Författararkiv: admin

25.03K City Run

#15 – 50 runs in 100 days – Winter edition

lund_runt_ckr_170106

I am part of a running group Coach K Runners and the plan from the beginning was to take the train and bus to Frostavallen and do some trail running but then I realized that January 6th Coach K Runners has a tradition to run ”Lund Rund”, a 27K city run around Lund and I hadn’t run with Coach K Runners in a while so I changed my mind and decided to do the city run instead.

Heard rumors that it would be -10 (14F). Felt it already Thursday evening when I was going home after work.

Oh boy, looked at the temperature and it showed -9.5 (14.9F) so I decided to wear orange long sleeve, fleece, windstopper, warm hat and gloves, winter compression tights.

Decided that I when it was approximately 10 min Before 8 am that I would take the elevator down to the basement and walk to the end of the building where we would meet. Got to be the ”fire” police in the basement, these guys who do not understand what a firebreak is….

When I got out only 2 other runners were there, we were suppose to be 14 but then they popped up. Some Pictures were taken and off we Went.

Now I am a bit heavier (those pounds are going to get off this year), we were going to have a 6 min/k pace and I was at 6.30 min/k but let say that the cold made the runners increase the pace. I fell a bit behind but could still see them, I am much more familiar with the route today and was prepared for this, the flock leader Åke ran back to me and we chatted and then the rest of the group ran back to me and I told them that they didn’t have to do this all day long, I am fine.

Then before 10K I was on my own and ran into a knee issue and was forced to stop and walk. I did some thinking, thought first that I would do the 27K but it is a bit hilly, go uphill and at Råby decided to cut the distance, not that it would be so much shorter. When I got to Linero I turned left instead of to the right and tried to stay as flat as possible.

Got back on the route at Sony. Did  some walking but tried to make it as short as possible and tried to run as long as possible.

Was satisfied with my 25K, nice with brunch afterwards even if the espresso machine did not work, knew the problem, made coffee from the Nespresso instead and then reset the espresso later so I got my latte.

Survived the Cold

results_170106

Distance: 25.03K, time: 3.00.38 h, average heart rate: 137, average pace: 7.12 min/k, max pace: 5.13 min/k, cadence: 166, VO2 Max: 25 ml/kg/min

 

3.15K Lunch Run

#14 – 50 runs in 100 days – Winter edition

Today  it was time again for lunch running.

It was a bit sad because we started this lunch running and now Anders ”consultant” who I have run with got a new assignment and is no longer at the Company.

In the beginning it was cold and this icy wind hit my face but at the same time it is very refreshing.

My legs were fast but my body was not in sync but I fighted to keep up the good work. At the end it was not so cold when the sun was coming in the other direction.

Unfortunately no Picture today because I forgot my flipbelt and did not have very good place to keep my mobile.

results_170102

Distance: 3.15K, time: 19.04.1 min, average heart rate: 151, average pace: 6.03 min/k, max pace: 5.33 min/k, cadence: 180, VO2 Max: 27 ml/kg/min

And some weight loss last week. Have been having two weeks rest from training after the ultra race in December and of course I am going to gain weight but started Christmas Eve with training again.

weight_curve_170102

Pulse Based Interval Training

#13 – 50 runs in 100 days – Winter edition

I was suppose to do interval training Christmas Day but it was raining and I decided to do them another day and decided that it was a good day to do it the last day this year.

Intervals are not something that I really like but I know it will improve me as a runner and pulse based intervals suits me more than regular intervals and I have started to like them a bit more.

Started with 2K warmup when I tried to be around 132 in pulse

First interval 2K: Got up to 158 and then osciallated between 156 and 158 for a while but then I did not pay attention and saw that I had got up to 160, which is my threshold pulse, and then I was at 161 and had to slow down. Important during the intervals is to not go above your intervals. It was some upwind and was as 153 but felt that I was running towards a wall. I have a tendency to increase the pace when it is more upwind so I just accepted that I was a lower pulse for a while. Then no upwind and I got back to 157.

2 min rest when I jogged and tried to get the pulse down to around 132

Second interval 2K:  I did not go above 160 when I was running up the bike path and this interval feels the longest, at the end it seems that it won’t end but finally the beep.

Rest 2 min when I jogged

Now when it is half time I can see the end getting close 🙂

Third interval 2K:  I did not go above 160 and it was so interesting, I turn to the right on a road where there is a sign saying ”Slow down” and it actually was beeping just before I got to that sign.

2 min rest when I jogged and felt the upwind.

Last interval 2K: There was upwind again and also side wind when I  was at 153, did not force it and when the upwind disappeared I got to 157

Approximately 1K cool down.

Said hi to some other runners.

Still felt tired in my legs after the HIT this week but I got to a good pace during the intervals anyway. It works if I do not have too tired legs.

 

results_161231

Distance: 11.78K, time: 1.13.52.7 h, average heart rate: 150, average pace: 6.16 min/k, max pace: 4.04 min/k, cadence; 180, VO2 Max: 27 ml/kg/min

heart_rate_161231

pace_161231

heart_pace_161231

2.52K Flat Run

#12 – 50 runs in 100 days – Winter edition

I was not sure in what condition I would be in after yesterday’s HIT exercise.

Tired legs, mostly in back thighs and upper body but had decided that I would run a short run today. Either 5K or approximately 3K.

When I started the run I felt it in my legs. OK pace and decided that approximately 3K would be just fine. I have heard someone saying that it is good after a tough exercise and you have tired legs to either go out for a walk or run a short run the day after, have never done this but gave it a try,

Headlight on when I ran through a dark part that isn’t lit up.

