#7 – 50 runs in 100 days – Hardcore edition
#114 – 100 Days Of Miles Challenge
Today it was time to go out for a run.
Earlier this week I bought 2XU Winter tights and the girl I talked to about these tights informed me that in this part of the country when it is really windy the cold will go straight through these tights. It has been a really windy day today so I decided to take these thights out for a test. Put the Winter equipment on because I hate to be cold, better to be able to take off clothes during the run if it turns out it is too warm.
In the beginning I had windstopper, fleece, long sleeve, 2XU compression tights, gloves and hat. The tights passed the test, I didn’t freeze 🙂
After a while I also took off my gloves.
There were also some other tough runners who were not afraid of the wind.
I wanted to have a slow flat run today and I was breathless at a pace of 6.15 min/k, might be the wind. What is more refreshing then a cold upwind?
After 1# of the run I had to take off my windstopper, felt a bit too warm but then at 6K it was time to put on the windstopper and gloves again but the gloves got off after a short time 🙂
It was nice getting out running even if it was windy, it was very nice seeing all those lovely Fall colors
Distance: 6.19 miles (9.97K), time: 1.05.26 h, average pace: 6.33 min/k, max pace: 5.45 min/k, cadence: 176, VO2 Max: 25 ml/kg/min
Second resting week, next weekend I will run a race and need to have fresh legs
#6 – 50 runs in 100 days – Hardcore edition
#113 – 100 Days Of Miles Challenge
When I woke up this morning I had really sore muscles in my legs. It is a long time ago since this happened last time.
Sore muscles in my calves, front and back thighs, sore knees, butt and hips 🙂 Quite stiff
Someone in my running group has said that if u wake up stiff after a training you should go out for a shorter run or walk in the morning. I have never tried that but this evening it was time to get to the gym. I was not sure if running on the treadmill would be such a good idea but decided that I would give it a try.
To be on the safe side I put on the security string and started with 6 min/k (10), I got breathless and felt my tired legs, after 500 m I reduced the pace to 9.5 and then at 1K back to 6 min/k and then at 1.5K down to 9.5 again. Very interesting run 🙂
After that it was time to do lift weights. Last week I took one week timeout from running and I ended up not going to the gym and I felt that in my hips when I did my first run after the timeout so I carefully chose my legs exercises. Did biceps, triceps, shoulders, back where when I did the torso rotation felt that I also had sore core muscles :-), one hip stability exercise and one hip strengthening exercise. The strengthening exercise was done on a low stool 🙂
Walking up and down the stairs was a joy, especially down the stairs 🙂
Finished with foam rolling of calves, front and back thighs, plank on pilates ball and stretching.
Distance: 1.45 miles (2.34K), time: 14.35 min, average pace: 6.13 min/k, max pace: 5.23 min/k, cadence: 176, VO2 Max: 23 ml/kg/min
#5 – 50 runs in 100 days – Hardcore edition
#112 – 100 Days Of Miles Challenge
Tonite it was again for physical training but with intervals element with Coach K Runners at St Hans hills with instructor Karin
Temperature: 12oC (54F) so winter tights, compression socks, long sleeve, fleece, gloves and hat.
Ran from home to the physical training and met up with the rest.
Here are the warriors of this evening
So we ran to the dirt road where we would have all the exercises and did the following exercises
Warm up 8 min (4×2 min):
6 lateral flaxion
10 low squats
10 pushups
6 burpees
10 back liftings
Hill exercise (several sets):
Frog jumps
Low lunges
Crab walking
Then rushing up to the top of the dirt road. At the end rushing up to the top of the dirt road burned in my legs 🙂
30s-30s rest between each exercise
40s-20s rest between each exercise
60s-0s rest between each exercise
Skijumps
Burpees
Squats
At the end I had a minor dyspnea, had to close my eyes and just keep going on that last set
Pushups:
Started with standing in straight arm plank
30s standing in straight arms plank then 5 pushups
25s standing in straight arms plank then 4 pushups
20s standing in straight arms plank then 3 pushups
15s standing in straight arms plank then 2 pushups
10s standing in straight arms plank then 1 pushups
After a while I had to take off my fleece and early gloves and hat
I should have brought my reflective vest and headlight, it is dark now at 6.30 pm when it is time to run back to home.
