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#18 – 100 Days Of Miles Challenge

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The plan was to run a 40K hilly run.

Got up early in the morning so I could start the run around 9 am.

Mixed the sports drink and filled the bladder with 1 liter of water. On my longer runs nowadays I always put the reflective vest and headlight in the ultra backpack.

Was prepared it would be gooey since it rained last night so definately Fellraiser.

When I got to St Hans hills I realized it was icy on the roads. Also met Åke and Marie, two Coach K Runners. And when I was running down the top hill the rest of Coach K Runners were standing there, getting ready for ”Fartlek” (=simpler form of interval training) and I said hi before I contined on my run.

It was nice being back on those hills, part of the route was icy so I exercised some ice skating :-), it was also gooey but I did not wet my shoes so much 🙂 The sun was out. I ran 4 laps before it was time to get out on the flat part of this hilly run. This is where this run became a shitty run. Have had problems with my right butt part after I started running on those hills again which bothered me. Also I was not able to dring a drop of water from the bladder which did not make things better. I thought that something must be blocked somewhere and have to check this out when I got back home.

So I had to walk a couple of k’s with running between. The first time I streched there was a guy on rollerskis who asked if I was ok. This is such a positive thing. I told him I am just stretching. It was also windy and cold.

During the run when I realized I could not get my right butt part to get better I decided I would shorten this run a bit.

It was a long time ago I have had a shitty run like this.

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Total distance: 15.13 miles (24.36K), total time: 3.29.06.
average speed: 8.35 min/k, max speed: 5.46 min/k
VO2 Max: 29 ml/kg/min

It turned out that when I took off the bladder from the backpack and put it back I forgot to turn a plastic piece to the right place, that’s why I could not drink a drop of water, at home I could drink a lot of water 🙂

#17 – 100 Days Of Miles Challenge

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Tonite I had the pleasure of running with my Coach K Runner buddy Eva.

Mandatory reflective vest and forgot my headlight.

It was Eva’s turn to choose where to run.

Now when it is colder, around 0oC (32F) I have worn my 2XU compression tights under my winter tights. Fellraiser was my choice of shoe wear.

We were running on bike paths and parts of them were icy.

Today we discussed what Eva is doing at her work, that we missed the physical traning at Coach K Runners, what to do after static training, why I was participating in the challenge calorie hunting and other things.

Lovely winter night run around our neighborhood and outskirts.

Total time: 1.09.49 h, total distance: 6.65 miles (10.71K), average speed: 6.25 min/k, max speed: 5.24 min/k, VO2 Max: 23 ml/kg/min

#16 – 100 Days Of Miles Challenge

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Tonite it was time for Ski walking / running with walking poles in the dark. Last time I was doing this was Nov 12th.

Mandatory with reflective vest and headlight. When I got out the door I realized that I have forgotten my headligth and went back and got it: Started to run and was wondering where the poles were 🙂 so I had to get back and get those too. 🙂

Tested to have my 2XU compression tights under my winter pants.

We were only 3 people who showed up.

Started with warmup: jogging, indian jumps, kick in the butt and then repeat 5 jumps on the right foot and then 5 jumps on the left foot x 5several repeats, then 10 long jumps x several repeats.

Then we did ski walking up the downhill hill several times. To my surprise my poles sank under me. I guess since they have standing in my hall and the snow it was not tight enough so have to stop to get to the right length and tighten them. 🙂

Then it was time for getting to the longest hill and ski walk with poles half way and then ski run with poles to the top one time.

After that we did 40 ski runs with poles up towards the top and then 20 ski walks with poles down and repeated this til we got to the top hill x 4.

Here I was the person that was less rapid then the rest.

Then we did my favorite exercise: 5 low lunges, 5 s ”Jägarevila” repeated this til we got to the top. Here I was number two to finish.

Finished with 5 squats on the left foot, then 5 sqauts on the right foot x 5.

First time doing this in the snow and I also tested my new trail shoes with metal studs: VJ Sarva D´vil.

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Total time: 1.39.16 h, total distance 5.62 miles (9.05K)
Average speed: 10.58 min/k, max speed: 5.42 min/k
VO2 Max: 28 ml/kg/min

 

#15 – 100 Days Of Miles Challenge

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Time again for some running.

