Events for the week : January 21, 2008 - January 27, 2008
January, 21
Bike: 18 Km, 0h35m00s hms, 1.94 min/Km -->
Weights: 0h55m00s hms -->
Swim: 1.6 Km, 0h55m00s hms, 34.4 min/Km -->
Run: 8.0 Km, 1h00m00s hms, 7.50 min/Km -->
January, 22
Bike: 42 Km, 1h33m41s hms, 2.23 min/Km -->
January, 23
Bike: 17 Km, 0h35m00s hms, 2.06 min/Km -->
Weights: 0h45m00s hms -->
Swim: 1.5 Km, 0h55m00s hms, 36.7 min/Km -->
January, 24
Swim: 1.1 Km, 0h30m00s hms, 27.3 min/Km -->
Run: 3.0 Km, 0h16m00s hms, 5.33 min/Km -->
Weights: 0h20m00s hms -->
Bike: 5.0 Km, 0h09m13s hms, 1.84 min/Km -->
January, 25
Run: 7.0 Km, 1h00m00s hms, 8.57 min/Km -->
January, 26
No Entry
January, 27
No Entry
Weekly Totals
Category
Distance
Duration
Weight
2h00m00s
Running
18 Km
2h16m00s
Biking
82 Km
2h52m54s
Swimming
4.2 Km
2h20m00s
Total
104 Km
9h28m54s
Monday, January 28, 2008
Tuesday, January 22, 2008
Slow run... not so slow... not a run...
I had a great plan of having a slow run today after the super monday. But mother nature had other plans. A snow blitzard made any outdoor running attemt vain.
I decided to step on the indoor bike and see if I could stay on there for one and a half hour, which is well over my projected time in the London Triathlon this fall.
I started doing a 30 minutes program where every third minute was a hill from hell. Then two easy minutes. That went well enough, I maintained 90-100 RPM on all the hills, but it really drained my muscular endurance and as an afterthought I should had skipped those hills. I then went to a straight race, racing a computer, setting the computer speed at 30km/hr I lost by 1 km which put my avarage speed at 28km/hr which is not accepteble but as a first long run I can accept that. Also my avarage pulse was low (144) so my stamina/endurance is good. It´s the muscular endurance I have to work on...
The good thing is that I still have the time on my side. Now I have gone beyond my distances in all three disciplines for the triathlon. So I am feeling very confident, now it is only question of improving my times.
I decided to step on the indoor bike and see if I could stay on there for one and a half hour, which is well over my projected time in the London Triathlon this fall.
I started doing a 30 minutes program where every third minute was a hill from hell. Then two easy minutes. That went well enough, I maintained 90-100 RPM on all the hills, but it really drained my muscular endurance and as an afterthought I should had skipped those hills. I then went to a straight race, racing a computer, setting the computer speed at 30km/hr I lost by 1 km which put my avarage speed at 28km/hr which is not accepteble but as a first long run I can accept that. Also my avarage pulse was low (144) so my stamina/endurance is good. It´s the muscular endurance I have to work on...
The good thing is that I still have the time on my side. Now I have gone beyond my distances in all three disciplines for the triathlon. So I am feeling very confident, now it is only question of improving my times.
Super monday
Another super monday just finished. Spinning was great, for the first time I managed to do all the excerices without cutting the standing sprint time and doing the leaning down stand up sprint. The lifting/excercise class was good, managed to do all of it and feeling rather strong the whole time.
While driving to the swimming pool I felt my legs cooling down and they became so powerless, which made the swim training dreadfully difficult. But I finished my 1600 meters and it actually went alright, although my kick was weak and I couldn't really push my arms.
Football was surprisingly good, I managed to run most of the time, creating and scoring alot of goals, I believe I had the most goals for my team which won all it's matches, so I am rather pleased. Came home and had a protein shake. It is amazong how correct nutrition can prevent strings and cramps. I never experience those. All I get is a bit more powerless muscless the day after. So an easy run tomorrow should be in order.
While driving to the swimming pool I felt my legs cooling down and they became so powerless, which made the swim training dreadfully difficult. But I finished my 1600 meters and it actually went alright, although my kick was weak and I couldn't really push my arms.
