Autumn is here. The best time of the year when it comes to running if you ask me.
This week was my third quality week. A quality week means one interval workout and one long run. I consider both to be quality. The rest should be slow and easy run. From now on I want to be around 70% of my HR max when I do an easy run. Back in 2007 I considered every run with a HR <80%>
So all-in-all this week was good. I made an Yasso 800m interval test. According to Mr USC these runs are good. The plan was to run 800 m in 3:40 pace. After that 200m slow run and repeat during 8 intervals. It was tough but I made it. If I understand Mr USC correctly this was not a real Yasso since I would have needed 10 intervals and longer easy run time between the intervals. Anyway - this run was the interval run for this week. Great to do something different than those 1km cruise intervals I normally do. Will absolutely do these Yassos again.
The long for this week was a success. I had to get up early - I don't like to run during mornings. Today I had to do it. From my coach - Mr US Coach I had the objective of running 30km. I have not done that in training since winter. I decided to run to Livgardet where they have a nice Ursvikish like track. I ran appr 19.2km in that forest. The rest 11km were standard easy km. According to Mr USC I should have an average HR of around 70-72%. I think that I was spot on. Not fast but I guess that is not the purpose of a long run.
LCHF - How does my new diet play with long distance running?
Good question. I have to say - so far - excellent! As you understand I eat zero sugar. I don't drink any kind of sport drink. I don't eat any kind of fruit. I eat a lot of fat and proteins. So far - no problem with the running. I think that I have decided to continue during Lidingöloppet. So I will only drink water and I guess I can't eat anything. Not 100% decided yet. I have so far lost 3kg which is really good for me. I am soon sub 69kg. I am almost back to 2007 weight. Sounds like a small thing - 3-4 kg. I can tell you that its a total different thing running now. A few more kg would get me even faster.
Alex update!
It's going to be great when I can start to run with Alex. I would love to start with that but I have to wait until Alex is appr 1 year old. We will be such a great team together. Imagine a nice CI with him. Yesterday we took a long walk in a nearby forest. He is now 4.5 months old. Look at him! Is he the greatest dog ever? Yes he is! We love him so much!
Regards
El Maco
ps my goal times for Lidingö and Växjö?
Lidingöloppet 2010 - Sub 2:50
Växjö maraton 2010 - Sub 3:46
Good to see that your diet works with running so far. Will be a real test to run Lidingö without eating! Nice pics, Alex grows like a madman! /MrMizuno
SvaraRadera