Bislett 24h race, 27th of Nov-2010: Race report

You'll find my report here:

http://ultraraces.blogspot.com/2010/12/bislett-24h-race-27th-of-nov-2010-race.html

Race report: Copenhagen 6h-race

Thueholmsøen

The one positive part conserning Yesterdays race was the possibility to learn from it. And there shure is something to learn from it. Being the first race I'd DNF it's paramount by being just that. To me having to stop before I'd finished the race was a very tough decision, but made easier because it was a very rational one.

Albertslund it's a dosy suburb to Copenhagen. Travelling by train it's a 20 minutes journey from the central station. I'd planned on travelling back and forth the same day and that worked allright as the race started at 10 a.m.
The race takes place around a very idyllic lake-Thueholmsøen. The lap is 2.221 metres and the elevation turned out to be just over 7 metres a lap. The surface is asphalt pavement. Weather was excellent. Light winds, partly clouded and around 10 degrees celsius.
Number of participants was around 130-mostly locals, some of them scheduled for marathon.
Facilities were a bit scarsed and the timing-system didn't function at the start-leaving the arranger to do manual counting of laps, but overall it seemed to be a job well done by the arranger Albertslund Løb og Triathlon(ALOT).
I arrived the spot well in time before the start and was able to make necessary preparations. My plan when it comes to nutrition was to make use of gels from WINFORCE. Water would be supplied from bottles in my own drinking-belt. The race started a few minutes past 10 a.m. I felt fresh right from the beginning. My strategy to execute 25 minutes of running and 5 minutes of walking worked out fine for me. My planned pace while running was 5 min/km and between 9-10 while walking. In the walking breaks I would attend my nutrition needs. That also worked out allright. I placed my gels at a table by the start and just picked up a gel on each turning point.
In principal it worked good, but I felt a growing nausea after having 3 gels and stopped using them Apparently gels arent the right choise for me. I'll stick to other means of nutrition-for instance energy drink.
After 5 laps of running I felt a growing pain in my knees-especially my right knee-and stopped by the storage tent and put on some support on my knee. The pain was more evenly distributed after that but didn't disappear. Anyway, I kept running and hoped for the best. Three laps later the pain was anything ells than evenly distributed-it was growing to be intense, again in my right knee, but also in the left. For two more rounds I tried to walk a bit during the lap, but that didn't made any difference. I felt a growing disbelief and worry. Was there any chanse that this was going to stop me from finishing the race? I made another and final approach, walk extended part of the lap and tried to run on several occasions, but the pain was just getting more intense. Clearly this wasn't going to work out at all for me. During all those last, three laps I was more and more emotionally shaken. I realised more and more that I was called upon to made a very though decision conserning finishing the race or not. To finish a race is paramount to me, but on some rare occasions it's rational to back off-the occasions when DNF stands for "did nothing fatal" To me Yesterdays race was such an occasion. At first being emotional disturbed I managed to think and act rational and made a very hard, but-I'm, conviced-right decision. It was obvious to me that finishing the race would leave me with knees even more injured and a bad result. The outcome simply wasn't worth it. If I'd been just exhausted I'd never given up-never! This time it was different. In fact I still felt pretty fresh after 31,4 km of running and 3h 14 on the road.
Important to me know is to think carefullly through what the right measures for me are short- and long term when it comes to further athletic activity.

Technicals:

Distance covered: 31,094

Placement: DNF after 14 laps due to knee-injury

Split times(average pace):
1. First 5 loop's: 
-Split time                                : 59m 5s
-Distance covered                    : 11,105 km
-Average pace, total                 : 5:19 min/km
-Average pace, in last 5 loops   : 5:19 min/km
-Average loop time, total          : 11m 49s
-Average loop time, split          :  11m 49s     

2. Next 5 loop's:
-Total time                                : 2h 4m 35s
-Split time                                 : 1h 5m 30s
-Distance covered, total            : 22,21 km
-Distance covered, split             : 11,105 km
-Average pace, total                  : 5:36 min/km
-Average pace, in last 5 loops   : 5:52 min/km
-Average loop time, total          : 12m 27s
-Average loop time, split          :  13m 06s  

3. Last 4 loop's:
-Total time                                : 3h 14m 27s
-Split time                                 : 1h 9m 46s
-Distance covered, total            : 31,094 km
-Distance covered, split             : 8,88 km
-Average pace, total                  : 6:15 min/km
-Average pace, in last 4 loops   : 7:51 min/km
-Average loop time, total          : 13m 53s
-Average loop time, split          :  17m 26s

