 Hey guys, I wanted to make a little bit of a impromptu Pre-race video. I have a race in two days, a 10k race in Oslo, Centrumslöppä And I just want to talk a little bit about how the build-up has been going and what my expectations are For the race. So we're just gonna go straight into it. No editing Just because you know I'm focused now on my recovery over the last couple of days Just want to peak and taper down and and feel fresh on race day. So today's Thursday and Yeah, I just want to Relax and not edit a huge video. So we're just gonna talk straight from the heart and and and just have a discussion around What's what's going on? So I am I'm home in Norway. Obviously I came home from this Haven't been made it making that many videos because there's just been so much going on But I'm on it. I'm on it and here's one video at least Been training all winter in this as you know Pretty well if you follow my training on Strava Or Instagram, there's links in the description. You'll know sort of what's been going on It's been up and down, you know, some weeks have been Great some weeks have been difficult. I've had niggles small injuries and I also struggled with Kind of being sick a couple of times in this not really though, but I think I have like an allergic reaction to Either pollen or or like dust in the air. Anyway, that's a long discussion. So Point is up and down but overall been going pretty well, I would say over the last 12 weeks Been doing less volume. So lower Hours lower kilometerage mileage But more intensity. So I've been doing more quality sessions more Faster paced running. I haven't been doing the fastest type of running kind of like speed training Because I'm just very injury prone and I don't want to take that risk. So I've been sort of mostly doing either threshold work or Vio to max work right those two sort of paces intensities That's where I've been focusing my energy Not really been doing many long runs either. I've had a couple of two hour long runs, but no No regular long runs per se Just those quality sessions and a lot of easy running in between and that's been going well I've been seeing definite improvements in my view to max I guess in my ability to just sustain a fairly high Intensity for for longer and and to run fast my legs have been well as I said Struggling a little bit with some injuries now and then but I think I feel like they have Adapted pretty well, and I'm now able to tolerate a pretty fast pace on a regular basis without Any pain, which is really good. I'm just gonna check that it's still filming No, that's always like the worst when you're making a video and it stops filming Normally, I would just edit that out. But anyway So yeah, my legs have been handling it and yeah things have been going well. I came back to Norway Got pretty fatigued from the trip. I always get tired after just Traveling not just the travel itself, but also the day before right cleaning the whole apartment in this spending eight hours cleaning and packing and then the whole travel day, etc. So Got a little tired missed a couple of days of training there sort of managed to pick it up again though still struggling a bit with that sort of pole reaction or whatever it was allergy fatigue situation But did a 3,000 meter with my friend Thomas the guy who filmed my video for the For the half marathon last year You can check out the video here So did a 3,000 meter with him not all out just controlled effort and then the week after I did a 5k Road 5k and I ran 1846 which was not an all-out effort. I could probably do 1830 I think Okay, that was a sort of tune-up race and then struggled again a little bit after that race tired Not really feeling great But was able to pick it up again last week and had a solid week with a good solid quality session there And then this week is basically tapering down for the 10k. I did a tune-up Workout two days ago. Just like a very light threshold workout And now it's just tapering down taking it easy today's a rest day two days out and tomorrow's just an easy shake-out run Just a jog 20 minutes some strides nothing special and then Saturday the race is at 4 p.m So, yeah, I mean no build-up is perfect. I don't think anyone ever actually has a perfect build-up Well, sometimes it probably does happen, right? But most people most athletes will experience Some up-and-downs on their build-ups. There are unexpected things that happen performance is not always as you would expect But you know, we chip away at it steadily slowly, but surely we move forward. I do feel like I am quite a lot fitter than I was back in September when I ran my 128 half marathon. I Think I would be, you know, able to go probably sub 125 at this point Yeah, anyway ready to race just want to get out there and Hammer the pavement which is gonna be fun as always. It's not a flat course. It's an Oslo It's called Centrums Ljöppä, which basically means the city center run It's 10k 95 meters of elevation. What's that in feet? 300 feet something like that Over the course of the of the whole route Up and down a little bit. So, you know, it's not as fast as a completely flat course But it's still fairly fast The temperature looks today looks okay a few days ago it looked like it was gonna get a little warm with the Sun and That's 16 degrees Celsius that would be on the warm side of optimal Now it looks pretty good with 12 degrees Some some clouds and a little bit of Sun maybe it'll be fine My expectations are well, it's gonna be fun. I'm really excited about it It's one of the biggest races in Norway and my parents and my brother with me there They're gonna be cheering me on and looking Spectating and of course Thomas is