Thursday, 24 December 2009

Merry Christmas

I'm sick of just running. I am in need of some competitions after 3 whole weeks of pure training (and increasing...yesterday it was 24x300m). Even if my Finnish O'guest, Aapo Summanen tells me that is warm and nice weather here, it isn't so nice to run with 5ºC. I already miss the nice spring 20ºC's. After Christmas I'll spend 4 days O'training in Gafanhoeira and on the 31st, a S.Silvester 10k race. Can't wait for start competing again!

In Holidays I usually spend some time doing things that I usually don't have time to do during the school time. Just came across this 2 awesome sport movies that I loved and had to share:
Prefontaine - A movie about Steve Prefontaine's life. Coached by Bill Bowerman, one of Nike's founders, he had an unbeatable charisma. A runner's must-see. It was tough to get this old movie and here are just some scenes from it.

Spirit of Marathon - the name says it all!

... and in this part of the season, I wish you all a Holy Merry Christmas and a Happy New Year!

Sunday, 13 December 2009

Christmas GP - 30'24 (9700m)

Today it was Lisbon's Christmas Grand Prix. A really fast race with a descending end that allows fast times. All the big guys usually compete in this race and so I chose this one as the 1st athletics race of the season.

Started fast with the pack. I didn't attack with the 2nd group at the right time (3rd km) and ended running all the race by myself. I would have easily done less 30sec. I also think that I should have pushed harder once I didn't end with the tiredness that I should had (I tought that I wouldn't be able to cope with the fast paces of the beginning).
(The paces have some variations due to the 4 tunnel slopes that don't appear in the altimetry)

As the 1st race of the season I was mildly satisfied. Sad for not having been able to go with them, happy with the way I felt all the way. My rythm was to 31'15 at 10km. As the coach told me in the end, the evolution is a continuum. In this part of the season I don't have a competitive rythm yet and I'm not able to make many rythm variations. We'll start working on that, as usual, from January.

The results are as follows:
1.º Valerijs Zolnerovics (Latvia) 28:04
2.º Manuel Ferraz (Benfica) 28:24
3.º Túlio Gomes (Sporting) 28:27
4.º António Travassos (Sporting) 28:27
5.º Carlos Silva (Sporting) 28:31
(...)
25º Miguel Reis e Silva (Benfica) 30:24

Next athletics race will probably be Amadora's S.Silvester on the 31st of December. It's an amazing 10k night race with lots of people cheering up all the way (maybe too many!). It usually has the best portuguese athletes plus 3 or 4 kenyans (that usually win). Until then, I'll continue making my schedule.

And, if you want to know why Runners are different, check this (awesome!!).

Friday, 4 December 2009

4th National competition - The bad result to analyze performance

Middle, 6,7k, (370m), 30c, 35'33 - A fast terrain. Big mistake to 12th. Caught the runner before me and ran without looking at the map at an easy zone. A 1'30 mistake! To the 22nd, a 25'' mistake at the control area. I ended the race 31'' after the winner. I was happy because of the fast pace that I was able to get in some parts of the race but disappointed with such stupid mistakes.

Long, 14,9k, (450m), 26c, 81'12 - Another fast map. And started by the worst way. A 4' mistake to the 1st. Attacked the greens by the small hill but miscalculated the distance to the hill (forgot the 1:15000 scale). Then found a small elevation (like the control) and stayed there.. it had to be there! (but it wasn't)... It was the 2nd time that I've done a mistake like this.. and it can't happen again! I was caught there by the runner after. Tried to let him behind but ended making mistakes to the 6th (1'30) and in the long leg to the 12th (1'30?).

Overall... I was betrayed by the thoughts that I was physically feeling good. I get better results if I don't think "physical". And, most of all, what I need most, is this. When I force myself to look at the map, my results get better (the 1st time I consciously tried it, I was National Middle Champion).

Now we're getting nice loads (the 140km/week goal). Lots of repetitions, almost no recovery, like this 24x200 session (with a 100m jogging interval 40sec) after a 30' morning session and a 30' afternoon session.

Now with the Heart rate band there's no room to laziness: I got "a talk" with the coach once the first 16 repetitions were, according to him, "warm up"... According to the "lucrative pause" theory, the base HR should had been like the last 8: higher and slowly rising. Next session I'll push harder!