Weakly report: 1+2-2011

Leaving Kikut

Well, I've definately started training again after a quiet period in December-2010. According to my schedule running is off untill I have recovered from my knee-injury. I plan to start running again at the beginning of March-in seven weeks. Right now I'm paying a manual therapist weekly visits trying to loosen up on the ilotibial band in both my thighs that's causing the pain in my knees-the right one is worst. Untill then I'm training everything ells but running. My plan is to make advantage of this period without running to build a lot of basic strength. The means for doing so is to weekly strength-workouts and one weekly, long skiing-workout.
Additionally I have reduced the mileage of running when starting by more than 50 %. This year I'm also running entirly on trails and terrain and number of competitions is way down to under 50 %. Most important is to get injury-free and if I dont succeed by the beginning of March I just have to continue working and stay off from running the second quarter as well. In that case I will rearrange my priorities and go for cycling as my main target for the second quarter.
This week I've been pretty much on target when it comes to workouts and volume. Swimming hasn't started yet as I'd planned to attend a swimming course. That's put on hold and I have to start on my own the coming week-scheduling one session a week.


Technicals: 

1. Total amount of training since 1th of January: 
11h/ 5,52h pr week
Verticals: 949 m(Skiing) 

2. Total amount of training since 1th of January: 
11h /5,52h pr week
Verticals:  949 m(Skiing)

3. Total amount of training this week:
6,24h
Verticals: 548 m(Skiing)

4. Body weight: 74,4 kg
(Saturday morning) 

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

Weakly report: 46/10

Maridalsvannet-Oslo

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

Technicals: 

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

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

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

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

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

Weakly report: 45/10

Lillomarka-Oslo

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


Technicals: 

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

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

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

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

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

Weakly report: 44/10

Summer at Nordmarka-Oslo

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


Technicals: 

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

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

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

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

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

Weakly report: 43/10

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


Technicals: 

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

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

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

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

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

Weakly report: 42/10

It's  been a good week. I'm pretty much even with my training programme except one session on the bike. Besides that I've done all sessions as planned. I'm down on intensity and up in amount as planned. My strength-training has started well and that goes for my swimming also. I'd planned a session on the bike on Sunday morning, but I cancelled that as I needed some more time to rest after Saturdays long run.
During my runs this week I've suffered from pain in my knees-especially my right knee. I've used measures like two recovery days(Wednesday and Friday), cancelled the bike-session and used ice to reduce the pain. It has worked out sufficient. I only noticed  pain during the last 10 km of my long run on Saturday.
When it comes to swimming I'm seriously considering to extend my programme with one more session. My progression is to slow with just one session. I need more amount. Wednesday is a good day for a session like this. If I decide to do that, I'll reduce the number of running-sessions with one. In addition I'm considering to add another session on the bike. That'll be carried out on Wednesday as well. Anyway, my sessions on the bike will be inside as the temperature has settled around zero and below.



Technicals: 

1. Total amount of training since 1th of January: 
262,5h/ 7,3h pr week(Running: 206,8h/1.912,2 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 10th of Oct: 
16,1h /8,0h pr week (Running: 12,2h/ 109,4 km) 
Verticals: 1.347 m( Running: 1.212 m) 

3. Total amount of training this week:
9,0h(Running: 7,25h / 68,7 km)
Verticals: 565 m(Running: 565 m) 

4. Body weight: 73,2 kg
(Saturday morning) 

5. Shoes:
-Mizuno Wave Ronin (purchased 8.4.10)     : 522 km
-Puma Concinnity (purchased 30.4.10)        : 220 km
-Montrail Masochist (purchased 14.5.10)     : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10) : 210,4 km
-Saucony Kinvara (purchased 9.9.10)          : 101 km
-Puma Trailfox (purchased sep 2006)          : 85,5 km

Weakly report: 41/10

Thueringen Ultra-2010

Another week has passed. This one being the preparation period before the start of the basic period who's stretching all the way to christmas time. My aim with the week was to prepare the body for the workload which is to come in the basic-period. That I did by doing one session of each sport-strength, cycling, running and swimming. At the end of the week I felt that the body felt more rested than it has been for a long time. If I am free of injuries in the time to come I'll be more than ready for some serious training again-focusing on amount, low intensity and technique.