Football was surprisingly good, I managed to run most of the time, creating and scoring alot of goals, I believe I had the most goals for my team which won all it's matches, so I am rather pleased. Came home and had a protein shake. It is amazong how correct nutrition can prevent strings and cramps. I never experience those. All I get is a bit more powerless muscless the day after. So an easy run tomorrow should be in order.
Sunday, January 13, 2008
Race report, new PR!
Last thursday I had the first race of this season. The 10k Powerade run. The day before I ran 7.5km most of it on the same paths as the race is. It was not at all icy at that time so I was looking forward for the race. Coming there I saw that most of the 190 runners were in groups, many of which profesional teams. I just showed up 20 minutes before the race, not knowing anyone and not with a clear plan. My goal of finishing under 50 minutes for the first time was a bit shaken as it was very icy and dark.
At the start the race director gave us an overview of which parts had the most ice and snow, big thanks for that, but then the gun went off. I started moving but even in a small race like this you can't really move faster or slower than the group for the first few hundred meters. I cranked up my Ipod and went of the path into the grass (snow) and started running past people. I got clear of 20-30 people and went onto the path but got no footing there due to the ice so I went back to the grass. Although more snowy and more uneven it gave me much better grip and with ease I jogged past number of people scating on the paved path.
Around a kilometer before the first big climb I saw that the group had split in two parts and I was laeding the second part, I decided to catch up with the front group before the hill so with Eminem (I am not a fan of him, or rap in general, but the 8mile song is a great running song) in my head I almost sprinted to catch up, that speed served me well as I, surprisingly didn't feel the need to slow down when I caught up with the group. I overtook 5 people on the hill and when I got up I felt the spinning classes pay off to my muscular endurance because I didn't feel my usual need to slow down and regroup after a big climb, so the first kilometer after the climb I overtook around 10 people.
I was still feeling great but was wondering if I could keep up this pace. My heart rate monitor showing 175 beats per minute.
But I kept on going, great songs kept coming and I kept on looking at the next runner ad finding a landmark to catch him by.
Long story short (or a bit shorter) I ran the rest of the race at this speed. Overtook around 100 people, had noone overtaking me. Never slowed down, never felt bad and as I turned the last corner and saw the finish line, I saw the time 46:05 and ticking.
I finished in 46:18 at a sprint, a new PR and made me confident I can break the 40 minute barrier at the end of the season.
All in all a great race. Great organization. Cool finishline with tapes, lines and a big race clock... Outstanding!
At the start the race director gave us an overview of which parts had the most ice and snow, big thanks for that, but then the gun went off. I started moving but even in a small race like this you can't really move faster or slower than the group for the first few hundred meters. I cranked up my Ipod and went of the path into the grass (snow) and started running past people. I got clear of 20-30 people and went onto the path but got no footing there due to the ice so I went back to the grass. Although more snowy and more uneven it gave me much better grip and with ease I jogged past number of people scating on the paved path.
Around a kilometer before the first big climb I saw that the group had split in two parts and I was laeding the second part, I decided to catch up with the front group before the hill so with Eminem (I am not a fan of him, or rap in general, but the 8mile song is a great running song) in my head I almost sprinted to catch up, that speed served me well as I, surprisingly didn't feel the need to slow down when I caught up with the group. I overtook 5 people on the hill and when I got up I felt the spinning classes pay off to my muscular endurance because I didn't feel my usual need to slow down and regroup after a big climb, so the first kilometer after the climb I overtook around 10 people.
I was still feeling great but was wondering if I could keep up this pace. My heart rate monitor showing 175 beats per minute.
But I kept on going, great songs kept coming and I kept on looking at the next runner ad finding a landmark to catch him by.
Long story short (or a bit shorter) I ran the rest of the race at this speed. Overtook around 100 people, had noone overtaking me. Never slowed down, never felt bad and as I turned the last corner and saw the finish line, I saw the time 46:05 and ticking.
I finished in 46:18 at a sprint, a new PR and made me confident I can break the 40 minute barrier at the end of the season.
