Browsing the archives for the Featured category

Sub 40 min 10K training programme

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Featured, Training

I am back in running form and glad to announce I have started the Time-to-Run sub 40 min 10K training programme. In my last race of the previous season I ran my PB of 40:24 for a 10K road race. This season I want to go under 40 .. with a decent margin.

Future training partner always keen to run

I had easy runs on Monday and Tuesday, and took a rest day on Wednesday as not to overload the body before Thursday’s quality session  –  4 x 2K interval training, the toughest session of the programme.

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Quiet running week with kids picnic and gym

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Featured, Training

It has been quiet on the running front as I have not felt 100% healthy. I had 3 days of full rest from Sunday to Tuesday. I went out for a 4K run with the kids on their bicycles on Wednesday. Do not know if I can call it a run, as I need to stop every now and then to help someone to take their gloves off, put them back on, push someone through the muddiest parts, or help them to get back on their bike again. Well, at least I was on my feet doing some form of exercise, and that felt good.

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Another training week

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Featured, Training

Last week’s training went more or less as planned. Only the 5K time trial replaced the hour run on Tuesday, and Saturday’s run was cut shorter.

It has been cold again the past week or two. Four layers of clothing on the upper body, two on the lower body, a hat and a thick pair of gloves, only then I am ready to face the cold front that has hit Scandinavia. I am not too sure whether it would be more pleasurable to be running in Finland with close -20 degrees or in Ystad with -5 and freezing wind? Let’s hope weather gods will soon treat us with warmer winds and bring us sunshine. I think we are all awaiting Spring to arrive. 

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Power of honey

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Featured, Nutrition

They say honey has many health benefits. With its distinct antiseptic property it is an ideal natural soother for sore throat or chafed skin. It is a sweet treat for your skin and therefore an ingredient in many skin products.

Honey is a rich source of carbohydrates and an all-natural sweetener. I use honey to get a natural energy kick before and/or after training. I just take a tea spoonful of this sweet “medicine” as it is, or mix it in a blender with orange juice and banana to make an energy drink.

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A good week in the end

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Featured, Training

I mentioned in my previous post, I have been feeling  more tired than normal this week and legs have felt heavy on my runs, only towards the end though. Therefore my training week did not quite look the same as it was supposed to. Thursday’s 1 hour run became a rest day and I ran on Friday instead. Saturday again was a rest day, and run on Sunday. So, three rest days altogether.

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Extra day’s rest

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Featured, Training

Just as I mentioned that my body has been coping well with the increased training load, it has been struggling this week. I have been more tired than normal and my legs have been feeling heavy. But I have also noticed a definite increase in my speed while the heart rate is still relatively low. Perhaps I have been running harder than normal?

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DOMS

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Featured, Training

Another week’s training done. Last week of the 3 week build-up cycle and it has been good. Body is adapting nicely to the increased amount of running, and an hour run feels like a standard now. Having said that, I did take an extra rest day on Monday, as was recommended by the coach, after my 80 minute long run the day before.

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Grippin’ again

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Featured, Training

It was very depressing returning to South of Sweden from Finland. It has been raining and misty, and while out running it feels as if the sky is hanging over me. The sun has not been out since we arrived.

One thing that has made me happy about being home is to be able to run on asphalt and non-icy pavements/paths again.  No more slipping  … for the moment at least. Snow is melting fast and day by day paths are getting better. And, it has been relatively warm. I have managed with only 3 layers of clothing on my upper body on few occasions. Pure sign of Spring.

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Quality session in Jönköping

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Featured, Training

As the week looked out I was going to miss my first quality session of my build up programme. I was not too happy about this but I could not really go and re-book our ferry tickets and re-schedule the trip just because of this session. Well, our trip got re-scheduled anyway.

We decided to break our long car drive into two and sleep over in a hotel half way home. We got to the hotel, booked in and got the kids settled in front of TV. I got changed into my running kit and off I went for my 5 x 8 min (2 mins easy in between) training run. I asked for nice running paths at the reception and was directed towards a smaller lake, the Munk Lake (Munksjö). There was a path around it. Slightly icy but okay.

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Happy New Year in Finland

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Featured

This year could not have started better. I woke up feeling well rested after two days of not running and moderate New Year celebrations. After my morning cup of coffee I went for an hour jog in a beautiful Winter wonderland, Finland. It was -10 degrees celsius and no wind at all. Nice running conditions considering the time of the year.

The family has been in Finland since the morning of Christmas Eve. I did mention previously that I came from the land of polar bears and Father Christmas. The running conditions have been good and I have been amazed how much I have enjoyed running along the winter roads around my childhood neighbourhood. As a skiing enthusiast, I thought I would be only doing cross country skiing while here but I find the weather too cold for that. My poor fingertips never warm up while skiing in these temperatures making the business annoyingly painful. So, I have stuck to running.

There was a lot of snow when we arrived in Finland and more has fallen since. I have been slightly dissapointed in the decline of efficiency when it comes to the council clearing the roads after snow fall but they have managed to keep the roads and pavements in a pretty good condition. It has been cold enough which means the snow is kind of “sticky” (making creaking sound) and it gives you an okay grip. Temperature has been hovering around – 10 degrees, Christmas Eve being an exception when the air was brisk -16 degrees celsius and a refreshing easterly wind reminded me how cold it can actually get in these latitudes and how unpleasant winter exercising can be. After I had warmed up (after 15 mins or so) and turned to come home with the wind behind me, only then running became bearable. I was glad this was only a short run. I could not face a fourth day of not running, especially considering the coming days of festive eating and my legendary poor discipline when it comes to saying “no thank you” for Christmas goodies, so I decided to squeeze in a short half an hour run before Christmas sauna and dinner.

This has been Finland. Almost two weeks of enjoyable winter running in the Winter wonderland. We have 4 days left of our holiday, which I hope means 4 days of running. Travelling home takes its time and can be taxing .. so a day or two’s rest will be granted over the weekend.

And no, barefoot running is not part of our agenda.