Training and Racing 2019

31 agost 2019
Training and Racing 2019

During the winter, from December to begining of May, I didn't race as much as last seasons, skipping the ISMF world cup, meaning less travels and more time to train, and only racing some local races, troffeo Mezzalama and doing a 24h skimo elevation test. Most part of the training during this period was on skis but for the first time since 2007 I also kept running, normally I was training with skis in the morning and went for a recovery run or treadmill training in the afternoon. (An average winter training week was 20-25h / 20.000m+ with ski and 4 to 6h / 40-65km of running)

Summer training (in parentesis the running hours/elevation if the weekly total includes also cycling or skiing)

Week Time running km Elevation Comments
19 22,9h (9,4h) 105km 15000m (5200m)  
20 17h (9,75h) 98km 11000m (6750m)  
21 16,15h 155km 8500m  
22 12,25 130km 7300m Zegama
23 12h 100km 5600m Geiragner h/m
24 19,5h 87km 8700m  
25 22,75h 194km 10450m Mefjellet Opp
26 25,05h 233km 9700m  
27 17,75h 135km 5950m  
28 21,5h (20h) 179km 9050m  
29 23h 208km 9350m  
30 17h (14h) 153km 7000m  
31 24h 219km 12200m  
32 10,5h 110km 6100m Sierre Zinal
33 18h 131km 9800m  
34 11,25h 108km 7300m Pikes Peak m

all the training details on my training table

I studied some of the "classical" road running training sessions and programming and I talked with Jean-Louis Bal, who has a great experience in both road and mountain running training, to introduce some flat running sessions on my training shedule.

During this period I was training 2 times per day (exept for the day of my long-technical day if that exceeded 6-7h), doing a longer session in the morning and a easy 9-10k run or cycling 1h in the afternoon. The key sessions during the week being:

  • 1x Tempo run: around 2h, 30-35km at 3:30-3:50m/kil
  • 1x Uphill training: 3x700m at 20-24' 
  • 1x Treshold intervals: 3x5000 (14:58-15:20-15:15) / 4x2000 (5:32-5:55-6:10-6:00) / 5k (15') 4k (12'20) 3k (9') 2k ('5'50'') 1k (2'50'')
  • 1x VMA intervals: 10x400 (1'06''-1'08'') / 10x200 (35'') / 10x600 (1:39-1:40)
  • 2 x Easy mountain run: 25-30km with 1500-2000m
  • 1x Technical mountain run: 15-20km with 3000-4000m in scrambling terrain (between 4 to 10h)

I also did 2 times a steep + flat session at the end of the training block:

  • 700m+ in 20' + 7km in 21' + 700m+ in 28'+10km in 40'
  • 1000m+ in 33'20'' (VK Chamonix) + 10K in 31'40'' + 600m+ recup.

I believe this sessions are very interesting to work transitions from uphill to flat sections.

It was interesting thet even if I drop my average elevation gain per week and add many flat kilometers the uphill performance have been improving a lot, in average, 2 or 3' x 1000m. My usual training runs in Nesaksla (1,7 km-700m) droped from high 22' to high 20', and Romsdalshorn (a climbing 900m, 1,6km, IV) from 33'50'' to 30'40''. Obiously I imporved my flat running since before I was doing almost none.

I also believe that after 15 years with a similar training system, the fact of changing training method put a challenge to my body and that alone was a fact of improvement.

Summer Races:

Jean-Louis Bal

As the goal this year was to see what a change of training can do to my performances (training times and races) I didn't race as much as other summers to be able to keep a stable training (less travel and rest days) and to be able to focus on the race, giving all and not to think about the next race.

Zegama - Aizkorri42km/2600m -3h52'47'' STRAVA ACTIVITY

That was my first race of the season. We did a strong start and I stayed behind Oier and Andy. After 15km Andy started to drop and I continue alone. The day was very hot (30º) and since Santi Spiritu I took a conservative pace, to not get any muscular problems and keep the first position.

Geiragner Fra Fjord Till Fjell: 21km/1500m - 1h26'48''  STRAVA ACTIVITY

This is a road uphill half marathon. Conditions were good, 20º temperature at the start and 10º by the end, some strong wind but it didn't affected much. I was alone from the start and try to keep a steady pace. Good feelings.

Mefjelletopp: 7km /1100m 2kg backpack - 40'52'' STRAVA ACTIVITY

The race was the mountain running Norwegian championship. Temperature was great. Strong start with Johan Bugge up to km 3 where I started to push a bit harder and went alone to the finish. Great feelings, I believe one of my best performance's this year.

Sierre Zinal: 31km/2200m - 2h25'35'' STRAVA ACTIVITY

The goal to this race was to go faster than my previous runs here (I have run 9 times since 2009, with 7 victories) and approach as possible or break Jonathan Wyatt record. Since the start I run solo, I tought Petro Mamu will follow in the uphill but I felt good and easy and go away fast. I pass Pochette in 47'10'' and Chandolin in 1h5'59'', 40'' faster than Jono's time and much faster than my previous uphills. In the flat after that I felt good but started to felt the effort. I pass Hotel Weisshorn in 1h42'35'', 20 seconds slower than Jono. By then Petro Mamu was taking time on me and in the downhill I really felt the uphill effort but could still run consistent to the finish.

Pikes Peak Marathon: 42km /2300m - 3h27'28'' STRAVA ACTIVITY

My goal at this race was to have a good run, try to run much faster than my 2012 race (3h40') and if good conditions approach Matt Carpenter and Ricardo Mejia's times.

Conditions the race day were hot, up to a hottest day recorded on August 25 of 96ºF! Over 30ºC. And the barometric pressure at the start was pretty low. 29.7 adjusted, 23.9 unadjusted. It was some strong wind on the last miles on the course but not so bad.

I run with Andy Wacker and Juan Carlos Carrera for the 1st mile in the road and when we hit the trail I started to run alone. I didn't feel I had good legs (heavy since the start, maybe from the travel, maybe from the "not-fast-not-slow" incline run on friday, maybe just a bad day) but I could leave the other runners behind, the cardio at least was working well. I pass Barr Camp in 1h03'49''. 3 minuts slower than what I wanted to run, and the summit in 2h09'12''. I didn't go for a crazy downhill but since my legs were not very good I was afraid runners like Marc Lauenstein or Sage could catch me on the way down. The sand on the trail was making some turns slippery but is a non technical downhill and is fast, you need to push all the way. After Barr Camp temeratures were very hot, and we started to literaly burn down. I'm happy with my race despite not good feelings, going under 3h30' for the first time since 1996 and running the 6th fastest time of the race.

25 August 2018

Integrale du Brouillard