All the right excuses: Bergen Fjellmaraton 2018

A good race is all about the good excuses...

Many "unfortunate" things can happen before and during a 21 km terrain race with 1080 meters of elevation gain. But don't despair! Each of those things can be used as an explanation of not reaching your goal, or to make reaching your goal appear even more impressive. :-)

Bergen is bathing in sunshine and warm weather since the beginning of May. During my 31 years in this city, I cannot remember such a long and continuous period of warm, dry and sunny weather. The winter was unusually cold with excessive amounts of snow, and in early spring I was wondering whether all that snow would disappear early enough to start training for Bergen Fjellmaraton, which took place last Thursday evening. The snow did indeed disappear impressively fast, and the mountains of Bergen have been free of snow and during the entire month of May. So no good excuse there for not being able to train for the race.

In fact, I did get a lot of opportunity to train for the race. The nice and hot weather inspired for mountain running much more than street running. Except for asphalt intervals once a week, all my training was in the terrain involving a lot of uphill during May. But I did of course also have a lot of good excuses all the way! :-)

The sudden loss of form in April: You might remember that I had to take it really really easy during the the whole month of April, after training a bit too intensively in the early spring. But May has been pretty good, although my heart rate has been higher and my speed lower than usual. Concentrating on simply having fun, and never pushing too hard, I ended up doing 250 km distance and 9500 m elevation gain during the month of May, according to Strava.

No previous races in 2018: Last year, when I achieved my PB in Bergen Fjellmaraton, I had already participated in two half marathons earlier that year, in addition to a couple of 10k races, with pretty good results. This year, all I have had so far is my worst 5k and my worst 10k ever, plus a half marathon which I quit after 9k in the beginning of April. All my training since then has been pretty easy, except the intervals, and I was thinking that pushing hard would feel very unfamiliar after such a long time.

My mind elsewhere: Perhaps enjoying life is closely related to mastering challenges all the time, and when new challenges emerge, old ones might loose their importance a little bit. I started a new job on the 1st of May, with responsibility for 150 colleagues and 500 students. I am enjoying it immensely; not a single day is like the previous day, with endless challenges, opportunities, duties and tasks. I notice that my mind is occupied with work related things most of the time, and training and competitions have perhaps come somewhat in the background.

With all these wonderful excuses, I was prepared to take it easy and just have a great time over the mountains on Thursday. In fact, after my PB last year, I was so eager to do an even better time that I had signed up in the race class for this year's race. But thanks to my excuses, I changed to an earlier start so that I could go with most of my friends who have comparable finish times as myself. When, in morning of the race, Annbjørg wrote to me suggesting that we should aim for a really enjoyable experience with 3:30 as the finish time, I felt wonderfully uplifted, and let my shoulders even further down, expecting nothing else than a great hike in the sunshine.

The race day itself had room for even more excuses, and actually some good ones, too!

Lack of sleep: Working long hours, sleeping too little, having been to a party the night before the race, where I was standing the whole evening, blah blah blah, yeah, the usual stuff. 

The heat: Despite what most of my friends think (since I am from "the south"), I actually don't take hot weather that well. I was pretty worried about the sunny and warm evening of the race. But in the end this didn't turn out that bad. And there was a wonderful breeze in the right direction once on top of Ulriken.

Almost drowned at 4 km: Wanted to take a sip of water, while breathing heavily, and got it in the wrong tube. Coughing heavily, I had to stop completely and in fact ask for help from my fellow competitors to hit me on the back. I definitely lost a minute there! Yeah, at least! :-)

Fell and got badly bruised at 16 km:  So happy to have managed to run pretty fast down all the technical parts, just in front of Brushytten, where it is completely flat and on gravel ground I fell badly with high speed. Cramps got my legs immediately, blood started pouring out of my both knees and hands, and many kind people stopped to get me back on my feet. After a quick assessment of the situation and wondering whether I would be able to continue, I decided to try. To my surprise, I was able to get back at normal speed and did not feel any discomfort from the wounds (until after the finish line). I lost at least another minute there. Yeah, right! :-)

Despite all these wonderful excuses, it actually went pretty well the whole thing! It was my most enjoyable Fjellmaraton ever. I felt like I was taking it easy, but the speed was good, and my times at various milestones kept surprising me. And it all went very quickly. I was like, "Oh, already 8 km!?", "Oh, already Rundemanen!?" all the time. I think the low shoulders and the easy start helped a lot for the rest.

