Final preparation for Bislett 24h race

http://ultraraces.blogspot.com/2010/11/preparing-for-bislett-24h-race-iii.html

Preparing for Bislett 24h race, 27th of Nov II

My thoughts after the testrun on Saturday. Read all about it here:

http://ultraraces.blogspot.com/2010/11/preparing-for-bislett-24h-race-27th-of_15.html

Preparing for Bislett 24-race, 27th of Nov-2010

Read all about it here:

http://ultraraces.blogspot.com/2010/11/preparing-for-bislett-24h-race-27th-of.html

Berlin Marathon, 26th of Sep: Preparations

Thuringen Ultra 2010

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

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

Tomorrows 6h-race: Preparation

Well then, tomorrow I'll be participating in my first 6h race. It'll be my fourth ultra-race. Again it's important to decide on strategy in advance. It's going to be a new type of race to me. We'll be running in loops of 1.989 m on a very levelled course. The ground is mostly gravel roads and some on asphalt pavement.
I'll be running in 6h and cover as much distance as possible. How much I'll decide in advance. I have been running marathons on 5:26. That was in Copenhagen in May this year. Since then I have been training a lot-both quality and distance. I have also runned my three ultra-runs so far. I'll set my pace at 5:30. That'll give me a total distance of 65,45 km. My target is to finish with a distance over 65 km. Split-times for every 5km will be 27,5 minutes. I'll keep my running pace at 5:15. In order to run 65 km I need to complete a total of 32,7 loops. That equals 5,45 loops an hour. Each loop will then take 11 minutes. My task is to make sure that each loop is covered within 11 minutes. That requires a pace of 5:30 minutes/km.
Nutrition: I will make use of energy-drink and dehydration-drink.

Getting ready for Thuringen Ultra at the 3th of July

Well, I tend to forget the pain endured on Yesterdays race and find myself already planning for the next race-it has been scheduled for a while though. It's a 100km ultrarun on trails in Thuringen Wald(forrest) in Thuringen, Germany. The race starts in Frottstadt and consists of one 100 km loop with the finish the same place.
I need to work myself through three different phases in order to prepare properly for the race:


1. First phase: Recovery from Kristins Runde
.1 Individual stretching
.2 Cycling on stationary wheels in zone 1
.3 Massage
.4 Hot baths on daily basis

2. Second phase: Maintainance
.1 Running racelike sessions every three day
.2 Cycling on stationary wheels in zone 1 on the days between running sessions

3. Third phase: Race-preparation
.1 Plan execution
.2 Mental preparation

Preparing for Kristins Runde on Saturday the 19th

Almost there now-my first official ultrarun. I'm pretty excited about the race as it is my first, but I'm calm when it comes to execution. My strategy is as follows: The distance is 81,3 km(50,5 miles) and 25 % is on trails-mostly up to the top-points of which there are five of. The rest is on gravel roads. Vertical is 2300 m(7545ft). My aim is to finish within 11 hours. In order to do that I need to have an average pace of 8min/km(12,87min/miles).                                                                                                                                                       My approaches when it comes to strategy is as follows.                                                                                                                                                

Overall:
1) On ascending the top-points I'm walking fast
2) When running on gravel roads I'm running at a pace of 6 min/km
3) When ascending a step hill I'm walking.
4) Every 1 hour consists of 55 minutes of running and 5 minutes of walking.                                                                                                                                          

