Marathon: how to improve on my finish time

Thuringen Ultra-2010

By now I've runned nine marathons on thirtheen months. Finish time on my first was 4h 37m 27s. Finish time on my last marathon-one week ago in Berlin-was 3h 44m 32s. Improvement in finish time is 53 min. That's excellent given that short range of time. I'm very satisfied with it.
However, I'm eager to continue with my development. In order to do that I need to summarize the evalutations from all my marathons and seek to establish week points that limits my performance as a marathon runner.

1. Marathons, completed:

.1 Stavanger Marathon-Norway, 29.8.09.
Finish time: 4h 37m 27s (1. Marathon)

.2 Oslo Marathon-Norway, 27.9.09.
Finish time: 4h 31m 10s (2. Marathon-New personal best!)

.3 Rome Marathon-Italy, 21.3.10.
Finish time: 4h 18m 50s (3. Marathon-New personal best!)

.4 Ålesund Marathon-Norway, 8.5.10.
Finish time: 3h 52m 9s (4. Marathon-New personal best!)
Placement: Overall winner, age group winner

.5 Copenhagen Marathon-Denmark, 23.5.10
Finish time: 3h 49m 14s (5. Marathon-New personal best!)

.6 Nordmarka Skogsmaraton-Norway, 12.6.10
(Forrest marathon)
Finish time: 4h 20m 23s (6. Marathon / First forrest marathon)

.7 Kongsvinger Skogsmaraton-Norway, 7th of August
(Forrest marathon)
Finish time: 4h 6m 26s (7. Marathon / Second forrest marathon)
Placement: Age-group winner, 4th overall.

.8 Stavanger Marathon-Norway, 28th of August
Finish time: 3h 46m 21s (8. Marathon-New personal best!)
Placement: Age-group winner, 4th overall.

.9 Berlin Marathon-Germany, 26th of Sep
Finish time: 3h 44m 32s (9. Marathon-New personal best!)
Placement: Age-group; 182 av 1.448 / Overall: 858 av 7.430

2. Experiences from finished marathon races:
The first marathon was like heading out in foreign territory. My longest run in advance had been 25 km. I was determined to finish, but I didn't know what kind of effort it would demand of me. Well. I had to walk large parts of the last 10km. My feet were pretty stiff. The limiter then was the ability of my feet to endure the distanse-lack of muscular endurance. One month later I ran my second marathon in Oslo. Not much of improvement, but I finished at a better time. In both races I needed to attend the toilette during the race-some 25-30 km out in the race.
The period leading up to the third marathon I had two sessions of running a week along with the same amount of sessions on the bike and strength-sessions. In addition I had a weekly session of swimming the frist quarter in 2010. I'm pretty certain that my emphasis on strength-training improved my core strength and made it possible to keep a higher, steady pace on my third marathon in Rome. The improvement in time is significant-13 minutes. A short visit at the toilette was needed this time as well.
After that I had a good transition period when travelling in Italy before starting my training in the second quarter. I then made the strategic decision to prioritize running the rest of the year to see how much I could improve on my running skills. It paid of well. After some weeks of building-focusing of quality-sessions-I finished at a new personal best in Ålesund. The improvement this time was very significant-26 minutes-finishing at 3h 52m 9s. At this race I remember feeling very fit. I'd planned on a slower pace, but quickly changed my mind and altered my moving pace. I felt almost surprised to finish at such a good finish time.
I'm certain that a rested body and mind after the stay in Italy, and 4-5 weeks of quality training made this possible. No need for a toilette visit this time.
In Copenhagen, two weeks later, I improved on my time with three more minutes. The reason? More quality work. In this race, as in the previous ones, I had made use of supply stations along the course as well as water from my drinking belt. No need for a toilette visit in Copenhagen either, but I was close by.
Positive split was 8,5 minutes.
The next two races are forrest-marathons and can only be compared with each other-not the other street-marathons. Anyhow, in Nordmarka skogsmarathon, I finished 8 minutes later than my targeted time. Positive split of 15 minutes. No toilette break.
After some ultra-races Kongsvinger skogsmarathon was due in August and I finished before my targeted time.
It was a tough race-hot and humid. No toilette break. Positive split of 6 minutes.
In both races I made use of supply stations in addition to water from my drinking belt. However, I think that the improvement of time in Kongsvinger-compared to Nordmarka(the races are pretty similar) is due to my focus on executing a predifined strategy. Three ultra-races had taught me some lessons on that matter.
In addition, to endure more pain as well.
At Stavanger marathon, in August-a week after an ultrarun-I managed to keep a steady pace right up to 33 km. By then I needed to made use of the supply station and lost 5 minutes. 5 km later I needed to attend natures call and lost additional 5 minutes. In spite of this I finished at new personal best. Positive split of 12 minutes. Again to decide on a strategy in advance paid off.
Finally in Berlin-a week after an demanding ultra-race on trails-I'd decided to run for a pace of 5min/km all the way through. The conditions weren't good for a record run with a lot of runners preventing me from keeping a steady pace and a lousy weather. Anyway, new PB. Toilette break after 24 km, and I needed to make use of supply stations after 30 km. Pains in my butt and some stiff hamstrings made the race difficult. My predetermined strategy helped me to keep focus during the race. Positive split of 11 min. I noticed pain in my lower back after the race and still feel some of it now-several days later.

