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#3 – 50 runs in 100 days

Tonite it was hilly intervals on St Hans hills with Coach K Runners.

When I was running up to St Hans I had the pleasure of running with Tomas, who was the leader tonite, who was participating in Kalmar Ironman middle of August, my hometown. I asked him about the actual Ironman, where they biked after Öland and where the marathon was. Earlier it was a triahtlon and a couple of years ago it became a Ironman and they bike now on Öland (earlier they were biking where my parents live) and now they are not running where my parents live anymore. I also asked him a bit about the preparation. It is my dream to do Kalmar Ironman one day.

First we warmed up with some running and ”Indian jumps” and ”Kick your butt”. After that it was time for the hilly intervals

First we ran up the longest hill. It was not that bad.

Then after we have gotten our breaths back it was time for the middle hill and I was doing just fine.

Then after we have gotten our breaths back we ran up the shortest steepest hill. Even if I had compression socks I was feeling tired my calves.

Then we redid the same hills 2 times more. I was not as explosive as I was two weeks ago, maybe it could have something to do with that I had a cold last week 🙂

Tomas said we were a fast group so we finished with a bonus run which was running up the longest hill one more time.

Here are the warriors that participated in the hilly intervals tonite. Wonderful weather, the sun was out.

Now I feel tired in my front thighs and calves, just like it should be 🙂

#3 – Plank Challenge for runners

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Today it was

20s Regular plank
20s Reverse Plank
20s Right side
20s Left side

Interesting, most people who are commenting on the challenge struggles with the Reverse Plank. I think that if you do not have any core muscles the Reverse should be the most difficult and it is also new to most of us who are participating.

Looking forward to tomorrow 🙂

#2 – 50 runs in 100 days

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Today it was 2.5k warmup on the treadmill at the gym, 6 min/k. Total time: 15.10 min.

After that I did

Dips – triceps

Leg pendular – hip stability exercise

Leg extension

Dumbbell curls – biceps

Lunges

”Sitting down” – hip stability exercise on each leg

Finished with core exercisesC

circle clockwise and counterclockwise

Boat pumping 10 times

Oblique crunches clockwise and counterclockwise

Boat pumping 10 times

Boat going down very slowly

Boat pumping 10 times

”The World” plank

Poat pumping 10 times

Regular plank

#2 – Plank Challenge for runners

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Time to do the 2nd day’s exercises. The challenge yesterday was the Reverse plank which was new to me.

Today it was also 20s Regular plank, 20s Reverse (brutal), 20s Right side and 20s Left side.

Not only is the Reverse new and challenge the core, it is also brutal for my wrists which I have destroyed during judo doing ”rullebör” (=wheelbarrow) a long time ago so I just have to ignore the pain.

Looking forward what tomorrow will bring 🙂

#1 – 50 runs in 100 days

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After one week’s cold it was time to get back on the road.

First I decided I would run a 12.5k run but then since I have had a cold I thought that I would take it easy and instead run a 5k run. But after some thought I decided I would go for the 12.5 run. Needed to do a test as well.

The temperature was around 20oC (68F) so shorts, t-shirt, compression socks and I felt thirsty so I brought my water belt even if it not really needed at this temperature.

During the summer I have had problems with bad batteries. First the battery died after 3 runs, changed battery and then the battery died after 1 run and the same happened after I had changed battery again. I am using Energizer which is a good brand so this shouldn’t be an issue but maybe I have had back luck and this particular batch was bad. I got in touch with Polar and we agreed that they would send me a really good battery, either I have had bad batteries or the foot sensor is causing a short circuit. So I changed to this good battery before the run.

So out for a 12.5k run, a bit windy. I also was looking forward to see how bad it was after all the raining last week, the city 20k from where I live have had flooding. It turned out it was not so bad in this area.

I had a plan to take it easy but got a good speed.

I saw some cows on the other side of the train tracks during this run, they always seem to be so content 🙂

This part of the run is a very nice part where there are both sheep and horses. Actually I was coming behind some horses. I have a lot of respect for horses. I do not feel comfortable trying to pass them from behind because I am afraid I might get kicked so I tried to make myself heard to let them know that I was coming from the side holding a certain distance.

When I saw this sign for some reason I craved for grilled corn (=majskolvar) on the cob.

After one week’s cold it was not that bad, I thought I would be out of shape but did a good run, I have noticed on this run before that I get down to 7 min/k at around 3/4 of the run and haven’t figured out why because it is a flat run and should be able to keep 6 min/k or faster.

