I’ve been working on increasing the cadence and I try to focus on good posture and leaning slightly forward. No idea if I’m doing a good job or not but it tends to make me forget how tired I am at least.
I’m around that as well. Mine usually goes up towards the end when I’m tired and start focusing more on techniqueI've heard that a cadence around 180 should be good. Mine is usually below 170. I've found some playlists on spotify with 180 bpm that I'm gonna try, should help me fix that problem. A colleague of mine breathes in during 3 steps then out during 3, he says it helps him keep the right cadence.
Will have to try thisA colleague of mine breathes in during 3 steps then out during 3, he says it helps him keep the right cadence.
He says it helps keep his pulse down as well. I'll try next time I can run properly, hopefully in a week.Will have to try this
What's the verdict from all you xberts, is152 weeks of training enough to finish a marathon?
probably
Will be pacing my daughter for ”Söder runt” tonight. A 10k race around ”Södermalm”, one of the islands making up the central parts of Stockholm.
She could probably do it in under 50 minutes if really pushed but I don’t wanna completely ruin her first race experience (current pb while training is 55 minutes) Shooting for sub 52 this time.
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Nice! Proud dad moment I reckon? Looking forward to doing the same when the time comes.Will be pacing my daughter for ”Söder runt” tonight. A 10k race around ”Södermalm”, one of the islands making up the central parts of Stockholm.
She could probably do it in under 50 minutes if really pushed but I don’t wanna completely ruin her first race experience (current pb while training is 55 minutes) Shooting for sub 52 this time.
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Very much so. A little race report: course was amazing with every inch along side the water. Zero meters going uphill - this will be the race when I’m ready to go for my own pb eventually.Nice! Proud dad moment I reckon? Looking forward to doing the same when the time comes.
Definitely! She has it after her dad. I’m a stubborn bastardGreat job, mini-@Eriks! It takes "pannben" to turn things around like that!
Awesome!! Congratulations to you both!!! #prouddadVery much so. A little race report: course was amazing with every inch along side the water. Zero meters going uphill - this will be the race when I’m ready to go for my own pb eventually.
Everything went fine until about 4.5 kms in and then she had to REALLY struggle for 2.5 kms. We had to slow down and I thought we would fall through completely. At 7 km she apparently found new strength though and we were able to get back into pace and even a bit faster. In the end she was just 10 seconds shy of our goal time, official time 52:10. PB with exactly 3 minutes! Couldn’t be prouder!
Before:
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And after:
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I’m probably beat in the stubborn bastard/”pannben” department. Awesome race report and congrats again on an amazing performance!So here's a race report from Stockholm Marathon, my first Marathon ever! The longest I had run before signing up was around 14km.
I did a 2-for-1 and joined the Stockholm Syndrome meetup and ran the marathon on the same weekend.
To make it readable for those not interested in the details (i.e. everyone except @Erics?) I have used spoilers as an executive summary.
I started a training regime from garmin involving 1 long run along with 3 other running sessions per week. My goal was to run sub 3:30 and I followed the regime to the letter. I had never done long runs before, running at a low pace, often past half marathon distances, was a new experience. Instead of getting winded like I'm used to I got fatigued in my muscles, ligaments etc.
I bought new shoes (big mistake this close to a race!!) for running on snow which didn't fit in my heels, so I developed heel bursitis. After a bunch of weeks resting and taking anti-inflammatory pills without change I got a cortisone shot. I was pain free after 7 days and started a 10 day long rehab program before my first "real run", 9 weeks after injury. 3 to go.
My 7 training runs post injury were a 6.5km, a 10km, two high intensity interval runs, a local 10km race (43m32s, the worst I've done in that race since 2014) then a 4 km low intensity. I was going to do a long run on the Saturday (exactly one week before the marathon) but I postponed it to Monday due to a mini-cold. Yes, of course I got a cold as well!!
The Monday before the race I did my only long run since the injury. Instead of running a certain time or distance I decided to run until I felt some kind of aches, this to see whether or not I was fit to run 42km. I quit after 13km feeling sore in my hip flexors. I decided that I will not complete the marathon. But since it's paid and I'll be there anyway I might as well start in it.
I knew I could run half the distance, so I found a good spot to abort the race. It would be a short walk to the train station, so I can have all my clothes there in a locker and take the train back to the meetup, win the main event, then destroy everyone in the cash game.
