It is not the smartest to run after work, especially when it is this hot in Sweden but I cannot run 3-4 am in the morning, need to on top and alert when it comes to the assignment that I have.
So I take it that I won’t be able to run the whole route, that I will suffer, it will take much longer but I will finish the route. Just because it is warmer does not mean that I will cut the distance, there is a reason why I have my ultra back pack with the water bladder filled with water.
Tonite was definately the hottest day so where I have been out running.
From the beginning it was hot so I knew how it would go.
Lasted 2.8K before I had to stop and walk.
That is how the route would be, run as long as I could and then walk, try to walk as short distance as possible, wet my hair and face and drink water.
The first hill at Klosterängens höjder I started run up on it but my legs did not want to continue running, managed to run all the way up on the second hill, on the third hill I ran part of it, walked part of it and ran up all the way on the last part.
Ran up all the way on the fourth hill.
Ran/walked to St Hans hills.
The first hill I managed to start running up on it but had to stop and walk up the rest.
Most hills I could run up all the way but not the circle hill and the hill in the grove.
Last Saturday I ran into a cow attack and was not satisfied that I had to do an detour on yellow because it is more flat.
On my way to Österlen I had a talk with my running friend who is a bull breeder. Wanted to know how to handle these heifers. That orange part is much hillier plus I have this hill that I finally ran up all the way so I wanted real badly to run on this orange marker.
Started the run at Christinehof and then I got on orange and felt ready to meet these heifers and conquer my fear.
When I got on the meadow I saw that the heifers were on the right and enough distance so I continued my run and they never bothered me 🙂
On the first half of the run I ran into issues with my right knee and had to do some walking.
Then when I got up on the hills just before I got to Brösarp I saw a choir member in the opposite direction PA was going to walk aa 36K route, we talked and went into opposite direction.
When I was on my way to Haväng I felt a breeze, so nice, even if I had to wet my hair multiple times this breeze was a saver so these 6K went just fine. I got to Haväng at 2.56, 11 minutes than the fastest run to Haväng from Christinehof so far.
Then I continued the run to Vitemölla. At a certain point I got to the beach and could wet my hair and face with colder water.
When I got out from the shadow I decided that I would run all the way to the parking lot, interesting how a decision can make u run all they way, last week I had several stops during this part and it was hot too.
Felt really good to make it all the way.
Then I ran/walked through the village, was hoping that I would get to the finish point before 3 h and 40 min and felt that that would happen and I did 🙂
Nice with the mandatory swim in the ocean afterwards
Always interesting doing pulse based intervals when having tired legs. Have experienced this earlier after running on Kullaberg and then 3-4 days later do pulse based intervals.
What did not work last time when I started to do pulse based intervals for the first time since last year. Had forgotten about the training mode and chose ”Running” when I should have chosen ”Hilly intervals” which meant that I saw the pace instead of pulse on my pulse watch and doing pulse based intervals on a feeling does not work. You have no idea what pulse you have.
So today I would choose the correct training mode so I could do this properly.
Glad I chose to wear linnen, wore the water belt and flip belt this time.
First it was 2K warmup where I had to calm down to get the pulse down, try to be around 132 but was over a couple of times.
Then it was time for the first interval and it happened the same thing that always happen when I have tired legs. Takes a long time to get up to 157, on the intervals you are going to be a couple of heart beats below your threshold pulse which is 160 in my case. It seems that I won’t get up to 157 but it is better to be lower than over 160, that cannot happen. But finally I got up to 156-157.
Decided to walk on the 2 min rest to catch my breath.
Then on the second interval I got to 157 a bit faster and that is normal when I have tired legs. I have learned that I have a tendency to increase the pace and heart beat when I run up a hill so I have learned that I have to slow down instead and then I am fine. Did not get over 160 🙂
Walked on the 2 min rest
The first interval is the toughest, then I know that I have 3 more to go.
