Bislett pre endurance run

Bislett arena inside

Today I had the pleasure of spending a large part of the day running on the track inside Bislet arena with some good runner friends of mine. Our aim with the workout was to get to know the track, test out strategies when it comes to running, nutrition and equipment and have a god afterrun after we finished the training.
We started around 11 a.m. and kept going untill 4 p.m. I was eager to test out some strategies laid out in advance and anxious to learn more about my knee injury. In a way this was the final test for me when it comes to whether I should participate or not in the race in two weeks time. My strategy was to run at 6min/km in 4 laps and walk 1 lap at 9 min/km. That would take 18 minutes in theory. It turned out to take just under 20 minutes, on target with the time-schedule of 15 laps and hour, but with no accumulating of time in reserve for eating and resting. My knee-the right one-turned painful, but not alarming. The pain stabilised after three hours and kept steady the last 1h 40 minutes. I completed 74 laps in 4h 40m. Planned laps was 70 so I'm ahead with four laps.
I was fine by using one gel and hour and supplementing with energy-drink and some salty food-potato chips and dried meat-but I need to eat more on every 3 or 4 hours. I'll make use of the arrangers offer in connection with that. I addition I need a small table with my supplies ready for use during the race.
After the run we had a very pleasant "afterrun" at a local Bistro("Lorry") just down the street.
A perfect end of a day very good spent.

Tecnicals:
-Number of laps: 74
-Time spent: 4h 40m
-Distance of one lap: 545 metres
-Distance, total: 40,33 km
-Average pace: 6:94 min/km
-Elevation gained: Not measured
-Calories: Not measured
-Average heart rate(max): didn't measure
-Shoes: Mizuno Wave Inspire
-Weather: Not relevant-inside track

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

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

Combined workout: running and strength training

Finally it was time again for another combined session. I just love those sessions. They're demanding, time efficient and challenging. On my run out I included a session of mucular endurance-2 km at sligthly above treshold pace on average. Besides that the run was a pure endurance session. Running pace is up due to the amout of training so far. I'm beginning to gain fitness. Accompanied with fitness is fatigue. I feel a bit worn. That's how I'm supposed to feel right now. I have one more week with high workload before the race at the end of the month. Overall I feel pretty good. The one uncertain point is my right knee. Today I didn't notice any discomfort on my run towards the training studio. On my return run back home I felt some discomfort in my right knee-nothing in my left knee. I'm not alarmed. I think the the strain from the strength-session might have worn down my kne a bit. We'll se about that on tomorrows session and indeed on Saturdays long run.
That'll be the definitive test.


1. Running:

Tecnicals:
-Distance: 8,79 km
-Time: 52m 10s
-Average pace: 5:56 min/km
-Average moving pace: 5:39 min/km
-Muscular endurance pace: 5:01
-Elevation gained: 92 m(10,5 m/km). 10-ok
-Calories: 622 kcal.
-Average heart rate(max): Not measured
-Shoes: Addidas Supernova Sequense
-Weather: Sun, -5 degrees celsius, strong wind, high humidity in the air, overall cold



The strength-session went good. I managed to execute good focus and high quality in my sets. I'm gaining strength in all exercises. One more week of training and I'll be ready for more workload in the third part of the basic period-after the race in just over 2 weeks. About Squats.. my approach with cummulative load during a series of sets works excellent. I'll continue with that.

Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.425 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Stretching: 6 minutes after finishing the return run
-Workout time: 40 minutes.

Endurance ride

Ålesund

Due for a session on the bike again. I didn't get to many session outdoors before the cold weather settled. Now I've moved indoors for the winter-season. I guess it'll last to the end of March next year. Due to tapering and racing the first half of April I wont be on the bike outdoors next year before the second half of April.
It is demanding to bike on stationary wheels indoors. There aren't that much possibilities to change position and reduce stress on the muscles. On the other hand it is very easy to train spesific when it comes to intensity.
Tonight I had another endurance session on the bike. My goal was to keep a stady speed during the working time and monitor my heart rate. This was the third session on statinary wheels and the second with a duration of 45 minutes. Average heart rate is up a bit, but that my be coincidental. Anyway, In a way it felt a but heavier this time than last session. The difference from last time is that I've had to quality-sessions in a row leaving my body a bit more worn down than last week. Next week I guess heart rate is down again.

Technicals:
-Distance: 17,9 km
-Time:  45m 00s
-Warmup: 5 m ( 20-25 km/h)
-Recovery: 5 m(20 km/h)
-Working time: 35 m
-Average speed: 23,9 km/h
-Working speed: 25 km/h
-Cadence, average: 88
-Gear: 11
-Elevation gained: 0 m
-Calories:  439 kcal
-Average heart rate(max): 155(161)

Strength training: increasing my workload

View from Tromsø

Entering the second of a total of tree parts of the basic period this fourth quarter, it was time to increase my workload. The body has adapted well throughout all the first part and then it's ready for some more workload.
I'm increasing on all three exercises. From level 3 to 4 on the rowing maschine and by adding and extra set doing squats and increasing by 5kg when doing deadlift.
The rowing went fine. I feel stronger now than I was at the beginning. It shows. I was up on total length in spite of increased workload. I felt really exhausted at the end and that's good. I'm supposed to be that.
Doing squats I feel very comfortable by starting out on a low workload and working my way up through the sets by adding 5 kg. I'm starting at the same level and just adding an extra set,
Deadlift was noticeable heavy. I needed a longer break between each set, but that's perfectly allright-just means I'm working harder, and that's what I'm supposed to do.

 Technicals:
 -Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.450 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/4 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Stretching: 6 minutes
-Workout time: 35 minutes.

Running: force workout

View from Grefsenkollen-Oslo

Moving into the second microcycle of the basic period I'm keeping the number of running-workouts at the same level, but introducing two new workouts: force and muscular endurance. I'm keeping the technique workout, but reducing on the number of endurance sessions.
Todays workout was a force workout. Throughout the whole basic period I'm doing moderate hills. That means up to 6 percent grade, duration of 2-5 minutes and staying in zones 1-5a(5a is treshold). Total duration is 0,5h.
Heading out again today I was also anxious to learn about the condition in my knees-especially the right one.
The session Yesterday was a bit painful at the end but less painful during the run on trails.
Todays session was particularly stressful for the knees as I was running up and down hills. I noticed a slight discomfort at the beginning, but it didn't turned worse. Overall todays session was less painful than Yesterday's. I'm optimistic after todays session.
About the workout then. The grade was 6,3 % and it's been a while since my last force-workout :-). However, I'd decided to do 4 repeats and that I did. I managed to stay just under 6 min/km mostly and that's good at such steep climb. My shoes-Mizuno Wave Inspire-feels excellent so far.
Well, I pulled out some hard repeats leaving me pretty exhausted at the end of each interval. That's just the way it's supposed to be. It was a good workout. Rate: 8 of 10.

Technicals:
-Distance: 3,95 km
-Time: 28m 12s
-Average pace: 7:08 min/km
-Working pace: 6:02 min/km
-Elevation gained, overall: 98 m(24,8 m/km)- > 20, ok
-Elevation gained, ascend: 22 m on 350 m(6,3 % grade)
-Calories: 274 kcal
-Average heart rate(max): Not monitored.
-Shoes: Mizuno Wave Inspire-excellent shoes so far.
-Weather: Rain, -3 degrees celsius, breeze, cold