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HIT

#25 – 50 runs in 100 days – Winter edition

Tonite it was time for another HIT (High intensity training)

Same instructor as last time. If I have to say anything negative she is not os visible during warm up when she runs with us. The first instructor was more visible, it was clear every time it was time to change to a new exercise.

Then the HIT started, very sweaty today.

Started with touching the kettlebell with your toes 10 times
Then taking the kettlebell in the middle of your upper body while putting the leg far to one side, back to the middle, kettlebell over your head, putting the other leg to the other side, back to the middle, kettelbell over your head
Pushup where you had the right hand on the kettlebell 10 times
Touching the kettlebell with your toes 10 times
Repeating this 20s and 10s rest between x 8

Using the stepup board
First doing low squats, then jumping up and down fast

Then we were doing ”jumping jacks” at the step up board and then jumped to the stepup board

Running to the short side of the stepup board and then to the other side
Then stepping 4 times on one side, over to the other side doing the same thing

Kettlebells over your head
Triceps
Kettlebells in front of you

Stair exercise where we did mountain climbers first 10s, 20s, 30s, 40s, 30s, 20s and 10s

Sitting in boat position boxing from side to side
Jumping on the stepup board.

I might have forgotten some exercise.

Great 45 minutes.

Will see if I will regret this when I will run my first longer trail run around my favorite trail area.

9.88K Short Run

#24 – 50 runs in 100 days – Winter edition

I had decided that I would run my 10K run backwards today, part of a challenge which means that I started with the end first. Good training for your brain.

Headlight and reflective vest on, gloves and hat as well.

Ok pace. Managed to run correctly half of the run, felt proud of myself and then started on auto, realized that I had started to continue on my 5K route and had to turn back and continue on my 10K route 🙂 Did not come that far but it is kind of funny, do not get relaxed.

Today i learned more about the Movescount app when you are going to use it instead of your pulse watch, think I understand why the pulse belt was not my friend yesterday.

Distance: 9.88K, time: 1.01.45 h, average heart rate: 149, average pace: 6.15 min/k, max pace: 4.04 min/k, VO2 Max: 26 ml/kg/min

3.41K Lunch Run

#23 – 50 runs in 100 days – Winter edition

My pulse watch arrived in Finland today to hopefully solve the problem with why following the route does not work.

So in the meantime I have to use my app Movescount on my mobile to get my routes registered and today the pulse belt was not my friend 🙂

Realized that I had forgotten gloves and hat and hoped that I wouldn’t suffer too much.

The Ccold bit my ears in the beginning but I think I was fine at the end. Hands get warm eventually. Remembered when I ran one of my Lidingöloppet and just after I had thrown in the bag with my sweat pants etc, I realized that my gloves were there and the temperature was 11oC (51.8F). My hands got warm and they got warm today.

Nice to get out for a run even if it felt a bit tough, a bit of heavy breathing.

Distance: 3.41K, time: 19.29.1 min, average pace: 5.42 min/k

I do not trust the average pace, did not feel that I had that pace today.

26.1K Long Run

#22 – 50 runs in 100 days – Winter edition

The original plan was to go with Coach K Runners to Fulltofta and run a trail run but UPS fetched my pulse watch yesterday to make a trip to Finland, have problems with following the route and that is what I would be able to do in Fulltofta, I have a 20K route there but have to have my pulse watch to follow it (a mix of different routes combined) plus I needed a bit longer route to get ready for the long run next week and also burn off the extra pounds I carry nowadays.

So I changed my mind and decided to run ”Lund Runt” a 27K run around the outskirts of the city, a nice run, you see a lot.

Up 7.30 and got away before 8 am. I thought it would be a great idea to bring my charger too just in case my mobile would die. Have to use it today to get the route registered.

Thought it was raining but it was just rain in the air, grey, cloudy and foggy.

When I got to dammarna there were a lot of different birds for a change, not just swans and mallards (gräsänder), I heard a popping sound, I asked the birdwatcher if it was a birdsound and I learned that it was the sound from a coot (sothöna). Birdwatchers were at the dammarna today.

Fun to see Amanda and Irma (dog) coming running towards me and a second time too. I felt like a heffalump (heffaklump) today, upwards was just bad so I had to walk plus there were some ice parts at the dammarna where I had to walk too.

After 10K the issues started, I started to feel pain in my right knee and right groin and had to walk from time to time.

At around 14K I decided to check my mobile and lucky me I had the charger, the battery was low so I put in the mobile in the charger. Decided to cut the distance, even if it won’t too much cutting but less hilly.