3. Evaluation:
-Nutrition: 
I need to improve on that point. Now I'm not fully prepared at the start and I need to supply during the race in addition to what I bring along. Both points affects my finish time in a negative way. In later races I'll use my drinking belt, but load up with 6 bottles of energy drink and two bottles of Coca Cola. In addition I'll use energy gels to supply with energy during the race. I'll go for four-one every 45 min. In advance I will make sure that my glycogen storages are full. I will eat no solid food on race day before the race. I will establish a strict nutrition-regime before and throughout the race to follow.

-Technique: 
My core strength needs to be improved. The last races I have only been improving with minutes. I clearly feel that I'm capable of running at 5 min/km all the way, but that my core strength is a limiter. During the coming winter I'll be working serious on improving on that point.

-Mental part: 
I feel I'm getting better race by race on this point. Focus now is to accept that a good finish time demands more suffering-learn to endure even more pain. I'll be working on that during the coming winter in my ultra-long training runs(6h +), during the 6h race at the end of October this year and at my first 24h race at the end of November.

-Pace:
To get more steady is important. In marathon there is no such thing as a stop or a walking break during the race. I'm running all the time. Important to me during my training in the winter is to establish a more steady pace throughout all my running time. I'm going to use my ultra.long training runs to improve on that point.
I'm going to make an effort to get used to split times every 5km and work my way through every km checking on my pace.

-Preparing for race:
Next time my aim is to improve on my finish time I will have to make sure I am more rested. To race a week after an ultrarace is far from ideal. The way my competition programme looks now it seems like the fourth quarter next year will be a good time to establish a substancial improvement of PB.

Race report: Berlin Marathon, 26th of Sep-2010

Minimarathon, Unter  den Linden

When I awake it's dark. I can't hear anything at this moment but I suspect it's still raining outside. Cold, dense rain that patiently soakes into your body and wears you out as minutes is adding to hours. A quick breakfast, preparing my gear, dressing and I'm on my way towards the starting area. Drops of cold rain wets my skin as I run slowly towards the starting area-trying to warm up a body still stiff after a nights sleep and stribing to prevent it from getting colder due to the rain.
The starting area is packed. Tousands of people running around in plastic covers in a desperate effort to prevent the rain from doing harm as ment to. As I navigate through the crowd to localise my particular starting field I sense a growing excitement and I wonder how on earth all these people are going to get mowing in a way that allows all runners to have an honest possibility to perform at his/her best. Loud music alternates screaming from the loudspeakers situated on both sides of the starting area-which is huge. Tens of thousands of people lined up in a massive manifestation of hopes, dreams, fears and courrage.
Suddenly were on our way, or should be, the people in front of me are only moving sligthly, working their way towards the starting line. Right after starting I find myself navigating between slow-going runners, queing up in line whenever the course turns and experiencing irritation, disbelief and some rage on my on behalf as the race takes me through the first 5-10 km. It's impossible to establish a steady pace. I take advantage of every free pavement, street-stone and try to run continually on each of the sides of the road. Somehow I think that gives less hindrance. This isn't the way it was going to be. I was supposed to feel energetic and have a good run on a very levelled course. Funny as it may be I feel very energetic. I need on several occasions at this part of the race to tell me self to slow down. After working on my self for a while I establish a steady pace as planned and passes each 5 km within one minutes of my scheduled passing time. On 10 km I'm feeling a familiar pain in my butt. I thought I'd taken care of that last week, but it returns to accompany me in this race as well.

Rain, a wet road, thousand of spectators along the course and me-trying to live up to my own expectations.
A though call, but  in a way I manage to enter a sort of running zone, enabling myself to focus on my working tasks and slowly but decisive make my way through each km that's facing me and a steady, enduring pain.
Circus Berlin Marathon. A course crowded with spectators awaiting to se their particular woman or man or just every other runner taking part in fullfilling their own dream of some time, at some distant point of time, to run a marathon in person. The crowd cheering not the participants, but artists in a circus orchestrated by the arranger.

