hakko's running log

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Re: hakko's running log

Postby hakko » Thu Apr 17, 2014 8:49 pm

12 more slow km tonight. I read a blog post just recently on not going all in during interval sessions because it ruins the training for the next few days. I feel like I could have written it.
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Re: hakko's running log

Postby hakko » Fri Apr 18, 2014 3:58 pm

2h 50min trail running, wearing my Merrell trail gloves. I think that will help improve my forefoot running, which in turn will come in useful as I try to become a faster 10km runner. I tried to focus on a short stride, landing below my body and staying comfortable. I only had water and two small gel blocks and I still didn't feel weary afterwards, and I didn't start stumbling and falling over at the end. (for a change)

Very enjoyable day out in the woods! And probably good exercise for my calves.

30 min walk home to avoid running on concrete in barefoot shoes.

Based on assumed pace (6:30? but I don't know), that would mean 26 km.
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Re: hakko's running log

Postby hakko » Fri Apr 18, 2014 9:46 pm

10 km easy
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Re: hakko's running log

Postby hakko » Sat Apr 19, 2014 1:21 pm

2 km
5x3x400m, 100m jog rest, 90 sec set rest
2 km

Ugh. I prefer my usual weekly schedule: intervals Tue+Thu with not-so-weary legs, and long runs Fri-Sat-Sun.

Thursday intervals wasn't really an option this week as I could hardly walk from the soreness in my thighs. Today, that soreness was finally gone, just to be replaced by sore calves instead from the barefoot running yesterday. Oh well... I got it done, and I got tired.

I do think I push myself harder when I'm not on my own though, I don't really get that adrenaline rush with no-one around. Next week = back to track with IF Linnéa.
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Re: hakko's running log

Postby hakko » Sat Apr 19, 2014 7:21 pm

"Recovery" run around Årstaviken + a little extra. 12 km. I used to race around that little bay a couple of years ago so maybe I got into race mode. At least it felt like the runners that I passed hardly moved at all. Although I doubt it that I broke any records with 110 km done so far this week.
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Re: hakko's running log

Postby hakko » Sun Apr 20, 2014 5:21 pm

Long trail run again. I think my body would have voted against this whole idea so it was a mind over matter kind of thing. I was out for 2h 30min and tried to keep low intensity, with various success. I walked up some steep hills, subconsciously started speeding whenever I saw other people and ended up in a state where I had to tell my legs to please keep moving forward. Distance is totally unknown but maybe 25 km?

I think that will do for now. New all-time-high for weekly amount!

v 16

20140414: 13 km
20140415: open training at Hammarbybacken ski slope. uphill/downhill games + core strength. 12 km
20140416: 20 km
20140417: 10 km
20140417: 12 km
20140418: 25 km trail, barefoot shoes
20140418: 10 km
20140419: 2 km + 5x3x400m (100m jog rest, 90 sec set rest) + 2 km
20140419: 12 km
20140420: 25 km trail

150 km total
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Re: hakko's running log

Postby hakko » Mon Apr 21, 2014 1:02 pm

I had an idea of taking a rest day today. But then I got invited to running Ursvik Extreme (15 km, pretty hilly) at relaxed pace, so why not? Actually I feel less stiff now after doing that. But I guess it's a bad idea doing a second session even though the weather is pretty tempting...
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Re: hakko's running log

Postby hakko » Tue Apr 22, 2014 6:30 pm

Open with training organized by Stockholms Brantaste at Hammarbybacken ski slope

I can't say I was alert today. But I think I have built up a pretty solid endurance by now, compared to the average runner? I wasn't the fastest at the short intervals, but for the last long interval, I actually was. Despite 150 km last week.

I kind of feel like doing the race now, there was one disco guy around today who would be fun to beat :)

total distance: maybe 11 km
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Re: hakko's running log

Postby hakko » Wed Apr 23, 2014 8:14 pm

Instead of running, I did a 75 min class called "CrossNature". I guess crossfit, outdoors? I find core strength training pretty boring so I had an idea of doing this regularly, to make it more of a habit. It was a little bit of fun, but not super fun.
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Re: hakko's running log

Postby hakko » Thu Apr 24, 2014 7:09 pm

Club training. 4x5x200m. 100m jog rest, 90 sec set rest. 11 km including jog there and home.