Also a lot of fortunate things can happen in a race, and they did. In fact, the reason for the good experience was vastly thanks to wonderful friends! It was as always great to gather at the start line and give each other inspiration, and then gather again at the finish and celebrate together. But the help I got from some of them during the race was just invaluable!

Jan-Tore, Linda, Annbjørg, Vibeke, Cathrine, Ove, Leif, Mette, Solveig: Jan-Tore, the kindest and most enthusiastic guy on earth, is usually a lot faster than me (similar speed to that of Frank). But these days he is struggling with a groin strain and has to take it easy especially downhill. Still I was expecting him to be some 10-15 minutes faster than me, I was really surprised to catch him around half way. After that we kept more or less together all the way to finish, Jan-Tore taking pictures and talking to everybody and entertaining all the time. I cannot describe how uplifting it was to just once in my life be able compete with him. I wish you quick recovery Jan-Tore, but until then let's race together as much as possible! :-D Then there was Linda, also normally faster than me, and as expected she came from behind and passed me around 4-5 km, stopping to take pictures, shouting encouraging words and smiling her dazzling big smile. But then quite unexpectedly, I caught her after a few more km, and then she caught me, and then I caught her, and we went like that all the way to finish. Such surprises gave a sudden surge of energy and instantly everything felt a lot easier. And then the cheering gang: Vibeke at Vikinghytten half way, got an energizing hug, Cathrine and Ove just before the ascent to Rundemanen, got high fives and good pep talk, and then Leif, Mette and Solveig on top of Rundemanen, with cheering words and big smiles. After that only the easy part left!

I finished only two minutes behind my PR from last year. One minute penalty for each of the kilos I have more now than this time last year. There! Yet another excuse which I forgot to mention! :-) And just imagine how it could have gone without the fall, the drinking incident and all the other wonderful excuses! :-D

Another terrain race next Thursday. Jan-Tore, are you in? 

(Photos courtesy of Jan-Tore and Cathrine.)

Working on the uphill form

The Blåman races showed that my uphill form had declined a lot since last year. OK, so I was still in post marathon recovery period, but come on: for the last 11 months I had mainly been street running, most of it flat. When I resumed strength training after a break of about 6 weeks, it became also evident that I had lost quite a bit of strength in my legs.

But all that is going to be fixed now! First of all, fortunately the post marathon fatigue is finally gone and my energy is back! The Blåmann races inspired me to move most of my training to uphill running and walking. During the long training period towards Amsterdam, there were several spectacular mountain hikes during beautiful weekends that I could not join due to the 30+ km runs in our training schedule. I now realize how badly I had really missed the mountains. It feels wonderful to be in the low season and not to have to train towards a particular goal (yet!), so I simply pick the training sessions that I feel like participating, and these days the offered menu contains mainly uphills. 

One of the things I've been wanting to try all the way since last year is the long uphill intervals of Fjellgeitene on Thursdays. They are as long as 8 minutes! And there are six of them! Scary enough just the thought of it. It took me more than a year, and many conversations with and encouragement from Lars the chief goat,  to mentally get ready for these. Finally I tried them this week! Yey! And it was not even that scary! Between the 8 minute intervals are 2 minute breaks. In the breaks, the group jogs downwards. To compensate my slowness compared to the rest, I rather walked uphill during the breaks. In the end this worked out a bit too well; I got further than everybody, and followed Jonathan Albon (!!!) all the way to the top of Rundemanen. Next time, I think I can allow myself to either stop during the breaks or perhaps even slowly walk down.

Fjellgeitene also inspires in a very fun way when it comes to leg strength and plyometric training. I think we can call it the annual winter challenge. Last year, there was the daily toe raises challenge. How many toe raises can you do without a break? You stand on a step with your heels hanging on the outside. You lower yourself slowly, then raise yourself on your toes slowly, and repeat. This year's challenge is rope jumping. How many seconds can you rope jump without a break? It has to be done in a speed of about 100-120 jumps a minute, and the rope has to pass under your feet between every single jump (no double jumping). It is surprisingly tiring! So far my record is 60 seconds, but fortunately the challenge continues until February, so there is still time to improve.

