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6h Treadmill Battle

#4 – 50 runs in 100 days – Winter edition

4 years ago the running group I belong to – Coach K Runners got challenges by Actic Kista or the Krutgubben (”Powder man”) Jocke to participate in a 6h treadmill battle which means that 12 runners are running each 6 h on the treadmill between 10-16.

Of course we wanted to participate, the first year we got outclassed, the second year we were very close to win and last year we won but this year we lost again.

I decided to participate, me who hate to run on a treadmill, who does that anyway, and then for 6h, am I insane or what?

This training has not been the best, due to a new job beginning end of February, commuting to Älmhult for 3 months, really destroyed my training and other changes (not negative) so I am not in the same shape as last year so it was also to make a decision if I would run Tjörnarparen, an ultra race that I really love.

So yesterday I was getting together most of what I would bring with this morning to Actic Olympen

My goal was to run at last 50K and to be able to do that I had to have an average pace of 7.20 min/k so I decided I would start at 6 min/k and maybe have to reducera the pace during the day and still be able to make it.

First 3h I was just fine, got to 27K but then I ran into some issues that forced me to walk from time to time.

Some said it is easier to run on a treadmill, more gentle ?

It seems to me that just because you run so similar and it is no change in environment it gets tougher, first of all I got very tired at the bottom of my feet and neck and lower back got punished.

More walking during the last 3 hours because of a prosting calf and ache in lower back, the last 1 h and 20 min I ran 700 m with a pace of 6.40 min/k and walked 300 m but for the last 5 min I got extra energy and ran with a pace of 6 min/k.

I was ready to throw in the towel, was very bored at the end, all the good candy was gone, had to drink Red bull, earlier had changed to compression socks because of tired calves.

Distance: 48.5 K, time: 6h, average heart rate: 143, average pace: 7.13 min/k, max pace: 5.57 min/k, VO2 Max: 37 ml/kg/min

Am amazed at myself for managing to run 48.5K, almost 50K.

Now I aching in my front thighs, back thighs, calves, neck, back and other places but proud of myself for pulling this through and also impressed with this incredible gang

We pulled together 491.1K.

3.35K Lunch Run

#3 – 50 runs in 100 days – Winter edition

Today it was time for lunch running at work, Anders has forgotten his running gear so I ran on my own.

Last week I was really sore all over my body but now after some days of resting I felt much better today. Was not as tired in my legs.

Most of the snow is gone but there were snow parts, some that I could avoid but some were avoidable.

Had a good pace today even if there was some upwind, chilly but I was not freezing.

Distance: 3.35K, time: 18.30.7 min, average heart rate: 148, average pace: 5.31 min/k, max pace: 2.04 min/k, cadence: 180, VO2 Max: 27 ml/kg/min

Today good cadence, since I bought new running shoes the cadence decreased a bit but maybe it takes some time to get used to the new shoes and the cadence get affected.

2.56K Flat Run

#2 – 50 runs in 100 days – Winter edition

Decide to run before breakfast this morning.

I got knee pain after the intervals, using my Sarva shoes so I didn’t want to use them but the bike path was icy from the beginning so I had to trip gently but to avoid injury I decided to run on the siden of the bike path.

It was nice running before the city has awaken, a few people were out walking their dogs and I felt the cold on my cheeks.

Did not like to run on the downed apples under the snow but got extra workout running on the snow which is a bit heavier.

When I was running on the bike path in the beginning I was wondering if that would be good running technique 🙂 the same I visualize when I do ”barefoot running”

Distance: 2.56K, time: 18.10 min, average heart rate: 128, average pace: 7.05 min/k, max pace: 6.12 min/k, cadence: 174, VO2 Max: 23 ml/kg/min

Pulse Based Interval Training

#1 – 50 runs in 100 days – Winter edition

I decided that I would participate in the winter edition of this challenge 50 runs in 100 days but needed some rest days after the tough trail race this weekend.

The weather had not discussed with me about this weather this morning, it was rumours about snow and of course the ground was white when I woke up and it did not look promising but I had decided that I would do intervals at lunch time. I have been working from home.

