New pb, showrooming and pony riding.

Warmup was less than good Saturday, but my legs felt extra light and I made a new 5 k best of 19:38. This is going in the right direction. I wore my Vivobarefoot trail shoes, and although they are a bit clunky they gave me some traction on the loose gravel in Fælledparken. I think they helped. I felt very good through the race. There were a lot of fast runners this time, and I found a couple of runners just slightly faster than me. I knew if I could stick with them I’d have a pb. I remember wondering in the last third of the race “I know I’m about to get that extra energy for a surge now.” And I did. I always wonder where that energy comes from. In the last 300m a guy came sprinting from behind and I managed to shake him. Just that great childish feeling we don’t get to feel so often.

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I then went straight to the shoe store to buy a pair of racing shoes with better grip, and I tried the inov8 f lite 195. They felt awesome but the shop clerk wouldn’t sell them to me because she thought my pronation was to heavy and I should get a stability shoe. From my experience this is wrong. I argued with her but she was very insistent. So I went and ordered them online for half price. I feel a little bit bad about it, but that’s just how it works nowadays. It’s hard to say no to half price. Besides the clerk was  annoying.

Then we went to Frilandsmuseet (a museum for historical agriculture) and my daughter got to ride a pony. Not bad in one day.

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Pre

Footstrike

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I spent some more time in my wished for 5k tempo today. 3:45/km for 1500 meters. I even talked a bit with my wife during the first two intervals. Nice to be on a treadmill sometimes.There’s a softer treadmill dubbed “For the long run” at my gym, which I usually prefer. Today I almost could not run on it, for some reason. It was too soft and felt like running in mud. I chose the harder, normal bands instead. There is so much happening with my running at the time, it’s hard to keep track of all the changes. I definitely have much better fitness over shorter distances. The more I run the more I feel like middle distance is my thing. Not that I don’t want to run a marathon, it’s just not going to be my main thing.

Bottom line is I feel great, and confident I can run a fast 5k. And by fast, I mean faster than a race walker.

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Race walking used to be a very popular sport in the 19th cenury, but suffers much ridicule today. I think something about watching knees bent the wrong way with much force repeatedly makes people angry. Still, it’s pretty impressive they can walk 20k in about 1:17! Ironically, they spend more calories pr km than top runners. This moderately funny video illustrates how tired race walking will make you.

I watched the movie “Prefontaine” yesterday, starring Jared Leto. Good movie. It’s not prefect, but it’s about running and it’s dramatic (Munich 72), so I’m not complaining. I wasn’t familiar with this legendary runner who made the 5000m meter cool. Mo Farah is also pretty cool. I digress. Jared Leto does a good job at mimicking a world class runner’s stride, and they mixed it with some documentary footage. All in all a kick ass movie. Makes you want to grow a moustache and do lots of push ups, put on a yellow tank top, and set records on the track.

#1 Reason for having a running blog + home made ice cream.

The number one reason I have a running blog is I really don’t want to pester my friends with incessant talk about running. It’s somehow my motivation to keep it mostly to my self, and not try to make it part of my “public image”. I run because I like it. And then I can brag on my blog. Soon, when I have something to brag about.

So here goes: Today I ran 5 times 1k intervals at 3:45 pace. I felt pretty good, but I was not able to put in a sprint at the end like I usually do. Which tells me I chose a good tempo. I want to run a 5k in under 19 minutes, which means I need to get just under 3:50 km pace. Feels very straight forward when I split it in intervals, it’s a super comfy tempo. Until I have to actually run it. I saw an interview (in swedish) with a guy who ran 30 iron man races in 30 days. It made me want to never run farther than 5k ever.

ICE CREAM

I bought an ice cream maker. I haven’t gotten a perfect result yet, but I definitely sense that I will be able to make better ice cream than I can afford to buy. I made one with dates and vanilla pod yesterday, with no added sugar. Yum! Another taste I can recommend is honey and walnut (just blend it with the cream, and add some at the end before freezing). I try to avoid white sugar. Not religiously, but I just use as little as possible. If I use fruits instead, I get a more bitter/sour intense flavour. And cream is sweet already. Some sugar is necessary for a nice consistency though. My critic is pleased.

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Man on a Mission – Colm O’Connell

It’s probably not morally right, but I love the fact that a lot of good TV content is available for free on Youtube. It’s not so much about the money, as the availability. So easy, I sometimes spend whole evenings watching videos on running. Perfect for a resting day.

Plus, my Runkeeper account has somehow split in two separate accounts, both with the same username, but different content, statistics. One has all my runs since 2011, and some of the runs logged with my app, the other has all my newer data. I downloaded all my runs, and am currently trying Strava. I like the statistics page on Runkeeper, plus it works with Linux and Garmin. But the app and the general stability of the site seems lacking. Plus I hate being reminded to “get out and achieve my weight loss goals”.

