Författararkiv: admin

27.52K Trail Run

#39 – 50 runs in 100 days – Summer edition

Last Saturday I had planned to run a route, mix of orange, yellow and a little blue but after the blue and back on orange I got confused where Bengtemölle was (where I would go back on yellow) so I ended up running on orange all the way to Haväng. Distance fine but too much asphalt and dirt road, need more hillier runs now.

So this weekend I would redo the same run, would know where to run at some parts of the run and then on orange after blue I would turn on yellow where it showed up the first time and continue as planned.

A bit warmer then last Saturday but rain in the air but that would not stop me from running.

There is race going on this weekend, started Friday 8 am from Bjärred (10 outside of Lund) and then the runners run down all the way to Haväng and turns back and finish at Hotel Lundia, a 246K. Earlier this week I was wondering if I would see some of them since I would mix orange and yellow, the fastests finish with around 30h so they would have turned back during the nite and would have past Christinehof but this morning around 7 am some were around the area.

Started my run at 8.42 am and I had not run long on the orange marker when I saw two guys, Henrik Kockum was one of them who I know, he is part of the 6h treadmill battle. I cheered them on and talked to them. They had been running about over 24 h, impressive.

Then later on orange there were two more guys who I did not know but cheered them on. I love to see my progress. At 5K I visited the toilet and turned on yellow, realized that I didn’t have to walk and continued running.

Last week I missed a yellow part where I saw a yellow arrow but realized afterwards that I should have turned to the right but continued on the dirt road. Decided that I would’t miss this part this time but did but turned right at the end and ran to the beginning instead.

Then came one of the toughest hills on this route before Vantalängan where I have to walk, is similar to Djuralid’s hill on Tjörnarparen and then a steep down hill where I ran down better this time.

Now I knew how I would run at Vantalängan. Had to remove the t-shirt because it was a bit too warm

Had rain from time to time but it did not bother me, it cooled me down instead.

Then it was time to run the blue 5K part which have some hillier parts and very lovely heather where I had the most rain.

Then I was back on orange where it starts with a hillier part and then at the top there are horses where I walk, I am not afraid of horses but I do not want to get kicked by them

Started to get a bit tired in my legs.

Came to this confusing rest area where I this time knew that I would run to Haväng and then would turn on yellow where I saw the yellow arrow the first time on orange, turned out that it was Bengtemölle and according to my map I would run to Brösarp and then continue on orange to the rail road tracks, saw yellow to Haväng and then a sign saying Brösarp 1.3K so I continued to Brösarp but could not see any orange, had brought with me the ”Brösarps map” studying it so I turned back and it felt familiar

I came on yellow from another part last year so turned on yellow on Haväng and decided to not get back on orange, just continue on yellow

This calf seemed scared when I walked towards them so I took a pic and then turned right a bit away from the calf not to scare hime or her too much.

Nice being back on those meadows.

My right calf started to get tired so a little more walking at the end

Good that I did not step in this fellow.

Was a lot of nettles but did not get burned this time 🙂

Finally I came to the final destination, same finish time but ran longer.

And then the mandatory swim in the ocean, no picture today

Distance: 27.52K, time: 3.51.34 h, average heart rate: 143, average pace: 8.25 min/k (good improvement from last week), max pace: 5.40 min/k, cadence: 158, VO2 Max: 28 ml/kg/min

Weight reporting

Weight loss 0.5 kg, weighed in the afternoon.

It has started to go in the right direction

Hilly Intervals

#36 – Transport to St Hans hills
#37 – Hilly intervals
#38 – Transport back to home

The original plan was to do pulse based intervals but since my pulse belt was not my friend yesterday (did not want to be found or paired) I decided that if my pulse belt did not want to be my friend I would do hilly intervals.

Turned out to be train chaos on my way home from work and made a decision that I would do hilly intervals independently if the pulse belt would be my friend or not.

Warm so I decided to wear shorts and linnen, mandatory waterbelt with 2 water bottles and my flip belt, regular running shoes.

Decided to divide the running in three runs to see if the transport before and after would differ much and see how the hilly intervals went.

Ran up to St Hans hills, and then got ready for those hilly intervals.

First interval was tough, heavy breathing at the top, the hill is approximately 500 m. Stayed on the top til my breathing was more normal. I was wonder how the couple who had a good time up there felt when I came up and was walking around breathing heavily 🙂 Not a good place to choose when a lot of runners do hilly training on this particular hill.

Then down again, I planned to stay at the start til I got down to 118 (heart rate) but when I got to 125 I felt fine.

