Run 23 & 24

Well I have been pretty useless these days with the blogging. I have also been missing runs left, right and centre. Which is bad. Since the last blogged run. Run 22. That was a Thursday run, I missed a friday run because I was tired. Then I had a good run on Saturday, then missed a sunday run because I was very tired. Little bit to much drinking and partying. So that stops now. The drinking that is, and hold back a little on the partying.

So two runs I have run were... One on Saturday the 14th August. That was actually a really good run. I had only got home from town at 4.30am and then was up again at 9 because I had washing to do. This is annoying as you have to book slots in the laundry room in the apartment blog. So that is annoying, and I had missed a lot of washing the week prior as did not have any money on my laundry card. Which of course you can only fill up on Saturday mornings at 9 til 10. good fun.

So I got up and topped up card and put on some laundry. Then decided to run while washing was washing. So was off. ONly knew I had an hour so that was nice. I had a really good run. Tried to keep a fast pace throughout. And achieved this running 13.5k in the hour. So was happy with that.

Here are the stats:

start: 9.46am

distance: 13.53 km

time: 1:00'13"

Av Speed: 13.48 kph

So as you can see a reasonably fast run for me. So was very happy with that.

Then todays run was the next run. It is getting hard to get up in the morning and that is a part of the reason with missing runs. Which is bad. But got up this morning. Went for a good 12k run up and around sognsvann which was lovely. Bit of a trek up the hill to the lake but once I was up there it was not to bad. Then coming down the hill I got a bit of a flow on and was cruising. So a good clean run.

Stats:

start: 7.14am

distance: 12.46 km

time: 58'41"

Av Speed: 12.73 kph

So a good run as well. I am reasonably happy with the way my running is going at the moment. Though it feels like it is getting harder just to start the runs. But I need to keep pushing myself with that.

Also you can keep checking out buddyrunner with all my stats for most of the runs I have been doing.

http://www.buddyrunner.com/markdath

Cheers

Mark

Run 21 & 22

Well I have been a little a little slack with the blogging. Well kind of. Last night I went to interval training for run 21 and then this morning I went for a 12k run. I have been busy at work this week. So having to get into work early and get stuff done there. Hence no time in the morning for blog.

But now I have a bit of time. Last nights interval training was good. I feel I am improving quite a bit. Getting faster and being able to keep my breath easier. So I am happy. We ran last night up at Sognsvann where all interval training takes place in the summer. It was a nice overcast type evening. Temperature was pretty good.

We had our warm up run first and then into 7, 4 minute intervals with 2minutes rest in between. I was feeling really good, I think because I biked up to Sognsvann this time it helped save my energy for the intervals. Anyway it was a good interval session.

Run 22 was this morning and I ran 12km up to sognsvann and around the lake and then back home. I was feeling very tired this morning. I think the interval training at night and then running in the morning is a lot for the body. I got to bed at a reasonable hour of 11ish but it was not enough to feel slow in the morning.

I was struggling from the first few footsteps. The run up the hill to the lake was very slow. I was not able to keep up my 12kph average I was wanting. Around the lake was when I started to pick up speed and it started raining, but the lake was pretty calm.

Then on the way back down to home I picked up the speed a bit on the downhills, and was not feeling to bad. Maybe it takes a bit to wake up. Though the body is feeling pretty saw today, wel not really saw just drained.

Stats:

start: 7.16am

distance: 12.43 km

time: 1:00'17"

Av Speed: 12.37 kph

So in the end the stats ended up alright. I got the 12kph average and it was a decent distance to run as well in the morning.

Cheers

Mark

Run 20

So today was my 20th run since I started my training 3 weeks ago. I think I have missed 2 runs in that time. Well that is not ran on two of the days since I started training. Those two days were yesterday and then the day before the half marathon. So that is good going as it was good to rest up before and after that race.

Todays run was a nice little 6k'er. I felt like I started out well, yet the buddy runner had other ideas, and I think it was not working correctly for the first few hundred metres, so it had me running at like 5min 30 kms. Maybe it was right But I was feeling good, and my body is still going strong. Which is great.

I ran my old 6k loop up around Oslo University and it was a pleasant morning, which hopefully will flourish into a beautiful sunny day. We will see. The weekend was amazing so that is good, as I was not working then.

Anyway stats for today:

start: 7.10am

distance: 6.06 km

time: 28'25"

Av Speed: 12.79 kph

So a good average run to get back into the swing of things after the half marathon. I was getting faster as the run went on, though I believe I was running a little bit faster at the start then the buddy runner was saying. But hey who cares it is all good.

Cheers

Mark

Run 19

Kongsvinger Halv maraton. Yesterday...(Yes I am a bit behind on blog) I ran the half marathon at Kongsvinger. It went very well. I drove out there early..... Long story, thanks to Matthew.... Drove out there with Matthew Wilson and Mike Allcock, and it was a beautiful day in Oslo. Soon as we left Oslo it turned all foggy and not very nice. Which was actually nice as it kept the temperature down. It was not to bad in Kongsvinger though and then in the afternoon as we finished the marathon it was beautiful. It was a great day.

