Tag Archives: flatrun

5.09K Flat Run

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#14 – 50 runs in 100 days – No excuses edition

This morning it rained and I hoped that it wouldn’t rain the whole day.

Then it was time for me to head out for a short run.

Temperature: 7.9oC (46.2F)

A bit grey but no rain when I started and a good pace :-)

Then  it started to drizzling, just what I needed :-) but eventually it stopped.

Around 2K I was met by upwind, it seem to be a “take the bull by the horns” day. That takes out the strength in u. The pace decreased and then when the upwind was gone it slowly got up again.

Just before I finish this route I have a longer upward slope but I didn’t loose any pace and then I could finish strong!

Great to see those numbers under 6 again!

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Distance: 5.09K, time: 29.35.2 min, average heart rate: 143. average pace: 5.48 min/k,
max pace: 4.11 min/k, cadence: 182, VO2 Max: 27 ml/kg/min

5.36K Flat Run

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#4 – 50 runs in 100 days – No excuses edition

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I usually run a distance run during the weekend but today the Choir, I am singing in, will have our first choir rehearsal, our rehearsal day is Monday. So the distance run was earlier this week and today I ran a short run.

It is magical to run through a winter landscape.

Temperature: -3oC (27F) but not raw cold

I decided that I would wear my regular running shoes and take it easy and it felt that I had a comfortable pace, not breathless.

Had to deal with dog walkers who wouldn’t move, as a runner I am running on the wrong side of the road when I am running on a car road for safety reason but on a dirt road where no cars are it should be the normal law that applies but these two dog owners was going to stay on the right side so it was just to “step aside” :-)

Some other runners were also out running and we said hello to each other, I also had the pleasure of seeing one deer.

There was one icy part, no issues, a good run in other words.

Still nice to see the average pace number under 6 even if part of me still cannot believe that I am a 5 min pace runner now. I hope that I will keep up the good work.

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Distance: 5.36K, average heart rate: 141, average pace: 5.56 min/k, max pace: 5.13 min/k, cadence: 184, VO2 Max: 24 ml/kg/min

 

12.43K Flat Run

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#1 – 50 runs in 100 days – No excuses edition

Today a new challenge, doing 50 runs in 100 days, since I just got up to 35 I decided I would continue with this one. Do not have any race til June so it is more likely I will make it.

So I went out for a 12.5K run.

Temperature: 4oC (39F)

Yesterday evening it snowed and then it rained so it would be interesting to see how the ground would be. Decided to wear my regular running shoes.

The bike path was just wet from the rain but then all of a sudden there was a ice part so I had to run on the grass. Had good pace from the beginning.

Thought it would be a great idea to put on my reflective vest and bring my headlight. Turned out to be a good decision.

I came out on the dark dirt road but did not need the headlight. At the end before I have to cross a car road it goes up hill and there it was icier.

When I was back on a dirt road again it was a longer ice part, lucky me I could run at the side and on the grass.

Crossed a car road again and got on  another dirt road, had to put on the headlight, there was an ice part and then after that I got fooled by the dirt that looked like ice with the headlight on.

So part of this run I had to run a bit slower to avoid slipping on the ice.

When it is around 1.5K left I was back on the dirt road where I got fooled by the dirt and now it was really dark, harder to see the road even if I have the headlight on.

But then I was back in my neighbor hood and increased the pace at the end.

Nice again to see average pace under 6 min/k

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Distance: 12.43K, time: 1.14.16 h, average heart rate: 148, average pace: 5.58 min/k,
max pace: 4.39 min/k, cadence: 182, VO2 Max: 27 ml/kg/min

5.35K Flat Run

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#30 – 50 runs in 100 days – Hardcore edition
#137 – 100 Days Of Miles Challenge

This morning I headed out for a 5K run.

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The ice cold wind caressed my cheeks. It was a really windy refreshing run. The sun was out and the sky was blue.

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Distance: 3.32. miles (5.35K), time: 32.44.1 min, average heart rate: 136,
average pace: 6.07 min/k, max pace: 4.54 min/k, cadence: 180, VO2 Max: 26 ml/kg/min

MTD: 62.93 miles (101.31K)
YTD: 1061.68 miles (1594.25K)

12.47K Flat Run

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#26 – 50 runs in 100 days – Hardcore edition
#133 – 100 Days Of Miles Challenge

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After I have had my Christmas breakfast it was time to head out for a Christmas Eve run. Earlier during the week the plan was 5K but I changed my mind and decided to run the 12.5K run out in the country.

No snow this year, temperature 80C (46F), sunny and blue sky and of course my santa hat

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I wanted to spread some Christmas joy and when I passed people I was saying Merry Christmas, most people wished me Merry Christmas too but there were some people not in a Christmas spirit.

So nice to just run and no issues at all. Some upwind when it was around 2K left.

It was nice getting out for a run Before it was time for eating Christmas food.

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Distance: 7.75 miles (12.47K), time: 1.13.32 h, average pace: 5.53 min/k, max pace: 4.02 min/k,
average heart rate: 147, cadence: 180, VO2 Max: 28 ml/kg/min

5.3K Flat Run

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#25 – 50 runs in 100 days – Hardcore edition
#132 – 100 Days Of Miles Challenge

Last weekend I ran my last race, a ultra race but had to threw in the towel due to pain in my left knee. It was a tough race, I ran it last year and it was not too gooey and wet. This was my very first DNF (Did Not Finish).