But when I start the third interval it starts to feel better because now I have only one interval left before the pain is over, it is hate love over intervals. Pulse based intervals suits me better but they are still intervals.
On the third interval I got up to 158 very quickly, then it is time to calm down to get down to 156-157 but I got up to 159-160 but never over 160 so this intervals was the best and I think it also is normal.
Then it was finally time for the last interval. Unfortunately it got a bit scary. The same thing happened here, I got fast up to 159 and tried to slow down and then I was up on 180, rushed up just like that and it took quite some time before I got down to 143 and then I got back up to 157.
The cool down got to be a bit longer since I am participating in a challenge where I needed to get 13K on this run to be able to get over 17K, it is July 17th today. Also felt good to have a longer slower cool down after that scary last interval.
Last week when I ran this route I had to cut the distance due to rain.
At lunch it started to rain and according to the weather report it was suppose to rain the whole afternoon. Oh no. The best would be if I could run my longest run Tuesday. Lucky me the rain stopped and when I biked home from work it was cloudy but not grey.
Decided to wear my linnen, shorts, ultra back pack so I had plenty of fluid to drink and wet my hair if I wanted to.
Started my run and it was not too hot in the beginning, managed to run to the first hill part where I always walked. I had issues with the water, hardly came out anything, knew that I had set the water bladder correctly so it was a good idea to stop just before it was time to walk. Turned out that I had not pushed the tube enough and fixed that issue, so much nicer when I got water flowing into my mouth.
I had tired legs so it would be interesting to see how I would manage the hills.
Ran into a smaller knee issue and decided to stop and walk for a while to get the knee feeling better.
Then it was time to run up the first steeper longer hill at Klosterängens höjder, so far I had been able to run up all the way but just below the top my legs did not want to run anymore. Stood at the top to catch my breath.
Then it was time for the second hill where I could run up all the way 🙂
Stood and enjoyed the view and catched my breath a little before it was time to run down on the other side.
Stood still at the bottom for a short moment and hoped that I would be able to run up all the way on the third hill and I did 🙂
On my way to St Hans hills I had to stop and walk a few times due to both the heat and knee issue.
Still no grey clouds indicating it would start raining.
Got to St Hans hills and ran up the first hill, walked after that.
Ran up almost all the way on the second hill but had to stop and walk just below the bottom. Before that hill I had a horse and rider in front of me and they were getting up on that hill. Hoped that they would have gotten enough up before it was time for me to run up the hill, do not like to come behind a horse where it is narrow but they were up before I got up.
Then I managed to run up the short steeper hills and was curious about the circle hill. I couldn’t run up all the way on the second hill and I was not surprised.
Then on the hill in the grove I had to walk on the hill at the end.
But then I just decided that I would run up all the way on the ”Murder” hill and I did it, what a great feeling.
Still no indication that it would start raining so I decided that I wouldn’t cut the distance.
Some more walking before I got back home, hoped that I would get under 3h and I actually did it. Glad I could run the original route that I had planned.
Since it was going to be a warm Saturday I had decided that the car would leave at the latest 8 am.
Got up 15 min earlier, started with brushing my teeth, clean my face and put water in the water bladder and sports drink in the soft flask before I ate breakfast.
Turned out to be a good thing, had time to stretch longer and we wer actually out of the door before 8 am 🙂
This time I did not forget to put on my pulse watch.
Actually it was a bit colder when I started my run and was hoping it wouldn’t get too hot.
Got on orange marker, everything was fine til I got out on a meadow where I realized it was cows there, had not been any animals there before. I thought I would be just fine til they started to move towards me, oh no. I told them that I am just going to pass you and continue my run and all of a sudden they ran down the meadow and I thought that they were scared of me and thought that they would stay where they were but now they got back, gave me the evil eye. It was long way til I would get to the other side, this did not feel good so I backed back watching them and when I thought that I had a distance that was close enough to the stair I ran fast and got back on the other side of the wall.