Also Willow came out for the half marathon as well and so there was 3 New Zealanders in the race and the token Australian Matthew. So good group of people. The Marathon included about 400 other people so was a good turn out, so I think.

Matthew started off earlier at 11 oclock doing the full marathon. So we watched him start and then me and Mike had a good 2 hours to kill. Which we mostly did very nervously. It is a weird situation waiting to run 21km. And it was even worse waiting 2 hours. Mike and myself just kept making each other more nervous which was not helping. It was just a run so I don't really know what we were thinking. haha.

Anyway the time finally ticked away and we started getting all ready for the big race. Got all lubed up with the vaseline, which worked a treat. I do not get blisters now and there was also no chafing anywhere. So I highly recommend vaseline. We got already I think with about 45mins to spare! haha, then we went to around the start area and watched the marathon runners come through as they were finishing there first lap at around the 1hr 30min mark, and earlier as well. Shit some people are fast.

Matthew went by as Mike was in the loo, but I gave him a healthy cheer to keep him going. Then we only had about 20 more minutes to kill. There was a lot more people doing the half marathon then the full marathon so there was more people about to watch and mingle amongst. So time went quickly from there.

Here are some pre race photos....

Mike Allcock, Champions time for Half Marathon 1hr 36min, awesome run.
Like the new red shirt! Pretty awesome. Red for speed. It seemed to do the trick.

The race started at 1 oclock for the half marathon and it was all on. Things started off really quickly, people were rallying for early positions to get a head of the pack. I was happy just to fit in where I could and go with the flow. I had a watch and the first kilometer was run at around 4 minutes so I had to try and slow things down a bit. I knew I could not keep up that speed the whole way.

I dropped my speed a bit but not a hell of a lot. I was still keeping up a good time, under the 5minute kilometers which is my goal speed. This was a forest marathon so it was on gravel tracks in the forest and this also meant hills. Man they were tough. There was some decent climbs but they were not that long climbs. So it was actually not to bad. I just tried to keep going and run kept running on through.

It was great as well, there was markers every kilometer so you knew how you were going and how long was left to go. The ks started dropping by and once you hit 15 to 16 kilometers it was great. I knew there was not far to go, and I was also feeling good at that stage.

Overall I am very happy with the way the run went. I felt my training is working and i am definitly getting fitter and at this rate I will be able to finish the Oslo marathon in 7 weeks. Also I think I will be able to get the 3hr 3omins I am wanting. But of course I need to push now to make sure of this.

I don't think I could have run another 21km yesterday after I did the first. I would have been running a lot slowly. At the end of the marathon, when I saw the 20km mark I picked up the pace. It was flowing down hill a bit and I just started digging deep in the reserves. So when I crossed the finish line I was definitly feeling it. And it felt good!

My time was 1hr 38min 5seconds.

I came 2nd in my section, where there was 5 people. haha. So that was cool. Got a prize and stood on the podium! Great fun.

Anyway onto more training now.

Cheers

Mark

Run 18

Well today was a bit bad. I did not get up in the morning and run. I was feeling very tired and I think the intervals and then the run in the morning was pushing it. I was exhausted. Soft! So today I slept in and after work I went for a run with Al, my flatmate.

I was feeling a little tired still after a day at work, and the body felt a bit tired. But then when I was finishing up the 10ks, I was going pretty good. I kept up a good speed still and was cruising along nicely. So that reassured me a bit for the 21k half marathon I am running on Saturday.

It was a wet day today which was actually quite nice. It was a nice temperature and the rain was not hard or anything but it just made you wet. Running in the run is actually nice, you know you are sweating so going to be wet anyway, so actually having refreshing rain on your face cooling you down is a nice thing. Especially when it is kind of muggy. So all round good run today.

Stats:

start: 5.35pm

distance: 10.12 km

time: 48'42"

Av Speed: 12.47 kph

So as you see, a good average speed to be running. Now I just need to keep it up over a longer period and I am good!

Also news today is I purchased a new running shirt and 2 pairs of running socks. So I am going to be running good soon. The new shirt in fast red will be used in the half marathon on Saturday as well as a new pair of socks, maybe. I will test some tomorrow. Otherwise I might use the old tried and true pair of socks which have been good. Will need to put up some more photos as well, because this is probably the most boring blog on the internet!

Cheers

Mark

Run 17

Today was the hardest run I have had to date. My whole body was tired and I slept not that great and it was tough. I struggled all the way through the 6.1k that I ran today. I was pushing the whole way just to get one foot in front of the other. Well that is what it felt like anyway.

My alarm went off as usual at 7am. Bang! This was another of those days where I started questioning what I was doing, why I was doing it. I was lying in bed for at least 7 minutes thinking I am tired, why not just stay in bed for another hour get some rest, run after work instead. Damn it was tempting to listen to myself. But then somewhere deep down I was able to will myself out of bed and go through the routine of taking a piss, washing my face with cold water, and then I was more awake. But only barely today. It was not looking good.

