Kløfta-Oslo: Running towards the sun

Just south of Kløfta

Time for one of the most appreciated workouts of the week-the long run. What a joy to have hours of running ahead and nothing ells to worry about. Just empty your mind and head out. This session was planned to be of medium length-35 km/3,5 h. In addition I'd planned to train spesifically for ultra-runs. That means I'm practising cycles of 25 minutes running and 5 minutes walking. My aim is to stay between 5:30 and 6:00 when running and below 9:00 when walking. Further on I'm training on nutrition-routines. Right now my schedule is to drink every 5 minutes and eat every 30 minutes(during the walking-part).
I like to run on courses from one point to another point, or to run courses with just one loop. This time I decided to travel 35 km north of Oslo to a place called Kløfta by train and return running.

Nearby Frogner

Weather in Oslo was wonderful-sun, temperature just below zero and light wind. Kløfta is situated somewhat higher and tends to be pretty foggy. It sure was this time as well. I ran just over 20 km before the fog disappeared and the sun returned. Starting out I soon established a good running pattern that felt good. Allthough it was foggy and cold, it was very nice to be out running. I managed to stay just around 6:00 while running, but the pace while walking was between 9:00 and 10:00. That's just a matter of more consentration while starting my walking part. It's within my reach to walk below 9:00. In an ultrarun I can save lots of time by reducing the pace with 1:00. The course is pretty levelled south of Kløfta, but starts to descend a bit when approaching a small place called Leirsund. A charming place, but obviously a bit chilly outside today-just met a couple of people walking the dog. 

Kjeller-airport

I was a bit anxious to learn if my right knee was going to cause me any difficulties today. After all it's just 4 days since a nearly could walk after finishing a combined running and strength-session. However, I'd taken measures by using some support over my knee. It went pretty well. I did notice some discomfort when around 10 km was left of the run, but nothing that caused me any problems. Passing Leirsund I soon encountered a long, open stretch-Leirsundslette-before arriving at Lillestrøm. It's an excellent place to do intervalls, running, cycling and skiing. I was just out for an easy run and the stretch soon disappeared in the mist. My body felt good. I managed to follow my nutrition routines, but experienced difficulties with my hydration-equipment. I was using a camelback, but wasn't satisfied with the amount of energy-drink I was able to drink every 5 min. It seems like the valve isn't functioning adequately.
I need to correct that before my next long run. Just after Lillestrøm I passed Kjeller-a small place with a minor airport. The fog was still embracing me with all it's humidity and cold. I must admit that running in the cold is not one of my favourite activities, but with certain measures it's berable. I still felt pretty good.

Municipal border

After passing the halfway-mark I ran towards Olavsgaard and some time after that encountered the one big ascent on the course-towards Gjelleråsen. By doing that I passed from one municipal to another-Skedsmo to Nittedal. When gaining height I was finally able to welcome the sun.

Arriving in Oslo

Turning south at Gjelleråsen the sun was fully exposed as it shone rigth towards me. After a short stop due to natures call I went for the last 10 km of the run. The other part of my nutrition regime consisted of Winforce gels-one every hour. The taste was delicate-some type of coccos. I'll continue using this one, but I need to change my energy-drink. I evolved a light naseau due to the taste of the energy-drink. I'm going to to change to a different brand-maybe Winforce. Shortly after I crossed the municipal border to Oslo. The knees-both of them actually-were sligthly painful-more than just a bit discomfort, but berable.
The rest of the course went well though, but I could sense that the chill was taking it's toll-pulling more energy out of me than at higher temperatures. Anyway, I soon finished my session and felt good by pulling off another long run.
I need to take measures conserning my hydration equipment. In addition to change the type of energy drink I'm using. During this session it was obvious that I didn't hydrate properly-I was down 2 kg after the run
It was a nice course. On longer runs I just have to extend a bit-Jessheim a bit more north for 45 km, Eidsvoll for 60 km.