Now I have sore front thighs and left groin but it is definaley worth it
Some results to report:
Transport to – average pace: 6.19 min/k, cadence: 178, VO2 Max: 29 ml/kg/min
Physical training with intervals element – VO2 Max: 32 ml/kg/min
Transport from – average pace: 6.34 min/k, cadence: 182, VO2 Max: 25 ml/kg/min
#4 – 50 runs in 100 days – Hardcore edition
#111 – 100 Days Of Miles Challenge
After last weekend’s longer trail run I felt I was in a need of one week’s time out from running, needed som rest to get back on track.
So this afternoon it was time again to put on my running shoes and head out for a shorter run.
Really nice Fall colors on the trees and on the ground. I love those colors even if the temperature has dropped.
Sometimes I become amazed by myself and today was of those times 🙂
I guess my legs have missed running, I realized that I had really fast legs today when I just started the run and I was wondering if I would be able to keep up the good work.
When I had 1.7K left I was wondering again if I would be able to keep that good pace and then it hit me, I am running intervals for 2K in a much faster pace so it shouldn’t be a problem right?
Temperature around 12oC (54F)
Distance: 3.29 miles (5.29K), time: 30.24 min, average pace: 5.45 min/k, max pace: 4.40 min/k, cadence: 184, VO2 Max: 30 ml/kg/min
#3 – 50 runs in 100 days – Hardcore edition
#110 – 100 Days Of Miles Challenge
Today it was time for the last tough trail run before the race ”Dödens Zon” (= The Death Zone) and also time for resting weeks.
So up 5 am this morning and then take the train to Tjörnarps train station.
I was a bit worried, the temperature has dropped and it said 7oC (45F) and a bit windy, some rain around 8-9 so I put on the winter gear. Turned out that the temperature was perfect, gloves and hat got off early and got back on at the end when it got a bit chillier, no rain in the morning but some rain at the end but it did not bother me.
It was also mostly dry, some gooey parts.
This time I for a short moment got unfocused on the White marking and just ran on automatic but something told me I had run too far, did not very far though til I noticed it 🙂 and turned back.
I usually do take a resting week after Lidingöloppet but wanted to pass the challenge 50 runs in 100 Days and then a really tough trail run last weekend, physical training this Wednesday. So if I got tired legs when it was 20K left I was not surprised. Continued to run, when it was 15K left my legs felt like lead and then when it was 12K left they gave up 🙂 So I just had to acdept the fact that it probably was very likely that there would be some more walking before I was done.
It is hunting season so in front of me I saw a group of hunters and asked nicely to be able to pass them and they moved to the side, they might have been the friendly hunters 🙂
When I get tired I do not lift my feet and bounced into stones so my toes got hit and started to hurt which makes me grumpy 🙂
At the end not even Red Bull helped much
Today I saw a squirrel and I think it was a venison in the wood at the loop.
When I got back to Tjörnarp and it was almost 3K left I told my feet to get moving because I didn’t want to miss the train and wait another hour til the next one. Two ladies were out in the forest and picked mushrooms and their dog ran with me for a short moment 🙂 and then I saw a couple walking their kitten 🙂
So when I was on the last straight trail part I told myself to lift my feet so I didn’t fall flat on my face and what happened of course I fell flat on my face and got leaves and dirt in my face 🙂
And finally I was done.
Resting is very good. So now it is finally resting weeks which I really need, will probably not run til the end of the week and I will also book calves massage and maybe do yoga instead of lifting weights this following week.
I am satisfied with the run even if it was some walking,
Distance: 29.07 miles (46.8K), time: 6.11.19 h, average pace: 7.56 min/k, max pace: 5.45 min/k, cadence: 168, VO2 Max: 27 ml/kg/min
#2 – 50 runs in 100 days – Hardcore edition
#109 – 100 Days Of Miles Challenge
Tonite it was time for physical traning with Coach K Runners at St Hans Hill
The temperature had dropped to 12oC (54F) and it was windy so long tights, compression socks, long sleeve, fleece jacket, gloves and hat + flipbelt.
