Final preparation for Bislett 24h race

http://ultraraces.blogspot.com/2010/11/preparing-for-bislett-24h-race-iii.html

Endurance session: ultra-pace

Well then..final session before the race. The big question is..Am I ready for Bislett 24h? I feel pretty fit besides my knees. They've improved, but I'm not satisfied. However, I've decided to go for it. If it turns out I wont be able to run all the way I can always walk! I can cover 160 km by walking at 9 min/km for 24h.
My schedule is still 18 minutes pr cycle of 4 laps of running and 1 lap of walking. If I have to increase the number of walking laps so be it.
I can feel some pain in my right knee, but nothing to worry about if it doesn't get worse. I'll bring ice, support and a strong willpower.


Tecnicals:
-Laps: 18
-Distance of one lap: 546 m
-Distance, total: 9,83 km
-Time: 1h 0m 20s
-Average pace: 6:08 min/km
-Ultra pace: 5:30 min/km
-Walking pace: 9:09 min/km
-Elevation gained: 0 m
-Calories: Not measured
-Average heart rate(max): Not measured
-Shoes: Mizuno Wave Inspire
-Weather: Not relevant-inside

Weakly report: 46/10

Maridalsvannet-Oslo

I've runned less this week than planned. That's fine right now. The injury in my knee(s) will be a work of a longer period to get rid off, I guess. The shoes doesn't seem to pay off in terms of reducing the pain. What does work is rest and ice. In addition I've started to do some stretching for the hamstrings three times a day. Even more I've scheduled some strenght-exercises for the hamstrings that doesn't involve bending of the knees. I think the right thing to do is to schedule a 4-6 week period of low-volume, light strength-training, more cross-training, intensive use of stretching and ice, and strenght-training specifically for the hamstrings. The big question is whether I do this before or after Bislett 24h race. If I do it afterwards I'll have a 5 weeks period available to work on getting rid of my knee-injury. That should be sufficient.
That means I'll be back on regular training schedule first thing in January next year.
One more measure when it comes to getting rid of my knee-injury is orthotics.

Technicals: 

1. Total amount of training since 1th of January: 
290,5h/ 7,3h pr week(Running: 224,3h/2.072,7 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 10th of Oct: 
44,2h /7,4h pr week (Running: 29,6h/ 269,9 km) 
Verticals: 2.051 m( Running: 1.916 m) 

3. Total amount of training this week:
6,4h(Running: 2,9h / 15,6 km)
Verticals: 0 m(Running: 0 m) 

4. Body weight: 73,1 kg
(Saturday morning) 

5. Shoes:
-Mizuno Wave Inspire(purchased 6.11.10)               :  66,2 km
-Addidas Supernova Sequense(purchased 1.11.10): 48,7 km
-Mizuno Wave Ronin (purchased 8.4.10)                 : 522 km
-Puma Concinnity (purchased 30.4.10)                   : 220 km
-Montrail Masochist (purchased 14.5.10)                 : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10)              : 219,3 km
-Saucony Kinvara (purchased 9.9.10)                      : 137,5 km
-Puma Trailfox (purchased sep 2006)                      : 85,5 km

Swimming: consentrating on my breath

Gardermobanen

My focus this time was breathing. After experiences made on Wednesdays session it was time to work more on my breathing. I need to relax more in the water, allow more time when breathing and increase the distance on each lap. With that as a goal I went for it. Initially I felt bit worn, but managed to relax more and use more time when breathing. As a result of this my technique improved. Important is to keep the body straight, head down and twist the body a little while executing a stroke-even when I'm not breathing. When breathing I exacurate a bit-making sure I get enough air, before I pull the next stroke. That means I'll lose some time, but will be able to increase the distance for each lap. I'll be working more with this in the next session the week to come.


Swimming: Vestli school in Oslo, length of pool is 10m
-25 reps of 20 m-total of 500 m
-Total time spent: 45m 0s

SK Vidar-Running groups: workout 3

Bislett indoor arena

Today it was due for the first of many session indoors this winter. The goal with todays session was to establish knowledge about intensity-zones and try running at 5 different intensities-spesific for each participant. The five zones are 1)Very easy, 2) Easy, 3)Moderate, 4)Hard, 5)Very hard.
Each participant ran two laps in each zone making notes of heart reate, pace and overall feeling with the intensity executed. The purpouse was to introduce the principle of training in different intensity-zones and establish zones in which each participant can run in at a pre-decided pace.
The feedback from the participants was that the outcome of todays workout was good. It was easy to run at low intensity and at very hard intensity, more demanding at intermediate zones, but manageable.

In future each participant may use their own established, intensity-zones in the following manner:
1. Very easy:  Recovery
2. Easy:          Endurance, running economy
3. Moderate:  Racing pace
4. Hard:         Treshold pace
5. Very hard:  Max VO2-pace

During the week to come each particpipant will carry out an individual test. The purpouse of the test is to measure capasity during at short period. The parameter is heart rate. The running is to be carried out indoors, on a treadmill, at 10km/h speed(6 min/km). Warm-up is 5 minutes, then 20 minutes at test speed followed by a recovery run of 5 minutes. Heart rate is measured on average during the 20 minutes test as well as maximum heart rate. This test will be carried out on a monthly basis throughout all the training period. In addition the participants will run a test run in May-Sentrumsløpe in Oslo at 7th of May-2011.

