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29.54K Trail Run

The 50 runs in 100 days challenge is over but I will continue blogging about my preparation for the race ”Double Death”, a race I will run November 4th, 44K, total altitude: 2000m.

More hillier running since this summer.

I have gone over to do pulse based intervals which suits me better as a ultra runner but have now gone over to hilly intervals to be better prepared for this race.

Today I had planned to run around 30K, the route last week was 26 when I did not run the footpath but with the footpath included I would get up to 30K.

Camilla P got in touch with me and asked if I wanted to have running company, we have the same pace and of course I said yes but I also informed her that I run from A to B.

We met at Christinehof and she wanted to join me for 7K and then she sould turn back. I told her that it is 5K to Hallamölla and then it is 8K to Vantalängan so she decided to join me to Vantalängan.

The pulse belt did not want to be found so I hoped it would be found later and it did.

At Alunbruket she thought that we would go on Yellow but I told her no we will continue to run on Orange, to Hallamölla you are running more in the woods on Orange, on Yellow you have asphalt which I do not like.

We had different running discussions, I asked her about Stranda, a very tough Ultra race she participated in, in Norway. She hopes that she can run Tjörnarparen this year.

There was talk about rain but there was no rain 🙂

Got to the footpath where there are some steeper hills so some walking, nice to see that the heather was still purple.

Today it were no horses when I got back on Orange after the footpath but now I know which animals live in the big holes, rabbits, saw a bunch of them when I was walking up that steeper hill.

There were some trekkers on Orange that I said hello too.

I do not know where I got the sand from inside my shoes, stopped at Bengtemölle and took it out, it is no good feeling running with sand in your shoes.

Since the Orange marker to Haväng is mainly asphalt and dirt roads I am going over to Yellow at Bengtemölle where I instead will run Brösarps backar.

After approximately 1K I run on a dirt road and these guys

I am not afraid of cows but always walk slowly past them but these cows I was not sure about so I walked further up in the grove til I had passed the last one and then there are stairs and a gate.

It is a varity on these runs 🙂

Continued and saw some horses

And some cows

After I had run over the steam locomotive train rails I saw these horses. At the side were two bikers resting.

I was worried about one of the horses because it was just laying there, the breathing bothered me, went back to the bikers and asked them if they knew anything about horses and told them about the horse, they had seen him but said that the other horses was just standing there, if the horse would have been in a bad condition they would have reacted and I realized that they were right, when I passed him the second time he moved his legs a bit.

This time when I got to Haväng I decided to run directly to the parking lot and continue on Orange, now I knew where to run, in what direction, was a bit of confusion last time

Nice to have this the last part of the route

Had some issues with my right knee, forgot the linament at home, also tired right calf from 20K so it took some time the last 5K and the last 1.5K is asphalt. Next weekend I had planned a 35K trail run but I will stay on 30K.

My ride was delayed but for a good cause, got cold water for me. But I decided to take a swim in the ocean with my running clothes on, not socks or shoes, pulse belt or pulse watch. A bit colder but it is cooling my body down.

Then my ride arrived and I could change to regular clothes, drink water and then we drove to Kåseberga and had a good late lunch, last time we tried to have lunch at Kåseberga it was so many cars that we could not drive down to the harbour, we decided to have lunch in Ystad instead and decided to come back another time, this time we could park down at the harbour

Distance: 29.54K, time: 4.20.46.3 h, average heart rate: 135, average pace: 8.49 min/k, max pace: 5.33 min/k, cadence: 150, VO2 Max: 25 ml/kg/min

Weight report

I weighed myself in the evening and the weight loss was 0 kg. Ideal is to weigh myself first thing in the morning, I am sure I have to be under 63 KG at this point. So much better to be a bit lighter. Running feels so much better with less kilos on my body.

10.46K Trail Run

#50 – 50 runs in 100 days – Summer edition

Tonite it was time for hilly training on St Hills. On my working plan it was 60 min hilly training.

Decided to wear t-shirt, shorts, flipbelt and waterbelt.

Started my run and was breathless, temperature 19oC (66.2F), tried to remove my t-shirt under the water belt but still felt breathless.

During the first lap I had to remove my t-shirt so I could breath but it was still warm, wet my hair, then some breeze came.