All in all a great race. Great organization. Cool finishline with tapes, lines and a big race clock... Outstanding!
Tuesday, January 8, 2008
Super monday
Had a great day yesterday. Started with a spinning class, this time I managed to keep up with most of the class although I had to cut my stand up sprints shorter. Followed by some weight workouts.
Went to swim training with my masters swim club, used my new swim gear for the first time, went great. Got some great advices from my coach and felt much more confident in the water. Swam 1500m of drills before relaxing with the group in the hot tub.
But that wasn´t it, I still had football (soccer for those americans who might stumble in here) training to go. Really bad turn-out so we were only 5, which meant alot more running. But I had a great night, came closest to win in 2 man team twice. Kept the pace up and never burned out. All in all a great day of training and today I had an easy run and although I felt a bit tired in the muscles I wasn´t sore or with any strings... which is great news for my first race, this thursday, the Powerade 10k run.
My plan is to go to swim training tomorrow (wednesday) but not run. Then do the race on thursday and to cool down I will only do football on friday.
Went to swim training with my masters swim club, used my new swim gear for the first time, went great. Got some great advices from my coach and felt much more confident in the water. Swam 1500m of drills before relaxing with the group in the hot tub.
But that wasn´t it, I still had football (soccer for those americans who might stumble in here) training to go. Really bad turn-out so we were only 5, which meant alot more running. But I had a great night, came closest to win in 2 man team twice. Kept the pace up and never burned out. All in all a great day of training and today I had an easy run and although I felt a bit tired in the muscles I wasn´t sore or with any strings... which is great news for my first race, this thursday, the Powerade 10k run.
My plan is to go to swim training tomorrow (wednesday) but not run. Then do the race on thursday and to cool down I will only do football on friday.
Sunday, January 6, 2008
Week 1-2008
So the first week of the new year has finished. My training went well untill friday, then the spinning class of death and my boss flipping me to night shifts made for a unexpected two days off. But my totals were:
Weekly Totals
Category Distance Duration Weight
1h00m00s Running 12 Km 1h13m00s Biking 54 Km 1h39m00s Total 66 Km 3h52m00s
Way to short but the distances are ok. Next week has me facing my deamons going back to spinning, soccer starting again and the first race of my season, the 10k Powerade run on thursday. I am shooting for 50 minutes... let's see how it goes.
Weekly Totals
Way to short but the distances are ok. Next week has me facing my deamons going back to spinning, soccer starting again and the first race of my season, the 10k Powerade run on thursday. I am shooting for 50 minutes... let's see how it goes.
How true!
"Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great." --Mark Twain
Ran across this. How very true... All our life we are too afraid to dream because those closest to us, those who can so easily hurt us are the first one to not believe in them. But the most important thing in all situations is to believe in your self. I know I can, and I knoww I will run my first marathon the 31st of May. I believe and I know, you can reach whatever goal you have. Go for it!
Ran across this. How very true... All our life we are too afraid to dream because those closest to us, those who can so easily hurt us are the first one to not believe in them. But the most important thing in all situations is to believe in your self. I know I can, and I knoww I will run my first marathon the 31st of May. I believe and I know, you can reach whatever goal you have. Go for it!
Saturday, January 5, 2008
Humbling experience
Yesterday I found out I was being moved to night shifts over the weekend and that I would miss the football with my friends so I decided to join a spinning class at my gym.
As I walked in I saw my fellow spinners were middle aged men and 3 womans, two of which older than my mom.
I thought to my self that this would be a nice speed training and wondered if I should run after the class. Reality turned out quite differently. The instructor told us to start warming up and everybody went cranking. I was barely keeping up with their speed in the warm up and when the song ended I felt as if I had finished Tour De France. But no....
Now the instructor told us to turn up the gears. As a proud male I did, didn't want to be seen as less of a man. Watched how hard the guys next to me put their bikes and did the same to mine. The song started and we started spinning, this time she started really slow, I mean really, really slow, I had a hard time going that slow. Ahhh... I thought to my self, now it shows who has been running and has the stamina. But how wrong was I going to be. After around a minute in the slow tempo the song picked up the tempo and so did we. Then the instructor told us to stand and everybody stood on their bikes and started racing speed. I stood up made the first, second and third cycle but then my thights just screamed and protested. I had to sit down and watched those heroes standing through all her sprints. But it was becoming even more gruelsome. Now it wasn´t enough just standing up on the bike, she wanted us to go down while standing and ouch! that is just pure hell!