Verticals: 100, 7,1 metres a lap

Calories: 2.104

Shoes: Saucony Kinvara

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

UltraBirken, 18th of Sep-2010: Race report

At the start in Rena

UltraBirken is a trailrun that is runned between the towns Rena and Lillehammer. It has four aid- and check-points. First one is Skramstadsætra after some 12 km, next one is Åkersætra after 36 km, third is Sjusjøen after 52 km and finally the finish at Lillehammer after 73,4 km. It's almost entirly on trail with major parts of it even off-trail. The course navigates through large stretches of marshland. Weather was good most of the day, but it got a bit windy when crossing over Snørvillen and it rained a bit on a minor stretch after Sjusjøen. It had rained a lot before the starting and the ground was very wet. Most of the time between Skramstadsætra and Sjusjøen it was like running in a stream. Very time consuming and effortfull.

Romerike Ultraløperklub at the start in Rena

Start went off at 7 a.m and my aim was to reach the first check-point with an average pace of maximum 6 min/km. I didn't manage that. I felt right after the start that something wasn't functioning quite well. My feet felt a bit heavy and I had had some discomfort due to stretches in my butt-I thought they were gone last week, but hey they returned just in time to make this race an ordeal. I needed to slow down and even walk some of the most hilly ascends. I felt really surprised to learn this, but carried on with my running. After all this was still early in the race and my experiences could alter later on. Arriving at the first check-point at Skramstadsætra I changed shoes from Mizuno Ronin to Puma Trailfox. That pit-stop went fairly well-only used 5 minutes there. Average pace so far was 6.46-a bit more than planned-leaving me 9m behind schedule.

At Bjørnåsbjerget

Eager to get on and maybe gain some time I headed out for the next strech which was going to be the most demanding of them all. The trail was very wet. We ran in mud and water almost continually and there were large parts of marshland. On the marshland I was bound to walk and lost a great deal of time due to that. I experienced severe discomfort due to the stretch in my butt and had to force myself to run where I clearly needed to in order to maintain momentum. On two or three occasions I slipped and went down in the mud. Luckilly I didn't get injured. Arriving at Åkersetra after crossing a river just before-the water almost went up to my mid-I was seriously thinking to DNF. My butt was really hurting, my feet were nearly done and my spirit was low. Well, I didn't. Why didn't I? Tough question. I think when I'm going to DNF there has to be present a severe damage that prevents me from finishing or an injury that clearly will develop into something serious if I finish. I could't classify my experiences in those categories. I was just really hurting and having a bad time. Clearly these are not reasons to DNF! Average pace on the section was 9:10-leaving me 1h 2m behind schedule.

Crossing Åstaelva at Åkersetra

After some refuelling, some potato chips and a cup of coffee I carried on with the race. The trail went up for some time and levelled out when starting to cross a major marsh-land. Luckily timber was placed on most of the trail and because of that it was possible to keep momentum at a resonable level. Ascending towards the hilltop "Snørrvillen", the race' highest point, the view was simply fantastic! It was worth the run from Rena just to experience that view. The horizon was mostly clear, but I could see that some dark clouds were approaching from the north. It was time to descend down to the third check point. Arriving at Sjusjøen I was I was eager to refuel and get on with the remaining part of the race. My pain was still there, but I'd decided to not acknowledge it. I changed shoes(wonderful), refuelled and went out. Average pace on the section was 9:22-leaving me 1h 3m behind schedule.

Sjusjøen-refuelling

The course went up for some while, but before long it started to descend. The condition of the course was much better than on the previous sections, but I couldn't manage to gain enough momentum in order to obtain the pace I wanted. Maybe I'm wasn't pushing enough? Anyway, I kept a steady pace, passed several runners and arrived at the finish in Lillehammer having spent 10h 52m 27s on the course.
Average pace was 8:50-leaving me 1h 7m behind schedule.