Nice to head for a run and was ok that the pace was a bit slower.

results_161229

Distance: 2.52K, time: 16.35.5, average heart rate: 139, average pace: 6.33 min/k, max pace: 5.57 min/k, cadence: 172, VO2 Max: 25 ml/kg/min

HIT

#11 – 50 runs in 100 days – Winter edition

I have a goal for year 2017 and that is to loose the extra pounds that I have gained during 2016, started with commuting to Älmhult where I have to cut back on my training and some other changes that will need some adjustments next year.

For my running I need to go the gym and have decided that I every other week will do an alternative gym training with high intensity that still gives strength. So far I have tried Functional Moves, BodyPump, Toughest and tonite I decided to test

HIT (HIGH INTENSITY TRAINING)
The setup may vary from class to class, but the basic concept will always be the same. We begin with 5-10 minutes of simple yet dynamic warm-up, followed by a number of exercises performed for a maximum of 20-45 seconds per exercise with ”active rest” between exercises, ending with cool-down and stretch. HIT classes are either 30 or 45 minutes long. We occassionally use kettlebells, steps, weight bars, medicine balls, TRX, etc. The aim of HIT is to increase endurance in strength and conditioning, agility, explosiveness and quickness. A fast-paced workout that is suitable for most people!

I love physical training and consider myself tough and do not give up easily

So I got into the room and saw that some people got one step up board and a kettlebell and thought that it might be a good idea to collect these items.

So HIT started, we started with warmup running around the room, there were even some of the judo exercises we do for warm up 🙂

After that it was 4 set

First set consisted of the following:

Swing with a kettlebell
Squats with kettlebell where you did a squat and then took the kettlebell straight up over your head
Situps on the step up board where you took up your feet from the ground and moved the kettlebell from side to side
Up on the step up board and down low on the other side and back up and then down low on the other side
Biceps on one side
Fast feet up the step up board
Biceps on the other side
Reversed burpee
Did these in a circle and was repeated 3 times

After this set I was breathless but got back on track between the next set

Second set consisted of the following

Normal situp and then took the kettlebell straight up above your head
Squat and then the kettlebell straight up above your head
Jumped with your left leg to the left and then the right foot behind the left and then jumped with your right leg to the right and then the left foot behind the right foot
This was done once

After this set I was also breathless but got back on track between the next set

Third set consisted of the following

5 pushups where you moved your hands to the side on the down level
10 squats with wide legs and back to the middle where you moved your arms with the sqaut so arms to the side when you had wide legs and then into the middel when you got back to the middle
20 mountainclimbers
Repeated these 8 times

This set literally killed me, I was so exhausted afterwards that it was unbelievable

Fourth set consisted of the following

Burpees where you were suppose to jump over the step up board between every burpee but I just did burpees and it was enough for me
Repeated these 8 times

Oh my gosh, it was a long time ago I was THIS TIRED after an exercise

Definately something I will do again

Now I have started to feel ache in my calves, back thighs and am exhausted

And now I am going to hang out myself to be able to get serious about loosing the extra pounds that I have gained so here is the truth at this point

I have some job to do.

img_0556_161228

 

5.08K Christmas Run

#10- 50 runs in 100 days – Winter edition

img_0554

So after two weeks rest after the ultra race in Dec it was time to put on those runners shoes again and head out for a run.

I made a decision after my first ultra race that it is very needed to take a longer rest even if that has consequences but believe that I will stay out of serious injuries so last week it was calves massage, a lot of pain, you realize how tired you are in your legs, but definately worth the massage. I was planning yoga but a good morning time.

Anyway it had not snowed during the night so it won’t be a white Christmas this year and staying in town.

Temperature: 7.5oC (45.5F) so the regular compression tights, red jacket and Christmas hat, no gloves.

Good pace from the beginning, a bit slower at the end. Saying Merry Christmas to the people that I passed, always putting a smile on their faces.

Felt a bit weird running but it has been a while. But now I am starting my action for 2017 and a good running year.

img_0553

Distance: 5.08K, time: 30.49.9 min, average heart rate: 148, average pace: 6.04 min/k, max pace: 5.57 min/k, cadence: 178, VO2 Max: 27 ml/kg/min

Push Up

#10- 10 Day Push-Up Holiday Challenge

Last pushups today. Lisah wanted to know how many regular pushups we could do in 45s.

Went great in the beginning, at 14 it started to get tougher, wrists were complaining a bit and lower back was a little upset at the end.

Tried to get in a bit of a speed.

Result: 24 🙂

Push Up

#9 – 10 Day Push-Up Holiday Challenge

Totally forgot to do these yesterday so double today.

Today it was a 45s pushup variation.

You did a regular pushup, brought your knee under you and then straight up and pushup, did this 5 times and then changed leg.

Man that were hard on my arms.

Suppose to be good for the core and I can actually feel it now.

Result; 5 on each leg.

Push Up

#8 – 10 Day Push-Up Holiday Challenge

Yesterday was a rest day but since I skipped the challenge Saturday I did Saturday’s challenge yesterday and tonite it was back on track.

Tonite it was 30s grasshopper pushups 🙂

Oh boy, they were tough.

It did not hurt my back, no problem with my wrists just heavy pushups and probably not as graceful as Lisah’s

I ended up doing 8

Push Up

#6 – 10 Day Push-Up Holiday Challenge

I was suppose to do this yesterday but decided to take a rest day, was sore after the ultra race yesterday.

So I am doing it today, 45s spride pushup when you bring your leg to the side when you do the pushup.

It felt in my legs, they are way tired after yesterday’s race and my wrists were complaining a bit.

Result: 13