When the sun came out in the afternoon I just had to go out for a run before it got dark.
Temperature: 7oC (45F)
It is February and wouldn’t mind getting more snow that stayed a bit longer but not wet and icy but dry would be perfect but today it felt that Spring is getting ready. I heard the birds singing, the fields was green
In the beginning I had a good pace but then I slowed down, it was more tired legs, I think that I am still tired in my legs after Monday’s intervals.
Nicer today to run because it was no rain and the sun was out and brightened the run
Distance: 12.54K, time: 1.17.27.4h, average heart rate: 140 , average pace: 6.10 min/k,
max pace: 5.13 min/k, cadence: 176, VO2 Max: 24 ml/kg/min
Since the snow is gone and there is no ice I felt it would be safe to do those outside and not on the treadmill.
My day started good but then I got a bit irritated so it was good that it was raining.
Temperature: 4oC (39F)
Threshold pulse: 160
So I started with 2K warm up, tried to stay around 132 in pulse.
Then it was time for the first interval and got hit by a tough upwind.
2 min rest when I jogged.
In the beginning of the second interval I also experience tough upwind. This interval felt really long, at the end I was wondering if it ever would be over 🙂
2 min rest when I jogged
Interval 3 went ok.
2 min rest when I jogged
Interval 4 I experienced tough upwind and I survived because I pictured what irritated me in front of my face
Today I did not go over 160 even if the upwind was tough 🙂
1K cool down
Something that I have noticed when I do pulse based interval outside and on a treadmill. I am much faster when I run outside then when I run on a treadmill. 5. 30 min/k is the max pace I can do on a treadmill, after that I go over my threshold pulse
Distance: 11.88K, time: 1.10.42.5 h, average heart rate: 148, average pace: 5.57 min/k, max pace: 4.30 min/k, cadence: 184, VO2 Max: 27 ml/kg/min
Tonite it was time again for Newaza (judo wrestling).
It feels good to be back again, this Fall I was not there so much due to a lot of running on Saturdays outside of town.
Started with warmup, running around the mat, unknown distance.
Regular running, then sideways, backwards, kick in the butt and then intervals 🙂 I am used to longer ones these days so it was intense. First regular, then backwards, sideways on both sides.
It was nice to see some old new familiar face like Emma, Andreas and Roger. Emmas started to like soccer and I have not seen her on the judo mat in a while. Hope to see them some more.
When I wrestled with Roger I noticed that I handled my neck much better and was moving around a lot which felt positive. I am wondering if Yoga might have something to do with it. I have had bad neck experience, don’t worry, not injured but have not been following correctly when I have been thrown to the side. Very nice experience.
It was also a good experience to found out that one person had borrowed a belt so I thought that he was more experienced, lucky me he was honest. I let him show me what he knew instead of going into a wrestling with him.
The plan was to run up to St hans hills and do 2 laps and then continue to the ”Bull hills”
Yesterday evening it rained a lot so I expected that it would be wet and gooey
Temperature: 5oC (41F)
When I started the run this was what I saw
Into the fog 🙂
What I was not prepared for today was the ice.
Most of St Hans hills was icy so I tried to run on the sides to avoid the ice and not get injured but there were parts where there were just ice so the combination today was running, mincing little steps and skating (bambi on ice). I was surprised I did not fall earlier but at the end of lap 1 I fell but did not get injured and I had already decided that I wouldn’t risk running another lap.
So then I had decided that I would run to the bull hills, I and Eva have talked about running there but for me it had not happened yet.
So during my run over there I first had to find 2.5K extra distance since I did not run one more lap on St Hans hills. It worked out because some bike paths were really icy so I found alternative parts so I got to see other parts of my hometown today and then all of a sudden the bull hills were there
I ran around there and it was an interesting place
It was a bit eerie running around here in the fog
Now it was very foggy and icy but I plan to run here again later in the spring and summer.
So it was an interesting run where I could run most of the run but I also had to walk part of it because it was too icy.
Distance: 12.21K, time: 1.36.56.9 h, average heart rate: 135, average pace: 7.56 min/k, max pace: 5.33 min/k, cadence: 174, VO2 Max: 26 ml/kg/min
After have been doing member registrering at Judolekis (=Judo playschool) for 2 hours this morning I had to clear my head and what is better than going out for a run.
It snowed when I biked to Judo playschool and it was also snowing when I started the run. Hope it won’t freeze, it was snow rain and not this dry snow that I prefer.
It felt raw cold, temperature 1.3oC (34F) but when I started the run it did not take long til I took off my gloves and did not use them on the rest of the run.
Wore my regular shoes today and it worked just fine. Felt that I had a good pace. It is so nice to see these numbers under 6 min/k most of the run but part of myself still cannot believe that I am a 5 min runner now and not 6 min runner. All my hard work has paid off.
There were not a lot of other runners but a lot of dog walkers that I passed during the run.
Distance: 12.55K, time: 1.30.50.5 h, average heart rate: 149, average pace: 5.52 min/k, max pace: 5.13 min/k, cadence: 184, VO2 Max: 27 ml/kg/min
First we were running around the mat, unknown distance, and then we did some somersault and one of my favorite exercises, the shrimp and then it forward.