Rollerbladeskaters-approaching the finish

My pace is steady as ever as I pass the 24 km mark and sense an urge to visit the toilette in a serious manner. Knowing myself and my needs pretty well, I know that this has to be done as soon as possible. Shortly after I enter a trattoria, greats the owner and heads down in the cellar to the toilette to attend to my needs.
After just over 5 minutes I'm on my way again. Relieved-not to loose over 5 minutes, but to had it over with. I suspected that this was going to happen. That was a serious blow to my scheduled finish time, but I can consentrate on my other target, which is a new PB. It's very hard to regain pace after this incident, but I soon establish a steady pace and contiune toward the finish line.
A growing number of my fellow participants is starting to walk, stretch and show every sign of an accumulating load of strain-and giving in to the little voice in the head to back off. In moments like this it pays dividends to have a strategy for the race ready and implemented in advance-like I have. My thoughts know then is to endure the pain and keep a steady pace. In addition I can clearly see the need to supplement my energy-supplies. Taking walking breaks at a few supply stations to supply with energy drink, bananas and water, I loose some more minutes. With less than 10 km left I decide to make do with what I've stocked up with on my two stops and force myself towards the finish line. My focus now is how many km it is to the finish line and available minutes left in order to finish at a new PB. Relieved to pass Kurfurstendam I know it's just a bit over 7 km left. Potdsdamer Platz is another welcoming landmark and when I turn left to finally run on Unter den Linden towards Brandenburger Tor I try to squeese what's left of energy left in my body. My pace increase sligthly, the pain a lot. I'm not sure about my finish time before I run under the solid collumns of Brandeburger Tor. Able to se the finish line a couple of hundred metres further on I miraculosly manage to speed up slightly. Running now is very painful, but I don't seem to mind anymore. Crossing the finish line at new PB I'm done-real done-will triumphing over body. Apparently my condition is visble to others as well as a representative from the arranger approach me and wonders wether everything is in order. I confirm that it is, but he doesn't seem utterly convinced. After a few minutes catching my breath, I start to walk-or rather, try to walk. Funny, a few minutes ago I was running at fast pace and now I can barely walk. Butt and the back of my thighs are cooperating in an effort to make walking as difficult as possible. After a short while and some welcoming intake of energy, I'm done for now.
What I will remember most from this marathon-event was the pure joy exhibited by the childrens as they were about to finish their mini-marathon the day before the race, the determination of the wheel-chair competitors starting off a few minutes before the runners on race-day and the finish of the roller-blade competitors as they headed down Unter den Linden towards the finish line.

Technicals:

Finish time: 3h 44m 32s-New personal best!

Placement: 

-Overall: 858 av 7.430

-Class rank: 182 av 1.448
-Finishers overall: 34.027

Splits(average pace):

-5 km          : 25:06 (5:01)

-10 km        : 25:07 (5:01)

-15 km        : 24:44 (4:56)

-20 km        : 24:58 (4:59)

-21,0975     : 1h 46m 52s (5:04)-higher due to deviation in distance

-25 km        : 30:03 (6:00)-including a toilette visit of 5:17

-30 km        : 26:18 (5:15)

-35 km        : 27:23 (5:28)

-40 km        : 26:36 (5:19)

-42,195 km : 14:15 (5:01), I logged 42,84 km a deviation of 0,65 km. That's pretty much.

Total average pace: 5:19

Verticals: 146 m

Calories: 3.107

Equipment:

-Clothing: T-Shirt, short thights, bandana-all from GORE. Excellent functioning.

-Shoes: Saucony Knivara-wonderful shoes

-Drinking belt: Perfekta, 8 bottles-served me well, but I need to find other solutions on later races.

Evaluation:
Again to establish a strategy in advance worked wonders all the way through the race when it comes to consentrating on executing the working tasks necessary to keep a steady pace. I needed to supply with energy from supply stations along the course. The reason for that was partly that what I brought along wasn't sufficient and partly that I didn't ate enough in advance. I need to improve on both points. Secondly I need a new solution when it comes to energy-intake during the race. Using supply stations is out of the question for many reasons. To time consuming, uncertainty when it comes to what kind of energy is available.
Thirdly, I clearly need to work on the strength in my core. It's preventing sufficient executing of technique-especially in the last third of the race. That's something to work serious on my strength training during the winter that lies ahead of me. Fourth I sense the benefit from working on the mental part. It kept me in the race untill I was through with it. My aim though is to keep a steady pace throughout all the race. With a positive split of 11 minutes I have something to work on. Fifth, Berlin Marathon is a circus-it's not a race in which you run to head for a PB. If you wanna have fun, go ahead and race, but don't expect anything more than that. It's unlikely that I'll participate in it again.

The GARMIN-logfile can be found here:
http://connect.garmin.com/activity/50684468

The results from the race can be found here:
http://results.real-berlin-marathon.com/2010/


Pictures from the race can be found here:
http://www.real-berlin-marathon.com/events/berlin_marathon/2010/fotos.en.php

Media coverage:
http://www.kondis.no/risa-best-av-de-norske-i-berlin.4822847-127145.html

Berlin Marathon, 26th of Sep: Preparations

Thuringen Ultra 2010

Well, this is it. I have arrived at one of this years main targets. During the year I have had PB's at all new marathons I've participated in. A total of 6 marathons of which 4 is on the road and two on trails.
The first marathon was in Rome 21th of March with a finish time of 4h 18m 50s-an improvement from last years PB of 4h 31m 10s(Oslo Marathon).
Since then I've raced in Ålesund 8th of May( 3h 52m 9s), in Copenhagen 23th of May(3h 49m 14s) and in Stavanger 28th of Aug(3h 46m 21s). In addition two marathons on trails, but those are not comparable to street-races.
Being able to improve every time is good but very challenging when the next race is due-like now. Anyhow, I've made good preparations when it comes to training, tapering and other necessities.
Now it's time to establish a race-strategy. First of all I need to decide on the pace. Average pace in Stavanger was 5:22. Clearly my aim is to do better than that. I need to forget about time and consentrate on my tasks which is: keep a steady pace, supply with nutrition as planned and enter my zen-zone.
My target pace in this race is going to be 5 min/km. That will  result in a finish time of 3h 31m. With an extra effort the last 2km I'll reach the finish line within 3h 30m. Split times(5km) trhoughout the race will be 25m.
Strategy:
-Warm-up: I'm doing 10 min light run before start combined with 5 min stretching.
-Nutrition: I'm using a drinking belt with 8 bottles of energy-drink of 0,15 l each. I'm not stopping at any supply stations at all. No solid food before the race on race day.
-Shoes: Saucony Kinvara
-Clothing: Singlet, short thights-both from GORE
-Mental part: It's important to endure a lot of pain in order to obtain my targeted pace. In order to do that I'm consentrating on keeping the pace at all times, focusing on fullfilling the km I'm in, embracing and examing any pain that occurs and staying in my zen-zone at all times-one step at the time up till ten and again throughout all the race. In addition I'm visualising my performance in advance-running through every step of the course in advance in order to programme myself mentally to perform.

