I studied the course and previous results and got a bit more nervous - this is going to be tough! I have no experience - but still like to do a good result, but I dont really know what is a good result for me here? So there is alot of thoughts flying around. Last years winner finished on 3h so I reckon I'l be somewhere around 3.45-4 hours. But I have now idea since in this race pace is really not a anything you can compare. It's also my first proper running race! Well I did actually race 10k in the military service, finished in 40:30 back then.
I recently did a test run on 10k on the track to get a reference point and to see how well my watch prediktions work. The goal was 38:30 and I aimed for 3:50 pace on the watch. I tried not to count laps or even look at kilometers on the watch, but just focused on the pace lap after lap. In the end i managed 38:12 and I'm very happy with that time! 38:00 is definitly within reach!
Other than the 10k another key workout i did was a 31 km temporun - a marathon test-run. The data is below. with an average heartrate of 151 in rather cold conditons, t-shirt, but gloves.
The pace ended up being 4:35 for the entire run. I hade a few stops where I removed my vest, and every lap on my "test track" i stopped and switched softbottles with energy. The same way I plan to do in the race. Its really good to test that sort of thing as well, and it was clear I will need to bring the 1.5-2-5 dl softbottle along since I cant stuff it all in at the turningpoint. I used 180 grams of carbs for the 2 hours 20 minutes. Plan to use that level both for Höga Kusten and the Marathon.
The heartrate clearly follows the slope and is lower on the downhill. 4:30 was a bit tough on the uphill. And particualy around 25 km it started getting really tiresome. I had to focus to not lose pace and become comfy. So I think the last 10k will definitly be a pain - but that has to be!
After the run I was really tired, in a way I seldom get from biking nowadays.
This last week before Höga Kusten (this friday!) I'm planning to barely traing at all. This 30 km is still present in the legs after a few days so i really like to have fresh legs. Better a bit slow and fresh because the wear on them will be severe in running so much up and down on trails. But I will try and run a short run one of this last days just to spin the legs, or maybe bike. I did get a small blister on my heel during the long run, so I really want that to heal as much as possible, then I'll just tape it up. So for the overall marathon training this is not a good week but I have to focus on the next race first.
I'm also planning to race both WMR and BikeBoost, two local MTB races the following weekends. My preparation for these is lacking to say the least, but it will hopefully still be fun to race. Lacking capacity and not having the speed or power in a race can be very motivating for future training. I have not decided anything about next year, but right now I feel a motivation towards bike training and racing growing. I'll talk abit more about my thoughts on this in the coming posts.
I did also play a bit with adrone the other night.
Check it out in youtube:
The drone is DJI Flip and it has a follow mode where it follows my without being piloted! The track needs to be a bit open, but I found a god trail to test it - let me know what you think, there are 3 clips on my youtube channel.
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