Författararkiv: admin

Pulse Based Interval Training

#15 – 50 Runs in 100 days – Spring edition

The original plan this evening was to run with a running friend on St Hans but she got a sore throat and cancelled.

First I decided that I would run 3 laps on St Hans but then I thought that intervals would be better.

Big mistake to choose intervals.

I think my pulse watch is mad with me because I have not run in a while.

Saturday the pulse watch was happy but this evening the watch was in a very bad mood, really tested my patience.

First it hang and I had to go back to my home and wait for it to let loose, did not want to do a 5 finger reset.

Got back out and realized that the pulse belt was inside, took it off while I was waiting for it let loose.

Back in again and out and used my training program but twice it just shut down so then I decided to just use the hilly interval mood.

Realized it was windy and on the first interval the upwind hit me hard, oh in the beginning it was like running through tar. Long time ago I was that beat after the first interval so I walked for approximately 2 min, second interval I got close to 160.

2 min walk

Third interval at the end I got way above my threshold pulse which is 160, you are going to stay under your threshold pulse during the intervals, I try to stay around 157.

2 min walk and now I just wanted it to be over.

It felt that I was running on max on every interval even if I was sometimes around 150-153.

Finally the cool down where I walked first for a short moment and then ran the last part.

Gosh I am still beat 🙂

Distance: Approximately 12K (did not get all the distance registered), time: 1.13:52h, average heart rate: 146, average pace: 7.09 min/k, max pace: 5.23 min/k, cadence: 160, VO2 Max: 29 ml/kg/min

8.15K Hilly Run

#14 – 50 Runs in 100 days – Spring edition

I have not been active here for a while due to a cough and a irritating and stubborn cough that decided to stay so now it is my 5th week and allergy season. During the week I have been doing some thinking and had to decided if it is a allergy cough now or not and decided to test running for th first time in 5 weeks.

The plan from the beginning was to take the train to Höör and the bus to Frostavallen to run on the green mark but this morning it looked very rainy and decided to run on St Hans hills instead.

Temperature 7oC (45F)

Wore compression tights, long sleeve, windstopper, gloves and hat.

It felt that I had not done so much hilly running lately, breathless running up the hills.

The first was ”Mördarbacken” (=Killing hill) and oh boy. On another hill there was a group who did some type of interval training up a steep part of the top hill.

I saw one dad with his daughter walking up that hill. Part of the run is was on the verge of breathlessness, need to run there much more if I am going to be shape if I am going to run St Hans Extreme

Even if it felt heavy it was nice being back doing hilly training.

On my second lap I hear someone shout my name and I turned around and the dad with the daughter turned out to be an ”old” climbing buddy of mine so I just had to stop and talk with him. Did not know he had become a dad, had not seen him for some years. The daugher was 22 months and spoke both Spanish, English and Swedish and a charmer. Nice to catch up and then it was time to finish the run and head home

Gloves and hat got off and also the windstopper twice.

Some ache in one of my hips but did some foamrolling afterwards

Distance: 8.15K, time: 1.12.42h, average heart rate: 150, average pace: 8.55 min/k, max pace: 5.45 min/k, cadence: 172, VO2 Max: 35 ml/kg/min

8.01 Trail Run

#13 – 50 Runs in 100 days – Spring edition

Since I was going to be busy all day preparing for birthday celebration I decided I would run before breakfast.

Needed to do some hilly running so the plan was 2 laps on St Hans Extreme.

When I woke up the sun was out but when I was stepping out the door it was grey, felt like it was rain in the air. On my way to St Hans hills part of me wanted to run just 1 lap but that wouldn’t happen.

Did not do the mistake putting on too much clothing so long sleeve, windstopper, Fall compression tights, gloves and hat. Gloves got off after a while.

On my way to St Hans hills I passed a man with a dog running in the other direction but I would meet him later on the hills.

It was a bit gooey on some parts and wet, tried to avoid getting wet feet but was avoidable, in the beginning I was taking a detour around the wet parts so I didn’t get too wet but on the last lap I just ran across the wet part before the circle hill.

No freesbee golfers were there, this man with the dog was in front of me on some of the hills running with his dog. There were some dog walkers but of the time I was just me running around

It felt really good, last time I ran on St Hills I had a very tough time, very heavy and very slow, not it was not as tough so once again, it is going in the right direction.

I even ran faster at the end which is a good sign, is possible when I am more fit.

During the run I thought about the spring and there is a chance that I might sigh up for St Hans Extreme this year and see if there can be a new PB.

