micke-midlife on July 26th, 2009

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9 Training sessions, aggressive start with two interval workouts and a 4:00min/km run inbetween and a tired end of the week, and end of the 4 week mini cycle. This week marks the shift from a higher km endurance focus to a stamina (=higher pace over longer distance) focus. With the Yasso [...]

Continue reading about Week 9 to Berlin: 120km, right on target

micke-midlife on July 26th, 2009

That’s the way life goes. A long run on the weekend schedule, but something breaks down and the janitor role is forced to priority level.
It looked so good. 107km accumulated in the first 5 days of the week, until Friday evening. A deserved rest on Saturday. And the Long run would add a heap [...]

Continue reading about The broken oven cut the long run short

micke-midlife on July 21st, 2009

Yasso 800’s (the series of 10 x 800m interval runs) provided a first data point since the spring on how we are doing in this quest towards a sub-2:30 marathon. The direction is good again. With an average of those runs of 2:38,7min, this would indicate a considerable jump from the “upwards bump” in the [...]

Continue reading about Progress going into the right direction again

micke-midlife on July 16th, 2009

The Sports Tracker application has become a regular running companion again. The different workouts are nicely shown with map, route profile, speed pictures and music on the service. Check it out. Especially now when running with several pairs of shoes, the heavier and more solid ones for longer and slower runs, the lighter road running [...]

Continue reading about Map and other details of recent workouts

micke-midlife on July 14th, 2009

The last of the 400m interval runs was supposed to be fast. The first 14 were all within target between 74 and 78 seconds. The last one was supposed to take it to the next level, i.e. give the muscles a real kick. After all they’re used to long efforts at much slower pace.However when [...]

Continue reading about When Tapani paces, it’s gonna be fast

micke-midlife on July 13th, 2009

The essence of the easy run is to fall into a run that just feels good. At any time you could still accelerate. Movement co-ordination and body position is relaxed but very controlled. Arms swing with some drive on the sides and the feet hit the ground in a way to complete this “rolling [...]

Continue reading about When the easy run isn’t that easy

micke-midlife on July 11th, 2009

Could those training and race pace times the real reference for a sub-2:30 marathon? A couple of month back a reader here on 400days pointed to McMillan, a US coach’s web site with lots of good stuff on long distance training. He thoroughly goes through running physiology, different training forms and how to build your [...]

Continue reading about Are McMillan training guidelines the real reference?

micke-midlife on July 10th, 2009

Unfortunately I left my mobile at home. Should have had it with me and taken a couple of good shots of the Japanese long distance runners I met on the “Eläintarha” track today. I was there to do my 10 x 1000m. They were preparing for the 5000m race in Lappeenranta on Sunday, June 12. [...]

Continue reading about Intervals with the Japanese

micke-midlife on July 10th, 2009

It’s a Golden League day today, Rome the third meeting in the series. Of course there are attempts for new records in some running disciplines and pace makers are in a central role again. In order to get into the spirit of tonight’s event I asked my pace makers, the queen and the little princess, [...]

Continue reading about The pace makers

micke-midlife on July 5th, 2009

Those triathletes are admirable. They jump off their bikes, the shoes still sticking to the pedals, slip in their running shoes and off they go onto the running leg. The rythm switches on the first 500m. It took me 21km.
After the bike tour, I took a two day time-out to rest the legs and [...]

Continue reading about Running after a bike tour - it feels awkward