Training Log Archive: KimjIn the 7 days ending Mar 4, 2012:
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Sunday Mar 4, 2012 #
Note
Overall a good week back to training after the 50k, and the first week in my 12 week build up to the 100k in May. No real workouts, but my higest milage and higest amount of hours spent running in a week, ever. Only thing that has been bothering me is my left hip/glute, other than that just the normal dull ache. I will try to do a cycle with 3 up weeks and 1 down week, so I hope to get in the 180-190km range this coming week and maybe towards 200km the next, before a down week where I also will race a half marathon.
6 PM
Running 1:47:01 [3] 22.33 km (4:48 / km)
shoes: Brooks Green Silence
Great run, went a bit past Lysaker then back on the other side of the higway. Felt much better than yesterday. Love running in the Green Silence, but I'm not sure if its enough shoe for me for a 100k. Guess I might try them on a longer run in the coming weeks to see how it feels, but I doubt it. No water on this run.
Flat bridge
Hamstring bridge
Core (body saw)
Flat bridge
Hamstring bridge
Core (body saw)
Saturday Mar 3, 2012 #
1 PM
Running long 3:05:46 [3] 37.53 km (4:57 / km)
shoes: Brooks Racer ST-5
First long run in my build up to the 100k in May. These will get longer each week. Pace was a bit slow today, as I felt like crap from the beginning with a somewhat sore/tight left hip and low energy levels. But for some reason I started feeling better and loosened up after 30k, so I was able to pick up the pace a bit at the end. Ran with 1 handeld, filled it up two times. Consumption: 1 Clif gel, 1 banana, 1 serving of winforce carbo basic, 1,5l water. Approx. 300 calories. Wanted to take in as few calories as possible on this run, but really needed some just to keep moving. Will keep experimenting with consuming fewer calories on my long runs.
Friday Mar 2, 2012 #
4 PM
Running 1:07:21 [3] 15.02 km (4:29 / km)
shoes: Asics DS Trainer
Almost same route as wednesday, but run to Kvadraturen instead of all the way to Mosseveien. Only one run today, long run tomorrow.
Clams
Side leg raises
One legged squats
One legged bridge
Clams
Side leg raises
One legged squats
One legged bridge
Thursday Mar 1, 2012 #
1 PM
Running 1:12:24 [3] 15.65 km (4:38 / km)
shoes: Asics DS Racer
Road to Hammeren and back. Experimented with using the insoles from the DS Trainers to give the racers some more cush. Worked fine.
9 PM
Running 50:17 [3] 11.72 km (4:17 / km)
shoes: Brooks Racer ST-5
Very nice run. Was tired, but felt strong. Really enjoying the evening runs now that the snow is gone and its not too cold outside. The Brooks Racer might be a good shoe for the 100k, but I need to do some long runs in them before I decide. Would be nice to do most of my upcoming long runs in the shoe I will actually race in. Other options right now are the DS Trainer and the Bondi B.
Wednesday Feb 29, 2012 #
11 AM
Running 1:20:51 [3] 17.07 km (4:44 / km)
shoes: Hoka Bondi B
Skøyen, Aker Brygge, Mosseveien, Grønland. Felt pretty tired, so just tried to cruise as comfortably as possible. Part of the Oslo Marathon course, which actually is quite boring, but still nice to not run on snow.
9 PM
Running 1:04:16 [3] 13.11 km (4:54 / km)
shoes: Asics DS Trainer
To Sognsvann. Tired in the beginning, but felt better as the run progressed.
Myrtl routine
Sit ups
Leg lowering
Myrtl routine
Sit ups
Leg lowering
Tuesday Feb 28, 2012 #
12 PM
Running 59:50 [3] 12.62 km (4:44 / km)
shoes: Brooks Green Silence
Easy cruising. Snow is gone now and the temp was good, so it was a really enjoyable run. Taped my right achilles and it felt fine.
Single leg calf raises
Plank
Sit ups
Myrtl routine
Stretching
Single leg calf raises
Plank
Sit ups
Myrtl routine
Stretching
9 PM
Running 51:52 [3] 11.22 km (4:37 / km)
shoes: Brooks Racer ST-5
To Brekke via Bjølsen, back via Ullevål. A bit icy.
Leg lowering
Leg lowering
Monday Feb 27, 2012 #
11 AM
Running 1:10:08 [3] 15.02 km (4:40 / km)
shoes: Montrail Mountain Masochist
To Sognsvann via Ullevål, around Sognsvann and back via Tåsen. All snow, but good traction with the masochists. Also good to get in some uphill running, need to do more of that.
Sit ups
Sit ups
8 PM
Running 17:31 [3] 3.78 km (4:38 / km)
shoes: Asics DS Trainer
On my way to Skøyen, but felt something in my right achilles, similar to my last injury, so stopped immediately and took the bus home.
Calf raises
Stretching
Calf raises
Stretching