The original plan was to do hilly intervals but it was another cold, grey and windy day, the sun came out briefly in the morning but disappeared. But I am going to stick to the plan so I decided to bike to the gym and to intervals on the treadmill, even if running on the treadmill is boring.
Doing intervals on a treadmill works for me. I can set a pace and keep it which I wouldn’t be able to do doing intervals outside.
I did ”Krutgubbens” intervals (=powder man) where you start with a long first interval and reduce the time for every interval and increase the pace on each interval. Try to be outside of your comfort zone. If you are a 6 min runner, have the intervals under 6 min.
Even if it is boring it has it pros, if you set a pace you will keep it, tip is to put the security string on.
Started with 14 min warmup 6.40 min/k (9.0) pace and then it was time for the interval part
6 min 5.56 min/k (10.1) I was suppose to have a pace of 6 min/k but decided to run faster
1 min rest 6.40 min/k (9)
5 min 5.50 min/k (10.2)
1 min rest 6.40 min/k (9)
4 min 5.45 min/k (10.4)
1 min rest 6.40 min/k (9)
3 min 5.40 min/k (10.5)
1 min rest 6.40 min/k (9)
2 min 5.35 min/k (10.7)
1 min rest 6.40 min/k (9)
1 min 5.27 min/k (11) I was suppose to have a pace of 5.30 min/k but decided to run faster
1 min rest 6.00 min/k (10)
Then 9 minutes cool down where I the first minute had (9.5) and then 6.40 min/k (9.0) the last 8 minutes.
Needed to put the fan on, I always forgets how warm you will be running on a treadmill.
Distance: 8.37K, time: 0:49.59.9 min, average heart rate: 160, average pace: 5.58 min/k, max pace: 4.24 min/k, cadence: 178, VO2 Max: 39 ml/kg/min
I was suppose to run 3K at lunch yesterday but after 5 weeks cold I DO NOT want to run into another cold again so when it is a bit colder I won’t run but I am going to stick to the plan so instead it was boring treadmill running at the gym.
I decided to run 2K instead of 3K since I was going to be help with IT support for a choir member afterwards and had a time to be there.
Decided to have a pace of 6 min/k and then at the end increase the pace to around 5.30 min/k which I did, had to put on the fan. After 2K I decreasing the pace more and more til I was in a walking mode.
Then it was time to lift weights, since it will only be one time at the gym this week the focus was on hips and core.
Triceps was not as tough anymore which is a good sign, I have had lower weight on torso rotation but think that I am going to increase the weight next week.
Then I ended with different hips exercises, 30s toe rolling planking and also 3×10 pilates planking, some foam rolling and then stretching.
#1 – 16.80 K – 50 Runs in 100 days – Summer edition
#2 – 4.25K – 50 Runs in 100 days – Summer edition
I have been running on green/blue/green marking two times and I felt it was time to increase the distance, was checking the different markers and planned today to run green/white/blue/green marking and was hoping that it would be longer than the green/blue/green.
Was not sure about the weather but took out shorts, t-shirt, compression socks yesterday. When I stepped on the balcony it was a bit chillier and decided to have my capri tights over my shorts and then a long sleeve and see what the weather would be when I got to Frostavallen.
On my way to the train station I realized that I had not checked the trains or the bus to Frostavallen and hoped that the bus would go 10.22 otherwise I was thinking that I either would take the train to Tjörnarp and run a 20K trail run or run 4K to Frostavallen, I needed hillier so if there would not be a bus I would run 4K to Frostavallen. Checked at the train station and realized that the bus left 10.22 from Höörs train station 🙂
Decided to take off the capri tights before I started my run. Kept the long sleeve on because it was a bit windy.
Realized that I have forgotten my pulse watch at home, glad that I brought the charger so I used the Movescount app today to the route registered.
Started my run and it did not take long til I decided to take off the long sleeve, today I had decided that I would try to run up more hills.
I have run on some of the white marking during Tjörnarparen and some runs in Frostavallen but then I have left white to run to Nyrups Osteria, the first part is hilly but did not know about the rest, turned out it was a good part, more hills and then some flat parts, on my way to blue I scared a lady and I said sorry and also said I know the feeling.
Later when I had visited the toilet before blue she and her husband got back to their car and asked if I would run around Dagtorpssjön (Dagtorps lake) and I said yes and she also said that but you came from that direction, yes I started at Frostavallen and have run green/white. Informed them that the blue marking is a nice treeking route. Couldn’t help myself but had to take off the t-shirt so I was running around with the sports bra the rest of the run. So liberating.
For the first time I felt joy running, felt lighter and also felt that I had a good pace. It is definately going in the right direction.
Also thankful that I planned to run today, would’t had wanted to stay inside a day like this.
