Tonite it was Newaza again.
Started with warmup consisting of running around the judo mat, “kick in the butt”. Running sideways both sides and then every other. Then rush on the short sides and then rush on the long sides.
Tonite we were 12 people, 2 girls. Getting better and better.
We started with soft rolling around and then just plain Newaza. Sweaty once again.
Then Karl showed a technique that worked for me 
Then Newaza til the end.
This morning I had the pleasure of running with two experienced trail runners, Åke and Robert. I took the train up to Höör and Åke picked med up at the train station and then we picked up Robert on our way to Fulltofta (which by the way is not located south of Lund
Before I walked down to the bus I realized it would be better to walk in wider trekking shoes instead of my Fellraiser I got blisters on both my little toes from yesterday’s run.
When we got to Fulltofta I felt that it would be good to add an extra Compeed on my right little toe, which has suffered the most yesterday.
First Robert and Åke discussed the trail run, we decided we would run 14K and then decide if we would be satisfied or run 6K more.
Then the mandatory group picture
Since I was the least fastest runner they would try to keep my pace but Robert disappeared from time to time but slowed down eventually. Since we didn’t bring any water there was a spring and also cups to use so we drank some water and took a short break.
It was such a joy running in the woods over stones, roots and “spongar” (= boards) and test my Fellraiser. This is the reason why I bought Salomon Fellraiser to use for trail runs.
When we got close to 14K we all felt fresh (despite my blisters) and decided to continue running. Fellraiser are good to use when it is gooey but you can still stumble if you do not lift your feet. Lucky me I did not fall on the ground but was close one time. When you get tired you stumble more and I hit my front big toes
Something was not right with the pulse watch during this run, the distance did not make any sense I brought this up with the guys. I thought that I had saved yesterday’s run but then Robert informed that I have to push the Reset button on the Garmin for at least 3s, I guess that was not the case yesterday
After the run it was time for “fika” and the guys ate pan cakes and I ate a cinnamon roll.
Distance: 18.88K Total time:2.17 h Average speed: 6.51 min/k using Garmin Forerunner 310XT
This is definately not my last time I run a trail run.
This morning Eva and I decided to run together. Eva wanted to run on Mossen and Vallkärra. I wanted to run on St Hans hills. So we compromised and ran over Vallkärra and 2 laps on St Hans hills. I inaugurated my new Salomon Fellraiser that I plan to use on Yddingeloppet and on the trail race in December. To avoid getting blisters I bought Compeed and put them on my heels.
Eva ran down to Nöbbelöv and then we ran out to Vallkärra. It was nice to see the sun, last week it was raining a lot and also in the beginning of this week. Temperature was perfect, 16oC (61F) and a bit windy, I didn’t feel it was t-shirt weather. During this run we discussed Lidingöloppet and the definition of Glädjepass (= Fun run), that was an interesting discussion. Some private things and how fun it is to run with people.
It was nice being back on St Hans hills again. There were some Freesbee golfers playing so I used the word “Fore” to let them know we were coming
What a great day it was, perfect weather and now the Fall is really here. It was gooey at some places at St Hans hills and the Fellraiser were great. I was not gliding at all. I have heard that these are good to run in when it is gooey. So I think I made the right choice when I bought them
I should have listen to myself and should have bought Compeed for my toes as well. Now I have blisters on my little toes and big toes I plan to run tomorrow so I have to buy Compeed today.
Distance: 15.07K, total time: 1.36 h Average speed: 6.25 min/k using Garmin Forerunner 310XT
I have said it before. It is good to run with someone who is faster than you, then you will become a faster runner!
Tonite it was Newaza again.
Nice to see that Palla was back as the instructor and also a friend of mine showed up. He had lived in the capital city and have now moved back with his family to the South.
We started with warmup, running around the mat, unknown distance and then some somesaults. Then we did my “favorite” exercise that I just do not get the hang of it
After that it was Newaza. It was extra sweaty today and I do not know why.
We also had an exercise about control. Albin and I were a fit for this exercise since we were the smallest. If I was at the top I had to move around with pressure on the other’s back while the other one moved around below. That took the breath out of me.