Next workout will take place on:  Friday, 26th of Nov, 19-2030 at Bislett indoor arena
The subject for next workout is technique. The goal  is to increase overall knowledge about running technique, get to know the running-technique that each participant executes today and make improvements on an individual basis.

 Tecnicals:
-Laps: 10
-Distance: 5,45 km
-Time: 1h
-Average pace: Not relevant
-Elevation gained: 0 m
-Calories: Not measured
-Average heart rate(max): didn't measure
-Shoes: Mizuno Wave Inspire
-Weather: Indoor, 15 degrees celsius
 

Triple session

Copenhagen 6h-race 2010

A really good workout today. A combination of one strength-session and two different running-sessions. Net-time was 2h 6m. Wonderful session! It feels good to get lost in a few hours of quality training. The first part an second part took place in my regular training-studio. The latter part was runned indoor at Bislett stadium on track.

1. Strength training:
A good session. I'm getting better to load evenly through the rowing part. I feel stronger now and ready to increase my workload in the next micro-cycle. The same goes for the other two exercises as well.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.503 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Workout time: 41 minutes.


2. Running: force-workout on the treadmill
Executed right after the strength-training.
I did intervals of 2,5 minutes followed by recovery interval of 2,5 min. I finished with 5 min. of walking to cool off after two hard workouts. The ascend was light, but I'm increasing it by 1 % from one micro-cycle to the next. When spring comes I'll be way up when it comes to ascent. 

Tecnicals:
-Distance, total: 3,74 km
-Intervals: 4
-Ascent: 2 %
-Time: 25m 0s
-Running pace: 6:00 min/km
-Walking pace: 10 min/km
-Elevation gained: Not measured
-Calories: Not measured
-Average heart rate(max): Not measured 


3. Running-endurance, ultra:
Indoor at Bislett arena. I did cycluses consisting of running for four laps and walking one lap. I felt fit and ready, but I still have some pain in my right knee. The last days I've been doing stretching exercises targeted towards my hamstring. It seems to have some effect, but I need to make use of additional measures. I'll try out sports-massage and extensive use of ice in the days to come. I'm still a bit uncertain about my participation in the race next weekend. Overall I'm very fit, but my right knee must play along as well. Right now it isn't. I'm trying out another pair of shoes the next time I'm on track(Sunday).

Tecnicals:
-Laps: 19
-Distance of one lap: 545 m
-Distance, total: 10,36 km
-Time: 1h 0m 47s
-Average pace: 5:52 min/km
-Ultra pace: 5:30 min/km
-Walking pace: 9,95 min/km
-Elevation gained: 0 m
-Calories: Not measured
-Average heart rate(max): Not measured
-Shoes: Addidas Suoernova Sequense
-Weather: Not relevant-inside

Endurance ride

Lake Skjærsjøen-Nordmarka

A good workout indoor tonight. Felt better than last time. A week ago it was a bit heavy and I felt uncomfortable. Tonight I managed to keep a steady pace and heart rate at the same time. I ended up high in zone 2, but that's better than low zone 3. I'm staying put like this for the time being. When I'm well down in zone 2 it's time gear up to twelfth gear.

Technicals:
-Distance: 18,0 km
-Time:  45m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 35 m
-Average speed: 24,0 km/h
-Working speed: 25 km/h
-Cadence, average: 87
-Gear: 11
-Elevation gained: 0 m
-Calories:  439 kcal
-Average heart rate(max): 152(160)

Swimming: endurance session-front crawl

Winter in Oslo

Well I didn't endure much. Todays session was though. I was pretty worn out after Yesterdays two workouts and my legs were pretty unresponsive and my body was tired. The result was that I didn't execute as good technique as I do on my Sunday sessions. In addition there were other challenges. It was a new pool with a length of 25 metres. The depth was 180 cm at one end and 90 cm at the other end. Pretty sure I wouldn't manage to swim a whole lap I started at the deep end and swam towards the lesser deep end. I did 5 laps of 15 and 4 laps of 25 m- The last laps I had to break up in two. There are several reasons for this. I was tired and that affected my technique resulting in use of more energy. In addition I haven't established a good enough breathing pattern yet. I was clearly struggling to get enough air. I need to work more on that as well
Overall it was a good experience. The challenge for me now is to improve on my technique enabling me to finish one lap of 25 m. In order to do that I need inmprove on my technique and my swimming-endurance. In that sense it is the right choise for me to add another session of swimming a week and increase the length of the pool of which I carry out my endurance-sessions. Question is-would it be wise to train later on Wednesday in order to achieve more rest before the swimming session? I certainly think so. Today I started at 11.45 a.m. Next Wednesday I'll start at 5.30 p.m.

Technicals:
-Place: Bøler bad-Oslo
-Length of pool: 25 metres
-Water temperature: 32 degrees celsius
-Laps: 9 ( 5 laps of 15 m)
-Total distance: 175 metres
-Total time: 41m 3s

Combined workout: Strength training and running

Flåmsdalen

New approach this day-combined session with strength-training first and running indoors at Bislett arena afterwards. It's time efficient and works fine with me.

1. Strength training:
Todays session went fine. In spite of a bit unwellness(a bit of fluea I guess) I managed to carry out a good session. I felt strong during the whole session. Apparently the training has paid off good so far. One more session this week and then I increase the workload in the next microcycle starting in two weeks.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.475 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Stretching: 5 minutes after finishing the run after the following run
-Workout time: 38 minutes.



