168,8km = 4x42,2km (4x26,2miles) = 8laps of 21,1km (8x13,1miles)
To be honest, the goal was to pass through 15hours 4marathons, it was very easy to afford, as I hope to try 14hours border. An hour better than goal : D But yes, at that point I took into account the severity of the runway could perhaps equate Haanja Jala100km (some light hills only about 1000m ascent) lane but... After the first lap I realized that it was still very tender 15hour right step. There would have ever imagined that ultrarun course so technical and difficult ..
But
let's start from the beginning. Last weeks training went beautifully
and successfully. Kilometers was lowered from 300km a week until the
last week of 173.3 km, speeds increased - this 173km was runned an
average speed of 4:38 min / km (calculated in all the workouts,
quick, restore, morning joggings etc.). The average pulse 4:20 to
4:30 min / km run was well below 130, which allowed 14hours
beautifully try. Contest Week gathered only the first 5 days and only
77km and 2faster workouts. Tuesday's 5x1, 7km section was beautifully
shot with 3:40 to 3:50 min / km wore relative low heart rates, and
the day before the race 1x1, 8km 3:52 min / km, plus 5x60m hill
intervalls. After that I knew, and I was sure that I am ready for
anything that will track me. Insurers added the most lengthy, during
which I did not consume any extra energy and food, was wearing a
backpack with water and ran 3l in hilly course. for example, the
longest bleeding was 60.4 km average pace of 4:50 min / km, and pulse
about130 I was not tired until the last few meters. And a good
confidence last week gave a longer but much faster races (for
example, 27km 4:23 min / km and tempoworkout the following day 10km
race pace 3:48 min / km), which at the time was a nice feeling of the
air-just what you need to go to the track. I just doubted if I took
all of a sudden the volume is too early but fortunately kept the race
faster workouts nicely on top form and feeling better every day. In
winter, fall from the slippery road trauma was 1.5 months away from
running and took to about12kg plus weight. When I started again from
scratch trainings for Laulasmaa Ultramarathon, time was 2.5 months.
Little doubt was whether I come back or not, however, like to see the
form - no problem!
So
much for the exercises. In addition, a few rules, which supported the
training:
1.no stretch, because it can cause injuries and muscle tone takes off.
2.everyday beetroot juice to support aerobic with nitrates.
they were two very important points. especially the first one, with the majority of beginners make mistakes. and I've even done previously.
1.no stretch, because it can cause injuries and muscle tone takes off.
2.everyday beetroot juice to support aerobic with nitrates.
they were two very important points. especially the first one, with the majority of beginners make mistakes. and I've even done previously.
To
be competitive in a day - dressing, last haircutting, precisely timed
eating / drinking. All of this had previously gone to the place
before long workouts and on race day could not have known, and it's
ignored. We drove over and, of course, could not immediately drive to
the right place to park, I had to run back to the car several times
back and forth to bring, until finally we managed to nicely close off
a starting place. As I stepped out of car the nation and around the
do “ooooh” me a nice haircut, whose author was the Siret. Anyway
plentiful, and the excitement generated by such a positive attitude
generated a lot of positive emotions before the race.
And
then looked at the clock, already begins to take-off to go to the
start. So, sneakers laces too tight, even painful ... I let a little
of the left, however, was still somehow a little more painfully hard
but did not have time to re-adjust. In the first rounds and was felt
in the last leg but luckily had a nice and focusing cycle, did not
even set this particular note. But yes, before I promise of the first
half marathon and a marathon to win. I put immediately out of the
way, at the beginning of the pulse ok but then came the forests,
where the trail with soft sand, deep holes, which came through the
climb, narrow walkways, dangerous roots of the cover and bend in the
narrow lanes 10-15meters height riverfront precipices, over the tree
jumping, stairs down and up walking, climbing over road boundaries...
uhh, there was little doubt, though, if I can keep a track on target
to meet ... difficult to calculate the average speed of the slow
moving on 6min/km kilometers. That's why it was a much more rapid
pace maintain flatter chunks. In short, the track was so technical
that the pulse does not fall under the above 6min/km kilometers
4min/km pace than running, no climbing, no gradient. Suspicions were
high. In the first round a couple of members also briefly went wrong
and just a few members ran more slowly, and looking for, whether to
be or not to be still trail signs :D Most of the time the top high
Türisalu went to the bank(abaout 31meters high), where the trail
ended unexpectedly with road boundaries. "Well, a f*ck, do not
have to touch ultrarunning time to climb it??? '. I ran back - ditch
... can not be over .. But in the second half of the signs. Well, you
could not understand, however, risked the end of road boundaries
climbing and saw that I was properly done, the other side of the
ditch, and came back again to climb I was again on track. Türisalu
pot down and then saw off around the turn. did not understand how to
get there - I ran back and got the large arc tent, which had not yet
been put out drinks and inquired where to. Indicate direction and
keep going. Going back was a familiar but still many places I doubted
whether they really going correctly and missed moments of standing
and looking away from the markings.
And
... the end of the first lap done! The time was slightly slower than
the target (1:35) was, however, given the severity of the runway and
error, I was very pleased. 1:37:24. If before the race thinking that
I eat probably from 3st round after a bit of a marathon, then pushed
it all the time on eating because there was not time for this -
15hours it would have been in danger. And finally, as it turned out -
was the right decision to have made, was not the need to eat and do
not come themselves also next day: D 2round. One more point of
drinking 1:39:39. Objective achieved - winning the marathon at home
(time 3:17) and in the future took a little pace / heart rate down,
that still endure. No longer did not run up the hills but walking, as
well as inconvenient descents. Drinking points stood, drank and
chatted a few words on the question, and I make jokes.