gonna be on his scooter Not doing a vlog this time, but just taking the pictures and spectating and enjoying himself Charing me on so that'll be fun. I have two of my coaching clients Also running the race. So I'll be sort of Invested in their experience as well See how that goes. We've been training For this race for a few months now, not just for me, but also for them So that's cool. By the way, if you're interested in coaching, of course There's a link in the description. I offer online coaching for runners on all levels so What am I expecting in terms of time performance? Well The faster the better, of course I'm sort of attached to the idea of going sub 39. So seeing 38 there The thing is if I'm gonna go sub 39 I would probably need to be almost in sub 38 shape on a flat course, right? Right, I mean if I'm gonna do Sub 39 on a on a sore of a hilly course. It's not a hilly course, but it's it's not flat Maybe it's 30 seconds. Maybe a minute slower than a flat course Well, then that means I need to be in sub 38 shape or at least close to 38 minutes to be able to go sub 39 and Some days on my optimistic days, I think I am in that shape. I mean 1830 for a 5k That means I'm pretty close to 38 You know shape in in a 10k I didn't actually run 1830 though. I ran 1846, but I feel like I had more in the tank I didn't give it everything I had So I'm sort of operating with the idea that I am good for 1830 at the moment So, I don't know. I don't know. I'm not trying to go sub 38. That's for sure But I do want to go sub 39 If not, at least I'll go sub 40 that I'm pretty certain about So, but you know anything can happen on race day So I'm just gonna go there and just give it my best shot and see what I've got on race day That's that's all you can do really So tomorrow I'm gonna lay down a pace plan probably gonna start with the first half Being slower negative split because the second half is faster And you don't want to sort of burn everything on the first 5k, which is what a lot of people do Even in this race, which has a lot of hills people just go out too hard So I need to pay attention attention to that and be careful with my pacing and Then just enjoy myself and see what I've got on the day really I'm progressing, you know My my fitness is going forward. I'm breaking new ground all the time Which you know, it's awesome most people probably are mostly maintaining Their level or maybe slightly progressing. I am working hard to really break through barriers and Plateau after plateau Constantly, so I'm very happy about my effort. I'm proud of my effort. I feel like I do a great job Also also enduring a lot of obstacles injuries Not training errors costing those injuries though. I'm pretty sure that it's just I have certain biomechanical issues That I won't get into now that are linked to past injuries, etc. That just caused me some problems but you know when you're budding up against your capacity or your Limits all the time trying to break new ground. You're bound to also step over the limit every now and then and obviously that's going to lead to Over overloading certain tissues which can lead to injuries again, but I've gotten very good at Detecting it early and it being in the bud and being smart about how I train So that's going well and yeah, I'm just as I said just progressing just feel like I am taking new steps all the time And I I am definitely looking forward to going into marathon training after this race I'll take a little bit of a break just a week or two of just no training perhaps some cycling Just do some other stuff and then get back into base training and build a huge base for My full marathon. So that that's that's like my biggest goal this year I'm not as invested in this 10k, but it's been nice to do some faster stuff I feel like that that's good for someone like me who's generally doing a lot of just volume and a lot of easier running Not to get in some of that very fast stuff as well And now get into marathon training. But yeah, first of all Saturday race day Right, so that's it. If you want to follow me along you probably should just follow me on Instagram that's where I post most like daily stories and updates, so there's a link in the description you can check out my coaching as well as I mentioned and Strava Strava, of course, that's where I actually post all my training. I basically write a almost like a blog every Day where I just post all my training and write a report. You can read it all there. I just lay it all out there Nothing's hidden So yeah, that's it Thanks for hanging in there being part of the lone endurance community I have any book coming out very soon I know I've been saying that for like a year, but it's actually just around the corner literally now I mean well not literally around the corner of this building, but you know what I mean That was a bad joke. So It's there. It's almost done It's coming out soon and so stay tuned for that and I look forward to also a summer of hopefully making more videos Maybe in another video I can get into all the other stuff going on in my life. That's sort of just Makes it difficult for me sometimes to make videos prioritizing my coaching clients and that sort of thing But I want to do it all and I will find a way to do it eventually Thanks for watching Please subscribe give it a like and put a comment down below what you think maybe get a guess Guess what you think I'm gonna run put a time in the comment section and guess my finishing time and then like exact and then we'll Find the winner. I won't be able to give you up Price but yeah, it'll be a fun little game Alrighty. Well, thanks for watching. Have a good day and I'll see you on the other side