12.5.14: Recovery and Lundaloppet
Training Summary: very easy recovery week after the DM half marathon. Legs felt extremely tired and sore at the start of the week, meaning lots of easy pace running 8-10km each day from Mon-Thurs, with no harder sessions. Took a full day rest on Fri in order to try and push recovery for the Lundaloppet on Sat. Felt a bit less tired after the race, so managed a run along the Hardebergaspåret on Sun to the road crossing; 14k with 4k of tempo in the middle.
Main sessions:
Sat: Lundaloppet (race\tempo) 5km, 3:00-3:20\km
Sun:14k, E\M pace, with 4k tempo@ 3:25\km.
Races: Lundaloppet, 5km, 16:30 (5th)
I had hoped to do a good time in this race after I won it last year and it being my 'home' race (and I'd also wanted to do the 10k this year), but the DM half the weekend before pretty much killed off any chance of that - even jogging to the start, my legs felt pretty dead. My aim was thus to just take the shorter version of the LL as training (since I got free entry through the uni), push as hard as I could for as long as I could, then just ease back and run a steady tempo and enjoy it. Serious effort lasted until the top of the hill at 2.5k, where it was clear I was too tired to catch 3rd, let alone stay with the front two. So from there, I sat at a nice 3.20\km pace and saw it away. No too bad a time considering, and probably a PB for 5k run the week after a half marathon. And a bonus - won the lottery prize with my racenumber, so a nice new pair of Asics shoes from Team Sportia in Malmo; so worth a bit of stiff legged suffering!
(Bilderna\pictures from Sydsvenskan)
Next week: Continue recovery, intervals\hills depending on how I feel. Usually takes around 3 weeks to properly recover from a hard race like the Lillebælt one.
Training Summary: very easy recovery week after the DM half marathon. Legs felt extremely tired and sore at the start of the week, meaning lots of easy pace running 8-10km each day from Mon-Thurs, with no harder sessions. Took a full day rest on Fri in order to try and push recovery for the Lundaloppet on Sat. Felt a bit less tired after the race, so managed a run along the Hardebergaspåret on Sun to the road crossing; 14k with 4k of tempo in the middle.
Main sessions:
Sat: Lundaloppet (race\tempo) 5km, 3:00-3:20\km
Sun:14k, E\M pace, with 4k tempo@ 3:25\km.
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| Running in the shark hat! Photo:http://www.lopningforalla.se/ |
Races: Lundaloppet, 5km, 16:30 (5th)
I had hoped to do a good time in this race after I won it last year and it being my 'home' race (and I'd also wanted to do the 10k this year), but the DM half the weekend before pretty much killed off any chance of that - even jogging to the start, my legs felt pretty dead. My aim was thus to just take the shorter version of the LL as training (since I got free entry through the uni), push as hard as I could for as long as I could, then just ease back and run a steady tempo and enjoy it. Serious effort lasted until the top of the hill at 2.5k, where it was clear I was too tired to catch 3rd, let alone stay with the front two. So from there, I sat at a nice 3.20\km pace and saw it away. No too bad a time considering, and probably a PB for 5k run the week after a half marathon. And a bonus - won the lottery prize with my racenumber, so a nice new pair of Asics shoes from Team Sportia in Malmo; so worth a bit of stiff legged suffering!
(Bilderna\pictures from Sydsvenskan)
Next week: Continue recovery, intervals\hills depending on how I feel. Usually takes around 3 weeks to properly recover from a hard race like the Lillebælt one.
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