Finally, most important of all, have a good run.

Stavanger Marathon, 28th of Aug-Norway: Race report-New personal best!

Mosvannet, after 5km

On Saturday I was participating in my eight marathon and for the second time in Stavanger Marathon(the first was last year). The course had changed since last year. This year it consisted of one loop starting at old Stavanger stadium, around the lake Mosvannet two times and around the lake Store Stokkavann nearly one time. Further on the course passed Hafrsfjord, Grannes, Forus and Gausel before entering a new minor road along the sea from Vaulen to the city center with the finish at Vågen. A beautiful course that truly presents the city and the district in an outstanding manner. The race was very good organized and the course was marked good. Only smile and cheers from the voulenteers at the service stations along the course. Weather was lousy, but the beautiful course more than made up for it.

My aim was to finish with a new personal best at around 3h 45m-the old one is 3h 49m 14s. The finish time was 3h 46m 21s. An improvement of nearly 3 minutes. I won my age-group and came in 4th place overall. I am very satisfied with the outcome of the race. Considering that major parts was on gravel roads, that the weather was lousy a great deal of the time and my preparation had been markedly affected by the loss of a close relative recently. I know that I can improve on this finish time.

At the beginning I tried to keep a steady pace on 5:30. I managed that pretty good and had an average pace of 5:12 the first 30 km. I had a pit stop at an aid station after about 33 km and lost some minutes there-at Gausel. A few km later I needed to attend the toilette and lost some minutes there as well. Average pace due to these incidents was down to 5:55 for the next 10 km-resulting in a loss of time of 4,5 minutes. From 40 km till the finish line I had an average pace of 5:14. In total 5:22 as an average pace.

Just finished

I felt good during the beginning of the run and consentrated on keeping the pace with minimum use of effort. By keeping a steady pace I passed a lot of runners both initially and the last 10 km. It was a though call, but I managed to keep the pace as planned inititally. The course arond Store Stokkavatn was a bit hilly and on gravel roads. In spite of this I kept my pace. Anyway, there is clearly potensial for improvement. Moving towards Hafrsfjord I experienced some heavy downpour of rain again. Ascending a bit towards Grannes before the course turned towards Forus. I could feel the effect of my consistent pace, but carried on. My feet weren't as fresh as they could get, but they were a lot better than last weekend. However, I haven't recovered fully from last weekends 6h-race. The rain stopped as I did my refuelling of fluids at Gausel and I headed towards Vaulen to work my way through the remaining 10 km. Right after Vaulen I had a short stop due to natures call. Afterwards I continued along the fjord towards the finish line. It was though to keep the pace and I think my brief stop at the last aid station just was an excuse to have a short break. Anyway, I soon navigated through the last 2-3 km and had a good pace. It felt good to realise that I was about to finish with a new personal best.

Technicals:

Finish time: 3h 46m 21s

Placement: 4th overall, winner of age-group

Splits(average speed):

-5 km:   26:00 (5:12)

-15 km: 50: 21(5:10)

-20 km: 25:48 (5:13)

-25 km: 25:50 (5:09)

-30 km: 26:24 (5:16)

-35 km: 29:28 (5:56)-pit stop, Gausel

-40 km: 29:48 (5:55)-toilette break, Vaulen

-42,195 km: 11:14 (5:14)

Total average speed: 5:22

Verticals: 155 m

Calories: 2.965

Equipment:

-Clothing: Singlet, short thights-both from GORE. Excellent functioning.

-Shoes: Mizuno Wave Ronin-wonderful shoes

-Drinking belt: Perfekta, 8 bottles-served me well

Evaluation:

To establish a strategy in advance worked out good this time as always. I need to improve on my thoughest part in the race and stick 100 % to my strategy. I experienced some difficulties with my stomach. In future races I will eat no solid food on race-day. In addition my approach towards nutrition worked out good. I just need 6 bottles of energy-drink and two bottles of water during the race. If needed I'll just supply with some water at an aid-station in the end of the race. To do a light warm-up and some stretching before the race ensures that I'm able to start at targeted pace right away.

The GARMIN-logfile can be found here:

http://connect.garmin.com/activity/46616329

The results from the race can be found here:

http://www.gti-stavanger.org/filer/StavangerMaraton2010/stavangermaraton2010resultat.pdf

Pictures from the race is found here:

http://www.gti-stavanger.org/index.php?option=com_content&view=article&id=2942:stavanger-maraton-2010&catid=26:stavanger-maraton&Itemid=29

Media coverage:
http://www.aftenbladet.no/sport/friidrett/article1252163.ece

Kongsvinger skogsmarathon 7th of Aug Race report

Pretty relaxed before the race

Yesterday I was participating in my second forrest marathon this year(and ever). It's both a pleasure and a pain when it comes to perfomance. Pleasure because it's always enthralling to run in beautiful surrondings like the one I went through, and pain because I can't expect to achieve the same speed as in street-marathons.
The course consisted of two loops with the major ascent on the first 10 km. It was nearly all trail-good to run-some on gravel roads and a very minor part on asphalt and one minor on grass.
Being in the building period I didn't taper at all for this run. I trained as normal and treated it like a C-priority run. Because of that I was a bit stiff in my thighs and not fully rested. The fluea I experienced earlier on this week had faded away and I felt fresh before the run.

