hakko's running log

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Re: hakko's running log

Postby hakko » Tue Apr 01, 2014 7:30 pm

Race week! This weekend there's a competition called Ursvik Ultra. Some people run 5x15km, some run 3x15, and a small handful run it as a relay race (1x15km for 5 people). And it's extra fun because it's in the middle of the night.

My plan is to participate/organize a relay team for IF Linnéa. Hopefully I'll run 1x15km but there's always a risk of somebody not showing up / getting injured (that just happened) so then I might need to run 2x15km. But 1x15 would be much more fun.

Anyway, that also means tapering to get in shape. Today I was out running maybe 5 km + 6x800m hilly + 5 km. The hilly laps together with IF Linnéa to activate some uphill muscles but without getting super tired. I felt terrible at first but then I got faster.
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Re: hakko's running log

Postby silver » Tue Apr 01, 2014 9:16 pm

Enjoy! It sounds like a blast.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk

Strava-https://www.strava.com/athletes/2077466
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Re: hakko's running log

Postby otso » Wed Apr 02, 2014 6:34 am

[quote="hakko"]Race week! This weekend there's a competition called Ursvik Ultra. Some people run 5x15km, some run 3x15, and a small handful run it as a relay race (1x15km for 5 people). And it's extra fun because it's in the middle of the night.

My plan is to participate/organize a relay team for IF Linnéa. Hopefully I'll run 1x15km but there's always a risk of somebody not showing up / getting injured (that just happened) so then I might need to run 2x15km. But 1x15 would be much more fun.

Anyway, that also means tapering to get in shape. Today I was out running maybe 5 km + 6x800m hilly + 5 km. The hilly laps together with IF Linnéa to activate some uphill muscles but without getting super tired. I felt terrible at first but then I got faster.


Neat! That race looks pretty tough.
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Re: hakko's running log

Postby hakko » Thu Apr 03, 2014 8:13 pm

I'm pretty excited about the Ursvik race! We have a strong team, I was worried about the guy who got injured but luckily I found a stand-in. Now we have three team members (out of five) who recently did low 36:XX times in a 10 km race. If everything goes well, we might kick some ass! But we might also fail miserably, hence the nervous feelings mixed with excitement...

Today I went out running 9 km. Didn't have a watch but it felt like crap. Sometimes it just does.
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Re: hakko's running log

Postby hakko » Sun Apr 06, 2014 6:14 pm

We did it! No team member overslept, no-one got injured, and only one transition failed slightly (not mine). :)

And so, we completed the relay race in a #1 position. Victory!

Now this is like winning the local 5km fun run when there's a half marathon in town attracting all the fast runners. So I don't really feel like a hot shot because of it. But it's enjoyable nonetheless! Especially since running is often such an individual sport, being a team and sharing the experience is great for a change.

Our lap times were 1.21, 1.14, 1.07, 1.06, 1.04 (that's me!). The male winner who did 5x15km averaged his laps in 1:15. Pretty crazy.
I'm glad I took the initiative and organized a small team for our club. I'm glad I got to run 15 km in a dark forest with a head lamp. I'm glad I did the fastest lap out of all runners, I must admit there's some prestige involved in that.

Went home, slept a few hours, had breakfast, went out for a recovery run.

Ended up doing 2.5 hours out in the forest, at low speed. My legs are so broken by now. No pain, just very sore. Mmm!

---

v 14 (planned rest/race week)
20140401: 5km + 6x800m hilly + 5km
20140403: 9km
20140406: 15km race pace in Ursvik Ultra relay (hilly, mixed trail / jogging track). 1:04:43
20140406: 2h 30min, mostly trail, some flat parts for getting home

That should add up to 60-65 km? I think that was a good idea after doing 120 km two weeks in a row.
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Re: hakko's running log

Postby silver » Mon Apr 07, 2014 2:26 pm

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

http://www.thesilverman.co.uk

Strava-https://www.strava.com/athletes/2077466
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Re: hakko's running log

Postby hakko » Tue Apr 08, 2014 9:00 pm

Thanks :) I used the elevator yesterday, my legs didn't appreciate walking down stairs. Today they felt better so I decided to send them back to the land of soreness. Ran to Hammarbybacken ski slope and did 3x3 runs to the top with 60 sec set rest. Maybe 500 height meters, who knows.