2. Running:
Indoor at Bislett arena. I had cycluses consisting of three laps of 6 min/km two laps at muscular endurance pace and one at walking pace. I feels good running inside. I'll continue with that the rest of the winter.
I'll be scheduling running-sessions four times a week. In every session I will combine endurance with quality.
I felt some pain in my right knee, but it seems to be connected with muscle thightness in my hamstring.
From now on I'll do stretching exercises three times a day to try loosen up a bit. In addition I will cool down the knee. The left knee is fine. 

Tecnicals:
-Laps: 26
-Distance of one lap: 545 m
-Distance, total: 14,17 km
-Time: 1h 29m 58s
-Average pace: 6:21 min/km
-Ultra pace: 6 min/km
-Muscular endurance pace: 4:35
-Walking pace: 10 min/km
-Elevation gained: 0 m
-Calories: Not measured
-Average heart rate(max): Not measured
-Shoes: Mizuno Wave Inspire
-Weather: Not relevant-inside

Preparing for Bislett 24h race, 27th of Nov II

My thoughts after the testrun on Saturday. Read all about it here:

http://ultraraces.blogspot.com/2010/11/preparing-for-bislett-24h-race-27th-of_15.html

Weakly report: 45/10

Lillomarka-Oslo

It's been a good week. I've carried out my planned programme pretty much as I thought. The most exciting was to run at Bislett Saturday. I was interested in testing out my race-strategy for Bislett 24h and anxious to learn more about the condition of my knee(s). I hadn't experienced any pain previous to Saturday. After 2,5h I noticed some pain in my right knee which gradually got worse and stabilised after 3h. I went on running for another 1h 40m. On Sunday my right knee hurt and it was painful to run. The big question is what I do next.
I think what triggered the pain on Saturday was partly the length of the run. Anyway, I was able to run longer than before and it wasn't that painful in the end. I'll continue with my efforts and not decide yet about if I shant run Bislett 24h. I'll try with a different pair of shoes on the track.
Strength training is starting to pay off. I've gained more strength since the start of the quarter. Swimming skills has improved and I've covered ground on my bike. Looks promising. Important now is to get injury-free and run Bislett 24h.
By the way, I'll consider another measure when it comes to my injury-a couple of sessions with targeted massage on my hamstrings to loosen up a bit. They seem pretty thight right now.


Technicals: 

1. Total amount of training since 1th of January: 
284,1h/ 7,3h pr week(Running: 221,3h/2.044,4 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 10th of Oct: 
37,7h /7,6h pr week (Running: 26,7h/ 241,6 km) 
Verticals: 2.051 m( Running: 1.916 m) 

3. Total amount of training this week:
9,7h(Running: 7,2h / 59,9 km)
Verticals: 230 m(Running: 230 m) 

4. Body weight: 73,9 kg
(Saturday morning) 

5. Shoes:
-Mizuno Wave Inspire(purchased 6.11.10)               :  52,3 km
-Addidas Supernova Sequense(purchased 1.11.10): 34,6 km
-Mizuno Wave Ronin (purchased 8.4.10)                 : 522 km
-Puma Concinnity (purchased 30.4.10)                   : 220 km
-Montrail Masochist (purchased 14.5.10)                 : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10)              : 219,3 km
-Saucony Kinvara (purchased 9.9.10)                      : 137,5 km
-Puma Trailfox (purchased sep 2006)                      : 85,5 km

Swimming session: good perfomance in spite of fatigue

Oslo from Grefsenkollen

Pretty exhausted tonight. It's been a demanding weekend preparing for the race in two weeks by running for nearly 5h Yesterday and a new running session this morning. It's challenging to execute good technique under such circumstances, but it works well with a bit of will and focus. Tonight I managed to relax more in the water-this seem to improve gradually in minor steps. I addition I've managed to improve on my breathing technique by relaxing more in the water. I do that by pushing my head down in the water, letting the air out slowly and taking a new breath on every second stroke. The more I do this the better I get. Next week I'll schedule another session of swimming focusing entirly on front crawl. On Sundays I'll start working on back-crawl, starting next Sunday.



Swimming: Vestli school in Oslo, length of pool is 10m
-35 reps of 20 m-total of 700 m
-Total time spent: 40m 30s  

SK Vidar-Running groups: workout 2

One of the groups after todays session

Time for another workout with the running group today. Scheduled session today was an endurance session in the terrain, but due to weather condition this was changed to an endurance-session around the lake Sognsvann. The goal with todays workout was to carry out an endurance session on low intensity(zone 2), get to know better a number of new participants, inform about the overall training schedule and the sessions the rest of this year.
This fourth quarter and the first quarter in 2011 will be dedicated to basic training, focusing on endurance, technique, strength and muscular endurance.
In order to measure progress each of the participants will carry out a test on their own according to the trainers instructions once a month, starting this month. In addition each participant will carry out a testrun in the second quarter-2011 of their own choise. Length of the run is 10 km. Sentrumsløpet in Oslo is a good choise. During august-2011 there will be another testrun.
Todays session went good. Weater was good but somewhat cold. We ran on snow most of the time around the lake. The goal with todays session was achieved.
Next sesson will focus on strength. We'll be running short sections uphill with moderate intensity. A week after that the session will focus on technique.
Important note to the participants is that in order to achieve sufficient progress it is necessary to train additional workouts during the week. After the inital test has been accomplished by every participant I will establish an individual training program for the rest of third quarter in 2010 and first quarter in 2011.

