65 hours of rest

3 days to go
On Tuesday I had a great rest day, and on Tuesday I had a very good interval session. I ran 10x1000m (with 1:15 min rest in between) on the same pace I did 3 weeks ago, but this time I actually managed to run all 10 intervals, (last time I only managed 5 with two minutes rest). Wednesday I ran very slow, 10km around in Lusaka. It was almost like a rest day. Thursday (today) I ran 10x400m at 1:30 pr interval (30 sec rest) and 4x1000m at 4:15 pr interval (1 min rest). On the last interval I start feeling a ache in my left ankle, so I stoped and stretched.

Rest
Now I will rest for the rest of the time (about 65 hours). Tonight I'm travelling through air to Moshi, it will take me about 9-10 hours to do so, so I hope my hotel room in Mushi is quiet and relaxing.

After the race
I will shave!!!

My time
I've asked my friends to guess my finishing time, and a lot of people have faith in me. The average time that is guessed is 4h12m33s, (the best time is 3h15m, the worst 5h30m)

 

Apperantly I've lost between 6-10kg the last month, just by running and eating healthy (but not enough)

My visualising look. This I will do on Saturday

My game face, I will look like this on Sunday. Most likely when I'm running the 8km uphill Kilimanjaro

But in the end I will look like this :)

Countdown Clocks

LAST WEEK BEFORE THE MARATHON

Week 9 – The Kilimanjaro Marathon

Tuesday:

·         Morning at 7 AM: 10x1000m either at OYDC or gym, 1 min rest, 3:50-55min per run

Wednesday:

·         Morning at 6 AM: 8-10km easy run outside

Thursday:

·         Morning at OYDC: 10x400m and 5x1000m, 1:25 and 3:50, one and two min rest

·         17-19: sleep/nap

·         Pack and leave at 22h

Friday:

·         Flight 24:15, 3.5h flight+1h flight

·         Land 09:30 in Moshi. Taxi to hotel

·         Booked hotel, early check in. 1h nap Shower, Have a look around, very light jog

·         Drink lots of water

·         Eat carbohydrates

·         Early to bed  (20:00)

Saturday:

·         Get up early (8 at latest)

·         Register for the marathon

·         Stroll the town

·         Drink water

·         Eat carbohydrates

·         Buy milk (for breakfast) and some fruit

·         Visualise the run

·         Charge iPod and Suunto Ambit

·         Early to bed (20:00)

Sunday:

·         Get up at 3:30,  eat breakfast

·         Shower

·         Visualise

·         Get dressed

·         Get to the start at 6 AM, warm up and get it done!

First week of training

From Friday the 31st of January to Thursday the 6th of February, I ran in total 84km, this is warm up running, and cool down running included. It's over what I expected, and my goal is to increase this every week. Yesterday (Friday the 7th) I rested, after a week of hard training between 1-2 sessions a day I needed a rest so I could benefin from a solid weekend where I'm training at the Olympic Youth Development Center. There I will use the running track to run intervals.

Today, Saturday, I ran 19x400m in the morning, which I also did in mid December. I start each lap on every 2 minutes. Which means that the faster I run, the more rest I get. In December my average time was 1:28.25 minutes, but today I ran it 2 seconds faster, and I never ran for longer than 1:30. That's good results.
Afterwards, in the afternoon, I ran 10km slow (50 min) to get more distance in my legs.

Wednesday I bought new shoes, and I'm hoping to avoid blizters. So far so good, and they feel great.

It was very sunny in the afternoon today, so I think I got a bit sunburned... well well. Got to get used to that as well I assume...?

First 4 days of training

I booked everything Friday 31st of January, and started my training immediately
On Friday I ran 10km just to see how my form was, and I kept the speed constant (14km/h), which meant I ran 10km in less than 43 minutes. But I felt I could have run a lot faster. Even below 40 minutes. Maybe it was the adrenalin after just booking the marathon that made the first 6-7 km easy?

On Saturday I was planning to run in the afternoon, but that didn't happen 'cause of illness (not me) so I only got to run 2km after a strength workout. But also ran to the gym (4 km)

Sunday I ran 16 km on the treadmill, at 12km/h (1 hour and 20 minutes). It felt fine, and I feel like I'm in form. Afterwards I ran 4x100m sprints outside in slight uphill. (Ran to the gym, 4 km)

Monday I trained my legs (squats, deadlift, lunges, leg press, extensions, curls etc) in the morning, and planned a easy 5km run around lunch time. Work was hectic so I never got to go during my lunch break, so I went to the gym after work, but it was packed, so I only did core-workout and stretches. (Ran to the gym, 4km)

Now it's Tuesday and i had my last strenght workout for my useless muscles (chest, shoulders, arms, back) and I'm going to focus on cardio and core. During lunch I'm back to the gym to run 10x1km. (Ran to the gym)

I've also started running to the gym, instead of using my push bike. Which is 4km. 

My goal is to run as many km as possible during the week, but also train intervalls so I keep my speed up. 70-80 km a week should be possible. Maybe 100 km in the last week.