Weakly report: Week 23/2010

I've had two workouts of running this week and a race on Saturday. The latter was a forrest-marathon.
I'm still in my tapering period. Next week I'm entering the period of competition-leading to the first race on next Saturday. That is Kristins Runde-a 50 miles trailrun north of Oslo-Norway.
It is vital that I use the next week to make the preparations as good as possible.
I am still pretty worn after Yesterdays race, but I think it was important to prepare the body for what is to come in a week-double the length and triple the elevation.

1. Total amount of training since 1th of January: 
120,6h / 5,74h pr week(Running: 78,8h / 789,9 km)

2. Total amount of training since 6th of April: 
67,1h / 6,71h pr week (Running: 57,13h/575,75 km)

3. Total amount of training this week: 
6,32(Running: 6,32h/63,01 km)

Running: Almost there-Workout of tonight; very, short long run

I'm almost there-getting ready for the big event next Saturday-Kristins Runde in Nordmarka-Oslo, a trailrun of 50 miles. Tonights workout went very smothly. I did a session with low verticals consentrating on testing out my average speed in zone 3. I definately feel that I'm benefiting from my tapering. It's interesting allthough this is the first year I've scheduled and carried out a period of tapering. I'm about to reach a great level of fitness when it comes to running.

Technicals:
-Distance: 10,91 km(6,78 miles)
-Time:  1h 1m 18s
-Average speed: 5,62 min/km(9,02 min/mile)
-Elevation gained: 90,5m(297 ft)
-Calories:  771 kcal
-Average heart rate(max): 158 (173)

The GARMIN logfile can be found at:

http://connect.garmin.com/activity/36387848

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

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)

Weakly report: week 20-2010

A week almost totally dominated by running. I've had three workouts and one competition-Copenahgen Marathon on Sunday, 23th of May.
Running workouts were one with short intervals on Thuesday and a short long run on Wednesday. In addition I had a swimming workout on Thursday. Rest of the days were recovery days in order to tap for the race on Sunday. The strength training and the workout on Saturday scheduled last week for this week was terminated due to recovery reasons.
The next week I'm having a recovery week in order to achieve recovery from the workload in May. That means the same number of workouts with the same intensity, but at shorter length. The running strength-workout is out though.

1. Total amount of training since 1th of January: 
105,8h / 5,88h pr week(Running: 64,6h / 643,9 km)

2. Total amount of training since 6th of April: 
52,2h / 7,46h pr week (Running: 43h/430 km)

3. Total amount of training this week: 
6,33(Running: 5,6h/60,5 km)

Recovery before Copenhagen Marathon

Well then, alomost there again. A new marathon is due in a few days. This time it's Copenhagen Marathon at 23th of May. I've been tapering this week in order to prepare for it. Monday and today was recovery days-off from training. On Thuesday I did some intervalls, a short, long run on Wednesday and a swimming session yesterday. Tomorrow I'll be arriving shortly before noon in Copenhagen, pick up my starting nr and enjoy the city afterwards. In the afternoon I'll have a short fast run in order to prepare the body for some speed on Sunday. The race strategy will be concluded on tomorrow. The weather forecast are good for the Sunday. Not to hot, clouded, no rain and light wind. The rest is up to me. I've decided that I'll have a good time in the race-enjoy the pain.

Week-19

This week has consisted of mainly running. I've had four different workouts. Hillrun, speed work, treshold pace and an ultrarun. I addition I've had a swimming workout.
Two days has been recovery days-Friday and today(Sunday). My intention with recovering on Friday was to regain some strength before Saturdays ultrarun. Well, I did, but not sufficient enough. That's why I'm backing off today(Sunday).
I've had a steady progress in amount of running after Easter-starting at 50 km, extending to beyond 60 km and this week on 75 km. In total I've runned 370 km on 6 weeks. In average 61,67 km a week. I've carried out 21 workouts and 2 races after Easter vacation, when it comes to running. In addition I've had one workout on the bike, four strength-workouts and six swimming-workouts.
Total amout of training since Easter(6th of April is 46 h(Jan-March: 54h-11 weeks).
The increase in amount of training on average/week so far is 57 %. It has paid off well so far-achieving personal bests both at 10km and marathon.
My main targets in this period(April-July) is two ultraruns- one the 19th of June and the second the 3th of July.It's about time to think some more about what lies ahead of me and what strategy that suits me best.
First to come are two marathons-one the next Sunday and the other three weeks after that. I'm starting to taper the first week in June. Before that there are two weeks in May to make arrangements for. I've scheduled a recovery week the last week in May. That leaves the week to come then. Tomorrow is recovery day. On Wednesday and Saturday I'm scheduling running. Sunday is Race day in Copenhagen. On Thuesday I'm scheduling some light strength-training. On Thursday I'm having a swimming workout.
Friday is recovery day. That means four workouts, one race and two recovery days next week.

1. Total amount of training since 1th of January: 
99,5h / 5,85h pr week(Running: 59h/584 km)

2. Total amount of training since 6th of April: 
46h / 7,65h pr week (Running: 37h/370 km)

3. Total amount of training this week: 
9,2h(Running: 8,4h/75,1 km)