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St Hans Extreme

#24 – 50 runs in 100 days spring edition
#58 – 100 Days Of Miles Challenge

Tonite it was time to run St Hans Extreme again, a 10K hilly race in the town where I live.

I have been wanting to get a new PB since the best time that I have was from the first year I ran, was thrown into a team the same day, had never done any hilly training before. The last two years the tempetuare has been around 30oC (86F) and me, running and heat are not best friend.

Tonite the temperature were around 16oC (61F), ideal temperature for me but a bit windy so I was not sure about the clothing. Threw down a long sleeve in my back pack and biked to St Hans hills. Met some other Coach K Runners, which is the running group I belong to.

Decided to put on my long sleeve because I do not want to get sick now, important race next weekend.

Was not sure how it would go since my spring has not been the best, glutues problems, back thigh problems and lower legs problem.

But when the race started I felt strong from the beginning. This year we started below the down hill hill which was the only hill I had not run up on this year but it has been some hilly running this spring.

I have always a goal to not come last and that has never happened. The first year I was the last girl that finished but I still was not last. Then I have advanced every year I have run 🙂

I was passing several runners during the race and had some people who cheered me on.

On the third lap I looked at my pulse Watch and saw that it was possible for a new PB and when I was running towards the last hill I knew that it would happen and it was a great feeling

New PB: 1.04.35 h, old PB: 1.07.40 h

Distance: 6.21 miles (10K), time: 1.04.35 h, max pace: 3.07 min/k,
VO2 Max: 37 ml/kg/min

5K Run

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#23 – 50 runs in 100 days spring edition
#57 – 100 Days Of Miles Challenge

Tonite it was time again for the same 5K run as yesterday in a comfortable pace.

I decided it was time for t-shirt premiere.

It is so nice now to run when it is so green.

Such a joy again to not have any issues but of course, for the first time, my pulse watch did not want to cooperate. I realized I was increasing the pace and was below 6 min/k part of the run, feels great to get the faster pace back. Our bodies is fantastic to feel if you are not going to run faster. I have a gluteus issue this spring and the body has slowed down the pace.

When I had been running for a while I realized I did not have any time or distance 🙂

Lucky me I have a Suunto pulse Watch and Suunto has fantastic customer service. I need to have a functioning pulse watch June 6th. I have started to suspect it is the pulse sensor that is the trouble. Will found out later.

So unfortunately I cannot report any time, average pace, max pace, VO2 Max but it was a lovely run.

5.75K Run

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#22 – 50 runs in 100 days spring edition
#56 – 100 Days Of Miles Challenge

This week is my first resting week before my ultra race June 6th. I decided to have one weeks timeout from running after last week’s trail run.

Temperature: 15oC (59F)

What a joy to run a short run in a comfortable pace with my regular running shoes, no lower leg issues, no knee issues, no glutues issues.

Distance: 3.57 miles (5.75K), time: 32.09.9 min,
average pace:, 5.35 min/k?, max pace: 5.17 min/k,
VO2 Max: 25 ml/kg/min

29.03K Trail Run

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#21 – 50 runs in 100 days spring edition
#55 – 100 Days Of Miles Challenge

Did not get up 5 am this morning but 6 am. Looked at the weather report yesterday and it looked like it was going to be perfect temperature, 15oC (59F) at lunch time.

The last couple of runs I have checked the (water) blader at home and got water and then when it had been time to drink after 15 min running, no water 🙂 Decided to do a test on the train station before the run but did it actually on the train and got water 🙂

So the plan was to run 40K, the last long distance run before the resting weeks before the ultra June 6th, two weeks ago I ran into issues with my right under leg that forced me to turn back at 15K and ran a total of 30K with a lot of walking and stretching at the end.

I have had some discussions about why and there was talk about periosteum but I did not think that, I thought it would because I did not rest enough before the run Before.

My trail runs are not pure trail, it is longer dirt roads involved and the trail shoe I use is Salomon Fellraiser. Earlier this week we discussed if it could be the shoe and I was not sure it was.

It was a magical run

This was the start of the run and I realized it was so much greener now than two weeks ago, I also realized I forgot to take my spring allergy medicine

After around 4K there is this pig farm with these little cute piglets but they are afraid of me for some reason, just before I passed this farm I saw these beautiful fields

I was hoping I would have a good day, familiar now with the loop even if it is a challenge to find the streamers. During the run I saw one roe deer for the first time on this run. When I got to 12K I did not have any issues with my right under leg 🙂 there was hope. When I got to Frostavallen all of the sudden a dog came from the left, scared me a bit, I think I scared him too but he didn’t chase me or bit me (I am not afraid of dogs). Later on I also saw a squirrel.