When I started the run to physical training a cold upwind hit my face, It would be a ”lovely” physical training. Something told me it would be a bit tougher tonite since I doubted I was already having fresh legs after Saturday’s tough trail run but physical training is suppose to betough.
First we started with warmup where we were touching each other on the outside of our bodies and if I got touched I did one burpee, after a while it was changed that if I got touched I did 2 burpees and the one that touched me did one burpee. The other set was to be in plank position and touch each other hands and if I got touched I do one pushup, after a while it was changed to that if I get touched I do 2 pushups and then one that touched did 1 pushup.
Exercise 1: 1 minute ”bear” walk, run back and then we did ”Jägarvila”, Since I and two girls did a false start we got punished with 10 burpees while the rest stood in ”jägarvila”. I minute crab walk run back and then we did ”Jägarvila”, 1 minute burpee jump run back and then we did ”Jägarvila”, 1 min mountain climbers.
Exercise 2: Run up to the top hill and back. And then ”jägarvila”
Exercise 3: Lunges up to the top hill with closed eyes.
Exercise 4: 1 minute squats with kick, 1 minute triple squats. circle situps clockwise and counterclockwise, 15 crunches, 1 minute squats with kick, 1 minute triple squats. circle situps clockwise and counterclockwise, 20 crunches
Exercise 5: Lunges down the top hill with closed eyes and then ”jägarvila”. When I got down and ran to my flipbelt, gloves and hat. Oh boy my front thighs were really shaky 🙂
Exercise 6: Obstacle course where every other person was doing regular plank, every other was doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank. I was not sure I would be as fast as I usually am here since my front thighs still were tired after Saturday’s tough trail run. Here I am one of the fastest normally but it was not a problem 🙂
Exercise 7: The ”idiot”. First you do one burpee, run up the hill and did 2 burpees, down the hill and did three burpees til we finished with 10 burpees at the top. Ran down and then regular plank til the last person got down. I got tired in my back after a while so I stood in the dog pose once in a while.
Exercise 8: 5 High jumps, 10 lunges, 15 jumping jacks, 20 crunches repeating this for 3 min
Total distance: 3.45 miles (5.55K: 1.98K transport to, 1.57K physical, 2K transport from)
Transport to St Hans hills: average pace: 6.22 min/k, max pace: 5.45 min/k, VO2 Max: 28 ml/kg/min, cadence: 176
Physical training: VO2 Max: 30 ml/kg/min
Transport from St Hans hills: average pace: 6.45 min/k, max pace: 6.10 min/k, VO2 Max: 24 ml/kg/min, cadence: 174
#1 – 50 runs in 100 days – Hardcore edition
#108 – 100 Days Of Miles Challenge
This morning I got a sleepin in running morning, didn’t have to get up at 5 am, could sleep til 5.30 am.
Felt that I had to get up to Kullaberg to run Dödens Zon, 21K before the race October 31st. No one wanted to join me so it was just to do it the longer way, take the train and bus, hoped that I would get back in time to take the 3 pm bus back.
The weather report had said 11oc (52F) so I brought a fleece jacket and gloves and hat.
I ran this route beginning of August for the first time and I realized that the start was different but I liked it a lot, a narrow trail in the woods.
It did not take long til the fleece jacket was put around my hips, it just got too warm and then also my gloves and hat.
So good to be able to import a route in a pulse watch and follow it but since there are no markers yet I ended up doing some loops, getting back to the same place. If I am not looking at the rout for a few seconds more I can get outside the route so I practiced getting back on the route again on some occasions.
After a while I get down to the ”beach” and run on stones till I get to Nimis. Last time I walked on the stones and had planned to try to run but it is too many loose stones but I could walk faster this time and there was also some climbing involved (climbed earlier in my life)
Got off the route when I climbed up at Nimis but knew where I would get so it worked out at the end.
Last time my group came too far to the left at one part and ended up at a very steep downhill part where you could not run at all and I wanted to find that trail that the first group found. I know now why we got to far to the left. It feels so natural to run over a ”spong” but the trail is just before the spong but you can not see it from the beginning, it was a very steep down hill trail that you could run down for the most part but at the end it got too stoney
After I had climbed up a hill we have to get up on another hill where we had problems finding a trail and I honestly thought I would do so much better this time but NO, I had a breakdown here but calmed myself down so I systematically could get back on the route. So good to get away from that hill.