Then it was time for some judo wrestling where I fought against a youth and then the instructor Göran again. He is sneaky, he lets you think you have the advantage and bam. It is not good to be a long distance runner and do judo and then Newaza is not as bad as standing. But I have a goal that I one day will get him in retaining and he cannot move.
The red thread this semester is strangulation and the youth that I am working with today strangled me, that was big. He was relaxed today. I had some problems but Daniel, his dad explained very carefully
At the end I fought against another youth that is good to work with.
This morning it was time for the week’s distance run.
It snowed yesterday but I decided I would wear my regular running shoes and not any compression tights but my Newline winter tights that worked much better today when it was -4oC (25F).
Did not bring any water, in the winter time I can run around 20K without water, in the summer I have to have water and sports drink with me.
On this run the upwind was light 🙂 and I had it on my way out to the spot where I am turning around, just after I had turned around I had some light upwind but not for 7K, I still remember that run when I had heavy upwind for 7K.
2 interesting things happened on this run, I heard a noise which sounded like geese and when I turned around I saw a lot of birds, I do not think have seen so many geese at the same time flying around, then they split up in 3 or 4 smaller groups and went in different directions.
Then I heard another noise that sounded like a car or similar, turned out to be a tractor that took up most of the car road and saw also that the tractor transported something that stuck out on the side and of course on the side where I was running. OH MY GOSH! I tried to get me a enough distance to not get hit and survived, then a car came in the opposite direction where the tractor pull over and when I passed he drove out and I had to run into the deep snow to avoid getting hit again, some extra physical training 🙂
Much more pleasant run today, the goal was to get under 2 h which I also managed to do.
Distance: 18.7K, time: 1.57.02 h, average heart rate: 140, average pace: 6.15 min/k, max pace: 5.27 min/k, cadence: 178, VO2 Max: 25 ml/kg/min
Tonite it was time again for Krutgubbens (The powder man’s intervals) intervals but pulse based. Which means that I am going to keep me under the pulse 160. Outdoors I reach 160 around 5 min/k.
Last time it did not go as planned due to very tired legs, already during warmup my pulse was up to 155. Today it was around 148. I realized that the first interval was way to fast and adjusted it today.
Started with 14 min warm up with a pace of 9 km/h til 7 min and then gradually increased it to 9.5 km/h every min.
Decided to set the pace at 6 min/k for the first interval and that interval worked just fine.
Second interval had a pace of 5.50 min/k and worked just fine too.
Third interval had a pace of 5.40 min/k and worked just fine.
Fourth interval had a pace of 5.30 min/k and now the pulse had moved up to 158 so the last two intervals would be interesting.
Fifth interval I started with a pace of 5.30 min/k and then increased it to 11 km/h and then 11.1 km/h but had to move back to 5.30 min/k because the pulse got up to 161, my threshold pulse is 160
Sixth interval I started with with a pace of 5.30 min/k and then increased it to 11 km/h and then 11.1 km/h but had to move back to 5.30 min/k because the pulse got up to 161 of course.
So I have to modiy the pace a bit more til it will work fully.
After that I lifted weights.
Today part of me did not protest before hand 🙂
Distance: 8.09K (according to the threadmill), time: 50.04.3 min, average pace 151, average pace: 6.12 min/k, max pace: 4.30 min/k, cadence: 184, VO2 Max: 27 ml/kg/min
I usually run a distance run during the weekend but today the Choir, I am singing in, will have our first choir rehearsal, our rehearsal day is Monday. So the distance run was earlier this week and today I ran a short run.
It is magical to run through a winter landscape.
Temperature: -3oC (27F) but not raw cold
I decided that I would wear my regular running shoes and take it easy and it felt that I had a comfortable pace, not breathless.
Had to deal with dog walkers who wouldn’t move, as a runner I am running on the wrong side of the road when I am running on a car road for safety reason but on a dirt road where no cars are it should be the normal law that applies but these two dog owners was going to stay on the right side so it was just to ”step aside” 🙂
Some other runners were also out running and we said hello to each other, I also had the pleasure of seeing one deer.
There was one icy part, no issues, a good run in other words.
Still nice to see the average pace number under 6 even if part of me still cannot believe that I am a 5 min pace runner now. I hope that I will keep up the good work.
Distance: 5.36K, average heart rate: 141, average pace: 5.56 min/k, max pace: 5.13 min/k, cadence: 184, VO2 Max: 24 ml/kg/min
Tonite it was time again for Newaza (judo wrestling).
Last week we were 15 judokas and tonite we were 17 judokas, a good mix of people.
I got the opportunity to first do judo with a kid and it is always special but it is also a good experience.
We tried to do a exercise where we are standing back to back and do knee bend. Oh boy, that was tough when you do not have the same length, one is way much shorter than yourself.
First fight was with the instructor and he is good, he lets you enter the restraint (fasthållning) and you think you have it and then it does not take long til he locks me down or if you do not watch out he makes the move. He was on his way to strangle me and I immediately made sure I had air but if I let go I would lose but I was also locked and tried to move 🙂 and then he asked Do you have a plan? One day I will defeat him.
Warmup was running around the mat, unknown distance, somersaultsand sit ups
