at least for one race. We didn’t change discipline here. Although, it would be an interesting area to try out, too, no doubts about that…
How did this happen? The Helsinki City Run, the biggest long distance running event here in Finland with about 10,500 runners registered, is a half marathon run that takes place on May 9th this year. Read the rest of this entry »
Tags: 400dates, Helsinki City Run
Well, there’s an alternative training program you can try, tell me if you could stick to it beyond week 3. I’d very much would like to post your report afterwards.
This half year plan of Janne Holmen, pretty much the current reference in marathon running here in Finland, although he lives in Uppsala Sweden (not good, not good). He starts locker und flockig (=German for “easy’n fluffy”) at around 100km per week and ramps this quickly up to around 180km for the first 15weeks. A lot cross country, hill sessions, intervals 200-2000m, 10-16km hard runs, long runs of 30-40km and a couple of competitions.
Then he focuses on speed work for a 4-5 weeks with intervals up to 3000m, 16-20km hard runs, long runs 35-40km and a lot of 150 accelerations.
The 8 to 9 weeks prior to the marathon see weekly kilometers climb up to 250km - that’s almost 36km a day! Long runs increase up to 45km. 2 weeks before the race weekly pensum is reduced to “only” 90 km.
Hm, there might be a reason why he runs a 2:10h and me a 2:49 on the marathon distance. One thing’s for sure, I won’t give up my day job for the time being.
today’s training: 8×1000m intervals, 3:15 - 3:22min, with 2km warm up and 3km cool down 17km altogether.
Tags: Janne Holmen, marathon training
… aim for the unreachable, get as close as you can. The definition of art by Markus Lüpertz, the director of the Kunstakademie (art academy) Düsseldorf is the motto of 400days.
After the race in Rotterdam, the view gradually shifts towards the fall and the main marathon in Berlin. The question has come up whether or not it’s still possible to reach the goal of sub 2:30h by the second half of September. Well, without ambitious goals, you don’t get anywhere. 20 mins are of course quite a chunk. This needs to be broken down in order to be able to digest it. Read the rest of this entry »
Tags: berlin-marathon, scenario
The Hamburg Marathon is on today, the top 10 male and female runners have by now (10:52 EET, i.e. 9:52 MET) passed the 10k, not yet reached the 20k mark. Among the men there seem to be two leading groups, the first with KEN and ETH plus one GER runner the second 25 - 30 seconds behind with more mixed nationalities. In the women’s race one Spanish, Alessandra Aguilar is leading by 50 sec over a group of 6. And our today’s hero Hendrik is doing great on the first 10k.
Unfortunately the live video stream doesn’t work, as as well apparently the sponsoring of the race. Read the rest of this entry »
Tags: hamburg marathon
Earlier this week I got some papers from my Coach. Did I mention already that I have a coach now. I guess I didn’t, about him another time. Anyway, he’s a bit older and he still works with papers. He gave me a lot of stuff on paper up to now, but the latest stack had some “special” material, the “attiude of the competitive runner”. I found it to be a great write up, don’t know who actually wrote it or when it was written, hence didn’t ask for publishing rights in advance. The only hints the paper provides are: female, probably living in the Lahti area (about 100km north of Helsinki), really good on the 3000m, current or past district champion on that distance and aiming for the 2012 Olympics. In case you read this and find yourself in it, let us know (comment below or through an email, see the contact page). Read the rest of this entry »
This is no commercial for some plastic strip you slap onto your nose five minutes to start, but rather the first hint in this series of hints for the ambitious runner. In many guides and programs you find advice and pointers for beginners, with this series I thought some experiences for those of you who have run some kilometers already could be quite interesting. This doesn’t mean that these hints aren’t useful for the beginner as well. Share your views and opinions!
Breathe right! No. 1, Focus on breathing out instead of in. No worries the lungs look after the intake by themselves. The harder your beathe out the more is your intake afterwards.
No2, Train your abdominal breathing, it also maximizes oxygen intake. Also known as diaphragmatic breathing, the diaphragm, a large muscle located between the chest and the stomach area controls the movement. When it contracts it causes negative pressure within the chest forcing air into the lungs.
A good exercise for at home on the living room (my favorite) carpet: lie down on your back - starts promising already at this stage, doesn’t it? - put a book or the stuffed rabbit of your daughter on your stomach. When breathing in and out the book (or rabbit) goes up and down, then you’re doing it right.