All this is of course not enough to get my leg strength back. As promised, I have returned to my weekly personal training sessions with Ketil, and my goodness it was about time! After the first session I could neither sit down nor get up for several days; my legs were incredibly sore. The good news is that strength comes back pretty quickly. Also the running form is coming back. The best indicator for this is the Hordnes forest runs of Melkesyre every Monday. This course is pretty hilly, with a lot of ups and downs, so even the prescribed easy pace of 6:30 can feel challenging. At least it did two weeks after Amsterdam. It felt like a race. Since then it got better and better, and last Monday it was finally as easy as it should be.

But don't think that I have forgotten all about flat running. I have something new to test out. I will tell you next week :-)

Wuthering heights

Or "gone with the wind"?

Both titles are fitting. Winter came early to Bergen this year, and most of my running has been at wuthering heights during the past couple of weeks. When it comes to my form and my willpower to push myself hard, both seem to have gone with the wind.

It is now four weeks since Amsterdam marathon, and things are slowly getting better, but really really slowly. At least the joy of running, the eagerness to train, and the pleasure of racing and practicing with friends are all back, and I am inexpressibly grateful for it. But I have still not got back the form I had just before Amsterdam. My training volume is much lower, too, both weekly mileage and how often I run. The day after a training session, I don't feel recovered enough, so every second day is a resting day.

The good news is: all this seems to be very normal. I have been a bit disappointed in myself because all my marathon friends seem to be doing much better than me. So I started to search and read about the subject. It turns out that getting back the form one had at the time of the marathon takes around 6 weeks. And that is if one is cautious and builds up the training volume and intensity very slowly, like the reverse of a taper. Because the risk of injury is higher all the way up to 8 weeks after a marathon. So, without knowing it, I have actually been following the recipe to the letter! Things are going forward, and I do have a plan.

As promised, I'm participating in the Blåmanen races, and the practices towards them. The weather has not really been on our side, but I find it easy to motivate myself to participate, because I allow myself to not push myself to the maximum. This is exactly my plan for the winter. Consider it low season. Do not try to impress anybody; just build form. Skip training when things don't feel right. Stay out of injury.  Participate in the coming uphill races, Blåmanen, Whisky run, and Fløyen. They provide the best possible training and wonderful social boost before and after the race.

For the first Blåmanen race last weekend, we woke up to the first snow of the season. "Oh, already on with the spike shoes... " Still I found the race on the snowy ground with a little sun shining between the clouds really pleasurable. Probably a bit too pleasurable, as my time was 2 minutes worse than last year. Of course there was snow and ice this year, which perhaps compensates for some of the lost time. On the other hand my running form was not at its top last year, so I should still have been able to do at least the same time. But hey! Now I have the wonderful excuse that it was still marathon recovery period :-)

The second Blåmanen race yesterday was a little bit worse. The conditions were a lot tougher. Windy, icy, rainy, ... Every step seemed to drag the energy of a kilometer out of me. At a few points I was so angry at the ground conditions and the wind that I shouted a few swear words. I think I managed to push a bit harder this time, but still I ended up walking more than I was planning to. On the other hand, on these steep hills, I am not sure that running is always faster than walking. I was happy at the end to see that I had exactly the same time as last year. Although the course is a bit flatter this year, the ground conditions weigh perhaps 3-4 minutes.

The final part of my plan for the winter is to go back to proper strength training. I really like weights, but for some reason I haven't found it easy to make time for this kind of training recently. So I have now signed up for weekly PT sessions with Ketil again, starting this coming week! I am really looking forward to them, and I know that he will very quickly bring back my motivation to become strong again.

Only two more weeks to tiptop shape! :-)

Post-marathon limbo

Ain't no mountain high enough...

The state of mind I've been in since Amsterdam marathon two weeks ago, is mildly put, interesting. I had promised myself during the long training period towards the marathon that I would take a good rest of at least two weeks afterwards. I was really looking forward to the rest, but I have perhaps been a bit surprised about how well I embraced it and felt like I didn't want it to end.

The first week of the rest was wonderful. We took a few days off and went to Spain, and it did me really good. Lots of good food and a little too much wine, in particular no running what so ever. Just a short swim one day, and otherwise slow walking mainly for sightseeing. When I saw runners on the beach, I was so happy that I didn't have to run. First alarm bell: "have to"??? I realized the last phases of the marathon training, combined with the worries about injuries, had felt more like something I had to do rather than something I wanted to do.

