This week was a bit tougher, maybe not running wise but I had a very hectic week at work which involved too much sitting on trains and meetings. Long days of traveling also made it difficult to get enough sleep. I haven't been able to squeeze in any stretching or strength exercises this week but I'm very pleased that I could fit in the running days according to plan. All the sitting made the legs a bit heavy and stiff at the start of each run but I warmed up pretty quick and after a little while running (run/walking 3/1) was easy and I felt strong.
Tuesday: I celebrated my 53rd birthday with a 53 minute run on the narrow paths. I had a very good time and ended up with 7.55 km even though the plan said less running but I thought I'd cut back a little on the other days of the week to compensate - little did I know.
Thursday: The first really warm and summer like day and I got the chance to run a bit earlier than usual in the afternoon. Even though the temperature was a bit too high I couldn't resist to go running in the sunshine. First run in shorts for the season. I ran smaller loops not too far away from home with my winter white legs in bright contrast to the marine blue shorts. I had such a great time that I kept adding loop after loop until I finally, after a 9 km run, arrived at home.
Sunday: The plan said 14.1 km and I decided to run a loop that I thought would be around 15 but after 5-6 km I realized that I was wrong and that I would have to run much longer to get back home again. I tried a few shortcuts even though running shortcuts in an area you're not familiar with can turn out even longer. I managed to decrease the distance a little but ran longer than intended for the third time this week. Distance for the week ended up at an (for me) amazing 33.05km/20.5miles. I've also surprised myself with a really good pace and a feeling of being strong. All in all a great week.
Sunday, May 19, 2013
Sunday, May 12, 2013
Aiming for Athens - week 1
Hopefully this will be a series of posts where I'll reflect on my marathon training. This post will sum up week one of the training and I intend to write down some of my experiences over the weeks to come.
After having a hard time deciding whether I could/should run a marathon or not I finally made up my mind. I decided to give it a try. The Marathon that I have in mind to try is the Athens Classic in November 2013. I am going to follow the Galloway marathon training program and I have chosen the time goal program. I am not going to set myself a time goal though but will run the marathon with a "to finish" approach. The reason why I picked the time goal program is that I think I have a good enough base to start from and feel that I will enjoy the longer distances involved in this program.
I have never run a marathon before, I have done a couple of half marathons and in order to prepare for them I have run slightly longer distances. The longest distance that I've covered is probably around 25km, so in a way this will be exploring uncharted territories. I have been run/walking the Galloway way for a few years and have found that it suits me well. I am confident that the Galloway program will guide me through the training and later on also the race.
Ok let me sum up week one of the training.
I've had a fantastic week of running.
My intention is to run on Tuesdays, Thursdays and Sundays but this week I had to swap the days around a bit.
Tuesday: I started my training by running a local 10k race and manged to squeeze one second off my old PR. I finished in 54:03 which I'm very happy with. To me that's a fantastic start to the training. I ran/walked the race with a 3/1 ratio with minor adjustments.
Friday: My daughter Ellen joined me for an easy run/walk which turned out to be more walking than running but after running hard during the race I didn't really mind. She brought her camera and produced the great video that can be seen in the last post. We had a great time together in the forest and I really appreciated her company.
Saturday: The plan called for a long run of 12.1km and I went for a loop that I have used for several weekend runs lately. It is slightly longer but I thought I'd run slow and easy and that one more km would not be harmful. I ended up running a bit faster than I intended but felt good through most of the run. I ran/walked 3/1 this time also. That is the ratio I have come to use on most of my runs and found to be good. The distance for this run turned out to be 13.8km and the total distance for the week ended up at 28.6km/17.8miles. That puts this week among the top 5 distance wise so far this year but probably as number 1 when it comes to the having fun category.
After having a hard time deciding whether I could/should run a marathon or not I finally made up my mind. I decided to give it a try. The Marathon that I have in mind to try is the Athens Classic in November 2013. I am going to follow the Galloway marathon training program and I have chosen the time goal program. I am not going to set myself a time goal though but will run the marathon with a "to finish" approach. The reason why I picked the time goal program is that I think I have a good enough base to start from and feel that I will enjoy the longer distances involved in this program.