Technicals: 

1. Total amount of training since 1th of January: 
253,4h/ 7,24h pr week(Running: 199,6h/1.843,5 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 10th of Oct: 
7,0h /7,0h pr week (Running: 4,93h/ 40,7 km) 
Verticals: 782 m( Running: 648 m) 

3. Total amount of training this week:
7,0h(Running: 4,93h / 40,7 km)
Verticals: 782 m(Running: 648 m) 

4. Body weight: 72,7 kg
(Sunday morning) 

5. Shoes:
-Mizuno Wave Ronin (purchased 8.4.10)     : 512 km
-Puma Concinnity (purchased 30.4.10)        : 220 km
-Montrail Masochist (purchased 14.5.10)     : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10) : 185,7 km
-Saucony Kinvara (purchased 9.9.10)          : 61,4 km
-Puma Trailfox (purchased sep 2006)          : 85,5 km

Weakly report: 39/10

From Nordmarka-Oslo,  Photo by Ole Arne Schlytter

Originally I planned it to be a transition week, but I decided to extend the third quarter a bit leaving room for some recovery activity and a long run on trails before the winter.

I had a recovery session on the bike and a short, recovery run. In addition I started swimming again which felt pretty good. I'd missed that part of my training. Now it's back again. I've scheduled one session a week throughout the whole winter. Finally I had a wonderful, long run on trails along Nordmarka from north to south accompanied with some runner-friends of mine. We had a good run in spite of a lousy weather.
It has been a pretty though third quarter, but I've managed to perfom well in the races I've attended. I'll evaluate the quarter in a separate report, but I feel that there's a potensial for better performances if I make sure to get proper recovery. I feel now that I've been training and racing a bit hard both the second and the third quarter. It's time to go for another approach the fourth quarter this year and the first quarter next year.
I'll write more about that later, but I need to get better to distinguish between low- and high-intensity training. In the last two quarters I've been wearing my body down a bit leaving me not fully rested before the next race or workout. I can't keep on doing it this way in the time to come. I'll do a thorough evaluation in a quarterly report next week. Next week it's tranistion and I'll begin training again on Saturday.


Technicals: 

1. Total amount of training since 1th of January: 
246,4h/ 7,25h pr week(Running: 194,6h/1.802,8 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 12th of July: 
95,2h /7,9h pr week (Running: 86,3h/ 783,9 km) 
Verticals: 11.814 m( Running: 11.064 m) 

3. Total amount of training this week:
8,8h(Running: 6,7h / 49,9 km)
Verticals: 884 m(Running: 771 m) 

4. Body weight: 70,2 kg
(Sunday morning) 

5. Shoes:
-Mizuno Wave Ronin (purchased 8.4.10)     : 512 km
-Puma Concinnity (purchased 30.4.10)        : 220 km
-Montrail Masochist (purchased 14.5.10)     : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10) : 150,4 km
-Saucony Kinvara (purchased 9.9.10)          : 56 km
-Puma Trailfox (purchased sep 2006)          : 85,5 km

Weakly report: 38/10

UltraBirken-2010

Being the last week in the competition period I had only two goals for this week-to recover from UltraBirken last Saturday and run a good race at Berlin Marathon on Sunday. It seems like I managed both as I finished Berlin Marathon with a new PB. At the beginning of the week my feet felt pretty worn out from Saturdays race and I paid a visit to my therapist for a sportsmassage. I'm pretty sure that paid off. In addition I should have done some more stretching during the week-my feet felt a bit heavy during the race. However, I've just finished a mesocycle of training(third quarter of the year-from 12th of July) and right now I think what the body need is rest. Next week is allready planned as transition period before I start the next mesocycle(fourth quarter of the year). It was interesting to learn that I was able to run two demanding races with just a weeks difference in time. However, in order to secure the best possible result I need to choose one A-priority race.
There are a few important things to improve on when it comes to my marathon running. First one is nutrition before, during and after the race. Second is to establish more strength in my core. Third is to endure more pain in order to keep a steady pace-keeping a steady pace will be my key issue from now on. Fourth is to do some more research when it comes to what marathon-race is best suitable for what I'm trying to achieve.



