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Hilly intervals on treadmill

#16 – 50 runs in 100 days – Just run edition

This is my first resting week before my ultra race June 11th but I saw an interesting hilly interval training in Runner’s World that I wanted to test and then I had to do it in the beginning of this week so my legs will be enough rested before the race.

Biked to the gym after work and here is the training

15 min warm up (ran 2K), started with 6 min/k but since I try to not go over my threshold pulse I had to decrease the pace during warmup

After that

500m interval                                  2.5% incline
1 min rest
500m interval                                  3.0% incline
1 min rest
500m interval                                  3.5% incline
1 min rest
500m interval                                  4.0% incline
1 min rest
500m interval                                  4.5% incline
1 min rest
500m interval                                  5.0% incline
1 min rest
500m interval                                  5.5% incline
1 min rest
500m interval                                  6.0% incline
1 min rest
500m interval                                  6.5% incline
1 min rest
500m interval                                  7.0% incline

During the rest I was standing, after the second rest I realized that this treadmill had paused. Grrrr, do not like that type of treadmill so then I had to move my running shoes on the treadmill a little during the rest

10 min cool down

Interesting exercise but I had to tune some more, at some interval I got to 163 in pulse, my threshold pulse is 160. It got tough at the end. It would have been nice with some breeze 🙂

Distance: approximately 8K

39.67K Trail Run

#14 – 50 runs in 100 days – Just run edition
#15 – 50 runs in 100 days – Just run edition

Woke up this morning at 5 am, ate breakfast and then took the train to Tjörnarp to run my last long distance run before Hallandsultran, 50K trail ultra June 11th.

Perfect temperature: 14oC (57.2F) so capri tights, compression socks, t-shirt and over a long sleeve and gloves to keep warm before the train ride and in the beginning of the trail run. It is usually a bit chilly in the morning but get warmer during the day. The gloves went off after a while.

It was a bit grey and it was suppose to rain a bit around 10 am.

Said hi to the mommy cows and their children when I had run around 5K and saw the little piglets.

Did some walking at the loop and when I came to Frostavallen the rain came and I was hoping that it would stop soon so I could run my planned 40K instead of being forced to turn back to Frostavallen earlier than planned, my weak me hoped of course that it would continue to rain but lucky me it stopped 🙂

It took me 2.35 to run my first 20K and with tired legs I was satisfied with that time, I hoped that I would get a better finish time this time 🙂

Got a bit confused after Nyrups Osteria where I after that run on a dirt road and turn left into the forest and cross a Creek, it has started to be very green and overgrown so I did not see the small path and ended up in the grove instead. But the positive thing is that I am familiar with this route and can find my way out.

The coarse tractor tracks were still there so I had to walk over them, my feet get really tired running over them.

Even if it was a bit wet (it showed it had been raining), the expanded water had decreased on the black mark and I was glad my head was with me because they had changed the first part of the black mark and I thought that wait a minute I am not going to turn left here, I am going to run around the lake. When I am on the black mark I follow the black marking but could not do it here 🙂

There are two dirt roads that has become very boring, last time I walked the whole way on them but had decided that today I would run most part of them and did it 🙂

Djuralidsbacken (Djuralids hill) was too tough for me today so I had to walk up and it felt VERY LONG.

When I came back to Frostavallen I pepped myself to run all the way to the bench at the parking lot, had a little part where I had to walk but otherwise than that I ran.

It was great running in the woods today, me and the singing birds, did not pass any other runners except one at the very end. The rest of the runners are running Göteborgsvarvet, the Gothenburg half marathon. I have been surrounded with unnecessary negative energy this week and it was so soothing running in the woods and get back on track. Soon I will be free.

Also tired legs on this run so it was some Walking from time to time.

Then it was a transport run back to Höör train station

Distance: 39.67K, time: 5.19.42.4h, average heart rate: 142, average pace: 8.03 min/k, max pace: 3.44 min/k, cadence: 162, VO2 Max: 28
ml/kg/min

Transport run – Distance: 4.23K, time: 31.24.2 min, average pace: 7.25 min/k

5.27K Flat Run

#13 – 50 runs in 100 days – Just run edition

The plan was to run yesterday but then I realized that it would not happen since I with a smaller group from my gospel Choir was participating in a charity concert – We See Hope so then I decided I would run a short run after work this evening.

This week the tempeture dropped, back to long sleeve under jacket, gloves and regular jeans but yesterday afternoon it was summer weather. I left work earlier and went downtown Malmö and people were sitting outside at the cafées drinking beer and I was so jealous.

This afternoon it was warm too so it was shorts, t-shirt on my run and of course flipbelt.

Good pace from the beginning. Just enjoyed running. Glad again to see numbers under 6 min/k.