Tecnicals:
-Distance: 35,3 km
-Time: 3h 46m 58s
-Average pace: 6:25 min/km
-Average moving pace: 6:18 min/km
-Elevation gained: 235 m(6,7 m/km). Below 10-ok
-Calories: 2.387 kcal.
-Average heart rate(max): Not measured
-Shoes: Saucony Kinvara
-Weather: Mostly fog, daylight, -2 degrees celsius, breeze, high humidity in the air

Kikut-loop: long run

Towards Kikuttoppen

What a beautiful day! Late autumn, ligth breeze, sun and lovely colours in the woods.
When getting the opportunity I try to extend the period of which I run in the woods before the winter is putting these kind of activities to an end. I ran mostly on gravel roads and a short section on trail. My aim with todays workout was to have a medium, long run, practising routines I need to make use of at Bislett 24h-race at the end of November this year. I was a bit anxious to to learn how my body would react a week after my last training session, which also happened to be a long run. I have stayed away from training the whole week deliberately in order to recover properly before starting on a new meso-cycle(fourth quarter of 2010).
Well, I have lost some fitness during the last two week-mostly speed. I experienced some discomfort in my butt during the run but not much. The final 5km the knee were starting to bother me and after the run I could barely walk. Interesting.. I had some similar pains in Thueringen Ultra, 3th of July this year and some minor pain at Berlin Marathon two weeks ago, but this was more painful. The question is what my measures are going to be. Initially I've decided to monitor it closely, put of the next running session till the end of the coming week and after two sessions of cross-training. In addition I'm down on wolume on my next long run the next Sunday.

Lake Skjærsjøen

I did 25 minutes of running and 5 minutes of walking. The running part I tried to make easy crusing at 5:30-6:00. The walking part I aimed to stay between 8:00-9:00, and not over 10:00. To some degree I managed to do so. Average pace was down a bit due to a part on trails, and a toilette visit after 5,5 km. In addition elevation gained was 596 m-that had an affect on my average pace as well. My feet weren't as fresh as I hoped they would be, but I guess that's just what to expect after a period of recovery with little running.
Next week is preparation-period. Time to prepare the body and mind for some basic training again.

Tecnicals:
-Distance: 35,28 km
-Time: 4h 26m 52s
-Average pace: 7:33 min/km
-Average moving pace: 6:48 min/km
-Elevation gained: 596 m(16,9 m/km). I need to get down under 10 in the basic period.
-Calories: 2.410 kcal. I guess half of this was replaced. I need to increase my energy-intake. Improvement task in the basic-period.
-Average heart rate(max): Not monitored.
-Shoes: Mizuno Aero 8.
-Weather: Partly sun, 8-10 degrees celsius, breeze, low humidity in the air

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/52407095

Nordmarka-Oslo: Autumn run

At the start-lake Mylla

Spirit is good as we travel by train towards our destination Grua. Todays run is going to be the last long run in the terrain before the winter. Luckilly I've been accompanied with some of my runner-friends-Gunnar, Leyla, Thore and Ole-Arne. After a short drive from the train station we're ready to embark on our journey on trails towards Sognsvann-some 50 km longer south. We all agree that this is going to be both a social happening as well as a long run. The point is to spend a great deal of time in the terrain and have fun.

Our first port of call is the mountain top-Kolleren, situated at 688 m above sea-level-a difference in height from our starting point at the eastern end of the lake Mylla of almost 200 m. Distance is just over 5km.

