Kategoriarkiv: 50 runs in 100 days – Keep Running edition

Dödens Zon

#49 – 50 runs in 100 days – Keep Running edition
#50 – 50 runs in 100 days – Keep Running edition

Woke up 4.30 this morning to eat breakfast, pack the last things and bike to Nova to be picked up by Marcus who would drive to Mölle. I was so glad that Marcus wrote on FB in our running group that it would be more fun to not drive alone. Beginning of this week I did not have any ride and had decided to take the train and bus to Mölle which takes 2 hours and yesterday a dead bord caused train chaos that wouldn’t be solve til lunch today so I am not sure how it would have gone today if Marcus hadn’t asked for company.

We were 5 in the car and we got there around 7.44, Maria would start at 8.50 and the rest of us would start at 9 am. It was cold and we decided to head down to the harbor to get bibs. Some of us already had our bibs and then we would go back to the harbor and get changed for the race.

At 8 am it started to rain and I thought oh no don’t say that it will be rain all day long but then, lucky me it stoppad.

This year they have changed it to different start times, last year the ultra runners started at 7 am and we who ran Dödens Zone (the death zone) started at 8 am which meant some clogging. This year the Dödens Zon started at 8.30, 8.40, 8.50 and 9 am.

I had put the wind stopper in a dry bag in my ultra back pack just in case I would get soaked

In the beginning it was a narrow path where someone of course started walking so the rest of us had to walk.

When I ran this route in October the lazy me was in charge, walked early on the hills but I had decided today that I would run on most hills except the challening ones like Nimis and Håkullen.

After a while you get down to the coast where there are 600 m stones that you have to walk on (some ultra runners passed us and they had another pace) and these stones were really slipper today, I was glad I did not sprangle my feet, I was surprised that I did not injured myself during this stone part and finallåt I came to Nimis and even Nimis was slippery.

After that it was flat for a short time and then Håkullen came where they had rerouted the route and it was very steep upwards but definately an interesting new part.

The first 10K are definately the worst part of the race, you have some steep down hill part which were gooey so I was gliding and could have injured myself there too.

In the beginning I was among the last in the group that I belonged too but during the stone part and Nimis I passed some runners.

I got a bit angry sometimes, in a nice way, when the ultra runners passed me and had a much faster pace and look so fresh 🙂

My legs were really tired after 10K but then I had Lars ”the devil” in front of me who pushen me forward and also another not so pleasant evil devil e who pushed me forward in another way (to get some steam off me)

Finally I got the light house where I met the main organizer of this race and this was my last chance to run this ultra race (60K) but was glad I did not run this year, next year it will increase to 160K (100 miles) and I asked him if he could make the Dödens Zon a bit longer and more altitude, he then informed me that 2001 it was 500 m more altitude, now we’re talking 🙂

160K is too long for me.

After the light house it is only 4K left and they feel much lighter. There is a tough part just after the light house but after that I feel the finish lite close.

I was not in the same shape this year, have gained 9 kg but finished with 3.35 according to my pulse watch, the result is not out yet

Distance: 20.65K, time: 3.35.21 h, average heart rate: 153, average pace: 10.26 min/k, max pace: 6.47 min/k, cadence: 150, Vo2 Max: 30 ml/kg/min, asc: 826 m, desc: 832 m

This race was definately the Death Zone or the Hell Zone this year but the rain stayed away, a little tiny rain during those last 4k’s but did not bother me

Finish time: 3.35.11 h, place: 129 out of 168

Then I ran to the car to get changed

Distance: 0.34K

9.46K Flat Run

#47 – 50 runs in 100 days – Keep Running edition
#48 – 50 runs in 100 days – Keep Running edition

Lat run before the race Saturday

I have changed the plan distance Tuesday but today I decided that I was going to stick to the plan and to my 10K city run after work and this time I wouldn’t forget my reflective vest or headlight.

Since the temperature dropped these couple of days I decided I would wear my 2xu windstopper tights to see if they work on Saturday when I will run a race.

Reflective vest on and headlight and started my run. Realized that the headlight did not work grrr, I should have checked the headlight before I started the run.

No cars were coming in my direction when I was running on the not lit dirt road.

Later the headlight ”was” falling apart so I had to stop for a short time to get back one of the batteries and close the lid and then there was light 🙂

The pace was ok.