Did my second interval which also was tough, saw that a group of girls had training at the top and was wondering if they were soccer girls. One of them even got a ride to the beginning of the top hill and she is a athlete?

Heavy breathing again at the top and when the breathing felt better I ran down to the start and waited til around 125.

The third interval did not feel as tough as the first two.

The fourth did not feel as bad either and when I got to the start those girls was passing me, I cheered one one, felt she needed it, some girls started walking and I could not help my self, do not cheat, they thanked me I pepped them, I asked them if they were soccer girls but there were handball girls and I said why are you walking, you run in your sport.

So on my fifth interval I had to show them I was a runner so I pushed it and that was the worse one.

Hilly intervals or intervals based on pace are the worst but I do it. I really need a lot more hilly training this year since I am going to run the ”Double Death” in November

Distance: 2 x 22 km = 44 km
Altimeter: approximately 2000 m

Then it was time to head home

On my way home I passed a mom and her daugther who had down’s syndrome and she was so glad walking at the side of her wheel chair and when she saw me she waved and clapped her hands and gave me high five, that made my evening, such cheerful child.

Transport to St Hans hills – Distance: 1.64K, time: 10.47.8 min, average heart rate: 141, average pace: 6.33 min/k, max pace: 5.57 min/k

Transport from St Hans hills – Distance: 1.65K, time: 10.44.6 min, average heart rate: 154, average pace: 6.29 min/k, max pace: 5.34 min/k

Hilly intervals – Distance: 4.74K, time: 42.49.6 min, average heart rate: 147, average pace: 9.02 min/k, max pace: 4.25 min/k, cadence: 164, VO2 Max: 32 ml/kg/min

9.82K Long Run

#35 – 50 runs in 100 days – Summer edition

Was suppose to run yesterday but it took a bit longer running an errand after work so I decided to run that run tonite after work.

Nice weather this week and it suppose to get better, hope it won’t be too warm this weekend when I will do my trail run.

My pulse belt was not my friend, tried to fix it but no success.

Was a bit breathless but not too bad.

Had decided that I would try to run without walking and see what happens when you just decide to do that. Another mile stone today, did not walk at all

I also ran this run backwards = started with the end first and finished with the start last, good for my brain, did not do any detour this time 🙂

Distance: 9.82K, time: 1.02.17.3, average pace: 6.20 min/k, max pace: 5.13 min/k

25.5K Trail Run

#34 – 50 runs in 100 days – Summer edition

I needed to increase the distance and also needed a more hillier train run this weekend.

Last year I ran Backaleden which was 19K from Alunbruket to Haväng and thought that I would have that as a base and planned my route this weekend.

Decided to run the following route

That would be approximately 25K

Started at 8.40 from Christinehof on the red route and got to Alunbruket where I got a bit confused where to continue but looked at the map and thought that I needed to take to left out on the road and then I saw the orange marker which continued into the woods

Perfect temperature, breeze, chillier but I was not freezing, the sun came out once in a while.

After Alunbruket the orange marker was a new part in this area.

I had checked how long I would run thil I would change marker but that did not work

I was suppose to change to yellow at around 4.1 but it was at 5K

The first yellow part was familiar, was part of Backaleden last year

I was suppose to change to orange marker at 7.5K but that was at around 9K and it took me some time to find the orange marker at Vantalängan, wandering around a bit til I saw where I had to continue and that was part was also new

On my way to Bengtemölle I would have a 5K blue detour which was magic

On my way to the end of the blue marker I saw a sign saying 200m to Glimmeboda, thought that blue would continue there but that was a detour from the main blue. When I got to Glimmeboda I did not find a blue marker, walked around and then I saw a sign saying ”Strövstig 5K”, this route was 5K so I walked back and saw when I walked back these 200m that I was continuing to the left and then I saw where the orange continued

I ran on this orange and got to a parking lot and saw three directions I could continue, one would take me back and was of course not right, none said Bengtemölle. I knew that I would run on yellow from Bengtemölle to Brösarp and saw Haväng 6.5K and the distance on my pulse watch said 19K and decided I would continue to Haväng on orange. On this orange marker there were a few times I saw yellow saying Backaleden but continued on orange. The distance was fine but it was more dirt road and asphalt, had to take off the t-shirt and run in sports bra because of the sun.

Finally I got to the parking lot at Haväng. Very tired legs at the end.

A little more walking than I had wanted but a nice route.