At Kolleren

Not a soft start-the trail moves steeply upwards the first km and we're quickly gaining height. Conditions are demanding today with densed rain and a very wet trail, but we've decided to have a good run and continue along the trail. The trail is marked-or suppose to be marked-so I follow the course carefully as self-appointed navigator as we head for our next target. The conditions set aside, it's beautiful terrain. It's Nordmarka exhibiting it's best parts. The course levels out and we soon pass the lovely lake Aasjøen. Shortly after we begin the final ascend towards the top Kolleren. A km longer down the road we're experiencing a demanding situation as we have lost our marking, the fog is closing up and we're a bit uncertain about were to head. A bit of active working with the compass and the map and we reach the top after some serious off-road running having spent just over 1h and 20m to cover 5,5 km. Not very impressing, but we managed to solve what could have developed in to a serious situation, and we reached our destination. I'm sure the view from the top is magnificent but today we saw almost nothing.
A short break to have some snack and we're on our way towards our next check point-Katnosa Gård. The trail descends rapidly and the forrest soon gives shelter from the stiff winds present up on the mountain.
It is also more visible now, good marked and takes us along beautiful wooden trails that makes an impression in spite of a lousy weather. A good path gives less consern about our whereabouts.

Katnosa

After some time we're able to see one of Nordmarka's most lovely lakes Gjerdingen. Indeed it's marvellous to be out running in the woods. We've managed to move forwards at a greater pace than on the first lap, and after a while we're making the last descend down to the fram Katnosa. At this point we've spent 3h to cover 14 km-1h 40m on the last lap. Not an impressing pace, but the conditions are demanding and we're moving forward as a team. Having enjoyed our run so far we decide to increase our average pace by running the next lap on gravel roads. Our next check point will be Sandungen Gård-situated by the lakes Store og Vesle Sandungen.
As we move forward we suddenly realise we're not alone in the woods in spite of the dreadfull weather. It's hunting season and we spend some minutes talking to some nice people with a different aim than ours this day.
Pace is definately up as we're covering ground towards Sandungen. The last descend brings us down to Sandungen Gård. During the run I get a chance to speak with Leyla. She's pretty new in the ultra-arena, like myself actually. She's been doing a few training runs and ran her first ultra-race at Romerike 6h earlier this year, finishing with a distance of just over 52 km. That's a pretty good first-time performance. It's also pretty impressive to embark on a run like this. The length of the distance is one thing, but with more than half of it on terrain and under lousy conditions, it is nothing more than impressive to take part and complete it.

Sandungen

At Sandungen Gård, 3h 45m from start we've covered 20 km. Weather is still lousy and having spent some more time than we thought we would the decision to run a faster course towards our next check-point Kikut, is soon reached. Instead of running straight south and visiting the mountain-top "Kikuttoppen" we decide to run south of the lake st Sandungen towards Hakloa and run south on gravel roads towards our check-point from there. Kikut is a very welcome check-point as it will provide us a shelter from the wind and rain, an opportunity to warm up a bit, have something warm to eat and a longer rest.
The trail south of the lake st Sandungen is good and pleasant to run. It's pretty wet though. 
During the remains of the lap Ole Arne tells me he's been an active runner for some years, but have recently started running again after a two year break pursuing another passion-photographing. I'm pretty certain he'll be up and running again so to say after a period of patient training.

Kikut

After some time on the road we finally approach Kikut and get a chance to step inside, warm up and have something to eat and drink. The cottage is cousy and warm. Time passes by as we enjoy the warmth by the fire, the food and talk about just about anything that we se fit-most of it running though. It appears that both Thore and I are participitating in Fredrikstad marathon later this month and Bislet 24h at the end of next month.
All good things must come to and end and we decide to head for our final port of call-Sognsvann. The course now is almost completely on gravel roads and passes Bjørnholt and the lake Skjærsjøvannet.

Sognsvann-final destination

Darkness is fast approaching as we make our way towards our final destination. Right after the lake Bjørnsjøen the road ascends steeply a few 200 metres. Thore and Gunnar appears to be excellent climbers as they soon disappear in the mist towards the top. Shortly after the road levels out and the rest of us is soon running again. Come to think of it we haven't seen much of other people on our way through Nordmarka today. A few hunters, one or two bikers and some hikers at the cottage Kikut. Besides that the woods are silent.

Passing the lake Skjærsjøen we are entering the last 5 km of our trip. The last km is runned together and as always it's a great pleasure to arrive at the finish line-almost as great as running. Having spent just over 46 k  and about 8h 17m in the woods-6h 15m on the move-it's great to complete a good day spent.