After coming home I was expecting the will to run to come back quickly, but it did not happen. On the contrary, I have been feeling pretty tired all the time. This past week, I found it hard to get up in the mornings, and felt completely finished in the evenings. A couple of planned (short and slow!) running sessions got canceled because I simply didn't feel up to it. I had good evidence that I did not have to push to get started again before my body felt ready. It is written all over the place that a body needs 2-3 weeks of rest (possibly with some easy training sessions) after a marathon. Although everything feels good, running 42 km makes a lot of small damages to the skeleton, muscles, and tendons. Going back to regular training before the body has had time to repair all these small damages, can result in serious injury. So I was happy to just enjoy the couch a few more days.

But as days passed, I was a bit worried that the will to run did not come back. I was expecting that I would have to limit myself compared how much I wanted to run, but quite the opposite happened. What was happening? Had the marathon taken away my will to run and train? The first Blåmanen race is only a little more than a week away, and I felt like I should get going, albeit easily, if I would have a chance at that. But I couldn't even find motivation to join that race. What? The most wonderful time of the year!? What happened to all that??? "Come on, how can anything like that ever compare to a marathon?" Aha, so that's it? Having completed such a goal that I have been working towards for so long, makes everything else lose importance? Feeling a little high on ourselves, are we? Hmm... not good.

Thursday evening, finally Frank pushed me to go for a run and then some strength training. It didn't feel good at all. I had been very happy about how my legs, tendons, hips and hamstrings felt so good after the race. But as soon as I started running, although extremely slowly, everything felt painful. Nothing felt right. I even discovered that I have an aching shoulder! After the terribly slow run we went for some strength training, and also there I found it difficult to push. I did not dare to strength train the two weeks before the race, so now it felt like I had lost all my muscles. A little bit of this, and a little bit of that, and I was done. Back home, back to the couch.

As bad as the Thursday session felt, I think it was the right thing to do. Already the day after I was feeling a lot better. Tried strength training again, and felt much stronger and infinitely more motivated. Then, yesterday I joined the Melkesyre Saturday uphill intervals. And that turned out to be exactly what I needed and I think it came exactly at the right moment. During the weeks before the race, I could not join these sessions since there was always some long run during the weekends. So I had really missed it and missed being with all my friends. This session gave me a surprisingly quick shift of mind. Before we started I was telling people that I would not run Blåmanen 1, but afterwards I felt pretty confident that I would. I even started to talk about Berlin marathon on the way down. Fortunately my more sensible friends quickly talked me out of it. And fortunately, there is already a quite hairy plan for 2017.

But first Frank and I need to buy new bikes...

Triple triumph - Blåmanen race 3

Yes yes yes! Sometimes everything goes better than expected!

Blåmanen race 3 was yesterday. A bit sad that it's all over for this year. I have heard this from several people this past week - we should have Blåmanen races all the way to Christmas! Yesterday's race was perfect in all ways, in fact in more ways than I could have expected or even dared to hope for. Just an hour before the race I was not sure that I would be able to participate, but then everything worked out in the best possible way.

On Wednesday during a test run of the third race together with Fjellgeitene, I suddenly felt a sharp pain in my ankle. It was so painful that I decided to stop and simply walk back, not to risk any injury. And then started of course several days with worries and wondering about whether I should participate in yesterday's race or not. I have a few long distance running goals for 2016; was it worth risking a long period without being able to run again, just for a single race? On the other hand, I had this kind of sharp pain at the exact same spot once before, and then after a couple of days everything was fine.

What would life be without the caring, compassion and advice of good friends? I discussed the matter with many people. Several of my friends who have had long time trouble with their achilles tendon advised me the be cautious. And a long term achilles injury is exactly what I am most afraid of. But my trainer Ketil and my friend Irene, who is a physiotherapist, concluded from the description that it is probably not the achilles, and as long as it is not painful I should simply participate in the race. Yesterday morning I had still not made up my mind. My plan was to warm up with my proper asphalt running shoes, and then decide depending on how everything felt. I used kinesiology tape on my heel after watching some youtube videos on how to apply it, and during the warm up I had no pain what so ever. At the end it was when talking to my friend Roger just before the race that I made up my mind. He said "that's not the achilles, that's just some simple ankle pain. I get it sometimes, too, and then the day after it's gone". Yes! Exactly my experience, so I decided to race. And it all went so well!

