18.11.13-24.11.13: To Nytårscup II
Mon 18/11 - PM: 20km run along the Hardebergaspåret from Lund to Sodra Sandby.On a summer evening, this is a nice and pleasant run but in the winter, it's very hard going in the dark, wind, rain and cold! Very slow pace in the end, primarily due to having the wind against me on the way back to Lund.
Tues 19/11 - rest day, Sweden vs Portugal football qualifier on tv.
Weds 20/11 - AM: hills at Skt Hans. Standard training 5xlong, 5xsteep with appx. 3.5km warmup and 5k return back home. PM: standard 8-9k route in Lund along the river and back up via Lunds CIP.
Thurs 21/11 - PM: track intervals at Lunds CIP. 5x1km at appx. 3.30/km pace, with usual appx. 5k warmup and return from home. Ankles really were not happy - not sure if this was due to Weds hills or that it was a very cold evening just above freezing; they felt better after 2x1km but still not great, so I didn't push so hard.
Fri 22/11 - AM: 10k, usual route past the Källby ponds and sewage works. Took it at a bit of an easier pace; ankles better but still not great (and legs tired...)
Sat 23/11 - AM: usual Sat morning training in Århus - run to Hasle bakker, Brabrand parkrun, run back to Skejby. Still a dull pain in my left ankle, but felt quite up for it. Ran 16.58 for the hilly 5k, which is my best ever time after having run there first. This was probably not ideal preparation for the Nytårscup on Sun, but my 'building-for-spring-1/2' goal is more long term and in that respect it was ideal.
Sun 24/11 - AM: Nordea Nytårscup 10k, 35:12, 1st. Same endurance training drill as last time: 10k Nytårscup as effectively a hard tempo running session, followed by about an hour in running in the woods down the coast. The route this time was an improvement over the last round, a 5k lap so that you didn't crash into the back of slower runners. This was at the expense of making the route very hilly and probably why (along with the DM cross) a number of the usual faster suspects for the 10k either didn't run or took the 5k instead! Decided to race with the 5k guys due to lack of competition on the 10k, so managed a fairly quick first lap. I really paid for this on the second round, especially up the long hill of Carl Nielsens vej, where the parkrun the day before also caught up with me. I had some difficulty running on the softer ground in the woods and esp. downhill, which produced a bit of ankle pain; a reminder that I still have to be very careful at the DM cross next weekend.
Last time I hung around a bit too long and got quite stiff legs, so I took the after-race session as soon as I'd finished. Ran all the way down to Moesgård strand this time and back at 4min/km pace, which I was quite pleased with although it was very hard training...
Summary - again less distance, but 4 higher intensity sessions this week which I think is definitely the right way to go at the mo. Major issue has been the ankles, esp. the injured left one, which have given a bit of pain this week. This seems to have been coincident with it getting cold = either reduced blood flow or more tightness = more tendonitis problems. Next week will the the DM 10k cross in Viborg so I'll rest ahead of that, but my expectations for it are low. If the course is as it was in Middelfart (i.e. - lots of sharp, steep hills) I'll not risk getting injured by hammering it.
| date | km | time | min/km |
| 24/11/2013 | 16.14 | 01:04:00 | 03:57 |
| 24/11/2013 | 10 | 00:35:12 | 03:31 |
| 23/11/2013 | 6.47 | 00:25:00 | 03:51 |
| 23/11/2013 | 7.85 | 00:33:00 | 04:12 |
| 23/11/2013 | 5 | 00:16:58 | 03:23 |
| 22/11/2013 | 10 | 00:43:00 | 04:18 |
| 21/11/2013 | 16 | 01:04:54 | 04:03 |
| 20/11/2013 | 3.41 | 00:15:00 | 04:23 |
| 20/11/2013 | 5.15 | 00:18:00 | 03:29 |
| 20/11/2013 | 2.18 | 00:00:00 | 00:00 |
| 20/11/2013 | 1.23 | 00:05:00 | 04:04 |
| 20/11/2013 | 8.7 | 00:38:00 | 04:22 |
| 18/11/2013 | 20 | 01:30:00 | 04:30 |
| total= | 112.13 | av pace= | 04:00 |
Mon 18/11 - PM: 20km run along the Hardebergaspåret from Lund to Sodra Sandby.On a summer evening, this is a nice and pleasant run but in the winter, it's very hard going in the dark, wind, rain and cold! Very slow pace in the end, primarily due to having the wind against me on the way back to Lund.
Tues 19/11 - rest day, Sweden vs Portugal football qualifier on tv.
Weds 20/11 - AM: hills at Skt Hans. Standard training 5xlong, 5xsteep with appx. 3.5km warmup and 5k return back home. PM: standard 8-9k route in Lund along the river and back up via Lunds CIP.
Thurs 21/11 - PM: track intervals at Lunds CIP. 5x1km at appx. 3.30/km pace, with usual appx. 5k warmup and return from home. Ankles really were not happy - not sure if this was due to Weds hills or that it was a very cold evening just above freezing; they felt better after 2x1km but still not great, so I didn't push so hard.
Fri 22/11 - AM: 10k, usual route past the Källby ponds and sewage works. Took it at a bit of an easier pace; ankles better but still not great (and legs tired...)
Sat 23/11 - AM: usual Sat morning training in Århus - run to Hasle bakker, Brabrand parkrun, run back to Skejby. Still a dull pain in my left ankle, but felt quite up for it. Ran 16.58 for the hilly 5k, which is my best ever time after having run there first. This was probably not ideal preparation for the Nytårscup on Sun, but my 'building-for-spring-1/2' goal is more long term and in that respect it was ideal.
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| Image: http://spotted.stiften.dk/ |
Sun 24/11 - AM: Nordea Nytårscup 10k, 35:12, 1st. Same endurance training drill as last time: 10k Nytårscup as effectively a hard tempo running session, followed by about an hour in running in the woods down the coast. The route this time was an improvement over the last round, a 5k lap so that you didn't crash into the back of slower runners. This was at the expense of making the route very hilly and probably why (along with the DM cross) a number of the usual faster suspects for the 10k either didn't run or took the 5k instead! Decided to race with the 5k guys due to lack of competition on the 10k, so managed a fairly quick first lap. I really paid for this on the second round, especially up the long hill of Carl Nielsens vej, where the parkrun the day before also caught up with me. I had some difficulty running on the softer ground in the woods and esp. downhill, which produced a bit of ankle pain; a reminder that I still have to be very careful at the DM cross next weekend.
Last time I hung around a bit too long and got quite stiff legs, so I took the after-race session as soon as I'd finished. Ran all the way down to Moesgård strand this time and back at 4min/km pace, which I was quite pleased with although it was very hard training...
Summary - again less distance, but 4 higher intensity sessions this week which I think is definitely the right way to go at the mo. Major issue has been the ankles, esp. the injured left one, which have given a bit of pain this week. This seems to have been coincident with it getting cold = either reduced blood flow or more tightness = more tendonitis problems. Next week will the the DM 10k cross in Viborg so I'll rest ahead of that, but my expectations for it are low. If the course is as it was in Middelfart (i.e. - lots of sharp, steep hills) I'll not risk getting injured by hammering it.
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