I felt some pain in my under leg at some point but when I got to Frostavallen into the Woods it disappeared, which happens, you get some pain somewhere, it disappears and then you might get some pain somewhere else and it disappears. It is when the pain get worse and worse that you should be more worried and take a walk and stretching and then continue to see if the issue is still there or continues.

In Frostavallen I saw a new trail mark and was thinking if they had a new green and orange trail. There is is this place where there is a lot of water now so I walk on the stone wall and exercise balance :-), walked up some heavier hills but was fine at 20K and also at 23K but then the dirt road was there and the under leg issue came back. Decided to stretch at 24K. Continued to 27K and then I also had pain when I walked.

Now I was sure it is the trail shoes that cause this and made my first decision to run with my regular running shoes at the ultra run in June. Decided to shorten the run to 29K and got picked up at the 4th fuel station

So distance today 18.03 miles (29.03K), time: 4.36.27 h

Another decision that was made is that I am going to invest in another trail shoe that handles mixed trail running. You will find out more about this shoe later.

13.85K Hilly run

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#20 – 50 runs in 100 days spring edition
#54 – 100 Days Of Miles Challenge

Last weekend my run did not go so well and the reason for that I believe was because I have had only 2 weeks recovery after the last 40K run and I discussed this with another runner friend of mine who thought that it might be periosteum issues due to over training but I had much tougher training last Fall. This spring I have had glutues issues which had me reduced the distance and take it much easier.

So I decided I would run 4 laps on St Hans hills and see if my right under leg would complain again, this weekend it had rained a lot so I decided to use my fellraiser.

When I got up there it was such a joy because it felt that I was gliding over those hills. My running joy has come back and it feels great 🙂 This spring has not been so fun due to the glutues issue that took some time to get rid of.

Distance 8.60 miles (13.85K), time: 1.37.32 h
average pace: 7.02 min/k, max pace 5.12 min/k,
VO2 Max 29 ml/kg/min

30.01K Trail run

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#19 – 50 runs in 100 days spring edition
#53 – 100 Days Of Miles Challenge

Woke up this morning at 5 am to take the train to Tjörnarp and start the trail run before 8.30 am.

It feels so luxurious to just get off the train and then just start running into the woods. I decided I would wear my 2XU compression tights and no fleece jacket, just a long sleeve and a jacket. I also brought gloves and hat but got off quickly.

The plan was to run 40K.

It was a joy today because it was much greener than two weeks ago when I ran here the last time so I enjoyed the nature. At the loop I had some issues finding the yellow markers, on the other hand I have run here a couple of times and know where to go. Have learned now to run it right.

At 12K I started to feel pain in my right lower leg and foot and it got worse and worse and I decided it wouldn’t be smart to force me to run 40K when I need to run 40K middle of May, my last before my ultra June 6th. Decided I would turn around at 15K and get a distance of 30K total.

At 15K I walked 1K and then I stretched and could in the beginning run 2K before I had to walk again 1k and stretch. But when it was 6K left I felt pain when I was Walking, not a good sign and could only run 1K before I had to walk a bit longer and then stretch. This is very good therapy, this could happen. It felt like a re run of Tjörnarparen.

When it was 1K left I pepped myself to run 1K and then I would be at the train station but when it was 500m it was really tough and I couldn’t run anymore so I walked the last 300m.

Distance: 18.64 miles (30.01K), time: 4.58.14 h, average pace: 9.56 min/k, max pace: 6.16 min/k,
VO2 Max: 25 ml/kg/min

Even if I had to do a lot of walking today it was great coming and run a trail run. Need to rest my leg so I am ready to do this again middle of May.

1.89K treadmill

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#18 – 50 runs in 100 days spring edition
#52 – 100 Days Of Miles Challenge

Tonite it was time again to bike to the gym. I did a detour to the dentist first.

Since I had such a great run Saturday I decided I would test to gradually increase the pace again every 500 m up til 1K, then I increased the pace at 1.25K and then 1.5K. It goes so much faster to get off the treadmill when you are increaseing the pace 🙂 No noisy treadmill this time.

After that it was triceps, biceps and a lot of leg exercises: hip stability, an exercise that I just started with again – leg extension but standing and kick back, hip strengthening, calves. Ended with core – 5 min plank exercise where the straight arms part is done on a pilates ball lately, it was not so hard today to have one leg in the air. Then some foam rolling and regular plank on a pilates ball where I draw my knees to my stomach, some stretching and then it was time to head home.