Text message Wille and informed me that it would take a bit longer because of the cow attack and have to run back on yellow to get ahead of the meadow.
When I got on yellow I saw cows on the right and thought oh no, no more cow attacks but they stayed where they were 🙂
The first half of the run was fine. When I got to the rest room at the rest area and finally it was cold water so I could wet my face the regular way.
Felt that it started to get warm.
So the last 6K to Haväng I wet my face 4-5 times.
Friendly cows by the way.
When I started the run between Haväng and Vitemölle I got down to the water to wet my face and hair to cool off, felt SO good.
When I ran between Haväng and Vitemölla I had a good pace but had to stop from time to time and walk but finally I got to the finish point and once again stepped into the water with my clothes on. Before that Wille had brought cold water in the car and I drank most of it.
After work I had decided that I would run a 10K run, yesterday I changed my mind and decided that 12.5K would be the route but then I changed my mind again and decided that 10K would be fine.
It was hot when I biked home so it was running skirt, linnen, water belt and flip belt.
It was warm from the beginning but if I wet my hair I was fine, it is so important to wear water belt or have a ultra back pack with a water bladder so you can drink and/or wet your hair in the summer when you are not close to the water.
At approximately 4K I ran into a knee issue and was forced to walk and had to do that from time to time after that.
Still I ended up with a pretty good time.
I am doing a test this week, hope that by running Wednesday before Saturday will get my right knee in shape. I do not want to run into a major knee issue on Saturday when I will run my longest run.
It was a bit more grey when I biked home from work, even if it was talk about rain I decided to head out on my 21K city trail run.
Put on shorts, linnen, Brooks running shoes, ultra back pack.
When I got outside I was wondering if linnen would be too cold but decided to keep the linnen on.
Started to run but after a short moment I realized that I had forgottten my mobile and had to turn back to get it.
It was much nicer, not this heat as last week, was enjoying the run, no issues with my right knee but felt a bit in my left knee and hoped it would´t be an issue later.
Ran all the way til the street that goes uphill and walked again.
Then I got to Klosterängs höjder where I ran up two hills, was very breathless when I got up on the first one and had to catch my breath, was a bit less breathless on the second one, stood and enjoyed the view and then continued the run.
This time I was able to run up all the way on the third hill and then tried to run a bit faster up on the fourth hill.
Earlier I have been running into problems on my way to St Hans hills but this time I managed to run without any issues, thanks Brooks.
Ran up on the first hill on St Hans and had to catch my breath and ran the rest of the lap.
It started to rain a bit, just drops which was nothing and decided that I would head back on my 5K country route on my way back but when I turned back it started to rain a lot and the decision was made, I was going to cut the route to a 16K instead, of course it stopped after a short moment but when I was almost home it started to pour again.
Very satisfied with the route, very satisfied with my new running shoes. Very comfortable.
It was time to increase the distance and decided to run from Christinehof to Vitemölla. I thought that it would be 2.5K extra but turned out it was 5K.
It looked like it would be a warm day so I decided to put on linnen and running skirt. Fill up the bladder with water and also have 250ml tailwind tropical breeze with coffeine with me and had some candy left.
On my way to Christinehof I realized I had forgotten my pulse watch at the summer cottage but decided to use a app instead. Thinking about Runkeeper but then I realized that the best would be to use Movescount to get the distance registered and have my apple watch on.
Got out of the door a bit late, said that it would take 3h.
Weird not to have a pulse watch to look at so I was not sure about the pace, felt that I had a fast pace in the beginning but the body fixed it later.
It was chilly in the beginning which was nice. At approximately 4K this hill that I decided to run up all the way last week I also ran up all the way this week, felt good.
Then there is a flatter longer hill that I have to walk up on but on the flat part before it feels like it is uphill I managed to run longer there this time.
Then after Verkeån there is a steep short hill that I til today have walked up on but today I ran up on it all the way so two hills now.
I took a break at a rest stop, went to the toilet and had planned to wet my face with cold water because it had started to get warmer but only hot water got out from the basin.
