have a race next weekend (15 km with a headlamp out in the forest during the dark hours) which means a bit of tapering. So before that, I wanted to do two hard weeks in a row of 120 km each. Then when I suddenly do a mere 60 km week and start the race with fresh legs, I'll hopefully be speedy!

So, did I do my 120 km this week? Yes! First I did 90 min out in the forest, starting slow because I was still tired (as usual). Then a quick pit stop at home for energy (chocolate oat milk) and new shoes. And after that, 8 flat progressive kilometers to squeeze out the last energy from my body. It worked, I got home and fell asleep.

v 13
20140325: 40 min morning jog
20140325: 4 x (400+400+300+200m). 45 sec rest, 2 min set rest. Roughly tio extra km of warm-up + jog home afterwards.
20140326: 75 min transport jog
20140327: 3 x 3 hill sprints at Hammarbybacken ski slope (skipping the steepest section, then running to the top). Jog rest down, 1 min set rest.
20140328: 1h 40 min long run with a head lamp
20140329: 90 min out in the forest
20140329: 10 km
20140330: 90 min out in the forest + 8 flat progressive km

Now I don't have a GPS watch right now (I seriously need to get a new one), so I'm just assuming 5 min/km average pace for my slow runs and the forest. Going by that, the above sums up to 120 km. And yes, I'm tired. Mission accomplished this week.
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Re: hakko's running log

Postby ninearms » Sun Mar 30, 2014 7:42 pm

You should do longer races - the training mileage is less! :lol:

I guess when you break it down like that, and do doubles, it doesn't look as bad as there's nothing really long. I'd still be falling asleep at 3pm every day though.
“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 » Sun Mar 30, 2014 8:35 pm

I find the tiredness that comes from a three+ hour long run to be different from my two hour runs. I'm not totally broken the next day anymore, I just feel like sleeping all the time, probably to absorb the training. But I'm rarely super stiff or walk with a slight limp as I could do after my long runs in the snow last winter. I'm just tired and sleepy.

There was one week though where I started off by doing strength exercises, like frog jumping up the ski slope. Then I kept training every day for the rest of the week which meant I never really had time to recover, so I just accumulated more and more muscle soreness and it peaked maybe four days after the actual exercise. That was interesting :)

And.. there's another difference! I have zero (0!) black toe nails instead of 5 or 6 that I had last winter. So there are only pros with this new way of training :)
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