Cool
contestants were, all living in the ring circling increasingly
contribute. clapped, sisters-mother Vennikas just keep doing "wave"
as I ran back down and cried incentive. If at the beginning of a
still said he would take a slower pace, otherwise you will not reach
the end, then as time goes by I heard the sentences - an incredible,
powerful, unbelievable, etc. ... Super emotion which caused all the
volunteers, the spectators, the other contestants! Thank you, that
helped a lot in achieving this result - I could not just let you
disappointed! : P
So
many wanted to run in the meantime with me, and while I usually
prefer to run alone with his thoughts, or "freedom of thought",
it was at times even this energy. Shorter became the meanwhile with a
round running with Kristjan, entirely 5lap ran to volunteer, who was
bored and wanted to run away. and the last 4.7 km of a small circle
in the dark as well. Let's just say that if any reader doubts the
result, then the people who were on the ground, and saw how it was,
and I no longer doubt in their eyes did not see. rather, sometimes
benevolent pride, a little admiration. Hopefully, they had a desire
to achieve something similar in the future, give them the motivation
and desire!
What
gave you the most on the track, which forced the pace to
keep?
1.Quote the return destination watched that Latvian is not far away. But every once went to the difference between bigger and bigger. However, never could, after all, be sure your force and durability. But the difference between rose and all was ok.
2.Volunters, spectators and especially the other contestants. Organisator P. Vennikas still saying that they are usually talking about running time, distance and weather, but this time I had no other topic than me: D After all I had to do justice to all, is not it!
3.I wanted to finish before dark. P. Vennikas was memorable phrase, that it gets dark around 0:30 ... But well, in fact, began to influence the pace of twilight (sun glasses in the woods was still too dark for you) is already on the penultimate lap. The last lap I had already put the head lamp and glasses to take away. In view of poor eyesight, it was not easy to run and still dark glasses .. Fortunately, the track was dangerous places in the first half and was still a little bit of light but yes in some places still in the dark slowly and even climbed cautiously or walking, so as not to fall off accidentally. In some places stumbled down on all fours. There was still a decent fear that even though time was passing down the runway 15hours - is still enough time? Fortunately, the last 4.7 km circuit was told by going to the passing of time yet 35min. then it was all confident and I could leisurely jog. Saying that, if there will be any trouble now, you should be 15hours. a few minutes later, I went down pretty well, and no longer tried to take advantage of a magic spell :D
1.Quote the return destination watched that Latvian is not far away. But every once went to the difference between bigger and bigger. However, never could, after all, be sure your force and durability. But the difference between rose and all was ok.
2.Volunters, spectators and especially the other contestants. Organisator P. Vennikas still saying that they are usually talking about running time, distance and weather, but this time I had no other topic than me: D After all I had to do justice to all, is not it!
3.I wanted to finish before dark. P. Vennikas was memorable phrase, that it gets dark around 0:30 ... But well, in fact, began to influence the pace of twilight (sun glasses in the woods was still too dark for you) is already on the penultimate lap. The last lap I had already put the head lamp and glasses to take away. In view of poor eyesight, it was not easy to run and still dark glasses .. Fortunately, the track was dangerous places in the first half and was still a little bit of light but yes in some places still in the dark slowly and even climbed cautiously or walking, so as not to fall off accidentally. In some places stumbled down on all fours. There was still a decent fear that even though time was passing down the runway 15hours - is still enough time? Fortunately, the last 4.7 km circuit was told by going to the passing of time yet 35min. then it was all confident and I could leisurely jog. Saying that, if there will be any trouble now, you should be 15hours. a few minutes later, I went down pretty well, and no longer tried to take advantage of a magic spell :D
The
next time I have a severe runway ready in time, and you should come
away with the 14hours. Not, of course, when P.Vennikas bloke proposed
trail longer do go out: D But I am still present and how surprised
his 14:51 time (according to my watch, even 14:50:45), I believe that
I can once again surprise! : P Online was still a lot of energy and
stamina. Well, of course I ran slowly and calmly walking in the
mountains (especially at night), the firm would have the stamina to
finish. So the energy was left over.
Particularly
exactly the data itself runs on're not - until the memory was full,
and, of course, it was not taken into account: D 99km went anyway
even 4:45 pace, and this is the last you saved ... Average HR 127,
Calories spent 10,900. 100km time was about 8:20. 100miles time a
little bit more than 14hours
At
first these were too tight cord running time gave little feel but
unfortunately, the next day I discovered that this place is swollen
and painfull. so far ... both the long-run at every nuance is still
so important. It seems that Victory Day is a major marathon in doubt,
however, as P.Vennikas said - do not spend ourselves these tiny
“village marathons” besides, they're not for you and the rest ...
I have great future in ultras... So, even if not participating, I did
not lose anything. (Leg is still painfull and I did not run there).
Take rest and recover, in order to be on track “Haanja OnFoot100”
during the previous year, and it was my goal to run under 8:03, this
time to raise the stakes - if the snow is not distracting, the time
of 7:50 or faster should be very easy to achieve! do not disclose
their real hopes: P (100km Laulasmaal had suffered a break of about
8:20 and Estonian National record is 7:34)
and some more pics:
Pictures after the end:
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