Enough ranting, watch the film.

Don’t run when sick, lesson 2

Marathon-Photo-TYRMILast year I ran a half marathon with the flu. I looked pretty tired, but I felt much worse. Afterwards I, felt like I’d learned my lesson.

Yesterday I had a “runner moment” again. I was googling “Should I run with a cough?” trying to find at least one source that said yes, while contemplating leaving my bike for two days (in an area with many bike thefts), leaving all my music and papers at work, running home in jeans, only to be 15 minutes late for kindergarten. All this would grant me a total of 4 km blissful running. I decided it was a bad deal.

Today I was so frustrated that I still had a cold, but what does one do when frustrated? Why, go running of course. I felt like I needed to run 10 km in less than 45 minutes to make this day a good day, at least on paper. I managed 7.5 km before I felt really sick, and light headed, and went home and spent the rest of the afternoon feeling queasy and sorry for myself.

But at least I had a brief moment after I stopped running when I felt on the top of the world.

So I guess the lesson was “Running while sick is still a bad idea in 2014”.

EDIT: I should add that the legs felt absolutely great, and I want to add some more squats and strength training for my legs to the program.

5A1PgWrl

 

 

 

 

Summer running

Ahhh. It’s so easy to run in summer. No layering. No bloody nipples. Beautiful views. Like this one:

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Or this one:

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Just after i took this last picture i turned around and saw five prune-colored naked men. Nudists have a thing with cameras so I made myself scarce.

I’ve been recording with a choir just outside Copenhagen, in Ishøj. The town itself is a shopping centre, whose slogan is “There’s no way around us”, and that is literally true, though I’m not sure that’s a good thing. But as soon as you get away from that, you get views like these.

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Another great run yesterday with this lovely lady:

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Trespassing like a runner. It was actually rainy yesterday, but when you’ve lived in Copenhagen a while, you think it’s sunny if it only rains a little.

I’m starting to feel the benefits of “accumulated fatigue”. It’s a little bit harder than usual to walk up a flight of stairs. I enjoy it in some weird way. It’s also really easy to keep count when you run every day.

Nailed it!

There’s a special feeling of accomplishment in going out and doing exactly what you planned, no more and no less.When you do one constructive, planned exercise instead of trying to beat your 5k record in what was supposed to be a tempo run, or doing a 40 km long run or something other stupid like that. Today I set out to do eight reps of 400m at about 1:30 each, and even without looking at my GPS i made it. Within 9 seconds at least.

Each took me between 1:21 and 1:26. The first rep felt more sprinty, but I got more economical with each repetition, and my second to last lap was the fastest one, and probably the easiest one. Which is the whole point of running at this speed for me: improving running economy. 

I worked a bit at not overstriding. It’s tempting to run with big bouncy strides when running fast, and I was a bit surprised to find that I was actually faster when landing with the foot more under me and focusing on kicking backwards. Now I can look forward to a couple of easy runs.

BTW here’s the Hansons’ view on the term “Junk Mileage”.

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Upping the mileage gives me night sweats.

I feel like I’m going through puberty all over. I’ve been running more than before for a couple of weeks straight, and something is going on with my metabolism. Lately I’ve been hungry constantly. And these last few nights I’ve felt like I had a fever, to the point where I almost couldn’t sleep. I’ve ran high mileage before, but in fewer, longer runs, and not as steadily. I feel like my sweating is training related. According to LiveStrong (Not that I generally trust the guy), it has something to do with increased activity of the thyroid gland, to increase metabolism. I also have developed protruding veins on my skull.

I blame these guys:

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Sorry, wrong picture. These guys:

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Keith and Kevin Hanson and their ally Luke Humphrey who wrote the Hansons Marathon Method. As most running nerds know they want us to do shorter long runs and more easy mileage. It’s not as radical as it seems. Jack Daniels says that the long run not be more than 33% of weekly mileage, so if you run less than 50 miles a week, he basically also suggests a maximum 16 mile long run. But there are many fine points to this, and the Humphrey/Hansons book is over 200 pages.

For me, it has inspired me to up my weekly kilometres, and I’m having fun with it. Except when I can’t sleep at night.

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BTW My wife ran a 23:18 5K race, and I’m mighty proud. She’s started from scratch six months ago, so if she keeps this up she might just get very fast. I don’t think I’m ever going to get to start a race with bib number sixty, or place 14th over all in a big race.

Mileage

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Pie before running. You can definitely tell it’s hand made. It tasted fine but I suddenly remember I really don’t like pie.

The run on the other hand was fantastic. Im reading the Hanson Marathon Method, and while I still don’t really feel like committing to a marathon, I’m inspired to increase my mileage just a bit. All those easy runs which I used to find boring are now the most enjoyable part of running.

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