A new diet (LCHF) and a lot of things happening at home. Still I managed to do a fairly good week. Appr 84km of running. Only one double day, I was planning for more but was too tired to do it. The new diet works good in a lot of ways. The stomach is like a miracle. I am more tired on my runs though. Don't know why. Might be since it was very hot this week. Can also be the fact that I have done a lot of running during the last 5 weeks. Or can it be the new diet?
Next week will probably be kind of a recovery week. I have a good base now after the Björnrike accident. I need more long runs. Might go for a long one in the middle of next week. Might even take two rest days now.
Mr L. The weekly top chart. Why do we have 11 positions?
Next week will probably be kind of a recovery week. I have a good base now after the Björnrike accident. I need more long runs. Might go for a long one in the middle of next week. Might even take two rest days now.
Mr L. The weekly top chart. Why do we have 11 positions?
84 KM is a big week. Rest days would be good for you.
SvaraRaderaNow it is time to focus on upcoming races.
What is your objective? Will you treat Lidingö as a hard training run in preparation for a fast Växjö or is a fast Lidingö your end goal?
Actually dont know. Would be great to do a "fast" Lidingö, 2:50. Växjö would be cool to do a sub 3:50. But in general I am happy that the Björnrike trauma is over for now.
SvaraRaderaI agree! It is great that you are healthy and feeling strong this summer!
SvaraRaderaBased on your recent performances, if you are shooting for a fast Lidingö, I'd say you are well on your way for a sub 2:45.
Check out these two comparable runs:
2008- http://connect.garmin.com/activity/9359466
2010- http://connect.garmin.com/activity/43649642
The 2008 run was 11 days before your 2:46 Lidingö
record.
Jump to 2010 when you have 37 days to go and your summer training base is significantly higher. Do the right mix of distance and speed over the next month and then you'll see great things happen!
I just love these comparisons by you! Love the fact that you are actually going back in years. With comparable runs I guess that you mean that I ran faster 2008 but with a higher heart rate?
SvaraRaderaI agree that I need to do some speed work. I am afraid of speed work. Afraid of injuries. Plan is to make one long run this week. Introduce speed next week.
Where is Mr Legend?
Ha! That's the beauty of having history at our fingertips in GC! I realize there are many reasons why your HR might be different while running the same course, but looking at your recent runs, and with the extensive base of training you have had the last couple of months, you are definitely ready to introduce some speedwork. That does not mean you need to go crazy. Start with a short tempo session. Run 2 KM slow, then do 3 KM at 4:50 pace (or 85% to 90% max HR), then 2 KM slow cooldown.
SvaraRaderaAs for long runs, do not try to set a new distance record on your first long workout. Go 25 KM. Then over the next several weeks build it up. And make sure you give yourself time to recover!
I agree. There will be no long run record this week. Max 25km sounds good enough.
SvaraRaderaI might go for some slow CI as you said with Pär
Impressive reports El Maco, not the least the record week in July ! I agree with Mr USC that you should be ready for some speedwork, and build slowly with the long run distance. As for the LCHF, I read an article some time ago in the Swedish Runners World magazine about different diets. If I remember right they were reluctant to the LCHF due to the low intake of carbohydrates which you burn tonns of during distance running. They didn't totally turn it down because they didn't have enough experience with it. Your experiment might bring some light over this. It will be interesting to follow. About your stomach, I assume you have checked that it is not caused by lactoseintolerance, gluten or other food allergies ?
SvaraRaderaHi ! Weekly distance table is now reduced to only 10 positions. El Maco has almost "killed" this table. Right now it needs 70km to be on the list :-)
SvaraRadera