Monthly Archives: May 2013

Nya nivåer och What you can’t measure you can’t manage!

Ibland når träningen platåer, ibland känns det som man går bakåt. Framgångar i teknik, fitness och performance kan ibland vara omärkliga.

Därför är det mycket viktigt för oss som tränar rimligt målmedvetet att mäta oss mot oss själva med viss regelbundenhet. What you can’t measure you can’t manage.

Min löpning är i allmänhet ganska stark och jag har därmed oftast en bra känsla för hur jag ligger till. När jag springer så vet jag utan att kolla på klockan om jag ligger på 3.55 elle 4.10-pace, och med en sorts inbyggd Borg-skala vet jag därmed hur min löpningsform är.

Cykling och simning är lite värre. Simning har jag har traditionellt inte tränat så målinriktat och regelbundet (och de flesta pass har tidigare varit ad hoc). Cykling påverkas ju som bekant av externa faktorer väldigt mycket. Regn, sol, vind, backar, sällskap etc.

Det är just därför jag numera kör med iBike wattmätare utomhus och Monark testcykel inomhus. På simningen har jag med några enkla råd från riktigt duktiga simmare nu några nyckelpass som jag kan köra och jämföra mig själv med. Just simningen har jag också fått in en bra regelbundehet i – försöker köra 3 pass /vecka start 0600 på må/on/fredag.

Därför är det riktigt kul att nu känna att jag lyft mig en nivå. Igår sent på kvällen körde jag ett pass på monarken med 3×15 min @ 300 watt, varav sista minuten på varje intervall tryckte jag upp till 400W (90 kadens). Det är inte direkt overkliga siffror, men det viktiga är att känslan var helt kontrollerad hela passet igenom – det finns mer att hämta! Ett sådant pass fick jag verkligen kämpa mig igenom för ett par veckor sedan.

Måndagens simning var katastrof – sömning och kantig, men idag  (6 timmar efter Monarkpasset) körde jag 25×100 start 1.35 utan någon serievila. Samma sak här: många simmar snabbare än så, men känslan var helt kontrollerad hela passet. Kände att jag tappade lite teknik under sista 5-6 100-ingarna men helt OK.

Skönt att lyft sig till nya nivåer. Det jobbiga med att nå en nivå är att jag måste sätta nya utmaningar i träningen. Om vi inte justerar träningen till att lägga på mer stress på systemet (och mer återhämtning) så hamnar vi på en platå med bara mycket jobb och ingen förbättring.

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Japp.

 

Idag var det ytterligare ett svinottepass planerat. Revelj 0540 och start 0600, Mål att rulla 10 mil före 10.

Har tränat på rätt bra i veckan, och tror att det satte sina spår på dagens cykling.

3 st simpass 0600 samt ett cykelpass 0600 sliter på sömnen en del. Imorgon blir det sovmorgon till 0800, eftersom det blir fincykling kl 10.00 med Conti-gänget.

Dessutom har jag ju kört tisdag och onsdag med låg-cal fasta, 5-600 kalorier kvalitetsmat istället för 4000 kcal gott och blandat-mat.

Simningen känns stabil nu. Har på Wolframs råd börjat köra långa set med hundringar. Igår fredag kärde jag 25×100 start 1.35 (några på 1.30). Jobbigt men bra. Närmar mig en helt OK simform tror jag.

Cyklingen är däremot ett större bekymmer. Viktigt att få in alla pass som går nu. Har under veckan också kört 2-3 Monarkpass, dock inte superhårda.

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Test av 5/2 fasta och träning

Jag får ofta frågan om jag är oerhört disciplinerad med mat och kost. Det vill jag gärna vara, och kan också så vara. I alla fall del av dag eller delvis. Men sanningen är att jag har rejält svårt att hålla mig från att småäta, speciellt på kvällarna.

 

Detta är det främsta skälet till att jag tänkte nu testa den 5/2 fasta som det skrivits en del om. Jag försöker generellt hålla mig från nya versioner och lösningar, men denna verkar relativt vettig. Och det lär ju inte vara farligt att testa att se om det fungerar bra för mig.

Huvudmålet är alltså inte viktminskning, och inte ens att reducera risk för stroke/cancer är den drivande faktorn. Forskarna får nog ha lite mer konsensus på den punkten först.