Winner of age-group K40-44

My strategy was to keep a pace just under 6 min/km. That would give me a finish time of 4h 12m. Anyhow, if things worked out differently I could certainly push more speed on. Encountering the first loop I quickly concluded that this was no course for a speed record. It is indeed a forrest marathon-lots of it on pure trails. In addition total verticals is just over 600 m.  Anyhow I kept my pace and gradually worked my way through the first 10km of the first loop. I only had to walk the last part of it. The second part of the loop is mostly on gravel roads with some parts on trails. I was possible to increase my marching speed again, but I strived to get into my running modus. I didnt' get that good feeling and concluded that I never would on this run. It was going to be a run where I had to work to maintain my speed at all times. It was a hot day with a high degree of humidity. I needed to supply with lots of water during the run. In addition I used Coke and energy drink.

The last 5 km of the loop consist of a pretty levelled part of 2,5 km and then it's down 2,5 km and a minor descend at the end before I entered the start/finishing area again. I finished the first loop just before the start of the half-marathon. It was hard to start another loop, but I consentrated on completing each km and by doing this I worked my through the second loop as well. I needed to walk more of the ascends though.
With just two km left of the loop I managed to increase the speed by 1 min/km and finished well before my targets. It was a hard run, but I'm very satisfied to have performed well under such circumstances.

Technicals:

Finish time(official): 4h 6m 26s
(11,2 % up compared to the winner: 3h 41m 39s)


Placement: 4th overall and first in age-group.

Split times(average speed):
1) 5 km:                 27m 55s (5:43)
2) 10 km:               29m 45s (6:00)
3) 15 km:               28m 38s (5:51)
4) 20 km:               27m 50s (5:37)
5) 21,0975 km:        6m 26s (6:03)  
6) 25 km:               23m 45s (6:06)
7) 30 km:               32m 06s (6:27)
8) 40 km           1h 00m 07s (6:06)
9) 42,195 km:          9m 47s (4:59)


Real average time: 5:50 min/km (total distance)

Verticals: 621 m


Calories: 2.906

The log-file from Garmin can be found at:
http://connect.garmin.com/activity/43514200

Nutrition:
My enery intake consisted of energy-drink and Coke. I supplied with water at every supply station.
I didn't experience any problems due to lack of energy so I guess my intake was sufficient. I had 65 grams og energy-drink, and 1-1,5 l of Coke.

Equipment:
-Shoes: I used Mizuno Wave Ronin as my running shoes. They served me well during the whole race.
-Logging: I used my GF 205. No additional device for heart rate-monitoring. The watch measured a shorter distance than the one the race actually was. The deviation was 1,8 %. We were running mostly in the woods. I guess that explains why this deviation appears. Interesting experience.
-Clothes: I wore a singlet, short thigths and running socks-all from GORE. Wonderful equipment.

Mental part:
I was a though race. Again to have established a strategy in advance paid off well. I finished a good first loop (2h) and I'm very satisfied to have just used 6 minutes more on the second loop. Comparing to Nordmarka Skogsmarathon the 12th of June this year-
http://jannicke-athletics.blogspot.com/search/label/Nordmarka%20Skogsmaraton

I used 5 minutes less on the first half and 9 minutes less on the second half-all that in a more demanding track.
Every time I'm strugling I keep consentrating on keeping a steady pace and move forward to the next km.
When I'm 2-3 km from the finish I always make an effort to speed up a bit to ensure a finish time as good as possible. I managed to do so this time as well.

Race report: Nordmarka skogsmarathon, Oslo-Norway, 12th of June

This was a new experience for me. My previous marathons have been on solid pavement with limited elevation. This one was quit the opposite. About 90 % on gravel roads, 10 % on trails and with considerable more elevation than my other marathons. I addition the conditions were demanding with heavy rain most of the time and some wind on part of the course. At the beginning of the race I could feel that this wasn't going to be a good day for me. I felt a bit worned and my fet were heavy. I didn't manage to establish a proper running pattern on this race. As a result I didn't perform well technically and had to work hard to maintain my speed. Regularly I had to walk on parts of the most demanding ascends. Not because I had a too high heart rate, but because my fet needed to reduce the workload.

The first 14 km(8,67 miles) has an elevation of 226,5m (743ft) and the next 12 km up to 26,2 km(16,26 miles) has minor ascends. After that there is an ascend from 26,2 km to 29,1 km of 81m (265ft)-thats were the highest point of the race is 444,7m(1459ft). After that the course is descending overall but with two ascends-the first after 30,8km (19,15 miles) when moving towards Kobberhaughytta-an elevation of 47,2 m(155ft), and the second after 35,3 km(21,95 miles)-an elevation of 71 m(233ft)-to 37,5 km(23,32 miles) from where the course descends rapidly to the finish line, from 370m to 188 m(1215 ft to 618ft)-a distance of 6,9 km(2,89 miles).

