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#6 – 100 Days Of Miles Challenge

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I was suppose to have been running yesterday but it was raining the whole day. One of the rules is to never give up and I totally agree but if there is one thing that cannot happen is that I get sick again. I am going to a very important interview on Monday so then I did the run today.

I did some testings today while I ran my 12.5K run.

During the morning the sun came out and when I took the train to Denmark it did not rain and I hoped it would stay that way, there was some hope.

I needed to test my 2XU compressions tights (the regular ones), the temperature was around 7oC (45F) and I am one of the people that do not get very warm when I run, these compression tights are a bit too cold to run in at this temperature.

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One other thing that I was going to test was to follow a route and see what happens. I bought my own Suunto Ambit3 peak which is a new brand for me. I have used Polar for years (not GPS though). So when I chose the route the Compass needed to be calibrated and it succeeded and then the starting point was detected and then it was time to start running. Of course I consciously ran in the wrong direction to see if the pulse watch would react and how. It seems to me that I have to change a setting somewhere. I am getting there. Otherwise I could see the route on the display and saw where I was running and this was one of the demands I had when I was chosing which pulse I would buy.

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It is always nice to meet another Coach K Runner while I am running and today Karin A was running in the other direction and we said hello 🙂

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Another thing that I also was testing was to make sure the display was fine now. I wanted to see the current activity duration at the top, pace in the middle and then at the bottom: distance, heart rate and altitude and finally I saw it the way that I want 🙂

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I had some upwind part of the run, it was nice to see the sun come out and brighten my afternoon.

Total distance:  7.86 miles (12.66K), total time: 1.21.19 h, average speed: 6.25 min/k, max speed: 5.57 min/k 🙂     Total distance so far: 33.51 miles (53.96K)

Yin Yoga

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I am not a person who gets up early in the morning and exercise. I admire people who are getting up early in the morning exercising. The only exeption from this rule is Core which is worth getting up early for.

I have been part of a discussion with long distance runners where cross training has been discussed and yoga has been mentioned.

As a rookie ultra runner I have tried to find a program to get ready for my second Ultra race in May and there was Yoga and Pilates and of course I wondered what these two trainings would give me as a ultra runner. I believe these are good for any runner. So after some searching on the internet I felt that Yoga and Pilates is worth giving them a try.

So this morning, believe or not I did YinYoga 6.45 at Gerdahallen

Yin yoga is a slow-paced style of Yoga with poses, or asanas, that are held for longer periods of time—five minutes or longer per pose is typical. Yin yoga poses apply moderate stress to the connective tissues – the tendons, fascia, and ligaments—with the aim of increasing circulation in the joints and improving flexibility. They are also designed to improve the flow of qi, the subtle energy said in Chinese medicine to run through the meridian pathways of the body. Improved qi flow is hypothesized to improve organ health, immunity, and emotional well-being.] A more meditative approach to yoga, yin aims at cultivating awareness of one’s inner silence, and bringing to light a universal, interconnecting quality

I decided I would be barefoot and walked into the Yoga room and was met by calm music and lit candles. Went and got myself a Yoga mat, saw that the people who already where there had blankets next to them so I got one as well. You could also get other Yoga  ”tools” but decided to keep it simple this time.

First the Yoga instructor explained was YinYoga was which I enjoyed a lot and then it was time to focus on the breathing.

After that we did the Child Position which also is a stretching exercise I have done after the gym and also after Core. It felt good doing this for a longer time. After that we did the Butterfly which was one of the tough positions to sit in for a longer time. Then it was the Dog which went over into a position where I put one leg in front, also a stretching exercise I have done after Spinning and Judo. I don’t remember the name. In the end I got tired in the front leg.

Then we did Happy Child position which was going to be intense and we only did that for 2 minutes, for me it was ok.

After that we did a position that I forgot the name of and we could go over to the Seal but the seal was too intense for me this morning. We also did some other positions.

After that we did some stretching. Laid down for a longer time where most put blankets on but I decided I would do this without  a blanket.

After a while I had to put socks on.

This Yoga was good starting with early in the morning,a good start of the day. I will try the other Yoga form Another day and Pilates Sunday to see what suits me best.

#5 – 100 Days Of Miles Challenge

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I bought my first GPS pulse watch end of last year in which I can import routes and follow them.

Tonite I needed to get a route registered so I can test how it works how to follow a route before I run my long distance run next week where I will follow a route.

So I decided the route would be the 12.5K route that I ran this summer for the first time with Coach K Runners.

I got company with Roger who also is with Coach K Runners.

We started at 17.00 (5 pm) so mandatory was reflextive vest and headlight because it would be some not illuminated places during the run. It has been raining quite a bit lately so there were some puddles on the dirt roads.

In Vallkärra we got yelled at because there was a man, without a reflective vest, who was walking his dog, who felt that he owned the narrow trail when we tried to pass.

At one part of the run we are running through a grave yard and there is a gate that could be closed at nite but we were lucky, it was not closed when we came running.

Since we had headlights at Annehem we ran down the dirt road where it was really dark and a lot of puddles.

At Fäladen there were a big puddle across the bike path so we had to run at the side where it was really gooey but I was fine without my Fellraiser.

The discussion tonite was about different GPS pulse watches, Roger had run with someone who ran Tjörnarparen who had told his experience which was interesting listening to, plans for Fulltofta.

Temperature: 8oC (46F). Distance: 12.48K, average speed: 6.29 min/k, max speed: 5.45 min/k

Nice to finally be back, no irritated periosteums, no issues with knee today.

#4 – 100 Days Of Miles Challenge

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In this challenge there are 4 simple rules

#3 NEVER MISS A MONDAY

So this evening I went to the gym and before I started to lift weight I ran 1.24 miles (2K) on the treadmill. Decided to go outside of my Comfort zone and started with speed: 5.71 min/k (10.5) the first k and then I increased the speed to 5 min/k (12) the last k.

Then I exercised my triceps and biceps plus legs. Have hip stability exercises since last summer 2013 when I started to run faster and my hips complained, also did calf exercise and squats.

Ended everything with core

– crunches
– the boat goin slowly down and hold it counting to 30
– ”the World” plank bringing the left hand out to the left and back, bringing the right hand out to the right and bringing it back, doing the same with the feet.
– the regular plank for 3 min and 30 s

In between I did the regular boat pumping both legs 20 times.