Workout Week 26.05–1.06.2014

Workout Week on igal pühapäeval ilmuv postitus, mis võtab kokku minu nädala treeningud.

26.05-1.06.2014

Esimene täispikk eestikeelne postitus. Loodan, et meeldib. 🙂

Esmaspäevane Jooks Jõud Venitus koosnes veidi pikemast jooksust ja lühikesest venitusest. Käisime seekord Ihaste pool, jooksime laupäevaseid Olümpiajooksu radasid. Esimesed kilomeetrid möödusid grupiga koos, siis läksid aga kiiremad oma teed ja meie Kertuga jooksime üpris aeglases tempos (6:40 min per km) umbes 11,5K ehk 1 tund ja 15 minutit. Ilm polnud hullumeelselt palav ja vaatamata kahtlaste onude kahtlastele kommentaaridele möödus 75 minutit nagu linnutiivul (aitäh, Kertu!) ja oli väga meeldiv trenn. Mõlemas sääres oli küll veidi pinget ja raskust laupäevasest võistlusest, aga valu vigastatud vasakus jalas otseselt seekord puudus. Seegi hea!

MyFitnessis oma TYSKi särgiga Elariga grittimas

Olin terve kevadsemestri lubanud Elarile, et lähen temaga ükskord GRITi tegema. Kuna semester on praktiliselt läbi, siis pidi ju lõpuks lubadust täitma. Olukord polnud muidugi ideaalne, arvestades kõike seda, mis mind veel nädala jooksul ees ootas, ja seda, et mu jalg polnud 100% korras. Teisipäeva õhtul olin siiski Lõunakeskuse MyFitnessis grittimas. Oli lühike, ent intensiivne ja äge trenn. Britta on mega treener! Kuna ma väga kartsin oma jala pärast (burpeed, hüppega väljaasted ja muud hüpped ehk koormus just nimelt hüppeliigele ja säärele), siis enamiku hüpete asemel tegin alternatiivset versiooni, mis jalale on vähem koormav. Aga kesklinnast koju jalutades ja (õnneks vaid) kerget valu ja pinget tundes 😦 olin enda peale pahane küll. Milline loll läheb 2,5 nädalat enne kõige tähtsamat võistlust sellisesse raskesse trenni oma jalga lõhkuma?! Margit, vot milline loll. Oleks ise tahtnud endale selle otsuse eest kerepeale anda…

Ei läinud just kaua aega, kui pidin oma teisipäevaseid otsuseid kibedalt kahetsema. Kolmapäevases Jooks Jõud Venituses oli kavas 40 minutit jooksu, jooksuharjutused ja siis “ümbrikud” ehk kiiremad lõigud staadionimurul diagonaalis. Minu jooksutrenn lõppes 40 minuti ÜLIaeglase (6:49 min per km) jooksu järel, kui olin niigi 30 minutit kergema valuga vigastatud sääres ringi jooksnud. Õnneks Kertu ja Kristina hoidsid muremõtted eemal… Pärast seda jäid teised staadionile ja mina läksin TYSKi jalga jääkülma veega jahutama ja kerelihaseid treenima. Hiljem teised liitusid: tegime planke, keretõsteid ja harjutusi topispallidega. Kõhulihased andsid õhtul rullides tunda küll, lisaks ka jalad eelmise päeva GRITist. Oli selge, et sellel nädalal ma rohkem jooksurajale ei saa.

Neljapäeval oli Elari BodyPumpi litsentsi jaoks filmimine. Mul pole ikka mitu aastat nii hullumeelselt tihedat hommikut olnud, loe rohkem Elari postitusest (võib-olla saad ka kõhutäie naerda). 😀 Jõudsime umbes miljon korda närvi minna ja enne filmimist umbes kümme korda rohkem probleeme ära lahendada. No närvid olid totaalselt läbi, kui kell 12 trenn lõpuks algas. Pärast 3 soojenduslugu 😀 saime asja tehtud, aga siis selgus, et telefon, millega filmisime, otsustas pärast 12 minutit pillid kotti panna ja seega peame kogu asja varsti uuesti läbi tegema. Ohjah, oli meeletult väsitav päev, juba pärastlõunaks olin omadega läbi ja õhtul Ida-Virumaale sõites tukkusin terve tee. 😀 Jalg andis ka veidi tunda.