After the 35 minutes I was just wasted, we walked into the aerobic room and I thought that we would just do stretches but what awaited me was 1 hour of pushups, back excercises, weightlifting.
Today as I woke up I thought to my self that I would run 10k's before work, but no... the reason for this long post is that I really can't stand up, my calfs are just burning and so stiff that you could break rocks with them.
All in all a very humbling experience, but at the same time a very fun, one, I will definetly go back (as soon as I can walk)
As I walked in I saw my fellow spinners were middle aged men and 3 womans, two of which older than my mom.
I thought to my self that this would be a nice speed training and wondered if I should run after the class. Reality turned out quite differently. The instructor told us to start warming up and everybody went cranking. I was barely keeping up with their speed in the warm up and when the song ended I felt as if I had finished Tour De France. But no....
Now the instructor told us to turn up the gears. As a proud male I did, didn't want to be seen as less of a man. Watched how hard the guys next to me put their bikes and did the same to mine. The song started and we started spinning, this time she started really slow, I mean really, really slow, I had a hard time going that slow. Ahhh... I thought to my self, now it shows who has been running and has the stamina. But how wrong was I going to be. After around a minute in the slow tempo the song picked up the tempo and so did we. Then the instructor told us to stand and everybody stood on their bikes and started racing speed. I stood up made the first, second and third cycle but then my thights just screamed and protested. I had to sit down and watched those heroes standing through all her sprints. But it was becoming even more gruelsome. Now it wasn´t enough just standing up on the bike, she wanted us to go down while standing and ouch! that is just pure hell!
After the 35 minutes I was just wasted, we walked into the aerobic room and I thought that we would just do stretches but what awaited me was 1 hour of pushups, back excercises, weightlifting.
Today as I woke up I thought to my self that I would run 10k's before work, but no... the reason for this long post is that I really can't stand up, my calfs are just burning and so stiff that you could break rocks with them.
All in all a very humbling experience, but at the same time a very fun, one, I will definetly go back (as soon as I can walk)
Thursday, January 3, 2008
2008
With my current long term goal of finishing an Ironman being scheduled in 2009 I had a bit of a struggle of how I should build up my 2008 race schedual. First of all it had to be steps on my Ironman journey but at the same time exciting enough in it's own right as to keep me motivated in trainings and racing through the year.
Now, the exact days for the 2008 race season aren't available for most races yet, but this list is based on last years dates.
I have a lot of races but most of them short and will be thought of as speed practice. Also my work has a very iregular hours so I will most definetly miss some of the races that I have on the list. For that reason I have 21 race there. But my goal is to race 16 times ontill the end of August 2008.
January-10th Priority-C 10k run, Powerade serie-
The Powerade serie is a 6 race serie that is already half way through. It is run the second thursday every month, no matter the weather or ice. It is right in my area and is actually my training route.
February 6th- Priority-C 400/10/2.5, Indoor triathlon-
The Reykjavík Triathlon club has a indoor triathlon where we use the inddor pool, spinning bikes and a treadmill, nice way to condition the body for the changes between disciplines.
February 14th Priority-C 10k run, Powerade serie-
Same as above.
March 13th- Priority-C 10k run, Powerade serie-
Last Powerade run of the winter.
March 17th- Priority-B 21k run, March Marathon FM
The Icelandic Marathon club has a a spring run, half or full marathon, I will run half this time. The goal is to improve my time by 12 minutes getting it down to 1:40.
Now, the exact days for the 2008 race season aren't available for most races yet, but this list is based on last years dates.
I have a lot of races but most of them short and will be thought of as speed practice. Also my work has a very iregular hours so I will most definetly miss some of the races that I have on the list. For that reason I have 21 race there. But my goal is to race 16 times ontill the end of August 2008.