Then we used a retention called Mune gatame but without holding the other one in a grip, also have cntrol while the one below tried to get off.
Tonite I was suppose to participate in physical training with Coach K Runners as a participant but since Suz had a cold I was asked to be stand in as the instructor and I said yes. Of course we could not cancel this training.
I ran up to St Hans to meet the rest of the group and it started to rain a bit but not too bad. The sky was grey and it did not look very promising. I wondered how many would show up.
Before we started it was talk about Lidingöloppet and some congratulated me for my new incredible PB.
We started with warmup where they were in pairs. And then they were going to move around and try to touch each other on the outside of the arms and legs. The one that get hit did a burpee. They did that for a minute.
After one minute the same exercise but the one that got hit did two burpees and the one that hit made a burpee, they did this for two minutes.
Then the next exercise was also done in pairs. One did low lunges to the freesbee goal and back while the other one did “Jägarevila”. Then they switched.
The the physical training started with them jumping on one foot up to the top hill, half up the hill they switched, on the top they did 15 burpees. And then jogged down the top hill. While waiting for their partner they had to do “Jägarevila”.
After that we hold the other one in the front which ran up to the top hill, on the top hill 10 burpees. One participant needed to leave for personal reasons so I had to step in and do the exercise.
Then I had an exercise where every participant did one exercise of her/his choice while one ran up to the top hill, did 10 burpees, ran down to the grove, did 30s regular plank, ran up the steepest part of the top hill and then down. Then each participant switched to the exercise to the left and the next person ran up the hill. This took a bit longer than I have expected but was a good one.
I had to show this last part and got a bit breathless
There was a bit too much talk so I punished them with 10 burpees extra.
We ended the physical training with the boat with arms spread out, regular plank and reverse plank.
On my way home it started to rain really bad and I hate to run in rain so it did go much faster home and now I hope that I won’t get a cold.
Today it is the final day of this challenge. So it was 120s or more.
I looked forward to found out how much I would be able on each plank.
So the goal for the Regular was more than 280s since that was my old PB on a similar challenge last year, we only did the Regular.
So how did it go
300s on the Regular From time to time I had very shaking legs.
130s on the Reverse, I am tired in my calves after the 30K cross country race this weekend
130s on the Left, this time I did not look at the timer til it was 56s left out of 120s, it was a lot of roaring at the end to push through those extra 10s. It aches a lot in my upper arms
130s on the Right, here it was a lot of roaring at the end to also push through those extra 10s, it ached a lot in my upper arms
It is a rest day today but because I took a rest day Saturday I plank today
120s Regular was not a problem
120s Reverse, tired in my calves after running a 30K cross country race this weekend
120s Left side I was in pain today, last 45s was torture
120s Right side I was also in pain today, it was torture
Was suppose to plank Sep 27th but due to me running a 30K cross country race: Lidingloppet. Going with the night train Friday evening, I took a rest day Sep 27th and did this Sep 28th instead
120s Regular was ok, just some shaking of the legs
120s Reverse, it felt in my calves that I had been running a 30K cross country race the day before
120s Left side, torture once again but I did it
120s Right side, torture once again but did it
Finally it was time to pack for Lidingöloppet. I was hoping for 20oC (68F), sun and some breeze but it coulld also be colder so I needed to pack for both. Since the weather has been unsteadily this week I also brought rainwear. Black garbage bag is good to bring just in case it might be colder and have it over my running clothes when I am waiting in my starting group.
The last two years I have been taking the “Löpartåget” (= Running train) to Lidingöloppet, it leaves early Saturday morning and then outside of Stockholm central station busses have been waiting and brought us out to Lidingövallen. On the train I have been getting my bib. But too few people have been interested to go with this train and this year they decided not to have any more Löpartåget going from the south. So I looked at different alternatives and this year I took the night train from Lund 22.49 Friday night up to Stockholm. Chose the middle alternative where I slept in a compartment with 2 other girls. Tomas and Åke from Coach K Runners also went with this train. I woke up with cramp in my right calf. So Saturday did not have a good start.
