After work it was time to run my last run before Lidingöloppet on Saturday, a 30K trail race.
This year it will be my 7th time I run this.
Even if it seems that the Fall is here I was glad I still could wear t-shirt and shorts.
But when I started my pulse watch it did not want to work. First I could not understand what the problem was but since I am a problem solver I had to figure this one out. I have a Suunto and then I saw that the pulse watch was locked 🙂 Knew that I had to do a 5-button reset which takes a bit of time so decided to use Movescount on my iPhone instead and needed to pair my pulse sensor if I wanted to get all the values that I am interested in but the pairing did not work either so I just used Movescount this time.
Felt that I had a good pace but did not know what it was 🙂
Nice to just head out and run my 5K city run.
Distance: 5.20K. time: 30.34 h, average pace: 5.52 min/k, max pace: 3.33 min/k
So Lidingöloppet I am ready and you will see me on Saturday!
Today it was time for a lunch run again but Anders had forgot to bring his running clothes so this time I had the pleasure of running with Sara which was a bit nervous at breakfast when she heard she would run with me. I asked her what pace she has and she said around 6 min/k and I told her it wouldn’t be a problem. She thought that I was very fast 🙂 But even if I would have been, it is good to run with a slower runner than yourself and also a faster runner than yourself.
So off we went. Started a bit earlier today. It felt Fall in the air, a bit colder. I thought I would remember the route but did a short detour 🙂
In the beginning we had the same pace and then Sara told me I could have my pace, she knew her way around.
I asked her in the beginning how often she ran but she had just started again.
My legs were faster today so Sara fell a bit behind but I kept an eye on her, made sure she saw me and could follow me even if it was a distance between us and then I ran in some circles before I moved on to get a shorter distance between us.
For her I think it was good to run with me, she probabaly ran a bit faster, she ended up with a pace around 6.30 min/k. I was proud of her.
She was a bit exhausted afterwards.
Distance: 3.30K, time: 20.17.5 min, average heart rate: 142, average pace: 6.08 min/k, max pace: 4.54 min/k, cadence: 176, VO2 Max: 29 ml/kg/min
#24 – 50 runs in 100 days – Keep Running edition
#25 – 50 runs in 100 days – Keep Running edition
Tonite it was time for a test yoga for runners for Coach K Runners at St Hans Hills
It has been a hectic day at work so I was looking forward to Yoga this evening, I have been having a break over the summer with Yoga when they changed the time to 7.30 am instead of 6 am. It is time to look at the Yoga schedule at the sport center where I exercise.
Another warm day so of course the water belt was mandatory. Decided to run instead of taking the bike, then I could not bring any towel, it works on the grass. Also flip belt.
#24 was a 2.00 K run to St Hans Hills. On my way there I saw two ladies sitting on two garden chairs on the dirt road and thought that they had brought these there. I couldn’t help myself then saying, it looks really cozy sitting there and they could not agree more 🙂
Was a little out of breath when I got there since the last part goes up but I got my breathing down. It was nice seeing some familiar faces like Eva and Helen.
The instructor had tried to find yoga poses that was good for Runners so there were some familiar poses I had done before and some knew. Now I got a name for the brutal one I have done. My feet aches, I believe it is called the frog. And we could try if we wanted the crow which Johanna in my Choir has been in a picture and with my week wrists it is not on option, even if Johanna believes that I could do it. You are sitting in the frog pose and then keep your hands on the ground and lift up your feet.
At one point when we were sitting there some freesbee golfers showed up and they were probably wondering how long we would be there but they disappeared.
St Hans Hills has a lot of different visitors these days 🙂
#25 was a 1.99K transport back to my home
Distance: 2.00K, time: , average heart rate: 156, average pace: 6.05 min/k, max pace: 5.23 min/k, cadence: 180, VO2 Max: 30 ml/kg/min
Distance: 1.99K, time: , average heart rate: 138, average pace: 6.05 min/k, max pace: 5.25 min/k, cadence: 176, VO2 Max: 26 ml/kg/min
Today it was time for my second lunch run and not alone this time, premier running with Another colleague of mine.
Remembered to bring my water belt and Anders was wondering why I was wearing it and I told him you never know and I was glad that I had it because I drank a couple of times and wet my hair.