January-10th Priority-C 10k run, Powerade serie-
The Powerade serie is a 6 race serie that is already half way through. It is run the second thursday every month, no matter the weather or ice. It is right in my area and is actually my training route.
February 6th- Priority-C 400/10/2.5, Indoor triathlon-
The Reykjavík Triathlon club has a indoor triathlon where we use the inddor pool, spinning bikes and a treadmill, nice way to condition the body for the changes between disciplines.
February 14th Priority-C 10k run, Powerade serie-
Same as above.
March 13th- Priority-C 10k run, Powerade serie-
Last Powerade run of the winter.
March 17th- Priority-B 21k run, March Marathon FM
The Icelandic Marathon club has a a spring run, half or full marathon, I will run half this time. The goal is to improve my time by 12 minutes getting it down to 1:40.
April 19th- Priroty-C 5k run, ÍR open race
The athletic club, ÍR has a yearly race, and although only 5k on streets it attracts a lot of people, will be good practice to plan a crowded race, follow my tactic despide all the people going past me, and overtaking people with least wasted energy possible.
April 22nd- Priority-C 4/15/4, Duathlon, Heiðmörk
Short duathlon organized by Reykjavík Triathlon Club, will be good to practice transition and see how the indoor spinning is turning into outdoor speed.
May 1st- Priroty-C 10k, 1. of May run Fjölnis
Typical group race, but in 6 days I will have 3 races, so the challange is pushing my self in all and yet have power for the next.
May 3rd- Priority-C 7k, The Icelandair run
Run around the Reykjavik airport, nice and short, but only two days after a 10k and three days before a short triathlon.
May 6th- Priority-C 400/10/2.5, Sprint triathlon
Organized by the Reykjavik Triathlon club, short tri in the capital area, a bit hilly but a good practice after the last two races.
May 16th- Priority-C 40k, TT (streetbikes)
Time trial on my bike, it's a flat area so the time will be a good indicator where I stand in the bike portion.
May 31st- Priority-A 42k, The Mývatns Marathon
That will be my debut marathon, my first take on the endurance event so many people talk about, yet so few people undertake. The run is around a lake in the north of Iceland, stunning nature and perfect athmosphere for my first of many. The goal is to finish under 4 hours.
June 10th- Priority-C 40k, Blue Lagoon bike race
Biking from Hafnarfjordur to the Blue lagoon, it's a windy road, with hills, twists and twirls. Will take it easy though, mostly loosing my self up after the marathon and before a priority-B race less than a week later.
June 16th- Priority-B 23/36/17/26, totals 62k bike/40k run, Mountain XTERRA duathlon
It's a four legged mountain race, going over mountains and valleys. I will participate in the first three but skip the fourth unless feeling very good and doing reasonably well.
June 23rd- Priority C 7km, Esja run (mountain)
Little XTERRA run, going up the "home" mountain of the capital area, very popular walking path, gets quite steep near the top, good practice for the legs.
July 1st- Priority C 1.5/40/10, Seltjarnarnes Triathlon
Will be my first full length triathlon (olympic), but is only a C priority since I have a A priority race two weeks later. Will be good to get a feel for how the distance is, and how I will cope with it. Will show me my weakness so I can work on them before London.
July 14th- Priority A 55k, Laugarvegurinn (XTERRA)
Wading rivers, climbing mountains, going through mud and geothermal areas, even part of glaciers... sounds like fun... those who have made it compare it with finishing two marathons... so lets do it!
July 21st- Priority C 24k, Vesturgatan
Not sure I will go there, it's in another part of the country, but where I grew up so I would like to go. The run takes you along a single lane road that goes into fjord of total isolation, amazing nature, no electricity, no cars, no nothing... wonderfull... but only a week after Laugarvegurinn... might be tight.
August 8-9th- Priority A 1.5/40/10, The London Triathlon
Here comes the big one, my main event of the year... Will give it all I have, hoping to finish under 2:40
August 18th- Priority B 21k, Reykjavik Marathon
The biggest running event in Iceland, would be a priority A if not for the fact I just finished the London Triathlon, that's also the reason I will only take half a marathon. Will be aiming to improve my time from last year.