It looked like I would make it in 3h but when it was 3K left to Haväng my right knee started to protest so I was forced to walk more than I had planned.
When I got to Haväng on my way to Vitemölla where I thought it would be 2.5K left it got very warm, I was boiling and had to get down to the water and wet my whole hair and pace.
Even if it was hot I was glad I got out and run this trail run. Increased the distance and will give it a new try next weekend.
Finally I reached the final destination, exhausted, for the first time I took off my socks, pulse belt and shoes, watch and went into the water.
I love to drink a cold beer after a long run and especially when it it has been warm. Wille had filled a 1 liter bottle of water and I drank halft of it in one zip after I have finished.
And finally my seafood and fish burger at Bures in Kivik
So it was time for my first pulse based intervals this year.
The temperature dropped a bit which was nice, it was not too hot.
The training consists of 2K warm up, 4x2K intervals with 2 min rest between. 1K cool down.
During those 2 min you can choose to stand still, walk or jog and if it is not too hot I always jog.
During the intervals I am going to be a couple of heart beats under my threshold pulse which is 160.
Started the warm up but nothing moved on my pulse watch, what??? Realized that I had not started something on my pulse watch so I did, off I went 🙂 So now I had maybe been running 300 m ahead. Did not start all over.
When it was time for my first interval I could not see any pulse on my pulse watch just pace and I was thinking that I had chosen the wrong exercise on my pulse watch. Interesting with pulse based intervals when you have to go on a feeling. Tough Tough. Felt that I was running on max and I was above 6 min/k but I also got under on the first interval. Breathless.
Jogged for two minutes and started again, now I had to do some detours to reduce these extra 300 m otherwise I would run into problems when I was on my third interval. Seemed to have managed but could started jogging before 2K, ran about 300 m shorter, I was just too exhausted.
2 min jogging again where I had to do ”slalom” between some kids who were walking on the bike path 🙂
It felt that it got slower and slower for each interval, definately not a good start but I was doing intervals and it will be more.
The first two intervals are the toughest but when I am starting on my third I know that I just have one left.
Finally I ran my last interval but it was so tough so I started jogging before I had finished these 2K’s, then I thought that I would have 2K warmup when it was just 1K (which I realized at the end).
THen i was thinking about why I had not seen any pulse and realized once again that it is based on which mode I am choosing on my pulse watch and an auto had chosen Running when I should have chosen intervals or hilly intervals. I will do better next time for sure. No point doing pulse based intervals if you cannot follow your pulse.
The original plan was to run the same hilly run as last week but got delayed at work and when I biked home it felt very warm. I was not sure if I would survive or not but time would tell.
Put on linnen, running skirt, ultra back pack with one 250ml water bottle and one 500 ml water bottle.
Me running and heat are not best friends and the heat affected me early.
Forced myself to run approximately 2.7K before I had to stop and walk.
What is it with stones. Why do they most of the time put themselves between the shoe and my heel?
Then it walking from time to time up to Klosterängens höjder. But I had promised myself that I would run up all the hills there.
Was totally exhausted when I had run up the first hill and had to catch my breath.
Then I ran up the second hill and catched my breath there for a shorter time and ran down on the other side. But when I turned around and started running on this longer hill I had to stop and walk shortly and then ran up the last part. Had to catch my breath 🙂 Then I just had to run up the last hill before I ran towards St Hans Hills.
At around 8K I ran into a knee issue.
I decided on my way to St Hans hills that I would try to run up all the hills even if it might mean I had to walk between.
Got ready, last week I was not able to run up the first hill but this time I did. Was very breathless and had to walk before the second hill.
Running up on all hills was very exhausting tonite. Tired legs as well but I ran up all the hills which felt good.
During the run I decided I would cut the distance due to the heat and knee issue at the end.
When I finished running one lap on St Hans hills I ran directly to my home instead of continuing on my 5K run back.
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