In the beginning it was a bit warm but it was also a breeze. Passed some trekkers but no runners. I am wondering where the runners are, I have passed some last year but so far this year I have not seen any other runners.
Then I put on the t-shirt again and ran 4.26K back to Höörs train station.
Distance: 16.80K, time: 2.26.53 h, average pace: 8.44 min/k, max pace: 3.22 min/k
Weight loss this week: 0.6 kg, usually do not loose a lot after a good week, last week I lost 1.3 kg.
Tonite it was time again for pulse based interval training.
Always interesting to do these some days after a trail run, last week consisted of a tough hilly race Thursday and then a trail run Saturday.
It was also warm so linnen, shorts, flipbelt and 2 water bottles.
Hoping that my pulse watch would be with me today, last time it was not my friend at all but afterwards I did force firmware update.
So off I went on a 2K warmup, an interesting thing happened, got above my threshold pulse for the first time and I was thinking how would the intervals be.
First interval always feel the longest and also I got up to around 150 and it felt like I was on max 🙂 but after half the interval I finally got up to around 157. 2K
Then since it was warm I decided to walk those 2 min between and drink some water.
Second interval I got to 155 pretty fast but I do not know what happened, all of a sudden I did not trust my pulse watch, it showed 6K and then I knew that I have to wait for the beep but like I said did not trust my pulse watch and started walking and then came the beep.
2 min rest when I walked and drank some water.
Third interval I got up to around 155 but also felt very long but decided to trust the pulse watch and finally I heard the beep. During this interval I always can see the end.
2 min rest when I walked and took some lovely pictures.
Then finally the fourth interval that also for some reason felt very long, got up to around 155 first and then 157.
I walked first during the 1K cool down but then I ran the last part.
Even if it was tough today as long as I do not get above 160 I am happy, even if I have a hard time getting to 157 sometimes it is better then being very close to 160 and then go above.
Distance: 11.53K, time: 1.17.59.4 h, average heart rate: 147, average pace: 6.45 min/k, max pace: 3.56 min/k (during warmup), 5.23 min/k (during intervals), cadence: 166, VO2 Max: 26 ml/kg/min
#24 – 16.28K trail run
#25 – 4.33K, transport to the train station
Decided last week that I would do a rerun of last week’s trail run, cannot increase the distance to soon in a short time, needs to go slowly to get back in shape.
The goal for today was to run up some of the hills that I walked up last week.
Temperature: 20oC (68F) so shorts, t-shirt and compression socks.
Decided also to sleep in and not have to sit and wait 1h in Höör for the first bus out to Frostavallen.
Was not sure if I had made the right decision with shorts and t-shirt but would found out soon on the trail run if it was right or not.
So I started my trail run which today also would be green/old black
I ran up the first hill that I have walked on last week and it felt great just to do it but I also felt heavy breathing and I just had to take that t-shirt off and run in the sports bra even if I am not a runner who runs in a sports bra and oh man how it felt after the t-shirt was off.
Even if the running felt much better than last week the heat was killing me today so I had to walk more.
I did not meet any other runners, I believe that a lot are running Göteborgsvarvet, a half marathon in Gothenburg but it was nice running and hear the birds singing.
Drank a lot more water but decided not to wet my hair since I believed that I probably would be in a need of drinking more
3 bikers came in the other direction on the old black and we said hi and also some Danish trekkers and a couple who were impressed that I was out running but I told them it was warm.
The last dirt road felt very long and I was not able to run up on any of those hillier parts.
This is a special place, here is the third fuel station at the ultra race I run in December. At this point you have 17K left and a lot of the Hektor family is there cheering you on and you can drink coffee and pick up some more energy before you continue on Tjörnarparen.
Today I saw these, there was a bunch of them earlier but these guy was on his own and didn’t mind getting photographed.
And finally it was time for Djuralids hill, the worst hill of them all, I have run up this one once when I had made up my mind in advance but today I walked up that hill
After Djuralids hill you also have this one to conquer
More bikers and the three bikers I met earlier showed up again and we said hallo again, they recognized me 🙂
Even if I ran St Hans Extreme Thursday I was not as tired in my legs as last week and when I got back to Frostavallen I did not have any tired calves either and no hip problem so I could run a longer part before I had to stop and walk to catch my breath.
Think that the gym has started to show progress now when I am back with hip stability and hip strengthening.
Nice to get back to Frostavallen, 5 minutes slower than last week but also warmer so I was satisfied
After the trail run it was time to head back to Höörs train station so the last run was combined run and walk, got in 5 min before the train would leave so I ran a bit longer before I stopped and then had time to buy a ticket.