See nädal sai vist rohkem MyFitnessis trenni tehtud kui koduklubs TYSKis. Reetur. 😀

 

Vähemalt tiim oli meil supervahva 🙂

Reede hommikul ärkasin väga hilja, magasin kokku 11 tundi kordagi ärkamata. Vanematekodus on uni alati eriliselt mõnus… Peale hommikusööki istusin ratta selga ja väntasin ligikaudu 1 tund ja 45 minutit, kokku 44 km. Pankrannikul sõita on alati lihtsalt suurepärane. Need vaated… lihtsalt täielik ratturi paradiis. 🙂 Hiljem käisin veel rattaga linnas ka. Sai palju energiat põletatud sellel päeval.

Laupäev oli võistluseelne puhkepäev. Käisin hoopis kohalikku jooksuvõistlust pildistamas, pakkisin rattaralliks asju kokku, tegin süüa ja õhtu lõppes korralikku saunatamisega. Ainult vaimu ei jõudnud kuidagi valmis panna…

Pühapäeval osalesin Tartu 33. Rattarallil. Aeg alla 3 tunni sai saavutatud, oli megaäge võistlus! Jalgrattasõit hakkab iga päevaga aina enam meeldima. Pikem kokkuvõte järgmise nädala esimesel poolel. 🙂

Õnnelikult finišis 🙂

 

 Kokku: 13 ja pool tundi liikumist

26.05-1.06.14

5 tundi 30 minutit jalgrattasõitu

3 tundi rullimist

2 tundi 15 minutit lihatrenni

2 tundi jooksu

1 tund kõndimist 

 

Väga jalgrattakeskne nädal, tervelt 130 kilomeetrit ratta seljas. Mulle täitsa meeldib see. 🙂 Joosta sain piinlikult vähe, oleks soovinud tunduvalt enam jooksurajal olla, aga kuna vigastus taaskord kummitab mind, siis pean jalga hoidma ja väga targalt tegutsema. Loodetavasti olen poolmaratoni ajaks piisavalt paranenud.

Tänane rattaralli jääbki mu viimaseks pikaks trenniks enne 21,1 km. Eks veidi siiski hirmutab teadmine, et viimati jooksin pikemat otsa 28. aprillil (16 km) ning rohkem selliseid distantse läbi teha saanud pole. Selle võrra saab siis Narvas põnevam olema. 2 järgneva nädala jooksul peaks hakkama vaikselt nüüd koormust vähendama. Järgmine nädal tuleb üpris tavaline, ülejärgmise peaks paremini ette planeerima. 

Poolmaraton Narvas toimub tänase seisuga juba vähem kui 2 nädala pärast. Ma ei suuda seda lihtsalt ära oodata! 🙂

Tartu Olümpiajooks 2014 10K

The night before the race my sleep quality was terrible: I woke up a lot, saw weird dreams and didn’t feel well rested in the morning at all. Was it the heat or nerves (that didn’t bother me the night before at all, I was calm), I don’t know. Most likely it was the heat because my dorm room is like a sauna when the weather warms up (but especially in the mornings because of the sun).

Anyway, my morning started around 7.30. I measured my heart rate, sitting down and doing nothing. 80. 80!!! This was so not good. Usually it’s around 50–60. This was not a good sign at all. Well, what can you do. I just started to get ready and made breakfast: oatmeal porridge (no oat bran!) with banana and 2 small slices of rye bread with a little cheese. Nothing that has too much fat or fiber to stay clear of any stomach issues during the race (or that’s what I thought…). I also created a new playlist with even more motivating music. The original goal was to get a time under 55 minutes but considering the heatwave we had, that goal was unreal.

Around 10.45 AM I left the house and was at TYSK by 11. I got my starting number (58) from the first box there and felt a little VIP. 😀 Then I immediately met some training friends and soon we started to warm up indoors. We ran for 10 minutes and then did some stretches and sprints. I was already sweaty. A quick visit to the toilet, last sips of water and we were ready to get to our elite starting corridor (to feel VIP again). There were literally 1300 people behind us as we started. No getting pass anyone, just start and run. Nice!

