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

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

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

Marathon: how to improve on my finish time

Thuringen Ultra-2010

By now I've runned nine marathons on thirtheen months. Finish time on my first was 4h 37m 27s. Finish time on my last marathon-one week ago in Berlin-was 3h 44m 32s. Improvement in finish time is 53 min. That's excellent given that short range of time. I'm very satisfied with it.
However, I'm eager to continue with my development. In order to do that I need to summarize the evalutations from all my marathons and seek to establish week points that limits my performance as a marathon runner.

1. Marathons, completed:

.1 Stavanger Marathon-Norway, 29.8.09.
Finish time: 4h 37m 27s (1. Marathon)

.2 Oslo Marathon-Norway, 27.9.09.
Finish time: 4h 31m 10s (2. Marathon-New personal best!)

.3 Rome Marathon-Italy, 21.3.10.
Finish time: 4h 18m 50s (3. Marathon-New personal best!)

.4 Ålesund Marathon-Norway, 8.5.10.
Finish time: 3h 52m 9s (4. Marathon-New personal best!)
Placement: Overall winner, age group winner

.5 Copenhagen Marathon-Denmark, 23.5.10
Finish time: 3h 49m 14s (5. Marathon-New personal best!)

.6 Nordmarka Skogsmaraton-Norway, 12.6.10
(Forrest marathon)
Finish time: 4h 20m 23s (6. Marathon / First forrest marathon)

.7 Kongsvinger Skogsmaraton-Norway, 7th of August
(Forrest marathon)
Finish time: 4h 6m 26s (7. Marathon / Second forrest marathon)
Placement: Age-group winner, 4th overall.

.8 Stavanger Marathon-Norway, 28th of August
Finish time: 3h 46m 21s (8. Marathon-New personal best!)
Placement: Age-group winner, 4th overall.

.9 Berlin Marathon-Germany, 26th of Sep
Finish time: 3h 44m 32s (9. Marathon-New personal best!)
Placement: Age-group; 182 av 1.448 / Overall: 858 av 7.430

2. Experiences from finished marathon races:
The first marathon was like heading out in foreign territory. My longest run in advance had been 25 km. I was determined to finish, but I didn't know what kind of effort it would demand of me. Well. I had to walk large parts of the last 10km. My feet were pretty stiff. The limiter then was the ability of my feet to endure the distanse-lack of muscular endurance. One month later I ran my second marathon in Oslo. Not much of improvement, but I finished at a better time. In both races I needed to attend the toilette during the race-some 25-30 km out in the race.
The period leading up to the third marathon I had two sessions of running a week along with the same amount of sessions on the bike and strength-sessions. In addition I had a weekly session of swimming the frist quarter in 2010. I'm pretty certain that my emphasis on strength-training improved my core strength and made it possible to keep a higher, steady pace on my third marathon in Rome. The improvement in time is significant-13 minutes. A short visit at the toilette was needed this time as well.
After that I had a good transition period when travelling in Italy before starting my training in the second quarter. I then made the strategic decision to prioritize running the rest of the year to see how much I could improve on my running skills. It paid of well. After some weeks of building-focusing of quality-sessions-I finished at a new personal best in Ålesund. The improvement this time was very significant-26 minutes-finishing at 3h 52m 9s. At this race I remember feeling very fit. I'd planned on a slower pace, but quickly changed my mind and altered my moving pace. I felt almost surprised to finish at such a good finish time.
I'm certain that a rested body and mind after the stay in Italy, and 4-5 weeks of quality training made this possible. No need for a toilette visit this time.
In Copenhagen, two weeks later, I improved on my time with three more minutes. The reason? More quality work. In this race, as in the previous ones, I had made use of supply stations along the course as well as water from my drinking belt. No need for a toilette visit in Copenhagen either, but I was close by.
Positive split was 8,5 minutes.
The next two races are forrest-marathons and can only be compared with each other-not the other street-marathons. Anyhow, in Nordmarka skogsmarathon, I finished 8 minutes later than my targeted time. Positive split of 15 minutes. No toilette break.
After some ultra-races Kongsvinger skogsmarathon was due in August and I finished before my targeted time.
It was a tough race-hot and humid. No toilette break. Positive split of 6 minutes.
In both races I made use of supply stations in addition to water from my drinking belt. However, I think that the improvement of time in Kongsvinger-compared to Nordmarka(the races are pretty similar) is due to my focus on executing a predifined strategy. Three ultra-races had taught me some lessons on that matter.
In addition, to endure more pain as well.
At Stavanger marathon, in August-a week after an ultrarun-I managed to keep a steady pace right up to 33 km. By then I needed to made use of the supply station and lost 5 minutes. 5 km later I needed to attend natures call and lost additional 5 minutes. In spite of this I finished at new personal best. Positive split of 12 minutes. Again to decide on a strategy in advance paid off.
Finally in Berlin-a week after an demanding ultra-race on trails-I'd decided to run for a pace of 5min/km all the way through. The conditions weren't good for a record run with a lot of runners preventing me from keeping a steady pace and a lousy weather. Anyway, new PB. Toilette break after 24 km, and I needed to make use of supply stations after 30 km. Pains in my butt and some stiff hamstrings made the race difficult. My predetermined strategy helped me to keep focus during the race. Positive split of 11 min. I noticed pain in my lower back after the race and still feel some of it now-several days later.