When I was on my way to Sony I saw a horse on the bike path that had chosen to be on the outside, no way I would pass the horse from behind on the inside so I ran across the road to the other side.

At the end I just wanted to come home. I realized when I started to run faster I did not run into the knee and groin issue. At the last walking and it was a couple of k’s left I told myself that now you run all the way home without stopping.

Even if it felt like a shitty run I was glad I got out. Had brunch afterwards at home and good coffee

I thought that I was so much slower with the longer walks but was surprised about the finish time so I must have some faster moments 🙂

Distance: 26.1K, time, 3.08.14 h, average heart rate: 131, average pace: 7.13 min/k, max pace: 4.30 min/k, VO2 Max: 24 ml/kg/min

The day felt so much better when I got the weight result. Training did not go as planned but I did almost everything that I had planned except one gym time, was suppose to be there two times this week

Lost 1.5K this week 🙂 Keep up the good work

Pulse Based Intervals Training

#21 – 50 runs in 100 days – Winter edition

When I left work it was light outside and I thought that I would run in day light but when I got home 30 min later, the dark had arrived.

This would be an interesting evening because it is hard to see the numbers on the pulse watch in the dark but I have a button that I can click on and the colors get reversed, dark background and light numbers. Important to see the heart rate during pulse based intervals which I did tonite.

My threshold pulse is 160 and during pulse based intervals you are a couple of heart beats under your threshold pulse. Good training for long distance runners. Intervals based on pace is not something that I love but pulse based intervals it is love-hate relationship.

First my pulse watch was not happy, I ran approximately 1K and had to start all over.

So first 2K warm up

First interval, it took some time to get up to 157, was around 153-154 for a longer time. Felt very long.

2 min rest when I jogged.

Second interval also took some time before I got up to 157, I have a tendency to increase the pase when I run uphill and there is one part on the second interval when I run uphill and then try to slow down a bit, otherwise it it easy to get above 160 but managed to stay below.

2 min rest when I jogged.

Third interval felt also very long but it didn’t take as long to get up to 157,

2 min rest when I jogged.

Forth interval tough to run an interval and see two horses in front of you, I am not afraid of horses but I do not want o be kicked by one. Decided to run at the side of the field even if they was going over to the left side on the bike path.

Seemed that I was spending a lot of time around 153-155 but better than be above.

I am not sure why I was not more around 157, if it is Winter, just a slow day, too much walking on the stairs Monday, I do not feel that I am catching a cold.

Distance: 11.84K, time: 1.15.08.9 h, average heart rate: 148, average pace: 6.21 min/k, max pace: 5.23 min/k, cadence: 176, VO2 Max: 26 ml/kg/min

3.20K Lunch Run

#20 – 50 runs in 100 days – Winter edition

I am part of a challenge called ”Monthly challenge” where I every day get a couple of challenges that I am going to do and collect points.

First challenge I decided that I would when I was going up the stairs, first all the way to the seventh floor and then back to the right floor. Can say that I was breathless from time to time today.

Second challenge was on my lunch run combined it with physical training. At the beginning of every gravel part would do one physical exercise. Had forgotten half of the gravels so I did 5 burpees, 5 situps, 5 pushups, plank counting to 60 x2 so it was a total of 8 gravel parts. A bit breathless from time to time. Some people looked strange at me 🙂 but I can take that.

Chilly but fresh was the weather. Both gloves and hat went off after a while.

Distance: 3.20K, time: 22.07.6, average heart rate: 150, average pace: 6.54 min/k, max pace: 5.13 min/k, cadence: 176, VO2 Max: 27 ml/kg/min

Weight curve, interesting weekend, ran almost 20K Saturday and weighed me afterwards, had lost 0.2K. Best is to weigh yourself first thing in the morning which I did Sunday morning and then I had gained 0.4K but it is fine. I am back training and take it seriously. Looking forward seeing the result this weekend.

18.68K Long Run

#19 – 50 runs in 100 days – Winter edition

This morning it was time for a longer run. Didn’t feel that it would be as icy but since I would run on the country side it is hard to know.

Temperature: 2oC (35.6F)

Just when I started my run it started to snow heavily and I was thinking if this is how it is going to be the whole day I might get soaked so I would see how long the distance would be at the end. Decided to run the route and see if the weather would change and lucky me it stopped snowing after a few K.

Ok pace, I am heavier now so at the moment I am not a 6 min runner, more 6.30 min runner but it is going to change. I am determined to get these extra pounds off.

Said hello to every runner I passed and even two bikers.