Results, total:
-Finish time: 10h 52m 27s
-Placement: 4th overall

-Verticals: 1.782 m
-Shoes: Mizuno Ronin, Puma Trailfox and Montrail Masochist
-Weather: Partly cloudy, some sun, 10-12 degrees celsuis, little wind-severe some times


This was an interesting race in many ways. I feel that there is a lot to learn from it. First thing that springs to mind is my need for improvement when it comes to running technique and endurance in the terrain. I have had workouts in the terrain on average once a week, but that is clearly not enough. I'll correct that when preparing for competitions in the end of the second quarter next year. Secondly I need to establish another regime when it comes to nutrition. It worked out well to drink energy-drink, eat potato chips and drink cola, but I need more storage space than the one my present sack is providing. I'll also skip using the drinking belt on ultra-runs and use a camel-back or something similar. The mental part is more influential than I thought it would be. It made me finish the run at a point where I nearly thought I'd DNF. Further on I need to train to push myself more-endure more pain. That means to run when it hurts if that's needed to keep the pace as planned.
What's worth remembering from this race is all there was to learn from it and that I was able to finish when I thought I wouldn't.

The GARMIN-logfile can be found here:
http://connect.garmin.com/activity/49541940

Results from the race can be found here:
http://resultatservice.birkebeiner.no/sok_resultater2.php

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

Romerike 6h-race, 21th of Aug: Race-report

Photo by Ole Arne Schlytter

Today I participated in my 4th ultrarace and my first 6h-race. It's pretty difficult to decide on the pace in advance as I haven't run it before. My goal was to finish with a distance covered in total of 65 km. I finished just over 60 km. As this being my first 6h-run I'm satisfied with that. Today I couldn't have covered more distance. The course consisted of one loop of 1.989 metres with about 1m of elevation gain pr round. 60 % gravel roads and the rest on asphalt pavement. I needed to attend the toilette on two occasions. The first after the 8th loop and the second time after the 18th loop. I lost about 15 minutes on those disruptions. I guess the pizza I ate Yesterday afternoon caused it. I could have covered another loop on those minutes, but that's what it was today. I'll learn from it. I managed to keep a steady, high pace for 14 loop's-except the toilette visit. After that I needed to make some pit-stops to refuell and spent some time on that. It is clearly a great advantage to have someone crewing for you. From there on I used around 12:30 on each loop compared to 10/11 minutes earlier on. I finished excatly on the finish line after completing 30 loops and 426 m-a total of 60,096 km. I'm satisfied with that. Initially I used my own energy drink, chocolate-milk and coke, but supplemented with potato-chips and water after the 15 loops. In addition it was pretty hot and made use of sponges after each loop. I walked very little-only just after completing each loop when eating and drinking water.
It was a pretty even race- the marathon was passed on 4h 4m 2s.

Technicals:

Finish distance(official): 60,096
(25,6 % shorter compared to the winner: 75,515 km)

Placement: 6th overall of 26 and third in age-group.

Split times(average pace):
1. First 10 loop's: 
-Split time                                : 1h 52m 4s
-Distance covered                    : 20,32 km
-Average pace, total                 : 5:31 min/km
-Average pace, in last 10 loops : 5:31 min/km
-Average loop time, total          : 10m 59s
-Average loop time, split          :  10m 59s     

2. Next 10 loop's:
-Total time                                : 3h 52m 40s
-Split time                                 : 2h 00m 36s
-Distance covered, total            : 40,21 km
-Distance covered, split             : 19,89 km
-Average pace, total                  : 5:47 min/km
-Average pace, in last 10 loops  : 6:04 min/km
-Average loop time, total          : 11m 38s
-Average loop time, split          :  12m 04s  

3. Last 10 loop's:
-Total time                                : 6h 0m 0s
-Split time                                 : 2h 7m 14s
-Distance covered, total            : 60,096 km
-Distance covered, split             : 19,89 km
-Average pace, total                  : 5:59 min/km
-Average pace, in last 10 loops  : 6:24 min/km
-Average loop time, total          : 12m 00s
-Average loop time, split          :  12m 43s

Verticals: 29 m, less than 1 metres a round

Calories: 4.224

The log-file from Garmin can be found at:
http://connect.garmin.com/activity/45505552

Nutrition:
My enery intake consisted of energy-drink, Coke, chocolate milk and potato chips. I supplied with water at almost every supply station.
I didn't experience any problems due to lack of energy so I guess my intake was sufficient. I had 130 grams of energy-drink, 1,0 l of chocolate milk and 0,67 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.
-Clothes: I wore a singlet, medium length thigths and running socks-all from GORE. Wonderful equipment.

