Training Log Archive: RunarSIn the 31 days ending Aug 31, 2021:
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Tuesday Aug 31, 2021 #
7 AM
Moderate run 52:00 [3] 14.3 km (3:38 / km) +136m 3:28 / km
slept:8.0 shoes: Saucony Endorphine Pro
A good night sleep followed by another moderate run - slightly longer than yesterday. Surpirsed about the pace being a bit more undulating and being the second moderate run in a row. Ran completely blin and only checked my watch after I stopped it..... Felt really good - running felt smooth. Really enjoyable run! No niggles or pains and no stiffness from the short moderate run yesterday.
Monday Aug 30, 2021 #
6 AM
Moderate run 44:00 [3] 11.7 km (3:46 / km) +52m 3:41 / km
slept:6.0 shoes: Saucony Endorphine Pro
Not much sleep as I got in late on the flight from Geneva. A 45min Pre breakfast moderate run. Flat on tarmac. Felt good to be back out and found a good rhythm. No pains or niggles, body felt fine.
Saturday Aug 28, 2021 #
10 AM
Easy run 4:47:00 [1] 16.8 km (17:05 / km) +1204m 12:35 / km
slept:8.0
Very easy hike with a little bit of running inbetween
Friday Aug 27, 2021 #
12 PM
Easy run 2:43:00 [1] 11.0 km (14:49 / km) +702m 11:14 / km
slept:8.5 shoes: Hooka Speedgoat Evo - 2nd pair
Another easy hike with a little bit of running inbetween.
Thursday Aug 26, 2021 #
11 AM
Easy run 3:07:00 [1] 13.0 km (14:23 / km) +855m 10:49 / km
slept:9.0 shoes: VJ Sports Ultra
Easy hike with Laura. Stomach almost normal.
Tuesday Aug 24, 2021 #
3 PM
Long/specific run race 2:44:00 [1] 19.3 km (8:30 / km) +1515m 6:06 / km
slept:8.5 shoes: Hooka Speedgoat Evo - 2nd pair
TDS - DNF.
Monday Aug 23, 2021 #
7 AM
Easy run 31:00 [1] 6.5 km (4:46 / km) +75m 4:31 / km
slept:8.0 shoes: Saucony Endorphine Pro
Easy + 5 x strides
Sunday Aug 22, 2021 #
9 AM
Easy run 57:00 [1] 10.8 km (5:17 / km) +144m 4:57 / km
slept:8.5 shoes: Saucony Endorphine Pro
Another great night sleep.
10min prehab
12mins drills, 45min easy
Kept it relatively flat around the lake - on wide trails. Focused on keeping it super relaxed and easy. Legs a little sluggish from the start but felt fine towards the end. TYpical end of tapering and pre race feel. Glad it's only 2 days left until we go. Still no pains or niggles, legs feel fine.
10min prehab
12mins drills, 45min easy
Kept it relatively flat around the lake - on wide trails. Focused on keeping it super relaxed and easy. Legs a little sluggish from the start but felt fine towards the end. TYpical end of tapering and pre race feel. Glad it's only 2 days left until we go. Still no pains or niggles, legs feel fine.
Saturday Aug 21, 2021 #
10 AM
Easy run 1:08:00 [1] 10.4 km (6:32 / km) +296m 5:43 / km
slept:8.0 shoes: Hooka Speedgoat Evo - 2nd pair
Woke up before the alarm again. feeling rested.
10min prehab
12min drills, 46mins easy, 5 x strides
On the trails with a little bit of vert - mostly single track - in amzing weather. Lovely last trail run in Tignes, will stay around the lake on the flatter ground tomorrow and monday morning. Felt good, relaxed, aching to get going. I'm ready. No pains, no niggles, legs felt fine and strides were pretty light and fast. a good run.
10min prehab
12min drills, 46mins easy, 5 x strides
On the trails with a little bit of vert - mostly single track - in amzing weather. Lovely last trail run in Tignes, will stay around the lake on the flatter ground tomorrow and monday morning. Felt good, relaxed, aching to get going. I'm ready. No pains, no niggles, legs felt fine and strides were pretty light and fast. a good run.
Friday Aug 20, 2021 #
8 AM
Moderate run 1:12:00 [3] 17.4 km (4:08 / km) +172m 3:57 / km
slept:8.0 shoes: Saucony Endorphine Pro
Good night sleep - woke up before alarm.
10min prehab.
12mins drills, 60mins moderate/15.9km.
Very similar to the same workout earlier this week - only slightly faster. Can still feel the altitude and was careful to stick to effort and not worry about pace. Enjoyed it and feelilng very positive and race ready. No niggles, no pains and calfs, quads, hamstrings all good - no stiffness at all. Focused on running efficient and relaxed.