And as you can see the battery that I tested was good. Pace and distance was shown the whole run. Earlier the battery had died at around 2-3k and then the pace had shown 00.00. Not a good sign when Lidingöloppet is around the corner and I need to know my pace during the race so I do not run too fast and get cramp.

Total time today was 1.17.36 h, average speed: 6.04 min/k

#1 – Plank Challenge for runners

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So I decided to participate in a new plank challenge ”The 30´Day Plank Challenge” presented by Running with Curves, RunBuzz and The Conscious Runner. They are excited to have all our runners and workout enthusiasts here!

So first day it was 20 seconds Regular (face down), 20 seconds Reverse (face up) and Side (20 seconds each side). 🙂

The Reverse was new too me and was heavier for me than the Regular. Oh boy what have I gotten myself into :-).

So keep the butt down and no arching. Draw in the stomach.

This is the easy part, wait til later on when it will be more challenging 🙂

Trail running

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This afternoon it was time to run my first trail run up at Frostavallen, approximately 45k from Lund. Eva picked me up around 12.30. In the car was also Sinéad. At Frostavallen Åke also showed up. We were going to run a 15k trail run. Decided to keep my long sleeve shirt on, don’t want to catch a cold now when Lidingöloppet is getting closer.

Some pictures that I have taken today will be blurry, it is an art to run and take a picture at the same time, I decided to publish them anyway.

This was a very beautiful part of the trail run, you cannot see it here but it is Heather on the right side.

Here you can see Eva and Sinéad before we run deeper into the woods.

This trail run blew me away, such beautiful scenery.

Very mixed terrain. We met some people who were out walking their dogs (there was a dog that we saw twice and he wanted to join us) and could have been looking for mushrooms as well.

This was the first very steep hill, from above I heard someone shout, show us now that it paid off all your hilly running at St Hans. I ran the whole hill 🙂

This picture is a bit blurry but it was nice running in the woods

I am a bit behind, Åke, Eva and Sinéad was much faster than me, but it is good to run with faster runners to become a faster runner. I tried to keep up with them 🙂

I practiced running technique on downhill slopes so I caught up with them from time to time.

I understand now that it is probably wise to have trail run shoes on these types of runs. Felt ache on the top on my foot and stumbled a couple of times and could have sprained my foot but blocked good.

Some group pictures after the trail run. Totalt time today: 1.40.04 h

After the trail run some us took a swim in the sea. Very refreshing and cold.

After the swim we had ”fika”

Tough hilly long distance running

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Tonite I wanted to challenge myself. I have had a great season as far as training, no injuries and have basically been running long distance running every week after I had participated in Triathlon Sprint in June. End of September I will run Lidingöloppet which is a 30k cross country race. It will be my fifth time and this year I am aiming at PB. So why not bring Lidingöloppet to St Hans. During my 28.5k race I did a couple of weeks ago I decided I would run 10 laps which would be a total of 25k and then running from my home and back would be a total of 30k. The challenge would be to run all those 10 laps. I have so far run 5 laps (3 laps, 8k flat run and then 2 laps again.

On my third lap it looked like it might start raining 🙂

Lap 1 to 4 I had fast legs and my legs were just fine and during the fourth lap it started to rain :-), lucky me it did not last very long and it did not bother me much.

The fifth lap was also feeling just fine, there were some other runners out there and some freesbee golfers showed up so I was using the word ”FORE” a couple of times to let them know I am around, do not want to get hit by a freesbee in my head.

So now I am on my sixth lap and now I feeling I am getting tired in my calves. I am using compression socks

On my seventh lap my I feel some ache in my right knee so I guess the really challenge has just started. It is going to be interesting what will happen on lap 8-10, only three more laps to go 🙂

On my eigth lap my hips start to ache, Gabby be strong, only two more laps and then it is time to run back home.

On my ninth lap I am getting very tired in my calves and the pace is going down and I also get tired in my feet and on my up on the last hill up on the amphi theater I almost fall, I think it is a sign that I AM TIRED

On my tenth lap I am aching all over and I am really tired in my calves, feet, right knee aching a bit and I am feeling tired in my hips as well and it is not going very fast but this is the last lap 🙂

I am heading home and oh boy I have never been feeling this way on my way home from any Coach K Runners or St Hans hilly training before. It is aching all over the place and it feels like I can get cramp any minute but don’t dare start walking, I am going to make it all the way home.

Finally I am home and I made it, tjohoooooo!!!!!!!!