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@Eriks was kind enough to give my a ride early Saturday morning to the Södertälje (S-uh-durr-tell-yeah) train station.
I got to Stockholm, locked my clothes in a locker at the train station, then took a subway to the starting area. Found my colleague Karl and decided to run with him.
Lots of people racing, about 13000!
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Since I wasn't going to complete the race I decided to have fun! High fiving the croud, talking with Karl and other racers, chatting on messenger, posting to PCF, filming, making gifs of films and sending to people. At one point Karl dropped one of his energy-gels, so I turned around and got it for him. After all, he was going the distance so his race was more important than mine.
Goofing
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Filming
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High fiving
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All the while, Karl is trying to convince me to complete the race.
When we approach 23km Karl's like "You aren't bailing, right??" and the crowd was amazing right there, so I decided to push on!
I sent a PCF pm to the meetup group chat not to wait for me. They were kind enough to respond that they allowed me to do a late entry.
Anything to attract the fish, I guess...
So I put on my game face and decide on a plan. Karl tells me to push without him but I decide to keep his pace and to go into high gear the last 5 km.
However, at 33 km the pace runners for 4 hours run past us. They are running for a 4 hour time from the official start, whereas our official race times will be from when we passed the starting line, about 4 minutes after the start for Karl and I. So I figure that if I can keep them in my sights, I'll make it under 4h start to finish! So I join them, but Karl decides against it.
....or at least a fence. I find it very hard to keep up with the pacers. At 37 km I'm 20 meters behind. At 38 I'm 50.
I can't seem to be able to systematically regain my lost ground, so I gamble and sprint up right next to them, then I use all my will power to lock myself to them side by side. Just a few more km... Swedes will understand: "Kliv....kliv....överlev!"
Outside the stadium with a few hundred meters left one of the pace runners yells "This is where you sprint!". I've always been a very strong finisher, so I leave them in my dust!
Then I enter the stadium which is packed with spectators! More energy! And no more concrete, now the surface is super springy!! The adrenaline!! The rush!! The last 100 meters are at a 3:30 min/km pace, it feels like I'm flying!
I focus on a dude in a white shirt that I under no circumstances will lose to and dive over the finishing line in front of him, almost hitting a red finishing obstacle!
Found it on tv:
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My official time was 3:55:27 line to line (3:59:14 gun to line), and I'm very pleased with this considering my journey. I'm even more pleased that I don't seem to have picked up any injuries (knock on wood).
Happy camper
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I waited for Karl and we collected our medals and other finisher freebies. We had to walk down a flight of stairs, it was super fun watching runners try to get down until it was our turn...holy sh*t! Some good advice is to walk down backwards.
Now all I had to do was get changed. Were are my clothes...? Oh, right. The train station
I was the second player to be eliminated from the main event, then I donated 1000 kr in the cash game. No comments.
Very interesting! Would love to hear more about this. Great boss tooSo technique actually matters, who would have thought?
The physical therapist who helped me with my heal turned out to be a real expert on running related injuries and such. He could tell by just looking at where the skin on my feet was worn out that my running technique was really bad. More so, he said that I have a lot of predictors for more injuries based on a bunch of physical factors in my lower legs and feet, which will probably show themselves soon unless my technique changes.
So I convinced the manager of my office that we should invest in a session with a running coach so that the office's runners (and more importantly: I) can learn proper running technique. He said he'll pay the bill if I handle all practicalities.
The session was great! We went through 7 technical details, and right then and there I could feel that this was something good that I will be focusing on from now in.
Two days ago I had my first run:
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(3.84 miles)
This was a short "zone 2" run, i.e. "conversation pace", and I was thinking about the 7 items throughout. I usually run at a pace of around 5:40-5:50 minutes per kilometer when in zone 2, but now it was 5:25!
Also, my average cadence was at 173 steps/minute rather than my normal 165-ish!
Tonight I'm doing a threshold interval run, I'm really excited to see if things improve there as well!
I'll post a summary tomorrow.Would love to hear more about this.
Yeah, I agree.Great boss too
5×5 minutes in zone 4 (the threshold zone). It felt great! I feel more effective. Everytime I fall back into my old style I can feel the extra strain. It's hard to compare data from various interval runs, but on a similar run I did a while back my average cadence was 168, now it was 175, so at least that's something!Tonight I'm doing a threshold interval run, I'm really excited to see if things improve there as well!
Very interesting! Would love to hear more about this.
I'll post a summary tomorrow.