All photos by Ole Arne Schlytter.

Technicals:
-Distance: 45,5 km
-Time:  8h 17m 42s
-Moving time: 6h 13m 59s
-Average pace: 10:56 min/km
-Average, moving pace: 8:13 min/km
-Elevation gained: 725 m
-Calories:  3.068 kcal
-Average heart rate(max): Not monitored.

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/51553535

Running a bit long again

A little over a week since Kristins Runde. Today I had a short, long run of about 2h and just over 20km(12,4 miles). It's long enough to categorise as a long run, although short. Anyway, it was good to consentrate again on executing something that could remind me of a good running experience. I haven't had many running sessions during this period of competition and I clearly feel that this affects my running form. Especially the speed is suffering. I guess that's the price I have to pay to get ready for a race. Weather was lovely today. Sunny, hot with just a slight wind. I just love to run under such circumstances. It makes it really worthwhile to train during a long and cold winter through harsh conditions just to be able to appreciate what a truly good run is-a run like the one I had today. Well then, apart from some lost speed I have a minor pain in my left knee. I guess it's the solid pavement I've been running on after the race. Besides that I feel fit. I just need some more speed before the race next Saturday in Germany. I'll accomplish that through two workouts in the weeks to come.

Technicals:
-Distance: 20,1 km(12,47 miles)
-Time:  1h 54m 55s
-Average speed: 5,72 min/km(9,2 min/mile)
-Elevation gained: 233,5m(763 ft)
-Calories:  1.414 kcal
-Average heart rate(max): 162 (174)

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/38332478

Back on the road again

It feels good to be running again, finally, after one weeks recovery from Kristins Runde last Saturday. Todays workout went good. In spite of very warm weather I managed to keep a good pace throughout all the session.
My feet are still a bit worn, but I'm perfectly able to deliver a good performance. Still I need to make efforts to stretch on a regular basis in the time to come. The workout was in zone 4. My intention from the start in order to test the body for weaknesses. Besides a tiny stiffness in the feet there weren't any. I'm glad to notice.
Well, one week left now and then I have a full week after that with no scheduled training-transition period.

Technicals:
-Distance: 10,8 km(6,7 miles)
-Time:  1h 1m 14s
-Average speed: 5,67 min/km(9,12 min/mile)
-Elevation gained: 114,6m(376 ft)
-Calories:  766 kcal
-Average heart rate(max): 164 (180)

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/38224059

Tapering week-second: Very, short long run-workout of tonight

I'm getting more restless. That's a good sign. I had a short, long run tonight. The body works just fine-a bit stiff though due to reduced amount of training. It's the second time I use both my Polar watch and the Garmin Forenunner 205(GPS-watch). They're both good in different ways. The former in surveying my heart rate and the latter when it comes to distance, course and speed.

Technicals:
-Distance: 9,9 km(6,15 miles)
-Time: 57m 48s
-Average speed: 5,84min/km
-Elevation gained: 118,9m(390 ft)
-Calories: 696 kcal
-Average heart rate(max): 155 (173)

The GARMIN logfile can be found at:
http://connect.garmin.com/activity/36174143

Workout of today-short, long run, half on trails

 Pretty hot outside today. Deliberately I awaited the heat to gain momentum and went out for my run at the middle of the day. I succeeded-it was hot-and that was good as I wanted to train under such conditions.
I addition it was my first session with my new GPS-watch, the Garmin Forerunner 205. It functioned quit good. I could see there were some difficulties when in densed wood, but it didn't turn out to be any problem. The speed was affected under such circumstanses. Beside the GF 205 I used my Polar 725sx. The latter indicated a total distance 5,6 % shorter than the GF 205.
Anyway, my body felt good. It seems to me that I'm beginning to accumulate some benefits form my tapering. In two weeks time I ought to be ready for some real action with a body full of strength.

