Training since the Salomon Hammer Trail 2 weeks ago has been 100% "designed" by myself while coach Ole took at little break from determining my every athletic motion. We took a family trip with the HG Tri club to Mallorca, Spain- and this is how things have looked.
Fri-Sat: 100 miles (Bornholm)
Monday: 30km bike, 30 min swim
Tuesday: 2km run, yoga
Wednesday: 30 km bike in Mallorca
Thursday: 30 min ocean swim, 90km bike in mountains
Friday: 30 min ocean swim, 5k easy run
Saturday: ½ Ironman in 5:53 (took it pretty easy, had a ton of fun; no signs of injury)
|I ran for a long time with this fellow inhabitant of Denmark, whose name I didn't get!|
|Maria (left) and I had been theorizing for months who between the two of us would race a faster ½IM. I love being part of a club!|
Sunday: waterpark with the kids
Monday: 30 min ocean swim, 150km bike in the mountains (with the fast guys- ouch)
|Up to Sollér|
|Rasmus, Rasmus &... Allan|
Tuesday: 90km bike with SR, 5k run with fam while I pushed baby jogger (header picture above). Loved the British guy who sang "military family" as we went by. Damn straight.
Wednesday: 2 hour moutain run- single track! up to Puig de San Martí, down, up again, down---- sunrise view over the Alcúdia bay. Tears of joy were shed. What a run!
Thursday: 23km trail run over the åsen back in Næstved. All about slowness and tons of hills.
Friday: 7km run- starting to pick up the pace, trails - 1 hour pulse/step/core - 25 minutes of my own crossfit
This was pretty active and I have not felt so UNinjured since last August. High volume and low intensity seems to fit my recovery needs well. Plus trail running seems to be key for me.
|Baby "foot fetish" Mattias|
I'm there right now and happy about it. I lost over 3 lbs since Hammer Trail. Just stepped on the scale yesterday for the first time and it was reproducible today. Hadn't expected it, but I am back at my "ideal" Ingrid Christian BMI when she set the marathon world record- specifically 5´6" 106 lbs.
If I hadn't been so active, I would think I had lost muscle, but it doesn't seem like it.
Preferential burning of fat
I think we have all noticed in our infinite boredome the little picture of "fat burning" zones on athletic equipment. I had never given it too much thought since my goal was usually cardiovascular fitness instead. That was until I heard Casper Wakefield talking about how he had to adapt his body to preferentially burn fat (over glycogen) so he could suvive the Yukon Ultra with less food and less energy expenditure.
Then there was an article about Henrik Them, the big favorite at the Copenhagen Marathon this Sunday, in Politiken. He is pictured here wearing a mask which measures his CO2 output.
|Photo: Daniel Hjorth|
The idea is, he can't do too much of his workout at threshold. He needs lots of easy "fat burning" miles, but also a certain amount of time at his threshold (and max CO2 output) so he can improve his speed. It seems like a tricky and fascinating balance. This is, I have gathered, why it is so hard to get good at the marathon without enough slower long runs.
Apparently our diets can also be used to preferentially burn fat if we deplete our glycogen stores and don't have extra sugar in our blood. This can be done by either running in the morning on an empty stomach or by limiting carb intake before runs.
I'm no expert at this, but find it interesting, so stop me if I have misunderstood something.