#14 – 100 Days Of Miles Challenge

Leave a reply

IMG_2123_150201

This morning 13 Coach K Runners met at Fulltofta to run a trail run.

When I woke up this morning and looked out the window it was some snow on the ground, when we got to Fulltofta it was more winter.  I brought my Fellraisers but was thinking that maybe I should have brought my metal studs shoes instead but Fellraiser was just fine. I just fell flat on my face once :-)

This time we were going to run 60 min and then turn around, Åke told me to follow the orange markers and at one place where there would be signs run straight because I was running a bit slower than the rest. This suited me just fine, I could run my pace and the rest could run their paces and I could practice to follow the markers which I am good at right now.

It was very gooey, wet and a lot of snow and a lot of stones so it was a tricky trail run, one steep hill down and back it was steep up, with tired legs I was walking up this hill.

We were running in a beautiful winter landscape. Had some minor issues with a sore right behind part and upper right back thigh but I was not forced to stop and walk.

At the end I felt that I was tired in my legs but I stayed calm :-)

Afterwards we ate pancakes and I couldn’t help myself and drank hot chocolate with whipped cream :-)

altitude_150201

Total time: 2.08.26 h
Total distance: 10.41 miles (16.76K)
Average speed: 7.39 min/k
Max speed: 5.45 min/k
VO2 Max: 54 ml/kg/min

#13 – 100 Days Of Miles Challenge

Leave a reply

IMG_2106_150131

From the beginning the plan for this Saturday was a 12.5K flat run but after I did the hilly intervals Thursday I missed those hills so the plan changed, decided I would run 3 laps on St Hans hills in the afternoon.

Expected it to be gooey and wet so Fellraiser on and for safety I brought my headlight with me just in case it got dark during my run.

When I got to the hills it started to snow or hail.

I was prepared it would be a tough run since I had not been up here since end of November.

Most hills were just fine but some were slippery even for my Fellraiser’s. When I ran down the amphitheater I was gliding but I did not fall flat on my face :-)

I was a bit disappointed because it just felt just like a regular flat run, a bit more wheezy. I guess I have a lot of hills in my legs now.

I got wet and the running shoes were really gooey when I got back home and Dirty feet :-)

It was nice being back, I have missed those hills.

Total time: 1.28.48 h, total distance 6.99 miles (11.26 k), average speed: 7.53 min/k,
max speed: 6.10 min/k, VO2 Max: 45 ml/kg/min

altitude_150131

Total_miles_jan_150131

#12 – 100 Days Of Miles Challenge

Leave a reply

IMG_2091_150129

Today I did hilly intervals for the first time on my own. Before I have done it with Coach K Runners.

So the temperature was 3oC (37F), windy, rain in the air.

So first I ran to St Hans Hills as warmup

1.05 miles (1.69K)
average speed: 6.18 min/k

I would do 2 sets of a longer hill, a middle hill and a short hill

So I got ready for the longest hill and was pepping myself. When I got to the top I was breathless and had taste of blood in my mouth. Gosh how breathless you can get when you have not done this in a while.

After I had recovered a bit it was time for the middle hill and was also breathless when I got to the top and had taste of blood in my mouth. When I recovered it started to snow or hail for a short moment. Snow is on its way. But the snow stopped after a short time.

After that it was time for the shortest hill which was really gooey and slippery

There was another girl who was running on the middle hill so I saw her a couple of times

Before I started set 2 I drank some water and headed down to the longest hill again and it was as awful as the first time. Very breathless on the top.

Recovered a bit. Ran down to the middle hill and was also really breathless afterwards.

And finally the short hill which was as slippery and gooey as before.

I really hate intervals, when I started some years ago I got dyspnea but lucky me I do not have that issue anymore. It happens occasionally and so bad as before but this is really good training.

1.68 miles (2.71K)
average speed: 9.01 min/k
Max speed: 3.54 min/k
VO2 Max: 43 ml/kg/min

altitude_150129

When the hilly intervals was over it was time to cool down by running home

1.31 miles (2.11K)
average speed: 6.54 min/k
Max speed: 6.40 min/k

So to sum it up:

Total distance: 4.04 miles (6.51K)
Total time: 49.04 min

Power Yoga 2

Leave a reply

Last week I tried Power Yoga 1 and this morning I went to Power Yoga 2 6.45 in the morning. I am not a person who normally get up and exercise Before breakfast and I thought that doing this yoga Before breakfast might be a mistake. But last week I had coffee with my friend Johanna who also is a yoga instructor and told her about this morning session and her comment was that I am going to feel so much better afterwards.

Who did not walk in then Jeanice, a Coach K Runner friend so we said hello before yoga started.

A lot of the positions that I did a Power Yoga 1 were also here but today we also did Warrior 3 which was new.

Positions I had done before was child position, Salute to the sun , the dog, upward dog, the dove, Cobra, happy child, at the end universal twist that was also at Power Yoga 1 but did not remember the name then.

It really was a nice way of starting the day, I still need to work on the breating, I breathe but am not sure if I inhale and exhale at the right places.

Power Yoga seems to be the yoga that I will do reguarly. It is going to be interesting how it will pay off later for me as a runner but also as not a runner.

#11 – 100 Days Of Miles Challenge

Leave a reply

Never miss a Monday is one of the rules at this challenge so back to the treadmill at the gym.

treadmill_results_150126

A day like this the treadmill is a saver because I do not like to run in the rain, especially in the winter,  but I am not really a treadmill runner.

But before I did the weight lifting I ran a total distance of 1.3 miles (2.09K) on the treadmill and every 500 m I increased the speed up to 1.5K, then I increased the speed when it was 250 m left, 200 m left and 100 m left.

Then I focused on triceps, biceps, legs with hip stability exercises.

Ended with core and the last thing I did was standing in regular plank for 5 min. This time my stomach muscles were shaking afterwards which was a first :-)

Stretching: Child position, the dog, the dove on the right side, back to the dog and the dove on the left side and then some regular stretching

Total time: 11.36.5 min
Average speed: 5.32 min/k
Max speed: 4.30 min/k
VO2 Max: 28 ml/kg/min