Back running again

Lysefjorden

Finally it seems that my patience has paid off. After more than two months of patient recovering and therapy it appear that I'm ready to start running again. This week I've been running three times.  A short session on Monday and Wednesday and a longer session on Saturday. It's been pretty tough not to be able to run for such a long period of time, but luckily I've been able to be active in other sports-especially cross country skiing.
No trace whatsoever in my knees. Important now is to be patient and not move to fast when it comes to number of sessions and total volume.

Running..testing...a bit

Sunset, Oslo

Well, I make use of one opportunity to run when I'm paying my manual therapist a visit. It happens once a week. The total distance is 4 km. This time I thought I push a bit and see what happened. It seemed right to do so about 4 weeks after the beginning of the therapy. I ran the first half at a pace just over treshold. I managed well and none of the knees made any protests. No pain or discomfort were present. It still hurts though when my therapist is triggering the IT-band, but obviously my condition is improving. I have scheduled 4 more therapi-sessions and then I'm trying without. Regular running-training starts in week 9 at a very low volume. So far so good.

Technicals:

-Distance: 3,92 km

-Time: 23m 09s

-Average pace: 5:54 min/km
-Average moving pace: 5:33 min/km
-Elevation gained: 45 m( 11,5m/km).
-Calories: 272 kcal.

-Average heart rate(max): Not measured

-Shoes:Saucony Kinvara

-Weather: Clear skies, -5 degrees celsius, quiet, low humidity in the air, overall cold

Combined session: Running and strength training

One of my previous favourites this one. Starting to run very easy and short distances only. Paired with a strength-workout and a visit to my manual therapist.

1. Running:
The running went good. I didn't feel any pain or discomfort during or after the run. It went very easy, but I managed to keep a reasonable pace without straining my self at all. I'll continue to combine running with strength-training untill I start regular running in 4 weeks. It's a good means to se if my therapi is making any sense.

Technicals:

-Distance: 3,99 km

-Time: 23m 52s

-Average pace: 5:58 min/km
-Average moving pace: 5:47 min/km
-Elevation gained: 45 m( 9,2m/km).
-Calories: 274 kcal.

-Average heart rate(max): Not measured

-Shoes:Puma Concinnity

-Weather: Clear skies, -5 degrees celsius, quiet, low humidity in the air, overall cold

2. Strength-training:
A very good session. Again I managed to increase the workload-this time doing Squats. My progress has been good. The reasons for this are consistency and pushing myself to increase the workload.
When it comes to rowing I'm increasing the workload to level 5 from next week.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.480 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg, 1 set/4 rep/67 kg, 1set/4 rep/72kg 1 set/4 rep/77, 1 set/4 rep/82 kg
-Deadlift: 1 set/4 reps/67 kg, 1 set/4 rep/72 kg, 1 set/4 rep/77 kg, 1 set/4 rep/82 kg
-Workout time: 45 minutes

Runners knee?, IT-Band Syndrome! New measure for getting injury free

This afternoon I made a visit to a manual therapist in order to start working serious with getting injury free. After a short examination the therapist reached a somewhat different conclusion than I had. It appeared that the cause of my injury is not in the knecap, but rather a condition referred to as the Iliotibial Band Friction Syndrome. The iliotial band is a tendon that extends from the hip to the outside of the knee and is attached tot he shin bone, just below the knee. When the kne is bended about 30 degrees the tendon makes contact with a part of the knee causing the pain when this is done extensively over a lengthy period of time. The good new is that this condition is curable. A combination of stretching, icing and spesific strength training towards strengthening the gluteus medius muscle, should work wonders-and a few visits to my manual therapist as well to work on loosing up the tension. In this period I've decided to not schedule any running-workouts. Initially I plan for this period to last 8 weeks-that is both January and February. I'll start schedule running again in the beginning of March, but build up the volume gradually. First from one to thre weekly sessions and later on to a volume that adds up to 300 km each quarter-this will take place in March. From that point I can start training normally again.
That means not more than 300 km each quarter and increasing the volume with no more than 10 % from quarter to quarter. That means that I'll use ten quarters(2,5 years) to reach 800 km a quarter which was my volume in the third quarter-Talk about reality check!
That means I'll use my efforts in the terrain mostly this year and the next two years. In addition I'll prioritize XC-Skiing, cycling and swimming.
I'll schedule to A-races this year-Kristins Runde and UltraBirken. In addition I'll run one or two marathons and a terrain-race leadin' up to UltraBirken, and finally-Sentrumsløpet in Oslo(10 km). Not more than that. In km that will be around 800 in 2011-down from 2.200 in 2010.
I'm convinced that this is the right decision.

