The plan was to run at lunch time yesterday but I was busy with work and Anders my colleague had to cancel. I decided not to run. Bad decision. If you have planned to run and it is not raining badly (except during summer time), storming or icy on the roads, stick to your plan. I then decided that I would run after work. Yesterday I was waiting for a grocery bag to be delivered to my home and of course when that arrived I was hungry. But now I have decided to make up for it and run tomorrow at lunch 🙂
So today after work I had plan to run and the sun was out, it was still light outside so of course I just had to run.
Even if it is colder in the Fall I love to run and see all these incredible Fall colors. It can be so breath taking sometimes.
Felt that I had a good pace. Gloves went off after a while.
There were also some other runners that I passed and said hello too 🙂 and didn’t get the evil eye.
It was nice to get out for a longer short run, during the run I was thinking that I might do pulse based intervals on Thursday instead of just a regular run. Next week I have a tough race so intervals might be best to do this week. It was a while since I did those.
Distance: 7.48K, time: 46.23.1 min, average heart rate: 141, average pace: 6.12 min/k, max pace: 5.45 min/k, cadence: 176, VO2 Max: 23 ml/kg/min
Monday Lunch running was cancelled due to a unexpected sudden meeting plus I had back pain.
Then most days this week have been rainy and grey. Talked about that we would run on Thursday and that the sun was out for the first time so it was decided that we would run at 11.30.
Got ready but my running buddy didn’t show up so 11.35 I decided to run on my own otherwise it wouldn’t be any more running this week.
Had a good pace and gloves and hat went off after a while. I passed some other runners during my run. Nice to not feel anything in my back. I got back pain after the week when I had to work extra hours from home and of course didn’t sit at a computer desk, instead in my couch. It disappeared with Yoga but came back this week.
I was glad that I did run because it was a sunny cold day
Nice to being back under 6 min/k and good cadence and VO2 Max
Distance: 3.20K, time: 18.21.9 min, average herat rate: 165, average pace: 5.44 min/k, max pace: 5.13 min/k, cadence: 178, VO2 Max: 38 ml/kg/min
Nov 5th I will run the race Dödens Zon (The Death Zone) on Kullaberg, approximately 22K trail run that is very different from the other trail races I am participating in. So today it was time for the last trail run before the race and what would be better than running the route.
3 other Coach K Runners that I had not run with me before wanted to join me plus Irma the dog 🙂
3 of us and the dog drove in one car and then the fourth runner would drive alone.
When we got to Mölle harbour it was very windy and cold. We waited for the fourth person but he never showed up so we were 3 runners and a dog who started running. After some k’s I had to take off my windstopper and gloves, the first k’s just goes up and up.
I could follow the route but the distance did not work this time either, I just need to get to the bottom with this.
After about 9K the route turns into a tricky narrow path into the woods and down to the coast. I had asked one of the runners to import the route just in case I would loose the route which happenend on my last trail run so there we were not in an agreement how to run, so we got off track but something felt not right so I stopped and turned back, shouted on the rest but they didn’t hear me so we got separated but since Fredrik had the route I thought that they would probably run back so I found the narrow path and ran on my own down to the coast
Text messaged Fredrik and asked if they had done a detour and got back yes but that they were close. Put my windstopper back on and gloves so I didn’t get cold while I was waiting for them.
After a while I got the message that they were 200m in front of me of the route and I was wondering which way did they go 🙂
This part is just stone stone stone so no running, loose stones, I was wondering how Irma would make it but she was doing just fine.
After a while you get to Nimis and then a steep uphill. Irma was struggling a bit.
Back to running again and then down a steep path to the coast again and then up Håkullen which is tougher than Nimis. You are basically crawling up and Irma the poor the dog got scared, she didn’t have anything to hold on to and refused to go up any furhter, Amanda decided to head back and up the other part and Fredrik and I continued on our own.
We cut the route a bit to get back to time Amanda so we probably ran around 17K
Then we got back to Mölle and I had wanted to eat this famous shrimp toast
I biked to the grocery store after work and it was cold and grey so I decided to dress warm.
I had to do a GPS reset the other day because I ran into issues when I was following a route last weekend and lost the route.
So I was not sure if the GPS was working or not, did not find the GPS when I started my pulse watch and never heard a sound that the GPS was found.
I have a tendency to dress to warm when it is colder and get punished for that. After 1K I started to feel the heavy breathing. Had put on long sleeve, fleece and windstopper, compression tights with fleece. The gloves and windstopper got off and now I could breath much better and my hands got warm.
A bit slower pace today, could be that I have tired legs after the Functional Moves when it was a lot of squats etc.