10min prehab.
12mins drills, 60mins moderate/15.9km.
Very similar to the same workout earlier this week - only slightly faster. Can still feel the altitude and was careful to stick to effort and not worry about pace. Enjoyed it and feelilng very positive and race ready. No niggles, no pains and calfs, quads, hamstrings all good - no stiffness at all. Focused on running efficient and relaxed.
7 PM
Strength - legs and core 20:00 [0]
Strength session, felt fine.
2x10 reps pr exercise/leg
Single leg squats
Forward lounges
Single leg Glute bridge
Sideplank w/leg raise
2x10 reps pr exercise/leg
Single leg squats
Forward lounges
Single leg Glute bridge
Sideplank w/leg raise
Thursday Aug 19, 2021 #
9 AM
Easy run 1:12:00 [1] 12.8 km (5:37 / km) +153m 5:18 / km
slept:8.5 shoes: Hooka Speedgoat Evo
Back to a good night sleep again.
10min prehab.
12mins drills, 50mins easy, 5 x strides
Kept it very easy on the wide trail around the lake. Relaxed, no pains or niggles, and generally felt fine. Strides were good - felt fast.
10min prehab.
12mins drills, 50mins easy, 5 x strides
Kept it very easy on the wide trail around the lake. Relaxed, no pains or niggles, and generally felt fine. Strides were good - felt fast.
6 PM
Strength - legs and core 20:00 [0]
2x10 reps pr exercise/leg.
Stepups
Good mornings
Walking plank
Reversed plank with leg lift
Heel touches
Stepups
Good mornings
Walking plank
Reversed plank with leg lift
Heel touches
Wednesday Aug 18, 2021 #
5 AM
Easy run 1:23:00 [1] 12.5 km (6:38 / km) +315m 5:54 / km
slept:6.0 shoes: Hooka Speedgoat Evo - 2nd pair
Should never mentioned how well I've been sleeping lately as I had an absolute terrible night sleep..... Not sure how many hours i got to be honest as I kept waiking up. Prob just a one off - had a bit of a stomach pain so that might have explained it.
10min prehab.
12min strides, 61mins easy on trails, 5 x Strides
Decided yetserday to get up early to get an easy run with a headlamp - just to have done that again before the race. Felt fine, got into a good rhythm and kept it very easy and relaxed. More or less same avg pace as previously on the same trail despite the dark, so happy with that. Felt comfortable.
No pains, no niggles, no particulr stiffnes - all good. Strides felt similar to the day before yesterday - pretty fast and feeling light. Happy. Early night tonight I think ;)
10min prehab.
12min strides, 61mins easy on trails, 5 x Strides
Decided yetserday to get up early to get an easy run with a headlamp - just to have done that again before the race. Felt fine, got into a good rhythm and kept it very easy and relaxed. More or less same avg pace as previously on the same trail despite the dark, so happy with that. Felt comfortable.
No pains, no niggles, no particulr stiffnes - all good. Strides felt similar to the day before yesterday - pretty fast and feeling light. Happy. Early night tonight I think ;)
7 PM
Strength - upper body 20:00 [0]
Adjusted upper body strength session. All 2 x 10 reps
Pushups
Dips
Hangups
Angels and devils
Pushups
Dips
Hangups
Angels and devils
Tuesday Aug 17, 2021 #
3 PM
Long/specific run 1:49:00 [1] 15.1 km (7:13 / km) +947m 5:30 / km
slept:8.0 shoes: Hooka Speedgoat Evo
Sleeping really well at the moment.
10min prehab before run.
Kept it super easy - hiking up and running relaxed back down. Another new trail starting with gravel roads, then turning into some absolutely fab single track trails. So hard to not increase pace.... But held back. Even more difficult coming down but kept it easy and relaxed all the way round. Whish I could have continued on a big loop today - felt really good and the secenery was amazing. A lot colder but sunny and perfect conditions for running really. Loved it! No pains, no niggles, no stiffnes. Body feels good, including legs.
10min prehab before run.
Kept it super easy - hiking up and running relaxed back down. Another new trail starting with gravel roads, then turning into some absolutely fab single track trails. So hard to not increase pace.... But held back. Even more difficult coming down but kept it easy and relaxed all the way round. Whish I could have continued on a big loop today - felt really good and the secenery was amazing. A lot colder but sunny and perfect conditions for running really. Loved it! No pains, no niggles, no stiffnes. Body feels good, including legs.
Monday Aug 16, 2021 #
8 AM
Easy run 1:22:00 [1] 13.0 km (6:18 / km) +316m 5:37 / km
slept:8.0 shoes: VJ Sports Ultra
Good night sleep.