My aim was to finish with an average pace of 6min/km(9,6 min/miles).
I finished with an average pace of 6,17min/km(3 % slower than my target).
I came in 8th in my age group of 12 starters. My finish time was 4h 20m 23s.
That is just about the same time as the one I had in Rome Marathon in March this year(4h 18m 50s).
Rome Marathon is a street race on solid pavement with low elevation. Clearly I must have improved since then-as my performances both in Ålesund and Copenhagen shows. Yesterdays race and the ones categorized as street-marathons are not comparable. It will have to race something similar in order to compare. The next opportunity to do that is Kristins Runde next weekend.

Some technicals:

Split times:
1) 5 km:                 28m 22s
2)10 km:                58m 56s  (30m 34s)
3) 15 km:           1h 29m 58s  (31m 01s)
4) 20 km:           1h 59m 20s  (29m 22s)
5) 21,0975 km:  2h 05m 28s    (  6m 7s)
6) 25 km:           2h 30m   9s  (24m 41s)
7) 35 km:           3h 35m 44s(1h 5m 34s)
8) 40 km            4h   7m 18s  (31m 34s)
9) 42,195 km:    4h 20m 23s  (12m 54s)


Average speed:
1)  5 km:           5,67 min/km 
2)10 km:           5,89 min/km(6,11 min/km)
2) 15 km:          6,00 min/km(6,20 min/km)
3) 20 km:          5,97 min/km(5,87 min/km)
4) 21,0975 km: 5,95 min/km(5,57 min/km)
5) 25 km:          6,00 min/km(6,32 min/km)
7) 35 km:          6,16 min/km(6,56 min/km)
8) 40 km:          6,18 min/km(6,31 min/km)
9) 42,195 km:   6,17 min/km(5,88 min/km)



Average heart rate: 159(179).
1) 5 km: 163(178)       2) 10 km: 168(179)            3) 15 km: 160(173)
4) 20 km: 163(170)     5) 21,0975 km: 159(166)   6) 25 km: 153(165)
7) 35 km: 155(165)     8) 40 km: 155(165)            9) 42,195 km: 159(172)

Calories: 2.946kcal


Total elevation: 655m (2.148ft)

The log file from Garmin can be found at:
http://connect.garmin.com/activity/36566269

Nutrition:
I had an intake of 2,0 l of water, 1,0 l of energy drink and 0,15 l of  dehydration. In addition I had three bananas during the race. I refilled every 10 km-except at 40 km. The rainy weather led to a decrease in intake of fluids compared to Copenhagen Marathon three weeks ago. However, during the race I felt some hunger. The race started at 11:00 and I just had some fruit and an energy bar before the start. That was to little I guess.

Equipment:
-Shoes; 
I used Montrail Masochist. They served me well and I was pretty impressed during the trail part of the run. Excellent shoes. However, I think there are better options for gravel roads-Puma Concinnity for instance. This time I needed to use them as they are pretty new in order to prepare properly for the race next Saturday.


-Clothing; 
I used my Mythos thights, a gore-tex jacket and a nit cap. In addition a singlet. I don't like running in the rain so that's the reason for wearing all those clothes. The alternative was to dress with just the singlet, short tights and a cap. I get wet anyway. I felt a bit restrained wearing all that clothing so the next time I'm using the lighter version. I'm going to buy a cap. My socks were new. A pair from Gore. They served me very well during the race.


-Drinking belt;
It served me well during all the race.


-Electronic devices:
I used my Polar S725X to monitor my heart rate as well as split times, and Garmin Forerunner 205 to monitor my course. They both worked well during all the race.

Mental part:
It was a though race. I didn't manage to establish a proper running pace. Nor did I manage to use my zen-exercises as means of help-only partly. The course is special and not like any other marathons I have runned. Gravel roads and a lot more elevation. I almost felt like this was my first marathon-that is right in a way also. However, it is what it s and I have to deal with it. I haven't trained enough under similar conditions.
Before the race I didn't worked my way mentally through the race. I have before and that is a good preparation. To set the pace in advance is a clear advantage. It makes me able to consentrate on keeping the pace at all times and monitoring it every km through the race. In that sense I'm focusing on my working tasks during the race-not the finish.It helped me to maintain my performance through the race.


Preparation:
I've had two training runs  leading up to the race. I didn't run the day before the race. During the last workout I could clearly feel the effect from the tapering. Still my feet were heavy during the race. It could be that the increased workload when it comes to running is affecting me overall. I addition I need to train under far more similar condtions in order to improve on later participations. My nutrion intake was to low before the race. I suffered a bit from that. I experienced no stomach-problems during the race. Nor did I need to go to the toilette during the race. I did before the race.



Points of improvement:
-Performance overall; I need to train under similar conditions in order to improve on my finish time.
-Muscular endurance; I need to improve on this area. My feet are the limiter-not the heart rate.
-Mental part; continue my work on establishing zen-drill as an integrated part of my running.