But after I had dressed in my running gear, applied the necessary vaseline to friction points I started what was to be the hardest run to date. Maybe I am pushing myself to hard now? I am not a world beating athlete, I was just a normal guy trying to run his first marathon. Anyhow I survived the run to tell another tale.

The run was very tiresome and I was looking forward to the end the whole way round.

Stats:

start: 7.12am

distance: 6.16 km

time: 29'22"

Av Speed: 12.57 kph

So as you can see I was still able to keep up a speed I am happy with. My main goal with each run is to try and stay above 12kph. Which in the near future I am going to have to up to hopefully minimum of 13kph. Because I need to try and keep at 12kph for a full marathon.

Cheers

Mark

Run 16

Ok I am just going to write in English for this one. A. Because most of my fans speak english, and most don't speak Norwegian. B. I am tired from interval training tonight. haha. But do not worry Sandra I will give you more stuff to laugh at in the near future.

Today I did not get up early and run in the morning. Because it was a interval training day, at Sognsvann and with my running club. Yes I am in a running club. Called Rye running club. So decided it was time to get back into interval training. Because I have not done it in a while. And it was great. I think all my training has payed off, and I felt like I ran reasonably well tonight at the intervals. I felt good, being able to get my breathe back fast and also running at a decent speed.

A breakdown of what interval training was... We do a light warm up job running around the lake. About 3k. Then today we did 6 intervals. Which involved the running at 90% of your ability in each six intervals. With a two minute rest in between. The times we ran today were. 5,4,3,3,4,5. Which means the first interval was 5mins long. So you run at 90% for 5mins. Then stop. The group of runners then congrugate back together and wait 2mins and then do the next interval which was then 4 mins. Then 3mins, another 3mins, then 4mins, then finish with a last 5mins. All running this at about 90% of your pace. So it is great training. Then we have a warm down run which is maybe 2k and done!

So thats what I did this evening. It was great. Then I ran home! haha. Another 5k. So that was great. Because I also ran up to the lake, well I ran about 4k. Because I dropped 'the tank' off at a friends. It is his bike which weighs a shit load. It is an old mountain bike made out of concrete, or something like that. I think I would have preferred to run all the way up to the lake then bike that the distance I did.

Anyway I am rambling. But all round this evening I would have ran between 19 to 21km. So that is not a bad evening of running. Now it is time for bed and up tomorrow for a 5 to 6k run with the ankle weights. Oh well someone has to do it.

Oh also I should mention that it was great to have Willow Keats, a friend join me and the group for the interval training. Was great to catch up with her, and also maybe she is now tempted to run the half marathon on Saturday. And she should also join up for the Oslo marathon. Do it! ;)

Cheers

Mark

Run 15

I gar jeg skrivet veldig darlig norsk. Jeg brukt google oversette etterpa, og lese det og det var forferdlig. Beklager.

I dag jeg har en fint lopt, men det var vanskelig til vokne opp fordi jeg ikke sovt godt og kroppen min var veldig sliten. Ogsa jeg gar mange kilometer siste helg, sa bien min var ogsa sliten. Jeg trenger en slappe av snart. Men bare i 8 uke kan jeg!

Sa jeg lopt 10k og var veldig glad nar jeg var ferdig. Jeg gar ut til Bygdoy og bak. Det er en hygglig lopt og jeg gar rett fram Frognerparken og ut til Bygdoy sjobad.

Stats:

starte: 7.09am

distance: 10.80 km

tid: 50'37"

Av fart: 12.79 kph

Sa jeg loypt ikke sa bra. Men kroppen min var sliten. Sa jeg kan still lop etter jeg har en langt lop. Jeg haper det er bedre norsk i dag. Jeg trenger til skriver ut var jeg vil se forste i engelsk og den jeg kan oversette til norsk. Kansjke jeg vil bruke disse ideer i morgen. Men jeg ikke ha tid noen ganger.

Cheers

Mark

Loype 14

Sa, jeg ser til en venner jeg vil skrive neste blog i norsk, det var en dum ideer. Men har vi gar....

I dag jeg ikke loypt. Ja det er darlig, men jeg gar pa tur i skogen med venneren og vi sokt fa blubaer og bringebaer. Det var veldig morsomt. Vi ogsa gar far en langt tur i skogen, vi gar opp til Ullevalsette (Min stave er darlig, beklager). Forste vi starte pa hus min, og ga opp til Sognsvann og soke fa baer, den vi gar til Ullevalsette og har en liten pause. Etterpa vi gar bak til sognsvann og gar hjem.

Jeg vet ikke mange ord, og kan ikke lager langt setninger, ogsa jeg ikke bruker google oversette og det normalt hjelpe meg.

Det var en fine dag idag. Og jeg var glad til blir ute i skogen med venner,som heter Matt, Al og Joni.

Ok jeg er ferdig na fordi jeg har en hvondt hodet, fordi jeg skrivet 'post' i norsk. Det er kjedlig ogsa.

If you want to understand what I just said you can google translate it. Most of the words are probably spelt wrong, and the grammar is really bad, and also I say the same thing over and over again. Sorry about that. Basic rundown, did not run today, went for 20k walk with friends in the forest picking berries.

Cheers

Mark