Thanks to breaking the practice on Wednesday, and not running anymore until yesterday, my legs were completely rested. This last course of the Blåmanen races is my favorite. It is also the one I know the best, as I practiced it twice last year before the race, and went there several times again after the race.  The weather was beautiful! Big sun from a cloudless sky. And cold enough for all the mud to have frozen to give a steady, albeit pretty slippery here and there, surface to run on. I used my shoes with spikes and they worked perfectly.

So many heroes yesterday! I got so much help all the way up; it was simply heavenly! On the first flat part I was running with Cathrine and Tone, and we were laughing all the way. On the Fløyen turns, in fact all the way up to Fjellhytten I had the company of Hans Erik. Just like last year! So reassuring to have the same feeling as last year, where this was the race I did the best. This is our course, Hans Erik! Just before we reached Fløyen, we met many of our Melkesyre friends who were doing the regular Saturday intervals. They stopped and cheered vigorously. And then came Bjarne, as always in the middle of the steepest hill! I was so happy to see him, and he kept me company during the worst part. Just at Fjellhytten, Jan Erik was cheering and taking photos. And from Fjellhytten and all the way to finish I had the company Aldona who was just in front of me. I cannot describe how great it feels to be surrounded with all this goodness and kindness. Thank you so much everybody, I owe you all big time!

The best part was that I felt no pain whatsoever in my ankle (and of course my hamstring injury was completely forgotten for the time being), so I was exceptionally happy, cheerful, and not the least grateful all the way. The sun was shining brightly all the time, I found myself smiling all the way, especially towards the end when I knew that I would actually be able to finish without having to stop or slow down due to pain. And then my finish time.... 57 minutes!!! OK, still one minute worse than last year, but one minute better than last week's race, which is for most people a faster race. Last year, I had exactly the same time on both races, 56 minutes. This year, 58 on the last and 57 on this one. So in a sense I did better than last year, given the circumstances.

I feel that I am the luckiest person in the whole world!

Not quite there yet - Blåmanen race 2

Things take time...

Blåmanen race number 2 was yesterday. As fun as always; I just love these races! But it is time to realize that I am far behind in my running form compared to last year at this time. OK, so it should perhaps not come as such a big surprise. I have, after all, just started running again, and the longest I have run since January is about 12 km. Last year at this time I had completed three half marathons within the last six months... Well, at least I have been able to keep my uphill form; I cannot describe how happy I am for this year's record at Stoltzekleiven. That is in fact my only registered accomplishment of 2015, so it saves the year. Although I participated in a lot of uphill races this fall, they all involved (for me) fast walking and not running. And that is the clue. I have lost a lot of speed when it comes to running, and it is taking me time to get it back.

Last year I completed the Blåmanen race 2 i 56 minutes, and I did not even push it. This year; 58 minutes... I probably did not push it as much as I should this time, either. I had a good feeling throughout the race, and was not that exhausted at the end. I also saw afterwards that my heart rate did not go as much up this time as the first race last week. So I could, and probably should, have pushed a bit harder. Or perhaps not. Who knows?  I am still in recovery, and perhaps I am avoiding to reverse the healing of my injury this way. By pushing not too hard. I don't know. What I do know is that I should focus on the positive.

I am extremely happy for:

1. I can run again!!!! I can run almost as much as I want. And I know that my form will come back; I just need to work hard and give it time. The most important thing is that my injury seems to be getting better and better all the time. Just a couple of months ago, I was not at all sure that I could ever run as I wanted again. I now start believing that I can. And I am extremely grateful for that.
2.  I am participating and having incredible fun at various races. And I get so much compassion and encouragement from my friends. One of yesterday's heroes is Ove. At the beginning of the uphills I was having a hard time, and he kept talking to me all the way; gave encouragement exactly where I needed it. It felt easier and easier as I got used to the pace. And Bjarne with his camera in the middle of the course, taking pictures, cheering, giving advice... I was actually looking forward to seeing him and wondering where he would pop up, and that thought helped keep me going. And then Patricia and Solveig handing out drinks and cheering just before the last hill, and Christian and Åshild at the finish. Thanks so much guys! And Roger when he came to finish; always a caring clap on the shoulder. I feel the luckiest in the world to be surrounded with these people.
3.  There are so many fun things going on throughout the winter. On Wednesday I participated in a test run of yesterday's race with Fjellgeitene. These guys are amazing. I now finally dare calling myself a fjellgeit (mountain goat), too. When registering for races it will be now my standard to write "Varegg/Melkesyre/Fjellgeitene". There will be a test run of the last Blåmanen race the coming week, and then the race itself, and then more races, and training for them. Looking forward to all of that! I also have some long term goals, which I will tell you about in due time. In the meanwhile, I tell myself:

The most wonderful time of the year: Blåmanen race 1

One down, two to go!