Helsfyr course-endurance run: Recovering from my knee-injury?

Nedre Blanksjø-Nordmarka

Bitterly cold tonight. It was right at the level of getting to cold, but it was allright to run when I got started. I was eager to learn if my measures since last session at 23th of December had paid off. Since then I've been stretching regularly. In addition I've carried out a session with cross-country skiing and cycling. Tonights session was slightly promising. I ran for more than half the distance before noticing any pain in my left knee. The right knee is not in perfect condition, but it's far better than it's neighbour. Afterwards the condition of my knee was better than after the session at 23th of December. That's promising. Anyway, I have scheduled an appointment with a physiotherapist the 3th of January. I need an independent evaluation of my condition and a training programme for the knee.
Next time I'm running under similar conditions I'll use some knee-warmers. I noticed discomfort due to the cold tonight and the knees are particularly vulnerable.

Technicals:

-Distance: 6,1 km

-Time: 37m 47s

-Average pace: 6:12 min/km
-Average moving pace: 5:59 min/km
-Elevation gained: 56 m( 9,2m/km).
-Calories: 424 kcal.

-Average heart rate(max): Not measured

-Shoes: Mizuno Wave Inspire

-Weather: Partly clouded, -10 degrees celsius, quiet, low humidity in the air, overall very cold

Running: still a long way to go

Sandnes-Christmas eve

Yesterday I had my first running session since my last race-Bislett 24h race at 27th of Nov. I ran at a very moderate pace and the distance was very short. Naturally I was very eager to learn if I still suffered from any pain because of my knee-injuries. I headed out in the early evening, temperature just below zero, light winds and a bit of snow. After just one km I noticed pain in my knees-especially my left kne(particularly the back of the kne). I got a bit worse and stabilized at a nmoderate level, but I was in no condition to push on towards higher pace. Clearly I have a long way to go in order to recover from my injury. First thing next week I'll schedule an appointment with a fysiotherapist in order to establish a training programme to strengthen what muscles that need strengthening in conection with my knees. I addition I will carry out a stretching programme and use ice extensively for the next two weeks.

Technicals:

-Distance: 6 km

-Time: 37m 0s

-Average pace: 6:10 min/km
-Average moving pace:  min/km
-Elevation gained:  m( m/km). 10-ok
-Calories:  kcal.

-Average heart rate(max): Not measured

-Shoes: Mizuno Wave Inspire

-Weather: Clouded, -5 degrees celsius, light wind, high humidity in the air, overall cold

Endurance session: ultra-pace

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


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

Triple session

Copenhagen 6h-race 2010

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

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

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


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

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


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

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

Combined workout: Strength training and running

Flåmsdalen

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

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

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



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

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

SK Vidar-Running groups: workout 2

One of the groups after todays session

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

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

Bislett pre endurance run

Bislett arena inside

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

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

Combined workout: running and strength training

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


1. Running:

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



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

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

Running: force workout

View from Grefsenkollen-Oslo

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

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

SK Vidar-Running groups: workout 1

From todays workout

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

Some of the participants

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

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

Running: endurance session of today

Mizuno Wave Inspire

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



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

Running: technique session of tonight

Lillomarka-Oslo

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

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

Helsfyr course: endurance session

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

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

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

Helsfyr course-test-run: Race on Saturday?