Now my legs were really tired so I combined Tailwind Raspberry and Red bull, am not a Red bull drinker normally but had started to drink that on tough trail runs. When I get tired I have cravings for sweet flavor
The sun got out and it started to get really warm, it would have been nice to have a t-shirt but rolled up my sleeves on my long sleeve.
Fell flat faced on my nose a couple of times and some swearing, have realized that when I run alone and get tired and bump into things that I swear and get grumpy, do not happen in a group 🙂
On this run I got to know Kullen a bit more because I was not running totally on the route.
When I was on my way to Kullens light house two guys showed up running so I thought it look like they are preparing for Kullamannen as well. One guy was fast and the other one got behind and after a while I passed him. We met up at the light house and asked him if he and his friend would run Kullamannen or Dödens Zon, they are going to run Dödens Zon. Unfortunately he had knee problems.
Realized that we are not going to run up to the light house on the race so I experienced a new part which I liked
Passed these cows and hoped that they wouldn’t attack me 🙂
Now it was not so long away from Mölle
When I got back to Mölle I was talking to myself 🙂 Saw myself getting closer to the finish line and when finished I almost kissed the ground 🙂
I had to wait for the 4 pm bus so I got to Hotell Kullaberg and sat on their outdoor seating and had a cold cola. Oh boy was I jealous of some people who had a huge shrimp sandwich and a cold beer.
Then it was time to get to the bus and get back home.
I ended up having a great day at Kullaberg, I really like this route, it has it’s trix
Distance: 15.89 miles (25.58K), time: 5.16.30H, average pace: 12.22 min/k, max pace: 5.33 min/k, cadence: 154, VO2 Max: 29 ml/kg/min
#50 – 50 runs in 100 days summer edition
#107 – 100 Days Of Miles Challenge
So this is the last day of the challenge ”50 runs in 100 Days” (summer edition). If I had not gotten a cold two weeks ago I would have had better margin. I thought that would be able to finish in time but the last week would be tough so I had to run more this week even if this should have been a resting week after Lidingöloppet.
Seemed to me that I have recovered because the pace was much better today than yesterday.
It was a great day to get out for a run, the sun was out, the sky was blue, some upwind but no gloves or hat 🙂
Distance: 3.17 miles (5.10K), time: 30.55.6 min, average pace: 6.04 min/k, max pace: 5.07 min/k,
cadence: 178, VO2 Max: 26 ml/kg/min
#49 – 50 runs in 100 days summer edition
#106 – 100 Days Of Miles Challenge
It felt good to go out for a run after the job interview I was at this afternoon.
It was a bit chilly when I biked home after the interview so I had gloves and hat on as well. After a while I took off the gloves because I got warm. It feels like the colder Fall is here and it is time to put on more warmer running clothes.
Since I would run such a short run I didn’t have to wear my energy belt so I was wearing my flipbelt to have somewhere to put my mobile phone.
It was a bit windy and I was not sure if it would start to rain.
Since I should have rested after the race this weekend I ran in a comfortable pace
Distance: 3.31 miles (5.33K), time: 33.21 min, average pace: 6.15 min/k, max pace: 5.57 min/k,
cadence: 172, VO2 Max: 27 ml/kg/min
#48 – 50 runs in 100 days summer edition
#105 – 100 Days Of Miles Challenge
Tonite it was time to bike to the gym and start by running on the treadmill.
Since I still am recovering from the cross country race this weekend I ran in a comfortable pace and did not increase the pace during the run. After 2K I gradually decreased the pace til I was down to walking mode.
After that it was the gym where I did biceps, triceps, back, shoulders and legs where I stayed away of my calf exercise. When I got up to the area where I do core, foam rolling and stretching there was no mat available. Had planned to do my last challenge for this month in Fit Challenge 2015 but needed a mat, the foam roller that I use was occupied so I decided I would just stretch and then head back home,
Distance: 1.43 miles (2.31K), time: 14.32.7 min, average pace: 6.17 min/km, max pace: 5.33 min/k, cadence: 178, VO2 Max: 27 ml/kg/min
MTD: 74.63 miles (120.16K)
YTD: 821.35 miles (1207.31K)