Realized also that it is time to put on reflective vest and head light, it is getting darker and darker.
Distance: 5.13K, time: 32.17.3, average heart rate: 145, average pace: 6.17 min/k, max pace: 5.33 min/k, cadence: 174, VO2 Max: 26 ml/kg/min
I wanted to test something new and read about Functional Moves that I tested tonite.
Unknown running distance since I was not aware that there would be some running during the exercise.
What is Functional Moves?
Functional Moves®) is an athletic group exercise using functional movement training for the entire body. Strength, stability, mobility and balance are trained by using your own body weight, a board and a weight plate. Also explosive / pulse-pounding moments included.
First we had warm up and then it was three blocks
First was balance. Also included was core like the boat (very low), plank, pushups, hips, squats
I did not think that I would be so sweaty and breathless. Definately something I will do again.
Yesterday I packed my running bag to bring to work.
This morning when I walked down to the train station it was raining and it was Cold. It did not look good.
Part of me wanted Anders to have forgotten his running clothes but no such luck 🙂 We decided at breakfast that we would meet at 11.30 am and when I was looking out the window close to walking down to the basement and change I saw that Anders was in a meeting and still hope that he would say that we had un unexptected meeting but no such luck either 🙂
So I changed and got out and it was chilly, cold, windy and it was also raining and I hate to run when it rains.
I got up a good pace and once again Anders commented that I had smaller running steps than him and still ran fast and I told him, good cadence.
After a while Anders had to stop and walk and told me to continue and I was thinking that he must know that this time I won’t stop and circle around to wait for him, we both are familiar with the route now.
Once again I think that I had a good pace because I wanted to come back fast into the building and get warm. Anders ran in short and long sleeeve and t-shirt and I had long compression tights, long sleeve, windstopper, gloves and buff, the gloves got removed when my hands got warm.
Distance: 3.15K, time: 18.40.8 min, average heart rate: 147, average pace: 5.55 min/k, max pace: 5.23 min/k, cadence: 182, VO2 Max: 30 ml/kg/min
Been a tough week at work, arriving early every day and had to do a few things this morning. And felt that it would be good to get out for a run before breakfast this morning to clear my head.
A bit chillier to decided to wear my long compression tights, long sleeve, windstopper but realized I did not have any gloves.
Oh boy, the wind really bit me in the face and body. I had planned to run around 5K but was not sure if I would cut the distance because I would freeze too much.
There was another runner that stood and stretchen who I said hello too.
After a while my hands got warm.
It felt that I had a good pace today to get home faster to get back home and get warmer 🙂
Distance: 4.01K, time: 23.54.8 min, average heart rate: 141, average pace: 5.57 min/k, max pace: 5.33 min/k, cadence: 182, VO2 Max: 25 ml/kg/min
It was chilly this morning when I went to work but I had decided I would go for a run after work.
So leopard tights, orange long sleeve and flipbelt.
Nice to feel that I had a good pace compared to last weekend. Ran my 5K city run that I had not done in a while. There were some other runners out.
At the end I ran up a bike path and it fel extra good to just run up and pass a lot of pedestrians who just got off the train and have a nice pace at the end.
Even if it was colder I never experiencing any heavy breathing
Now it is time to get off those extra pounds and get down to where I want.
Distance: 5.04K, time: 30.10.5, average heart rate: 145, average pace: 5.59 min/k 🙂
max pace: 5.13 min/k, cadence: 180, VO2 Max: 28 ml/kg/min
#30 – (Trail Run) – 50 runs in 100 days – Keep Running edition
#31 – (Transport from) – 50 runs in 100 days – Keep Running edition
Woke up this morning at 5 am to head out for the last longer trail run before the 6h treadmill battle challenge in November and to see in what condition I am in before the ultra race in December.
The temperature was 13oC (F) so I decided to wear capri, compression socks, long sleeve and windstopper.
On the train a guy got on and sat across from me and said hi 🙂 I was not sure what type this was but said hi and it Turner out that he also was runner. I realisera that when he asked me where I was going to run and told him I would run from Tjörnarp to Frostavallen and he asked if it was the Tjörnarp route 🙂 He and some other runners would run from Höör to a lake somewhere and he got me a tip to run from Höör to Hässleholm.
Great thing with Tjörnarp is that I step out from the train and then I just start running on Skåneleden.
It was a bit chilly when I started so it was nice to have the windstopper on and it also smelled mushroom.