Distance: 5.27K, time: 30.34.9 min, average heart rate: 149. average pace: 5.48 min/k, max pace: 4.46 min/k, cadence: 180, VO2 Max: 37 ml/kg/min

5.07K Flat Run

#12 – 50 runs in 100 days – Just run edition

It was nice to see the sun when I walked to the train leaving work. The temperature dropped this week and it has been grey. Gloves back on today 🙂

I had to run some errands on my way home, was thinking about doing intervals but decided to run a shorter run.

Temperature: 14oC (57.2F) so capri tights, thin long sleeve, short socks, flipbelt.

Pulse belt was found and GPS 🙂

It was nice running, needed to get some frustration out of the system too.

Felt good to see those numbers under 6 min/k but even if it would have been a fun race pace I would have liked the run as well. Not a lot of other runners were out.

Distance: 5.07K, time: 29.38 min, average heart rate: 146, average pace: 5.50 min/k, max pace: 5.03 min/k, cadence: 178, VO2 Max: 28 ml/kg/min

12.67K Flat Run

#11 – 50 runs in 100 days – Just run edition

Last evening I went to the gym where I had not been for a while. Did not feel anything in my muscles ysterday even if I felt at the gym that it was some weeks ago I was there last. This afternoon I got muscle pain in my shoulders and torso 🙂

I needed to go back to the gym since my hips have protested lately during my longer trail runs. So now it will be gym focus before my first ultra race for the season. June 11th is the date.

So tonite it was time again to run my 12.5K run but I felt that I needed varation so I decided to run it backwards, not as a person 🙂 but start with the end first and the start last. Good for the brain because you have to rethink the route.

Last time I ran the pulse watch did not even try to find the pulse belt and thought that it was a temporarily issue but I realized today that same thing happened so I had to pair the pulse watch and the pulse belt again.

First thing that happened was that I was on my way to continue with the start but realized that my brain went on auto and got back on the right track.

The end of my 12.5K run is the same as the stat of my interval route so next time my brain was with me and I turned to the right in a neigborhood instead of going straight.

I decided that I would say hi to all the runners that I would pass and most of them said hi except one who had his head phones on 🙂 The down side of head phones.

The third time I needed to be alert I managed to turn to the left instead of continue straight on my interval route.

Sunny tonite too but not as warm so it was much more pleasant.

Wore my water belt, at the end I had to water my hair. The flipbelt was a lifesaver again.

What a sight when I ran down a dirt road and saw these lovely yellow rapsmark.

Distance: 12.67K, time: 1.18.53.7h, average heart rate: 146, average pace: 6.13 min/k, max pace: 5.16 min/k, cadence: 176, VO2 Max: 27 ml/kg/min

12.44K Flat Run

#10 – 50 runs in 100 days – Just run edition

I had decided that I would go out for a run after work.

It was warm during my bike ride and it was time for short tights and linnen and definately a water belt but then I decided I would test my running skirt.

Interesting with me is that two years ago I was not interested at all in a running dress or running skirt. Some CKR girls had those during races or running workouts, it was nothing for me.

Then last year at Hallandsultran one girl had a very cool running skirt and then I was hooked so I bought one this year.

I had to put on my flipbelt too to have my mobile and keys in.

It was a beautiful evening for a run but also warm so I had to wet my hair during the run and drink water. Passed some other runners and said hi.

I have to say that running with a running skirt was very liberating. Definately something that I will wear again during warm summer runs.

Me, running and heat are not best friends so I am satisifed with the time and pace.

Unfortunately I did not get any heart rate or VO2 Max registered.

Distance: 12.44K, time: 1.18.50.2h, average pace: 6.20 min/k, max pace: 5.13 min/k, cadence: 174

30.8K Trail Run

#8 – 50 runs in 100 days – Just run edition
#9 – 50 runs in 100 days – Just run edition

Alarm went off at 5 am this morning, breakfast and then train down to Lund.

I realized that this was not a good day for running, the train had been replaced by bus which meant longer ride to Tjörnarp. I even fell asleep on the bus and started to be hungry, not a good sign.

Temperature when I left was 12oC (53.6F)

Had put on a long sleeve over my t-shirt since I had heard that it would be nice weather, capri tights and my new compression socks, altra lonepeak 2.5, no gloves or hat. While I was waiting for the bus I was starting to get cold hands but the positive thing with the bus ride was that I got warm again. At the train station I saw a familiar face: Malin Olsson who was going up to Osby and run on Skåneleden with Henrik Kockum.

So I started to run a bit late, comfortable pace, at around 3.5K I had to do a combo: pee break and remove my long sleeve and roll up my capri and then I could breath again 🙂

It was a very nice day for a run, it is getting greener and greener, soon it will be clogged.

At 20K the heat took the life out of me. I had to make a decision if I would torment me for Another 20K or cut the distance and that was what I had to do.

Both in Tjörnarp and Frostavallen was thick tractor tracks that gets my feet tired so I had to walk on them. Hope the rain will take care of them later so it becomes more smooth at those parts.