Distance: 9.46K, time: 59.50.6, average pulse: 145, average pace: 6.19 min/k, max pace: 5.36 min/k, cadence: 176 I am not sure if the cadence is not as high as normal due to new running shoes, time will tell, VO2 Max: 26 ml/kg/min

After that fore foot running

Distance: 0.22K, cadence; 158 not as good as the other day even if I was visualizing I was running on glass.

7.28K Short Run

#45 – 50 runs in 100 days – Keep Running edition
#46 – 50 runs in 100 days – Keep Running edition

On my way home from work a colleaglue of mine asked me, when I told him I would run after work, if I would use a headlight and I said of course.

Got home, changed and headed out and totally forgot reflective vest and headlight. Part of my run I would run is not lit up and cars pass by.

Felt that I had a good pace from the beginning and when I got to the dark part and I saw a car light I ran to the side, on the grass since I am totally invisible with dark clothes. Now it is dark when I get back from work. I did not see any other runners.

The plan first was to run a 10K run but it was a bit chilly and I do not want to catch a cold when I have a race on Saturday so I shortened it a bit and decided to do forefoot running at the end.

Distance; 7.28K, time: 45.36.6 min, average heart rate: 145, average pace: 6.15 min/k, max pace: 5.23 min/k, cadence: 172, VO2 Max: 25 ml/kg/min

After that I did the forefoot running

Distance; 0.22K, cadence: 192

5.01K Lunch Running

#43 – 50 runs in 100 days – Keep Running edition
#44 – 50 runs in 100 days – Keep Running edition

Normally I am at work on Mondays working and usually run during lunch but today it was ok to work from home because the pope was coming for a visit in the area where I work and it will be crowded and extra security -> train delays among other things. But that did not mean that I would skip the lunch run.

Saturday this week it is the last day of this challenge so if I do two different runs on each day I run this week I will be fine 🙂

So today at lunch I ran my 5K city run around the neighbor hood, had a good pace from the beginning and a bit slower at the end.

Ran with my new shoes and no knee pain and no ache under my feet 🙂

Distance: 5.01K, time: 30.04.4 min, average heart rate: 146, average pace: 5.59 min/k,
max pace: 5.23 min/k, cadence: 176, VO2 Max: 30 ml/kg/min

My 5K run is a bit longer than 5K so I stopped running at around 5K and then ended with front foot running the last meters. It was going to be interesting to see what cadence I would get 🙂

Distance: 0.08K, average pace: 6.57 min/k, cadence: 200, VO2 Max: 24 ml/kg/min

Pulse Based Interval Training

#41 – 50 runs in 100 days – Keep Running edition
#42 – 50 runs in 100 days – Keep Running edition

I had planned first to run a regular 10K Flat Run but decided that I would do pulse based intervals instead and test my new running shoes – Asics Gel Pursue 3.

So off I went on my 2K warm up in a comfortable pace and then the first interval and got very surprised when the pace was shown on the display instead of th pulse. Decided to stop and start over. The pulse watch hung in the middle of everything and I swore a bit but then I started all over again and the same thing happened, pace instead of pulse and got a bit upset of my pulse watch but then it hit me, it is a while since I did intervals. I chose the Running mode instead where I do not see pulse and not Hilly intervals mode where I see pulse so I had to go on feeling tonite. So indirectly pulse based intervals. I am suppose to be a couple of heart beats under my threshold pulse.

What I do is 2K warmup, 4x2K intervals with 2 min rest between (where I walked today) and then end with 1K cool down. The pulse watch beeps to change but I got disturbed on the third interval when the pulse watch beep when I first thought that it was time for 2 min rest but something told me that it was the 2.5K beep that happened 🙂 Do not happen when using hilly intervals mode.

Nice to see happy runners today who also said hi when I passed them.

So I have learned that when it is head-wind I have a tendency to increase the pace and also uphill so I tried to slow down the pace there.

So I was curious if I would have gone over my threshold pulse or not during those intervals.

About my new running shoe, I did not get any blisters or sore feet

Results on my first warm up

Distance: 2.11K, cadence: 170, VO2 Max: 27 ml/kg/min

Now it is time to get back in shape. Have the goal to loose around 9 KG so I will from now on plan one month a head and have intervals every other week if it is possible.