Great way of starting the day, then I got back, had breakfast and got ready for my late birthday celebration. Was abroad on my birthday and had promised my friends I would have a birthday party when I got back.

Distance: 8.01K, time: 59.44.5 min, average heart rate: 148, average pace: 7.27 min/k, max pace: 5.33 min/k, cadence: 172, VO2 Max: 28 ml/kg/min

Put me on the scale Thursday evening and this does not do justice, I feel that I have lost weight and the best is to put you on the scale first thing in the morning.

HIT

#12 – 50 Runs in 100 days – Spring edition

Tonite it was time again for HIT.

Today we had another instructor who was more visible during warmup 🙂

Started with warmup when we ran around the room and did different exercises

10kg kettlebells today, there were no 8kg left so a new challenge and interesting to see how I would handle 2 extra kg’s.

Started with
Kettlebells swings
Step over stepup board
Twists

Kettlebells above your head
Triceps
Jumped over stepup board from side to side and touching the hand on the stepup board between

Person jumps (=jämfotahopp) over stepup board
Low squats with kettlebells
Fast feet
Stood across stepup board, jumped on it and high jump before hit the ground

15 reverse burpees
15 mountain climbers
15 Lunges with kettlebells
10 Reverse burpees
10 Mountain climbers
10 Lunges with kettlebells
5 Reverse burpees
5 Mountain climbers
5 Lunges with kettlebells

The last set consisted of

Folding knife (=Fällkniven) situps
Skiing either regular och lower
Burpees
Burpees

Pushups were also part of a set

Not so heavy as last time, with that said, it was still tough but a little more fit which felt great, it is starting to happening things in the right direction.

9.77K Short Run

#11 – 50 Runs in 100 days – Spring edition

The weather has been weird today.

This morning it was sunny and then in the afternoon it was raining and I really hoped it wouldn’t rain when I was going to run after work.

I was so lucky it was not raining but it was really windy.

Decided to test the NRC app (Nike Running Club) and also put on some extra clothing because I do not want to be cold, I prefer realizing I have too much and then remove something.

Tonite it was not feeling so heavy, it seems that I am losing weight, just felt heavy breathing in the beginning but that was because of too much clothes

Temperature: 7.5oC (45.5F)

So I decided to take off the fleece, yes I am not kidding, I chose to put on the fleece under the windstopper and it felt so much better when I only had the long sleeve and windstopper.

What felt great today was that I could speed up at the end, such a relief 🙂

Distance: 9.77K, time: 1.03.14 h, average pace: 6.28 min/k, max pace: 5.02 min/k

9.74K Short Run

#10 – 50 Runs in 100 days – Spring edition

Today I had plan to run 2 laps on St Hans hills but since it was so heavy I changed the route to a regular 10K route.

It was grey but ok temperature, had gloves and hat in the beginning that got removed.

Interesting route, on the dirt road I thought I saw a familiar face and it turned out I was right, a colleague from work who was out for a walk and I said hi and she also said hi 🙂

Compared to yesterday I didn’t have a heavy running, felt much better today.

I have also started my rehabilitation of my hips that hurts afterwards, especially when I have been sitting and get up -> Foamrolling, started yesterday and it felt a bit better.

Distance: 9.74K, time: 1.01.29.2 h, average heart rate: 147, average pace: 6.18 min/k, max pace: 5.34 min/k, cadence: 176, VO2 Max: 25 ml/kg/min

6.25K Short Run

#9 – 50 Runs in 100 days – Spring edition

I had a plan for Friday/Saturday that changed so Saturday was open. Decided to run but rained most during the night and morning.

Decided to do some serious shopping using the birthday gift card I got at one of my favorite clothes stores. Headed down there after breakfast and hoped that no rain in the afternoon.

When I stepped out from the store, it was not raining that much so there was hope.

Had lunch and fixed a few things at home and voilá the sun came out finally. And watch skicross where Sweden got two gold medals today. Just had to head out even if part of me didn’t.

Before I knew it would rain so much the plan was to run up to St Hans hills and back but today I decided I would do a variation of the run that my running buddy Eva Berg did which is 8K but shorten it a bit.

Temperature: 8oC (46.4F) so Fall compressions tights, long sleeve and windstopper. No gloves or hat

Part of the run I could have used gloves, it was a bit chilly but eventually I got warm.

Right now I am not running with a lot of enthusiasm. With those extra pounds I gained just before vacation and during it is heavy to run right now but it won’t help sitting on the couch either. Just have to have patience so when I get lighter it would be with more joy I run.