Technicals:
-Running time: 2h 12m 52s
-Total distance: 22,6 km(14,04 miles)
-Elevation: 247(809 ft)
-Calories: 1598 kcal
-Average heart rate(max): 160(173)
-Average speed: 5,9 min/km(9,3 min/miles)

The log-file from Garmin is found on the link below.
http://connect.garmin.com/activity/35887422

Running, workout of tonight-short, long run

The body feels alright, but I'm not there yet. Hopefully I've tapered enough by the end of the next week. I'm having a bit of difficulty with my stomach. I've altered my intake of food lately-that is my lunch and some more intake of dairy products. I need to adjust back right away. There is only one week of tapering left before the period of competition starts. I need to be ready by then. The heat didn't bother me that much tonight. What bothered me was a full stomach of food. There's no way I'm going to experience this again.
Technicals:
-Distance: 12,5 km
-Time: 1h 09m 59s
-Heart rate, average(max): 158 (171)
-Average speed: 5,6 min/km
The shoes are just wonderful(Puma Concinnity)

Running, workout of today-Hot session

Executing a short, long run today. It was pretty warm outside-much warmer than it has been before this year. I was a though session. I guess one of my weak points is to perform well under such conditions. That's why I am consistent in my training and carry out workouts independently of weather. I could almost sense during the first part of the session that this wasn't going to be a workout that I would get a good response from my body. Anyhow, I ran 14,3 k on 1h 21m 47s, climbed 377hm, had an average heart rate of 162 at an average speed 5,72min/km. Although I stribed to practise my zen-drills it was very difficult to do so. The work on this area must continue though. As a matter of fact I must make it a high priority to execute those drills during my workouts. My aim is to establish those drills as an integrated part of every running I do-in the end I do it automatically and without much effort.

Running: tonights workout-short, long run

A very nice evening indeed. Sun, 25 degrees celsius, ligth breeze and a recovered body, ready for action. Life is good. I spent the time in zone 3 consentrating on keeping a steady pace at minimum effort. Everything is functioning just fine. I'm really looking forward to taper in shape the next two weeks. I'll be scheduling four running workouts this week and three next week-including the race on Saturday the 12th. It's a B-priority race.
My workouts will be endurance ones entirly except for one at treshold-pace. One of the endurance workouts will be a very long run. I'm scheduling this on Saturday the fifth and the 26th. I'm racing on June the 12th, June the 18th and July the 3th.

Running, tonights workout

I decided to let go of the strength session and replace it with a light, running-session in order to check out about my recovery after last Saturdays ultrarun. I carried out a short, long run.
My body feels fine. I'm almost recovered. Just one more day and I'll should be ready for some more action. Friday is still scheduled for recovery. Tomorrow is still scheduled for swimming. Saturday is a short, fast run in order to prepare the body for some speed on Sundays race. More on my strategy for the race later on.
Some technicals:
-Distance: 12,5 km(7,8 miles).
-Split time: 1h 12m 19s
-Average heart rate: 156(zone 3)
-Vertical: 277 m
-Average speed: 5,8 min/km

The session was light and didn't put any particular strain on my body. In spite of this I managed to keep up a good pace. I'm satisfied so far when it comes to the outcome of this test. My target speed at his maraton will be 5,45 min/km. That will result in a finish time of 3h 50m. My working speed during the race will be 5,33 min/km.
I'll consider my strategy more closely on Friday this week and conclude on it then.

Running-workout of today: Very long run-Ultrarun!

I guess I can call myself an Ultrarunner now, having runned 51,5 km in 6h 3m 42s. The course was on trails in Nordmarka. I experienced rain most of the time. It was also the first time I used my new trail-shoes. The brand is new to me-Montrail. The model is Masochist and today I almost felt that way-especially at the end of the workout. My intention with this monstrous session was to prepare the body-and the mind-for a 50 mile race due in the midle of June this year in the same area, only somewhat more north.

Technical data:
-Time: 6h 3m 42s
-Distance: 51,5 km(32,2 miles)
-Ascent: 2.160 m
-Average heart rate: 148
-Average pace: 7,06 min/km(11,3 min/miles)


Some impressions from the workout:
-I'm still a bit worn out. Yesterdays recovery day wasn't sufficient enough.