10min prehab
12min drills, 60mins easy on trails, 5 x strides
Tested a new trail - it was good. Not too much climb and a nice mix of wide trail around the lake and single track once out of Tignes. Beautiful and quiet even though it is so close to the busy area. Perfect. Body felt super, no pains, niggles or stiffness. Kept it super easy and relaxed and strides felt fast. A good day!
10min prehab
12min drills, 60mins easy on trails, 5 x strides
Tested a new trail - it was good. Not too much climb and a nice mix of wide trail around the lake and single track once out of Tignes. Beautiful and quiet even though it is so close to the busy area. Perfect. Body felt super, no pains, niggles or stiffness. Kept it super easy and relaxed and strides felt fast. A good day!
Sunday Aug 15, 2021 #
9 AM
Long/specific run 2:12:00 [1] 14.4 km (9:10 / km) +926m 6:56 / km
slept:8.5 shoes: Hooka Speedgoat Evo - 2nd pair
Another good night sleep - woke feeling refreshed and legs felt good. No real sroeness or stiffness from yesterdays moderate run.
Kept it supereasy, hiked up - not pushing - and ran relaxed and easy back down. Slow average pace but that's mostly due to snow on the middle 2k section - eventually left the "path" (Which was now snow) and scrambled up a scree field for the last 100m vert to get to the top. Slow going both up and down. the rest was probably around TDS avg pace to be honest but felt extremely comfortable and easy. So glad that stiffness in my quads is gone. Was a bit worried at first and could not understand why, but legs are good, no pains or niggles, and I am focusing on food and rest. Hard to be here and only be allowed to look at all the potential long runs I could have done.... But it will be wort it. Or more correctly - I will make it worth it.
Kept it supereasy, hiked up - not pushing - and ran relaxed and easy back down. Slow average pace but that's mostly due to snow on the middle 2k section - eventually left the "path" (Which was now snow) and scrambled up a scree field for the last 100m vert to get to the top. Slow going both up and down. the rest was probably around TDS avg pace to be honest but felt extremely comfortable and easy. So glad that stiffness in my quads is gone. Was a bit worried at first and could not understand why, but legs are good, no pains or niggles, and I am focusing on food and rest. Hard to be here and only be allowed to look at all the potential long runs I could have done.... But it will be wort it. Or more correctly - I will make it worth it.
Saturday Aug 14, 2021 #
7 AM
Moderate run 1:12:00 [3] 17.3 km (4:10 / km) +188m 3:57 / km
slept:8.5 shoes: Saucony Endorphine Pro
A really good night sleep and I woke up feeling really rested and legs felt fine. And that feeling contined during the drills and the run.
10min prehab
12mins drills, 60mins moderate/15.8km
Quads today were completely different to yesterday. Like night and day difference. Felt it already when i did my strength session last night, that the stiffness had loosened considerably throughout the day. Felt more or less completely normal today, Calfs were good and no other pains, stiffness or niggles. Very happy when I realised my body felt fine and I was looking forward to the run.
Opted do do multiple loops of the lake (2,3k loop), which is basically wide trail/gravel road, with one steep, short climb and a couple of smaller ups and downs. Making pacing slightly more difficult as you can't really just get into a rhtythm and stay there. You will have to shift the gears and adjust to keep effort where you want it. But good training and very happy with the average pace, considering the altitude. Same as before, ran blind and only looked at the average pace halfways and 3/4 in. Apart from that I ran completely by feel/effort to make sure I did not overdo anything, chasing specific paces. I was expecting an average pace closer to 3:50-55, so to be a little bit faster overall was a pleasant surprise. Feeling good!
10min prehab
12mins drills, 60mins moderate/15.8km
Quads today were completely different to yesterday. Like night and day difference. Felt it already when i did my strength session last night, that the stiffness had loosened considerably throughout the day. Felt more or less completely normal today, Calfs were good and no other pains, stiffness or niggles. Very happy when I realised my body felt fine and I was looking forward to the run.
Opted do do multiple loops of the lake (2,3k loop), which is basically wide trail/gravel road, with one steep, short climb and a couple of smaller ups and downs. Making pacing slightly more difficult as you can't really just get into a rhtythm and stay there. You will have to shift the gears and adjust to keep effort where you want it. But good training and very happy with the average pace, considering the altitude. Same as before, ran blind and only looked at the average pace halfways and 3/4 in. Apart from that I ran completely by feel/effort to make sure I did not overdo anything, chasing specific paces. I was expecting an average pace closer to 3:50-55, so to be a little bit faster overall was a pleasant surprise. Feeling good!
