Author: Marius

part of the actual running surface on (the top layer) before the 26th of May. They have totally rebuilt it and is looked very, very nice. With stands close to the track – making it intimate for track running. 15000, a few more seats than we normally have had in Oslo, so there should be plenty of noise around there.

I cannot wait to run there. It is always an experience, and I have done three of my very best runs during that meeting (13.22/13.14 and 13.09 in 99/00/01) You have a special feeling – homefield. Athletics is the center stage of attention. You have every opportunity to run fast. If you have prepared well, you know you will get 100 % out of that oppurtunity.

Treadmill session now. Easy progressional, to monitor the endurance and general condition.. the rain came just in time for inside work again 🙂

Marius

some years now, lacking long distance athletes to fill up the longer legs (from 1700 til 2500 meters). So I ran for a company team, far outside “normal” competition. But it was fun, I did the 1700 meters Berg-og-Dal leg, going up and down around the University area. I timed myself and was hoping to compare it to the elites later, as they have had times for each leg in previous years – and published it on the internet. But for some very, very strange reason they did not this year ; I have no idea why.. hopefully it was only a technical problem or something – I cannot understand any good argument to take away this as this comparison possiblity is a great motivation for those running both in the top elites and those (elite runners and others) running in other classes.

I will step on the track again today for some more harder work. With the absolutely beautiful weather we have had here recently (hitting 20+ degrees every day) you have to use that to get the good quality sessions done. Then I will be back in the treadmill midweek to make 100 % sure that the endurance is not dropping because of the more intense work. You have to be quite strict on this otherwise you will find yourself running the best races and workouts in early May.. 🙂

From great days in Oslo,
Marius

the 800 meter I could run workouts on the track almost every to everyother day, plus lots of races. Now it is all gradual, hard, smart work – before topping it in the end.

My first coach, Per Halle, said after my 13.22 run back in 99 that “you were the last person I would expect to end up as a distance runner. Not because of your talent, but because your impatience fitted way better for the middle distances” 🙂 He was probably right, but with lots of other stuff on the side like testing, lactate, interesting views/principles to apply you can add to all the “boring” distance work and make it your own thing.

I am feeling fine today – after pushing through yesterday. From now on it will climb – hopefully like planned towards Bislett only 6 weeks away..

Marius

by a one km comfortable progressional run towards the finish. By doing so I could probably kept going at least another km or two at the same speed – because I had still not burned much of the higher end aerobic/anaerobic energy. That is the difference between a aerobic trained and anaerobic trained athlete ; the aerobic trained one being able run very comfortable fast and still stretch the system very long and hard when needed without losing speed. And it is not trained through mileage (160-220 km and you can still be very “anaerobic”) but through well planned threshold work of 12-20+ km on a regular basis throughout the week. I was abit surprised not to get more competition after that easy start (and being a much stronger track runner than cross country) but maybe I would if my friend Henrik was in the race. Hopefully he will be in there next year.

All well from Oslo,

Marius

decided to strike where planned – about 800 meter from the finish.

That ended a week of hard training. Some 3000 meter intervalls on Thursday before the race and added together with the race plus previous work will help the foundation for the track season. I am preparing the first track session very soon now, as Bislett is only a month and a half away.

All well,

Marius

through my best years so far, Frank and manager Ståle Jan in the summer of 2001 – after a 13.13 run in Rome. I was in great shape that summer but had problems with peaking on the right days. Though with some help from him and the other clever minds already there, we got right to the problem and I ended up with personal bests in the 1500 (3.40),5000 (13.09) and 3000 (7.40) in the remaining races that season, together with the 9th place in the World Champs. It was great to see what developed those months. With a smart endurance physiologist in Frank and a smart sprint coach in Leif Olav – coordinated by Ståle who knew them both really well. Good results need special preparations..

I am going into another hard training period no – little time to rest during this transition. You can juggle the intensity but have to be careful with the total work load. You will need every single one of those miles when the summer to late summer races come around..

Time for some rest now 🙂

Marius

have to slalom your way through to get anywhere 🙂

But on the easy runs now, you have plenty of soft surfaces to run on.. travelled many places in the world for training but you should be lucky to find places as good as this ; with endless running possibilities in the forest preserves in addition to a running track very close by. Italy was in the same league, so is Kenya.

Kenya will especially be good now as they are building a new track stadium there, financed by the Quatar government (though unfortunately, it will be built right smack on the start of our 1000 meter intervalls 🙁 🙂 )

A longer run tomorrow, to get todays session out of the legs. A good way to explore where the snow has melted and where it has not. Nice, comfortable pace..

From the Norwegian spring,
Marius

away (at sea level) this time a year. Well preserved from winter training, with plenty of mileage in my legs..

From Oslo again,

Marius

beautiful day here yesterday – showed us the best of Toscany. Clear sky, about 20 degrees C and no wind. Excellent for training and excellent for relaxing between the trainings. Just sitting outside and let time go by slowly until the next training. And with a positive group of athletes around it is easy to get that kind of extra work done. Hopefully is will pay off when the season is coming.

Also some time for some sightseeing down here. The tower of Pisa and the area around Tirrenia. All very laid back and comfortable in the atmosphere. Small streets, shops and family run restaurants all around..

I am still feeling fresh in my body and the soreness is about to go from the legs. I may get some massage on it today from some of the others down here, just to get circulation going. Should go the trick until tomorrow.

All well 🙂
Marius

today I could feel it in the legs during the morning run. But no real soreness, just a bit higher tension. I have several smart ways of recovering after workouts (especially these) and the lack of real soreness today shows that I am responding well to that and the training stress in general.

We were five running the workout so a good group. Some dropped out early and came back, others followed all through. I like to keep the duration long this time a year – even with the faster speed so probably a bit harder than most are used to. Plenty of tired faces during dinnertime 🙂 You have to stretch yourself to become a better runner. Achieving better results is really just a matter of (optimal) adaption to (optimal) movements/inner system functions – in balance with as fast as possible recovery in between those adaptions.

This morning I did a longer recovery run with some of the other runners down here. Nice and easy in the forest preserves. Mentally refreshing – time goes by quickly when you have good company on the way 🙂 I am considering just resting this evening, but it depends on how I feel. Either way I will get plenty of good work done this week in total.

All well from here,
Marius