Run Distance: 20.65 km
Run Time: 2:06:54 min
Meters gained: 162
Meters lost: 163
2 runs logged
Well, not an ideal week, though it is difficult to log my runs from the soccer training when the the runtastic app doesn't work and it is difficult to get a exact distance and time when you do intervals. I guess I did four or five on tuesday on a 30 min. interval session with God knows how many during playing. Though I did run for almost an hour then. On a synthetic pitch. Which, for the second time in a row, didn't go well for my lower calf. This time it was my left achilles.
I had to take Wednesday off because of that and taped my leg for thursday when I lead two groups of the soccer kids to some stair running, I did two 30 min session taking it easy with first group since I didn't want to aggravate the leg. I did get carried away with the second group and ended up doing a few sprint duels with them. It was fun, but I really felt my hamstrings on friday so I struggled through a sluggish 10K. They felt thight and I generally felt wooden and slow.
Today I skied about 6 K's which was quite an effort because of poor technique and not being used to skiing. A great exercise and I'll feel my shoulders and triceps tomorrow. After that I spent most the soccer training using the vocal chords with only a few minutes joining the kids on the warming up and cooling down.
Then I had a meeting in the city centre and thought I'd squeeze in a run. I ran the same route as friday, but this time I was flying. But after the meeting my lower calf felt raw and fearing a strain I walked most of the 2 K's back.
Hopefully I'll get more mileage next week, I'm aiming for a 60K week and hopefully I'll get some good long runs on Wednesday, Saturday and Sunday. perhaps 15, 15 and 20, because I think I'll get 10 K's in the training on Tuesday and Thursday.
Sunday, 15 January 2012
Saturday, 14 January 2012
Goals for 2012
Fredrikstadsløpet 25.03.2012 Fredrikstad 21.1k Road
Påskemaraton 09.04.2012 Drammen 42k Road/gravel path
Nordmarka Skogsmaraton 15.06.2012 Oslo 42k Trail
Ulvådalen Ultra 12.08.2012 Elverum 51k Trail
Helteløpet 08.09.2012 Rauland 21k Road
Oslo Maraton 22.09.2012 Oslo 21 k Road
Nordmarka Ultra Challenge 29.09.2012 Nordmarka 82k Trail
I guess it's easy to tell that Normarka Ultra Challenge is the main focus for this year. It is a milestone and a real challenge. Even though theres a quite few races this year, in fact, there are more races this year than I've ever done. Which, to be honest, isn't a lot. The reason it is my focus is that it is totally different from the the roadrunning I've been doing. I'd like to get out more on the trails, considering how blessed we are with forests just a few beer bottle throws away.
Yes, Born to Run did inspire me to aim for an ultra and go minimalist. After reading up on Scott Jurek and Anton Krupicka I've finally gotten some minimalist shoes and started to work on my foot-strikes. It is liberating as it focuses more on the enjoyment of running. Since I finished the Marathon I originally thought of doing a couple each year, with New York or maybe even Boston as goal further down the line. Perhaps the thought of only being able to improve my own records at the same distance and my preoccupation with training plans made me loose some inspiration. It really wasn't just to put on my shoes and go for a run when I felt like it, it had to fit in the plans and have specific reason.
Now I just need to step out, run for an hour or two, keeping a decent pace and exploring my surroundings.
But it is 80 k's. I need to train. A lot. So I've found a good many races to getting the mileage and race experience in. The Fredrikstad half is ideal for starting the tapering for the Påskemaraton here in Drammen a fortnight later. That marathon is one that I've wanted to do for a few years, and this year there's nothing stopping me. Even though it is a looped course, it is, almost literally, in my backyard.
A couple of months later I'll get my first crack on a trail race, a full marathon no less, in the woods outside Oslo. It is a big event and I'm really looking forward to that, especially since it's opportunity to get to know the area of the Ultra.
In august I get my first Ultra in Elverum, which is a 50K trail race. Unfortunatly I really haven't found out much about it yet, but it's timing and distance is ideal. Hopefully I'll learn a lot from that experience for the main event.
After that there's Helteløpet in Telemark, which I really loved two years ago, I broke my half marathon time with 15 minutes and the nature was spectacular. I really should have done it again last year. Hopefully I'll get some more Bar Runners to run with me this year. It will be a blast.
I got the Oslo Half in as tentative one, because I'm not sure if a Marathon just a week before the Ultra is a good idea. I'm not even sure if I want to do the half, but it's the biggest running event in Norway and a great day out for runners.