7 PM
Strength - legs and core 20 [0]
Strength session, felt fine.
2x10 reps pr exercise/leg
Single leg squats
Forward lounges
Glute bridge
Sideplank w/leg raise
"Boat"
Reversed plank w/leg raise
2x10 reps pr exercise/leg
Single leg squats
Forward lounges
Glute bridge
Sideplank w/leg raise
"Boat"
Reversed plank w/leg raise
Friday Aug 13, 2021 #
8 AM
Easy run 1:19:00 [1] 12.9 km (6:07 / km) +341m 5:25 / km
slept:8.0 shoes: Hooka Speedgoat Evo
First of all - yesterday was a disaster. Had work obligations that made me move the run to the evening. FIne. Then I thought I'd be smart and do it late enough to be dark, to do an easy run with my headlamp. Want a couple before the race just to get back into it. Been a while since the last headlamp run and want to feel comfortable on the trails with more limited light. Anyway - the weatherforecast was good, with a thunderstorm expected in sometime after midninght. But then it arrived a lot earlier. Already before 8pm it started raining and eventually thunder and lightning as well. I had planned to leave for my run at 9pm, but when the bad weather still had not passed by 10:30 I decided to cancel and prioritize sleep and rest before a very late run. But highly annoyed that I missed a run - even an easy one. That never happens unless I'm sick or injured! I always get my training done. Not sure what lesson to learn from it either as I couldn't really have planned it differently - not expecting the bad weather coning for a few hours later... Ok, so basically yesterday was written off, but at least I got a good night sleep and got out for a nice morning run today.
10min prehab
12mins drills, 57mins easy, 5 x Strides.
I was really surprised how stiff and sore my quads were. Did not expect that after all. Wednesdays run was an easy effort and without running yesterday I would have though I felt even better. But maybe that's part of the issue? Not having loosened the legs yesterday? And potentially also the fact that I got less food in during the run on wednesday? Basically just another reminder how important the nutrtion is in that case.... The quads did get a lot better throughout the run though and I did the strides feeling ok. They were not amazing but not too bad either. Kept the run really easy and relaxed, the rest of the body feeling fine. No stiffness in my calfs and no other pains or niggles. So all in all, not too bad, and hoping quads are a lot better tomorrow. Will do the moderate run on the flatish 2k loop around the lake before most people come out tomorrow morning.
10min prehab
12mins drills, 57mins easy, 5 x Strides.
I was really surprised how stiff and sore my quads were. Did not expect that after all. Wednesdays run was an easy effort and without running yesterday I would have though I felt even better. But maybe that's part of the issue? Not having loosened the legs yesterday? And potentially also the fact that I got less food in during the run on wednesday? Basically just another reminder how important the nutrtion is in that case.... The quads did get a lot better throughout the run though and I did the strides feeling ok. They were not amazing but not too bad either. Kept the run really easy and relaxed, the rest of the body feeling fine. No stiffness in my calfs and no other pains or niggles. So all in all, not too bad, and hoping quads are a lot better tomorrow. Will do the moderate run on the flatish 2k loop around the lake before most people come out tomorrow morning.
8 PM
Strength - legs and core 20:00 [0]
2x10 reps pr exercise/leg. Quads a lot better than this morning.
Boxjumps
Stepups
Good mornings
Walking plank
Reversed plank with leg lift
Heel touches
Boxjumps
Stepups
Good mornings
Walking plank
Reversed plank with leg lift
Heel touches
Wednesday Aug 11, 2021 #
8 AM
Easy run 4:12:00 [2] 31.4 km (8:02 / km) +1828m 6:13 / km
slept:8.0 shoes: Hooka Speedgoat Evo - 2nd pair
Slept really well again - relieved.
10min prehab.
That was a great last long run - amazing scenery and fab with the company :) Really enjoyed it! But - can definitely feel that the entire run was above 1800m . Things feel harder than normal - especially the flatter or more undualting runable bits for some reason.... Climbing felt fine, downhill might have been a bit fast (tempting on the super fun single tracks...) but nothing crazy - still well within comfort zone, but probably dial it back an inch during the race not to smash my quads completely - especially early on. All in all - I think the overall effort was pretty good and I should be able to recover fine from this. A bit of a sore knee after falling (on completely flat and runable trail just before coming down into Val D'isere early on.... Stupid), but that will be fine in a day or two. Apart from that, I feel good, positive but also starting to feel the nerves. The course is intimidating - I have to be honest - and being my longest race ever I don't really know what's going to happen. But this is what I signed up for, and even though I'm nervous I am also excited to race and to test myself. I think these last 12 days before the start will feel long..... hahaha.