August 26th- Priority B 1.9/90/21, Half Ironman Iceland
Just to see if I can cope with the distance, specially in such a tough racing month... If I finish this, I will definetly finish Ironman next year.
So this is how the year should look like... but as I said, most dates are from last year so they will probably all move by 2 days or so as they normally are planned around a certain weekday (normally saturdays). Also I will probably miss around 5-7 races due to work and might add 2-3 races if I feel like racing a weekend I have nothing planned...
Wednesday, January 2, 2008
2007 review
It is easy to review the year 2007 since I just started running this year, I had one goal, one race, and one success.
I decided in July to run a half-marathon in the Reykjavik Marathon. I had 6-weeks to prepare and as I had never, at that time, ran further than 12km in one session I was both excited and nervous.
I set my self a goal of finishing under two hours which seemed to put me in the middle of the group, and I started to run. Then a very unexpected thing happened, life. Out of the blue life started interfering with my training and when I stood on the race line (after a 12 hour night shift, without any sleep) I had still not ran further than 12km, and that distance only 6-7 times.
The race started of well, I had a steady tempo. overtaking surprisingly large number of people. I stepped up the tempo after 8km and overtook even more people, I was getting to the front 100 runners )apart from the pro's when the 16km mark came. Then it hit me. My legs became 30 kilos each and cramps appeared in my calf. Those last 5km were horrible, but I kept on running, albeit very slowly and didn't walk a step. I had around 1-2 hundred people passing me those last kilometers but as I turned the final street and saw the finish line and the race clock I was pleasantly surprised. I finished in 1:52:17 without proper training, race plan, nutrition plan, heart rate or split time watch. Just me and my legs. That showed me everything was possible. I stepped up my training considerably and started setting new, ambitious goals. As the new year creaks in I have never been as excited and I have 21 races planned (most C-priority obviously) but I will will go into those in my next post.
All in all, 2007 ignited a habit that is turning into an addiction. The running virus is taking over my body and I am more than happy to welcome it.
My first race result was a pleasant one but I am sure when I review 2008 it will be but a small dot compared to coming results.
I decided in July to run a half-marathon in the Reykjavik Marathon. I had 6-weeks to prepare and as I had never, at that time, ran further than 12km in one session I was both excited and nervous.
I set my self a goal of finishing under two hours which seemed to put me in the middle of the group, and I started to run. Then a very unexpected thing happened, life. Out of the blue life started interfering with my training and when I stood on the race line (after a 12 hour night shift, without any sleep) I had still not ran further than 12km, and that distance only 6-7 times.
The race started of well, I had a steady tempo. overtaking surprisingly large number of people. I stepped up the tempo after 8km and overtook even more people, I was getting to the front 100 runners )apart from the pro's when the 16km mark came. Then it hit me. My legs became 30 kilos each and cramps appeared in my calf. Those last 5km were horrible, but I kept on running, albeit very slowly and didn't walk a step. I had around 1-2 hundred people passing me those last kilometers but as I turned the final street and saw the finish line and the race clock I was pleasantly surprised. I finished in 1:52:17 without proper training, race plan, nutrition plan, heart rate or split time watch. Just me and my legs. That showed me everything was possible. I stepped up my training considerably and started setting new, ambitious goals. As the new year creaks in I have never been as excited and I have 21 races planned (most C-priority obviously) but I will will go into those in my next post.
All in all, 2007 ignited a habit that is turning into an addiction. The running virus is taking over my body and I am more than happy to welcome it.
My first race result was a pleasant one but I am sure when I review 2008 it will be but a small dot compared to coming results.
Language change
Am starting to post again, have been training hard, getting into the best form of my life. I post individual training sessions on www.endurancelog.com, great site, and easy to track. If you want to see my training sessions you can select the user Samot and see what I have been doing. Here I will post my weekly and monthly training volume, thoughts and stories.
Am adding couple of links to some great running sites, be sure to check them out.
Will soon add thoughts about 2007 and a plan for 2008.
Am adding couple of links to some great running sites, be sure to check them out.
Will soon add thoughts about 2007 and a plan for 2008.
Subscribe to:
Posts (Atom)