Tecnicals:
-Distance: 6,87 km
-Time: 53m
-Average pace: 6:40 min/km
-Elevation gained: 39 m(5,7 m/km).
-Calories: 485 kcal.
-Average heart rate(max): didn't measure
-Shoes: Addidas Supernova Sequense
-Weather: Fog, light, -1 degrees celsius, no wind, higg level of humidity in the air

Bislett pre endurance run

Bislett arena inside

Today I had the pleasure of spending a large part of the day running on the track inside Bislet arena with some good runner friends of mine. Our aim with the workout was to get to know the track, test out strategies when it comes to running, nutrition and equipment and have a god afterrun after we finished the training.
We started around 11 a.m. and kept going untill 4 p.m. I was eager to test out some strategies laid out in advance and anxious to learn more about my knee injury. In a way this was the final test for me when it comes to whether I should participate or not in the race in two weeks time. My strategy was to run at 6min/km in 4 laps and walk 1 lap at 9 min/km. That would take 18 minutes in theory. It turned out to take just under 20 minutes, on target with the time-schedule of 15 laps and hour, but with no accumulating of time in reserve for eating and resting. My knee-the right one-turned painful, but not alarming. The pain stabilised after three hours and kept steady the last 1h 40 minutes. I completed 74 laps in 4h 40m. Planned laps was 70 so I'm ahead with four laps.
I was fine by using one gel and hour and supplementing with energy-drink and some salty food-potato chips and dried meat-but I need to eat more on every 3 or 4 hours. I'll make use of the arrangers offer in connection with that. I addition I need a small table with my supplies ready for use during the race.
After the run we had a very pleasant "afterrun" at a local Bistro("Lorry") just down the street.
A perfect end of a day very good spent.

Tecnicals:
-Number of laps: 74
-Time spent: 4h 40m
-Distance of one lap: 545 metres
-Distance, total: 40,33 km
-Average pace: 6:94 min/km
-Elevation gained: Not measured
-Calories: Not measured
-Average heart rate(max): didn't measure
-Shoes: Mizuno Wave Inspire
-Weather: Not relevant-inside track

Weakly report: 44/10

Summer at Nordmarka-Oslo

This week turned out better than I'd thought in advance. My knees-especially the right one has been my biggest consern. I've bought 2 pair of new shoes that prevents overpronation sligthly. It seems that my right foot overpronate slightly. I've carried out four sessions of running this week-the first one on Wednesday. By using ice after each session, cutting down mileage and using those new shoes it seems that my condition is improving. I'm optimistic. Anyhow, I had workouts carried out each day of the week and even had two on Sunday. Next week mileage is up. I'm starting more quality work with force and muscular endurance. In addition I'll carry out a long run on Saturday on the track where Bislett 24h is arranged. That'll be the definitive test whether I'll race or not. When it comes to amount of training executed compared to planned I'm pretty close. If my right knee improves as planned I'll be ready for Bislett 24h at the end of the month.


Technicals: 

1. Total amount of training since 1th of January: 
274,4h/ 7,2h pr week(Running: 214,4h/1.984,5 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 10th of Oct: 
28,1h /7,0h pr week (Running: 19,8h/ 181,7 km) 
Verticals: 1.821 m( Running: 1.686 m) 

3. Total amount of training this week:
5,5h(Running: 3,0h / 26,9 km)
Verticals: 240 m(Running: 240 m) 

4. Body weight: 73,8 kg
(Saturday morning) 

5. Shoes:
-Mizuno Wave Inspire(purchased 6.11.10)               :  8,0 km
-Addidas Supernova Sequense(purchased 1.11.10): 18,9 km
-Mizuno Wave Ronin (purchased 8.4.10)                 : 522 km
-Puma Concinnity (purchased 30.4.10)                   : 220 km
-Montrail Masochist (purchased 14.5.10)                 : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10)              : 219,3 km
-Saucony Kinvara (purchased 9.9.10)                      : 137,5 km
-Puma Trailfox (purchased sep 2006)                      : 85,5 km

Preparing for Bislett 24-race, 27th of Nov-2010

Read all about it here:

http://ultraraces.blogspot.com/2010/11/preparing-for-bislett-24h-race-27th-of.html

Combined workout: running and strength training

Finally it was time again for another combined session. I just love those sessions. They're demanding, time efficient and challenging. On my run out I included a session of mucular endurance-2 km at sligthly above treshold pace on average. Besides that the run was a pure endurance session. Running pace is up due to the amout of training so far. I'm beginning to gain fitness. Accompanied with fitness is fatigue. I feel a bit worn. That's how I'm supposed to feel right now. I have one more week with high workload before the race at the end of the month. Overall I feel pretty good. The one uncertain point is my right knee. Today I didn't notice any discomfort on my run towards the training studio. On my return run back home I felt some discomfort in my right knee-nothing in my left knee. I'm not alarmed. I think the the strain from the strength-session might have worn down my kne a bit. We'll se about that on tomorrows session and indeed on Saturdays long run.
That'll be the definitive test.


