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22.76K Hilly Run

#2 – 50 runs in 100 days – No excuses edition

This morning it was time to run a distance run (distanspass). I wanted it to be hilly.

Temperature: -2oC (28F), sunny and blue sky 🙂

When I woke up this morning it had snowed. It did not look like I needed metal studs so I decided I would wear my Altra Lone Peak 2.0. I have not run with these on snow yet so it would be a test as well. It looked a bit slippery so it was not about speed today.

What a great day, even if it was cold it was not raw cold.

When I came to St Hans hills I realized that I was the first runner after the snow fall so no trace of running shoes just snow.

There were some icier parts but if I took it easy it was just fine running with my Altra Lone Peak on the snow but I avoided the icier part.

I love to hear the crack sound when I run on the snow.

After two laps on St Hans hills I ran a flat part and got back to St Hans hills. It was also a test how it would be to run with my Altra Lone Peak on longer asphalt parts and dirt roads during the flat part but it worked just fine.

I met some under happy runners who said hello.

Then it was 2 laps again on St Hans hills.

I was glad that I decided to run during the day when the sun was out and the blue sky and it glitters in the snow. Looked so nice.

Distance; 22.76K, time: 2.39.10 h, average heart rate: 141, average pace: 6.59 min/k, max pace: 5.12 min/k, cadence: 176, VO2 Max: 27 ml/kg/min

12.43K Flat Run

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#1 – 50 runs in 100 days – No excuses edition

Today a new challenge, doing 50 runs in 100 days, since I just got up to 35 I decided I would continue with this one. Do not have any race til June so it is more likely I will make it.

So I went out for a 12.5K run.

Temperature: 4oC (39F)

Yesterday evening it snowed and then it rained so it would be interesting to see how the ground would be. Decided to wear my regular running shoes.

The bike path was just wet from the rain but then all of a sudden there was a ice part so I had to run on the grass. Had good pace from the beginning.

Thought it would be a great idea to put on my reflective vest and bring my headlight. Turned out to be a good decision.

I came out on the dark dirt road but did not need the headlight. At the end before I have to cross a car road it goes up hill and there it was icier.

When I was back on a dirt road again it was a longer ice part, lucky me I could run at the side and on the grass.

Crossed a car road again and got on another dirt road, had to put on the headlight, there was an ice part and then after that I got fooled by the dirt that looked like ice with the headlight on.

So part of this run I had to run a bit slower to avoid slipping on the ice.

When it is around 1.5K left I was back on the dirt road where I got fooled by the dirt and now it was really dark, harder to see the road even if I have the headlight on.

But then I was back in my neighbor hood and increased the pace at the end.

Nice again to see average pace under 6 min/k

Distance: 12.43K, time: 1.14.16 h, average heart rate: 148, average pace: 5.58 min/k,
max pace: 4.39 min/k, cadence: 182, VO2 Max: 27 ml/kg/min

27.28K Flat Run – Lund Runt

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#35 – 50 runs in 100 days – Hardcore edition

The plan today was to run a longer run. I had some routes in mind, the first plan was to get up to Frostavallen and run 25K, then I could have run a 30K run on Sunday but at the end, since I did not run the whole Lund Runt Wednesday, that I would run the whole Lund Runt.

Yesterday when I biked hom from Newaza it was a bit slippery and then it was raining so the question was if it would be slippery today or no snow.

Temperature: 2oc (36F)

I brought 250 ml water and 2 mini snickers, charger and mobile phone

Decided to put on regular running shoes.

The interesting thing with following the route today was to see how we followd the route Wednesday, there were some variations and then at some point I had to do a detour due to road work

When I was running down I was running more cautious due to the weather.

When I got to the last 12K it was interesting to see another side of Linero.

Lucky me I followed the route today, there was a part that was totally unfamiliar to me. Was not sure where I was so it was just to keep going 🙂

Then I saw the Sony house and remembered what Magnus had written on FB, he ran this route Tuesday and came to the road work.

It is nice to run and hear how it crackle under my shoes where I at the end ran on a bike path that had more snow.

