29.10.13-3.11.13: Week to Nordea Nytårscup
Mon 28/10 - SUPER MEGA STORM!!111! no run on account of tired legs and slightly adverse conditions: 35m/s winds, rain and flying tree branches. I know you should 'use the conditions', but that's just too much!
Tues 29/10 - AM: easy 10k to survey the storm damage; few trees down in Stadsparken and more branches down along the river. Weather far better, sun but still a bit of wind. Legs still very very stiff and tired; no hard interval training.
Weds 30/10 - AM/PM: easy laps of Stadsparken and the F&F Arena in Lund. Legs still stiff and tired. AM done slightly faster, PM much slower.
Thurs 31/10 - AM: easy standard 8.7k route Malmovagen-along river-up to F&F arena-loop to Central IP-back through Stadsparken. PM: same, but with 4x400m on the track at CIP. Legs still tired; not near doing hard intervals again yet.
Fri 1/11 - rest day.
Sat 2/11 - Back in Århus. I'd considered going to the cross training in Mindeparken with 1900/AGF, but decided it was better to continue to avoid hard intervals and recover (plus NYC on Sun). Did the standard Sat morning of run out to Hasle bakker 6.4k, then Brabrand parkrun 5k in a very slow 18-something (this was part tiredness, part taking it easy and part mud), followed by a run back to Skejby on a longer 7k route. Hadn't done the parkrun for a while, so it was good to get a run out round there again. Final week of the summer course and rightly so, since the paths were quite slippery. Legs feeling a bit more alive after the session.
Sun 3/11 - Nordea Nytårscup: 10k, 34:02 (tempo training)
Signed up for this some time ago, vastly overestimating how quickly I'd recover from the Himmelbjerg and cross races. Therefore decided to take it as a hard tempo run session towards marathon training, pushing a bit harder in the first 5k and then trying to keep around 3.20-3.30/km pace, combining the race with an easier 13-15k Sunday run out along the coast to Moesgård afterwards. This was the first NYC round I've done from Marselishallen (being injured for it last year) and it's a great improvement from the old start at the clubhouse, in terms of having somewhere inside to wait and more toilets!
My club (Aarhus 1900) have become more strict on club clothing, so far more people were running in club colours than previously. This is something I have mixed feelings about; it's good to see, good for the club's image and getting sponsorship cash but can also be quite excluding for those more casual runners who maybe don't wish to go to such expense (or get frustrated by very anal running rules®s!). My opinion has always been that all you need to run is a cheap plain cotton t-shirt, a pair of shorts, any old trainers and a bit of motivation - not fancy gear!
The course was effectively a makeshift one due to AGF playing their home match on the same day, being 4x2.5k laps mainly through the woods around Tivoli Friheden (I suspect that we might have shortened each 2.5k lap by 10-20m (so 4x5-10s) by cutting a corner unintentionally...). This was far from ideal: 75% twisty, slippery, leaf strewn route and naturally after 2 laps us faster runners ran right into the back of the slower ones, thus making it a slalom. The winner Tom Wade, another (far faster) Englishman, slipped over and I came within millimeters of crashing full speed into the back of a girl wearing headphones who obliviously cut across me. A longer lap is definitely necessary for a mixed-ability event with a broad distribution of times, else chaos ensues and it can also causes a great deal of friction between faster & slower runners (I hate the Danish and Swedish distinction between 'Motion' and 'Tävling/Konkurrence' - a race is a race and a runner and runner to me!)
Despite this, the race was very enjoyable and a good workout. The Nytårscup is an excellent idea which for me really helps motivate myself this time of year, when it's getting a bit cold and horrible. It and other tilskudsløb really do make 1900 membership worthwhile.