Just before the start
Just before the start

Or was it? Starting in elite totally made me go with the flow and that was the worst decision. The first kilometre pace was 4:46 min per km. I HAVE NEVER RUN THAT FAST. Let alone in seriously hot weather (around 30 degrees Celsius and sunny). And not in a 3K race but while racing 10K. Starting too fast had its revenge on me. Keep reading.

First km was a mistake. I walked for a lot during km-s 4-7. When Kaisa joined me, my speed went up again.
First km was a mistake. I walked for a lot during km-s 4-7. When Kaisa joined me from the 8th km, my speed went up again.

From the 2nd kilometre I started to feel side ache in my the left side of my lower belly. What the…? I had a normal race day breakfast and had 4 hours to digest it. The side ache didn’t go away the whole race. Instead, the other side started to hurt as well. For some time I just ran holding both sides of my stomach. It helped a little but I was still in pain.

And it was HOT. I was waiting for the drinking point all the time. The first one was on 3,5K. Drank water and sports drink, poured some water on me. Kept going.

But my heart rate was through the roof! I felt like I was going to collapse. So instead of pushing forward, I started to… WALK. I have never (!) walked during a race ever. Well, there’s a first time for everything. I walked for some time and then a stranger greeted me with a pat on the shoulder and a smile. If you were a blog reader, thank you! You helped me. 🙂 I started to run slowly again. 

I met around 20+ friends on the track. Most of them passed me but that’s OK. I was still encouraged and motivated from seeing them. Liis, Elari, Marin, my running group friends… How come a large proportion of my friends are runners? 😉

Came the second drinking point on 5,5K. Drank even more water and sports drink and poured water on the back and front of my shirt. I was so overheated. And since my heart rate was really high (unfortunately I don’t have a heart rate monitor watch…), I couldn’t drink right away, I needed to wait some time before I could swallow anything.

Photo by K. Parksepp
Photo by K. Parksepp

I had the toughest time from 5,5–7K. I walked a lot and felt very disappointed and sad. I was already picturing myself at the finish line, with a miserable time and bad mood

7K was the last drinking point. Drink. Then pour at least 5 glasses of water all over myself: I was literally dripping all over. Start running again. My stomach still hurt on both sides. 😦

… and then an angel was sent on my way! 🙂

Kaisa caught me. She must have seen how miserable I was and suggested we finish that race together. No matter with what time, slow or fast but we will do it together. I took off my headphones and held my phone in my hand. Not perfect but water made my phone holding thingy come loose. Anyway, I was so happy that someone was there with me, inspiring, motivating and keeping me going. I can’t really remember too much what we talked about 😀 but it was mostly her trying to keep me running.

And it worked! I didn’t walk a step during the last 3K.

We saw people in the ambulance cars. That was scary. Luckily for me Kaisa is also a med student, so I was pretty safe there. 😀 

Kaisa kept telling me that we can do it under 1:05. And we did! She motivated me to the last meter. When I crossed the finish line, my name was announced out loud through the microphone. That made me so happy, a VIP moment yet again. 😀 I high-fived Kaisa. We did it!

My time was 1:03:32. The bad mood and sadness I had thought about before was nowhere to be found. I was actually really really happy. It didn’t matter that I had lost to my personal best by roughly 5 minutes. It didn’t matter. When walking around in the finish area, I realised how many amazing people I have in my life. That was a win in itself! 🙂

Now enjoy the photos after finish:

My people! :)
My people! 🙂

 

Me and Elari
Me and Elari

 

With Kaisa - my angel :)
With Kaisa – my angel 🙂

 

With Kertu and Kristel. Both did great!
With Kertu and Kristel. Both did great!

 

My with Kertu and my unbelievably amazing coach Maris :)
Me with Kertu and my unbelievably amazing coach Maris 🙂

 

Results:

map
According to RunKeeper, the race was longer than 10K 😀

 

pace and climb
From the pace graph you can see where I walked with the higher “peaks”.

Official time: 1:03:32

Average pace: 6:21 min per km

My position: 788 (out of 1316)

In my age-group: 19 (out of 34)

Among women: 243 (out of 679)

 

This race was a great experience. Extreme conditions, wrong decisions to learn from and so many amazing people. Maybe it’s even good that I have done a crazy run like that. 

Next race: Tartu Rattaralli 70K (cycling) on Sunday. I’m scared! 😀

Next running race: my very first half-marathon in just 3 weeks. I just cannot express my excitement. Let’s do this!