10min prehab.
That was a great last long run - amazing scenery and fab with the company :) Really enjoyed it! But - can definitely feel that the entire run was above 1800m . Things feel harder than normal - especially the flatter or more undualting runable bits for some reason.... Climbing felt fine, downhill might have been a bit fast (tempting on the super fun single tracks...) but nothing crazy - still well within comfort zone, but probably dial it back an inch during the race not to smash my quads completely - especially early on. All in all - I think the overall effort was pretty good and I should be able to recover fine from this. A bit of a sore knee after falling (on completely flat and runable trail just before coming down into Val D'isere early on.... Stupid), but that will be fine in a day or two. Apart from that, I feel good, positive but also starting to feel the nerves. The course is intimidating - I have to be honest - and being my longest race ever I don't really know what's going to happen. But this is what I signed up for, and even though I'm nervous I am also excited to race and to test myself. I think these last 12 days before the start will feel long..... hahaha.
Tuesday Aug 10, 2021 #
10 AM
Easy run 1:17:00 [1] 12.8 km (6:01 / km) +305m 5:23 / km
slept:8.0 shoes: Hooka Speedgoat Evo - 2nd pair
8 hours in bed but a really bad night sleep. Waking up a million times.
10min prehab
12mins drills, 55mins easy, 5 x strides
Found a better way to do the easy run today - less climb than yesterday and easier to really run relaxed. Mostly grabvel road or wide trails apart from maybe 1-1.5k of fun single track. Really enjoyed it but looking forward to getting a bit further out on the mountains around here.
Again - no pains or niggles and strides felt even better than yesterday. Leg feels good and I'm enjoying myself.
10min prehab
12mins drills, 55mins easy, 5 x strides
Found a better way to do the easy run today - less climb than yesterday and easier to really run relaxed. Mostly grabvel road or wide trails apart from maybe 1-1.5k of fun single track. Really enjoyed it but looking forward to getting a bit further out on the mountains around here.
Again - no pains or niggles and strides felt even better than yesterday. Leg feels good and I'm enjoying myself.
7 PM
Strength - upper body 20:00 [0]
Adjusted upper body strength session. All 2 x 10 reps
Pushups
Dips
Hangups
Angels and devils
Pushups
Dips
Hangups
Angels and devils
Monday Aug 9, 2021 #
7 PM
Easy run 1:23:00 [1] 11.8 km (7:02 / km) +436m 5:56 / km
slept:8.5 shoes: VJ Sports Ultra
10min prehab
12mins drills, 61mins easy, 5 x strides
Not easy to find flat trails here... only reasnoably flat is the 2k around the lake - which is packed with people. Opted running down on the trails towards Val D'Isere to check out the possible route for the long run wednesday. Ended up being more climb than expected, but took it very easy back up again. Enjoyed it (as soon as I got out of the resort itself.... not my favourite place hahaha).
No pains, no niggles and strides felt surprisingly good. Quite springy.
12mins drills, 61mins easy, 5 x strides
Not easy to find flat trails here... only reasnoably flat is the 2k around the lake - which is packed with people. Opted running down on the trails towards Val D'Isere to check out the possible route for the long run wednesday. Ended up being more climb than expected, but took it very easy back up again. Enjoyed it (as soon as I got out of the resort itself.... not my favourite place hahaha).
No pains, no niggles and strides felt surprisingly good. Quite springy.
Sunday Aug 8, 2021 #
7 AM
Strength - legs and core 20:00 [0]
Single leg squats
Lunges
Glute bridge - heels on chair and elastic band to activate inner glutes
Reversed plank with leg raise
Sideplank with leg raise - using elastic band
Knees a bit sore on the first couple of single leg squats, but eased into it - and second set was fine/normal.
All exercises 2x10reps L/R
5 PM
Easy run 1:13:00 [1] 15.0 km (4:52 / km) +133m 4:40 / km
slept:6.0 shoes: Hooka Speedgoat Evo - 2nd pair
Not as much sleep as normal as I had to stay up and watch the Olympic marathon.... Early night tonight.
10min prehab
12mins drills, 61mins easy/13,5km.
Felt fine but think I ran a bit harder than I actually thought I did. Will be extra careful tomorrow to make sure I keep things easy enough on easier days now. But - legs feel fine, quads more or less normal and just a tiny bit of stiffness in my calfs from the start - eased after a couple of km. Relaxed and enjoyable along the river and back up. 90% trail/gravel road.
10min prehab
12mins drills, 61mins easy/13,5km.