The Blåmanen races are on! Yesterday was the first one of this year's three races. I came home from Paris Friday evening, and I was very tired after a week with early mornings, long days at work, and little sleep. Still yesterday morning I felt very ready for the race. I also felt very happy and excited because I knew that I would meet many of my friends whom I haven't seen for a few weeks. This race series offers one of the most fun race experience ever. I think it is because I seem to know about 80% of the participants. It is like a playground!

I had a test run with Frank a few weeks ago, which I completed in 1 h 04 min, and yesterday my goal was to go below 1 hour. Unfortunately, it did not work. I completed in just over the hour. Although I have been running and trying to push myself in Paris, I haven't had uphill training for the last three weeks. I went with really high heart rate throughout the race, and was pretty exhausted in the end, so at least I think I pushed as much as I could. Although slightly disappointed about the time, I am so happy about so many things around this race. For the first time in a long long while, I did not feel any pain in my thigh or butt while racing, and it was only my breath that was limiting me; not at all my legs.

Frank and I arrived the start well ahead of time. We had both decided to start individually before the elites, Frank a little later than me. We were extremely lucky with the weather, which was sunny between heavy showers the night before and the following afternoon. After getting our tags for timing, saying hello to our friends, and warming up a little, it was time to start. I was chatting with people and missed my friends who started a couple of minutes before me, so I was alone most of the time. The track until Sandvikspilen was extremely muddy. In the beginning I was trying to jump from stone to stone, but in the end I did not care anymore where I stepped. Sometimes I was down into the mud up to my knees, which was fine except that I was afraid to lose my shoes a couple of times. As I was getting close to Sandvikspilen, which is the end of the steepest part, I was feeling pretty tired. Then I heard the voices of friends who were cheering and taking pictures. It was wonderful to have Bjarne, Helge, and Cathrine there at the top! They made sure that I kept going at a moment when I wanted most just to stop, or at least slow down.

As usual, all the time I was wondering whether I had started too hard. Compared to our test run, I gained a minute until Sandviksbatteriet, another minute until Sandvikspilen, another minute until Brushytten, and finally another minute until the end, so I seem to have run pretty evenly. I was hoping to be significantly better at the race than at the test, since I had significantly lower heart rate at the test, but I had forgotten all about the backpack... I did not have a backpack at the test, while at the race a backpack of at least 1.5 kg is compulsory. I must remember to train with a backpack (or lose 1.5 kg until next Saturday!). Since this was the first time I did Blåmanen race number 1, I have no previous recorded time. So at least I can hope for an improvement next year. In the meanwhile I am really curious to see whether I will be able to improve my time in the next two races, compared to last year. Already looking forward to next Saturday!

Thank you Varegg!!!

Getting ready for the Blåmanen races again

It is soon time for the annual three races up to Mount Blåmanen in Bergen!

Last year the Blåmanen races gradually grew on me. I could not participate in the first one due to travel, I participated in the second one mainly for practice, and I really raced in the third one. The experience was so great that this year I actually planned my travels so that I can participate in all three Blåmanen races. I’m coming home the day before the first race, and leaving again two days after the last one!

Three races; three different courses. Thanks to them I learned great new “hidden” paths on my everyday mountains. And learning never ends; last week it was time to check out the course of the first race. I have never done that one, and since I will be on travel until the race, Frank and I did a test run of it on Friday. But first we had a stroll last Monday to learn the part of the course from Fjellveien via Sandviksbatteriet to Sandvikspilen.

Easier said than done! The stroll ended up taking a couple of hours, because we spent a lot of time trying to find the correct path and eventually enjoying the views.

