Today a bigger group of Coach K Runners ran up at Frostavallen. I was picked up by Mats and Karin at 10 am and met the rest at Frostavallen around 11 am. We were 20 people. Most was belonging to the fast category and it was decided that one grop would run 14.5K and the “fast group” would run 23K.

It turned out my foot sensor was dead so I did not know my pace or distance during the two runs I did. I will explain later

I took some group Pictures since I was running last.

I brought with me what I plan to wear, eat and drink Dec 14th when I will run my first ultra. In my Haglöfs jacket I had “Jägarsnus” (raisins, peanuts and chocolate), one bottle of water and one bottle of the yucky Enervit Orange Flavor, it will be replaced by Maxim Tropical flavor instead which taste 1000 times better and my mobile phone.

And at the moment I am testing a backpack called Nathan Vaporshape – 2 L where I had snickers, dextrose and one bottle of Enervit orange flavor in the front and one bottle of water in the back plus a dauerbinda – elastic bandage, toilet paper and wipes.

During the first run I discussed with Åke what I needed to run after the first 14.5K when the first group would come back to the parking lot and he suggested the green marker trail so I said goodbye to the others and told them that I will run the green marker trail, in case of an emergency. This made my day because now I could keep my pace and also train to find the markers.

Here are the toughest hills on my second run.

This was the first time I ran by myself and found all the green markers, there were a couple of crossroads where I had to make a decision where to run next, there was no marker and Åke who is used to run these types of runs once told me that if there is no marker to the right, run straight and maybe my brain has learned that now.

So the first run was 14.5K and the second run was 9.7K which is a total of 24.2K. Total time: 2.57.02 h.

When I got back to the parking lot realizing I have managed to find all the markers myself I “hjulade” – cartwheeling because I was so proud of myself.

I decided I would see how well it would work to bring boiled water and put noodles there but it is better boling it on the stove but I got lunch plus coffee and it was a nice “fika” where we discussed what to do if we would see a wild boar on the Ultra.

To sum it up, it was perfect to start Saturday with a 24.2K trail run at Frostavallen.

Tonite it was time again for 90 minutes ski walking / running with walking poles in the dark.

First I ran up there which is approximately 2K.

Mandatory is reflective vest and headlight and even if it is colder I have my water belt with me because I am going to need it

When I got up to the top hill it was already someone up there and then you could see lights coming up to the top hill in the dark. We left our water bottles on the top hill

First it was warmup: jogging, indian jumps, kick in the butt and then repeat 5 jumps on the right foot and then 5 jumps on the left foot x 5, then 10 long jumps x 5.

Then it was time for getting to the longest hill and walk with poles half way and then run with poles to the top.

The we ran from the middle hill up to the top.

After that we did 40 runs with poles up towards the top and then 20 walks with poles down and repeated this til we got to the top hill x 4.

Here I am one of the people that are less rapid then the rest

After that it was time to run with the poles down to the grove, 10s regular plank and then ran up the steepest part of the top hill with poles x 5.

Then we did my favorite exercise: 5 low lunges, 5 pushup repeated this til we got to the top  and then while we waited for the last people we stood in “Jägarevila”. Here I am number two to finish.

Finished with squats on the left foot, then sqauts on the right foot x 5.

After that 1 lap on St Hans Extreme with poles, Tomas’s  variation and then we were done. Today I was in the front for a change

If you do this right you get really tired in your upper arms plus later you get sore in your calves and front thighs.

This morning it was time for another tough hilly long run.

Was aiming at starting at 10.30 am. Temperature was around 11oC (52F) and the sun was out

Since it was going to be a longer flat run during this run I was bringing spikes for the hills.

I felt a bit groggy at the end last week so I decided I would bring another blend of junk with me: dextrose, “jägarsnus” (raisins, chocolate and peanuts) and snickers. And liquid was water and the disgusting sports drink Enervit Orange flavor. I bought a jar and if I keep drinking it, it will be gone sooner Won’t be the sports drink I will have in December for sure.

I also tested a Nathan Vaporshape – 2 L which works. I was hoping that I could have 2 water bottles but could only have one but you can have your junk mix in pockets in the front and I also had junk in my pockets on my Haglöfs jacket which I plan to wear in December as well.

So up to St Hans hills where I put on my spikes and 4 laps there. A lot of bikers were there today and some frisbee players, they also were fixing the frisbee baskets. Some parts were more gooey now. My right knee was complaining, I think it might be that I unconsciously run differently because I know that the spikes are not as good as my Fellraisers. Time to take off my gooey spikes and put them in my pockets

When I was running on my flat run I saw Tomas J on his rollerskis and said hi.

The flat run today consisted of Eva and mine compromise run but when I got to Annehem I continued on Mats J’s “Glädjepass” run (Fun run) and back to St Hans running 3 laps where I put on my spikes again. The last time I ran at the amphitheater I was very tired in my legs. Then before I ran home I ran up the top hill again and the first hill after that and then the narrow part and then I took off my spikes.

Then it was time to head home. Was very tired in my legs, feet and butt but not as groggy so the junk mix will probably be what I will bring with me on my first Ultra run in December.

Distance: 37.01K, total time: 4.42.09 h, a big improvement compared to last week but had rested my legs this week, average speed: 7.37 k/min and max speed: 5.35 min/k

This morning I had planned to run a tough hilly long run and Malin Präntare wanted to run part of the run and maybe Eva Berg. The sun came out in the morning so it looked like was going to be a beautiful run. Since I cannot run on asphalt too long with my Fellraisers I decided I would use my spikes at St Hans hills. I had asked one ultra runner what would be good to bring on an ultra race and he was using dextros so today I would test two back packs and a new sports drink brand: Enervit Orange Flavor and dextrose. Drink every 2.5K and dextrose every 5K.

Was suppose to run from my home at 11.00 (11 am) but ran a bit late. When I got to St Hans hills I put on my spikes and waited for Malin to show up and we ran the new trail alignment on St Hans Extreme and on the third lap Eva Berg joined us on the third and fourth lap. We saw Anna, another Coach K Runner. During this run we discussed Triahtlon Sprint and Massage. Eva was not going to run the flat run so we said goodbye to her and I took off the spikes and then Malin ran with me to Nöbbelöv and we decided it would be better to run back so from now on I was on my own.

At 15.5K I had to walk 1K because my right knee complained and then I also had to walk at 21K because of the knee again. When I got back to St Hans hills I put on the spikes again. Now my calfes started to feel very tired and I also Mats J, Another Coach K Runner, who was going to run on the hills and asked me how many laps and I told him 8. So when I got back to St Hans I ran 4 laps before it was time to run back home.

The goal from the very beginning was 35K but the last K’s were very tough and ended up with 34K.

Total time: 5.21.56 h, average speed: 9.28 min/k due to walking 2x1K, max speed: 4.37 min/k