I have now checked and will do the same route next weekend but will continue on yellow marker when I have continued to Haväng and it shows up the first time so I will run over these hills on yellow last year

Distance: 25.5K, time: 3.56.44h, average heart beat: 136, average pace: 9.18 min/k, max pace: 5.19 min/k, cadence: 154, VO2 Max: 26 ml/kg/min

Weight information
Gained 0.2kg, this is the negative weighing myself at nite. Best is to weigh myself in the morning. This week I have ran more than last week.

9.73K Long Run

#33 – 50 runs in 100 days – Summer edition

There was talk about rain this morning, that it would start at lunch time but it came before lunch. I had to make a visit to my new employer and when I walked back it rained so I got a run before lunch to not get too wet 🙂

On my way home from work I saw the rain outside of the train window but I was determined that I would run after work.

It rained a bit when I walked home from the train station but I thought it wouldn’t rain by the time that I would start my run and that was the case.

Wore shorts, t-shirt, flipbelt and waterbelt.

The positive with a city run is that if it would start rain heavily I can always cut the distance, harder out in the woods.

I decided that I would try to run as long as possible before I might have to take a 500 m walk. Hoped that I would be able to make it over 5K but it did not feel that way and I had my walk after 5K and that was suppose to be my only walk but then I got pain in my front right hip towards my knee so at 7.5K I walked for another 500 m.

Had a bit of heavy breathing.

But positive to get out for a run.

I got some rain during the run, some drizzle and then when I was sitting home after my run I heard the heavy rain, glad that I got out when I got out.

This night I have now planned the rest of the weeks before my toughest race so far November 4th when I will run the ”Double Death (Dubbeldöden) +44K. It will be more hilly intervals now instead of pulse based intervals and I think that is right for this type of race, a very tough hilly run.

Distance: 9.73K, time: 1.06.48h, average heart rate: 140, average pace: 6.51 min/k, max pace: 5.46 min/k, cadence: 164, VO2 Max: 26 ml/kg/min

12.28K Long Run

#32 – 50 runs in 100 days – Summer edition

When I walked home from the train station it was stuffy and I wanted to get out for a run as soon as possible. It could be stuffe because it was suppose to rain and could also be thunder.

So I put on linnen, shorts, flipbelt, waterbelt with two water bottles.

I also would follow the route and see if I would have not following the route correctly last time. Since my pulse watch has shown earlier 12.5K but I had followed the route as is.

I decided I would have the same goal tonite as this weekend, run 5K, walk 500m, run 5K, walk 500m.

It did not felt as heavy today as Monday when I ran my 3K run.

At the end of the run I even increased the pace, felt very good.

Did not start to rain either.

Distance: 12.28K, time: 1.26.22.8 h, average heart rate: 140, average pace: 7.02 min/k, max pace: 4.25K, cadence: 168, VO2 Max: 27 ml/kg/min

Improved the finish time with 8 min 🙂

3.24K Lunch Run

#31 – 50 runs in 100 days – Summer edition

Since it couldn’t be a run after work since it was going to be delivered a food delivery bag I decided I would run a lunch run instead.

This time I didn’t forget anything in my running back pack 🙂

Ran the route that I have run since I started running a lunch run at work. This time alone which right now is ok.

Today I was breathless even if the pace was around 6.30 min/k.

Realized it was construction work where cars were not allowed to drive but I decided that it would be fine for me as a runner.

Distance: 3.24K, time: 20.12.7 min, average heart rate: 147, average pace: 6.13 min/k, max pace: 4.46 min/k, cadence: 176, VO2 Max: 26 ml/kg/min

22.66K Long Run

#30 – 50 runs in 100 days – Summer edition

First we took the car down to Vårhallen where I had time to relax before I went out on my run from Tobiksvik to Borrby Strand.

Decided that I would run 5K and then 500 m walk.

When I left Simrislund I found where I should have run when I ran to Brantevik and then ran this part today closer to the water which was nice

Just before I got to Brantevik I got drizzle but it actually felt nice when it is a bit warmer

When I started my third 5K my weak me wanted to give up before 5K but all of a sudden I had run 2K and told myself that it is only 3K left and then I got to 3K, see only 2K and it was 1.5 and 1 and then I managed

It was suppose to start raining around 2 pm but it actually started earlier and for a short moment I thought that I might cut the distance but I didn’t mind this rain either and thought that it would stop later on.