Here we are running on the horse roads.
During the run we discussed running technique, I was running with shorter steps and Anders was running with longer steps and maybe that was the difference. My cadence was perfect today.
A couple of times I had natural fartlek, I ran on the bike road and Anders started to run on the horse road and I decided I would join him, fell a bit behind and had to join him again and then I dropped a water bottle when I tried to put back my mobile phone in the flip belt and had to run a bit faster to join Anders again.
It was nice getting out during lunch time, we ran in the other direction today and a bit longer, I cannot run after work since I have choir rehearsal.
Maybe we will be a little group that run together on Mondays.
This time it was sunny and warm, first time I ran it was windy, chilly and rain in the air, not so pleasant.
Distance: 3.20K, time: 20.01.5 min, average heart rate: 146, average pace: 6.15 min/k, max pace: 4.54 min/k, cadence: 180, VOP Max: 29 ml/kg/min
I have longed for new baked bread for breakfast and decided yesterday to bake a bread which ferments for 8 hours so I woke up and baked out the bread and during the fermenting I went out for an early short morning run.
The fog was on the grass which looked magical in a way.
Distance: 2.56K, time: 15.42.7 min, average heart rate: 133, average pace: 6.07 min/k, max pace: 5.25 min/k, cadence: 180, VO2 Max: 24 ml/kg/min
Nice to run a short run before breakfast and then eat newly baked bread with apricots and hazelnuts.
After work I wanted to run a 10K run and decided to run the shortened 12.5K run which is around 10K.
This time I would bring my water belt when the temperature was 23oC (73.4F).
Felt a bit slower today even if the sun wasn’t out.
Had decided to say hi to every runner I passed which I did, even a rollerskier 🙂
I enjoyed the run even if wasn’t as fast as yesterday but I just have to keep my legs moving till Lidingöloppet which Sep 24th. This year I do not have any expectations but it would be good to finish close to 3h, we will see what happens, last year I was very frustrated, for the first time, of the clogging, I hope I can run smart.
Distance: 9.91K, time: 1.04.58h, average heart rate: 145, average pace: 6.33 min/k, max pace: 5.33 min/k, cadence: 172, VO2 Max: 25 ml/kg/min
Yesterday I was suppose to do lunch running but got stuck on the train, finally evacuated and arrived to work at lunch time instead of 8 am. So I skipped the running yesterday.
But today after work I ran a short run before laundry.
Temperature: 23oC (73.4F) but for the first time I skipped my water belt, big mistake.
I chose the 5K run out in the country.
Had a good pace from the beginning but then it started to get warm and I slowed down but it was still nice to get out for a run and not feel so heavy, it is definately going in the right direction.
Resting week has started before Lidingöloppet so short runs the last couple of weeks and going to the gym and maybe some extra core.
Distance: 5.24K, time: 32.27 min, average heart rate: 148, average pace: 6.11 min/k, max pace: 5.13 min/k, cadence: 174, VO2 Max: 34 ml/kg/min
So today it was time for the traditional 10 laps on St Hans Hills, last long distance before Lidingöloppet Sep 24th, a 30K trail race.
I wore shorts, t-shirt, pink compression socks, water belt with only water and and flipbelt.
It was perfect weather today. The sun was out from time to time but it was cloudy.
One lap is 2.5K.
Today there were 3 freesbee golfer groups, some bikers, some other runners, dog walkers and a bunch of horses.
In the beginning when I was running up to the grove there was a group of freesbee golfers that just had made rash so I had to stand and jog on the same place but then they were polite and let me through 🙂
So the first 5 laps felt like normal and on lap 6 and 7 I started to feel tired in my back thighs and ran into a knee issue on lap 7 that forced me to walk for a moment.
On lap 8 it started to feel a bit heavier and had to walk on the ”killer” hill (mördarbacken) so it felt like lap 9 would be brutal and was thinking that I would maybe not run lap 10 and I was so right, lap 9 was awful, I had to walk up on most hills, tried to run between but had to walk after a short moment.
I walked all the way home
Distance: 26K, time: 3:48.32h, average heart rate: 149, average pace: 8.48 min/k, max pace: 5.45 min/k, cadence: 156, VO2 Max: 36 ml/kg/min
