2013-04-22

Träningen rullar på

Fredrik Uhrbom och Fredrik Johansson. Två stiliga och prydliga herrar. Rätt snabba är de också.

Precis som jag hintade om i min förra bloggpost så bjöd fredagens kvällsintervaller på mäkta fint sällskap. Den regerande svenske mästaren i marathon Fredrik Uhrbom och Fredrik Johansson (aka Ullevi-Fredrik), SM-fyran från samma lopp, tog sig ut ända till Silverdal och min residens. I stort sett alla mina intervallpass kör jag solo så det kändes nästan högtidligt att få sparring under passet.

Coachen hade skissat upp långintervaller i sjunkande längd men ökande fart enligt: 6/5/4/3/2km @3:35/30/26/23/20, Pj: 4' @4:00. Efter en kortare uppvärmning drog vi igång passet och det kändes bra direkt från första steget. På den första intervallen var tempot inte så högt och vi var alla fräscha så den rullades igenom med idel snack om allt mellan himmel och jord. Väldigt behagligt och trevligt. På den andra intervallen över fem kilometer fick Uhrbom en reaktion mot vägdammet som bilades upp av trafiken runt omkring oss. Följden blev oerhörda hostsalvor som faktiskt gjorde mig lite rädd (och lät mer än trafiken!). Han lät som om han skulle hosta upp precis hela sitt innandöme. Det hela måste sett ganska roligt ut för de som såg oss passera. Först jag och Ullevi-Fredrik och sedan Uhrbom lätt sladdandes med en skälvande hosta. Men som sagt, det är bra virke i Uhrbom och under den tredje intervallen på fyra kilometer började hans hosta försvinna i samma takt som farten skruvades upp. Vi höll genomgående ett högre tempo än den initiala skissen men benen kändes pigga och alla kunde vi beta av intervallerna kontrollerat. Utfallet blev något i stil med 3:29/26/18/18/17 för de olika intervallerna. Totalt 27 kilometer mestadels i anständigt tempo, ett gott dagsverke.

Under helgen hade Elias fotbollsträningsläger på hemmaplan och höll sig således mestadels ockuperad i bollens tecken. Då jag kom tillbaka från lördagens lätta distanspass var Venla lite sugen på att testa löpformen då det snart är dags för Kungsholmen runts Knattelopp för hennes del. Tillsammans sprang vi ter stycken varv genom närområdet. De två första tillsammans men under tredje ville hon springa själv och ökade på tempot successivt progressivt varv för varv. Till och med Coachen skulle blivit stolt över hennes genomförande. Fjäderlätt, fint och balanserat steg med högt knäuppdrag och hälkick. Annars fördrevs helgen på hemma fronten med att rengöra grillen från vinterns hårda grepp, fixa och trixa lite med utemöblerna på terrassen.

På söndags morgonen kom Enhörnas Andreas Bergstedt och Ullevi-Fredrik löpandes ut till mig och tillsammans genomförde vi ett långpass runt Edsviken och tillbaka till Solna där de båda är bosatta. Efter det hade jag en dryg timme kvar på mitt eget pass som jag avslutade sista 70 minuter med en fartökning från 4:00 ner till 3:40/km. Mäkta trevligt sällskap på passet i strålande vackert vårväder och benen var med på tonerna hela passet. Totalt fick jag ihop knappt 37 km på 2:30 och veckan summerades upp till 17 mil. Väldigt bra känsla under hela veckan med intervaller, mängd och bitvis besvärande blåst på vissa pass. Kommande vecka blir en riktig prövning med en uppskattad mängd på 18 mil. Bara hoppas kroppen håller ihop och fortsätter leverera.

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