After 10K I ran into a knee issue that disappeared but then around 11.5K I started to run into a right calf issue which moved to the knee so I decided to walk 500m. Then I had to make a stop because two dogs came running barking and I was not sure what they would do. Safest was to put me on squatting to calm them down. One of them was a bit reserved but finally got close to me but the other dog barked and growled but the tail was waving. The owner heard the barking and came out, I tried to start running and the barking dog came towards me so I put me down squatting again, finally they ran back.

This calf issue came back and I had to walk two more times before I came back home.

It is good to get out running on heavy legs but if I feel it is almost pain, better to walk 500 m and then run again.

Nice to get out for a run and a longer one.

Distance: 18.68K, time: 2.09.57 h, average heart rate: 142, average pace: 6.57 min/k, max pace: 5.19 min/k, cadence: 170, VO2 Max: 26 ml/kg/min

9.78 Short Run

#18 – 50 runs in 100 days – Winter edition

I haven’t really run this much this week due to snow and ice but decided I would give it a try tonite after work.

I am in a challenge for this month and 60 min at least was the challenge. So my 10K run would be a good choice. It could take less than an hour or more than an hour.

If it would take more than an hour I decided I would do some core exercises at home.

The challenge was 60 min with training clothes on 🙂

Just the dirt road was icy so I had to run on the side to avoid injuring myself.

I passed some runners but we were not so many out running.

Reflective vest on and headlight.

Heavy legs, I think that I am still tired in my legs after the HIT exercise Wednesday so it might be a slow day tomorrow as well when I will do a long distance run.

Still it was nice to get out and just run and it took a bit more than 1 hour.

Distance: 9.78K, time: 1.04.22.8 h, average heart rate: 149, average pace: 6.34 min/k, max pace: 5.57 min/k, cadence: 170, VO2 Max: 26 ml/kg/min

HIT

#17 – 50 runs in 100 days – Winter edition

Tonite it was time again for HIT – high intensity working in intervals.

Monday I had a challenge where I from my wall had added a 6-pack challenge and 1 like got me 1 situp and 1 comment got me 5 situps. I put it up Sunday and got a total of 161 situps. Then I ended up getting myself into a plank challenge where I got myself 3 min.

The first challenge was part of a second challenge where I had to double that and ended doing 322 situps. Let me tell u that I have ache now in my core muscles, hard time coughing. So tonite would be interesting since I suspected it would be situps included.

New instructor.

Started with warmup running around the room doing different exercises and then it was time for HIT.

I have tried to remember everything

Started with deep squats over the step up board and then stood with both feet across the step up board and then jumped up with one foot, down again and jumped on the other foot.
Think that we did it 4 times

Then we did 6 exercises just once and I do not remember all of them but it was:

swing with the kettle bell
Squats with kettle bell and then straight up over your head
Squats then kicking with left foot, squats and then kicking with right foot with kettle bell
Twist situps where I did it in boat position
?
Biceps with kettle bell

Then you were on your knees and then one foot up with kettle bell
Then moved forward between step up board and then bent your legs and touched the ground, moved back and did one pushup

10 regular situps
10 situps with kettle bell on step up board and then stood up
10 biceps exercise on step up board
Were suppose to then do them 8, 6, 4, 2
This was done for 3 min but I did 10 all the time. I guess I did not listen

Fast steps on the step up board
Pushup on the step up board where you brough down your hands at the sides one at a time and back again

This is what I remember.

Like this since it also changes everytime, it is not the same. Today it was tougher in that sense that it a lot of coordination so it was more intense last time but it was still tough and very sweaty and breathless.

5K Winter Run

#16 – 50 runs in 100 days – Winter edition

When I woke up this morning it was white outside. It is a big magic waking up when it has been snowing during the night when you have been sleeping.

I had planned to run today and was thinking about St Hans hills but not when it has been snowing and then I thought about a 10K run.

I made an errand and it was tough biking on unploughed bike paths I decided that I would run part of a 12.5K route.

I have had problems with my GPS pulse watch and Suunto suggested that I had to do a forced firmware update, which I have done before and it did not help. I was not sure it would help this time either.

So I put on my running shoes with studs, orange long sleeve, fleece and windstopper, gloves and hat and winter compression tights.

Felt that I was running on max even if the pace was slower, it is tough running on snow, pulse was higher but I was determined to finish and not walk.

Unfortunately I was right about the forced firmware update, it did not help. I did not run one meter and the total time was screwed up

Best is to weigh yourself before breakfast

Gabby's Challenges

Challenges that I am participating in

Författararkiv: admin

HIT

9.88K Short Run

3.41K Lunch Run

26.1K Long Run

Pulse Based Intervals Training

3.20K Lunch Run

18.68K Long Run

9.78 Short Run

HIT

5K Winter Run