1. Running:

Tecnicals:
-Distance: 8,79 km
-Time: 52m 10s
-Average pace: 5:56 min/km
-Average moving pace: 5:39 min/km
-Muscular endurance pace: 5:01
-Elevation gained: 92 m(10,5 m/km). 10-ok
-Calories: 622 kcal.
-Average heart rate(max): Not measured
-Shoes: Addidas Supernova Sequense
-Weather: Sun, -5 degrees celsius, strong wind, high humidity in the air, overall cold



The strength-session went good. I managed to execute good focus and high quality in my sets. I'm gaining strength in all exercises. One more week of training and I'll be ready for more workload in the third part of the basic period-after the race in just over 2 weeks. About Squats.. my approach with cummulative load during a series of sets works excellent. I'll continue with that.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.425 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Stretching: 6 minutes after finishing the return run
-Workout time: 40 minutes.

Endurance ride

Ålesund

Due for a session on the bike again. I didn't get to many session outdoors before the cold weather settled. Now I've moved indoors for the winter-season. I guess it'll last to the end of March next year. Due to tapering and racing the first half of April I wont be on the bike outdoors next year before the second half of April.
It is demanding to bike on stationary wheels indoors. There aren't that much possibilities to change position and reduce stress on the muscles. On the other hand it is very easy to train spesific when it comes to intensity.
Tonight I had another endurance session on the bike. My goal was to keep a stady speed during the working time and monitor my heart rate. This was the third session on statinary wheels and the second with a duration of 45 minutes. Average heart rate is up a bit, but that my be coincidental. Anyway, In a way it felt a but heavier this time than last session. The difference from last time is that I've had to quality-sessions in a row leaving my body a bit more worn down than last week. Next week I guess heart rate is down again.

Technicals:
-Distance: 17,9 km
-Time:  45m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 35 m
-Average speed: 23,9 km/h
-Working speed: 25 km/h
-Cadence, average: 88
-Gear: 11
-Elevation gained: 0 m
-Calories:  439 kcal
-Average heart rate(max): 155(161)

Strength training: increasing my workload

View from Tromsø

Entering the second of a total of tree parts of the basic period this fourth quarter, it was time to increase my workload. The body has adapted well throughout all the first part and then it's ready for some more workload.
I'm increasing on all three exercises. From level 3 to 4 on the rowing maschine and by adding and extra set doing squats and increasing by 5kg when doing deadlift.
The rowing went fine. I feel stronger now than I was at the beginning. It shows. I was up on total length in spite of increased workload. I felt really exhausted at the end and that's good. I'm supposed to be that.
Doing squats I feel very comfortable by starting out on a low workload and working my way up through the sets by adding 5 kg. I'm starting at the same level and just adding an extra set,
Deadlift was noticeable heavy. I needed a longer break between each set, but that's perfectly allright-just means I'm working harder, and that's what I'm supposed to do.

 Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.450 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/4 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Stretching: 6 minutes
-Workout time: 35 minutes.

Running: force workout

View from Grefsenkollen-Oslo

Moving into the second microcycle of the basic period I'm keeping the number of running-workouts at the same level, but introducing two new workouts: force and muscular endurance. I'm keeping the technique workout, but reducing on the number of endurance sessions.
Todays workout was a force workout. Throughout the whole basic period I'm doing moderate hills. That means up to 6 percent grade, duration of 2-5 minutes and staying in zones 1-5a(5a is treshold). Total duration is 0,5h.
Heading out again today I was also anxious to learn about the condition in my knees-especially the right one.
The session Yesterday was a bit painful at the end but less painful during the run on trails.
Todays session was particularly stressful for the knees as I was running up and down hills. I noticed a slight discomfort at the beginning, but it didn't turned worse. Overall todays session was less painful than Yesterday's. I'm optimistic after todays session.
About the workout then. The grade was 6,3 % and it's been a while since my last force-workout :-). However, I'd decided to do 4 repeats and that I did. I managed to stay just under 6 min/km mostly and that's good at such steep climb. My shoes-Mizuno Wave Inspire-feels excellent so far.
Well, I pulled out some hard repeats leaving me pretty exhausted at the end of each interval. That's just the way it's supposed to be. It was a good workout. Rate: 8 of 10.

Technicals:
-Distance: 3,95 km
-Time: 28m 12s
-Average pace: 7:08 min/km
-Working pace: 6:02 min/km
-Elevation gained, overall: 98 m(24,8 m/km)- > 20, ok
-Elevation gained, ascend: 22 m on 350 m(6,3 % grade)
-Calories: 274 kcal
-Average heart rate(max): Not monitored.
-Shoes: Mizuno Wave Inspire-excellent shoes so far.
-Weather: Rain, -3 degrees celsius, breeze, cold

Swimming: increasing speed

Due for a new swimming-session tonight. My goals for todays session was to continue my work on improving my technique when it comes to front-crawl. I've managed to established a more efficient stroke by using less strokes to cover the same distance. I do that by deliberately streching out when pulling a stroke and twisting the body a bit at the same time to reduce the resistance in the water. I've been doing laps of 20 m each with a break of 45s in between. Today I reduced the break to 30s. By doing that I need to focus even more on executing good technique. My goals long-term is to relax more in the water, move forward with less use of energy(less resistance)and be able to swim at greater distances without pausing. Earlier on I needed 7 strokes to cover 10 meters. Today I need 3-4 strokes. That's good. At the end of the session I got a bit tired. Experiencing that it's even more important to force myself to focus on executing good technique in order to save energy.
Next time I'll be covering 30 metres without breaking up. In the mean time I'll schedule session no 2 starting next week. It'll be on Wednesday in a pool with a length of 25 metres. That'll be a new challenge. I need that in order to develop my swimming-skills.