Så igår blev det 5-600 kcal fördelade på  Frukost: 1 ägg, Lunch 2 morötter och ½ banan, Middag 2.5 rödbetor och lite bönröra, Kvällsmat: ½banan, 1 ägg och lite bönor.

OK, det kurrade lite i magen, men det var otroligt lätt att hålla sig till planen. Kanske var det nyhetens behag, men hoppas att det kan hålla i sig.

Om jag kan reducera småätandet av skräpmat de dagarna jag INTE kör den delfastan, så är slaget vunnet!

 

Testade på att träna igår också. Av lita olika anledningar blev det lättare träning; 8 km traillöpning (ont i plantar fasciitis) i tunna Icebug Acceleritas för att foten skulle få jobba lite samt 1 h Monark på 285 watt sent på kvällen (ok, det blev ett par vilominuter under körningen). Såg den kanske sämsta film jag sett. The Expendables 2.

 

Båda dessa pass funkade bra, de var ju lite mer lågintensiva. Tror att det kan vara svårt att panga på med hårt intevallpass om man är lite låg på kolisar….

 

I morse var jag lätt orolig för hur simningen skulle gå. Banan till frukost så funkade det dock fint!

 

0600 i Fjärås 25e:

200 insim

10×100 start 1.40 (nästa gång blir det start 1.35 på dessa)

5×100 start 1.35

5×100 start 1.30 (klarade NÄSTAN)

3×100 start 1.25 med paddlar (FAIL)

2×100 start 1.35

 

Bis später.

Helgens bravader – Göteborgsvarvet löpanalys och annat!

So finally the spring classic has come to an end – the annual Göteborgsvarvet. There has been some confusion that I was aiming for 75 minutes, but I would firmly like to deny that I had any such ambitions. This year. I have only said that mathematically it would be appropriate given former years improvements.

This year, the conditions were quite hard actually. My goal time was about 1.17, but my worst case scenario was 1.20. I even said on twitter that if I fail with the 1.20 limit, I will DNF just before the finish line. In the end, I didn’t.

This year the organizers had new policy for the starting groups, and I was in start group 1, compared to last years Elite group with the Kenyans. Disappointing but no catastrophe.

I believe my fitness level is OK, but I haven’t had any real speed workouts, so I was unsure about how fast I was. Actually, I have only done 2 sets of interval training this year, and both were last week!

Strangely I also had a bit of plantar faschiitis last week, but the pain subsided, and I assumed it should be no problem.

So in general, I believed I would do well, but no personal best.

Race day was very very hot. About 28 degrees. I thought this would be ok, as my belief is that the warmer it is (I don’t mean Hawaii-hot) is better. But the wind was also very strong. I had checked the wind direction and concluded that we would have a back wind on the exposed sections on Hising Island. But I must have read wrong.

I started the race in good spirits. I always start hard on Göteborgsvarvet. Splits about 3.35 the first 4-5 km. Not a very good starting positition in group 1 but OK. But even though I had warmed up quite OK, something very strange happened after 200 meters only (sic!). I got a very strong cramp in my plantar fasciitis – directly after start! I just pushed on, thinking it would subside. It eventually did become better, but not until after 10 k or so. During the first half of the race it was actually very bad. I tried to ignore, but sometimes I had to slow down a bit due to this. The turns were very very painful.

Anyway. At 5 km I had an OK split, but I was weakened and understood I had to slow down. So over Älvsborgsbron and onto Hising island things became gradually slower. My confidence got weaker and weaker, and with the splits I really lost my fighting spirit, thinking that my 1.17 goal was too hard, and I even understood the 1.20 was probably lost too. It was very very hot, but the wind (no back wind, only a very strong headwind) was probably even worse. I splashed water over myself on almost every aid station, but never drank anything during the race.

Also on Hising island – I became quite mad with the organizers – a section of 500 or 1000 meters was on gravel. You might think its not a big deal, but I was disturbed by it. It also increases the likelyhood of falls on that section as people are unprepared for this.
After all – if Göteborgsvarvet is the Worlds Largest Half Marathon – would it be too much to ask for some extra tarmac?? That is NOT “Weltklasse” in my book.

I should as this point have looked more on my fellow runners (who were equally weak and slow), rather than be devastated by the bad splits. I wasn’t doing any worse than anybody else – but my focus was on my personal bad performance!

The lesson learned of this is of course that during such a race, ignore the splits, and count positions instead!