During my second lap I ran into a knee issue, right knee. So I had to stop and did some walking and then I had to stop and walk later on the same lap.

This evening it was some groups of freesbee golfers but they let me pass before they throw their freesbee but I almost got run over by some MB (mountain bikers)

Since it was a bit warm and it was planned a 60 min hilly run I decided for 3 laps, during the third lap just before the ”Killer Hill” (=Mördarbacken) it just stopped and I had to walk up that hill.

Then it was time to head home.

This is how I felt after this run

But I finished this challenge finally, very much due to the cold I ran into in March and have not run any longer races and have had more run time

Distance: 10.46K, time: 1.22.35.7 h, average heart rate: 148, average pace: 7.53 min/k, max pace: 5.57 min/k, cadence: 160, VO2 Max: 29 ml/kg/min

1.39K Treadmill Run

#49 – 50 runs in 100 days – Summer edition

Decided to have warmup on the treadmill before I did the weigth lifting.

Did not bring my pulse watch or apple watch to the gym.

Started with a 6 min/k pace for 500 m and then increased the pace to 5.42 min/k for 250 min and then increased once again the pace to 5.27 min/k and then decreased the pace gradually til walking mode.

Right now I am in the middle of preparation for the race ”Double Death” (Dubbeldöden), Nov 4th at Kullaberg so beside regular gym training it is also more core and hip training.

Core this evening was rolling toe plank 30 times, pilates folding knife 3×10 times, the boat pumping 3×10 times and then ending with rolling wheel 10 times.

Distance 1.39K

Did not get the time because I for some reason got the security

3.18K Lunch Run

#48 – 50 runs in 100 days – Summer edition

It was a while ago since I ran at lunch time but today it was time again.

Part of the run I am doing some dangerous running since they are driving trucks and steamrollers at that area 🙂

Good pace at the beginning but at the end the water belt made me getting warm and I got breathless and had to remove the t-shirt under the water belt and have it over the water belt.

Distance: 3.18K, time: 19.14.4 min, average heart rate: 149, average pace: 6.03 min/k, max pace: 5.33 min/k, cadence: 178, VO2 Max: 29 ml/kg/min

25.82 Trail Run

#47 – 50 runs in 100 days – Summer edition

Needed a 25K trail run this weekend and have run from Christinehof to Haväng included the 5K ”strövstig” (footpath) but felt that I could try to find something new. When I asked my running group CKR about if something new a longer run on Österlen someone mentioned Österlen circle but that one was around 40K which is too long at the moment but saw that one part was Vantalängan to Kivik 15k. And from Christinehof to Vantalängan it is almost 10K so I decided to combine those.

Earlier I have run from Alunbruket to Hallamölla on orange, then yellow to Vantalängan but deciced to run from Alunbruket all the way to Bengtemölle on orange, no footpath today.

The orange part from Hallamölle started with a longer dirt road but then I was back in the woods again and some steeper hills. Will see what I will do next weekend.

A bit chillier today when I started, 16oC (60.8F) but I love when it is around this temperature, not too warm, not too cold.

Felt that I still was tired in my legs after the trail run at Kullaberg last weekend and the hilly intervals Wednesday, have some issues with my right heel and right knee, brought linament but never put it on my knee, so some walking from time to time.

Then I had decided that I would go on yellow after Bengtemölle because the 6.5K orange to Haväng is too much dirt road and asphalt.

Some bigger groups of trekkers were out today on the orange marker and we said hi to each other.

Got down to Haväng where I walked back to the orange marker.

When I got to the parking lot there was an orange marker showing where I would continue to Kivik but then when I got the next sign place no Kivik, thought that I was going to run near the water to Kivik to Haväng so I saw an orange marker further up with a pinboard and thought that it would say something where to head but it was just a lifebuoy. So I had to sit down, bring out my map but it did not cover to Kivik, then it is when your mobile came in handy, searched for the route and got a name on the map. Headed back to the sign place and saw that I would continue further up.

The last part was first running close to the water with a lot of sand parts and then when it was left 2K asphalt which is not the best with running with Altra shoes.

When I had finished it was time for the mandatory swim in the ocean, lovely when you are warm after a 3-4 hours run and get into the water and cool down.