Swimming: Vestli school in Oslo, length of pool is 10m
-35 reps of 20 m-total of 700 m
-Total time spent: 40m 30s  

SK Vidar-Running groups: workout 1

From todays workout

Due for the first session of many leading towards the race Oslo marathon next autumn-25th of Sep-11.
The goal for this first session was to get to know the participants, inform about the training programme and carry out a light endurance session.
The training programme overall will be based on periodization with basic training in the fourth quarter in 2010 and firsth quarter in 2011. Further on a period of building and peaking for a test race in the second quarter 2011 and a period of building and peaking for the main target-Oslo marathon at 25th of Sep-2011 in the third quarter-2011.
The basic training in the quarters will be divided in three different periods. The first one will consist of training endurance and technique. The second period will consist of traning running-strength and muscular endurance.
The third period will be like the second period, but the workouts will be more demanding.
In the building period the training will consist off running-strength, muscular endurance and speedwork.

Some of the participants

Three weeks before the race there will be a tapering period were volume is down and the workouts in question is endurance and muscular endurance. The last week before the competition the workout in question is a racelike workout.
Todays workout consisted of a light endurance run around the lake Sognsvann and a trailrun in the woods.
Weather was lovely, sun a few degrees below zero and no wind.
The next workout, at the 14th of Nov will consist of an endurance-session in the woods north of Sognsvann. It will be mostly on trails. Starting at Sognsvann, running towards Hammeren on gravel roads and heading northwest towards Ullevålsæter after 1,5 km on trails. Running to Ullevålsæter and returning back on a different trail afterwards. Estimated length: 10-12 km.

Tecnicals:
-Distance: 6,47 km
-Time: 1h 03m 11s
-Average pace: 9:46 min/km
-Average moving pace: 7:29 min/km
-Elevation gained: 74 m(11,4 m/km).
-Calories: 405 kcal.
-Average heart rate(max): didn't measure
-Shoes: Addidas Supernova Sequense
-Weather: Sun, clear skies, light, -1 degrees celsius, no wind, medium humidity in the air

Running: endurance session of today

Mizuno Wave Inspire

New endurance session. My goal with todays session was to carry out a light session and monitor the injury in my knees. Before the session I made efforts to check out my pronation pattern once more as I headed out to buy a new pair of shoes. By carefully monitoring my pronation pattern on video it is clear that the right foot has a light overpronation. The left foot seems to have a normal pronation pattern. I tested out Nike Lunar Swift. The shoes was light, provided a good feeling while running, but didn't provide enough support. It's suppose to provide some support if overpronation is present. Apparently not for me. I then tested Saucony Jazz Grid. Not enough support there either. The shoe I finally decided to buy a pair of was Mizuno Wave Inspire. The shoe appeared light, but steady. I received support without being prevented in my pronation pattern. Heading out for todays session I have nothing ells but good feeling for the shoes. They're light, but steady and gives sufficient support. The knees then? No pain in the left knee, but increasing pain in the right knee. Anyway, I was more than capable to finish my session without any difficulties. In the coming weeks I'm going to use Addidas Supernova Sequense and Mizuno Wave Inspire. They both provide support for light overpronation. I suspect the former a bit more than the latter. The session was light. I still feel that fitness is good and if the pain in my right kne disappears during the next week Bislett 24h race is within reach. Next week will definately be an exciting one.



Tecnicals:
-Distance: 7,98 km
-Time: 44m 36s
-Average pace: 5:35 min/km
-Average moving pace: 5:33 min/km
-Elevation gained: 68 m(8,5 m/km). Below 10-ok
-Calories: 563 kcal.
-Average heart rate(max): didn't measure
-Shoes: Mizuno Wave Inspire
-Weather: clear skies, light, 4 degrees celsius, breeze, medium humidity in the air

Monthly report: Oct-2010

Thueholmsøen-Albertslund

This month has consisted of one week of transition(40), one week of preparation(41) and two weeks of basic training(42 and 43). In addition I've participated in an ultra competition-6h race in Copenhagen, 30th of Oct.
The first week in the period was good. I did one session in each sport with low intensity and felt ready to start the basic training the week after that. In the first week in the basic period(42) I noticed pain in my knees again-especially at the end of my long run on Saturday. By taking measures such as days off and extensive use of ice I managed to reduce the pain to such a degree that I thought I'd dealt with the problem once and for all. It appeared later on that I hadn't. At the end of week 43 I participated in Copenhagen 6h race and had to back off after 3h due to severe pain in my knees. It's evident that I the cause of the pain is still present. The pain is just a symptom that something is wrong. The cause is of biomechanical nature. I need to adress it in that way. This is critical. In order to be able to train in future I need to correct this-preferably as soon as possible.
Apart from running I've carried out the training programme pretty much as planned.
My first measure when it comes to adressing the injury is to buy a new pair of shoes that corrects a mildly form of overpronation. After two sessions I'm not utterly convinced that this is the right measure. The shoes seem to prevent my natural pronation. I appears that I have a normal pronation. My next measure then is to buy a new pair of shoes that adresses this and try them out. In addition I think it's a right measure to reduce the amount of running compared to what I've planned in the fourth quarter. Most important to me now is to get injury free as fast as possible and no later than the end of this year. The amount of running was fourth times bigger in the second quarter and third quarter compared to the first quarter. It may be that progression has been to rapid. In addition the amount of cross-training was very low in both the second and third quarter. I also introduced lighter and more race-like shoes and used them extensively. It may very well be that my bones and ligaments hasn't been able to catch up with this increased workload.
Besides a par of new shoes my approach in the month to come will be to reduce the number of running sessions and only run light endurance-sessions. I'll start out with three sessions. If that works out I'll add another and so on till I reach five. After that I'll start quality-sessions, and finally increase the duration of the long run. I'm afraid my scheduled race at the end of this month is off if nothing special happens in the week to come.