Then there's the challenge of my life. It will be hard, I have no illusion about that, but I'm confident that I'll finish. It will take every ounce of willpower and a few hundred kilometers of training. When I finish that, a whole word will open up. The Comrades in South Africa, a few 100 milers in the states, the UTMB, Trondheim-Oslo, who knows? I guess that even though how unrealistic all of these races sound, I know it can be done. I mean, I really would never have thought about finishing a marathon three years ago, but here I am. Step by step I'll get there. This year NUC, next year the Comrades, after that Leadville 100 or one of the others in the states.
But first a quick run before a beer drinking interval session.
Påskemaraton 09.04.2012 Drammen 42k Road/gravel path
Nordmarka Skogsmaraton 15.06.2012 Oslo 42k Trail
Ulvådalen Ultra 12.08.2012 Elverum 51k Trail
Helteløpet 08.09.2012 Rauland 21k Road
Oslo Maraton 22.09.2012 Oslo 21 k Road
Nordmarka Ultra Challenge 29.09.2012 Nordmarka 82k Trail
I guess it's easy to tell that Normarka Ultra Challenge is the main focus for this year. It is a milestone and a real challenge. Even though theres a quite few races this year, in fact, there are more races this year than I've ever done. Which, to be honest, isn't a lot. The reason it is my focus is that it is totally different from the the roadrunning I've been doing. I'd like to get out more on the trails, considering how blessed we are with forests just a few beer bottle throws away.
Yes, Born to Run did inspire me to aim for an ultra and go minimalist. After reading up on Scott Jurek and Anton Krupicka I've finally gotten some minimalist shoes and started to work on my foot-strikes. It is liberating as it focuses more on the enjoyment of running. Since I finished the Marathon I originally thought of doing a couple each year, with New York or maybe even Boston as goal further down the line. Perhaps the thought of only being able to improve my own records at the same distance and my preoccupation with training plans made me loose some inspiration. It really wasn't just to put on my shoes and go for a run when I felt like it, it had to fit in the plans and have specific reason.
Now I just need to step out, run for an hour or two, keeping a decent pace and exploring my surroundings.
But it is 80 k's. I need to train. A lot. So I've found a good many races to getting the mileage and race experience in. The Fredrikstad half is ideal for starting the tapering for the Påskemaraton here in Drammen a fortnight later. That marathon is one that I've wanted to do for a few years, and this year there's nothing stopping me. Even though it is a looped course, it is, almost literally, in my backyard.
A couple of months later I'll get my first crack on a trail race, a full marathon no less, in the woods outside Oslo. It is a big event and I'm really looking forward to that, especially since it's opportunity to get to know the area of the Ultra.
In august I get my first Ultra in Elverum, which is a 50K trail race. Unfortunatly I really haven't found out much about it yet, but it's timing and distance is ideal. Hopefully I'll learn a lot from that experience for the main event.
After that there's Helteløpet in Telemark, which I really loved two years ago, I broke my half marathon time with 15 minutes and the nature was spectacular. I really should have done it again last year. Hopefully I'll get some more Bar Runners to run with me this year. It will be a blast.
I got the Oslo Half in as tentative one, because I'm not sure if a Marathon just a week before the Ultra is a good idea. I'm not even sure if I want to do the half, but it's the biggest running event in Norway and a great day out for runners.
Then there's the challenge of my life. It will be hard, I have no illusion about that, but I'm confident that I'll finish. It will take every ounce of willpower and a few hundred kilometers of training. When I finish that, a whole word will open up. The Comrades in South Africa, a few 100 milers in the states, the UTMB, Trondheim-Oslo, who knows? I guess that even though how unrealistic all of these races sound, I know it can be done. I mean, I really would never have thought about finishing a marathon three years ago, but here I am. Step by step I'll get there. This year NUC, next year the Comrades, after that Leadville 100 or one of the others in the states.
But first a quick run before a beer drinking interval session.
Saturday, 17 December 2011
A new start
Well, it has certainly been a long time since my last entry and a whole lot has happend. I finished the Oslo Marathon in 3:59:26, running for my life the last 500 meters when I realized that I could get under the magical four-hour mark. It was pretty emotional when I crossed the line. And of course I had a few beers at Pavarotti afterwards and I donated the medal to the Bar.
After that I kinda lost interest in running, or I had trouble getting back at it, because I had a rather long wishlist of different races I wanted to compete in, but after a few weeks of resting I struggled getting back at it.
As the year of 2011 I got on and off running, following personal and national heartaches; I guess the running followed the ups and downs of the year. And there were many.
When the fall came, I had added a job as assistant coach for youth team in football and getting a couple of gigs in City council comitees to my already packed calendar. At first I felt that I had enough obligations that it would be hard to get good mileage during the week. Though for a period I managed to get few K's a week, but no way near enough.
So winter has arrived and after having my mind blown away by the truly inspirational book Born To Run by Christopher McDougall I'm back on track.