Summary - Now it's time for a racing break and back to some more ordinary training!
| date\day | km | time | min/km |
| 03/11/2013su | 12.09 | 00:53:00 | 04:23 |
| 03/11/2013su | 10 | 00:34:00 | 03:24 |
| 02/11/2013sa | 5 | 00:18:20 | 03:39 |
| 02/11/2013sa | 6.33 | 00:26:00 | 04:06 |
| 02/11/2013sa | 7 | 00:28:00 | 03:59 |
| 31/10/2013th | 8.7 | 00:38:00 | 04:22 |
| 31/10/2013th | 1.6 | 00:06:00 | 03:44 |
| 31/10/2013th | 8.7 | 00:38:00 | 04:22 |
| 30/10/2013we | 8 | 00:35:00 | 04:22 |
| 30/10/2013we | 7.2 | 00:28:00 | 03:53 |
| 29/10/2013tu | 10.13 | 00:40:00 | 03:56 |
| total= | 84.75 | av pace= | 04:00 |
 |
| Monday in Skåne... |
Mon 28/10 - SUPER MEGA STORM!!111! no run on account of tired legs and slightly adverse conditions: 35m/s winds, rain and flying tree branches. I know you should 'use the conditions', but that's just too much!
Tues 29/10 - AM: easy 10k to survey the storm damage; few trees down in Stadsparken and more branches down along the river. Weather far better, sun but still a bit of wind. Legs still very very stiff and tired; no hard interval training.
Weds 30/10 - AM/PM: easy laps of Stadsparken and the F&F Arena in Lund. Legs still stiff and tired. AM done slightly faster, PM much slower.
Thurs 31/10 - AM: easy standard 8.7k route Malmovagen-along river-up to F&F arena-loop to Central IP-back through Stadsparken. PM: same, but with 4x400m on the track at CIP. Legs still tired; not near doing hard intervals again yet.
Fri 1/11 - rest day.
Sat 2/11 - Back in Århus. I'd considered going to the cross training in Mindeparken with 1900/AGF, but decided it was better to continue to avoid hard intervals and recover (plus NYC on Sun). Did the standard Sat morning of run out to Hasle bakker 6.4k, then Brabrand parkrun 5k in a very slow 18-something (this was part tiredness, part taking it easy and part mud), followed by a run back to Skejby on a longer 7k route. Hadn't done the parkrun for a while, so it was good to get a run out round there again. Final week of the summer course and rightly so, since the paths were quite slippery. Legs feeling a bit more alive after the session.
Sun 3/11 - Nordea Nytårscup: 10k, 34:02 (tempo training)
Signed up for this some time ago, vastly overestimating how quickly I'd recover from the Himmelbjerg and cross races. Therefore decided to take it as a hard tempo run session towards marathon training, pushing a bit harder in the first 5k and then trying to keep around 3.20-3.30/km pace, combining the race with an easier 13-15k Sunday run out along the coast to Moesgård afterwards. This was the first NYC round I've done from Marselishallen (being injured for it last year) and it's a great improvement from the old start at the clubhouse, in terms of having somewhere inside to wait and more toilets!
My club (Aarhus 1900) have become more strict on club clothing, so far more people were running in club colours than previously. This is something I have mixed feelings about; it's good to see, good for the club's image and getting sponsorship cash but can also be quite excluding for those more casual runners who maybe don't wish to go to such expense (or get frustrated by very anal running rules®s!). My opinion has always been that all you need to run is a cheap plain cotton t-shirt, a pair of shorts, any old trainers and a bit of motivation - not fancy gear!
The course was effectively a makeshift one due to AGF playing their home match on the same day, being 4x2.5k laps mainly through the woods around Tivoli Friheden (I suspect that we might have shortened each 2.5k lap by 10-20m (so 4x5-10s) by cutting a corner unintentionally...). This was far from ideal: 75% twisty, slippery, leaf strewn route and naturally after 2 laps us faster runners ran right into the back of the slower ones, thus making it a slalom. The winner Tom Wade, another (far faster) Englishman, slipped over and I came within millimeters of crashing full speed into the back of a girl wearing headphones who obliviously cut across me. A longer lap is definitely necessary for a mixed-ability event with a broad distribution of times, else chaos ensues and it can also causes a great deal of friction between faster & slower runners (I hate the Danish and Swedish distinction between 'Motion' and 'Tävling/Konkurrence' - a race is a race and a runner and runner to me!)
Despite this, the race was very enjoyable and a good workout. The Nytårscup is an excellent idea which for me really helps motivate myself this time of year, when it's getting a bit cold and horrible. It and other tilskudsløb really do make 1900 membership worthwhile.
Summary - Now it's time for a racing break and back to some more ordinary training!
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