Mental part:
I was a though race. My biggest challenge was to decide on my pace in advance. My choise was 5:30. I still think that was a right choise. I paid no attention to what others did at all. I carried out my own race entirly. I experienced difficulties with my stomach and needed to attend the toilette on two occasions-first one after the eigth loop and the second after the 18th loop.

Improvements:
-Nutrition:
I think this is the area that has greatest potensial. That includes both before and during the race. Energy-drink and coke works fine, but I need something more than that. I added chocolate milk this time. That worked fine. In addition I had some potato-chips. I will add that also as a regular. In future races I will also include loafes of bread. To have mixed the energy-drink in advance worked fine. I had two litres of energy drink and 0,35 litres of dehydration drink. My box in the pit-stop area was exposed to the sun. I need to supply with protection on future races. Having my own box with all my gear in was a very good idea. Next time I will make sure to have an inventory list and check it out in advance. A multi-tool was sorly needed and a pair of scissors as well.
-Equipment:
My clothing were good as always. I think the drinking belt needs to be replaced in due time. When wet it tends to get open at front. The shoes were good. I experienced some minor blisters, but I used some vaseline to sort that out. I need to bring compeed next time.
-Race strategy:
I used 7-8 minutes more between every 10th loop. Next time I need to establish better routines in advance when it comes to nutrition-intake. I'll set a loop time that includes running, intake of nutrition in the pit-area and pit-stops. I need to be clear about what to eat and when to eat it. In addition it needs to be prepared in advance. There's also work to be done when it comes to pre-race nutrition. I haven't got time to waste on toilette-visits. This time it was 15 minutes. That's nearly 1,5 loops(3 km).

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.

Rallarvegløpet, 24-25th of July: Race-report

I've been spending two days up in  the central mountains of Norway at a place called Finse. It's situated at 1.222 m above sea-level(4.009 ft). The race is arranged over two days. The first lap is on Saturday, from Flåm, at sea-level to Finse. The second lap is on Sunday from Finse to Haugastøl, 888 m above sea-level(2.913). So, pretty much up the first day and just over 54 km(33,55 miles). On day two it's mostly down and  just under 27 km(16,66 miles).
Day one:

Start is at Flåm station-just above sea-level. From there the course moves forward through the beautiful valley-Flåmsdalen. I was in for a better performance than my last ultra-run. That means a lower moving pace. In Thuringen I had 8,05 min/km(12,95min/miles). I felt good when ascending the first part. I had very good pace the first 7,5-8 km, but had to slow down a bit when entering some heavy ascends. Later on I power-walked the most hilly parts. I went through one of Norways most beautiful scenery. It felt good just to be there. Truly an awesome experience to run trough it. I even met with some goats that had blocked the entire road-wonderful creatures to meet in a place like this. Well then, time to move on and shortly after the course enters a monstrous ascend towards Vatnahalsen-I walked that one. As a matter of fact it was demanding just to walk it. At Vatnahalsen we were able to leave a drop-bag(the only place actually-the race is self-supporting). I didn't think I needed to do so, but that was a mistake. I could have used a top with long sleves up on the mountain, and I could shorly need some more nutrition-more on that later. After Vatnahalsen there is just over 30km to the finish line. The course ascends from about 822 m above sea-level(2.696ft) to Finse-1.222 m(4.009 ft).

I felt fine running through Vatnahalsen an heading for my next target-Hallingskeid-1.074 m.a.s(3.535 ft), 33,5 km(20,86 miles). I could feel some fatigue, but my feet were good still. I was beginning to think about my rapidly diminishing supply of energy. After a steep ascend I was up on the high-mountains-no trees, but lots of solid rock and long views.

I still had walking-breaks when encountering ascends, but not as much as in the first part. Weather was good, but a bit windy. After passing Hallingskeid I was beginning to feel the effects of my to low intake of energy. I tried to push, but couldn't do that to the degree I wanted. Rumours about a possible refuelling with coke at Fagernut was promising. The terrain was getting more and more desolate and almost free of vegetation. I begain to feel some pain in my back, but I didn't slow me down. It was just a new feeling. My feet were still fine, but a bit worn. I had no problems with my knees. With Fagernut(44,5 km-27,66 miles at -1.310 m, 4.297ft) in sight I could lay my hands on a bottle of coke and that made the difference for a good finish for the race. Clearly I had operated on a too low energy intake. It was good to experience that and the importance of enough nutrition. The last part towards Finse leds me by the the highest point of the course-Fagervann, 1.323 m, 4.340ft. After that it's pretty much a long descend to Finse. I finished the first day on 6h 40m 34s-resulting in an average pace of 7,38min/km(11,88 min/miles). Down from 8,05 in Thuringen-Ultra.

