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40.01K trail run

#14 – 50 runs in 100 days spring edition
#48 – 100 Days Of Miles Challenge

This morning I got up at 5 am to take the train to Tjörnarp.

The day did not start the way that I wanted. When I got down to the train station I realized that the pulse watch had been locked for the second time after recharging and I have had Another issue with VO2 max and heart rate not showing in the GUI in Movescount. I realized that the pulse belt had been disconnected from both Movescount and my pulse watch and paired it again and it was important that the pulse watch was working today. So I was thinking about a second plan how to get things registered and be able to follow a route. Tried to unlock it on the train several times without any success but suddenly it just happened 🙂

I was afraid that I might have put on too cold clothes. It was 3oC (37F) when I walked to the train but it turned out I was just fine.

It felt great to be back in this area again and running in the Woods. When I got to the loop I had to put on the extra hawk eye, had some trouble finding the markers but found them one by one and I also think I ran it correctly this time 🙂

When I got to Frostavallen I got a bit annoyed but a dog that wanted to jump on me several times and I just wasn’t in the mood. I am not afraid of dogs.

When I got to Frostavallen I saw some boy and girls scouts getting ready to walk and I passed them and hoped that I wouldn’t meet them on my way back and I didn’t

During the run the sun came out and it got warm and I was taking off my ultra back pack and jacket from time to time. It is interesting to continue running and get the ultra back pack off, have it hanging on one side and then get half the jacket off and then finally get the ultra back pack back on again.

Last week when I ran my flat run I did not have any issues with my glutues but then my right knee caused issues so when I turned back after 20K I was wondering how the rest of the run would be.

Ran without any issues with either glutues and right knee to 29K when I started to feel my tired legs and then at 32K they got REALLY tired and had to stop and stretch and the last 8K was stretching from time to time. I tried this trick to eat a lot of carbs to get the brain to think about something else, it worked for a while but those legs are aching so bad there will come a time when I just have to stop.

But I do not have any problems stop and stretch because I have tired legs then have to stop because my glutues and knee bothers me. I was hoping that I would time the train when I got back to Tjörnarp and when I stand and stretch 650m from the train station and from 40K, I see the train coming across the sea and I said NOOOOOO. Bad timing. At that Point my right calf gave up so I walked the last 650m and then when I got to the train station it was 8 min left til the train would arrive 🙂 Realized later that the train that I saw must have been the train getting in the north direction while my train went in the south direction.

Saw a squirrel, some geese

Distance: 24.85 miles (40.01K), time: 6.08.45 h,
average pace: 9.13 min/k max pace: 5.53 min/k,
VO2 Max: 26 ml/kg/min

5.53K Fun Run

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#13 – 50 runs in 100 days spring edition
#47 – 100 Days Of Miles Challenge

Tonite it was time again for a 5K ”Glädjepass” (Fun Run” with Coach K Runners

Glädjepass is a run where you are focusing on the enjoyment in running and look less at the watch. The run will be 5k and the tempo will be around 6 min/k

Just before Easter I noticed that VO2 Max cannot be seen in the GUI at Movescount and I in Contact with Suunto Customer Support which by the way is outstanding. A question that was asked was if I was using pulse belt or not and I said Yes every time. Before the run I checked the Movescount app on my smart phone and saw that the pulse belt had been disconnected and connected it again. It was my hope that VO2 Max could be seen again.

I met the rest of the group and we did this Fun Run. Most of us kept together this time 🙂

It was a bit chilly but not too bad. Had my new spring pants on and no fleece but still gloves and hat.

The discussion tonite was about Lidingöloppet that is a cross country race in the Fall that some of us will run and if we when we were running kept a steady pace which I said that I don’t and I would belive that most of us are pendling during a run.

To get back to the VO2 Max problem, it did not help with connecting the pulse belt so Suunto will continue trying to figure out what has happened.

Glutues was not complaing tonite.