Nutrition:
-Water/dehydration/energy-drink:
I'm using my drinking belt with 8bottles of 0,15 l. These will be supplemented when needed with water from passing lakes. In advance I prepare 5 bottles of water, two bottles of energy-drink and one bottle of dehydration-mixture(Maxim).
-Nutrition:
My need is 500kcal pr hour. 9hours of activity requires 4.500kcal of supplementary energy.
I'm using different means. Firstly I'm bringing 6 units of energypowder to mix with water. This will give me a total of 1.350 kcal.
Secondly I'm bringing 8 loafes of bread in two units with 4 loafes in each. Each loaf equals to 250kcal. That equals to 2.000kcal. 
In total 1.350 kcal with energydrink and 2.000 kcal with loafes of bread-Grand total so far is 3.350 kcal.
At last I'm bringing two chocolates. That should bring me up to 4.500 kcal.                                    
                                                                                                                                                            Clothing:
-Upper part: Gore Vertical windbreaker
-Lower part: Gore Knee-Length thights, Gore Running sock
-Shoes: Montrail Masochist
-Monitoring: Polar S725X and Garmin Forerunner 205
-In my bakcpack: Nit-cap, gloves, socks, emergency-kit in case of injuries, mobile-phone, keys, money, credit-card, ID
-In my car: A change of clothes, some snacks, mineralwater

Racepreparation-Kristins Runde

The race on Saturday the 19th is fast approaching. It will be my first official ultrarun. In addition it will be my longest run ever-50,5 miles. More to come on my race-strategy later on. The subject here is my preparation this week before the race.
I'm scheduling two very, short, long runs in zone 4. The first is due tomorrow and the last one Thursday.
I will also take steps to reduce the stiffnes in my thighs and in my body. I'm scheduling some specific massage to loosen up the strains in my body. Hopefully it will take place on Wednesday. I might also schedule a short massage-session on Friday exclusively for my thighs. I have also ordered a cap to wear on Saturday. Most likely it will arrive no later than Friday. If not I'm buying one here in Oslo.
It's vital that I get enough sleep this week. It is also important that I make sure to eat properly the last days of the week before the race.
Well, then. I was thinking about my previous races. Are there any similar features to to gain experience from?
In Ålesund the 8th of May I had two recovery days at the beginning of the week and one on Friday. The race was on Saturday. In addition I had four workouts that week-one running session. Total workload: 8h.
In Copenhagen I also had three recovery days-one at the beginning of the week and the two last the days before the race. I had three workouts-two of them were running sessions. Total workload: 6,33 h
At Nordmarka Forrest Marathon last week on Saturday I had three recovery days again-Monday, Wednesday and Friday. The race was on Saturday. I had two running workouts that week.Total workload: 6,33h.
Length of training sessions last week was 1h and the week before that 1,5h-2h.
I'm not scheduling less than two workouts, but I'm limiting the length to 45 m. Intensity: zone 4. The first one will be tonight and the second one on Friday-the day before the race.
On Thursday I'm having a massage to loosen up my body a bit. I can still feel stiffnes in my feet-especially my legs after last Saturdays race.

Planning for race of tomorrow-Nordmarka Forrest Marathon in Oslo

A new race is due soon. This one I've scheduled right at the end of my period of tapering. It's not an A-priority race though-it's an C-priority race. I'm using it to get ready and prepare for the race next Saturday, which is an A-priority race-Kristins Runde in Oslo.
I need a strategy for tomorrows race. First of all I need to decide on my finish time. In order to do that I must decide what my pace is going to be. My pace during the last three marathon races have been 6,09(Rome), 5,55(Ålesund) and 5,43(Copenhagen). Those are all races on solid pavement and with low elevation. The marathon tomorrow is on gravel roads and with moderate elevation. I'm deciding the pace to be 6,0 min/km.
The finish time will be just under 4h 15 min. I will be pleased with that. I will bring along 5 bottles of water, two bottles of energy drink and one bottle of dehydration drink as usual. In addition I will bring along two energy bars. Roughly speaking I'm planning to pass Bjørnholt at 1h 15m, Kikutstua after 2h 15m, Kobberhaughytta after 3h and at the descend from Ullevålseter towards Sognsvann after 4h. It will be a rainy day tomorrow. That's good-I need the training. I'm using my Mythos-thigts and my Gore-Tex jacket. On the feet-Montrail Masochist. I need to run some more with them before Kristins Runde. On the head a nit cap-if necessary.
I will be staying in zone 4-the low part-on average through the race. It will be a though race. That's good. I like that. Most important with tomorrows race is to consentrate on executing excellent technique, keep a steady heart rate and speed and stay in my zen-zone at all times.
Before the race I will do some light running to losen up a bit. I will also use some vaseline under my shoulders.
No solid food tomorrow-just fruit and energy bars. I'm using both watches tomorrow-Polar s725x and Garmin Forerunner 205.