Then lunch at Bures in Kivik

Distance: 25.82K, average heart beat: 133, average pace: 8.42 min/k, max pace: 5.13 min/k, cadence: 152, VO2 Max: 26 ml/kg/min

Weight report

Weight loss: 0.8 KG, since I have weighed myself in the afternoon after eating breakfast and lunch I believe that my weight should be lower. But it is going in the right direction, getting closer and closer to 60 KG

Hilly Intervals

#44 – Transport to St Hans hills
#45 – Hilly intervals
#46 – Transport back to home

Tonite it was time again for hilly intervals and I would go from 5 to 7.

Was prepared that it would be tougher since I had a tougher trail run this weekend on Kullaberg.

Always interesting to study how the transport to and from those hilly intervals goes. Always expect it to go slower on my way home, last time it was the opposite, I had a faster run back.

So warm which meant shorts, linnen, mandatory water belt.

Felt that it was a bit heavier running to those hilly intervals.

Was getting ready for the first interval, started running and when I got to the steeper part I saw that the handballs girls once again had their training on St Hans hills and of course they would do intervals at the steepest part, we just had to get along. I understand why they are there and I start at the bottom :-

On my first interval I passed a girl who was rod exercising, a very good exercise that I have to participate at this Fall. I have seen her somewhere and we talked and it was actually at the ski walking / running with walking poles exercise we had seen each other.

Always tough at the top when I have really heavy breathing and have to catch my breath til I can run back down and get ready for the next interval.

So when I am at around 140 I run back to the start and wait til I get down to 125 in heart beat before the next interval.

It is hate love when it comes to intervals, I know how much it gives but it is brutal, worse with hilly intervals then pulse based and I keep doing this 🙂

Second interval felt heavy as well, poor guy at the top who read a book and then I came and was totally beat at the top.

It felt that I had one interval in the middle where I was a bit faster but after that I was back to the heavy intervals again.

The last interval was for sure the slowest.

The plan this Fall is do more hilly training, every other week on Wednesdays, hilly intervals and then every other week hilly training, hope that this will strengthen my legs a lot so I can manage to run with good pace on my second lap at the race in November.

Then it was time to head home finally

Distance: 6.70K, time: 54.23.7 min, average heart rate: 146, average pace: 8.07 min/k, max pace: 4.31 min/k, cadence: 160, VO2 Max: 31 ml/kg/min

Total distance: 10.02K

9.70K Short Run

#43 – 50 runs in 100 days – Summer edition

The original plan was to get to the gym tonite after work but since I injured my right inner hand, nothing is broken, but is sore below my thumb.

So I changed my mind, decided to get out on a run already tonite and try the gym tomorrow.

It felt that I had tired legs after the weekend’s trail run (as expected), pace around 6.35 min/k.

Nice weather but on my latest run I have been forced to walk because of my right calf that get a bit upset, and it got a bit upset tonite too and then I also had issues with my right knee so some walking,

Ran my 10K route backwards, equals starting with the end first and then ending with the start. Good for your brain.

Distance: 9.70K, time: 1.14.08 h, average heart rate: 127, average pace: 7.39 min/k, max pace: 5.45 min/k, cadence: 152, VO2 Max: 25 ml/kg/min

21.21K Trail Run

#42 – 50 runs in 100 days – Summer edition

After two trail runs from Christinehof to Haväng it was time for a run on Kullaberg for the first time after the race last year in November.

This year I have decided to run the ”Double Death”, two laps, have run the ”Death Zone” which has been one lap. This year two laps will be an ultra, it will be at least 44K.

The original plan was to take the train from where I live 7.58 am to Helsingborg and then bus to Mölle, I would gotten up to Mölle 9.58 am, long ride but yesterday Fredrik from CKR informed on FB that he would drive and asked if anyone else wanted to join and we would leave the same time as the train but would get up earlier. So I was interested. Amanda also wanted to join us with her dog Irma. We three ran up there in October last year. Then Fredrik would leave later so then Amanda, Irma and I left 7.45 am this morning from my home.

Nice with company and I talked with Amanda about our run, last year Irma, the dog, was with us and when we came to Håkull she just froze, I am not moving one more mm, Håkull is no game for humans, loose soil, steep, you are basically crawling up trying to hold on to something.

