7 September, 2011. Getting some Fresh Air.

Breakfast for runners….

I still haven’t decided exactly how I feel about my relationship with breakfast.  Sometimes I love it. Sometimes I hate it. Sometimes I don’t really have time to think about whether I love or hate it…….but now when I’m trying to focus on training, I notice that afternoon fatigue can largely be avoiding by getting something in your stomach before you go flying out the door and consuming massive amounts of coffee (usually just to help you survive until lunchtime!)….

I have read a few different articles on the subject, including this article on Runners World which made me laugh a little…..for several reasons. But apart from making me laugh, highlighted one point which I think is quite important to remember:

”Breakfast foods that work for one runner–rice pudding, say–may not sit well with another. Most runners need to experiment to find out which foods work best for them. “My favorite breakfast is black tea with milk and sugar, and a plain bagel, half with cream cheese and half with peanut butter and jelly,” says middle-distance runner and two-time Olympian Amy Rudolph.”

If I do manage breakfast  I’m a ‘Muesli/porridge girl’ and after coming across this recipe, I’m looking forward to getting back to Sweden so I can try it….

Bircher Muesli:

Mix together and soak overnight:

¼ cup rolled oats (or mixture of barley, rye, wheat and oats)
¼ cup steel-cut oats
½ cup orange juice (or enough to cover the oats)
2 tablespoons dried cranberries
2 dates, chopped

In the morning, add:
½ apple, grated
½ banana, grated
½ cup yogurt, or to taste
1 tablespoon almonds, chopped

 

Looks like heaven in a breakfast bowl!!🙂

 

 

 

 

 

 

Training from hotels…

I’m working in Oslo this week, which means strength training was carried out in a Hotel gym.

Not ideal, but better than nothing:)…and I managed to get out in the fresh air for a quick 5k afterwards, so I was a happy camper.

4 September, 2011

3 September, 2011. TJEJMILEN in 47:15.

Date: 3 September 2011

Distance: 10km

Time: 47:15

Winners Time: 33:25 (!)

This was actually a PB for me, but I was definitely hoping to run a little bit faster. I’m so happy to finally be running with goals! Makes such a big difference:)

race start

tjejmilen resultat

race day
race day

race day

 

I’m considering some Road Racers….

It’s the first time that I’ve felt that I might need them (It’s only in the last 6 months that I’ve started racing). I have a couple of concerns, which are making the decision a little drawn out.

I found an article on Runners World talking about the Pros and Cons, which although relatively basic, was still quite useful.

  1. Wear racing shoes to race faster. Research shows you’ll run about 1-second-per-mile faster for every ounce that you shave off the weight of your running shoes. If you go from a 12-ounce training shoe to a 8-ounce racer, that’s 4 seconds per mile. Or 12 seconds in a 5-K. Or as much as 1 minute, 45 seconds in a marathon. Not a lot in our opinion. But for some racers, every second counts.
  2. Wear racing shoes to feel faster. A race day is different from your other running days, and it’s natural to want to make it feel special. You eat more carefully on race day, dress in lighter running clothes, and warm up more thoroughly. If you like the feel of sleek, speedy racing shoes on race days, go for it.
  3. Don’t wear racing shoes if you need a lot of cushioning. Most racing shoes offer about 20 percent less cushioning than training shoes. If you need the extra cushioning, stick with your trainers.
  4. Don’t wear racing shoes if you need extra support and stability. Racing shoes are light, because they don’t include a lot of stability, support, and motion-control features. If you need these, you probably shouldn’t wear racing shoes.
  5. Don’t wear racing shoes if you’re a big runner. Bigger, heavier runners tend to need lots of the cushioning and support features that racing shoes don’t have. Play it safe. Race in training shoes that have proved successful for you.
  6. Wear racing shoes for 5-Ks and 10-Ks, then switch to trainers for longer races.The theory here is that you can’t do much damage in the shorter races. So if you like having a pair of racing shoes in your closet, fine. Take them out for the short races. Leave them behind when you race a half-marathon or marathon.
  7. Don’t wear racing shoes if you have a touch of pain or soreness. It would be easy for us to say “Don’t race” when you have some muscle soreness. But we know you’re going to anyway, at least in some situations. If you do, wear your training shoes to minimize muscle damage.
  8. Consider performance trainers instead of racing flats. A performance trainer is designed for fast training and long-distance racing. Most weigh about 10 ounces, which is midway between a training shoe and a racing shoe, and provide good cushioning and support. The perfect compromise for most road-race distances.

I only plan to use them for races up to 10k, and for training perhaps one or two times a week. I was prone to Shin Splints in my younger days, so I am a little concerned that this might be a risk if I use racing shoes. This perhaps wouldn’t be a problem if I knew I could stick to using them in a moderated fashion, but I travel a lot with my job, so I can also see how easy it might be to pack those all the time instead of my heavier running shoes. Apart from that, it seems like everybody I have spoken to is drawn largely by the advantage of ‘feeling faster’. I can just see myself wanting to ‘feel faster’ everyday. None-the-less, I am very close to clicking on the ‘Confirm Purchase’ button somewhere here in the cyberworld, and at the moment have my eyes set on the following two pairs:

 Brooks T7 Racer

Assymetrical lacing follows the shape of your foot, allowing the shoe to wrap nicely around it. The midsole  hyper pod sole design ensures the highest possible degree of flexibility for every athlete. The flat heel gradient is ideal for runs up to 10km.
Wieght: 6.4oz
Platform: Curved
Sizing Note: D-width
Construction: Strobel

Saucony Grid Type A4

Ideal for 5k and 10K road races and if you are an elite runner, it will work for the half marathon. The flatter(4mm difference from heel to toe) also makes the shoe a great option for minimalist runners.
Weight: 5.4 oz (Size 8)
Stock Height: Heel (14mm), Forefoot (10mm)
Fit: B-Width. Medium


1 September, 2011

Today I trained Hill and Threshold (I’m sure thats not how I should translate it to English, but its the first time I’ve come across these terms, so you will just have to use your imagination).

We ran a 3 or 4km warmup, and then  2 x (60+60+30+15 s hill+2 km @ Threshold pace)

 

I only managed 2 sets (most other managed 3), which is unusual for me. When I run with others its usually me who is never ready to stop. I realized that trying to run in the evenings (until now I have usually run in the mornings, or at lunchtime), is difficult after long days at work….eating irregularly…..and drinking far too much coffee.