At around 5K I started to have heavy breathing and had to take off the windstopper and I could breath much easier after that 🙂
When I got to the loop I decided to walk because it was wet and wet branches get slippery. At one point I got very scared because I stepped on something and thought it was a snake but then it was a bransch 🙂
I was thinking on the train if it was crazy to head out for a 40K trail run one week after Lidingöloppet but I did not feel any tired legs and just enjoyed the trail run but when I had run 11K I got pain in my right knee and walked for a short time and then at 12K was a hill and then I realized that I still was tired in my legs after Lidingöloppet last weekend and that was so true.
It turned out to be a great day for trail running but I decided during the run that I had to cut the distance
I was following the route on my pulse watch as a back up but around 20K I realized two things, it has happened again, after 0.38K the distance did not work anymore and the pulse watch had lost the route. For the first time I felt that I really knew the route and very likely didn’t have to look at the pulse watch. I even found the narrow path after the ditt road after Nyrups Osteria and when I turned in to the woods.
I almost sprangled my foot today but was lucky once again.
So I ended up running around 30K with some walking.
It was nice seeing the fall colors and I passed some interesting people and drogs. On my way back to Frostavallen there was a lady who was out walking with her dogs, one little one who saw me first and started to bark and then the middle dog who said hello to me and the little one was a bit more reserved.
Then it was the transport back to Höörs train station that is approximately 4K.
Friday I took the night train up to Stockholm with another Coach K Runners who was going to run Lidingöloppet for the first time.
I have realized that first class in the best alternative with the compartment by myself, my own toilet and then breakfast at Royal Saturday morning which has really nice breakfast.
The train arrived 5.14 but you do not have to leave til 7.00 am so I put the alarm to 6.00 am.
Before breakfast I had to fix a few things first, get a new SL card, good to charge money on it (I could move over the money I had on my old card which had expired. When you get back from the race at Ropsten it is chaos so you could just use the card and get to the train.
Then I forgot to take out money Friday so I had to do it Saturday morning.
After that it was time to eat breakfast
I also ate one banana, youghurt and one boiled egg with caviar
When we had finished breakfast we walked to the train station to get to the Metro to take us to Ropsten. At the track I saw Marina and Emil, two other Coach K Runners. Took the train to Ropsten and then the free buses to Lidingövallen.
This year the number distribution worked much better, they had moved it inside where the sports trade show is but had moved out part of the sports trade show in a big tent so we had time to walk through the sports trade fair which wasn’t too crowded which has been the problem earlier.
I gave some tips to Liw and put linament on my legs, mu number on my bags, the bib on my t-shirt, realized I didn’t bring the magnetic race number positioning system. Decided to wear t-shirt without any long sleeve under so safety pins.
We took a walk to the finish line and I showed Liw where she would get her bags afterwards. They had put a temporary bridge over the street which we walked over and I thought this won’t be any fun after 30K tough trail running 🙂
Ate early lunch which consisted of grilled hotdog and festis.
Then I turned in my back pack, paid 40 SEK to get it to the finish line instead of have to walk back and get it afterwards, definately worth the money.
All of the sudden I saw Magnus who would run Lidingöloppet for the first time and we talked for a short moment and wished him luck.
Since it is 1.8K walking to the start I walked with Liw to it, she started 20 min earlier than me. It takes some time to get there and then you need to pee and stretch before you go to the starting group ”hem”. They had changed the way you went into the ”hem” which was very confusing and stressing, there was only one ”hem” and couldn’t get in there earlier than 10 min before.
Some warm up and then finally it was time for start 🙂
This year I had no expectations. Did commute February til May which changed my training, not as much as I usually do because I was a zoombie for 3 months, started to get back on track during the summer, on vacation I did not run as much as I have planned because it was so warm, then I got a cold so a couple of more trail runs would have been good.
In the beginning we are running on a wide open field and then after a couple of K’s you get to a narrow path and it just stops and you just running on the same spot til the chain starts moving and that continues for a while til it gets a bit more airy. I learned a new sign, if ti stops some runners are putting up their hands in the air.
The first 15K were just fine, had a time 1.38K at 15K but then I got very sore hips and tired legs even if I had compression socks. When it was 10K left my legs were tired so I was forced to walk up some hills that when I am better trained run up. Part of me wanted to through in the towel even if I wasn’t injured but lucky I have a stronger me and Lars ”the devil” in front of me which pushed me forward. The last 10K was heavy.
The worst hill is Aborrbacken which shows up when it is 5K left and I have always walked up that hill and it was no different this year.
Now it is only 5K left so K after K just gets shorter from the finish line and we try to pep each other, you could see a lot of tired runners at the end.
Finally I saw the finish line and I got up the pace.
Distance: 30.25K, time: 3.24.46 h, average heart rate: 153, average pace: 6.46 min/k, max pace: 4.46 min/k, cadence: 172, VO2 Max: 28 ml/kg/min