Copenhagen-preparing for tomorrows marathon-race

I arrived in Copenhagen late this morning after an uneventful flight from Oslo-Norway. I've spent the day getting aquainted a bit more with the city as well as picking up my startingnr at Østerbro Stadium. I had a bad nights sleep and have been tired most of this lovely day in Copenhagen. I did plan for a short fast run today, but that doesn't make any sense now. I am getting to bed early tonight to make an effort to catch up on my lack of sleep and regain some strength. I need to be rested at the start tomorrow morning. My strategy for the race is to run at an average speed of 5m 15s(5,25 min/km). The main challenge initially will be to get a good start. There doesn't seem to be any differing between the runners. I will have to be there early and make sure to get situated at the front. After the start I'm consentrating completely on my technique and to enter my running zone. That means I don't care about the finish line. All I care about is to keep a steady pace, excellent running technique, steady heart rate in zone 3/4 and to keep hydrated. Tomorrow is going to be a warm day if it doesn't start foggy as today. I hope the latter but I prepare for the former. I will wear 8 bottles of fluid. Five of them are with water and needs to be refilled on or two times during the race. One is with dehydration-fluid. The last two are with energy-drink. I'm using the same approach as in Ålesund Maraton. I will refill with water after 18 or 22,3 km-both are options. I will eat some fruit after 13,5 km and 26,5 km. Much of the course is runned twice and it's pretty flat. If my body is fit I should be able to achieve a good result. I will certainly go for it.
The picture is from a lovely part of the course with 5 different lakes situated right next to each other. The one showed is Sortedams Sø at Østerbro. Maybe the runner is giving it a last effort before tomorrows marathon.

Racepreparation-Ålesund Maraton, 8th of May

Almost there again. On the brink of encountering another marathon. This one is in Ålesund-Norway tomorrow. It'll be my fourth marathon-the third in Norway and the second this year.
It's a C-priority race-which means I'm not tapering in order to perform beyond an ordinary long run. I planned on carrying out a workout at treshold pace this evening, but I've been logging 4 workouts the two days ahead of this-resulting in stiff thighs-so I need to recover. Pretty much the same scheme as the previous marathons.
My goal is to perfom better than the last marathon-the one in Rome this year. I finished there at 4h 18m 50s.
Breaking the 4h 15 m barrier should be within reach-maybe even better. Well then, in order to do that I need to perform a 5,5 min/km-speed, leaving 8 minutes to nutrition intake. It wont be to hot tomorrow. That's good. I hope it's not to windy and rainy, but thats beyond me to alter. I'm bringing 8 drinking bottles. One with dehydration fluid, two with energydrink, and 5 with water. I addition I supply with some water enroute.
I'm arriving the start area some 1,5 hours before start. That leaves time to warm up properly. I'll be doing some light running, a few sprints and some ligth running afterwards. During the race I will focus on maintaining the target speed at 5,5 m/k and keeping a steady heart rate between 150-160. Nutrition before the race is ligth as before, consisting of fruit, fluids, low on coffein and no solid foods.