The start is easy: from “The lady” just above Varegg club house, it goes left and down on Fjellveien, passes the start of Stoltzekleiven and the “BKK building”, shortly after which it takes off to right and into terrain. For a while it all seemed pretty straight forward, but then we started to go back and forth several times and just ended up hitting inaccessible huge rocks. We had read the description and we had studied the map, but in the end we had to ask a nice lady whether we could follow her to Sandviksbatteriet. It turns out that you have to turn left at a point that does not at all look like the continuation of the path. Why are the more established looking parts of the path there when they lead to nowhere??

After feeling pretty stupid for a while, we were soon taken aback by the beauty of the path and the nice views that it offers. From Sandviskbatteriet it was easy to follow the path to Sandvikspilen and the top of Stoltzekleiven. We just went back down via Skredderdalen, but the course of the race continues to Brushytten on the main gravel path, and then on the asphalt road up to Blåmanen.

For the test run of Friday my plan was moderate pace and moderate heart rate. It went easier and faster than expected, although the path until Sandvikspilen was pretty wet and muddy: 15 minutes to Sandviksbatteriet, 35 minutes to Sandvikspilen, 55 minutes to Brushytten, and finally 1:04 to the top. I feel ready!

I really like the course of this first race; I think it fits me well, as it requires quite a bit of climbing on steep uphills and not just running on moderate uphills. In that respect the second race is the worst for me, I think, as it does not involve steep terrain parts. My favorite, though, is and will always be the third one. I cannot forget how surprised I was by the secret character of the path from Skomakerdiket up to Fjellhytten, almost a bit scary at first, and that was the one I actually trained for and did well at. It was one of my best race experiences ever.

See your city from a new angle; join a race!

Finally heading for the mountains again

I have mentioned earlier that I have grown more and more fond of uphill and trail running. Now that the snow is slowly disappearing from the mountains around Bergen, and the evenings are light, new opportunities for wonderful trail running adventures open.

Until Bergen Fjellmaraton last June, the only long enough proper running trail I knew was the plateau between Ulriken and Fløyen mountains, which is called Vidden. However, often you want to be able to do a round trip so that you end up where you started. In this respect the closely connected Fløyen, Blåmanen, Rundemanen mountains (they actually rather form one single big mountain) are perfect. Before, I only knew the most basic paths in this area, and most mainstream paths are covered with quite hard packed gravel, so they do not really count as proper trails. The last part of Bergen Fjellmaraton from Rundemanen to finish contained many paths I had never been to that are really really wonderful. During last fall I also discovered many new paths thanks to the Blåmanen races. I have now started to combine several of these paths to make extremely pleasant long enough trail running courses. Let me describe one for you:

Start at the beginning of Fjellveien (close to Restaurant Bellevue) with a slow warm up run until the starting point of Stoltzekleiven. After this pleasant warm up, do the Stoltzekleiven as fast as you can. Take a short (and absolutely necessary!) break at the top.

From there continue up until the lake and then take to right.

At the first junction take to right again, towards Skredderdalen, but don't go down Skredderdalen. Instead, continue upwards towards Fløyen and arrive at Åsebu. Take to right and run around Åsebu until you hit the main path again.

On the main path, run down towards Fløyen until the last big (and steep) right turn before Fløyen. Take to left in the middle of the turn towards Fjellhytten (there is a sign there pointing to Skomakerdiket). Once you reach Skomakerdiket, continue on the upper side of the lake towards Fjellhytten (now the sign says Fjellhytten). Follow the signs to Fjellhytten until you reach it. Either continue on the backside straight ahead or take a short break to enjoy the view and then continue.

Where you want to end up is Rundemansveien. This trail, from the main Fløyen path until the main Rundemanen path is truly beautiful. Once you reach Rundemansveien turn left to go to Brushytten and then follow the main path back. I took to left to Skomakerdiket before reaching Fløyen, and then took to left again to go towards Svartediket/Isdalen.

 

This left path to Svartediket is quite pretty;  it is slightly downhill in the beginning, and you have a beautiful view of the city all the way. Then it goes steeply down to Svartediket.

 

Instead of going all the way to Svartediket, take the streets towards the city at the first opportunity to get back to exactly where you started.

The described course (you can find its gps details here) turned out to be exactly 14 km, however it can be made much longer as you wish. Once the snow is completely gone, I plan to take right at Rundemansveien and go to Blåmanen and then to Rundemanen and then down. Another opportunity is to go directly to Rundemanen taking to right in the middle of Rundemansveien, up a steep hill (this was a part of the Bergen Fjellmaraton which I really enjoyed) and then going to Blåmanen on the way back from Rundemanen. Further down, you can add another round at Åsebu. Other options include going straight ahead or to left from the top of Stoltzekleiven to reach Kvitebjørnen via Ankerhytten or via Munkebotn, and then go to Rundemanen. The possibilities are quite endless, and contain many parts I still have never tried yet.