Technicals: 

1. Total amount of training since 1th of January: 
237,6h/ 7,2h pr week(Running: 187,9h/1.752,9 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 12th of July: 
86,4h /7,9h pr week (Running: 79,6h/ 734 km) 
Verticals: 10.930 m( Running: 10.293 m) 

3. Total amount of training this week:
3h 44m(Running: 3h 44m / 42,2 km)
Verticals: 146 m(Running: 146 m) 

4. Body weight: 71,7 kg
(Saturday morning) 

5. Shoes:
-Mizuno Wave Ronin (purchased 8.4.10)     : 512 km
-Puma Concinnity (purchased 30.4.10)        : 220 km
-Montrail Masochist (purchased 14.5.10)     : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10) : 146 km
-Saucony Kinvara (purchased 9.9.10)          : 56 km
-Puma Trailfox (purchased sep 2006)          : 40 km

Weakly report: 37/10

UltraBirken 2010

A good week. I've had one workout-a treshold session- and a race-UltraBirken. The latter being an A-priority target for the third quarter. I was hoping for a better finish time( 1h better), but I couldn't perform better at this race. Reasons for that is partly the conditions-it was very wet and almost like running in a stream for about 2/3 of the race. In addition I suffered from a stretch in my butt that forced me to slow down due to lack of ability to execute adequate technique. Finally I haven't trained enough in the terrain. Overall I'm very satisfied with the race for three reasons. First is that I finished allthough I suffered very much. Second is that there was a lot to learn from the race and third it's always a pleasure to be running in the nature for such a lengthy period of time. Next A-priority target now is Berlin marathon on 26th of Sep. My target there is to finish with a new personal best.


Technicals: 

1. Total amount of training since 1th of January: 
233,8h/ 7,3h pr week(Running: 184,2h/1.710,7 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 12th of July: 
82,71h /8,3h pr week (Running: 75,9h/ 691,8 km) 
Verticals: 10.785 m( Running: 10.147 m) 

3. Total amount of training this week:
11h 41m(Running: 11h 41m/83,6 km)
Verticals: 1.868 m(Running: 1.868 m) 

4. Body weight: 70,0 kg
(Sunday morning) 

5. Shoes:
-Mizuno Wave Ronin (purchased 8.4.10)     : 512 km
-Puma Concinnity (purchased 30.4.10)        : 220 km
-Montrail Masochist (purchased 14.5.10)     : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10) : 146 km
-Saucony Kinvara (purchased 9.9.10)          : 14 km
-Puma Trailfox (purchased sep 2006)          : 40 km

Weakly report: 36/10

Sunset in Oslo

Finally, the end of the tapering period has arrived. The next week I'm entering the competition period with a race 18th of Sep and 26th of Sep. The former being an ultrarun(UltraBirken) and the latter Berlin Marathon.
Volume is down considerably. I'm also down on verticals. I had three sessions of running this week. Two endurance sessions and a treshold session. I'm certainly noticing that my legs and body are benefitting from tapering. Speed is up and my feet are fresher. I've had some light outburst of "Runners butt"-especially on my left side. That seems to fade as volume and number of sessions is down. I've also done stretching and used ice on a regular basis. My level of race readiness "Form" is increasing rapidly. Only uncertainty is the discomfort I've experienced in my butt. However, I'm pretty optimistic when it comes to the following races.
The most demanding part is to stick to my programme. It's very tempting to just go for a run when I feel this form, but I have to be disiplined.


Technicals: 

1. Total amount of training since 1th of January: 
222,1h/ 7,2h pr week(Running: 172,5h/1.627 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 12th of July: 
71h /7,9h pr week (Running: 64,2h/ 608,2 km) 
Verticals: 8.916 m( Running: 8.279 m) 

3. Total amount of training this week:
3h 10m(Running: 3h 10m/37,15 km)
Verticals: 292 m(Running: 292 m) 

4. Body weight: 71,7 kg
(Saturday morning) 

5. Shoes:
-Mizuno Wave Ronin(innkjøpt 8.4.10)     : 501 km (from the time of buying)
-Puma Concinnity(innkjøpt 30.4.10)        : 220 km (from the time of buying)
-Montrail Masochist(innkjøpt 14.5.10)     : 395 km (from the time of buying)
-Mizuno Wave Aero 8(innkjøpt 28.7.10) : 146 km (from the time of buying)
-Saucony Kinvara(innkjøpt 9.9.10)          : 14 km (from the time of buying)