At first, I had to jog down backwards to save my legs. It probably looked a bit ridiculous but I think I was only spotted by two hares and a deer.
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Re: hakko's running log

Postby ninearms » Wed Apr 09, 2014 8:19 am

lol. Gotta love stairs with ruined legs! I've been going up and down sideways to avoid having to bend both legs.

A little present for you, given to me by Team GB 24hr runner Robbie Britton:

"...always worth sticking a tough continuous hills session in, you only need a 45-60 second hill and then you attack it, up and down, for set intervals (say 5 x 5 minutes) and for those 5 minutes you push hard up and down the hill. Then take 90 second jogged recovery and repeat."
“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 » Wed Apr 09, 2014 8:35 pm

Thanks coach! That sounds like something I'd enjoy. I need to get a new GPS watch, and I should really get one that can be programmed to beep at a custom time program. Like 5x5min + 90 sec rest. That would introduce a whole lot of new intervals to my training! Right now I only do it with somebody else present, watching the time and blowing a whistle.

Today: woke up groggy and felt sick. Stayed at home, slept until afternoon and it seemed to work. I even dared to go out for a slow 10 km evening jog.
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Re: hakko's running log

Postby hakko » Thu Apr 10, 2014 7:22 pm

Interval training with IF Linnéa

5.5 km warmup
7x(400+300+200+100m), 100m jog rest, 90 sec set rest
2.5 km jog home

Good disposition, steady pace with an increase the last two sets. During the last set, I couldn't distinguish if it was my thighs, my quads, my breathing etc that was holding me back, everything was on a red warning light signal at the same time.
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Re: hakko's running log

Postby hakko » Fri Apr 11, 2014 8:44 pm

15 km fartlek

I don't think I produced any impressive times today, I was pretty tired from trying to keep up with our trainer yesterday (he has done a sub 1.15 HM in the past so it's not an easy task)
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Re: hakko's running log

Postby hakko » Sun Apr 13, 2014 9:04 pm

Pretty crappy training weekend. I went to TEC (Täby Extreme Challenge) to support a fellow vegan runner attempting to run 16 miles (161 km). I was supposed to do 4x10km as a pacer. Sadly, I only got to do 2 of those laps at a pace that wasn't running most of the time. We left with a DNF after 110 km and I got to sleep at 7.00 Sunday morning. At least, I must have lost some body fat from freezing constantly for ten hours or so...

Sunday, I had an idea of squeezing in all the miles that I hadn't done so far but then I changed my mind and decided for quality training instead. I did 25 km, first 1h 20min at 4:15-4:20 pace and then a slow jog home.

v 15

20140408: 3x3 uphill intervals at Hammarbybacken ski slope, 60 sec set rest
20140409: 10 km
20140410: 5.5 km + 7x(400+300+200+100m), 100m jog rest, 90 sec set rest + 2.5 km
20140411: 15 km fartlek
20140412: 2x10km at ultra (slow) speed
20140413: 25km (19 fast + 6 slow)

97 km including the ultra
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Re: hakko's running log

Postby hakko » Mon Apr 14, 2014 8:50 pm

13 km transport jog
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Re: hakko's running log

Postby hakko » Tue Apr 15, 2014 7:37 pm

Open training organized by Stockholms Brantaste (they have a race in Hammarbybacken ski slope in late May).

A mix of uphill games and core strength. I doubt it that I can lift my arms above my head tomorrow. I got a little bit inspired, core strength would be fun.. but I don't like the idea of extra weight on my upper body. But maybe it's possible getting stronger without getting heavier? Or maybe the core strength makes up for the extra weight so that my running still improves from it? Who knows.

Anyway, some kilometers logged. Maybe 12, mostly from running there and back.
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Re: hakko's running log

Postby hakko » Thu Apr 17, 2014 2:47 pm

It's ridiculous how sore I am right now. I expected dead arms. Check, I struggle taking my shirts off. But I also did some hard down hill running this past Tuesday and it killed my legs. I feel like I've done a marathon.

So while I'm waiting for that to go away, I'm not even attempting any hard exercises.

Wed: 1h 50min, really slow. Maybe 20 km.
Thu: 10 km. also slow and stiff.
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