Felt fine but think I ran a bit harder than I actually thought I did. Will be extra careful tomorrow to make sure I keep things easy enough on easier days now. But - legs feel fine, quads more or less normal and just a tiny bit of stiffness in my calfs from the start - eased after a couple of km. Relaxed and enjoyable along the river and back up. 90% trail/gravel road.
Saturday Aug 7, 2021 #
8 AM
Easy run 38:00 [1] 7.9 km (4:49 / km) +73m 4:36 / km
slept:9.0 shoes: Saucony Endorphine Pro
Slept like a baby - longer than normal. Felt great!
Easy and relaxed to loosen legs. Not too bad at all - a little stiffness but less than what it was midways in the 4 day block. A little bit of general tiredness, but a few days of rest, eating well and easy runinng should get me back to normal. And no the weather is on my side as well - no that I have to get back to work as well hahaha. Think there is a balcony in my studioflat in Tigne - will have to set up office there.
Easy and relaxed to loosen legs. Not too bad at all - a little stiffness but less than what it was midways in the 4 day block. A little bit of general tiredness, but a few days of rest, eating well and easy runinng should get me back to normal. And no the weather is on my side as well - no that I have to get back to work as well hahaha. Think there is a balcony in my studioflat in Tigne - will have to set up office there.
6 PM
Strength - legs and core 20:00 [0]
Step Ups to pose
Box Jumps with Squats (jump onto bed....)
Good Mornings (single leg)
Walking Planks
Heel touches
Reverse Plank (with leg lifts).
Legs ok - a little stiffnes in my calfs and first boxjumps felt a bit sluggish, but all in all a good session.
Box Jumps with Squats (jump onto bed....)
Good Mornings (single leg)
Walking Planks
Heel touches
Reverse Plank (with leg lifts).
Legs ok - a little stiffnes in my calfs and first boxjumps felt a bit sluggish, but all in all a good session.
Friday Aug 6, 2021 #
8 AM
Long/specific run 2:45:00 [2] 23.1 km (7:09 / km) +1415m 5:28 / km
slept:8.5 shoes: Hooka Speedgoat Evo
Last leg of TDS course. Like yetserday, this leg is a lot more runable than the middle leg from BSM to Beaufort, Still a bit muddy at times, but lots better than previous days. Legs felt pretty good, but still surprised I was as fast I was in the end. Climb up to Col De Tricot is a proper bitch - especially when it comes that far into the race.... Glad I have done it and can mentally prepare. A lot fo more runable sections after that though.
Legs have been really good throughout these 4 days, and even if quads are a bit tight in the morning, they loosen quite quickly. Even the last 7-8km on gravel road - with a gentle incline - went fairly quick, depsite having a heavier bag (allthough a lot less heavy than day 2 - with all the gels in.....). Same nutrition - OTE gels + banana + salt. Seem to work really well and I still prefer the OTE gels to TORQ. Flavour is much easier to withstand even after long periods. Very happy with these 4 days - the last two leg being faster than I thought (and faster than I will probably do in the race - but not too far off I hope). The long day was hard and slow due to the weather and mud, but effort wise I think it was more or less spot on. A couple of wrong turns here and there has added to my times, but feeling confident and positive. This will be brutal but still looking forward to it!
No niggles or pains.
Legs have been really good throughout these 4 days, and even if quads are a bit tight in the morning, they loosen quite quickly. Even the last 7-8km on gravel road - with a gentle incline - went fairly quick, depsite having a heavier bag (allthough a lot less heavy than day 2 - with all the gels in.....). Same nutrition - OTE gels + banana + salt. Seem to work really well and I still prefer the OTE gels to TORQ. Flavour is much easier to withstand even after long periods. Very happy with these 4 days - the last two leg being faster than I thought (and faster than I will probably do in the race - but not too far off I hope). The long day was hard and slow due to the weather and mud, but effort wise I think it was more or less spot on. A couple of wrong turns here and there has added to my times, but feeling confident and positive. This will be brutal but still looking forward to it!
No niggles or pains.
Thursday Aug 5, 2021 #
9 AM
Long/specific run 3:49:00 [2] 32.4 km (7:04 / km) +1816m 5:31 / km
slept:8.5 shoes: Hooka Speedgoat Evo
Good night sleep, good breakfast. Got a couple of bananas as well, and off i went.
