Författararkiv: admin

Long Distance Run

#43 (Flat Run) – 50 runs in 100 days – Just run edition
#44 (Barefoot Running) – 50 runs in 100 days – Just run edition

The plan was to run Lund Run which is a 27K run

Wore linnen, running skirt, water belt and flipbelt.

I can follow the route in my pulse watch and everything seemed fine in the beginning but then I noticed that the pace showed 0 and the distance did not move so I stopped the watch and started over.

In the beginning I had a hard time breating, felt once again that I had too much weight on or too much clothes but neither was the case 🙂

Once again I noticed that the pulse watch did not want to work with me today and I realized that the water belt made me having issues with the breathing, moved down the flipbelt and then moved down the water belt and now I could breath so much better 🙂

In the beginning it was hardly any breeze but then finally I felt some.

For one hour I could run but then I was forced to walk. Me, running and heat are not best friends and when I have started Walking one time it might be more. My body was not working with me. Felt Heavy legs and decided to cut the distance and try to find the shortest way home. Found some new roads around the city.

Ran up to the straight road at Annehem where I had decided to do barefoot running on the asphalt. Unknown distance (the pulse watch did not show the correct distance but I guess around 20K

Visualizing running on glass was not needed, this asphalt was rough, it felt like I got Little stones under one of my feet and had to stop

Distance: 0.40K, time: 3.11.3 min, cadence: 186 🙂

5.28K Flat Run

#41 (Flat Run) – 50 runs in 100 days – Just run edition
#42 (Barefoot Running) – 50 runs in 100 days – Just run edition

This is going to be a tough week, Friday is the last day of this challenge and I am a bit behind. So I decided I would run a short flat run and then finish with barefoot running.

When I walked from the train station to my home after work I felt a breeze and part of me said that I did not need my water belt but lucky me my wiser me told me to bring it.

I have two 5K runs; city run, mostly on bike paths and then one where I am running out in the country and longed for that one.

Wore linnen, running skirt, flipbelt and water belt.

Temperature: 27.5oC (81.5F) but when I started the run I did not feel any breeze and it did not take very long til I had to wet my hair and drink water. So in the beginning I struggled a bit but then around a corner of the hay bales I finally felt the breeze 🙂

Me, running and heat are not friends but I was surprised that I had a faster pace part of the run, under 6 min/k which I didn’t expect.

So I was glad I brought my water belt because I had to wet my hair many times during the run and drink water. That is a advice from me, always bring your water belt otherwise your run could be destroyed, either cutting the distance short or be forced to walk part of the run.

Distance: 5.28K, time: 32.26.5 min, average heart rate: 155, average pace: 6.08 min/k,
max pace: 5.33 min/k, cadence: 174, VO2 Max: 31 ml/kg/min

After the flat run I did some barefoot running, visualized running on glass but the cadence ended up not being good today.

Distance: 0.70K, cadence: 162

7.49K Hilly Training

#38 (Transport to) – 50 runs in 100 days – Just run edition
#39 (Hilly training) – 50 runs in 100 days – Just run edition
#40 (Transport from) – 50 runs in 100 days – Just run edition

Now it is time to get serious with the hilly training so I decided to run up to St Hans Hills and do pulse based hilly training. Which means that when I am running up the hill I have to stay below 160 which is my threshold pulse.

I wore linnen, running skirt, short socks, regular running shoes, flipbelt, water belt with 5 bottles of water.

First I had a plan to run up and down the longest hill and then the slalom hill (=Down hill skiing hill) but during the transport run I decided for the longest hill only, the first plan was 5 times up and down and pulse based but not intervals but then I changed my mind and decided to run 8 laps.

Transport to – Distance: 1.62K

So after some rest after the transport I wet my hair and face and started my lap 1.

This hill is flank from the beginning and then get steeper at the end, approximately 400m. After half the hill my pulse went up to 157, had to slow down but at the end I ended up getting up to 161. Ran down to the start, stood in the shades to get down to 132 in pulse before I would start my second lap.

Wet my hair and face and then it was time for the lap 2, now I knew that when it got steeper I have to keep the pace down to try to stay below 160 but once again I got to 161. But for me that is ok. Ran down and decided to get to approximately 130 before the next lap.

Wet my hair and face and started my lap 3, it was warm and got up to 161 again. Ran down again to the start.

I do not recommend to to hilly training in the middle of the day in the summer but I did not have a choice today. Good for brain training but you need to bring a lot of water and during resting stay in the shade.

Wet my hair and face and started my lap 4, got to 161 at the end and now a guy showed up and we both puffed out on the top. Ran down again. Half done 🙂

Wet my hair and face and started my lap 5 and got to 161 in pulse at the end. Ran down to the start.

When I was standing in the shade resting three girls on bikes biked up the dirt road. 3 laps to go.

Wet my hair and face and started my lap 6, passed the Girls, at then end I got to 162 in pulse but still ok. Ran down to the start. Only two more laps.