Before I lifted weights at the gym I ran 1.22 miles (1.96K) on the treadmill where I increased the speed every 500 m, started with 6 min/k (10), then 5.42k/min (10.5), then 5.27 min/k (11) and finally 5.13min/k (11.5). Average speed: 5.52 min/k, max speed: 4.54 min/k, VO2 Max 27 ml/kg/min.

After that I exercised triceps, biceps and legs, ended with core where I last stood in regular plank for 5 minutes.

#14 – 100 Days Of Miles Challenge

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This morning 13 Coach K Runners met at Fulltofta to run a trail run.

When I woke up this morning and looked out the window it was some snow on the ground, when we got to Fulltofta it was more winter.  I brought my Fellraisers but was thinking that maybe I should have brought my metal studs shoes instead but Fellraiser was just fine. I just fell flat on my face once 🙂

This time we were going to run 60 min and then turn around, Åke told me to follow the orange markers and at one place where there would be signs run straight because I was running a bit slower than the rest. This suited me just fine, I could run my pace and the rest could run their paces and I could practice to follow the markers which I am good at right now.

It was very gooey, wet and a lot of snow and a lot of stones so it was a tricky trail run, one steep hill down and back it was steep up, with tired legs I was walking up this hill.

We were running in a beautiful winter landscape. Had some minor issues with a sore right behind part and upper right back thigh but I was not forced to stop and walk.

At the end I felt that I was tired in my legs but I stayed calm 🙂

Afterwards we ate pancakes and I couldn’t help myself and drank hot chocolate with whipped cream 🙂

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Total time: 2.08.26 h
Total distance: 10.41 miles (16.76K)
Average speed: 7.39 min/k
Max speed: 5.45 min/k
VO2 Max: 54 ml/kg/min

#13 – 100 Days Of Miles Challenge

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From the beginning the plan for this Saturday was a 12.5K flat run but after I did the hilly intervals Thursday I missed those hills so the plan changed, decided I would run 3 laps on St Hans hills in the afternoon.

Expected it to be gooey and wet so Fellraiser on and for safety I brought my headlight with me just in case it got dark during my run.

When I got to the hills it started to snow or hail.

I was prepared it would be a tough run since I had not been up here since end of November.

Most hills were just fine but some were slippery even for my Fellraiser’s. When I ran down the amphitheater I was gliding but I did not fall flat on my face 🙂

I was a bit disappointed because it just felt just like a regular flat run, a bit more wheezy. I guess I have a lot of hills in my legs now.

I got wet and the running shoes were really gooey when I got back home and Dirty feet 🙂

It was nice being back, I have missed those hills.

Total time: 1.28.48 h, total distance 6.99 miles (11.26 k), average speed: 7.53 min/k,
max speed: 6.10 min/k, VO2 Max: 45 ml/kg/min

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#12 – 100 Days Of Miles Challenge

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Today I did hilly intervals for the first time on my own. Before I have done it with Coach K Runners.

So the temperature was 3oC (37F), windy, rain in the air.

So first I ran to St Hans Hills as warmup

1.05 miles (1.69K)
average speed: 6.18 min/k

I would do 2 sets of a longer hill, a middle hill and a short hill

So I got ready for the longest hill and was pepping myself. When I got to the top I was breathless and had taste of blood in my mouth. Gosh how breathless you can get when you have not done this in a while.

After I had recovered a bit it was time for the middle hill and was also breathless when I got to the top and had taste of blood in my mouth. When I recovered it started to snow or hail for a short moment. Snow is on its way. But the snow stopped after a short time.

After that it was time for the shortest hill which was really gooey and slippery

There was another girl who was running on the middle hill so I saw her a couple of times

Before I started set 2 I drank some water and headed down to the longest hill again and it was as awful as the first time. Very breathless on the top.

Recovered a bit. Ran down to the middle hill and was also really breathless afterwards.

And finally the short hill which was as slippery and gooey as before.

I really hate intervals, when I started some years ago I got dyspnea but lucky me I do not have that issue anymore. It happens occasionally and so bad as before but this is really good training.

1.68 miles (2.71K)
average speed: 9.01 min/k
Max speed: 3.54 min/k
VO2 Max: 43 ml/kg/min

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When the hilly intervals was over it was time to cool down by running home

1.31 miles (2.11K)
average speed: 6.54 min/k
Max speed: 6.40 min/k

So to sum it up:

Total distance: 4.04 miles (6.51K)
Total time: 49.04 min