Weekly report; 35/10

Sunset in Oslo

Being the first week in the tapering period it's quite an irony that I seem to have a light stretch in both my hamstrings. Right now I'm working to removing those with some regular stretching exercises. Hopefully I'll be lucky in my efforts by the end of the week.
A total of 5 sessions this week of which four are running and one is flexibility-another irony for you there.
Just one quality-session, muscular endurance. I'll keep it that way through both the tapering- and the competition-period. The only exception is the number of endurance-sessions. I'm down to just three sessions in the former and two sessions in the latter-in total figures.
I experinced a good recovery on Monday after Saturdays marathon in Stavanger. After that I got infected by some virus and was ill for two to three days. I resumed training on Friday. That day I had a muscular endurance session that was very promising.. Saturday it was due for starting my swimming course, but learned that it was cancelled due to lack of interest. I went for a run instead. On Sunday I had a wonderful long run on trails in the wood in Lillomarka-my favourite course.
The most challenging in this period is to stay away from training and follow the training-programme. That means a substansial reduction in amount of training compared to previous periods. That is my approach to taper for Berlin Marathon the 26th of Sep

Technicals: 

1. Total amount of training since 1th of January: 
219h/ 7,3h pr week(Running: 169,3h/1.590 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 12th of July: 
67,8h /8,48h pr week (Running: 61,01h/ 571,1 km) 
Verticals: 8.624 m( Running: 7.987 m) 

3. Total amount of training this week:
5h 43m(Running: 4h 53m/48,54 km)
Verticals: 625 m(Running: 625 m) 

4. Body weight: 70,9 kg
(Saturday morning) 

5. Shoes:
-Mizuno Wave Ronin(innkjøpt 8.4.10)     : 501 km (from the time of buying)
-Puma Concinnity(innkjøpt 30.4.10)        : 220 km (from the time of buying)
-Montrail Masochist(innkjøpt 14.5.10)     : 395 km (from the time of buying)
-Mizuno Wave Aero 8(innkjøpt 28.7.10) : 123 km (from the time of buying)

Weakly report: 33/10

Running in Lillomarka-Oslo

It's been a good week-with all activity consisting of running. I've had 5 workouts and one competition. Three workouts with quality and two endurance workouts. The race on Saturday was a new ultrarun-my first 6h run.

Since the start of this quarter I've carried out 13 endurance workouts, 14 quality workouts and three competitions. The last three consisted of two ultraruns and one marathon. Total number is 30 workouts.
In addition I've done cross-training on the bike(3 workouts) and flexibility(two workouts) and strength-training(2 workouts). In total 40 workouts distributed on 6 weeks. In second quarter I carried out 55 workouts in total-41 workouts-distributed on 13 weeks. The former being 6,67 workouts a week and the latter 4,23 workouts a week. Training amount is 97,6 in the second quarter and 57,1 so far in the third quarter. The former being 7,51 h a week and the latter 9,51h a week. Well, that's the main figures from my activity.
Why am I conserned about this? Because I'm in it to produce results-long term. Last week I noticed that I didn't seem to be recovered after the end of what was to be a recovery week. I was right. This week have been a tough call. Allthough I decided to take a recovery day on Thursday, I'm not rested to a satisfactory degree.
I did a recovery-session on Sunday(Yesterday) to loosen up a bit after Saturdays race. That was good, but I could clearly feel that the body was very worn. Worn from a heavy workload over several weeks. I' need to consider what to do the rest of the quarter. My target is to perfom at my best at Berlin Marathon. My training plan consists of one more week to finish the building period. After that the plan is to taper in two weeks followed by two weeks of competition, which is finished with Berlin Marathon the 26th of Sep.
Well, what's it going to be?

View from Grefsenkollen towards Oslo

The next week(the week I'm at the beginning of right now) is dedicated to recovery. I'm way down on number of workouts and hours of training. I'm running a marathon in Stavanger on Saturday. Before that I'm running a light session, a treshold session and flexibility workouts on alternate days. Treshold session on Friday, light session on Wednesday, flexiblity workout on Thuesday and Thursday. Sunday is dedicated to a very light running session-just to loosen up.


