hakko's running log

[hakko]

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)

[hakko]

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!

[hakko]

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
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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.

[hakko]

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

[hakko]

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

[hakko]

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

[hakko]

It might be winter all year long? Spring is not in sight so I'm stuck in the first phase of my training program. I don't want to start doing speed work on a daily basis until the snow is gone, it seems unnecessary risky. So I keep building a strong aerobic base by doing high mileage with some tempo when the weather allows for it. Same story as the last months... not super exciting. This week: 201 km, average speed 4:26 min/km.

v 5 (201 km) (some good days, some snowy and slushy)

20150127: 13 km @ 3:47 (6 km @ 3:35) + 20 km @ 4:36 (hill jog)
20150128: 29 km @ 4:40 (tired from tempo + hills)
20150129: 12 km @ 4:19 + 23 km @ 4:14 (3x3km @ <3:50)
20150130: 26 km @ 4:18
20150131: 32 km @ 4:36 (slushy and horrible) + 13 km @ 4:13
20150201: 11 km @ 4:42 + 22 km @ 4:37 (transport jog with backpack, both directions)

[hakko]

This week was even snowier. I made the best out of it and exchanged some runs in town for trail running. Win! In fact, I spent just as much time outdoors as last week, but I accumulated 30 kilometres less. Instead, I got the joy of exploring forest covered in powdery snow, and the benefits of natural core training. Wise decision. I should take time to do this more often.

v 6 (172 km) (snowy)

20150203: 9 km @ 4:20 (felt easy and controlled) + 24 km @ 4:23 (Linnéa 3x(3+3+3+3 min), some fast running here for a change)
20150204: 19 km @ 6:03 (off road trail, hard work)
20150205: 25 km @ 4:13 (pretty hard work too)
20150206: 22 km @ 6:23 (trail, low pulse, tired legs)
20150207: 23 km @ 4:48 (long club run, relaxed) + 13 km @ 3:57 (super windy!)
20150208: 37 km @ 6:02 (trail, relaxed, pauses every hour for treats)

[silver]

jealous.

I'd love to run in those conditions.

[hakko]

silver: don't wish for it.. I've had a few amazing runs. Like off-piste skiing. You can fall over running down a hill without hurting yourself, you just roll down laughing. But we also have months of darkness, slush, pavement covered in glare ice etc. It's a constant longing for spring and summer, it's just not worth it

This week started with a long run, as usual. At the end of it, I felt stiff and weird in my left thigh. So I did easy runs Wed-Thu until it got better. Actually, an "easier" week was probably needed anyway, I just started working at my new job and it's pretty intense, I have a lot to learn. No more 200 km weeks for a while now.

I almost made up for the lost kilometres during the weekend though.

v 7 (154 km)

20150210: 24 km @ 4:18
20150211: 14 km @ 4:45
20150212: 16 km @ 4:43
20150213: 22 km @ 4:31
20150214: 24 km @ 4:26 + 19 km @ 4:01 (progressive pace)
20150215: 25 km @ 5:58 (icy run in the nature reserve) + 10 km @ 4:07

[hakko]

The snow is almost gone in town, I've been doing my miles, with some more speed work than usual. If the weather allows for it, I'll just do one more huge week before turning to the hill phase of my training program. If it comes out as planned, that would mean I've done 160 km/week on average for four months, November to February. A goal worth keeping in sight next week!

v 8 (167 km)

20150217: 8 km @ 4:48 (lunch run with colleagues) + 21 km @ 4:36
20150218: 16 km @ 3:59 + cool down
20150219: 25 km @ 4:55 (transport run with backpack)
20150220: 20 km @ 4:32
20150221: 27 km @ 4:25 (club run) + 10 km @ 3:59 (4 km @ 3:38)
20150222: 10 km @ 3:50 + 23 km @ 4:34

[hakko]

I did it! During the last four months, November-February, I've run 160 km/week on average. Now it's time to move on to the next phase of my Lydiard training program: plyometric hill training. Slightly nervous.

v 9 (160 km)

20150224: 28 km @ 4:28
20150225: 7 km @ 4:27 + 19 km @ 4:28
20150226: 22 km @ 4:14 (easy intervals with Linnéa)
20150227: 10 km @ 4:27 + 14 km @ 4:26
20150228: 28 km @ 4:07
20150301: 21 km @ 4:26 + 12 km @ 3:50

[hakko]

I just switched phase of my training program, so instead of aiming for 160 km/week, I've turned to plyometric exercises. For five weeks, my daily schedule looks like this:

Tue + Thu: 10x120 m leg speed, 3 min easy jog rest. 15 min warm up / cool down.

Wed + Fri + Sun: circuit of hill springing + 3 min easy jog + fast, relaxed running down + wind sprints + easy jog. Repeat for 1 hour. 15 min warm up / cool down.

Sat: 90-120 min easy running.

v 10 (113 km)

20150303: leg speed. 14 km @ 5:30
20150304: hill circuit. 16 km @ 5:34 + 4 km @ 5:17
20150305: leg speed. 13 km @ 6:07
20150306: hill circuit. 17 km @ 5:36
20150307: easy long run, 24 km @ 5:08
20150308: hill circuit. 18 km @ 5:15 + 7 km @ 5:10

[ninearms]

Holy crap. First week ever that I've run more kms than you. I may now retire in peace.

[silver]

Good luck with the bouncy stuff!
My club does some every Sunday, but I haven't plucked up the courage to join in yet.