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lørdag 23. oktober 2010

Kløfta-Oslo: Running towards the sun

Just south of Kløfta
Time for one of the most appreciated workouts of the week-the long run. What a joy to have hours of running ahead and nothing ells to worry about. Just empty your mind and head out. This session was planned to be of medium length-35 km/3,5 h. In addition I'd planned to train spesifically for ultra-runs. That means I'm practising cycles of 25 minutes running and 5 minutes walking. My aim is to stay between 5:30 and 6:00 when running and below 9:00 when walking. Further on I'm training on nutrition-routines. Right now my schedule is to drink every 5 minutes and eat every 30 minutes(during the walking-part).
I like to run on courses from one point to another point, or to run courses with just one loop. This time I decided to travel 35 km north of Oslo to a place called Kløfta by train and return running.
Nearby Frogner
Weather in Oslo was wonderful-sun, temperature just below zero and light wind. Kløfta is situated somewhat higher and tends to be pretty foggy. It sure was this time as well. I ran just over 20 km before the fog disappeared and the sun returned. Starting out I soon established a good running pattern that felt good. Allthough it was foggy and cold, it was very nice to be out running. I managed to stay just around 6:00 while running, but the pace while walking was between 9:00 and 10:00. That's just a matter of more consentration while starting my walking part. It's within my reach to walk below 9:00. In an ultrarun I can save lots of time by reducing the pace with 1:00. The course is pretty levelled south of Kløfta, but starts to descend a bit when approaching a small place called Leirsund. A charming place, but obviously a bit chilly outside today-just met a couple of people walking the dog. 
Kjeller-airport
I was a bit anxious to learn if my right knee was going to cause me any difficulties today. After all it's just 4 days since a nearly could walk after finishing a combined running and strength-session. However, I'd taken measures by using some support over my knee. It went pretty well. I did notice some discomfort when around 10 km was left of the run, but nothing that caused me any problems. Passing Leirsund I soon encountered a long, open stretch-Leirsundslette-before arriving at Lillestrøm. It's an excellent place to do intervalls, running, cycling and skiing. I was just out for an easy run and the stretch soon disappeared in the mist. My body felt good. I managed to follow my nutrition routines, but experienced difficulties with my hydration-equipment. I was using a camelback, but wasn't satisfied with the amount of energy-drink I was able to drink every 5 min. It seems like the valve isn't functioning adequately.
I need to correct that before my next long run. Just after Lillestrøm I passed Kjeller-a small place with a minor airport. The fog was still embracing me with all it's humidity and cold. I must admit that running in the cold is not one of my favourite activities, but with certain measures it's berable. I still felt pretty good.
Municipal border
After passing the halfway-mark I ran towards Olavsgaard and some time after that encountered the one big ascent on the course-towards Gjelleråsen. By doing that I passed from one municipal to another-Skedsmo to Nittedal. When gaining height I was finally able to welcome the sun.
Arriving in Oslo
Turning south at Gjelleråsen the sun was fully exposed as it shone rigth towards me. After a short stop due to natures call I went for the last 10 km of the run. The other part of my nutrition regime consisted of Winforce gels-one every hour. The taste was delicate-some type of coccos. I'll continue using this one, but I need to change my energy-drink. I evolved a light naseau due to the taste of the energy-drink. I'm going to to change to a different brand-maybe Winforce. Shortly after I crossed the municipal border to Oslo. The knees-both of them actually-were sligthly painful-more than just a bit discomfort, but berable.
The rest of the course went well though, but I could sense that the chill was taking it's toll-pulling more energy out of me than at higher temperatures. Anyway, I soon finished my session and felt good by pulling off another long run.
I need to take measures conserning my hydration equipment. In addition to change the type of energy drink I'm using. During this session it was obvious that I didn't hydrate properly-I was down 2 kg after the run
It was a nice course. On longer runs I just have to extend a bit-Jessheim a bit more north for 45 km, Eidsvoll for 60 km.

Tecnicals:
-Distance: 35,3 km
-Time: 3h 46m 58s
-Average pace: 6:25 min/km
-Average moving pace: 6:18 min/km
-Elevation gained: 235 m(6,7 m/km). Below 10-ok
-Calories: 2.387 kcal.
-Average heart rate(max): Not measured
-Shoes: Saucony Kinvara
-Weather: Mostly fog, daylight, -2 degrees celsius, breeze, high humidity in the air

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