Good workout as usual, I was holding back just a little as I signed up for a 44 km trail race this Saturday. I don't plan on going all in though, I'm not prepared for such a long distance, so I'm rather thinking of it as a good long run. I think I'll enjoy the views a little more if I don't focus totally on pulse level, numbers of runners ahead of me etc.
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Re: hakko's running log

Postby hakko » Sun Apr 27, 2014 6:34 pm

Sat: Munkastigen Trail Run, 44 km

This was a "B Race", i.e I didn't really adjust my training because of it, I just ran it for fun.

I felt tired for the first 10km and thought I was up for a tough day. Probably some lately hill exercises and interval sessions explaining that.

I made a quick stop to refill my water bottle at 15 km and the pack of guys I was running with disappeared. From there on, it just got better. I decided to hunt them down, increased the pace slightly and slowly got them, one after another. At the next water stop (34 km), I passed two more guys and I think I was 6th by then.

I felt happy, increased the pace again and my GPS watch reported 4:00 min/km. It was surprising as I haven't really done any long runs (3h+) since last autumn? But I felt totally convinced that I could keep going for 10 more kilometers. I ran, and I ran. The road was poorly marked and I really hoped I was on the right track. When the road suddenly ended on a highway, I realized I was totally lost. I got irritated, turned off my watch and considered hitch-hiking back. Then I changed my mind, I was there for a long run, right? So I jogged back, and found two guys that I passed earlier on, they hadn't seen where to turn either. Pretty lousy job by the organizers, I'd say. Finally we got back on track and I saw some more guys I had passed much earlier... pretty depressing. I jogged past them, made it to the goal (position: 14th) and felt so-so.

After having a shower and some food, I learned that I won a pair of brand new shoes (La Sportiva Anakonda) in the lottery. Chit-chatted with some other runners, felt happy about how strong I actually felt after running a new distance record of 48 kms and didn't really care about getting lost. I got my long run, and a great day out in the woods, right? Next year I might do it as more of a competition, then I'll be prepared after doing this. (note to then: Salomon Sense worked out great, constant intake of sport drink was a winning concept, ask whoever comes along to bring extra bottles to avoid having to stop and refill bottles)

Sun: 70 min early morning jog. I hardly felt stiff, something felt funny about my thigh after an hour, but not enough to raise any concern (I hope).

Sun: I went out again for a jog when I got back home. 10 km, easy pace. Or was it? I passed a lot of runners, bumped into a guy from my club and he made company to slow down his long run. Then he started complaining and said we were doing 4:20 min/km? Haha. I couldn't actually tell, I had no watch. I really like how well my body seems to have recovered from the 48 km yesterday.

v 17

20140421: 15 km trail
20140422: interval training at Hammarbybacken ski slope
20140423: CrossNature session, core strength + some running
20140424: 4x5x200m. 100m jog rest, 90 sec set rest. jog there and back
20140426: Munkastigen trail run 48 km
20140427: 14 km trail
20140427: 10 km

112 km total
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Re: hakko's running log

Postby silver » Mon Apr 28, 2014 10:27 am

Sounds like a good weekend, and new shoes too :)
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 » Mon Apr 28, 2014 6:52 pm

Yeah I think the shoes will cover the cost of the weekend :) not too bad!

Today: 10 km easy transport jog home. Felt fine after the first kilometer.
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Re: hakko's running log

Postby hakko » Tue Apr 29, 2014 6:57 pm

8x1000m, 45 sec rest

I felt tired pretty much throughout the whole thing, I guess from the 48 km race this weekend? Way behind two guys (one of them turned out to be a vegetarian! yay), but still ahead of some other fast dudes. Last km in 3:19 (going downhill, though). I feel like I'm making progress.
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Re: hakko's running log

Postby hakko » Thu May 01, 2014 8:27 pm

Wed: 10 km slow

Thu: uphill intervals + strength exercises.

This is meant to be the third tough week in a row, so every day brings somewhat tired legs and it's hard to tell whether I did well or not. I'm not completely wasted afterwards, at least not enough to stop me from a recovery long run. But I was running with lactic acid from interval #2, pushing pretty hard to stay ahead of the pack of guys who'd all like to reach the top of the hill before everybody else. And I had to sit down for a little bit afterwards. That's always positive?

I guess a decent workout but not a day to remember.
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