Running: Testrun before tomorrows race-Sentrumsløpet-Oslo

Main purpose with tonights workout was to prepare the body for the 10k run tomorrow. In order to do that I needed  speed, to be just below anaerob treshold and run about half the distance to see if it works out alright.
Well then,
I had an average heart rate of 165(5 below treshold), an average speed of 5m 8s pr. km and covered 5,5 km (3,4 miles). My test course is pretty flat, but it was windy from time to time this evening. I can operate between 5min and 5,5 min without difficulty in the race tomorrow. That suits me fine. I'll start with 5,5 min and increase the pace every 2,5 km with 0,25 min. The main target though is my heart rate. I need to be just below treshold, 165-170. I have a good feeling about tomorrow, but it's going to be a tough race. My main competitor is myself and what's in my mind. I don't care about the other participants in the race. I'm running at a speed of 5 m pr km, heart rate is between 165-170 and I consentrate on executing excellent technique all the time and targeting the next km. Split times is 5m, 10m, 15m and so on until 50min.
Preperation for tomorrow:
 a good nights sleep, an easy first half of the day, light meal, arriving the start area no later that 45 min before start, carry out a good warm-up, check on my gear, get a god starting spot, repeat my tasks during the race mentally several times, visualise the race several times, visualise myself breaking the finish line within my time target.

Planning for Rome Marathon

It's just a few days left before my next marathon is due. It'll be the third. Last year I ran the other two. The first was in Stavanger and the second was in Oslo-both in Norway. Weather in Stavanger was dreadful, but Oslo was ok. Most important to me was to learn from my experiences from both of these to races. As a consequense of that I was able to establish a better overall trainingprogram for the present year. My first two marathons told me that-maybe most important of all-that I was able to finish. In other words I had the endurance necessary to do so. Secondly, in both races, I experienced a drop in pace after 30 km. That was mainly because of an urgent visit to the toilette. The result was that I lost 10-20 minutes on both occasions. Clearly I have to make sure that this is not the case in the event to come. Secondly I managed to keep the pace I planed for all the way up too my visit to the toilette. Apparently rythm and speed was lost. My pace was 6 minutes/km.
That pace will bring me to the finish line within 4 h 15 min. In both of last years races I finished just above 4 h 30 min.
My target this year is to keep a pace of 5 min 45 sec / km. That will give me a finish time at 4 h and 3 min-the magic 4 h line is within reach. I'll target that on my A-priority race-which is Oslo Marathon in September this year. Rome Marathon is a C-priority race. My goal here is to train on routines in advance of the race, during the race and afterwards. Further on to gain experience in consentraiting on working tasks during the race, and lastly to check on progress after carrying out a great deal of basic training during the winter. My goal for the race is to keep an average pace of 6 minutes/km.
Well then, that's the bottom line.
How do I get about it?
Firstly I have make better preperations than last time.
Secondly I have to establish a plan for the execution of the race.
Thirdly I have to evalute thouroghly in order to improve before my next marathon-which is due in the beginning of August in Kongsvinger-Norway.
Preparation:
I'm excluding all other types of training except running the rest of the week. When it comes to running I'm having a high intensity workout three days before the race(Thursday 18th of March), a similar workout the day before the race(Saturday 20th of March) and a day off two days before the race.
On racing day I'm having a warm up before the race. The race starts at 9 AM. I have to be there at 0745 AM. My warm up consists of running to the race from my hotel-a distance of 2 km. Light running, increasing speed gradually and down again. Afterwards some light stretching.
On race day, before the race, my nutrition will consist of liquids only. I'll make use of gels.
That will be my nutrition during the race as well.
The day before the race I'll eat fruit, vegetables and meat-no bread, pasta or anything like that-no starch.
Plan for execution:
I have to get to know the course throughout the entire race and establish a time schedule in order to check on my progress during the race. After that I'll make use of that knowledge to prepare myself mentally for the event. I am going to visualise myself progressing through the race at the planned speed and achieving my goal. That "movie" is going to be reviewed on many occasions before the race.
Evaluating:
After some recovery after the race-on race day- I'm doing an initial evaluation in order to make sure that my first impressions doesn't fade. Later on I'm supplementing on that.
I'm using this blog for that purpose.