To give the breathing muscles an extra push you can take the next step here and train them actively. Lie down on your back again, arms wide outspread. Use some weights in both hands, e.g. some 4kg dumb-bells. Breathe in when lifting your arms and bringing your hands with the weights together. Breathe out strongly when bringing your arms back down outspread on the floor.
Proper breathing is a healer for all sorts of tensions and things. When reading through some guru material it sounds like it can get us over the economic crisis… check out some more details for yourselves on this 5-10 minute summary.
Tags: breathing, runnung hints
Daddy has it all figured out, she’s gonna be a high jumper or a pole-vaulter, no doubt about that. They are often the best looking female athletes and can in parallel pursue a career in modelling, the media or advertising. It’s all about looks and being good enough in something to be seen, right? Of course, early stage preparation is key to success. Training the abs to a six pack at the age of two - you have to start at some point, don’t you?
Yeah right, with this parental approach, she’s gonna opt for daddy’s nightmare, have a total looser boy-friend at the age of 12, smoke cigarettes and all kinds of leaves at 14 and be a single mother at 16. Better to let her figure it out herself. But no objections if she chooses to do some things like daddy, e.g. strengthening gymnastics.
Tags: gynastics
A slight variation of Sepp Herbergers famos “after the game is before the [next] game”. Sepp Herberger was trainer of the German national squad from 1950 - 1964 and a symbol of German football history, he coined a number of such iconic phrases. Two more are “The ball is round” or “The game lasts for 90 minutes”, mind boggling sharp observations…
Having had a break from running for about 10 days now, ok the occasional recovery run in between and the intervals yesterday were kind of a warm up into this next phase, phase 4 of the 400days project to be precise. The masterplan explains those phases in brief.
It’s time to change gears, faster runs, less distance, earlier at home, both the queen and the lil’ princess will like it. Training is based on a sub-33min 10k program. Well, I don’t expect it to get me below 33mins , but to around 33:30 - 33:50min. The training in details here. Race planning isn’t done yet, some 10ks and one, max two half marathons. Need some good races, Midnattsloppet in Stockholm will be one, any hints on more are welcome!
Tags: spring training
This isn’t quite Helsinki beach, although if we continue with our efforts to drive up global warming and down prioritize it over “we need oil now” issues, then we’ll get there some day soon.
Anyway, this is Bob who ran track and field already in the 50’s. He won the GnL raffle and will be the proud owner of a pair of GnL shoes. He definitely can need them, because of his niece who gets him into really tricky situations sometimes. Here’s his story. Read the rest of this entry »
Tags: Bob's story, GNL Running System
Allison Janse, the Editor of “The Ultimate Runner”, approached 400days. She’s looking for your running story + photos. If your story or photo is chosen, you will receive $200.00 and a free book. The book is looking for non-exclusive rights, i.e. you can use the story elsewhere as well (e.g. on your own blog). The following chapters still look for contribution:
- Physical Transformation Stories: People run for a variety of reasons—to improve cardiovascular health, to lose pregnancy weight, or to get in shape for a ten-year reunion or wedding.
- Emotional and Spiritual Transformation Stories: Beyond endorphins and the runner’s high, once you are hooked on running, you know what it can do for you both mentally and spiritually. Many people credit running for pulling them out of depression, curing low self-esteem, or for giving them a purpose to their day after a divorce or the loss of a loved one.
- The Social Side of the Sneakers: Did you meet your significant other at a running club? Did you deepen a friendship by training together—or was that last mile of training the thing that told you he or she was not the right one for you?
- Off the Beaten Path: Whether it’s trail running, jogging around the riverfront, or an exotic trek through a rainforest floor, describe your favorite run down the road less traveled and what it taught you.
- Memorable Races: Pub Runs, 10Ks, Marathons, or Triathlons: Whether it is your first race or your 100th marathon, nothing is as rewarding and as exhilarating as training for and finishing a race.
- Running for a Greater Cause: In addition to running for personal reasons, many people run in honor or loved ones or to raise money for a worthy charity.
Contact Allison Janse, Editor of The Ultimate Runner at submit@ultimatehcibooks.com
More details at www.ultimatehcibooks.com and in this Word doc.
Pencils out and put the grey goo between the ears to action!
Tags: book, ultimate runner