Technicals: 

1. Total amount of training since 1th of January: 
208,2h/7,44h pr week(Running: 159,7h/1.488,2 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 12th of July: 
57,4h /9,51h pr week (Running: 51h 56m/469,25 km) 
Verticals: 7.740 m( Running: 7.103 m) 

3. Total amount of training this week:
13h 10m(Running: 13h 10m/124,07 km)
Verticals: 816 m(Running: 816 m) 

4. Body weight: 70,1 kg
(Sunday morning)

Weakly report: 32/10

From Sundays run-Blanksjø

Recovery week this one. Question is, am I recovered? I'm not quit sure, but I'll stick to my programme for the time being. I will, however, monitor my freshness closely in the week to come. Monday was off due to some light infection. Besides that it's been a good week. I've had 4 quality workouts and one endurance workouts when it comes to running and one endurance workout on the bike. I didn't carry out the strengt workout as planned. Lack of disiplin, I guess. It'll be carried out as planned the rest of the quarter. 4 of 6 weeks in the building period is done. Two more weeks left of which both has more workload than 10h. After that it's tapering for two weeks. I'm pretty satisfied with improving on the quality of my hill-run. In addition I can sense that my speed is improving-even on longer sessions. Seems like my training programme is working.
No injury problems whatsoever. I'm still using Mizuno on all but trail sessions.Montrail on the latter.
Important in the next two weeks to keep a high workload, doing quality as planned and consentrating on establishing a higher pace on the long runs.
A race is due next Saturday. It'll be my first 6h run. More on that later on.

1. Total amount of training since 1th of January: 
195h/7,22h pr week(Running: 146,5h/1.364,5 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 12th of July: 
38,2h /9,55h pr week (Running: 38,17h/345,61 km) 
Verticals: 6.924 m( Running: 6.287 m) 

3. Total amount of training this week:
5,7h(Running: 4,66h/46,03 km)
Verticals: 900 m(Running: 684 m) 

4. Body weight: 71,4 kg
(Saturday morning)

Weakly report: 31/10

The first week in August is passed. Mostly running this week, but also a session of strength-training.
I haven't had any bike sessions. Two quality workouts and one endurance workouts when it comes to running. In addition a new marathon-race on Saturday-forrest marathon.
This week I've experienced difficulties connected with some ligth outburst of fluea. I thought it was overwith on Saturday, but the race must have triggered a new outburst. The same thing happened on Wednesday. I took the day off on Thuesday and Sunday because of that.
I've trained a lot lately-almost double digits on weekly terms on average. Maybe I've been to hard on myself?
Both quality-sessions were good. I increased the length of intervals and finished a hill-session with new personal best without putting to much effort in it.

I'm using Mizuno all the time now. Mostly Aero, but also Ronin. They serve me well.
I haven't experienced any new problems with my knee's at all so far-seems promising.
I've decided to focus entirly on street-running in the rest of the third quarter, but I will schedule a trail-session once a week also. In the time to come my training must be more race-spesific. In addition I need more speed.


1. Total amount of training since 1th of January: 
189,3h/7,28h pr week(Running: 141,8h/1.318,4 km) 
Verticals: 

2. Total amount of training since 12th of July: 
38,2h /9,55h pr week (Running: 33,51h/299,57 km) 
Verticals: 6.025 m( Running: 5.603 m) 

3. Total amount of training this week:
7,78h(Running: 7,2h/71,08 km)
Verticals: 964 m(Running: 964 m)

Weakly report: 30/10

Another week is history and hopefully did my fitness develop according to plan. I'll never know that before after the targeted race. Well then, mostly running this week-just a short session of stretching. I'm not going to make that a habit. I need the variety represented by the bike and the strength from my strength-sessions.
I've been doing three quality-workouts during the weekdays and two endurance-workouts at weekend.
I'm a bit down on amount, but I'm not very conserned about that-I had a lot more than scheduled the last week. It felt good to spend some time on technical trails on Saturday. I'll continue to sechedule one session a week on the trail. I've been using my new pair of shoes-Mizuno Wave Aero-on two occasions. They do serve me well so far, but I'll just keep testing a bit more before I conclude on that matter.
No problems with my knees. I felt some discomfort at the end of Saturdays run, but that was a very long session-nearly 7h-and I was using Montrail Masochist(they're not good on gravel roads, but excellent on trails).
To be this early in the building period I have good speed. I carried out a session at treshold pace on Friday-I had an average pace of 5:12 on 10km.
I need to work more on establishing routines on long runs(+40 km). The weekend who's up next will provide an opportunity to do so. 