 
1. Total activity:
-Workouts: 21, including 1 b-priority competition
-Distance: 231,9 km
-Time: 32h 6m 54s
-Verticals: 2.306 m
-Calories: 14.720 C
-Days off: 8 days of 31(26 %, one week is transition period).

2. Running:
-Workouts:10
-Distance: 200,57 km
-Time: 25h 06m 54s
-Verticals: 2.172 m
-Calories: 13.733 C

3. Bike:
-Workouts: 2
-Distance: 29,73 km
-Time:  1h 20m
-Verticals: 134 m
-Calories: 987 C

4. Strength:
-Workouts: 5
-Time: 2h 40m

5. Flexibility:
-Workouts: 1 (sportsmassage)
-Time: 50m

6. Shoes(as of 31th of Oct):
-Mizuno Wave Ronin (purchased 8.4.10)     : 522 km
-Puma Concinnity (purchased 30.4.10)        : 220 km
-Montrail Masochist (purchased 14.5.10)     : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10) : 219,3 km
-Saucony Kinvara (purchased 9.9.10)          : 137,5 km
-Puma Trailfox (purchased sep 2006)          : 85,5 km

Running: technique session of tonight

Lillomarka-Oslo

All set for another session of running tonight, anxious to learn if my knees had improved the last days. My goal besides that with this session was to work on improving my running-technique. My approach was to run short laps with high cadence and high stride. Speed is of no improtance in this session. The important thing is to get those knees up and maintain a high cadence. Initially I didn't feel anything close to pain in my knees. After a couple of km I felt a growing pain in my right knee. The left knee was painfree all the session. After 4 km the pain in the right knee didn't grow any worse, but I could clearly feel it. With 1 being no pain and 10 being unable to walk because of pain I would rate the pain in my right knee to 5. I was able to run, but I would say that it affected my running to a certain degree. The shoes I'm using is in way a bit restraining. It's like my normal pronation-pattern is restricted. I'll monitor this closely. Tomorrow I'll buy a couple of running shoes with normal pronation-Saucony Jazz Grid.

Tecnicals:
-Distance: 6,96 km
-Time: 41m 03s
-Average pace: 5:53 min/km
-Average moving pace: 5:45 min/km
-Elevation gained: 51 m(7,3 m/km). Below 10-ok
-Calories: 489 kcal.
-Average heart rate(max): didn't measure
-Shoes: Addidas Supernova Sequense
-Weather: clear skies, light, 4 degrees celsius, breeze, medium humidity in the air

Strength-training

Magerøya-Norway

Another session with strengt-training. I'm still working out with the same level of load as it has been in this micro-cycle(basic 1). In addition this week is a recovery week with less volume, but same level of intensity. Volume is down when it comes to endurance sessions in running, but everything ells is the same.
The body feels more adapted and I feel ready to increase on the load next week. On seated rowing I'm increasing to level 4, on squats I'm starting at 37 and working my way up to 62 kg. On deadlift I'm increasing to 67 kg.

-Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 3); 3.385 m (Consept 2-Rowing machine)
-Squats: 1 set/6 reps/ 32 kg(52 % load), 1 set/4 reps/37 kg(60 % load), 1 set/4 rep/42 kg(68 % load),
1 set/4 rep/47 kg(76 % load), 1 set/4 rep/52 kg(84 % load), 1 set/4 rep/57 kg(92 % load)
-Deadlift: 4 set/4 reps/62 kg(92 % load)
-Stretching: 6 minutes
-Workout time: 33 minutes.

Weakly report: 43/10

Another week has passed-the third in the basic-period. My big goal this week was Copenhagen 6h-race on Saturday. I felt fresh and well prepared for the race, but it turned out that my knees were non-cooperative. After just over 3h and 31 km it hurted tremendously in both knees. I was afraid of permanent injuries and decided to stop racing then. Apparently I've been putting to much strain on my knees. This may be because of using the wrong shoes or some other biomechanical fault that demands orthotics. It's also possible that I've been training to hard the last two quarters. Anyway, I'm dealing with this issue now. My first measure is to buy a pair of new shoes that correct a mildly form of overpronation. If that doesn't work out I'll try orthotics. My training-programme is revised to adress this new situation. I'm still hoping to be able to attend my next planned race-Bislett 24h at the end of the month. Besides this I feel fresh-very fit. I've marked progress both in strength-training, cycling and swimming. I'm very satisfied with that. I've decided to add another weekly session of swimming-starting at the middle of November.