Wet my hair and face and started my lap 7, passed the girls, they probably thought that I was nuts 🙂 Once again got to pulse 162 and ran down again to the start. Only one more lap to go.

Wet my hair and face and started lap 8, passed the girls and once again got to pulse 162.

Glad that I am stubborn.

Distance: 7.49K, time: 1.12.38 h, average heart rate: 145, average pace: 9.41 min/k, max pace: 5.21 min/k, cadence: 158, VO2 Max: 28 ml/kg/min, ascent: 243m, desc: 246

Wet my hair and face and ran back to home, wet my face and hair during the transport home

Transport home – Distance: 1.66K

4.01K Flat Run

#36 (Flat Run) – 50 runs in 100 days – Just run edition
#37 (Fore foot running) – 50 runs in 100 days – Just run edition

I decided to get up and run before breakfast.

Woke up around 7 pm and decided to wear my shorts, t-shirt and flipbelt.

Decided to run down the road and continue out in the country and the distance would be 4K. Saw two two roads directly into the fields that I had to turn into and back again.

Was a bit chilly but not too cold.

The French men drives really fast, even early in the morning. Even the campers on a narrow country road 🙂

When I got back to my French home I was not up to 4K so I continued around the corner 🙂

Distance: 4.01K, time: 25.40.3 min, average heart rate: 132, average pace: 6.24 min/k, max pace: 5.32 min/k, cadence: 180, VO2 Max: 25 ml/kg/min

Back to my French home I did some forefoot running (= only on my front feet)

Distance: 0.27K, time: 1.39.7 min, cadence: 170

3.01K Flat Run

#35 – 50 runs in 100 days – Just run edition

Today it was time for my first run on my vacation.

Have now travelled down to Alsac in France and visited some wineries, ate excellent lunch in Colmar and now when the sun got out after all the rain I went out on an ad hoc run and got close to the grapevines and just had to continue around them.

Found a little hill to run up on but then there was a gate to so I had to get down again.

Distance: 3.01K, time: 18.59.5 min, average heart rate: 144, average pace: 6.18 min/k, max pace: 5.45 min/k, cadence: 178, VO2 Max: 28 ml/kg/min

2.56K Flat Run + Barefoot running

#33 (Flat Run) – 50 runs in 100 days – Just run edition
#34 (Barefoot running) – 50 runs in 100 days – Just run edition

Decided for a shorter run tonite after work and finish with some barefoot running

Wore running skirt, linnen, flipbelt

Really a good run, had a fast pace even on the longer hill part at the end. I was just focusing on the pace this time

Distance: 2.56K, time: 14.14.7, average heart rate: 143, average pace: 5.44 min/k, max pace: 4.25 min/k, cadence: 180, VO2 Max: 28 ml/kg/min

Decided that it was time for some barefoot running afterwards. It was a while ago since last time. Decided to run on the grass for 5 min and visualize that I was running on glass

Distance: 1.03K, time: 5.18.4 min, average heart rate: 145, average pace: 5.11 min/k, cadence: 186, VO2 Max: 26 ml/kg/min

13.02K Hilly Run

#32 – 50 runs in 100 days – Just run edition

Tonite I had decided that I would run on St Hans hills. It is time to start preparing for Lidingöloppet end of September and Kullamannen beginning of November.

It was a while since I had been running on St Hans hills.

The temperature showed 26oC (78.8F) but it was windy so I decided to wear shorts, t-shirt, compression socks. flipbelt, no water. Turned out to be perfect weather, not too cold, breeze.

Decided to run the regular route on St Hans Extreme and also the half moon that has not existed for a while, they did drainage work and the half moon was just a big mound that you couldn’t run on.

It was nice being back, felt that I had a good pace up the hills and down the hills.

Totally had forgotten about the frisbee golf players, two teams were there and during the run another team showed up, hoped that we would not bump into each other, we kept a distance in the beginning but then I heard one team in the grove and did use the word Fore to get noticed. They behaved and I was on my watch to not get hit by a frisbee.

I guess being frustrated, longing for St Hans hills and perfect weather was a good match, no screaming today 🙂 but pictured what have put me in a shitty mood in front of me up the hills 🙂

Distance: 13.02K, time: 1.31.50.4h, average heart rate: 154, average pace: 7.03 min/k, max pace: 5.39 min/k, cadence: 172 (thought it would be a bit better), VO2 Max: 29 ml/kg/min

Pulse Based Interval Training

#31 – 50 runs in 100 days – Just run edition

Decided to do pulse based interval training after work.

Needed this badly since I have been having a very frustrating week. Someone is getting me in a shitty mood and I needed training and get out a lot of frustration. I cannot wait til I will have more positive energy around me. I made a decision a while ago to move away from negative energy.

First interval training where I have screamed during interval training but very healthy for my soul

Decided to wear shorts, long sleeve, flipbelt.