3. Evaluation:
-Nutrition: 
I need to improve on that point. Now I'm not fully prepared at the start and I need to supply during the race in addition to what I bring along. Both points affects my finish time in a negative way. In later races I'll use my drinking belt, but load up with 6 bottles of energy drink and two bottles of Coca Cola. In addition I'll use energy gels to supply with energy during the race. I'll go for four-one every 45 min. In advance I will make sure that my glycogen storages are full. I will eat no solid food on race day before the race. I will establish a strict nutrition-regime before and throughout the race to follow.

-Technique: 
My core strength needs to be improved. The last races I have only been improving with minutes. I clearly feel that I'm capable of running at 5 min/km all the way, but that my core strength is a limiter. During the coming winter I'll be working serious on improving on that point.

-Mental part: 
I feel I'm getting better race by race on this point. Focus now is to accept that a good finish time demands more suffering-learn to endure even more pain. I'll be working on that during the coming winter in my ultra-long training runs(6h +), during the 6h race at the end of October this year and at my first 24h race at the end of November.

-Pace:
To get more steady is important. In marathon there is no such thing as a stop or a walking break during the race. I'm running all the time. Important to me during my training in the winter is to establish a more steady pace throughout all my running time. I'm going to use my ultra.long training runs to improve on that point.
I'm going to make an effort to get used to split times every 5km and work my way through every km checking on my pace.

-Preparing for race:
Next time my aim is to improve on my finish time I will have to make sure I am more rested. To race a week after an ultrarace is far from ideal. The way my competition programme looks now it seems like the fourth quarter next year will be a good time to establish a substancial improvement of PB.

Recovery-run in the autumn-sun

Thuringen Ultra-2010

Beautiful weather this week. It would be a waste not to make use of it for a recovery run outside in the autumn-sun. My aim was just to run at a very low pace, for a short period of time and to end with some stretching exercices.Well, my body is still worn, but overall my state is improving. Still a bit stiff in my hamstrings, though-need to work spesifically on that part the rest of the week. Tomorrow is off again.
On Monday next week I'm starting my adaption week for next meso-cycle (fourth quarter of this year).
By then I must be fully rested and ready to start with some serious training again.

Tecnicals:
-Distance: 4,44 km
-Time: 35m 16s
-Average moving pace: 6:13 min/km
-Stop-time at the gym: 8 min.
-Elevation gained: 46 m
-Calories: 325 kcal
-Average heart rate(max): Not monitored.
-Shoes: Mizuno Wave Aero 8
-Weather: Sun, 14 degrees celsius, light breeze, low humidity in the air

The GARMIN logfile can be found here:
http://connect.garmin.com/activity/51141019

Recovery session on the bike-Majorstua course

Sunset in Oslo

I'd nearly forgotten how it was to sit on a bike, but tonight I went out for a light session to make an effort to speed up recovery. This week is a transition-week so that means I'm not planning anything at all, but I'm going to maintain a level of activity in other sports than running. My aim with the session was to increase sirculation in my feet and by that increasing recovery. It felt good to be on the bike, but my feet are still a bit heavy after Sundays marathon in Berlin. Anyhow, it seemed like a good session. My spirit lightened up a bit and my feet felt a bit more fresh. Tomorrow I'll do something ells. What it is I don't know now-that's the point of it.
It's getting darker in the evenings. I had to make use of both the front- and rear-light in order to be seen. Temperature outside is gradually falling. Winter is moving closer.

