So with the announcement I posted late July (see left), three months ago, I was going to take my training and competition more seriously.

Why? Because of this:

“If I am not able or willing to read, develop, try and retry different training plans and methods I am not able to be the best coach I can be for my athletes. Also; it is far easier to analyze the demands of the sport by being in the races”

Here is a small update on now vs then, and some few tips on what you should think about when it comes to your progression if you are into that!

Back in july I was training about 4-6 hours a week because of some crazy hours at “the office” the last four years. I did at most 30 km per week of running (usually 15 – 20) and did not feel that great when it comes to my physical fitness.

Now: I am doing 7-9 hours a week, mostly about 30 to 40 km a week of running and I am getting stronger and getting faster. So what has happened in between and how can you maybe learn from my process?

• I’ve taken my sweet time pumping up the volume: I’ve used three whole months, more than 12 weeks to go from about 5 hours a week to about 8 hours of training. That has been painfull mentally because I’ve wanted so much more
• I’ve taken my time pumping up the kilometers of running/running time per week: As I suspected my achilles tendon was not going to be nice about running more, but I’ve been patient, done my rehab/prehab, done some contrast therapy (I really recommend this when having “weak achilles-tendons”; see this youtube video: https://www.youtube.com/watch?v=zbflbnB7MPQ ) and been patient
• I’ve taken my nutrition seriously: Without any hesitation I’ve eaten what I need to perform and recover: lots of fruits and vegetables, carbohydrates to go and lean and clean protein. And of course water: water is key!
• I’ve prioritized at least one strength session a week to keep injuries at bay