Of course my frustration increased when I couldn’t pair my pulse belt with my pulse watch but I decided I would do those intervals based on a feeling but lucky me the pulse was found eventually during warm up 🙂

So 2K warm up and then 4x2K intervals where I will be a couple of heart beats below my threshold pulse. Try to be around 157 (my threshold pulse is 160) because then I can get to 158 and slow down, when I get to 159 it is easy to get above 160.

First interval went fine. Got to 160 but not above. Some upwind where I have a tendecy to increase the pace but worked hard not to get above 160

Jogged during the 2 min rest

Second interval there is a uphill where I also have a tendency to increase the pace but I did not go above 160 and succeded. This interval felt VERY long.

Jogged during the 2 min rest

Third interval went fine.

Jogged during the 2 min rest

Last interval is the easiest in a way because it is the last interval

And then 2K cool down

Glad that my pulse watch finally synced with Movescount

Distance: 11.95K, time: 1.14.18.1h, average heart rate: 154, average pace: 6.13 min/k, max pace: 4.54 min/k, cadence: 180, VO2 Max: 27 ml/kg/min

2.52K Flat Run

#30 – 50 runs in 100 days – Just run edition

Someone has said that it is good to get out for a walk or a shorter run after hilly intervals. I usually rest but I decided I would get out on a shorter run this time.

Was a bit sore in my front thighs and I was a bit breathless due to the heat.

Just nice to get out for a run and kept a good pace

Distance: 2.52K, time: 15.40.3 min, average heart rate: 137, average pace: 6.13 min/k, max pace: 5.13 min/k, cadence: 178, VO2 Max: 24 ml/kg/min

Hilly intervals

#27 (transport to)- 50 runs in 100 days – Just run edition
#28 (hilly intervals)- 50 runs in 100 days – Just run edition
#29 (transport from) – 50 runs in 100 days – Just run edition

Tonite it was time for my first event with Coach K Runners this year.

A while ago since I did hilly intervals and it was raining a bit during the afternoon.

Hilly intervals is great when you are in a shitty mood and need to get rid of the negative energy that are surrounding you. I have been in a good mood for a while now but then yesterday things changed. I cannot wait til this negativity will be removed from my life. Soon very soon a new era of my life will start

It was 16.6oC (61.88F) so I decided to wear my running skirt, t-shirt, short socks, flipbelt and water belt with 2 water bottles.

First it was transport to St Hans hills

We were a big group tonite and it was nice seeing Åke which I have not seen in a while, Eva and Johan who has been injured but seemed to be back.

I informed the leader Mats that I would test pulse based hilly intervals

We started with warmup

First exercise was to run up and down part of Slalombacken (=Slalom hill). Tough with trying to be under my threshold pulse, short rest and then up again. Finished with running the whole Slalombacken up to the trash can.

Then we ran to the middle hill where there was a change, first doing long jump and then changing to running backwards, alternating between these two. The pulse went up above the threshold pulse during the long jump and then it was tough getting the pulse during the backward running plus the hill got steeper and steeper.

Then we ran to the circle hill where we ran down the middle, ran to the right and up on that side, down the middle and then to the left and up on that side 2 times on each side. In the beginning the pulse was fine but on the top part on the right side the pulse got above my threshold pulse and then when I got to the left side I was above 150 which makes it difficult not to go above the threshold pulse on that hill too. No rest between. Had some rest and then we did this again.

Then we had a relay exercise on the left side where I felt that it wouldn’t be fair to the team to do pulse based, there I rushed up the hill. The exercise started with that the first people in the teams went up to the top, the second person ran to the top and did high five with the first person and the first person ran down the hill and did high five with the third person etc.

Then we ran down to the long hill where the fastest hilly people had to run further down and wait a bit til they could start running up the long hill on the regular part. The rest of us to the alternative part running up the mördarebacken (killing hill) on the right side. The pulse went way above the threshold pulse.

And then the last exercise was to run down the steepest part of the top hill (grass side) twice.

Nice being back on St Hans hills, time to spend a lot of time there to prepare for Lidingöloppet and Kullamannen. Tobbe told me he would run Lidingöloppet too. I am sure we will a group of Coach K Runners who will run Lidingöloppet

Transport to – distance: 1.96K, time: 12.36.8 min, cadence: 174
Hilly intervals – distance: 5.13K, time: 1.01.51.5h, average heart rate: 146, average pace: 12.02 min/k, max pace: 3.07 min/k, cadence: 170, VO2 Max: 36 ml/kg/min
Transport from – distance: 2K, time: 13.04.4 min, cadence: 174

Gabby's Challenges

Challenges that I am participating in

Författararkiv: admin

Long Distance Run

5.28K Flat Run

7.49K Hilly Training

4.01K Flat Run

3.01K Flat Run

2.56K Flat Run + Barefoot running

13.02K Hilly Run

Pulse Based Interval Training

2.52K Flat Run

Hilly intervals