When it was around 1.5K left I increased the pace more and more and had a very fast pace at the end.

It is tough running on snow, my legs felt tired but I enjoyed the route a lot. Got to see other areas of Lund and a great day

Distance: 27.28K, time: 2.50.02h, average heart rate: 146, average pace: 6.13 min/k, max pace: 4.25 min/k, cadence: 182, VO2 Max: 37 ml/kg/min

Newaza

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#34 – 50 runs in 100 days – Hardcore edition

Tonite it was time for the first judo exercise this year called Newaza (floor wrestling)

I was running a lot of Saturdays this Fall so I did not spend too much time on the judo mat so I expected that it would be tough.

First it did not seem we would be many but we ended up being 15 judokas.

Started with warm up running around the mat, unknown distance.

An interesting exercise was to tie together our feet with our belts and try to do Newaza and come to restraint. You really need your feet in this sport, we got a laugh about it.

Then it was Newaza, yes it was tough but I actually just sat once.

Good way of starting the weekend.

24.89K Flat Run

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#33 – 50 runs in 100 days – Hardcore edition

When I woke up yesterday there was snow on the ground and this morning at 8 am a bigger group from Coach K Runners started to run ”Lund Runt”, a 27K run around the city, it has been a race that has become a run that Coach K Runners does a couple of time each semester and I decided I would participate.

The temperature was -4oC (25F).

What was cool about this run was that I would test a app called Race One, a fairly new app where friends and family can follow you during a race.

I found out about this app this Fall but was not sure if I would use it or not because GPS apps has a tendency to kill the battery on your mobile phone and on a 50K race it is crucial that you can keep in touch with people in case of an emergency. But I got a tip to bring a charger in the back pack so if the charger would work it would be interesting to use this app.

Used it at Tjörnarparen i December but it did not work properly due to a database problem that they had experienced in the end of the Fall and I volonteered to be an official tester.

Started the run, fell a bit behind which does not bother me but at around 15K I lost my group. I was suppose to follow the route on my pulse watch but on automatic I chose the Running mode. So at 15K I decided to run solo which meant I decided to run home on my own.

Because of the temperature the battery died at 20K, brought the charger but forgot to bring the cable for the phone. Something told me that Race One has worked this time.

When I got home I opened the app and saw that data had been registered

Results

Distance: 24.89K, time: 2.36.53 h, average heart rate: 142, average pace: 6.18 min/k, max pace: 4.48 min/k, cadence: 180, VO2 Max: 25 ml/kg/min

Pulse based intervals

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#32 – 50 runs in 100 days – Hardcore edition

Today I started with intervals at the gym, did Krutgubbens (The powder man’s intervals) intervals. Earlier it has been about pace but now I am going to make this pulse based so the pulse couldn’t go over my treshold pulse.

The original plan was the following

During the warm up I was already at 155 and at the end 157 so the plan would probably change.

During the first interval I got over 160 which is my threshold pulse so I had to reduce the pace.

On my second interval I increased the pace to 5.40 but had to reduce it again and decided from now on that I increase the pace to 5.50 on every interval and see if I can increase the pace after a while. At the end of each interval I had to reduce the pace.

I think that Saturday’s 7K struggling with upwind got me very tired legs so it did not go as planned but I did intervals. I will keep working on this interval training. Hopefully it will go as planned next time.

After that it was the gym with triceps, biceps, hips stability, legs, hip strengthening, calves and core

Distance: 8.28K, tid: 50.04.3 min, average heart rate: 151, average pace: 5.28 min/k, max pace: 4.30 min/k, cadence: 184, VO2 Max: 27 ml/kg/min

18.67K Flat Run

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#31 – 50 runs in 100 days – Hardcore edition

Today I had decided that I would run a longer run. around 18K, one of my favorite runs out in the country but this time of the year it is bare. I hoped that I would finish under 2h

When I looked at the temperature it was 0oC (32F), first really cold run. It felt that it was snow in the air and once in a while a snow flake fell down. At the end it was some more snow flakes.

On this route I run around 9K and then I turn back, met a biker that seemed to struggle and a lady who had to get down and walk because of the wind, me over positive didn’t think it would be any problems when I turned back, oh boy how wrong I was.