Technicals: 

1. Total amount of training since 1th of January: 
268,9h/ 7,3h pr week(Running: 211,4h/1.957,6 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 10th of Oct: 
22,6h /7,5h pr week (Running: 16,8h/ 154,8 km) 
Verticals: 1.581 m( Running: 1.447 m) 

3. Total amount of training this week:
6,5h(Running: 4,7h / 45,7 km)
Verticals: 234 m(Running: 234 m) 

4. Body weight: 71,2 kg
(Sunday morning) 

5. Shoes:
-Mizuno Wave Ronin (purchased 8.4.10)     : 522 km
-Puma Concinnity (purchased 30.4.10)        : 220 km
-Montrail Masochist (purchased 14.5.10)     : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10) : 219,3 km
-Saucony Kinvara (purchased 9.9.10)          : 137,5 km
-Puma Trailfox (purchased sep 2006)          : 85,5 km

Helsfyr course: endurance session

Pretty anxious today as I headed out for a light and short endurance session. My goal with todays session was to check the condition of my knees, have a light session(zone 2) and test out my new shoes-Addidas Supernova Sequense(ASS).
The course was more than familiar. I've runned this one numerous times-mostly for treshold sessions.
Since Monday I've been treating my knees with ice twice a day. In addition I bought a pair of new shoes on Monday(ASS). Finally I received some advice to start using Omega 3 regularly. Yesterday I bought a product called "Pikasol" which is supposed to be particularly helpful with problems connected to joints.
Initially I didn't feel any pain in any of my knees. By the end of the run I'd experienced discomfort in my right knee, but nothing that stopped me from running. In the left knee I experinced light or no discomfort at all.
The shoes were solid-compared to Kinvara or Ronin, almost like army boots. Well, if that's what it takes to keep me injury free so be it. While running I felt that the pronation was restricted a bit at the end of the movement. In a few weeks I'll know if this shoe fits my running pattern or not. I'm excited to learn what the conclusion will be.
The session was light. I feel very fresh. A pity that the knee is preventing more amount of training right know. However, I have revised my training-programme and if my knees improves, I'll be ready for the race at the end of the month.

Tecnicals:
-Distance: 5,46 km
-Time: 31m 27s
-Average pace: 5:45 min/km
-Average moving pace: 5:34 min/km
-Elevation gained: 47 m(8,6 m/km). Below 10-ok
-Calories: 383 kcal.
-Average heart rate(max): didn't measure
-Shoes: Addidas Supernova Sequense
-Weather: Partly clouded, light, 8 degrees celsius, breeze, medium humidity in the air

Strength-session

Winter in Oslo

Time for another session with strength-training again. Normally I would combine with running, but right now I'm having some pain in my knee and I'm taking measures to remove that pain. I reckon I'll be back on normal schedule with combined training next week. This week then the session consists merely of strength-training.
Todays session was good. My aim was execute the same workload at each exercise as on previous sessions and add some load if possible.
First exercise is seated rowing. I'm still on workload 3, but I dont have to put that much effort in to it as on the previous sessions. Next week-in Base 2- I'm increasing the workload till 4.
Next exercise was squat. Starting at 32kg and working my way up by 5 kg on each set I stopped after 6 set-the first one being a warm-up and the last one a bonus-set. It went good. I felt fresh and ready to perform. Next microcycle-in Basic 2-I'll start at 37 and work my way up to a total of 6 set by adding 5kg on each set.
Finally, I did deadlift. I did 4 sets with a workload 62 kg-10 kg more than last sessions.

-Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 3); 3.350 m (Consept 2-Rowing machine)
-Squats: 1 set/6 reps/ 32 kg(52 % load), 1 set/4 reps/37 kg(60 % load), 1 set/4 rep/42 kg(68 % load),
1 set/4 rep/47 kg(76 % load), 1 set/4 rep/52 kg(84 % load), 1 set/4 rep/57 kg(92 % load)
-Deadlift: 4 set/4 reps/62 kg(92 % load)
-Stretching: 6 minutes
-Workout time: 32 minutes.

Endurance ride on the bike

From Rallarvegen

Another session on the stationary bike tonight. My aim with todays session was again to carry out a session on a fixed gear(11), on a set pace(25) and to get more used to ride again. By fixating several of the parametres I'm measuring while riding I'm able to monitor my development(fitness) in a few I don't fixate. The one I'm thinking of is heart rate. My aim is to carry out sessions on the bike untill  I'm down in the middle of zone 2 on average(145-152).
After that I'm fixating the heart rate and increasing the pace the rest of the time in the basic period.
Seems like I'm improving allready. Last session I averaged at 157. This session it was 152. In addition tonights session was 15 minutes longer.

Technicals:
-Distance: 17,9 km
-Time:  45m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 35 m
-Average speed: 23,87 km/h
-Cadence, average: 86
-Elevation gained: 0 m
-Calories:  424 kcal
-Average heart rate(max): 152(161)

New shoes: Addidas Supernova Sequense

Addidas Supernova Sequense

Earlier today I bought a pair of new shoes. After careful consideration I chose Addidas Supernova Sequense(ASS).
Checking both my footprint and pronation-pattern by filming while running on a treadmill, the competent salesperson was convinced that my pronation was normal. I'm not convinced due to hard facts aquired by running. Puma Concinnity which gives no support to the ones who overpronate a little caused me trouble. After I changed to Mizuno Wave Ronin the pain in my knees disappeared. During the last two months I've mainly been using Mizuno Wave Aero 8 and Saucony Kinvara. Again I got into trouble with pain in both my knees.
ASS is supposed to correct a mild form of overpronation. I tried out a pair of Saucony Progrid Omni 9 which is supposed to correct if you overpronate a lot. It was clear that my natural pronation was prevented.
The shoes(ASS) felt fine, good to run in, but they're heavy(317 g). Well, if that's what it takes to prevent injuries it's worth it. Important thing is that I get back to running again soon.