Day two on Sunday(Today) consists of an uneventful strech of gravel roads encountering more and more civilisation as I move closer towards the finish line at Haugastøl-888 m, 2.913ft above sea level. My target today was to keep the pace under 6 min/km(9,66 min/miles). I finished 26,5 km(16,5 miles) at 2h 37m 21s, resulting in an average pace of 5,94 min/km(9,56 min/miles). I walked very little, didn't suffer from particularly stiffed feet, but I was a bit worned after Yesterdays race.


Day 1-24th of July: Flåm to Finse
Technicals:
-Distance: 54,3 km( 33,75 miles)
-Time:  6h 41m 32s
-Average speed: 7,4 min/km(11,91 min/mile)
-Elevation gained: 2.212 m(7.260 ft)-the log is corrected after an irregular drop in height.
-Calories:  3.472 kcal
-Average heart rate(max): Not monitored.

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/41775559


Day 2-25th of July: Finse to Haugastøl
Technicals:
-Distance: 26,5 km( 16,47 miles)
-Time:  2h 37m 30s-time is corrected as I didn't stop the watch before well after I crossed the finished line.
-Average speed: 5,94 min/km(9,56 min/mile)
-Elevation gained: 135 m(442 ft)
-Calories:  1.859 kcal
-Average heart rate(max): Not monitored.

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/41775512

Thuringen Ultra, 100 km, 3.7.10-Race report

Writing this race report a couple of days after I have nothing but good memories from the race. It's a very scenic race that encouters the terrain of Thuringen Wald(forrest) in the heart of Germany. The race consists of one loop starting in Frottstadt and finishing the same place after 100 km in the woods. Mostly on trails, but also on gravel roads and some minor part on asphalt pavement. We started out early-4 a.m-and that was a good move. The heat had been at levels of +30 degrees celsius and it was good to start in a bit chilly atmosphere in the morning. Up to about 10 a.m. the woods shielded the participants from the worst heat. After that, from the second checkpoint at Seligenthal(51 km) we were fully exposed to the heat. The race was very well organized. The markings, support during the race and the atmosphere was excellent. The first part of the course-some 15 km was even marked with read lights in order to help navigating in the early morning. I didn't experience one problem finding the way through the course. The race is apparently appreciated by the locals. When some 15 km was left of the race I saw that many had, on own intitiative, placed out water in order for the participants to refresh themselves. There were also a lot cheering and supportive coments all along the race-both from the participants and from the locals.
The race is divided into four parts. That's because it enables the arranger to facilitate for an additional relay-run. The first part is from the start in Frottstadt to Ruhlaer Skihutte(24km / 15,06 miles). The next place is Floh-Seligenthal(51km / 31,63 miles) . Further on we have Finsterbergen(74 km / 46,33 miles) and finally the finish at Frottstadt(100km / 62,1 miles). The course is pretty demanding-consisting of 2.150 metres of verticals(7.053ft). The race has a total of 17 aid stations with supplies of water and food.
My strategy was to run the flats and decends, and walk the uphills. It was kind of good to start running that early(4 a.m.)-allthough I was sceptical at first. It was about 4 km(2,5 miles) on small roads before we entered the deep of the woods in the morning mist. I felt good running. Having entered the forrest we soon startet to encounter a long ascend up to the first point(Ruhlaer Skihutte). I felt really fit and only had to walk at very steep ascends. I logged in at Ruhlaer Skihutte after 2h 41 56s-an average of 6,46m/km(10,4 min/miles), after gaining a total of 705 m(2.313ft) from the start in Frottstadt.

