40 Days…

My first Half Marathon since 2005 is 40 days away. Back then I ran a PB of 1:26:00 and, despite the fact that I have not managed to get very much training in so far, I wish to better that in 40 days time.

My base is ok. That’s where I have to start.
I have to build up distance and speed – did I actually type that?!
I’ll add some cruise intervals to my long runs if I feel I’m able to absorb the training, but basically, it’ll look something like this:

Week 6[31/3->6/4]:Long Run(17km), Shorter Faster Run, Long Run (20km)
Week 5[7/4->13/4]:Long Run(20km), Long Run (22km)
Week 4[14/4->20/4]:Track, Long Run (20km), Threshold Run
Week 3[21/4->13/27]:Track, Long Run (24km), Threshold Run
Week 2[28/4->4/5]:Track, Long Run (21km), Threshold Run
Week 1[5/5->10]:Track, Easy Run, Race

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I was on the bike on Saturday and did “The Lap”.
75km in almost exactly 2:30 – was pretty pleased with that considering that I have done pretty much nothing on the bike this year. Enjoyable ride.

The Foot

Injury summary:
Injury happened at 10:45 on Saturday 2014-03-22.
Finished run without pain.
Pain increased with time for 20 hours. (2/10->6/10)
10:45 on Sunday 2014-03-23 compression, ice and painkillers. Pain 5/10. Walking is difficult. Can move toe painfully: significantly more pain with dorsiflexion.
12:00 Monday 2014-03-24 no pain with movement. Walking hurts. No Constant pain.

2014-03-25
Slight swelling remains.
Can walk slowly with very slight limp.
Not ready for Concept 2.
May try to swim tonight.

2014-03-26
Still sore.
Didn’t swim last night.
I’ll try the Concept2 today…

Ursvik Xtrem – Setback

I was still tired from Tuesday and Thursday’s double training days but decided that I should get out and do an easy long run. The Ursvik Xrerm can’t ever be called easy but I ran it very conservatively and hoped it would not require too much recovery afterwards.

I felt pretty bad for the first few kilometres but started to feel better and better as I progressed. By kilometre 8 I was feeling pretty good and this feeling remained until the end – with the exception of a mishap at kilometre 13. I was approaching a section where I fell last week and I said to myself -out loud- that “this is where you fell last week, take it easy here”. No sooner had I said it when I tripped again on probably the same rock as I did last week and hurt my right big toe pretty badly. There was immediate pain but it subsided an I could finish the run pain free.

Every passing hour since then has caused an increase in pain. I’m assuming that it is a sprain and the advice from the world wide web states that a toe sprain can cause five to ten days off running.

I’ve iced the toe, taken painkillers and added a compression bandage. I’m still in pain but I’ll get through the day. If the usual sprain takes five days before one can run again I’m going to assume that I can start on the concept2 in two to there days – this will reduce the negative effect that the injury has on my running and swimming.

Injury summary:
Injury happened at 10:45 on Saturday 2014-03-22.
Finished run without pain.
Pain increased with time for 20 hours. (2/10->6/10)
10:45 on Sunday 2014-03-23 compression, ice and painkillers. Pain 5/10. Walking is difficult. Can move toe painfully: significantly more pain with dorsiflexion.

 

Rest-Run-Swim-Wrecked

I in some way repeated Tuesday’s training formula… with a little difference. I nearly collapsed after the run. I can only assume that I haven’t recovered from Tuesday’s double day and that hit me hard.

It was a treadmill run –  haven’t been on the treadmill in a while – but I doubt this was the cause of the discomfort. The run was a planned 42min test @ 14km/h @ 1 degree elevation; a run that would normally require some hard efforts to alleviate the boredom. Yesterday however I never got going. After 5 minutes I was feeling bad and waiting for the legs to warm up – 10 minutes into the run I felt dreadful so decided to stretch the legs with a minute @ 17km/h (3:31/km) and a minute at 12km/h to recover to be back at 14km/h with 30 minutes remaining. Legs successfully stretched and now I’m thinking of quitting the workout. I somehow managed to struggle through and finish with the last 2.5 minutes @ 16km/h (3:45/km). All metrics were WAY off what they should be for that workout. RPE, HR, sensation in legs – all at almost race level. I actually examined the treadmill to see if it was on a slope or had something wrong with it. Found nothing. Some would say that it was now time to rest. Well that didn’t happen. I was swimming with the club four hours later and cruising pretty well: Hitting the (LCM) 200s  in 3:03 and the 100s all in under 1:30. Did a hard last 200 and came in at 2:59.