As I was expecting, some snow melted during the morning but I also suspektes that some bike paths parts would have snow and wouldn’t risk it. A chance to test my Sarva D’vil running shoes with studs. Bought them two years ago and have used them once 🙂

This time I would do the pulse based intervals correctly displaying the pulse this time 🙂

Was not sure about the temperature, 5 oC (41F) so decided to also put the windstopper on and might remove it during the run.

The negative with these shoes is that they make noise on the not snowy parts 🙂

During the 2K warm up I realized I would pass where they were asphalted but ran in the snow but realized I had to pass across the new asphalt 🙂

During the warm up it got too warm with the wind stopper so I took it off.

So pulse based intervals works this way, during the intervals you are going to be a couple of heart beats below your threshold pulse (160) and never go above the threshold pulse.

I did this experiment last year after this trail race (Dödens Zon = Death Zone) but waited one more extra day this time but expected the same result.

One good thing is that it is very unlikely that I will go above my threshold pulse but it is also more difficult to get up to 157 since I still have very tired legs.

So first interval I got to 157 but dropped to 156 and lower and got back up again, at 155 I thought that I would die literally, it felt more like I was doing intervals based on pace and I did maximum pace.

Rest for 2 min where I jogged, was glad I was wearing these Sarva shoes because part of the bike paths still had snow.

Then the second interval where I passed some kids in maybe 3 grade and girl asked me if I liked jogging 🙂 I told her Yes and up hill I got to 159 but never over 160.

Rest again for 2 min where I jogged.

Half done!

Third interval I felt the tired legs and it was fun to see this sign during this interval

Finally the fourth interval, felt a bit ache in my right knee, these shoes are not optimal for running where part of the run is directly on asphalt.

Done! And then 1K cool down

It was tough today but I did it, stick to the plan that I have now. The weight loss.

Result

Distance: 11.82K, time: 1.14.09 h, average pulse: 148, average pace: 6.16 min/k, max pace: 5.03 min/k, cadence: 178, VO2 Max: 27 ml/kg/min

Dödens Zon

#49 – 50 runs in 100 days – Keep Running edition
#50 – 50 runs in 100 days – Keep Running edition

Woke up 4.30 this morning to eat breakfast, pack the last things and bike to Nova to be picked up by Marcus who would drive to Mölle. I was so glad that Marcus wrote on FB in our running group that it would be more fun to not drive alone. Beginning of this week I did not have any ride and had decided to take the train and bus to Mölle which takes 2 hours and yesterday a dead bord caused train chaos that wouldn’t be solve til lunch today so I am not sure how it would have gone today if Marcus hadn’t asked for company.

We were 5 in the car and we got there around 7.44, Maria would start at 8.50 and the rest of us would start at 9 am. It was cold and we decided to head down to the harbor to get bibs. Some of us already had our bibs and then we would go back to the harbor and get changed for the race.

At 8 am it started to rain and I thought oh no don’t say that it will be rain all day long but then, lucky me it stoppad.

This year they have changed it to different start times, last year the ultra runners started at 7 am and we who ran Dödens Zone (the death zone) started at 8 am which meant some clogging. This year the Dödens Zon started at 8.30, 8.40, 8.50 and 9 am.

I had put the wind stopper in a dry bag in my ultra back pack just in case I would get soaked

In the beginning it was a narrow path where someone of course started walking so the rest of us had to walk.

When I ran this route in October the lazy me was in charge, walked early on the hills but I had decided today that I would run on most hills except the challening ones like Nimis and Håkullen.

After a while you get down to the coast where there are 600 m stones that you have to walk on (some ultra runners passed us and they had another pace) and these stones were really slipper today, I was glad I did not sprangle my feet, I was surprised that I did not injured myself during this stone part and finallåt I came to Nimis and even Nimis was slippery.

After that it was flat for a short time and then Håkullen came where they had rerouted the route and it was very steep upwards but definately an interesting new part.

The first 10K are definately the worst part of the race, you have some steep down hill part which were gooey so I was gliding and could have injured myself there too.

In the beginning I was among the last in the group that I belonged too but during the stone part and Nimis I passed some runners.