Technicals:
-Distance: 16,34 km
-Time:  51m 14s
-Average speed: 19,1 km/h
-Cadence, average: Not measured
-Elevation gained: 112m
-Calories:  886 kcal
-Average heart rate(max): Not monitored
-Weather: sun, ligth breeze, low humidity, almost dark outside

The GARMIN logfile can be found here:
http://connect.garmin.com/activity/50910221

Thoughts about the first half of the year-2010

It's been a different year than I planned in advance. First of all I'd planned on consentrating on basic training the first quarter(I did that) and cycling the next quarter(I did anything but that-In fact I've only logged three sessions on the bike the second quarter. Why is that? Well, I decided after Easter to change my plans and consentrate on running the second quarter. I have spent three years in advance using time on both running, strength and cycling. I felt I needed to do just to one thing and see what the results were when doing that. Choosing running was easy. It has always been my favourite. In addition it's the sport I've been doing most, starting back in 2004. Funny though I didn't participate in a competition before last year when attending Sentrumsløpet in Oslo(2009).
Later the same year I ran my first marathon(Stavanger) and the second(Oslo).
The first quarter I logged 53,6h of training distributed on 67 workouts, of which 21 were running, 17 were cycling, 9 were swimming, 6 were core-strength and 14 were general strength.
The second quarter I logged 97,6h of training distributed on 55 workouts, of which 41 were running, 3 were cycling, 7 were swimming and 4 were general strength.
I nearly doubled the amount workouts when it comes to running and almost terminated the cycling workouts. I was also down considerably when it comes to strength.
Well then, the most important question is: Has it produced results?
Let's take a look at my results this second quarter. When I talk about results I mean competitions, my finish time and placement.
I've participated in 6 races-three marathons, two ultras and one 10km(Sentrumsløpet-Oslo).
In marathon I've lowered my finish time to 3h 49m 14s-from 4h 18m 50s
In Ultras I've been able to finish two demanding trailraces of 50 miles and 100km well before cut-off time.
In Sentrumsløpet I've lowered my time to 49m 54s from 55m 2s(last year).
The main question then: Am I satisfied? Yes I am. Definately. To improve on my results is one thing, but to discover ultra-running is maybe my greatest achievement. To run an ultra is something completely different than a marathon. It's an emotional experience beyond everything I'd encountered before. I truly love it.
What is the price I've paid for my results?
I've lots fitness when it comes to cycling. Further on I've noticed the beginning of what could be "runner's kne"-my right one. Finally, I've reached a level of running fitness far beyond the ones in my previous years.
The way I see I have benefitted from 5 years of steady training without much changes from year to year. Gradually I've been building a greater running form and took advange of that this second quarter.
I've been putting a lot of strain on my body this quarter, both when it comes to running and in total. I did double the amount of running workouts and the hours of running activity and covered distance was fourth as much as in the first quarter. Total training time doubled. I'm very pleased to have been able to make use of that amount of training and produce results in races as a consequense of it.

Now it is important to think ahead. What I've achieved is history. What's important lies ahead of me.
The main subject is my overall targets long term. What are they?
Well, having spent 7 years of training, most of them with running, I must admit that my passion lies with running. So it seems like a good thing to pursue my passion in order to see how good I can be, starting at my age(42). Conducting a wise training programme I should have many years of passionate running ahead of me. Long-distance running that is-more spesific, ultrarunning.
Having reached my conclusion when it comes to establishing my main target, the rest is executing.
My strategy in the years to come is to consentrate on ultras. I'm going to run fewer runs, but longer. It's important to develop gradually from year to year. I need to develop in many areas, when it comes to running, but I will never give up cross-training. That means that cycling, swimming and strength will be an integrated part of my training programme-strength being the most important one.
This year I've been introduced to ultra, running a 50-miler and one 100km. The next year my target is to run a 100-miler, preferably in the USA, and preferably Western States Endurance Run. Leading up to that I'm establishing a race once a month to build up my running form-starting in March-2011.
Any marathons will be treated as C-priority runs.
The remains of this year I'll gain some more ultra-experience by running 6h-runs and a trail-run.

What now?

I'm in the middle of a transition week and this is a good time to reflect upon what to consentrate on further on when it comes to main targets. My preferance when it comes to sport is decided earlier on-running. My thoughts now are on what field in running I should consentrate on. It's clear that long-distance running is my main field, but there are different ways here to choose from. Marathon has been a good choise for me about half a dousin times, but I'm not so certain any more about that. Having runned a couple of Ultras this quarter I've experienced a greater pleasure in doing that than marathons. Why then should I spend any more time on marathons?
Frankly I don't know. Why should I? Maybe I'll just call it a day when it comes to marathons and consentrate completely on ultras? Why not if that's what I like best and what's works best for me?