I will get back to you with more suggestions as I try out new combinations!

GPS sports watch functions - what and how to use?

GPS sports watches offer so many options on what to display during training and competition. But what to choose during various kinds of activities?

I have a Garmin Forerunner 410 which is already a few years old.  On my watch I can have four displays between which I can switch with the tap of a finger. On each display I can show up to three things, where one is displayed big and the other two small. Until the summer of 2014, I used only one of the displays, and on this I always had in the big field the total elapsed time since start. In the two little fields underneath, I had current speed (km/hour) and total distance since start. Nowadays, depending on what kind of training or competition I am doing, I use different functions.

As I was used to knowing my current speed due to a lot of running on the treadmill at Barry's Bootcamp, I used the current speed function a lot before, but nowadays I prefer to watch my pace (minutes/km) rather than my speed. Since, like many women, I find the heart rate belt uncomfortable, I did not use it much before. But after I took a fitness test last August, I use the belt and the heart rate function every single time. Here are a few examples of what I like to display and watch during what kind of activity:

Uphill intervals with Melkesyre: I display "lap time" in the big field in one of the displays, and "heart rate" in the big field in one of the other displays.  Since during these intervals we run simply as fast as we can, I do not see the point in watching the speed, but I like to see my heart rate every now and then to make sure that I reach the same maximum HR at every interval. The advantage with lap time is that whenever I push the button a new lap starts, and thus I know exactly when every interval and every break starts and ends. I push restart as soon as I hear the run command, and I push lap stop as soon as I hear the stop command. I don't care so much what the little fields display, since they are anyway too small to see during such an intensive training.

Stoltzekleiven: I simply watch one display and it shows the total elapsed time. The course is so short and intensive that for me it is not possible to keep track of anything else.

5 km race: I display "pace" in the big field. My goal is to manage this particular course under 25 minutes, and I know that I should then have below 5:00 in average pace. Until now I have been displaying current pace, but at the next race I plan to display average pace. In one of the small fields I display the elapsed distance and in the other the total elapsed time. However, I must admit that during such fast races the small fields are not so easy to see.

Uphill races, like Blåmanen races, Fløyenkarusellen: In one display, I have the total elapsed time in the big field. In the small fields of the same display I have the distance and the elevation. Since these races are not as fast (for me) as flat races, it is possible to follow even the small fields. In another display I have the heart rate in the big field. Speed and pace are not so relevant for me in uphill races, as they normally apply to flat running, whereas in these kind of races there is even quite a bit of walking every now and then.

Longer lasting uphill races, like Skåla Opp and Fjellmaraton: During these two races I had exactly the same displays as the uphill races above, but these two races took place before I started paying attention to the heart rate. During longer races (more than 1 hour) paying attention to heart rate becomes really important, so that one does not go above the lactate threshold too early. In the future I will try to more actively pay attention to the heart rate during longer runs.

Long distance races, like half marathons: In one display I have pace in the big field, and total time and total distance in the two small fields. In another display I have heart rate in the big field, and the average speed and average pace in the small fields. Normally, during such a race (or training for such a race) I have a goal time, which prescribes a goal pace, which I like to follow.  At the last half marathon I participated, I also made a pace wrist band which showed what my total time should be after every km, and I could compare this to my watch.

Training: Normally "heart rate" and "pace" are the most important information during training, depending on what the goal is. Especially for restitution training, watching the heart rate is of utmost importance, to make sure that it goes slow enough. Also for harder training where the goal is to improve the form, watching the heart rate is important, this time to make sure that the heart rate is high enough. For longer runs where the goal is to keep a slow or moderate pace, watching the pace is a very good way to stay in control.

And of course every now and then I just go with the feeling without ever looking at the watch. But I always wear it and start it so everything is recorded. I upload every run to Garmin Connect so that I have everything gathered there, and I can share it with my connections who also have Garmin gear. Recently I also started to use Strava so that I can connect with friends who do not have Garmin gear.

My next watch will be one I can use during swimming, too!