I even saw a flat mouse on a dirt road

Distance: 30.8K, time: 4.17.12.4h, average heart rate: 141, average pace: 8.21 min/k, max pace: 5.47 min/k, cadence: 176, VO2 Max: 26 ml/kg/min

This time when I got back to Frostavallen I did not stretch before I headed back to Höör, I walked 500m and then ran 1K and continued that way, lucky me a cool breeze came which was wonderful. Transport run – Distance: 4.26K, time: 32.42.6 min

The bus ride home was interesting, first the driver could not close the door in the middle and then he started to drive and I was thinking, what is he doing but he stopped and finally could close the door. Now when you have a bus that replace a train you will stop at the stations where the train would have stopped but this driver probably got very stressed so he skipped Stehag and was not familiar with Eslöv where there was road construction work so he had to turn back. I am not sure if he got to the train station from the right direction, then we had sight seeing in Eslöv, he was on his way in the right direction but decided to turn back and drive somewhere else so he ended up skipping also Örtofta and Stångby where I had planned to go off at and run back. I was wondering if he would find Lund but that town was very familiar to him.

12.41K Flat Run

#7 – 50 runs in 100 days – Just run edition

I was hoping that the weather would stay warm all the way down to the town where I live and it felt that way.

Temperature: 16.5oC (61.7F)

3/4 Capri, short socks and t-shirt 🙂 and the Life saver: flip belt

My legs did not feel tired after yesterday’s intervals and the pace was around 6 min/k.

I saw one woman on inlines and couldn’t believe that she didn’t wear any helmet, wrist guards, kneepad or elbow protection.

Allergy time even if I like this time of the year best, it gets greener and greener.

At the end I saw a horse coming in the other direction and it started to move more towards the middle and started to trot. I said hold to the left. I am not interested to get kicked by a horse, those hooves can do severe damages. Nothing happened.

First time in t-shirt this year and nice to get out on a run in this very nice spring weather, I hope that the heat will stay and that it will get warmer and warmer so it also can be a great summer too.

Distance: 12.41K, time: 1.17.27.8h, average heart rate: 152, average pace: 6.14 min/k,
max pace: 5.13 min/k, cadence: 180, VO2 Max: 39 ml/kg/min

Pulse Based Interval Training

#6 – 50 runs in 100 days – Just run edition

I decided last week that it was time again for intervals this week. I have not done them in a while.

When I left the town where I work it was warm, I had to take off my extra long sleeve under my jacket but when I got back to my town it was the other way around . COLD! So I had to put on my extra long sleeve.

Of course part of me did not want to run those intervals but lucky me my stronger me won this time.

Temperature: 13oC (55.4F) but chilly and cold so I am not kidding wore gloves and hat. I took off the gloves from time to time 🙂

What a life save a flip belt is when you do not have any pockets.

Started with 2K warmup. At the end I was wondering if I would be lucky to pass a mom with a bicycle trailer and her kid who also was biking. Lucky me they stopped just before I started my interval, 2K.

It did not take long til I was over my threshold pulse (160), got to 163 very quickly, even if I was doing pulse based intervals my brain was more on speed than pulse, it took some time to get below 160 and then I got back over 160 a couple of times.

2 min rest when I was jogging.

Second interval, 2K where I was doing just fine til I came to the famous hill near the school, even if I know that I have a tendency to increase the pace when I am slowing down and tried my best to be below 160, I got to 161.

2 min rest when I was jogging

Third interval, 2K was just fine but had some upwind and felt tired so I got around 155 mainly. Felt like this interval would never end.

2 min rest when I was jogging.

Last interval, 2K and when I was on my way back I saw another CKR runner coming in the other direction, saw our hat which I also wore, thought it was Tobias Widell and we said hi.

Then 1K cool down.

Interesting how rusty you can get when you have not done intervals in a while.

It was tough today but I am glad I did it.

Distance: 11.97K, time: 1.12.08.9h, average pace: 6.01 min/k, max pace: 3.41 min/k, cadence: 180, VO2 Max: 28 ml/kg/min

8.54K Flat Run

#5 – 50 runs in 100 days – Just run edition

Time again for another run.

The original plan was to run my 12.5K run but then I was thinking that I might do intervals, it is a while ago since I did intervals last time.

But when I got back home I decided I would run my 10K run. A run I had not done in a while.

Temperature: 10oC (F) so it was time for my leopard tights.

I wanted to have a Glädjepass (Fun Run) pace around 6 min/k and that was also what my body wanted.

I passed some other runners, said hi to one but it was like I was seeing a runner would not say hi and he didn’t so I did not say hi, I usually say hi to other runners but sometimes I get the evil eye 🙂

When I getting closer to home I realized that I cut the run short, not on purpose, it is a while ago since I ran this 10K and should have run longer before I turned back. But better a shorter run than no run at all

Distance: 8.54K, time: 53.11.3, average heart rate: 141. average pace: 6.13 min/k, max pace: 5.45 min/k, cadence: 178, VO2 Max: 24
ml/kg/min

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