Temperature: 10oC (50F)

Distance: 3.43 miles (5.53K), 34.15.1 min,
average pace: 6.11 min/k, max pace: 2.54 min/k

1.76K Treadmill

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#12 – 50 runs in 100 days spring edition
#46 – 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

I must have gotten the noisest treadmill at the gym. Not that treadmills are silent but from the beginning there was this rattling noise 🙂 Still a comfortable pace of 6 min/k. Used the security string just in case I would feel really tired in my legs after the long run this weekend but it was not bad at all.

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

After that it was triceps, legs and biceps. Both hip stability and strength exercises.

Ended with core. First I did some foamrolling on my back thighs and right knee and then it was time for the 5 min plank exercise where I last week changed the straight arms plank to do it on a pilates ball. Now I feel that my core muscles are working, a lot of shaking and try to keep the balance. 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.

Stretching, time to bike home and at home I have done 13 burpees, pushup first because I am also participating in a burpee challenge this month

Distance: 1.09 miles (1.76K), time: 11.28.6 min,
average pace: 6.31 min/k, max pace: 5.33 min/k

32.56K Long Run

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#11 – 50 runs in 100 days spring edition
#45 – 100 Days Of Miles Challenge

Today it was with mixed feelings I was going to run this run.

Since end of January I have had a glutues problem that I have tried to get under control, it seems to me it will take some time.

Due to this I did not sign up for my first ultra race beginning of May but am planning to run my first June 6th.

During March I have avoided the really long runs, have kept the longest around 20K, done a lot of foam rolling and stretching.

But if I am going to have a chance to run my first ultra race in June I need to get up to 40K so to see in what condition my glutues is in I decided I would do my 30K flat run and if my glutues was fine when I got back to town I would run a few more K’s to get to around 35K.

The day did not start the way that I planned. I was suppose to get up at 7 am but the alarm did not go off so I slept til 8.54 am so instead of a morning run it became an afternoon that started after lunch.

With joy I emptied the Enervit Orange flavor container. It is not my favorite brand. Had two bottles with Enervit sports drink and 2 bottles of water in my water belt.

Spring tights on, long sleeve shirt, jacket, gloves and hat. Turned out the temperature were around 20oC (68F) so it became a bit warm during the run so gloves and hat off early and then the jacket had to be taken off too.

Enjoyed running in solitude.

After 17K I had to stop and walk for 1K due to a knee problem that I run into from time to time.

Glutues was fine 🙂 Did not complain at all. But had to walk 4x1K during this run which was the negative but the test was to see in what condition my glutues is in and it can handle 32.5K 🙂 so now I know what I will do in April. The plan is to run the ultra race in June and April will tell if that will be possible. It is such a beautiful race but if I am not ready I am not ready.

After the run I made a new smoothie with strawberry, mango, blueberry, chocolate whey protein, milk and vanilla yoghurt

Had to do the plank challenge: 60s regular, 60s right side plank, 60s left side plank and 60s reverse

Then it was also the burpee challenge: 11 burpees, pushup first

It felt that I had run a long run before 🙂

Great day for a run, spring weather, heard the birds singing, at the sea it smelled seaweed 🙂

Distance: 20.22 miles (32.56K), time: 4.02.54 h,
average pace: 7.27 min/k, max pace: 3.13 min/k

4x1K walking due to a knee problem

8.76K adhoc run

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#10 – 50 runs in 100 days spring edition
#44 – 100 Days Of Miles Challenge

Early this evening I had the pleasure of running with my Coach K Runners buddy Eva. We planned to run around 10K in a comfortable pace.

The sun was shining in the afternoon and the temperature were above winter tights weather 🙂

We were not sure where we wanted to run so we decided to run in the Nöbbelövs Mosse to explore places where we had never run before.

It was nice running not knowing what to expect next. When we ran on the side of Nöbbelövs mosse two younger guys with one in a wheelbarrow who passed us and said hi, after that we turned left. Then we ran around and came and passed them again 🙂

Then we ran around Nöbbelövs mosse in a circle and passed two who were fishing twice.

Of course we had a lot to talk about, my new job, Eva’s knee, my glutues, our races that will happen soon.