At home I did my other plank challenge: 2 min regular, 2 min right side plank, 2 min left side plank and 2 min reverse and then 28 burpees

Distance: 1.17 miles (1.89K), time: 11.47.7 min,
average pace: 6.14 min/k, max pace: 4.39 min/k,
VO2 Max: 26 ml/kg/min

5.06K Short Run

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#17 – 50 runs in 100 days spring edition
#51 – 100 Days Of Miles Challenge

Today I decided I would run a short run, something that I do not do very often but is necessary.

It was rain in the air but temperature around 14oC (27F) so no gloves and hat 🙂

What a great feeling to see that the pace most of the time was under 6 min/k, my glutues problem has forced me to run slower and I have forbidden myself from attending any interval training til after the ultra race in June. I was hoping I would have a finish time under 30 min and at the end I could run faster and faster that I usually do on this run. It was a joy to run this run today, it looks like I am almost back to the time before my glutues

Distance: 3.14 miles (5.06K), time: 29.38.8 min :-),
average pace: 5.51 min/k 🙂 , max pace: 4.47 min/k,
VO2 Max: 30 ml/kg/min 🙂

4.95K Trail Run

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#16 – 50 runs in 100 days spring edition
#50 – 100 Days Of Miles Challenge 🙂

Yesterday I was asked by Malin D if I wanted to run with her on St Hans hills, both of us are preparing for the ultra race June 6th and Malin is a very nice person to run with so it would be a morning run. It was around 10oC (50F) when I started the run but both the jacket and gloves and hats were taken off during the run to St Hans. The sun was out and the sky was blue, couldn’t be better 🙂

To St Hans hills
Distance: 1.22 miles (1.97K), time: 12.26.4 min,
average pace: 6.18, max pace: 5.33 min/k,
VO2 Max: 28 ml/kg/min

When I got to the top hill I saw Malin coming down that hill and we had a chat before it was time to run 2 laps on the St Hans Extreme route

It did not feel it was safe to run on the down hill mountain so we ran to the start (new trail alignment) and when we came to the last mountain we took the original hill and then on the second lap we took the alternative hill (new trail alignment).

We ran in a very comfortable pace and talked a lot about what races we have plan to run, what we need to do before the ultra and foam rolling and other things.

It was very nice to be back on those hills, I have avoided them for a long time because of my glutues problem but SHE is May 28th, Hallandsultran June 6th and I also need to run there in preparation for Lidingöloppet this Fall. Glutues did not complain and not my right knee either and it was not so bad to run on those hills. There is hope.

St Hans hills
Distance: 3.07 miles (4.95K), time: 40.59.3 min,
average pace: 8.16, max pace: 6.12 min/k,
VO2 Max: 26 ml/kg/min

Then it was time to head home

To home
Distance: 1.15 miles (1.85K), time: 11.48.7 min,
average pace: 6.23, max pace: 5.13 min/k,
VO2 Max: 24 ml/kg/min

Total distance: 5.45 miles (8.77K), total time: 1.04.34 h

1.87K treadmill

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#15 – 50 runs in 100 days spring edition
#49 – 100 Days Of Miles Challenge

Tonite it was time to get to the gym again and just as most Mondays it was warmup on the treadmill #neverskipamonday

Tonite the treadmill was silent 🙂 Started with a comfortable pace of 6 min/k (10) but felt that I had to reduce it down to 9.5 . Used the security string just in case I would feel really tired in my legs after the long trail run this weekend.

After 1.65K I gradually decreased the pace every 10s til I was walking.

After that it was triceps, legs and biceps. Tonite I only did hip stability and hip strengthening exercises.

Ended with core. First I did the 5 min plank exercise with the straight arms plank on a pilates ball. First 1 min, then 30s regular plank on my elbows, 30s regular with right foot up in the air, 30s with left foot up in the air, both these are tough at the end, then 30s right side plank, 30s left side plank, 30s straight arms plank on pilates ball and then 1 min regular plank on elbows.

Then I did 19 burpees, pushup first to make up for yesterday when I totally forgot to do it.

Some stretching: did the dove position for 2 min on each side, then it was time to bike home and at home I have done 1 min and 30 min regular plank, right side plank, some protesting from the elbow, left side plank, had to get a towel to put under my elbow because it was protesting, reverse plank that was LONG and also 20 burpees, pushup first.

Distance: 1.16 miles (1.87K), time: 13.04.2 min,
average pace: 6.58 min/k, max pace: 5.33 min/k,
VO2 Max: 5.33 ml/kg/min

Gabby's Challenges

Challenges that I am participating in

Författararkiv: admin

St Hans Extreme

5K Run

5.75K Run

29.03K Trail Run

13.85K Hilly run

30.01K Trail run

1.89K treadmill

5.06K Short Run

4.95K Trail Run

1.87K treadmill