1. Total amount of training since 1th of January: 
181,6h/6,72h pr week(Running: 134,6h/1.247,4 km) 

2. Total amount of training since 12th of July: 
30,4h /10,14h pr week (Running: 26,32h/228,49 km) 
Verticals: 5.061 m( Running: 4.639 m) 

3. Total amount of training this week:
10,88h(Running: 10,63h/85,72 km)
Verticals: 1.148 m(Running: 1.148 m)

Weakly report: 29/10

Being the first week in the building period I have delivered a solid amount of training, ending with an ultrarace on Saturday and Sunday. The body is responding well to the new schedule after the transition period. I think the adaption-period of one week paid off.
This week I've been using Mizuno Wave Ronin as my running shoes only. I haven't noticed any problem with my knee's whatsoever. I did experience some unfamiliar pain in my lower back during the race on Saturday. It didn't affect the outcome of the race. The race-Rallarvegløpet- was an awesome experience, especially the first day. It would have been even better if the race was carried out on one day.
I need to train more on long runs(4-8 hours). It's important to establish better routines when it comes to performance, nutrition and mental coping. I can't accomplish that with a short, long run(1-3 hours). In addition I need far more muscular strength when ascending. At last I need more speed. Shorly there is enough to work on.
Progress in performance is measured by results from competitions.


1. Total amount of training since 1th of January: 
170,7h / 6,57h pr week(Running: 124h / 1.161,6 km)

2. Total amount of training since 12th of July: 
19,6h /9,78h pr week (Running: 15,69h/142,77 km)

3. Total amount of training this week:
13,67h(Running: 11,87h/107,32 km)

Weakly report: Week 28/10

First week in the third quarter. I'm in compliance with my plan both in amount and quality.
I need to do some adjustments when it comes to running shoes. I'm going to use only very lightweight/competition shoes from now on. I think both Puma Concinnity and Montrail Masochist have been giving me serious trouble with my knee's. I'll check that out in the time to come.
In addition I've decided to run an ultrarace more this quarter-Rallarvegløpet. I'd originally planned to participate but redecided a while ago. No I've changed my mind. I need the time off and it can be fitted into my training programme with some adjustments. Looking forward to 81 km(50,3 miles) distributed on two days, 54+27 km(33,55 + 16,78 miles) on Saturday and Sunday. It's a mountain race at Finse in Norway. The scenery is awesome and it's something I really cherish-just me and mother nature for hours long.


1. Total amount of training since 1th of January: 
157h / 6,28h pr week(Running: 112,1h / 1054,3 km)

2. Total amount of training since 12th of July: 
5,88h /5,88h pr week (Running: 3,82h/35,45 km)

3. Total amount of training this week:
5,88h(Running: 3,82h/35,45 km)

Weakly report: 26/10

Last weak this second quarter of 2010, and the end of the competition period this time. The latter culminated in the race Thuringen Ultra at Saturday the 3th of July-a trailrun of 100km and 2.150m of verticals.
Before that I had one session of running on Thursday-a short run around Tiergarten in Berlin.
The race went very vell. I'm very satisfied to have finished well within my target of 14h.
I have never been so tired after a race. I just falled apart physically after the finish. Clearly I'd given all I had during the effort.


1. Total amount of training since 1th of January: 
151,1h / 6,3h pr week(Running: 108,3h / 1018,9 km)

2. Total amount of training since 6th of April: 
97,6h / 7,51h pr week (Running: 86,6h/804,7 km)

3. Total amount of training this week: Including the ultrarace, Thuringen Ultra
14,42h(Running: 14,42h/110 km)

Weakly report: 25/10. Recovery week

This week I've been mostly recovering from Kristins Runde last Saturday. I had a short session on a stationary bike on Thuesday and Thursday-both in zone 1.
On Monday I had a massage at my therapist to speed up recovery a bit. In addition I did some stretching on a regular basis throughout the week.
My body-and mind-felt ready for some running on Saturday again-one week after the race-and I headed out for a treshold-workout to check out my recovery. I was still a bit stiff, but overall it worked out just fine. I had a short, long run(2h) again in zone 2/3 on Sunday.
After one week of recovery I felt ready to prepare for a new race.

1. Total amount of training since 1th of January: 
136,7h / 5,94h pr week(Running: 93,9h / 908,9 km)

2. Total amount of training since 6th of April: 
83,2h / 6,93h pr week (Running: 72,22h/694,74 km)

3. Total amount of training this week: Including the ultrarace, Kristins Runde
3,94h(Running: 2,94h/30,9 km)