A bit stiff from yesterday, but not as bad as expected, and my quads actually felt better when i got to Les Contamines! Leg slightly longer as some parts have been closed off ( Guess it's due to trail having been washed away) and i was made to do some diversions to get back on track. Probably added 1-2km in total. Still managed to run the entire leg faster than planned - feeling strong all the way. A bit surprising considering the muddy conditions. Even though i had a lot less rain today, the amount of mud on some of the trails is just stupid. Halfway up my leg at some point - like XC races in Yorkshire in winter hahaha. So partly tough going but also some decebt runable parts and in general a lot less technical than yesterday. Bet the views are great but didn't see shit... All foggy or up in the clouds. Anyway - fab day trainingwise, felt great, and finished string on the flat run into Contamines. Looking forward to thw last leg tomorrow. No pains or niggles. Same nutritional procedure and had a protein shake as soon as i got to Contamines.
A bit stiff from yesterday, but not as bad as expected, and my quads actually felt better when i got to Les Contamines! Leg slightly longer as some parts have been closed off ( Guess it's due to trail having been washed away) and i was made to do some diversions to get back on track. Probably added 1-2km in total. Still managed to run the entire leg faster than planned - feeling strong all the way. A bit surprising considering the muddy conditions. Even though i had a lot less rain today, the amount of mud on some of the trails is just stupid. Halfway up my leg at some point - like XC races in Yorkshire in winter hahaha. So partly tough going but also some decebt runable parts and in general a lot less technical than yesterday. Bet the views are great but didn't see shit... All foggy or up in the clouds. Anyway - fab day trainingwise, felt great, and finished string on the flat run into Contamines. Looking forward to thw last leg tomorrow. No pains or niggles. Same nutritional procedure and had a protein shake as soon as i got to Contamines.
Wednesday Aug 4, 2021 #
8 AM
Long/specific run 6:34:00 [1] 42.6 km (9:15 / km) +3279m 6:41 / km
slept:8.5 shoes: Hooka Speedgoat Evo
10min prehab.
Slept really well, had a good brealfast before heading off.
This leg was completely different to day 1. Where that was runable and climbs gentle, today was steep, technical and extremely muddy. First 11k has near 2000m of climb, finishing with a full on scrambling descent. And with the amount of rain lately (and during the run - it rained continuously throughout) trails were slippery and somewhere partly washed away (on the last decent into Beaufort it was literally gone after a road crossing... Found an alternative way, sliding down a steep field full of angry cows hahaha). It all made it pretty rough and very slow going. Should have worn bloody mudclaws, speedgoats were useless in the mud... On top of that a farmer had decided to put all his sheep in a makeshift pen in the middle of the trail - guarded by 4 big dogs. They did not like me and one came for me. Fucking glad i had my poles. Stupid farmer nowhere to be seen. Evventually had to do a big loop in terrain to get past. So an interesting day for sure..... But - i am so glad i have done this leg in daylight. The area is si beautiful!! And despite the conditions, i mostly enjoyed the run.
OTE gels again - works really well. One every half hour plus banana today as well. Salt every hour. Stomach was fine all the way. Went for a pee three times so def drank enough as well.
No pains or niggles but a bit stiff towards the end. Especially quads. But even when they are stiff coming downhill, running flat seem to make them loosen up again. Will see how it feels day 3.
Slept really well, had a good brealfast before heading off.
This leg was completely different to day 1. Where that was runable and climbs gentle, today was steep, technical and extremely muddy. First 11k has near 2000m of climb, finishing with a full on scrambling descent. And with the amount of rain lately (and during the run - it rained continuously throughout) trails were slippery and somewhere partly washed away (on the last decent into Beaufort it was literally gone after a road crossing... Found an alternative way, sliding down a steep field full of angry cows hahaha). It all made it pretty rough and very slow going. Should have worn bloody mudclaws, speedgoats were useless in the mud... On top of that a farmer had decided to put all his sheep in a makeshift pen in the middle of the trail - guarded by 4 big dogs. They did not like me and one came for me. Fucking glad i had my poles. Stupid farmer nowhere to be seen. Evventually had to do a big loop in terrain to get past. So an interesting day for sure..... But - i am so glad i have done this leg in daylight. The area is si beautiful!! And despite the conditions, i mostly enjoyed the run.
OTE gels again - works really well. One every half hour plus banana today as well. Salt every hour. Stomach was fine all the way. Went for a pee three times so def drank enough as well.
No pains or niggles but a bit stiff towards the end. Especially quads. But even when they are stiff coming downhill, running flat seem to make them loosen up again. Will see how it feels day 3.
Tuesday Aug 3, 2021 #
9 AM
Long/specific run 3:03:00 [1] 30.0 km (6:06 / km) +1460m 4:54 / km
slept:8.5 shoes: Hooka Speedgoat Evo - 2nd pair
Arrived in BSM after a very straightforward trainjourney from Geneva. Great little hotel, very comfortable, slept really well.
10min prehab.