Race report-Copenhagen Maraton, 23th of May

Overall this was a race with a good outcome. I finished with a new personal best. My personal best now is 3h 49m 14s. That means I managed to lower my previous personal best from Ålesund Maraton 8th May this year with 2m 55s. It was a demanding race with a micture of heat and wind, but also a great deal of clouds.
Copenhagen was a new experience to me. The Danish are obviously very engaged in their marathon. There were lots of people all the way through the race that mostly went through the city centre and some of the suburbs. There were even a number of ensembles playing live music enroute. The course is pretty flat and not very demanding. It runs mostly on asphalt pavement but there are some minor sections of brick pavement. Sparta DK-who is head of the arrangement-did well on most parts of todays arrangement. There were  12.644 registered of which about 9.847 started and 9.141 finishers-706 DNF. I even saw on two occasions a participant being taken care of by emergency-personell. A lot of people experienced cramps during the race. Many head out for a fast, first part of the race. I myself make an effort to run at a steady pace, and hopefully a negative split-and passed lots of people during the second half.
My placement was 3.267 of all the particapants and nr 46 in my age group(40-44).

Some technicals:

Split times:
1) 10 km:                51m 50s (51m 51s)
2) 15 km:           1h 18m 25s (26m 35s)
3) 20 km:           1h 44m 55s (26m 30s)
4) 21,0975 km:  1h 50m 44s (  5m 49s)
5) 25 km:           2h 12m 23s (21m 39s)
6) 30 km:           2h 40m 38s(28m 15s)
7) 35 km:           3h   9m 27s(28m 49s)
8) 40 km            3h 37m 29s(28m   2s)
9) 42,195 km:    3h 49m 14s(11m 45s)

The finish time is 2m 55s faster than in Ålesund. An improvement of about 2%.


Average speed:
1) 10 km:          5,15 min/km
2) 15 km:          5,23 min/km(5,32 min/km)
3) 20 km:          5,25 min/km(5,30 min/km)
4) 21,0975 km: 5,25 min/km(5,30 min/km)
5) 25 km:          5,30 min/km(5,55 min/km)
6) 30 km:          5,35 min/km(5,65 min/km)
7) 35 km:          5,41 min/km(5,76 min/km)
8) 40 km:          5,44 min/km(5,61 min/km)
9) 42,195 km:   5,43 min/km(5,35 min/km)

Increase in average speed from last marathon in Ålesund(5,55 min/km) is about 2 %.

Spread in speed is: 12 %-up from 4,5 % in Ålesund


Average heart rate: 163(zone 4).

1) 10 km: 164               2) 15 km: 164   3) 20 km: 163
4) 21,0975km: 164 km 5) 25 km: 164   6) 30 km: 163
7) 35 km: 163               8) 40 km: 163   9) 42,195 km: 167

Average heart rate is slighty above the one in Ålesund.

 

Nutrition:
I drank 3,0 l of water, 0,9 l of energy drink and 0,15 l of electrolytes.
In addition I ate two bananas.
The temperature was between 15-20 degrees celsius. I was bothered by it when the sun was present. My conditions when it comes to training differ in temperature. Allthough I take great care making sure I don't get dehydrated this marathon was a new experience. Up to 20 km I managed to replace my lost fluids with my water bottles. After that I needed to make use of the supplements from the arranger. From 35 km it was hard to maintain a sufficient intake of fluids and I suspect I didn't make it. I have to improve on my routines.

Equipment:
-Shoes: I used Mizuno Wave Ronin. I didn't experience any problem. They are simply wonderful!
-Clothing: My singlet created some brushings under my shoulders. I have to use some vaseline on later occasions. I bougth a pair of new tights, kne-legth, from Gore at the Sports exhibiton when picling up my bib. A good experience. Gore is an overall, positive experience during three years of using their products.
-Drinking belt: It functioned satisfactory throughout the entire race.
-Heart rate monitor: Apart from irritating my skin it served me well. The watch shortcutted the speed on three or four occasions, but I was just for a short moment and it didn't bother me. The speed sensor is showing a to low speed. I ought to adjust it.

Mental part:
Actually it was a pretty though marathon. Maybe I had a too fast speed the first part of the race and paid for it later. I addition I think i suffered some from the hot conditions. I tried during the race to consentrate on my own performance by doing a spesific mental exercise in order to enter a zen-zone(counting my steps on my right foot up till ten and repeat again). It worked partially, but I need to train on that . The last part of the race was demanding, but again I need to train in order to handle these conditions. I am in zone 4. Maybe I could have pushed a bit harder, but that's difficult to know during a race. I aim to keep my heart rate in zone 4 and that I managed this time as well. I'm satisfied with that. I kept matching my split times with a schedule based on 5min/km pace. That turned out to be a good move as I experienced good control with my status all the way during the race.

Preparation:
I didn't run the day before as planned. That turned out to be a good move. On race day I had four loafes of bread. That was two to much. I had some minor difficulties on three occasions during the race due to an urgent need for a toilette visit. I didn't have to attend the toilette. It was just falsh alarm
Tapering the week in advance was good. Anyhow I think I was more fit in Ålesund two weeks ago.