These came in handy today and I mean the eyeglass. I had problems last week when I was going to buy a ticket, had to ask a 20 year old girl for help and then I realized when I got home that I had these, bought them on Österlen art round (Österlens konstrunda), I actually bought the sheath but had to buy the eyeglass too but did not know what to do with them. They were in my ultra back pack so I could see the different stations when I bought a ticket 🙂
And I was right when I felt lighter during the trail run, it was not my imagination
Lost 1.3 kg (2.87 pounds) this week 🙂 Keep up the good work and I am soon where I was before I got my second cold that lasted for 5 weeks.
Distance: 16.28K, time: 2.22.57 h, average heart rate: 141. average pace: 8.47 min/k, max pace: 5.03 min/k, cadence: 154, VO2 Max: 36 ml/kg/min.
So tonite it was time for running St Hans Extreme 10K, 4 laps, 48 hills.
I ran 3 laps last week with a lot of upwind and it was tough so I knew what to expect.
Not much time between work and getting to the hills and get the bib.
This year they had a new addition, St Hans Extreme 6h and I passed some of them and some was still running after 3.5 hours and some was walking.
Had linnen, running skirt, short socks and regular running shoes, had not rained in a while.
Was a bit warm but felt the breeze so I decided not to wear a water belt.
Group picture and then see the start of St Hans Extreme light, 5K and pep some ultra runners and then head down to the start.
The race started, first lap was just fine, ran up all hills but then hell started on the second lap, my legs refused to run up some hills so there was some walking and wet my hair.
Fotograf IG @fredrik.eri
Fotograf IG @fredrik.eri
Third lap was also walking up some hills but I decided that I would run up the killing hill (=Mördarbacken) and I did, interesting how it goes when you have decided to just do it.
Fotograf IG @fredrik.eri
So great to get on the fourth lap, there I decided on the down hill hill that I would run up the top hill and I did that too. And also the killing hill and then not far was the finishing line.
Fotograf IG @fredrik.eri
I am proud of myself tonite. The original plan was to run Hallandsultran 50K, June 10th but due to two colds I decided that I wouldn’t do it and just decided to run St Hans Extreme, have not prepared for it enough. 5 weeks cold and recently gotten back with training, a bit warm, 77 min was a surprise, it felt much slower in my head.
Fotograf IG @fredrik.eri
There is a race called Himmel, hav, helvete (=Sky, ocean, hell) , a 66K ultra race, 3000 total meters of altitude but today it was here on the hills, Worst St Hans Extreme so far, even 2014 beats it when it was 30oC (86F) but I am glad I ran this race tonite.
Fotograf IG @fredrik.eri
Distance: 10K, time: 77 min, average heart rate: 164, average pace: 8.09 min/k, max pace: 5.52 min/k, cadence: 158, VO2 Max: 32 ml/kg/min
#21 – 16.28K trail run
#22 – 4.23K, transport to the train station
The plan this weekend was to run a longer trail run around Frostavallen, one of my favorite trail places.
I needed to sleep in and not get up 5 am and set the alarm to 7 am but got up 6.40 am.
Put on my windstopper just in case the weather wouldn’t be warm, better to have one extra jacket and take it off then being cold.
It was warmer in Lund but when I got up to Höör it was a bit colder while I was waiting for the bus.
Started my run and I have not gotten far when a guy asked me if I had al lighter, I was thinking do I look like I have a lighter??? I said No, turned out he had two small dogs that tried to be tought and ran towards me but I was not afraid.
I had decided that I would combine the green and ”old black”. Together they are around 20K.
It did not take long til I knew that it would be some walking, one of the hills that I usually do not have any problems running up was just to give up and walk up instead. And then the windstopper got off. This is how it is today, heavy breathing
Very nice being back in the woods.
The ”old” black is part of Tjörnarparen and at one part they have moved the marking to the left but of course I have to run to right around Dagtorp’s lake
I had to jump from some stones to avoid getting wet at one place and did not dip my running shoes in the water.
Then came the first boring dirt road, I end up walking part of it because I am so bored but I promised myself that I would run the whole dirt road and I did 🙂
There was no other runners out there, nice to have the woods to myself but I met some trekkers that I said hi too.
I was hoping that I would see anemones even if the season soon is over and this is what I saw
I could have sprangled my foot really bad today, so close but still was just fine afterwards, I am surprised that I have not sprangled one of my feet because I always end up trample obliquely when I get tired feet.
On the second boring dirt road I promised myself I just was allowed to walk uphills if needed but run on the flat parts and I stick to my promise.
Then there is this hill, a bit hate love around it, Djuralids hill, a very steep hill that I have once run up but today there was no way that I would be able, then there is another shorter very steep hill afterwards.