Run went really well. A lot better than I would have expected. Was very focused on not running too hard - keeping it very easy, both up and down. But legs felt supergood from the start. A tiny bit of stiffness in my calfs but that loosened quickly.
The trails are a lot better than I expected as well. So much more runable/less technical than in the Lakes. And less steep. So even if it is a long, continous climb, it felt pretty easy. Made sure I kept it easy going back down as well, to avoid trashing my quads. Still made good progress. Apart from 1-2km with rocky trails it is all gravel roads, wide trails, very runable single track and soft, grassy terrain. Lovely run back down actually. Back to BSM after three hours - very happy and surprised to see the average pace, being careful to stick to my plan of keeping it easy. The three hours flew past.
Tried the OTE gels - loved them. Much prefer the flavour to Torq and others. Added a couple of bananas as well. So basically, 2 gels an hour (80g carb) and 2 bananas spread out over the three hours. Salt every hour. No stomach issues at all. Great day, looking forward to the long and hilly one tomorrow. Looks a bit wet, but hey - can't have sunshine every day.
10min prehab.
Run went really well. A lot better than I would have expected. Was very focused on not running too hard - keeping it very easy, both up and down. But legs felt supergood from the start. A tiny bit of stiffness in my calfs but that loosened quickly.
The trails are a lot better than I expected as well. So much more runable/less technical than in the Lakes. And less steep. So even if it is a long, continous climb, it felt pretty easy. Made sure I kept it easy going back down as well, to avoid trashing my quads. Still made good progress. Apart from 1-2km with rocky trails it is all gravel roads, wide trails, very runable single track and soft, grassy terrain. Lovely run back down actually. Back to BSM after three hours - very happy and surprised to see the average pace, being careful to stick to my plan of keeping it easy. The three hours flew past.
Tried the OTE gels - loved them. Much prefer the flavour to Torq and others. Added a couple of bananas as well. So basically, 2 gels an hour (80g carb) and 2 bananas spread out over the three hours. Salt every hour. No stomach issues at all. Great day, looking forward to the long and hilly one tomorrow. Looks a bit wet, but hey - can't have sunshine every day.
Monday Aug 2, 2021 #
8 AM
Easy run 1:17:00 [1] 14.1 km (5:28 / km) +115m 5:15 / km
slept:8.5 shoes: Saucony Endorphine Pro
10min prehab
12min drills, 55min easy, 10mins strides
Pre breakfast easy run after a great night sleep at a cheap airport hotel :)
Legs felt fine - a bit stiff from the moderate run yesterday but nothing to worry about. Strides a bit slulggish but not too bad. No pains, no niggles.
12min drills, 55min easy, 10mins strides
Pre breakfast easy run after a great night sleep at a cheap airport hotel :)
Legs felt fine - a bit stiff from the moderate run yesterday but nothing to worry about. Strides a bit slulggish but not too bad. No pains, no niggles.
Sunday Aug 1, 2021 #
8 AM
Moderate run 1:12:00 [3] 18.0 km (4:00 / km) +136m 3:51 / km
slept:8.5 shoes: Saucony Endorphine Pro
A really good night sleep. Quiet hotel and comfy bed.
12min drills, 59:30 Moderate/16.3k.
Ran loops in Hyde park and ran by feel, just checking pace after each loop. Was pretty shocked after the first 6ishk/first loop seeing avg pace being 3:36..... And I honestly ran at a moderate effort level. Tried to adjust a little bit just to make sure I didn't overdo anything, avg. pace overall ending up being 3:38. And I felt relaxed and could have continued for a long time. Surprised how easy that pace felt being only 8 days since the race. But then again - it's been a very easy week so far, so apart from the race last saturday, I guess I've got a lot of rest and recovery. Anyway - felt awesome today. Big smile and fun to run somewhere with lots of other runners around... Not much of that on my regular loops in Yorkshire or on the fells. Love a bit of variation. Checked in and ready to fly out to Geneva.
12min drills, 59:30 Moderate/16.3k.
Ran loops in Hyde park and ran by feel, just checking pace after each loop. Was pretty shocked after the first 6ishk/first loop seeing avg pace being 3:36..... And I honestly ran at a moderate effort level. Tried to adjust a little bit just to make sure I didn't overdo anything, avg. pace overall ending up being 3:38. And I felt relaxed and could have continued for a long time. Surprised how easy that pace felt being only 8 days since the race. But then again - it's been a very easy week so far, so apart from the race last saturday, I guess I've got a lot of rest and recovery. Anyway - felt awesome today. Big smile and fun to run somewhere with lots of other runners around... Not much of that on my regular loops in Yorkshire or on the fells. Love a bit of variation. Checked in and ready to fly out to Geneva.