The second part-from Ruhlaer Skihutte to Floh Seligenthal went also pretty well-though not as well as the first part. The course descends a little right after the beginning, but then start to ascend to the highest point of the part after 35,8km(22,2miles) with an elevation of 778m(2.553ft). After that it's pretty levelled for 1,6km(1mile) and then it descends rapidly down to the second timing point-Floh Seligenthal to 375m(1.232ft). That descend was pretty long-almost 15km(10 miles). I thought it would never end, but knowing pretty well that we were ascending rapidly afterwards I kept the pace as high as I could in order to keep my pace-schedule of 8,0m/km(12,87m/miles). During the last part of the downhill I started to feel some pains in both my knees. This particular pain is familiar to me. It normally appears after I've had a long period of training and races. It normally disappears after a period with no training at all, but I had the remaining half of the run left. Clearly I had to establish a strategy to cope with this for the rest of the race. That was to cool down my feet at regular intervals with water for the rest of the race. The pain didn't disappear, but it only got a bit worse-it was berable. However, I logged in at Seligenthal after 5h 59m 16s. Elevation here is 375m(1.232ft) and the average pace in total now was 7,04m/km(11,3m/miles). Elevation gained from last checkpoint was 457m(1.499ft). I was still within my pace limit, but I had a monstrous ascend to encounter on the third part.

Well then, after some minutes due to natures call and some supplies, I was eager to get going again and not lose to much time on the checkpoint. Shortly after I was encountering the ascend. It kept going until 57,82km(35,93 miless) and peaked at an elevation of 741,3m(2.432ft)-an ascend of 366,3m(1.200ft). I thought it never would end and just managed to run minor parts of it. Right afterwards it was straight downhill to 442m(1.450ft) after 65,4km(40,65 miles). For the first time I experienced problems with running continually down the descends. I had to break it up with small walking parts. My quads were giving me some problems. The pain in my knees were pretty stable as it had been since the second part. I was still determined to finish within my goal of 14h. My strategy to do that was to move forwards with an average pace of no more than 8m/km(12,9m/miles). After some ups and downs I arrived at Finsterbergen-the third check point-situated 74km(46,33miles) out in the race at 9h 33m 59s. After leaving the second point I'd gained an elevation of 637,9m(2.093ft). Average pace so far in total was 7,76m/km(12,5 m/miles). I was a great comfort to realise that I was still ahead of my schedule.

I didn't stay long at Finsterbergen and soon went out for the last part of the race. After 1,6 km of ascend the part pikes at 585,5m(1.921ft). After that it's pretty much downhill. Right then I didn't think that was much of an advantage as both my legs and quads were hurting. However, I'd figured out that in worst case I could powerwalk this race in, but I wanted the time to be as good as possible. I clearly had a better pace than Kristins Runde two weeks ago(the same distance was passed on 10h 42m 38s-50m 55s shorter). The last part of the fourth part-some 16km(10 miles) is out in the fields with no cover for the sun. I managed to run and power walk about half each, but this was the part with my lowest pace, 9,37m/km(15,08m/miles).
It was with a feeling of true accomplishment that I broke the finish line after 13h 26m 44 s-over thirty minutes before my target time, with an average pace of 8,07m/km(12,99m/miles).
Why 14h? Well, it's the qualification time for Western States Endurance Run, and now I'm able to approach that event with an applicant for the lottery.

Some technicals:

Split data:

1. First check point-Ruhlaer Skihutte, after 24 km(15,06 miles):
Total time: 2h 41m 56s
Average pace in total: 6,77m/km(10,89m/miles)
Elevation gained in total: 705m (2.313ft)


2. Second check point-Floh Seligenthal, after 51km(31,63 miles):
Total time: 5h 59m 16s(3h 17m 20s)
Average pace in total: 7,04m/km(11,33m/miles) / (7,33m/km(11,8m/miles))
Elevation gained in total: 1.161,9m(3.812ft) ( 457m(1.499ft))

3. Third check point-Finsterbergen, after 74km(46,33 miles):
Total time: 9h 33m 59s(3h 34m 43s)
Average pace in total: 7,76m/km(12,49m/miles) / (8,9m/km(14,3m/miles))
Elevation gained in total: 1.799,8m(5.905ft) ( 637,9m(2.093ft))
 
4. Finish line-Frottstadt, after 100km(62,1 miles):
Total time: 13h 26m 44s(3h 52m 45s)
Average pace in total: 8,07m/km(12,99m/miles) / (9,37m/km(15,08m/miles))
Elevation gained in total: 2.186,3m(7.173ft) ( 386,5m(1.268ft))


Total result:
I came in 7th in the category(W40), some 30% after the winner. There were 12 finishers.
Overall I came in 12th of 23 finishers, some 30 % after the winner.
Full results here:
http://www.thueringenultra.de/ergebnisse/index_eng.php



Calories: 6.233kcal


The Garmin logfile can be found at:
http://connect.garmin.com/activity/39228570

Video from the race:



Thueringenultra 2010 from Mayk Hirschfeld on Vimeo.