Even if it was tough today with some walking up on some hills I am satisfied with myself. Like I have said earlier, I have gained weight, lost fitness but staying on the couch won’t make it any better. Every time I get out on a run I will loose some weight and one day I will feel happy running, right now I am tormenting myself to get me where I want to be
Distance: 16.28K, time: 2.17.25.2 h, average heart rate: 143, average pace: 8.26 min/k, max pace: 5.33 min/k, cadence: 156, VO2 Max: 27 ml/kg/min
Original plan was to run on the hills Wednesday after work but it was raining and I am not interested in getting another cold again. So Wednesday I went to the gym instead. So then if the weather would have been better yesterday I would have run yesterday but it was grey when I got back from work and did the grocery shopping that I do this evening yesterday and today the sun was out during the day and I felt what a great day for a hilly run after work 🙂
Temperature: 14oC (57F) so long sleeve, leopard tights, compression socks, flip belt and two bottles of water.
The running to St Hans hills was tough, heavy breathing. I had decided that I would do 4 laps, decide during the third lap if it would be a fourth, so far I have run two laps and next week will be St Hans Extreme which is 4 laps.
So the hilly run started, upwind even during the running to the hills but it was also tough upwind at the beginning on the hills, ran up the ”killing hill” (=mördarbacken) and ”down hill” hill (=slalombacken) but on the short hill to the top my legs just gave up and I had to walk part of it, that has not happened before and then it happened again on the circle hill and then up the grove (=skogsdungen). I made a decision that if I had to walk up those hills again I would try to run longer each time.
During the second lap I knew that it would not be a fourth lap.
I ran a bit longer on those hills that I had to walk on.
Once again I was just below getting respiratory distress.
This was a very BRUTAL run but I just had to do those 3 or 4 laps to see in what shape I am in and let me tell you that this year I do not expect any top result but I am stubborn enough and am enough bullheaded.
I have gained around 10 kg and that affect my running and if I am honest I do not enjoy the running at the moment because it is so tough but lay on the couch will not make it any better. Every run will make me lighter and later on I will be lighter and will enjoy the running much more.
The big goal is to loose 11 kg and some people near me laugh when I say that but they do not understand how much 10 kg affects your training and they do not see those extra 10 kg.
Maybe not the best idea to run a hilly run the day before I will do a 20K hilly run at Frostavallen but once in a while it is good to run with tired legs because that is what you have to do during ultra races.
Distance: 10.49K, time: 1.21.20.42 h, average heart rate: 153, average pace: 7.41 min/k, max pace: 5.46 min/k, cadence: 164, VO2 Max: 30 ml/kg/min
I was suppose to run during lunch yesterday but it was colder and I was not interested in running into another cold so I decided I would run on the treadmill at the gym tonite.
New treadmills, I saw them last week.
But now it was time to get up on one. Decided to run 3K and then cool down til walking mood.
Decided to test strategy for the 6h treadmill battle this Fall.
So changed the pace and incline during the run. Was having between 6.27 min/k – 6 min/k and at the end increased up to around 5.33 min/k.
Boring to run on a treadmill but I am going to stick with my training plan so I miss lunch running, then it is the treadmill as punishment 🙂
Distance: 3.35K, time: 21.43 min
Tested Runkeeper using my Apple Watch but it was not loaded correctly so I only have the time. Was not expecting the distance to show at all.
#16 – Transport to St Hans hills
#17 – Hilly intervals
#18 – Transport back to home
The transport to St Hans hills was heavy today, the pace was 6.30 min/k which normally is a comfortable pace but today I was breathless. I am heavy now and the goal is to loose 10 kg, go under 60 kg this year is the middle goal.
It is tough to do pulse based on hilly intervals so what I decided today was to try to stay below 160, which is my threshold pulse as long as possible and when I hit 160 increase the pace.
This hill that I run on starts flat and then get steeper and steeper, at the end I was breathing heavily, almost getting respiratory distress (=andnöd) so I had to rest at the top to get the pulse down and then run back and wait til I got down to 118 before I started the next interval.
On my first or second interval when I was at the top I saw somenone coming up the short side of the top hill and it turned out to be Tom who is part of Coach K Runners. He was preparing for St Hans Extreme 6h.
I was not sure if I would run 10 or 8 laps but during the run I felt that 8 would be enough today. It is interesting, in the beginning it feels very long til the end but after 4 intervals I was half way and the end was near 🙂
Fun to see Kyrre who was working at AZ when I was working there and Sara. They were getting ready for St Hans Extreme as well. I asked if I still could sign up and it was not too late and the date is May 18th.
Today I did not have the right clothing, could have worn capri tights and lighter socks but I survived because I brough water so I could drink and wet my hair.
Part of my body wanted to start walking at the end of every interval but the stronger me did not let me do that.
Even if I had a tough time I was glad I did it
Distance: 7.77K, average pulse: 145, max pace: 5.33 min/k, cadence: 156, VO2 Max: 33 ml/kg/min
This was my weight last week
And like I have said before, weigh yourself in the morning. Today I weighed myself after my hilly intervals, eating lunch and drinking 3 glasses of water. Picture will come later.