Part of the run had some really heavy upwind where I got very breathless. Was on my watch when a horse passed me trotting

One thing I do not like very much is to get wet feet, as you can see above there were some parts where it was puddles and there was not any detour around it so some sworing

Spring is near, nice to see some spring flowers

Distance: 6.25K, time: 41.35.3 min, average heart rate: 149, average pace: 6.39 min/k, max pace: 5.45 min/k, cadence: 172, VO2 Max: 26 ml/kg/min

Pulse Based Interval Training

#8 – 50 Runs in 100 days – Spring edition

The plan was to run these pulse based intervals yesterday but we had class I storm warning and I decided to reschedule and run them today.

Lucky me Suunto Customer Service had responded and asked me if I had changed the battery and lucky me I had the correct battery at home and changed it and voilá the pulse belt worked 🙂

It was 12oC (53.6F) so I decided to wear the Fall compression tights, long sleeve, windstopper, hat but no gloves, I get warm during running.

Started my warm up (2K) and already there it was a bit heavy, I have gained a few pounds. I got up to 154 in pulse and had to slow down.

First interval felt tough, I got to 157 (a couple of heart beats under my threshold pulse) and saw that I even got so far as 159. Ache in my stomach. 2K. This interval felt the toughest

First time in a while also that everything worked with my pulse watch.

Felt good with 2 min rest when I was jogging but those minutes was soon over and started my second interval. Even before I got to the up hill part I got above 160, interesting, usually I get around 160 when I run upwards. Up hill worked, did not go over 160. Took some time to get to 157. 2K

I saw Eva Berg, one of my running buddies at her house with some other runners and waved but she didn’t see me.

Felt good with 2 min rest and then my third interval. Was around 155-157. Now I know that it is soon over. 2 min rest.

Fourth interval always the best since I know that this is the last one.

1K cool down.

Part of me wanted to give up and also wanted to walk during the rest but I believe that the best is to jog.

I just have to accept that it will be heavier for some time since I gained a few extra pound during vacation and just prior to vacation as well. It is not going to help to sit at home, better to get out and run and loose the pounds and there will be a time when I will feel lighter and I will enjoy running much more.

Even if it was tough today i did OK.

Distance: 11.87K, time: 1.17.48.7h, average heart rate: 150, average pace: 6.33 min/k, max pace: 5.33 min/k, cadence: 174, VO2 Max: 27 ml/kg/min

3.20K Lunch Run

#7 – 50 Runs in 100 days – Spring edition

It was time again for a lunch run, didn’t expect Sara to join me, maybe one day.

Was a bit cold when I arrived to work so I hoped it wouldn’t be too cold at lunch time since I did not bring with me any gloves or hat. It was a bit colder than Saturday but did not freeze.

Still a bit heavy but as soon as those extra pounds will get off I will feel lighter and be lighter.

My pulse belt did not want to be my friend so I tested another app called ”Träning” (=Training) where I had to put in how much I expected to burn ??? Not a app I will use anymore. Not a lot of data was registered. There is another app I will try next time I hope will be a better one.

Distance: 3.20K, time: 19K

So here is the reality after two weeks vacation, all inclusive, 4 runs

After a cold and get back running I lost 0.6K

Looking forward to next week to see how much I will loose.

8.2K Hilly Run

#6 – 50 Runs in 100 days – Spring edition

After laundry it was time for a run.

The sun was out, the temperature was 10oC (50F) so not the windstopper compression tights but the ”Fall” compression tights, windstopper and pink long sleeve.

The pulse belt was not my friend today, went back and tried pairing it but no such luch so today I tested my apple watch with GPS and Strava.

Had decided to run two laps on St Hans Hills.

Today St Hans Hills was crowded by freesbee golfers, saw one other runner at the start but after that I was the only runner.

With the extra weight I gained during vacation it was tough today, those hills that normally are easy felt awful , the weak me wanted to turn back but the stronger me won today.

I am a person who will get up those hills one way or another, even if I have to crawl when I am slow.

I ran my two laps and the freesbee golfers and I got a long.

A bit gooey and a bit wet but not too slippery.

Distance: 8.2K, time: 59.33 min, average pace: 7.23 min/k, max pace: 3.70 min/k

Gabby's Challenges

Challenges that I am participating in

Författararkiv: admin

Pulse Based Interval Training

8.15K Hilly Run

8.01 Trail Run

HIT

9.77K Short Run

9.74K Short Run

6.25K Short Run

Pulse Based Interval Training

3.20K Lunch Run

8.2K Hilly Run