Training Log Archive: BorisGr

Morning jog - in shorts and short sleeves, perhaps for the last time this year.

Flexibility exercises, dips, etc.

Running on a treadmill at the foot clinic while having the way my feet videotaped. The foot guy decided that my foot problem is due to overpronation, which came as no surprise. I've known that i overpronate for years, but have never had any problems associated with it, until now... Anyway, he made casts of my feet, and i'm getting new orthodics next week or so. We'll see if they help.

Running from the clubhouse to the track and back, plus some jogging on the track.

5000m time trial on the track with the club. The scheduled workout was 10000m, but since i already had a personal benchmark for 5000, i decided to run that. Plus, my hamstring tends to only start hurting after 20 minutes of running or so, so i figured this was a mild way to be nice to it. I definitely wanted to run with someone, so i picked out Bjorn and ran with him, figuring that his 10000 pace is similar to my 5000 pace. It worked out great, as i felt comfortable and strong running right behind him and cruised through the first eight laps or so before starting to feel like i was working. We lost a couple of seconds on the 10th lap as we caught a guy, but couldn't get around him for a while, but that was some welcome rest as i felt strong again for the last two laps and finished well, leaving Bjorn to continue on his own. My PR coming in had been 17:52, so I am pretty pleased with this run. At the very least, moving to Sweden hasn't made me slower. Obviously, this is not exactly a world-class time, but improvement is always good, and i hope to get close to 17:00 in the spring, if my hamstring heals and i can manage a winter of good speed training. This was also the best i felt running a track race: at no point did i want to puke or stop or slow down, so that's encouraging. After finishing, it was pretty inspiring watching Mattias Millinger (the Greek letter "mu" on attackpoint) fly through the remainder of his 10km (32:32) while looking like he was just cruising around.
Splits:
82.0
83.3
83.8
84.7 (5:34 mile)
85.3
83.0
83.8
84.6 (5:36 mile)
84.9
86.2
84.8
84.0 (5:40 mile)
41.0

C • Nice! 6

Read on Holger's webpage today that he decided to stop being a slave of ankle tape and start doing ankle strengthening exercises eveyr day. Certainly seems like a good idea. I'll start with 2 minutes on a each foot on a pillow and will see how it goes. Will log it to help me remember to do it.

5km - Splits

Biked out to North Lunsen with Suzanne after lunch and ran around for a bit. The idea was to practice running longish legs. Not happy with my orienteering at all: got offline a number of times and wasn't smooth at all. Didn't help that the magnifying glass on my compass was loose and kept spinning around and getting in the way. Oh well, still fun to be out on Lunsen!

The theme of this long run on Nasten with the club was marshes and hills, so we ran long stretches through marshes, some nice and open, some pretty crappy, and also ran up and down whatever hills we could find (there really aren't that many on Nasten.) It was a fun run, though pretty slow going. Kinda funny, too, that on a day with beautiful fall weather the Swedes find solace by seeking out the muddiest and crappiest parts of the woods to run in!
I also ran to and from the clubhouse, which is good since this way i am staying ahead (just barely) of Kat's two hours and sixteen minutes of training today. It wouldn't do if she were out-training me, now would it? :)

C • Nice Training 4

An early evening run in Stadsskogen, on the lit trail.

Monday night gympa. Tons of people today, including at least 10 from Linne.

Spent about 2.5 hours mapping in the early afternoon - my first attempt at the area around the Cathedral. Don't really know what'll come of it, but i hope it turns out ok.

A bit of a warm-up and then a shuffle-pace cool-down with Mats and Lars.

OK Linne ultralong champs. First of all, it's nice to run for a club that has its own ultralong champs! Having said that, not too many people showed up on the lovely fall day, probably mostly due to the adventure race being yesterday, or whatever other lame excuses they had. The race was on the new Hammarskog map, (just south of Nasten) which has some fine woods and a well-developed trail network. The H21 course was run in three loops, with the order of the loops mixed for different runners. I had the same loop order as Mats and Lars and started with them, all of us running very fast. Somewhere during the first loop Mats made a mistake, and it was just Lars and i in the lead until Mats caught up again towards the end of the loop. The last kilometer or so of this loop had us crossing electric fences two times, and i got shocked each time and managed to drop my compass corssing the second time and got shocked again while retrieving it. Very unpleasant! We went through the first loop (5.9km) in an obscenely fast 34:24 and, after a few sips of water were off again. On the second loop Mats distanced himself a bit from Lars and me, but we kept him in sight for most of it - as we were finishing it, he was just leaving to start the third loop. The second one (4.5km) was run in 28:45. On the third one it was just Lars and me. We kept trying to get rid of each other by taking different route choices, but met up at the control each time. Finally, towards the end i got a bit ahead, punched the last control first and sprinted in on the road, finishing 2nd (out of just 7 in H21), about 4 minutes behind Mats. This was a great result for me and an excellent run, although it helped to have company most of the way and to have a lot of trail running on this course. Results at http://www.oklinne.nu/documents/documents_open.php...

C • Well done 10

Hanging and collecting controls and SI units for the Uppsala Raid adventure race. Hanging the controls just after it got light, collecting right before it got dark. Fun day, but very long and tiring even for those who didn't race! It was good to see that, even in Sweden, orienteers can kick ass in adventure racing (orienteers won mixed long, mixed short, men's short categories), though the men's long category was won by actual adventure racers. For more details, see Suzanne's or Seb's logs.

Scheduled rest day.