When I got to Skillinge I saw a orange marker and was on my walking part when Wille showed up and wondered if I had given up and I told him no, just am walking my 500 m. He continued to Borrby Strand where he would meet me. I saw these yellow markers in plastic but felt that something was wrong when I would continue on the car road, turned back where I saw the last orange marker and when I turned down to the right there the next orange marker, when I crossed the street I missed it but then I was on the right path again. Felt nice when I had run at the side of the road and crossed the road and got closer to the water again

Now I started to get tired legs and have to mentally pep myself not to give up til I reached 20K to have my 500 m walk again. Checked where Wille was and thought that I was close and started to run before I had walked 500 m but it turned out it was a bit more.

Interesting was that the route continued on the beach but I had to take a detour because it was some branches in the way and I didn’t want to get wet shoes.

Here it was a heavy upwind plus it is tougher running on the beach and had to walk again, thought that I saw Wille and started to run again. Found out later that he had not walked down the beach.

More flatter run this time but close to the water which I liked a lot.

The mandatory swim in the ocead, was cold

Distance: 22.66K, time: 2.53.16 h, average heart rate: 145, average pace: 7.39 min/k, max pace: 6.0 min/k, cadence: 162, VO2 Max: 27 ml/kg/min

Weight information
Lost 0.7kg after vacation

Pulse Based Interval Training

#29 – 50 runs in 100 days – Summer edition

I have worked from home today and during the day the sun was out and I was looking forward to do my pulse based intervals with a blue sky and sunny. The original plan was to do hilly intervals since I do not have a pulse belt at the moment, I ordered a new one and it could take up to 8 days. To my surprise it knocked on my door and my new pulse belt was delivered 🙂

So of course I had to do pulse based intervals

Later it was grey and heard it was raining north from here and was hoping that it wouldn’t start raining here.

Temperature was 19oC (66.2F) and when I was stepping out on the balcony it felt a bit cold but decided for shorts and t-shirt but also brought two water bottles in my water belt.

During the 2K warmup it was drizzle but felt nice, not too warm, cooling down the temperature a bit and further up I saw a bit lighter sky 🙂

Tonite it was back to normal pulse based intervals, the first interval felt tough, felt that I was going on max and was at 154 for a longer time but then got up to 157 (my threshold pulse is 160). Difference now was that I could be at 158 and not get to 159 soon after that, that has happened lately. The first interval always feels the longest, I guess it is because you have 3 more to go.

Nice with 2 min rest where I walked and took a picture of those lovely sun flowers. I did have any money with me and even if I would it would have been difficult to run around with them 🙂

Second interval felt tough too, was at 152 for a longer time but then ended up at 157 and also was at 158 without getting to 159 very soon after that. Did not get up to 160 when I was running up to the school. Have a tendency to do so when it is a hill but know now that I have to slow down and then I am fine.

Rest for 2 min when I walked

Third intervals my leg wanted to come home fast, got to 157 much quicker and at two times I was looking away from the pulse watch a bit longer and saw 160 on my pulse watch and hoped that I hadn’t gone above 160.

2 min rest when I walked and then it was just one more to go.

The fourth interval was tough at the end, tired legs and felt that I was running in tar but finally it was over.

Walked first and then it started raining, much more than drizzle but it was warm rain so I did not mind, usually I do not like to run in the rain but when it is a bit warmer and it rains in the summer it cools things down.

1K cool down.

Distance: 11.50K, time: 1.16.34.4 h, average heart rate: 148, average pace: 6.39 min/k,
max pace: 5 min/k, cadence: 170, VO2 Max: 27 ml/kg/min

12.5K Long Run

#28 – 50 runs in 100 days – Summer edition

Finally an afternoon and evening without rain and now I could head out on my 12.5K run and I had decided that I would follow a route again with my Suunto pulse watch. Just in case it wouldn’t work I wore my apple watch where I was using the Strava application.

Saw that the temperature was 22oC (71.6F) and decided to wear my water belt with 2 water bottles and was glad I made that decision.

No back pain today and also felt I was doing good but once again the heat killed me again.

Tried to run as far as I could before I had to walk, that is tough because I felt it in my body, hoped I could make for 5K but had to stop earlier.

I had a hard time breathing in the beginning and removed my t-shirt under my flipbelt and water belt. It helped a bit, had to take off my t-shirt and run in my sports bra, felt running in my sports bra on a city run but it was also liberating.

Wet my hair a few times.

Was basically walking up the hillier parts of this run and then walked a bit after that to catch my breath.

Distance: 12.33K, time: 1.34.01.8, average pace: 7.37 min/k, max pace: 5.05 min/k, cadence: 154

Gabby's Challenges

Challenges that I am participating in