I have never run a marathon before, I have done a couple of half marathons and in order to prepare for them I have run slightly longer distances. The longest distance that I've covered is probably around 25km, so in a way this will be exploring uncharted territories. I have been run/walking the Galloway way for a few years and have found that it suits me well. I am confident that the Galloway program will guide me through the training and later on also the race.
Ok let me sum up week one of the training.
I've had a fantastic week of running.
My intention is to run on Tuesdays, Thursdays and Sundays but this week I had to swap the days around a bit.
Tuesday: I started my training by running a local 10k race and manged to squeeze one second off my old PR. I finished in 54:03 which I'm very happy with. To me that's a fantastic start to the training. I ran/walked the race with a 3/1 ratio with minor adjustments.
Friday: My daughter Ellen joined me for an easy run/walk which turned out to be more walking than running but after running hard during the race I didn't really mind. She brought her camera and produced the great video that can be seen in the last post. We had a great time together in the forest and I really appreciated her company.
Saturday: The plan called for a long run of 12.1km and I went for a loop that I have used for several weekend runs lately. It is slightly longer but I thought I'd run slow and easy and that one more km would not be harmful. I ended up running a bit faster than I intended but felt good through most of the run. I ran/walked 3/1 this time also. That is the ratio I have come to use on most of my runs and found to be good. The distance for this run turned out to be 13.8km and the total distance for the week ended up at 28.6km/17.8miles. That puts this week among the top 5 distance wise so far this year but probably as number 1 when it comes to the having fun category.
Saturday, May 11, 2013
Elements
Here is a video produced by my daughter. Take a look and you'll get a glimpse of the Narrow Paths where I enjoy to run.
Wednesday, April 24, 2013
RtNP#51 Pinocchio
This is an episode with a few signs of spring, a report from my visit to the physiotherapist, some reflections on the course of times .... and also a few thoughts about the tragic things that happened at the Boston marathon.
Glossary
The music is from Mevio's Music Alley, at musicalley.com
Contact me by e-mail (address in link to the right) or post a comment below.
Subscribe to this podcast by using the links to the right.
Listen to this episode here. (right click [save-as..] for download).
Glossary
The music is from Mevio's Music Alley, at musicalley.com
- Matt Moore - A Thousand Prayers (4:25)
- Matthew Ebel - Lost My Way (intro, outro)
Contact me by e-mail (address in link to the right) or post a comment below.
Subscribe to this podcast by using the links to the right.
Listen to this episode here. (right click [save-as..] for download).
Thursday, January 3, 2013
RtNP#48 Looking Back..and Ahead
So the new year, 2013, is here. Let's hope it will be a good one. I recorded this episode on my first run for the year and according to the way I felt I think 2013 might be a very good year for me. As the title suggests there is a bit of looking in both directions in this episode as well as a book review .. among other things.
The next episode will be the 5 year anniversary of this podcast and if you want to participate, please send a short audio or written words to: krister(dot)wson(at)gmail(dot)com and I'll include your voice and/or words in the episode and that way we'll make the episode together. I will need the material within this month.
The music is from Mevio's Music Alley, at musicalley.com
Contact me by e-mail (address in link to the right) or post a comment below.
Subscribe to this podcast by using the links to the right.
Listen to this episode here. (right click [save-as..] for download).
The next episode will be the 5 year anniversary of this podcast and if you want to participate, please send a short audio or written words to: krister(dot)wson(at)gmail(dot)com and I'll include your voice and/or words in the episode and that way we'll make the episode together. I will need the material within this month.
The music is from Mevio's Music Alley, at musicalley.com
- Jonathan Coulton - So Far So Good (3:15)
- Matthew Ebel - Lost My Way (intro, outro)
Contact me by e-mail (address in link to the right) or post a comment below.
Subscribe to this podcast by using the links to the right.
Listen to this episode here. (right click [save-as..] for download).
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