To summarize this run

First 9K, good pace and comfortable

At 9K I was hit by a ice cold side wind and when I turned around the struggle started 🙂

The goal to get under 2h seemed far away 🙂

7K struggle with a severe ice cold upwind, lucky me that I have ”frontal lobe”, it was just to take the bull by its horn, the last 2K was pleasant.

It is very obvious where I struggled with the upwind.

Distance: 18.67K, time: 1.56.30 min, average heart rate: 140,
average pace: 6.14 min/k, max pace: 5.13 min/k, cadence: 180, VO2 Max: 25 ml/kg/min

5.35K Flat Run

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#30 – 50 runs in 100 days – Hardcore edition
#137 – 100 Days Of Miles Challenge

This morning I headed out for a 5K run.

The ice cold wind caressed my cheeks. It was a really windy refreshing run. The sun was out and the sky was blue.

Distance: 3.32. miles (5.35K), time: 32.44.1 min, average heart rate: 136,
average pace: 6.07 min/k, max pace: 4.54 min/k, cadence: 180, VO2 Max: 26 ml/kg/min

MTD: 62.93 miles (101.31K)
YTD: 1061.68 miles (1594.25K)

Pulse based interval training

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#29 – 50 runs in 100 days – Hardcore edition
#136 – 100 Days Of Miles Challenge

Today it was time again for the running exercise that I dislike the most, intervals.

I did a lactate test this Fall and my new threshold pulse is now 160.

Temperature: 4oC (39F)

It was going to be interesting to see what my paces would be with the new threshold pulse.

I did pulse based interval training where I will be a couple of heart beats under my threshold pulse during the intervals.

Started with 2K warmup and then it was time for my first interval where I was pendling between 155-159. It was upwind and I have a tendency to increase the pace when it is upwind.

Since it was colder I decided I would jog during the 2 min rest.

During the second interval I got to 161 a couple of times. Still upwind and then I have up hill at the end of the second interval where I also know that I have a tendency to increase the pace.

Jogging during the 2 min rest.

On the third interval I gassed to much at the beginning and also got up to 161 but got back quickly. That is one thing that I have learned that during pulse based interval training, don’t gas to much in the beginning.

Jogging during the 2 min rest

Finally the fourth interval and then 1K cool down.

It was obvious that it was a while since I did this last, last time was in October.

The first and fourth interval were the best intervals, I survived the cold. I become troubled with a cough when it is colder but it did not bother me today

Distance: 7.39 miles (11.89K), time: 1.09.22 h, average heart rate: 147, average pace: 5.50 min/k, max pace: 4.30 min/k, cadence: 186, VO2 Max: 27 ml/kg/min

8.26K Flat Run

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#28 – 50 runs in 100 days – Hardcore edition
#135 – 100 Days Of Miles Challenge

Today I had the pleasure of running with my running buddy Eva. We had not run together for a while so we decided we would do a fun run, around 5K.

I thought that we would run our regular 5K run but Eva was very anxious to run around Nöbbelövs Mosse =bog), it turned out to be a very interesting run, at Tjörnarparen, the ultra race I did not finish I didn’t belong to the waders, found alternative paths where it was too much water to try to stay dry as long as possible. But today it was really wet

When we got to the bog it looked like this

My socks were soaked

During this run we discussed the ultra race Tjörnarparen that I ran but became my first DNF, Hallandsultran that Eva will run for the first time and her first ultra race, I ran it last year and liked it a lot. We also discussed some other things.

Distance: 5.13 miles (8.26K), time: 57.34.6 min, average pace: 6.58 min/k, max pace; 5.24 min/k, cadence: 174, VO2 Max: 22 ml/kg/min

Gabby's Challenges

Challenges that I am participating in

Författararkiv: admin

22.76K Hilly Run

12.43K Flat Run

27.28K Flat Run – Lund Runt

Newaza

24.89K Flat Run

Pulse based intervals

18.67K Flat Run

5.35K Flat Run

Pulse based interval training

8.26K Flat Run