Sunday the pain was gone but I took it easy this week. I had ran 35K and went to yoga Tuesday and then lifted weights twice and have done some foam rolling.

So this afternoon it was time to head out for a shorter run to test my knee. I was not worried but you never know.

Lately my pace have been below 6 min/k, part of me has not accepted this yet. I have Always considered myself as a slower runner but have been told to not use those words anymore. It is such a joy when I feel that I have fast legs and I can continue running around 5.30 min/k on shorter runs.

And no pain in my left knee. It felt good today.

At the end there was some upwind and some drizzle.

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Distance: 3.29 miles (5.30K), time: 29.29.4 min, average pace: 5.33 min/k, max pace: 4.20 min/k, average heart rate: 149,  cadence: 180, VO2 Max: 29 ml/kg/min

5.25K Flat Run

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#23 – 50 runs in 100 days – Hardcore edition
#130 – 100 Days Of Miles Challenge

Last resting week before my last race on Saturday. Started with early morning yoga on Tuesday morning, gym at nite and today was my last run before the race.

Decided to run the route out in the country and through the grave yard.

Grey day but no rain :-) around 8oC (46F). Got chased by a French bulldog, not a angry one though. I saw him noticing me and getting ready and then he ran towards me and I couldn’t help myself cheering him on. He ran with me for a short moment. His owner asked if I was afraid of dogs and I told her no, not a problem.

From the beginning I had a good pace, slowed down a bit up a hill.

I thought it would be  a good idea to test the charger that I am going to have in my ultra backpack on Saturday, this time my mobile phone is not going to die on me. So I charged my phone while I ran, kept them both in my jacket pocket. Light and I hardly felt them at all :-)

Not much more I can do now. I am so ready that I can be and I know I am. I have a goal and it should be possible. It is going to be an interesting race, double as much as last year and 7 of us will run 100K and I am not one of them, a lot of rookies which is fun. Hopefully the snow will not show up, it is OK when I am running on the road on my way to the finish line, not before :-)

I am not sure where I got my energy from, amazed myself today. I hope I can keep up the good work.

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Distance: 3.26 miles (5.25K), time: 30.06.2 min, average pace: 5.43 min/k, max pace: 4.54 min/k, average heart rate: 152, cadence: 178, VO2 Max: 28 ml/kg/min

5.04K Flat Run

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#22 – 50 runs in 100 days – Hardcore edition
#129 – 100 Days Of Miles Challenge

The plan from the beginning was to run already on Friday but the storm Helga decided to come for a visit and I was not interested to get out for a run. She decided she would be more intense more north but she still wanted to stay in the area during the weekend.

I hoped that Helga would disappear today but that was not the case so I decided  I would run a 5K run around the neighbor hood.

It was chilly and windy so I put on my winter 2XU tights, fleece, windstopper and my new warm running hat to keep myself warm.

I had a good pace, part of the run there was some side upwind but the wind did not catch me.

Even if it was a bit windy, it was not raining and it felt great to run outside instead of treadmill running for a change.

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Distance: 3.13 miles (5.04K), time: 30.32.07 min, average pace: 6.03 min/k, max pace: 5.05 min/k,
cadence: 176, VO2 Max: 28 ml/kg/min

5.33K Flat Run

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#20 – 50 runs in 100 days – Hardcore edition
#127 – 100 Days Of Miles Challenge

This week has been a rainy week and this morning I woke up with rain, hoped that it would not rain the whole day and then the sun came out and I decided to go out for a short run out in the country. Good idea to get out for a run for tomorrow Gorm ( storm) will come to Town and it suppose to be very windy. I might end up running on the treadmill again tomorrow if things are not flying around too badly. Time will tell :-)

Temperature: 8oC (46F).

Had a good pace today. had the pleasure of seeing a deer which I do not see very often in the outskirts of the city.

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Distance: 3.31 miles (5.33K), time: 32.07.2 min, average pace: 6.01 min/k, max pace: 4.47 min/k, cadence: 176, VO2 Max: 28 ml/kg/min

5.25K Flat Run

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#9 – 50 runs in 100 days – Hardcore edition
#116 – 100 Days Of Miles Challenge

Yesterday I had not decided if my last run before Saturday would be 2K on the treadmill at the gym or a 5K flat run til I ran my 12.5K run yesterday and realized that the GPS did not work properly so after that the decision was made, it would be a 5K run today to do a test to see that it will work following a route and get time and distance, crucial for Saturday.

Ended up being a nite run so premiere with reflective vest and headlight since I would be on dirt roads without any lights.

The temperature had dropped a bit so I decided I would test my winter compression tights.

Seemed that I was a bit faster than yesterday as far as pace

It is a bit spooky running in the dark, on a dirt road without any lights and the headlight lead the way. I saw a rabbit at the side seeing two red eyes :-)

I was glad I listened to myself and used the reflective vest and headlight because all of a sudden on the dirt road I saw some lights coming down the road and I was wondering what it was, a hug wide tractor that basically took up all the road. I think he saw me :-)

Also when I was on a dark trail on my way to the grave yard I saw two silver eyes at the side which was a cat. It is interesting to see animals in the dark. The only thing you see is their eyes :-)

You also will realize how invisible people and animals can be when they do not have any glare. When I was running through the grave yard I noticed some movement on the road and it wasn’t til I got closer I saw that a person was out walking a dog.

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Distance: 3.26 miles (5.25K), time: 32.21.9 min, average pace: 6.09 min/k, max pace: 5.23 min/k, cadence; 180, VO2 Max: 25 ml/kg/min