It was suppose to rain after lunch but the first thing that happened when we stepped out of the car and got ready, I asked Amanda if we should try to find a place to get under and wait out the rain but then it stopped after a short time.

There are some hills that I have to mentally decide to run up, they are not short but today I walked up on some hills that I should be able to run up later, will be more hilly training this Fall.

Good that I can follow the route because the race follows the orange marker but then turn down in the woods and when I am training it is easy to run down to soon so it is better to stop sometimes to get down at the correct place, when the race is, it is wellmarked.

After a while you come down to the coast and have a very rocky part, it is just stone stone and loose stone and today it was very slippery, Irma, the dog was struggling.

When we got to Nimis we got confused, it must have had something, Nimis was burnt but it also seemed that the environment has changed, got too far to the left where Irma had a tough time but we find the right way later.

When I was going to run down to Håkull, Amanda and Irma would take another route since Irma would refuse to move up and I understand her fully. We said goodbye.

I continuned down to Håkull and had my worst fall ever, slipped on a stone, fell on my butt, hit my left elbow and right hand, swore but got up and was a bit crippled.

Håkull was tough today, wet, slippery and I could not use my right hand and had to depend on my left, you need to move up and try to grip something with your hands to not fall down and when it is slippery it is tougher. I finally made it up the first part and then you have to find a narrow path moving up the second part where the best thing is to walk up a bit and check if I am follow the path and adjust. Was on the right track but still got into the juniper part, got a bit off track but find where I would continue.

The worst part of this race is the rocky part which can be very slippery in November, up after Nimis and around Håkull, that can change every year but is very steep.

Got off track a couple of times.

When I was on my way to the lighthouse I passed Fredrik and Maria and said hi.

After the lighthouse there is a steep part you have to get down, not good being crippled, needed to use my right hand but could only use my left hand so I had to take it very easy.

Then you start to see Mölle, it is 4k left after the lighthouse and not so advanced.

Started with long sleeve, it got off because I had a hard time breathing and after the lighthouse I ran in my sportsbra to get more air.

Then I finally made it, Wille drove me to the beach so I could take a swim.

After the swim we shared a shrimp sandwich before we drove home

Distance: 21.21K, time: ,4.47.38.8 h, average heart beat: 137, average pace: 13.33 min/k, max pace: 5.26 min/k, cadence: 142, VO2 Max: 26 ml/kg/min

12.85K Hilly Run

#41 – 50 runs in 100 days – Summer edition

So it is hilly training on Wednesdays and after work it was regular hilly running on St Hans hills.

Warmer so shorts and linnen, mandatory waterbelt.

The first lap was just fine, a bit warm but shadow at some parts. Ran up all the hills.

A lot of freesbee golfers was also there.

At the end of the second lap I ran into an issue with my right knee so I was forced to walk for a little while. But started running towards the end and started on my third lap.

Same thing happened at the end of the third lap so some walking again but also started running towards the end.

The last lap is always the best because u know that every hill is the last one. Was forced to do some walking also at the end.

Need to get a faster pace but when I get lighter I am sure it will work out and more hillier training from now on.

Distance: 12.85K, time: 1.49.05.6 h, average heart rate: 143, average pace: 8.29 min/k,
max pace: 5.58 min/k, cadence: 158, VO2 Max: 28 ml/kg/min

1.36 Treadmill Run

#40 – 50 runs in 100 days – Summer edition

Had a meeting a lunch time Monday so no lunch run so I decided I would warm up my back with running a short distance on the treadmill at the gym.

So brought my old running shoes with me to the gym, pulse belt and pulse watch.

GPS is not working indoors but Suunto has a wrist based pace detection indoors. But I always take the distance on the treadmill as the distance that I have been running.

I decided that I would run 1K and then I gradually decrease the pace down to walking mode.

After that it was the gym with hip training, triceps, shoulders, back, core and calves.

I am very focused on hips and effective core training where I have now three core exercises I mix. Rolling toe plank 30 times, folding knife core with pilates ball, no touching of the floor, plank with pilates where I bring my knees forward, last week I did the boat and got sore core muscles the next day. Today I added the rolling wheel, hope that I did it correctly, felt it in my core muscles.

Distance: 1.36K,

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