-Nutrition: I'm a bit low still, but it's better. I'm using energy drink and dehydration-tablets from Maxim.
Total intake was dehydration(3 tablets of 10 gram), energy drink(75 gram), bananas( 2) and water(2,0litres)
I'm to low on energy and water-especially energy. I need to increase! I was down 1 kg after the workout. Bananas doesn't work well in the rain. They dissolve. I need to find another solution. Bread with honey is an alternative-well wrapped!

-Shoes: A good experience so far. Cushion is adequate, but not more-better on pure trails. It's a steady shoe and good to run with. It suits me fine. It's not to heavy-310 grams. I didn't get any blisters. Anyhow I need to bring along some gear to mend them-they will occur!

-Clothing: When it rains all the time you get wet no matter what. I should use my Mythos thights. I got soar on the inside of the tighs, at the top. I need to find a means to prevent that. Talkum?
If I had known the amount of rain I would have used another jacket. I have a Gore Tex jacket that would have been more suited for the occasion. I need to refresh the impregnation though. I addition I need some gloves and something on the head.

-Backpack: Works allright. I have to cut off some lose ends here and there.

-Performance: Ultrarunning is not marathon-running. I need to remind my self of that. Being used to run a steady pace throughout all the run/race I'm sort of used to that approach. Covering much lengther distances it's vital to make use of another approach. The limiter is not lactic acid accumulating in my body, it is fatigue from worn ut muscles-particularly in my thighs. In order to prevent eccesive fatigue I have to fit in-on a regular basis-walking breaks. Walking breaks is due on steep ascends and a certain amount of time every hour.

-Overall: I'm very satisfied with the outcome of the session.

Running-workout of today

Actually it is extraordinary for me to carry out a workout the day after a marathon-race. It certainly is the first-not the last-time. My intention was to check out the condition in my legs and overall. After previous races I haven't been able to run-or exercise-for several days in a row. This time was definately different. I had no problem at all to carry out the workout. The tighs were a bit stiff, but not particularly worn. I had no problem keeping a pace at 6 min/km as average. Liberately I ran up a long, moderate steep hill, but although I needed to adjust my speed to 6,5 min/km I had no trouble getting up. What seems to be reduced now is the abiltiy to keep a steady, fast pace over a lengthy period of time. That's to be expected after a race like that. I'll make sure I'm fit for fight again in two weeks in Copenhagen Marathon.That will be the last race on asphalt pavement before the end of August. My long runs will take place on gravel roads and on the trail.
I think it's important for recovery to hit the road right after a race like that. The time to come will show if I'm right about that.
Key data:  Split time was 1h 7m 24s, distance covered was 11,4 km, average speed was 5,91 min km, total ascend was 150 m.

Running, workout of the day-first run in Nordmarka-Oslo

Well, it's been a nice day so far. Weather is good although not to warm. I've moved my long runs from asphalt pavement to gravel roads in Nordmarka-Oslo. Key data: 33,5 k(20,9 miles), 3h 22 48 sm, average speed: 6,05 m/k(9,7 m/mile), average heart rate: 154, ascent: 710 hm.
Lactate acid is no object anymore when it comes to long runs. Important aspects are level of muscular endurance and my ability to establish good routines when it comes to drinking and eating. Additionally I need to replace my loss of salt.
After the workout I didn't experience any particular stiffness in my thighs, but more like a general fatigue. Further on I've developed a minor shinsplint at the bottom of my right leg. My guess is that I've been increasing the amount of running to fast after Easter. I'll have to monitor the injury closely in the week to come. It is a possibility that it fades away without any active threatment.Anyhow, I will do some spesific stretching and ice the area after workouts. Tommorow is resting day and Thuesday I'm doing a bike session. My next run will be on Wednesday.