Eve it is was windy it was not cold, I was taken off my gloves and hat during the run. Some spring flowers were in bloom and we heard the birds singing.

My glutes was not complaing too much.

Distance: 5.44 miles (8.76K), time: 56.13.1 min,
average pace: 6.25 min/k, max pace: 5.29 min/k

2.48K Treadmill

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#9 – 50 runs in 100 days spring edition #43 – 100 Days Of Miles Challenge Tonite it was time to get to the gym. Started with some stretching Warmup on the treadmill. 2K with a pace of 6 min/k and then after that gradually decreasing the pace every 10s til I was barely walking. It was not so bad with my right gluteus 🙂 After that I exercised triceps, biceps, legs where I nowadays have added an exercise where I am strengthen my hips. Still have some hard time to find where everything is after they moved things around and also got new equipment. Ended with core where I did this 5 min plank exercise. First minute is straight arms plank but it has not given me anything. Someone suggested that I do straight arms plank on a stability ball. So tonite it was first 1 minute straight arms plank on stability ball, the core muscles were definately working this time :-), 30s regular plank on my elbows, 30s regular plank with right leg up, 30s regular plank with left leg up, 30s right side plank, 30s left side plank (no pain), 30s straight arm plank on stability ball and ended with 1 minute regular plank on my elbows. Then it was some foam Rolling. I am participating in a burpee challenge so 8 burpees with pushup first (new to me), pushup might hurt my wrists later. Distance: 1.54 miles (2.48K), time: 14.27.3 min, average pace: 5.49 min/k, max pace: 4.55 min/k

7.67K Easter run

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#8 – 50 runs in 100 days spring edition
#42 – 100 Days Of Miles Challenge

Took the train to my parents for Easter and I usually run my traditional 6.5K run when I am there, but today I decided I would first run out to Svartö, a little Island close to where I grew up. And then instead of running in the residential district I ran ad hoc into the woods in the ”mulle” area. I have been in this area in my youth and it was a lot of unmarked trails to follow 🙂 It was nice being back and then I came out on the bike path to continue on my 6.5K run that I usually run.

It was some rain in the air, around 5oC (41F)

I enjoy hearing the birds singing, it tells me it is spring.

During the run I saw 2 pheasants.

Even if I am in the city most of my run was in the woods even if I wouldn’t call it a trail run.

My gluteus did not complain too much, once in a while I had a pace under 6 min/k.

This month I started a burpee challenge so when I was close to home I did 4 burpees and then finished the run 🙂 Some people were passing me and were probably wondering what the heck I was doing 🙂 Threw out my mobile phone on the grass and afterwards put it back in my jacket pocket.

When I got home I did my plank challenge: 20s regular plank, 20s right plank, 20s left plank and 20s reverse plank and then stretching, nowadays I do the dove position on a table or today on the mangle 🙂

Distance: 4.67 miles (7.67K), time: 48.42.6 min,
average pace: 6.21 min/k, max pace: 5.14 min/k,
VO2 Max: 26 ml/kg/min

2.39K treadmill

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#7 – 50 runs in 100 days spring edition
#41 – 100 Days Of Miles Challenge

Tonite it was time to get to the gym and lift weights and as warmup running a few K on the treadmill.

The plan this year was to do some kind of intervals every week but because I did do the intervals session on the Running Technique session a couple of weeks ago I got punished. My gluteus was feeling so much better before these intervals but after that it was almost back to square one. The only one I can blame is myself so now I have to stay away from intervals for a while til I get my gluteus back on track again.

So tonite I had a pace of 6 min/k and did not gradually increase the pace during the run, after 2K I gradually decreased the pace every 10s til I was down to walking. I was not so tired in my legs but I still put on the security string just in case.

Distance: 1.48 miles (2.39K), time: 15.04.9 min,
average pace: 6.18 min/k, max pace: 5.03 min/k,
VO2 Max: 23 ml/kg/min

Total distance in March: 57.67 miles (92.85K), total distance so far: 262.93 miles (432.32K)

A little less miles due to timeout for a week and have not been running any longer distances but I am on my way to get ready for the real preparation for my first ultra race in June this year.