Today I had planned to row 10km. I scrapped that, will rest today and try to put a good run in tomorrow and a bike session on Sunday.

 

Run-Swim-Rest

It’s been a good few days – I trained every day from Saturday to Tuesday; The latter being a double day. Yesterday was also a double difficult set day. A 17km run (150 av. HR @ 4:39/km) and a bloody difficult swim set in the evening – main set was 40 x 50m starting on 0:50.

I sit here tired. Ready for a rest and ready to build on these last few good days.

Shut Up Legs

The day after the Ursvik Xtrem I got a chance to train and did a pretty difficult 10km Concept2 set:

1000m @ 1:59/500m
500m @ 2:08/500m
1000m @ 1:59/500m
500m @ 2:08/500m
1000m @ 1:59/500m
2000m @ 2:08/500m
1000m @ 1:59/500m
500m @ 2:08/500m
1000m @ 1:59/500m
500m @ 2:08/500m
1000m as Alt. 100m @ 1:45/500m / 100m @ 2:15/500m

Monday I got a chance to do a quick trainer set and tried something different…

5 minutes steady followed by 5 x 30 seconds standing @ 350w, 30 seconds 100w.

Did that for 40 minutes.

I’ll try to run today and swim tonight.

 

 

Splash-Squelch

The swim on Thursday was bloody difficult. I was forced to lead the lane and as a result felt hunted for the first of the two main sets – 10x100m on 1:45 start. I managed to hit them all in 1:30 or under but was pretty shelled after and the 5x200m that followed was pure survival.

That scuppered my plan for Friday morning training; I just didn’t see the point because I was still tired. The knock-on effect was a zero day on Friday because I didn’t have the time to train later on.

To remedy things I went out and ran the Ursvik Xtrem today in extremely muddy conditions – I’m guessing that by the time I got home my shoes weighed double what the did at the start of the run. It was slow, steady and not very impressive. Not to worry – it’s a benchmark for the year and that’s a good thing. I’d like to run this once a week all year – it can only help. Also, it’s similar to Ö-till-Ö terrain.

Not sure what I’ll get done for the rest of the weekend. Let’s see how it plays out.

Row-Swim-Swim

Yesterday I did a moderately difficult 10km rowing session followed by 10 minutes in the pool. I had planned on running today but have now decided to skip it and swim tonight, that way I’ll be able to get a good run done tomorrow.

6:16

Managed to get a good bit of training in this week.

Did a ‘tough’ swim on Friday – 6 x 32m kick sets. Interesting thing is that my legs burned for the first few sets and pain decreased as I progressed. In addition to that, the pace also increased every set.

Friday night I went out and did a 10km run – I really felt the kick sets in my legs during the run. Pace was pretty slow and perceived exertion was quite high. Don though!

Sunday I went out on the bike. Hadn’t done any form of cycling for a long time so I took it pretty conservatively. I didn’t look at speed during the ride, I just had lap time and total time configured on the display. Because I hadn’t cycled in so long I didn’t know how far I would be able to go – it was a game of chicken all the way through the out section.  I ended up deciding to turn around at svartsjö, having considered turning right and continuing to Färentuna. Literally minutes after heading home I started to feel dizzy. Then I started to feel weak and -though I had no speed on the display- I was slowing down considerably. I hobbled towards the garage and bought a star bar, the most wonderful eating experience I ever had, and was turning the pedals comfortably less than ten minutes later.

When I am fit I can easily do two and a half hours cycling on water alone. Yesterday the hunger hit after just 1:15. Lesson learned… again!

Today I feel a little tired but I might still go for a swim.