Well, overall I've carried out a good amount of long runs the last four weeks. In the next four weeks I need to increase on my mileage, working my way up to 6 hours. My next long run will be a race-Ålesund Marathon next Saturday(8th of May). Two days ago I bought a pair of new shoes for my hill runs and long runs. The brand is Puma and the model is Concinnity. So far the impression is good(after tow workouts). It's pretty stable, not to heavy(290 g) and good to run with.

Running-fast, long run: todays workout

Crusing at 10 k speed-5 min/k. Heart rate(167) just below treshold. A good workout, but I've been runing to long on asphalt pavement. I can feel a light pain in my right leg. Tommorow I'm heading for a long run on the trail. Anyhow I've bougth a pair of new running shoes for my speed-workouts. It's a new brand for me-Mizuno. The model is Wave Ronin. It weighs just 190 grams and it's just a pleasure to run with. I bought it three weeks ago and I've runned just over 55 k with including one race-Sentrumsløpet-Oslo. They demand good technique in order to benefit. It's not a shoe to run long runs with, but it's a dream to use in shorter speed sessions and competitions. I'll be using them in my races on solid pavement.

Running-todays workout

A long run again today at marathon pace. Important to me was to consentrate on executing as good technique as possible, keep the heart rate between 150-160 and keep a steady pace just below 6m pr km(9,6m pr mile).
It all went according to plan. I covered 31 km(19,4 miles) in 3h 1m 47s.
Average heart rate was 154 and average speed was 5,86m pr km(9,4 m pr mile).
One other point of interest to me was to lower my speed during ascends in order to prevent the heart rate from rising above 170. I managed that also as maximum heart rate was 170.
My course was on a road with asphalt pavement as it has been since I started my training after Easter vacation in the weeks 12 and 13. Since then I have runned almost the same amount as the whole period between New Years Eve and Easter. This week I had 6 workouts-five of them were running workouts.
I noticed some minor pain in my right kne at the end of the workout today. The main cause for that is the amount of running the last three weeks and the surface I've been running on.
In order to prevent injuries short term I'm cross-training for the next two days, strenght and cycling. Long term I'm scheduling my long runs on the trail-starting next week.
Additionally I registered that the pair of running shoes I was wearing are somewhat small. I have known that for a while, but it did't make any difference during the winter. Now when the temperature is on the rise my feet starts to swell and there is obviously a mismatch between fot and shoe. I need a new pair of shoes for my long runs and hill runs.
Finally I don't feel worn out after the long run today. There is minor stiffness in my thighs and I'm pretty fit mentally. I wouldn't have any problem carry on a few hours more.
Anyhow, next week is scheduled for recovery. That means the same amount of workouts, but shorter lenghts. I'm cutting back some 40 %.

Workout for the day-Running in Oslo

Two weeks of training after Easter is accomplished. I've been running half the amount in length as I did in the first three months of the year. Clearly I've been rearranging my priorities. Well, then. A long run to day, easy, on the road. My aim is to keep the speed on marathon-level. For now this is 6 min/km(9,6 min/mile). In doing this I keep my heart rate between 150-160. I've finished three marathons by doing this.I felt strong most of the time, but I felt the fatigue when approaching the ascend from the harbour in Oslo towards the suburb Helsfyr. I did some test on a new energydrink called Yt. It consists of different kinds of fruit juice-lemon and raspberry. It served me well during the exercise. I had 0,3 l of it during the length of the exercise of 2h 42 m. Most important to me during an endurance-workout is to consentrate on executing as good running technique as possible while maintaining speed and heart rate within limits.I have to keep on increasing the lengths of my long run. This one ended on 28 km(17,5 miles). Additionally I have to move my workouts to the trails. I'm starting my running on gravel roads and gradually moving out in the terrain. Anyhow, my long runs will be on roads paved with asphalt the next two weeks. By the end of May all my long runs will be on trail in the terrain.Regarding length of the workout I have to work my way up to 5-6 hours. I should be able then to cover about a marathon in an endurance-workout.Up to know my body is responding well to the training. I hope it stays that way.