Still do foam rolling

After the warmup it was biceps, triceps and legs. Have added the hip strength exercise that I also did tonite.

Ended with core: 5 min plank exercise where I had my butt higher up (like the dog position in Yoga) but did not feel any difference, then it was foam rolling and stretching.

19.35K trail run

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#6 – 50 runs in 100 days spring edition
#40 – 100 Days Of Miles Challenge

This morning it was time for trail running in Fulltofta with Coach K Runners.

I biked to Eva and Helén came and a new guy Christian.

This time we came on time 🙂

Today we were a bigger group of 16.

I realized that we would run the 19K run I ran with Åke and Robert last Fall and I told the group that we would finally take Bäckaslingan instead of this LONG dirt road, I took the lead and realized that the first part was now dry. We were suppose to stick together but I knew that would not happen since most were fast runners and I am not as fast as them plus still have issues with my gluteus and cannot run as fast as I want, the glutues decides the pace.

When we started it was grey, it did not take a long time til I fell behind which suits me just fine. You cannot keep together when we have such different pace and I just get very stressed out when I get behind and then you see the fast runners running around in circles waiting for u, very frustrating.

My glutues was a bit sore but I could continue running, had some problems with my right knee for a short period and right back thigh. I got punished last week when I did the intervals at the Running Technique session, got almost back to square one so I am a bit disappointed of myself since I was doing so much better after have started with foam rolling.

It was such a joy running alone, the sun came out and I hear the birds singing and creeks gurgle. There were some people out for a stroll on some of the trails I was running on, not so many runners. At the end a guy was out with his three dogs and two of them had backpacks 🙂 So I asked to be able to pass, did a wrong turn and got behind him again 🙂 and have to pass for the second time.

Today I enjoyed the run a lot because of Bäckaslingan in the beginning. Met some of the runners when I was running on ”Natur och Kulturslingan”, most in the group had run 15K adn three of them wanted to run longer.

Today I was not forced to get my feet wet, it has dried up now but the ”spongs” were more slippery so I had to be more careful to run on those.

Realized also that it would be good to have my elastic bandage with me, I was close to sprain my ankle which happens on these trail runs but so far so good but that day that it might happen and I won’t be able to move.

I tested the sports drink Tailwind Endurance fuel, taste Mandarin/Orange. It was a bit too sweet to me, diluting it up to 600 ml, Berry is my favorite.

After the run it was nice to come inside and pancakes and drink coffee before we headed home.

Altitude

Distance: 12.27 miles (19.35K), time: 2.27.47 h,
average pace: 7.38 min/k, max pace: 5.25 min/k,
VO2 Max: 27 ml/kg/min

1.87K treadmill

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#5 – 50 runs in 100 days spring edition
#39 – 100 Days Of Miles Challenge

Tonite it was time again for warmup at the treadmill at the gym. I was a bit sore after yesterday’s trail run and started with a pace of 6 min/k but my legs felt it was too much 🙂 so I reduced it to speed 9 and also put on the security string just in case.

My right back thigh was sore so I decided to run 1.16 miles (1.65K), those K’s felt very long. After that I had cool down til I was Walking,, gradually decreased the pace every 10s.

Then it was time to continue lifting weights: triceps, biceps and legs. At the Running Technique session Friday ”Krutgubben” had us to a exercise to strengthen the hips and decided I would start doing that at the gym, did 3×10 on each hip.

Then it was time for core and foam rolling. Did my 5 minute plank exercise first and then crunches. Foam rolled my back thighs and both hips and stretched.

Distance: 1.16 miles (1.87K), time: 13.10.3 min,
average pace: 7.02 min/k, max pace: 5.23 min/k
VO2 Max: 22 ml/kg/min

Gabby's Challenges

Challenges that I am participating in

Författararkiv: admin

40.01K trail run

5.53K Fun Run

1.76K Treadmill

32.56K Long Run

8.76K adhoc run

2.48K Treadmill

7.67K Easter run

2.39K treadmill

19.35K trail run

1.87K treadmill