Running form, speed and how a fast run looks like

Triathlon is like all endurance sport hard. Long distance triathlon is a slow and long fight against fatigue and slower speed. For some (like me) the fatigue start early on the running leg, but for others later. But it will come and it will be painful.

After every Kona you will find a discussion about running speed. Especially this year when the men run slower and the fastest women ran a 2.50 marathon, third fastest overall. But the big question is; can you look at a runner and then tell how fast they are.

Here you have a good collections of running styles and speed. Without knowing the splits, how easy is it to know who will be faster over 42 kilometers. Maybe not everybody should run like a runner, since this is triathlon and not every athlete has a runner to pull out after all the biking?



Looking at the videos, reading all the articles and listening to the broadcast and all the podcasts talking about Kona made me go back to one of the best videos about running in triathlon. Todd Kenyon has pointed out a lot of specific about the run and the potential for more than just one technique.

Back in training, being sick sucks

Finally I am back to light training after being out sick the last two weeks. Being sick is not only hard on the body, but it is hard on the mind also. Training is now a regular part of my day, so not training i a really big break in my daily life. I guess not being able to do something physical, really makes me appreciate the lifestyle I have.



This is how I have been feeling the last two weeks, being in a fog.

This week I will just easy into being active. It is all about getting the body ready to more hours next week. That is always the good thing about training, I will always have next week when everything will be better. I really thing people that work out are chasing the perfect week, and it will always be next week. So next week I will be back.

[caption id="attachment_339" align="alignnone" width="640"] Nothing like a little bit of uphill in training[/caption]

My new coach is: ME

I have now hired the worst and most rude coach ever, myself. Why? Was I unhappy with my old coach? No, I have nothing but good thing to say about coach Tony DeBoom. He is not only a really knowledgeable coach, but he is a good guy. Tony took me from a coach potato to the black t-shirt at Norseman in under two years. And he did it with a lot of time constrains on my side. Best of all, Tony explained why he wanted me to do the different workouts, me made me a smarter athletes.  But for 2014 I do not have a big goal, so I will coach myself.



So what is my plan for this winter?

I have limited of time so I will focus on VO2max training in the week and hopefully some longer rides/run in the weekend. When I know what races I will participate in I can make a more targeted plan. But now my goal is to increase VO2max and then add longer stuff in the spring.

One thing I will do is running hill intervals on the treadmill having this picture in my head. That hill kicked my butt so it is good to use for motivating.

 



 

I will also try to get some swimming instruction. A good swim will always set you up for a good day in triathlon. I will never be a fast swimmer, but I have room for improvements.



But most of all I will have fun. Training is fun. Getting my but kicked in competition is fun. Feeling in shape is a good feeling. And I might even get faster. It is easier now since I have two years of training in the bank.



 

If I had not raced Norseman, I could have bougth............

Triathlon is not cheap, doing Norseman is not cheap, doing Norseman and upgrade all your equipment in one year is absolutely not cheap. Well I did just that, had a coach, new bike, shoes, helmet, travel, rent a bike case, and all other kind of stuff. Was it worth it? YES. But what could I have done with the money if I did not race triathlon?

I am using a budget of $10,000 for this example. Luckily there are a lot of stuff you can buy, but maybe you should not.......;-)

 

Norseman is done, now what?

When your bucket lists just has one race and you have done it, it is time to start thinking about what is next. What do I want to do with my triathlon/sport life in 2014? Should I get some new goals or is it time to just enjoy being active and race for fun?



Why should I have a goal in the first place? A goal not only helps making training more structured, it adds motivation and it simplify the athlete experience by taking out noise. All of that is good, but it can only be as good at the goal itself (God I am getting philosophical here). So the next question is; what is a good goal? Norseman was a good goal for me. That race had several factor of my life incorporated so it was easy to get excited about and motivated for. Now I need to find other races with qualities that are interesting and make the heart rate increase.



So far I am looking into Wildflowers in California, Pacific Crest in Bend Oregon or maybe I should do a triathlon camp with a lot of trading at a nice and challenging place. For 2014 I will not work out more, but I will race happy and enjoy being active. My list is not finished, so right now I do not know what I will do in 2014.

The Norseman 2013 video is out, and I am in it

For Norseman fans the official videos have always been a place to go for motivation when training is hard, the weather is bad and mood is down. Watching the athletes jumping of the ferry, battle the conditions and harvest the reward at the peak of Gaustatoppen can make even the hardest triathlete soft.

The 2013 edition is out and it is great. Even better, I am in it. You can see me at 4.27 of the video entering T2. But do not blink, I am there just for 1 second.

One of my favorite pictures in the video is a aerial shot of the first part of Zombie hill. Damn, it is steep.



So here you have the video.

Norseman 2013: the conclution

I did it, I managed to accomplish my goal; finish at the peak of mount Gaustatoppen and get the black t-shirt. What I also set out to do was to enjoy the journey, and even though it was painful it was also enjoyable. Here you have my wrap up and conclusion of my race experience.

 

Before the race

You can race Norseman, or you can enjoy racing Norseman. I enjoyed racing Norseman, and one important part of it was the days before the race. I enjoyed spending time with my brother and dad. The drive to Eidfjord was nice, spending time in Eidfjord meeting other athletes, support crew, race organizers and take part of the social swim just added to the experience.



The swim

I swam in 1.15 in difficult conditions. I am really happy with that. I managed to not drink and of the salt fjord water, kept my legs still and actually managed to have vertical forearm once in a while. My finish was the best, trying to get up from the water I had a big fall. Even I had to smile. Overall, the swim leg went better than expected and gave me a good start of the day.



The bike leg

I was number 80 after T1 and number 80 after T2. How did that happen? The bike leg was challenging, it was long, steep, windy, rainy, cold, but also beautiful. I used 7.50, not only was that the longest I have ever been on the bike, the 180k is the longest I have ever biked. I manage to focus on myself, I did not use any power meter or bike computer. I was riding with a GPS and used the HR monitor to keep effort down in the last hill. What I am most proud of is that I raced my own race. I did not care if anyone passed me, I knew the biggest enemy was myself, not other athletes.

 









The Run (walk) leg

I got the amazing message that I was number 80 out of T2. I had the black t-shirt in reach, I just had to run a marathon and climb a mountain first. Knowing the fitness level, I knew I had to focus on myself during the run. It had to expect to have several athletes pass me. The first 20k went smooth to be me, I got passed but I was within myself. Then I got hit by my lack of eating and my energy level hit bottom. I can only blame myself. But when I got to the hill I knew I could enjoy the rest. Well, I was tired and the hill was steep and long. But I was walking with my brother and I knew I would get the black t-shirt. The rest of Norseman was more a journey than a race, and I was ok with that. I had a hard time from 32k - 37k, but then we hit the trail and we where joined by my dad. The last 5k are hard, but they went really good. And then I could se the finish and it was all over. The run leg went well, especially taking my fitness level in to consideration.







But I have to remember I had the best ever support team with me and so much support from family and friends. Thank you all