Average heart rate:  135(173).


Nutrition:
-Water: I had lots of water. I would estimate about 10l. I had three peing breaks and two other breaks due to natures call.
-Energy: I used the arranger's supplies with Iso-drink and Coca Cola. i had an intake of 2l of each. In addition I had two bananas and some salty biscuits.
-Total energy intake: ..later..


Clothes/shoes/equipment:
-Clothes: I ran in short tights and a singlet. They're both from GORE and were excellent as always.
-Shoes: Montrail Masochist. Just wonderful! Doesn't like to much asphalt pavement, but wonderful on the tracks and gravel roads.
-GPS-watch, GF 205: The watch let me know after 11h 45 m that battery was low, but I decided to let it run without bothering to follow instructions on the watch to "enter". The whole race was logged.
-Heart rate watch, Polar S725X: Values were pretty narrowed. I guess the battery capacity is low on the heart-rate monitor. Not representative at all.

Mental part:
It is vital to have a strategy in advance. It is also extremely important to break the race into bits. I consentrated on moving from one check point to the next, from one aid-station to the next and from 1 km to the next. All along I was trying to keep as relaxed as possible, consentraiting on maintaining a good technique. I'd experienced a tension in my elbows during Kristins Runde and this time I let my arms hang straight down in a relaxed manner during parts of the descends. It worked out well. I didnt' experience any similar problems. It was a pretty though race with all the ascends and descends, but I was never in doubt on wether I should finish or not. The question was before or after the targeted finish time. I was truly happy right after crossing the finish line. I haven't felt like that since Kristins Runde. It's worth running just to get that feeling again!
In addition I get a feeling of true pleasure when running through such beautiful terrain as this course was. I know I'm having a great time when time and space just disappears and I'm just being present right there, running. There is no better time in life than that!

Kristins Runde, 19th of June-2010: -Race report

Yesterday I was participating in a 50,5 miles trailrun in Nordmarka-Norway. It was my first official ultrarun.In total it was a very good running experience. I had a great day in spite of some rain and occasionally heavy winds. One other thing I was a bit uncertin about was the amount of nutrition I needed to consume during the race. I addition, another factor is how my feet would react to such a demanding elevation and partly technical trails. After all my background is from marathons. At last I was a bit unsure about my average moving pace. In street-runs I aim at 5 min/km and use that as a target during the race. In trailruns it's different. That much I knew. Last weekend I had a chance to test it out as I was participating in Nordmarka skogsmaraton-further south in the same area as Kristins Runde. I had an average pace of just above 6 min/km. Being far more demanding than that race I established a goal of 8 min/km as an average pace. That would bring me to the finish just before 11h. In that case I would be qualified for Western States. That would be nice.
My finish time was 11h 33m 17s(unofficial time). The total distance is 81,3 km(50,5 miles). My measure was 50,51 miles. Total elevation was 1.724 m( 5656ft). Calories: 4.955kcal.I used both my GPS-watch(GF 205) and an another watch(Polar S725X) to measure my heart rate. I was uncertain if the watches had enough capasity to store that much information as the race would last for 11-12 hours. It turned out they had.
That gives an average pace of 8,53 min/km(13,72 min/miles). My body is worn as it never has been after a race. My feet are very stiff. During the race I was just waiting for a cramp to appear, but that never happened. My strategy laid in advance was carried out with one exception. I didn't walk regularly 5 minutes of every hour. I walked a bit more than that so it didn't made sense to carry out that part of the strategy. When it comes to nutrition I didn't eat as much as I had planned in advance. I was a bit anxious during the race if I was low on my intake of energy. It turned out I wasn't. I drank a lot of water and some energy drink, but not much of that either.
The course consists of 25 % of technical trails and the rest of gravel roads-with a minor part(few km) on asphalt pavement. The most demanding part was the ascend up to the five peaks of just above 700 m(2300ft). The legs get a heavy ride ascending while the thighs are subjected to the same when descending. I walked up to all five hills as planned in my strategy. It was a wice decision. When descending I made efforts to run, but with care as I have trained little on technical trails. The shoes-Montrail Masochist- were simply wonderful on these parts of the run. Further on I ran on the flats and downhills and walked must of the uphills. I sticked to that strategy almost all the race. Three of the five hills is situated before16,4 km of the race(10,2 miles), the next hill is after 29,8 km(18,5 miles) and the last after 48,3 km(30,05 miles). After that the course descends rapidly to the lowest point on the race-Kringla-situated at 338 m(1.110ft) after 57,6 km        (35,78 miles). After that it's pretty much uphill. The course consists of one loop meaning that we return to the same spot as we started-ascending to 502m(1647ft) after 81,3 km(50,5 miles).
My feet were getting really stiff at this time, but I ran the flats and tried to walk the ascends as fast as possible. I didn't have any breaks except for a refilling-stop after 69,5 km(43,2 miles).
I came in fifth in the ladies group and 38th of 52 overall. I'm satisfied with that, but I would have been more satisfied with finishing sub 11h. That would have made me qualified for Western States. I'll have another try with that in two weeks at an ultra-race in Thuringen-Germany. It's 100 km and my aim is sub 14h. Then I would be qualified for Western States.