Point's of improvement:
-Speed: I need to increase on my speed in order to lower my finish time.
-Endurance: I need to run more on average in order to maintain pace at set speed during the entire race.
-Technique: More work on this is necessary. I may have to seek feedback from more experienced runners.
-Mentally: I need to establish a training routine in order to incorporate zen into my running. I think that will suit me well.
-Equipment: 1) adjust speed sensor, 2)use vaseline under my shoulders
-Preparation: Improve on my intake on nutrition before and under the race

Race-Ålesund Marathon, Norway, 8th of May

New personal best: 3h 52m 9s. My fourth marathon was finished in Ålesund today. It's a small race with around 100 participants-most of them running half-marathon. It was a rainy day, light breeze and somewhat cold (6 degrees celcius). The course was levelled, but only to a minor degree.

Some technical data:

Split times:
1)10 km:              54m 33s
2) 21,0975km: 1h 54m 23s (59m 50s)
3)31,0975 km: 2h 50m 40s (56m 16s)
4) 42,195 km: 3h 52m 9s    (1h 1m 28s).

Average speed:
1) 10km:           5,46 min/km
2) 21,0975 km:  5,42 min/km(5,39 min/km)
3) 31,0975:        5,49 min/km(5,63 min/km)
4)  42,195 km:   5,55 min/km(5,54 min/km)

Average heart rate: 162
1) 10km: 162(Max: 171) /2) 21,0975 km: 161(173) /
3) 31,0975: 161(173)     /4)  42,195 km:   162(171)

Nutrition:
I drank 1,2 l of water, 0,6 l of energy drink and 0,15 l of electrolytes.
In addition I ate one banana.

Overall it went exceptionally well. I'm very satsified with the outcome. I didn't just get a personal best by a small margin-I smashed the old record entirly. I ran 26m 41s faster-an improvement of 9 %.
The speed is very even. The maximum gap is only by 4,5 %. In addition the speed is fast. My first goal was to perform better than last time and second to finish below 4h. I managed both.
I think my strategy paid off well. My plan was to consentrate on technique, keep a steady, preset pace and a steady heart rate below treshold. I think it is crusial to establish a strategy in advance-especially when it comes to speed.
When it comes to nutrition I think the intake of energy drink and electrolytes was successfull. I felt strong almost all the times during the race. One minor low was at the beginning of the fourth leg, but it got sorted out after I had some energydrink. I suspect I'm low on my intake of fluids. I need to check that out in the time to come. Further on I need to work more on developing my routines when it comes to nutrition.
Mentally I felt strong most of the time, but I needed to work on myself on the fourth lap. I was consentrating on my tasks as decided in advance and to reach the next distance mark(km). It worked out well. Before I imagined the finish line was within reach.

Rome Marathon, 21th of March 2010

Well then.

It's been a few days since a finished the marathon at a personal best 4 h 18 min 50 s. It all went well. I had a terrible nights sleep before the race and I feared that the lack of sleep would ruin my race, but actually it didn't. I managed to consentrate on the tasks as planned and managed to keep a steady pace through the race. My average speed was 6,09 min/km. The start was a bit challenging given the amount of participants. After about 5 km it got sorted out. My average speed the first 5 k was 6,16 min/km. The next 5km up to    10 k i increased my average speed to 5,52 min/km. I had been standing in line in the start area for about one and a half hour. I guees I should have been more eager to keep warm and to warm up. All in all I should think that my first 5 k was a warm up. Well, after having moving out of the city center we were heading towards it again and we were in centro storico after 15 k heading towards the Vatican. My average speed on this interval was 6,0 min/km. I felt good and eager to carry on. Moving on we were headin towards the Vatican and gaining some height. All the same I managed to keep up pace in spite of a brief visit to the toilette-I guess I spend some 3 minutes there. Nothing to mention at all. Anyhow I had an increase in average speed and noted 6,32 min km. Eager to get back in the race after that I increased my speed a bit as we were heading north and out of the city again. By 25 km I had an average speed the last 4 k of 5,54 min/km. Working our way back to the city center again eventually I did manage to keep an average speed of  6,18 min/km. By now I were beginning to notice that I've been running some 30 km. I was wondering about if the the speed was a bit high, but I decided to keep it up and managed to arrive 35 km at an average speed the last 5 k at 6,06 min/km. Only 7 km to go then. The next 5 km up till 40 km was in centro storico and the pavement was not asphalt but stone bricks. Average speed was down that 5 k till 6,12 min/km. With the final line just around the corner I deciced to get mean towards myself and increased the speed and had an average speed the last distance of 5,48 min/km. I had a good feeling as I was crossing the finish line after 4h 18 min 50 s-new personal best!
As the record down below shows I managed to execute a negative split.

Split	Time	min/Km	Delta	min/Km	RealTime
Km 5 - Via Ostiense	0:31:21	6,16	0:31:21	6,16	0:30:31
Km 10 - L. Testaccio	1:00:45	6,04	0:29:24	5,52	0:59:54
Km 15 - L. Marzio	1:30:47	6,03	0:30:02	6,00	1:29:57
Km 21,097 - L. Vittoria	2:10:42	6,11	0:39:55	6,32	2:09:51
Km 25 - Foro Italico	2:33:46	6,09	0:23:04	5,54	2:32:55
Km 30 - L. Thaon di Revel	3:05:21	6,10	0:31:35	6,18	3:04:31
Km 35 - Largo Argentina	3:35:53	6,10	0:30:32	6,06	3:35:03
Km 40 - Via Petroselli	4:06:56	6,10	0:31:03	6,12	4:06:05
Arrivo	4:19:42	6,09	0:12:46	5,48	4:18:51