Total time: 3.30.38 h

Long distance running

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Woke up this morning at 7.15 to get ready for a 30k run that I had not run since 2009.

Started with mixing my sport drink, Maxim Tropical flavor.

Temperature showed 15oc (59F) so I decided I would wear t-shirt, shorts and test my compression socks that I plan to wear at Lidingöloppet.

To try to avoid running into any issues with my right knee or left M. Gluteus maximus I warmed those with liniment.

Then it was time to stretch, addded one stretch exercise this morning, not sure if that would make a difference.

Then it was time to get ready, put water in two bottles and sport drink in two bottles and put them in my water belt.

It would be interesting to see if the battery would die again. I changed it after the last long run.

At ICA I saw the other group who were going to do a combination session, biking to Skrylle, run 10k and biking back to Lund. I waved at them before I started my run.

It was a bit colder that I wanted but hoped for warmer temperature later on.

At 2.78k my battery died and the pace showed 00.00 til the end. Lucky me it was not warm today. So drinking every 12 min would probably be fine in the beginning.

When I was in the outskirts of Lund and looked over to Lomma there were some dark clouds, lucky me they disappeared but I got some rain between Lund and Lomma. Interesting on every warmer run that I have done this summer I have hoped for rain but there had not been any such luck but today when it is 15oC (59F) it was raining 🙂

When I got to Bjärred it got warmer and I also passed the ocean and dreamed of my house at the sea. I am allowed to have dreams.

I felt some ache in my right knee and hoped it wouldn’t get worse. I had not plan to walk today. This was my fourth ”at least 25k” run without any issues, that have been my goal to do at least before Lidingöloppet in September.

It did not feel like it was 5 years ago since I ran this run last, it felt that I had run this after 2009 but then I realized that I biked this way home from Bjärred this summer after a meeting 🙂

It was nice to see the sign that it was 10k left to Lund. The energy was dropping a bit so it was time to drink at every k. After Flädie and Fjelie I was running on the bike path that brought me back to Lund. Turned into Gunnesbo and on to Nöbbelövs kyrkoväg which is a nice country road and then I knew that it is not far til I would be home.

Even if I ran before breakfast the total time today was 3.15.36 h, pretty flat run, some upwind and beautiful scenery out in the country. Temperature was 18oC (64F) when I got back home.

Lidingö I am ready for you in September!

Hilly intervals

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Yesterday it was time to do hilly intervals up on St Hans hills with a bigger group from Coach K Runners. It seemed to be warm so I decided to have linen and shorts and of course water belt. On my way up there I ran to Eva to give back her mom’s wet suit that I was suppose to borrow to use at Sövde Triathlon sprint but unfortunately it was too small for me. Just before we left to get up to St Hans the sun disappeared and it started to get cold, not a good sign. While we were waiting for everyone to show up it also looked like it could start raining at any moment.

Even if the focus right now is on Lidingöloppet in September these hilly intervals are my first sneak preparation for my first Ultra that I was suppose to do next year in May but now it seems that it might happen this year.

Yesterday Mats had the great honor to be in charge. We started with warm up and then it was time for the first interval on the longest mountain, the people who was doing Kullamannen in May had to start a bit further down. I do not know what happened with myself but I rushed up that long hill, I who have been one of the people who had gotten up there last. After that it was time for the second interval on the middle longest mountain and I flew up that mountain too.

Then Mats decided to have the third interval on a new hill, not new to us who have run St Hans Extreme, We ran up a shorter hill and then up the ”circle” hill, then down the grove, turned to the right and up the steepest part from the right and then down the grove again, to the left and up the steepest part to the left and then the right and left parts twice again before that interval was finished.

The fourth interval was up the longest hill again but over the amphitheater which is the worst hill on the new trail alignment on St Hans Extreme and I just flew over that hill too. I was definately on fire yesterday.

The fifth interval was on the middle longest mountain again.

Then the sixth and last interval was on the longest mountain but over the amphitheater.

I do not know where I got my energy from but yesterday I was among the people that got up on those hills first, I had just decided to go for it and push myself.

While we were waiting for everyone to get to the top hill we did the plank (=plankan) which is my favorite core exercise.

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Gabby's Challenges

Challenges that I am participating in

Författararkiv: admin

#3 – 50 runs in 100 days

#3 – Plank Challenge for runners

#2 – 50 runs in 100 days

#2 – Plank Challenge for runners

#1 – 50 runs in 100 days

#1 – Plank Challenge for runners

Trail running

Tough hilly long distance running

Long distance running

Hilly intervals