Thueringen Ultra-2010

I've been suffering from a set of minor injuries the last couple of months. Last one in line was my knees. My measures when it comes to the latter has been to use support while running and ice afterwards. In addition I've been low on intensity while running(Luckily it complies with my training programme) and I've scheduled recovery days. This week I've noticed a rising degree of fitness and lesser problems with my knees. With a race coming up on Saturday it was time to test out if my knees were ready for some serious running again.
Equipped with my favourite shoes-Saucony Kinvara-I headed out in the dark, autumn evening. Not so chilly tonight as it has been recently. After a few hundred metres I could clearly feal that my feet were fresh. Wonderful! I finished the warm-up and went for a short-treshold session of around 4 km crusing at treshold pace. I didn't feel anything but a slight discomfort at the back of my right knee and I didn't use any support during the run. It didn't cause me any particular effort to run at treshold pace and I felt really excited during the session.
It's been quite a while since I've felt so fresh before a race. I'm also confident that I have enough amount of running to carry out a 6h race on Saturday, having runned three long runs in four weeks, two of 35 km and one of 45 km. I feel pretty set for the race. Question is, am I going to race?


Tecnicals:
-Distance: 5,42 km
-Time: 27m 44s
-Average pace: 5:07 min/km
-Average moving pace: 4:58 min/km
-Elevation gained: 44 m(8 m/km). Below 10-ok
-Calories: 386 kcal.
-Average heart rate(max): didn't measure
-Shoes: Saucony Kinvara
-Weather: Clouded, dark, 7degrees celsius, breeze,high humidity in the air

Combined workout: running and strength training

Stavanger marathon-2010

I've grown to like this session more and more. It's timesaving and provides good results. The strength session went fine. I applied the same load as last time-new rowing maschine though. I'm considering adding one more exercise to my training programme. The one I have in mind is angled leg press.The reason for this is to work more on the hamstrings. I suspect a muscle-imbalance between quadriceps and the hamstrings,
Todays session with strength felt good. The rowing part left me pretty exausted at the end-it was ment to. It's a trap to add more load in the beginning. With a length of 15 minutes it'll be pretty heavy in the end. I'm staying on 3 this microcycle. The next microcycle I'm adding more load. That goes for the other exercises as well. I used the same load again as last time and it felt easier.
About the running then..It was meant to be low-intensive and it was. That's good. I was anxious to learn more about my knees after three days without running. I decided in advance to run without support. It went good. I didn't notice anything more than some light discomfort. Anyway, I'm considering to reduce the number of weekly running sessions from 6 to 5. It makes sense to run Man, Thue, Thurs, Fri, Sat-leaving Wednesday and Sunday to other activities. The ones I had in mind were cycling and swimming-to workouts each a week. I'll think more about this, but I will try it out tomorrow. The quality session with running on Wednesday will be added to the endurance session on Thursday.


1. Running:

Tecnicals:
-Distance: 8,92 km
-Time: 57m 05s
-Average pace: 6:23 min/km
-Average moving pace: 5:52 min/km
-Elevation gained: 90 m(12,2 m/km). 10-ok
-Calories: 635 kcal.
-Average heart rate(max): Not measured
-Shoes: Mizuno Wave Aero 8
-Weather: Sun, 3 degrees celsius, breeze, medium humidity in the air


2. Strength-training:

-Warm-up: no need due to run to the gym
-Seated rowing: 15 minutes, ligth load(level 3); 3.300 m (Consept 2-Rowing machine)
-Squats: 1 set/6 reps/ 32 kg(52 % load), 1 set/4 reps/37 kg(60 % load), 1 set/4 rep/42 kg(68 % load),
1 set/4 rep/47 kg(76 % load), 1 set/4 rep/52 kg(84 % load)
-Deadlift: 4 set/4 reps/52 kg(78 % load)
-Stretching: After I finished the return run back home
-Workout time: 35 minutes.