I got a bit angry sometimes, in a nice way, when the ultra runners passed me and had a much faster pace and look so fresh 🙂

My legs were really tired after 10K but then I had Lars ”the devil” in front of me who pushen me forward and also another not so pleasant evil devil e who pushed me forward in another way (to get some steam off me)

Finally I got the light house where I met the main organizer of this race and this was my last chance to run this ultra race (60K) but was glad I did not run this year, next year it will increase to 160K (100 miles) and I asked him if he could make the Dödens Zon a bit longer and more altitude, he then informed me that 2001 it was 500 m more altitude, now we’re talking 🙂

160K is too long for me.

After the light house it is only 4K left and they feel much lighter. There is a tough part just after the light house but after that I feel the finish lite close.

I was not in the same shape this year, have gained 9 kg but finished with 3.35 according to my pulse watch, the result is not out yet

Distance: 20.65K, time: 3.35.21 h, average heart rate: 153, average pace: 10.26 min/k, max pace: 6.47 min/k, cadence: 150, Vo2 Max: 30 ml/kg/min, asc: 826 m, desc: 832 m

This race was definately the Death Zone or the Hell Zone this year but the rain stayed away, a little tiny rain during those last 4k’s but did not bother me

Finish time: 3.35.11 h, place: 129 out of 168

Then I ran to the car to get changed

Distance: 0.34K

9.46K Flat Run

#47 – 50 runs in 100 days – Keep Running edition
#48 – 50 runs in 100 days – Keep Running edition

Lat run before the race Saturday

I have changed the plan distance Tuesday but today I decided that I was going to stick to the plan and to my 10K city run after work and this time I wouldn’t forget my reflective vest or headlight.

Since the temperature dropped these couple of days I decided I would wear my 2xu windstopper tights to see if they work on Saturday when I will run a race.

Reflective vest on and headlight and started my run. Realized that the headlight did not work grrr, I should have checked the headlight before I started the run.

No cars were coming in my direction when I was running on the not lit dirt road.

Later the headlight ”was” falling apart so I had to stop for a short time to get back one of the batteries and close the lid and then there was light 🙂

The pace was ok.

Distance: 9.46K, time: 59.50.6, average pulse: 145, average pace: 6.19 min/k, max pace: 5.36 min/k, cadence: 176 I am not sure if the cadence is not as high as normal due to new running shoes, time will tell, VO2 Max: 26 ml/kg/min

After that fore foot running

Distance: 0.22K, cadence; 158 not as good as the other day even if I was visualizing I was running on glass.

7.28K Short Run

#45 – 50 runs in 100 days – Keep Running edition
#46 – 50 runs in 100 days – Keep Running edition

On my way home from work a colleaglue of mine asked me, when I told him I would run after work, if I would use a headlight and I said of course.

Got home, changed and headed out and totally forgot reflective vest and headlight. Part of my run I would run is not lit up and cars pass by.

Felt that I had a good pace from the beginning and when I got to the dark part and I saw a car light I ran to the side, on the grass since I am totally invisible with dark clothes. Now it is dark when I get back from work. I did not see any other runners.

The plan first was to run a 10K run but it was a bit chilly and I do not want to catch a cold when I have a race on Saturday so I shortened it a bit and decided to do forefoot running at the end.

Distance; 7.28K, time: 45.36.6 min, average heart rate: 145, average pace: 6.15 min/k, max pace: 5.23 min/k, cadence: 172, VO2 Max: 25 ml/kg/min

After that I did the forefoot running

Distance; 0.22K, cadence: 192

5.01K Lunch Running

#43 – 50 runs in 100 days – Keep Running edition
#44 – 50 runs in 100 days – Keep Running edition

Normally I am at work on Mondays working and usually run during lunch but today it was ok to work from home because the pope was coming for a visit in the area where I work and it will be crowded and extra security -> train delays among other things. But that did not mean that I would skip the lunch run.

Saturday this week it is the last day of this challenge so if I do two different runs on each day I run this week I will be fine 🙂

So today at lunch I ran my 5K city run around the neighbor hood, had a good pace from the beginning and a bit slower at the end.