Some technicals:

Split times:
1. On the first top-Helgehaugen, 705 m(2.312ft)
after 6,3 km(3,92 miles); 45m 54s
2. On the second top-Lamannshaugen, 701 m(2.301ft)
after 8,95km(5,56 miles);1h 11m 51s(26m 7s)
3. On the third top-Svarttjernshøgda, 717 m(2.352ft)
after 14,95 km(9,29 miles);2h  3m  39s(51m 47s)
4. On the fourth top-Ringkollen, 701m(2.300ft)
after 31,56 km(19,61 miles);4h 15m   9s(2h 11m 30 s)
5. Marathon-distance-Between the fourth and the fifh top at Storflåtan;
5h 48m 42s(1h 33m 32s)
6. On the fifth top-Oppkuven, 704 m(2.308ft)
after 49,3 km(30,64 miles); 7h   5m   3s(1h 16m 20s)
7. At Sandungen gård: 423,7 m(1.390ft)
after 62,4 km(38,8 miles); 8h 48m 32s(1h 42m 29s)
8. Before descending to Gjerdingen: 549,9 m(1.804ft)
after 69,5 km(43,2 miles); 9h 56m 5s(1h  7m 32s)
9. Finish-By the lake Mylla: 502m(1.647ft),
after 81,3 km (50,5 miles); 11h 33m 17s(1h 37m 12s)

Average speed:
1. Helgehaugen      : 7,3 min/km((11,7 min/miles)
2. Lamannshaugen : 8,0 min/km(12,9 min/miles)
3. Svarttjernshøgda: 8,3 min/km(13,4 min/miles)
4. Ringkollen         : 8,1 min/km(13,0 min/miles)
5. Marathon          : 8,3 min/km(13,4 min/miles)
6. Oppkuven         : 8,6 min/km(13,8 min/miles)
7. Sandungen        : 8,5 min/km(13,7 min/miles)
8. Bef. Gjerdingen : 8,6 min/km(13,8 min/miles)
9. Finish-Mylla      : 8,5 min/km(13,7 min/miles)

Calories: 4.955 kcal

Vertical: 1.724 m(5.656ft)

The Garmin logfile can be found at:
http://connect.garmin.com/activity/37432458

Average heart rate:  147

Nutrition:

-Water: I had an intake of 7 l of water
-Energydrink: I had an intake of 150g. That gives 560 kcal
-Bread: I ate 6 loafes of bread. That gives 1.500 kcal
-Chocolate: I had 1,5 pieces. That gives me 500 kcal.
Total energy-inntake: 2.560 kcal. That's 51,7 % of my need. I must have been burning some fats as well That's good news.

Clothing/shoes/equipment:
-I need a nite cap, but that's allready ordered. My socks(GORE) were wonderful. That goes for the tights(GORE) and my windbreaker(GORE) as well.
-Shoes: Montrail Masochist-just magnificent on trails.
-GPS watch: I was able to store all my race on the watch. That indicates that there is good capacity.
-Heart rate watch: I was able to store all my race on the watch. That indicates that there is good capacity.
Mental part:
I consentrated on executing the strategy as planned in advance. In addition I established targets along the course, using the course map provided by the arranger. It had 53 points along the course with the distance indicated. I turned out to a great move to focus like that. To have a strategy in advance is vital. It works wonders when the going gets though.

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