The wind was so strong so we had to take turns in breaking the wind. This worked OK sometimes. But when I placed myself directly behind another runner by SVT-huset, he must have been angry, as he stepped aside and slowed down, just like a f*cking cyclist who don’t want to take his turn. So I upped my pace and left him behind instead. His loss!

Götaälvbron was hard, but I ran fast on the downhill and then took about half a gel. Up avenyen is always a boost, and when I saw my mother, son and daughter at Seven Eleven, I just had to run hard. I high-fived them and pushed on. Continued to push hard downhill avenyen. At Vasaplatsen my father cheered me on, and a couple of other friends cheered on Skanstorget and Övre husargatan. Incredible that new power can be mobilized in those situations. Thank you – it helped me a lot.

Finally approaching the finish line. Very hard, and during the 3-4 kilometres I calculated all the time, but was just a bit too much behind in order to meet my lowest expectation of 1.20. I really sprinted hard the last 500 m or so, and approaching the finish line faster and faster. Quite fun to look at the pictures (see below) which running stride I had before and on the stadium.

Finish time of 1.20.52 and disappointed. It was not until I understood this was an 81th position that I became somewhat happy with the performance, not in terms of time, but in terms of position.

After the race, all my club fellows from Triathlon Väst were just so disappointed, most of them failed their ambitions with 5-10 or even 15 minutes. I think the conditions were worst for the early starters, as the later start groups had some rain and less wind. Even the elite runners had poor times, first place was 1.03, when expectancy was sub 60 minutes.

In my post race analysis I can conclude that I actually overtook competitors during every part of the race, despite my slow pace. Even more interesting is that last year, I was on 164 place at a time of 1.17.50 and this year I was 81th , despite 3 mintes slower! People must have been really slow this year! Unfortunately, it was no personal best in terms of position either, as I was 64th a couple of years back. Interestingly, I had Bib number 333, and IF I had been in the Swedish championship (SM) during Göteborgsvarvet, I would have been 33rd. (My personal opinion of this is that this is a very bad performance of all Swedish championship runners, (and also my own performance of course)).

I was running in Ecco Biom Evo Racer – worked very well, and maybe these have developed my stride last years (see below). A couple of years back I was actually quote disappointed when analyzing the photos after the race – as I ran hard on the heel. I also had my great X-Kross sport shades and Fusion race kit. Naturally socks from GoCoCo, and compression socks from GoCoCo after the race.

I also did some post race analysis of my running stride, (see photos below), and I am quite happy with them actually. During the 3-4 sets of photos during the race, all have a powerful and nice stride. Sometimes too powerful, almost sprinting type of stride…

After the race I went biking for 50-60 km. I was OK, but no real power. A bit of cramps when I pushed harder on the pedals. What was interesting with the biking was the hail that we came across in Lindome. Look at the photos below – they were crazy! Fortunately we passed this section AFTER the hailstorm, otherwise I believe that our helmets would have broken!

Sunday had a very nice morning, and it was a beautiful breakfast over the sea. Then some biking into Göteborg again in order to look at my son (8 yr old) who was running Lilla Göteborgsvarvet 1300 meters. Its great to see him, he is quite competitive, especially as he won a local running race a few weeks back. But Lilla Göteborgsvarvet has some track and field runners that are very fast. Anyway, He did very well, and came in 31st position in his race. At a time of 5.00 minutes. Well done.

When looking at the photos after the race – this little guy really has potential! Look at THAT stride!

All the best.

P

Crazy hail!

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Taking positions every 5 k, but very slow running!

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Great breakfast morning after race.

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Running stride analysis, but a very fat guy on some of the pics (images have been a bit skewed).

p1p15 p14 p13 p12 p11 p10 p9 p8 p7 p6 p5 p4 p3 p2

Happy runner after the race, and a fantastic stride!

20130519-233918.jpgg1 g2 g3

iBike Power meter + Garmin

Nu har jag börjat jobba seriöst med min iBike power meter. förutom att få in dem i Newtonprogrammet för analys så får jag in dem i Garmin-systemet (med speciell plugin). en liten teaser från söndagens backintervaller tabulerat. ursäkta de svaga wattalen, desssa måste givetvis upp en bit över 400W på 6×2 minuters backintervaller.

intervall 3, 7, 11 var stående. intervall 5, 9, 13 var sittande.

ibike power