Ran with my new shoes and no knee pain and no ache under my feet 🙂

Distance: 5.01K, time: 30.04.4 min, average heart rate: 146, average pace: 5.59 min/k,
max pace: 5.23 min/k, cadence: 176, VO2 Max: 30 ml/kg/min

My 5K run is a bit longer than 5K so I stopped running at around 5K and then ended with front foot running the last meters. It was going to be interesting to see what cadence I would get 🙂

Distance: 0.08K, average pace: 6.57 min/k, cadence: 200, VO2 Max: 24 ml/kg/min

Pulse Based Interval Training

#41 – 50 runs in 100 days – Keep Running edition
#42 – 50 runs in 100 days – Keep Running edition

I had planned first to run a regular 10K Flat Run but decided that I would do pulse based intervals instead and test my new running shoes – Asics Gel Pursue 3.

So off I went on my 2K warm up in a comfortable pace and then the first interval and got very surprised when the pace was shown on the display instead of th pulse. Decided to stop and start over. The pulse watch hung in the middle of everything and I swore a bit but then I started all over again and the same thing happened, pace instead of pulse and got a bit upset of my pulse watch but then it hit me, it is a while since I did intervals. I chose the Running mode instead where I do not see pulse and not Hilly intervals mode where I see pulse so I had to go on feeling tonite. So indirectly pulse based intervals. I am suppose to be a couple of heart beats under my threshold pulse.

What I do is 2K warmup, 4x2K intervals with 2 min rest between (where I walked today) and then end with 1K cool down. The pulse watch beeps to change but I got disturbed on the third interval when the pulse watch beep when I first thought that it was time for 2 min rest but something told me that it was the 2.5K beep that happened 🙂 Do not happen when using hilly intervals mode.

Nice to see happy runners today who also said hi when I passed them.

So I have learned that when it is head-wind I have a tendency to increase the pace and also uphill so I tried to slow down the pace there.

So I was curious if I would have gone over my threshold pulse or not during those intervals.

About my new running shoe, I did not get any blisters or sore feet

Results on my first warm up

Distance: 2.11K, cadence: 170, VO2 Max: 27 ml/kg/min

Now it is time to get back in shape. Have the goal to loose around 9 KG so I will from now on plan one month a head and have intervals every other week if it is possible.

Nice to see that I didn’t go over 160 which is my threshold pulse but next time I will choose the right mode so I can watch my pulse better, should have been around 157 on all intervals but still am happy that I could on feeling stay under the threshold pulse, thought how I fel when Lars a running buddy of mine and me ran up and down at Vallåsen and had to stay under the threshold pulse and I guess I remembered the feeling correctly this time

Distance: 11.55K, time: 1.17.06 h, average pulse: 141, average pace: 6.40 min/k, max pace: 5.13 min/k, cadence: 172, VO2 Max: 26 ml/kg/min

3.27K Lunch Run

#40 – 50 runs in 100 days – Keep Running edition

Since I skipped the lunch run on Monday, me and Anders decided to run today. When I reminded him at breakfast at work it looked first like he had forgotten his running clothes but that was not the case 🙂

So around 11.30 we started our run or Anders got tired of me getting my pulse watch ready so I had to speed up the pace to catch up with him. I had fast legs today and Anders fell a bit behind.

Today I did not forget my flipbelt 🙂

It was very nice getting out for a run, it is interesting to see me in long 2XU tights, long sleeve and fleece, gloves and hat and Anders in shorts, long sleeve and t-shirt.

Gloves and hat went off after a while.

Next Monday it won’t be a lunch run due to the pope visit in the area where I work. I will work from home to avoid delays with trains and extra security etc etc so the lunch run will be another day and maybe Sara might join us 🙂

Distance: 3.27K, time: 19.35.5 min, average heart rate: 144, average pace: 5.58 min/k, max pace: 3.49 min/k, cadence: 178, VO2 Max: 31 ml/kg/min

And next lunch run I will have my new running shoes.

Gabby's Challenges

Challenges that I am participating in

Författararkiv: admin

6h Treadmill Battle

3.35K Lunch Run

2.56K Flat Run

Pulse Based Interval Training

Dödens Zon

9.46K Flat Run

7.28K Short Run

5.01K Lunch Running

Pulse Based Interval Training

3.27K Lunch Run