Category: News

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

of temperature (about 20 degrees C and short sleeves/shorts on all trainings). Plus, this area must be one of the most beautiful, quiet places around – it has all the romantic touch of Toscany. The houses, people and atmosphere… Very different than what I am used to from Kenya 🙂

The intervall session yesterday went good. I ran with a group of four other athletes, three of the marathon/half marathoners (2.18 and upwards) and one steeplechaser. We ran up to one of the farms closeby, found a place where the road went in different directions and ran the intervalls from there. I would go for five minutes, then turn. The way back I had plenty of work to do to catch the other runners (who also turned when I turned) so all of us got a great kind of session even though we varied in level and distance.

Today two easy runs. Just enjoying the forest paths, crossing – back and forth right around the center. Endless possibilities with the typical threes hanging and stretching across the paths.

We are about 20-25 Norwegian athletes here. A fine mix. On a good level, we have some of the best Norwegian males – myself, Henrik plus a few good marathoners anda steepler and females – two with times under 16.00 5000 meter, one of them still very competitive the other one only recreational at the moment. Plus lots of others on different levels. Makes the tone nice and laidback 🙂

Enjoying Italy!

Marius

href=”http://www.skopro.no”>http://www.skopro.no ). I am a bit involved with the Skorpo concept/store for the simple reason that I like new technology, especially within running. And they have really good stuff (Mac based fully automatic video testing system http://www.skopro.no/artikkel.tpl?artikkel=2 ) for testing runners for shoes, far better than what I have seen elsewhere in Norway and when I was studying in the US. So well worth helping out a bit when you know how much individual shoes matters to runners in terms of injury prevention.

You can also suggest lecture topics on their website, if you have any interests in particular.

This are going well here. I had a hard session on the treadmill this morning and felt fine. But I am looking forward to some change in weather, surface and location now as I have been home in Norway for three weeks now 🙂 So Italy comes at a very good time..

Until then I will keep up training as good as possible and hopefully I will arrive back again to the Norwegian spring.

All well,
Marius