I had a sensational run on monday where I emphesized on getting a good front foot strike and proper form. The K's went passed and I really enjoyed myself on the icy roads without any idea where I was going. Suddenly I decided I was going for a real climb up the hill to the forrest edge and I flew up. The smile got wider for every vertical meter. I felt full of energy and kept going until I realized I had to get back to home since it was pretty late in the evening.
It was my first Runners High in quite some time and I knew I wanted to feel that again. So here's to new start.
Friday, 6 August 2010
Date: 08/05/2010 1930 AM
Type: Run (Easy)
Distance: 9.67 km
Time: 1 hr 00 min 00 secs
Average pace: 6:12 min/km
Route: 0508
Shoes: Asics
Ran (easy) 9.67 km in 60 min 00 sec @ 6:12 min/ pace, weather was overcast, temperature around 17 degrees, 60 min easy run with a backpack. First full run with out shin-taping and they felt good, though my left knee is a wee bit troubling. I might have to tape it for the next run.
Thursday, 29 July 2010
Work out info Thursday 290710
Date: 07/29/2010 AM
Type: Run (Tempo run)
Distance: 6.72 km
Time: 0 hr 36 min 07 secs
Average pace: 5:22 min/km
Route: 2907
Shoes: Asics
Bar Runner
Ok, after suggestions from colleagues/fellow drinkers from the mighty fine bar Pavarotti in Drammen, Norway, I've decided to keep them posted on the progress in my preparation for my first marathon ever.
That's right, I'm doing it this autumn in Oslo. I'm excited. And really nervous. Because this gang of regular drinkers and excessive drunkards will rip me a new one if I fail to do what my loud mouth is certain I can do.
It was an idea conceived in a haze of beer, and probably some rum, last year. An English gentleman and frequent patron of the establishment revealed that he ran 3-4 half marathons a year, to my slight disbelief. So of course the former football(soccer) player had to come with an alcohol-induced boast and volunteer to run with him on the next one.
After nursing a headache and a slimmer wallet, the only memory that was left from that night at Pavarotti Bar was the promise to run a half marathon that coming autumn.
Since the frequent english patron smoked quite heavily, was 40ish and, well, being a regular customer to a bar - with all the implications that brings to mind - I thought, "If he can do that, then sure as hell I can do it too."
So with all the beer going out of my system I went out and bought new running shoes to put my money where my idiotic big mouth was. After many grueling and nipple-burning miles later I finished the half marathon in 2:05:17, not bad, but with lots of room for improvement. Even though I was aching like I have never ached before I knew I had a new obsession along with beer, rum and all that is good - and that I would definitely do another one. Maybe a full one.
So heres to promises kept and beer-fueled tales long forgotten: I'm doing the full marathon this year. For Aass beer(pronounced Os, not, well, you know;) and Drammens best bar, Pavarotti. For love, for God, for King and Country... I'll try to keep you posted on the progress and will be grateful for any well-wishing, ideas, advices or feedback.
Skål!
Oh, and of course, causes, sponsors or even slogans -especially funny ones - would be cool...
That's right, I'm doing it this autumn in Oslo. I'm excited. And really nervous. Because this gang of regular drinkers and excessive drunkards will rip me a new one if I fail to do what my loud mouth is certain I can do.
It was an idea conceived in a haze of beer, and probably some rum, last year. An English gentleman and frequent patron of the establishment revealed that he ran 3-4 half marathons a year, to my slight disbelief. So of course the former football(soccer) player had to come with an alcohol-induced boast and volunteer to run with him on the next one.
After nursing a headache and a slimmer wallet, the only memory that was left from that night at Pavarotti Bar was the promise to run a half marathon that coming autumn.
Since the frequent english patron smoked quite heavily, was 40ish and, well, being a regular customer to a bar - with all the implications that brings to mind - I thought, "If he can do that, then sure as hell I can do it too."
So with all the beer going out of my system I went out and bought new running shoes to put my money where my idiotic big mouth was. After many grueling and nipple-burning miles later I finished the half marathon in 2:05:17, not bad, but with lots of room for improvement. Even though I was aching like I have never ached before I knew I had a new obsession along with beer, rum and all that is good - and that I would definitely do another one. Maybe a full one.
So heres to promises kept and beer-fueled tales long forgotten: I'm doing the full marathon this year. For Aass beer(pronounced Os, not, well, you know;) and Drammens best bar, Pavarotti. For love, for God, for King and Country... I'll try to keep you posted on the progress and will be grateful for any well-wishing, ideas, advices or feedback.
Skål!
Oh, and of course, causes, sponsors or even slogans -especially funny ones - would be cool...
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