2011: English guy, 27 years, living in Karlskoga.
2012: English guy, 28 years, living in Granada, Spain
2013: English guy, 29 years, living in Indonesia/Malaysia
2014: English guy, 30 years, living in Granada, Spain
Målsättning:
2014 TARGETS:
Spent 6 weeks in Nepal close to Annapurna before moving back to Europe mid 2013. Now find it much easier to do races and train consistently in a good climate. Entered a series of 15 races and will hopefully compete in 10 of them mostly 10km-15km road races with 3 half marathons. Also target to do 3 marathons and 6 half marathons along with several trail ultra marathons and British 100km championships. Would be really nice to find a 6 hour races also and race again in Sweden and Norway. (Written on 25th feb)
Marathon: 2:22
Half Marathon: 67
100km: 6:50
6 hours: 80k if I can find a race
Veleta: 4:05
10km: 30:30
5km: 14:45
How to do?
1. Focus on injury proofing body with diet and strength routine.
2. Continue with 1-2 speed sessions per week
3. Focus on long run.
4. Write and stick to training plan short/medium and long term.
5. Continue with main run during the day not at night when tired.
6. Keep track of training times and sessions to analyse results.
Actual races done:
Feb 3rd: Torremolinos Media Maraton 70:18, 3rd place
Feb 23rd: Maraton de Sevilla: 2:24:36, 18th place
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2013 TARGETS:
Difficult to state targets when living in SE Asia. Tough to find races but will know more in the next few weeks on exact country location for the next 6 months.
Targets:
Marathon: 2:30 - Didn't do one
Half Marathon: 69 mins - achieved 71:30 in Media Maraton de Granada
6 hour: 80k - Didn't do one
Subida al pico Veleta: 4:05 - Died at half way, managed 4:30 for 8th again
10k: 31mins - Didn't do one
5k: 15mins - Didn't do one
How to do that? Focus more on quality in training. Building/built endurance over the winter. Start factoring in more speed/interval sessions. Target is to run 5500km which is around 106km per week. Found it easy to get to 120-125 over Christmas because of working less/more flexible hours. Hopefully continue at good levels and of course stay focused on injury proofing/avoiding injuries.
Actual races done:
Media Maraton de Granada 71:30, 4th place (disq. for non-federated)
Subida al pico veleta 50km: 4:29:21, 8th place
Ultimate Frontera 85km: 7:04, 1st place
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2012 Targets:
5km - 15:00 - did 15.41 split during a 10km
10km - 31:30 (31.59 so far at Armia 10km)
HM - 1:12 - Almost done: 72:04
Marathon - 2:40 (Done 2:37:00 at Seville)
50k - 3:20 - NOT RACED FLAT 50K
did 4:17 for Subida al pico Veleta (30mins improvement on 2011, and could go faster in 2013)
100k - 7:30 - NOT RACED
6 hours - 80k - NOT RACED
2012 STATS:
TOTAL: 3903,4 km
HOURS: 292:19:05
AVE PACE: 4,31 min/km
NUMBER OF RUNS: 323 st
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2011: 3.00hrs for marathon: NOT DONE
(1.21.41 for Goteborg HM, 1.15.24 Stockholm HM, Å-stadsloppet 1:14:43)
2011: 9 hours 100km race - NOT DONE
2011: 60km for 6 hours: DONE 66.66KM Ringerike Ultra Festival, Oslo, Ultima Frontera 54km Mountain Race 4:28:10
2011: Over 200km for 24 hour race . NOT DONE
Subida al pico veleta 50km: Under 5 hours : DONE 4:47:06
2011: Karlslundsloppet 10k 33.26