Tomas and I had breakfast at Scandic Grand Central not far from the train station. I have heard that pan cakes are good to eat before a race so for the first time I had that for breakfast.
At 8.45 Tomas and I met Åke at the train station and we went to the “tunnelbanan” (=shuttle) and also met Marina and took the train to Ropsten where they have free buses that take us to Lidingövallen. First time this year that I have taken a free bus from Ropsten but it was not too crowded. Got to Lidingövallen and first we got our bibs and cover bags.
Then we put our number stickers on our cover bags, our other bags and I decided to put on a long sleeve shirt under my t-shirt because it was going to be windy. Temperature around 15oC (59F). I took this picture and published it on FB and Peter also showed up. He had seen the picture on FB and could see where we were
Then it was time for the mandatory group Picture.
The Coach K Runners who were starting in group 1-4 left and Marina and I who started in group 6 and 8 could get ready a bit later. I put liniment on my left M. gluteus maximus and right knee. We went to the hockey rink and left our bags there so they would be transported to the finish line. It is worth paying 40 SEK for that service.
Finally Marina and I walked to the start which is a couple of k’s from Lidingövallen. When we got there it was 12.58 and I realized that I wouldn’t have time to warm up with some jogging and I have totally forgotten to stretch too. Time to get in to my starting group. Get rid of my cover bag, did some fast streching and got ready for “Friskis och Svettis” warm up. I was a bit worried that my right calf might get me into trouble during the race. My goal was to get a new PB, was aiming at 3.18 h.
So then my starting group started the race at 13.20.
The first k was very slow as expected. But then I started to get a good pace.
At 6K I was 1 minute behind schedule which was just fine.
At 9K I was 2 minutes behind schedule and I was not worried.
My time at 10K was 1.04 h and I felt hopeful but it still were some tough hills to conquer.
During this race you have to run smart, it is a lot of people running and narrow paths. Johan, from Coach K Runners, had taught us how to run downhill this summer which I have exercised since then and when I could I was running with small steps downhill.
At the fuel stations I was in the beginning drinking every other water, every other sports drink and when they served bananas I grabbed a half.
At 12K I was 3 minutes behind schedule.
At 15K I was 4 minutes behind schedule. The countdown started. Had been running half the race now.
At 18K I was 5 minutes behind Schedule.
At the fuel station around 20K they serve lukewarm blueberry soup which is so good to drink.
At 21K I was 7 minutes behind schedule
at 24K was 8 minutes behind schedule but I felt hopeful that it could be a new PB.
At 25K the famous Abborebacken (Abborre hill) is coming, I always walk up this hill fast and then you have Karins backe (Karin’s hill). My time here was 2.42.20 h
I was getting tired in my calves.
I had told Marina that she would pass me at some point and she didn’t believe me, she started 20 minutes after me. And then I heard her say hi when she passed me. It was after Aborrebacken somewhere.
When I had been running 27K my time was 2.52h and no cramp and then I just contined running and was hoping that I wouldn’t get into any issues. I was still having energy and had a pace under 6 min/k. The 28K sign came and then the 29K sign came and then I saw the finish line and my pulse watch showed 3.13.
Once in a while I am stunned by myself. I never thought that I would run under 3.15 h during this cross country race. I am very proud of myself and have now set the bar high.
Total time: 3.13.48 h, average speed: 6.22 min/k using Garmin Forerunner 310XT
When I was standing in the bus line I felt very tired in my calves.
When I woke up Sunday morning I was sore in my right calf, very little muscle soreness in my front thighs.
Today it was time to run my last run before Lidingöloppet and the final test with the Garmin GPS watch that I have borrowed to use at Lidingöloppet.
Nice temperature today, 18oC (64F), a bit windy but I could be without any hat and gloves. Was having a nice speed too.
What I have learned about the Garmin GPS is to put the power on when I get outside so it can find the satellite signals.
Now I also could see the real distance, have always suspected that this run is a bit longer than 5K and that was true.
Total time: 31.52.40 min, average speed: 6.15 min/k, distance: 5.09K using Garmin Forerunner 310XT
Lidingöloppet, be ready, I am coming tomorrow and am aiming at breaking my PB