Nice to see that I didn’t go over 160 which is my threshold pulse but next time I will choose the right mode so I can watch my pulse better, should have been around 157 on all intervals but still am happy that I could on feeling stay under the threshold pulse, thought how I fel when Lars a running buddy of mine and me ran up and down at Vallåsen and had to stay under the threshold pulse and I guess I remembered the feeling correctly this time

Distance: 11.55K, time: 1.17.06 h, average pulse: 141, average pace: 6.40 min/k, max pace: 5.13 min/k, cadence: 172, VO2 Max: 26 ml/kg/min

3.27K Lunch Run

#40 – 50 runs in 100 days – Keep Running edition

Since I skipped the lunch run on Monday, me and Anders decided to run today. When I reminded him at breakfast at work it looked first like he had forgotten his running clothes but that was not the case 🙂

So around 11.30 we started our run or Anders got tired of me getting my pulse watch ready so I had to speed up the pace to catch up with him. I had fast legs today and Anders fell a bit behind.

Today I did not forget my flipbelt 🙂

It was very nice getting out for a run, it is interesting to see me in long 2XU tights, long sleeve and fleece, gloves and hat and Anders in shorts, long sleeve and t-shirt.

Gloves and hat went off after a while.

Next Monday it won’t be a lunch run due to the pope visit in the area where I work. I will work from home to avoid delays with trains and extra security etc etc so the lunch run will be another day and maybe Sara might join us 🙂

Distance: 3.27K, time: 19.35.5 min, average heart rate: 144, average pace: 5.58 min/k, max pace: 3.49 min/k, cadence: 178, VO2 Max: 31 ml/kg/min

And next lunch run I will have my new running shoes.

7.48K Flat Run

#39 – 50 runs in 100 days – Keep Running edition

The plan was to run at lunch time yesterday but I was busy with work and Anders my colleague had to cancel. I decided not to run. Bad decision. If you have planned to run and it is not raining badly (except during summer time), storming or icy on the roads, stick to your plan. I then decided that I would run after work. Yesterday I was waiting for a grocery bag to be delivered to my home and of course when that arrived I was hungry. But now I have decided to make up for it and run tomorrow at lunch 🙂

So today after work I had plan to run and the sun was out, it was still light outside so of course I just had to run.

Even if it is colder in the Fall I love to run and see all these incredible Fall colors. It can be so breath taking sometimes.

Felt that I had a good pace. Gloves went off after a while.

There were also some other runners that I passed and said hello too 🙂 and didn’t get the evil eye.

It was nice to get out for a longer short run, during the run I was thinking that I might do pulse based intervals on Thursday instead of just a regular run. Next week I have a tough race so intervals might be best to do this week. It was a while since I did those.

Distance: 7.48K, time: 46.23.1 min, average heart rate: 141, average pace: 6.12 min/k, max pace: 5.45 min/k, cadence: 176, VO2 Max: 23 ml/kg/min

3.20K Flat Run

#38 – 50 runs in 100 days – Keep Running edition

Monday Lunch running was cancelled due to a unexpected sudden meeting plus I had back pain.

Then most days this week have been rainy and grey. Talked about that we would run on Thursday and that the sun was out for the first time so it was decided that we would run at 11.30.

Got ready but my running buddy didn’t show up so 11.35 I decided to run on my own otherwise it wouldn’t be any more running this week.

Had a good pace and gloves and hat went off after a while. I passed some other runners during my run. Nice to not feel anything in my back. I got back pain after the week when I had to work extra hours from home and of course didn’t sit at a computer desk, instead in my couch. It disappeared with Yoga but came back this week.

I was glad that I did run because it was a sunny cold day

Nice to being back under 6 min/k and good cadence and VO2 Max

Distance: 3.20K, time: 18.21.9 min, average herat rate: 165, average pace: 5.44 min/k, max pace: 5.13 min/k, cadence: 178, VO2 Max: 38 ml/kg/min

17K Trail Run

#37 – 50 runs in 100 days – Keep Running edition

Nov 5th I will run the race Dödens Zon (The Death Zone) on Kullaberg, approximately 22K trail run that is very different from the other trail races I am participating in. So today it was time for the last trail run before the race and what would be better than running the route.

3 other Coach K Runners that I had not run with me before wanted to join me plus Irma the dog 🙂

3 of us and the dog drove in one car and then the fourth runner would drive alone.

When we got to Mölle harbour it was very windy and cold. We waited for the fourth person but he never showed up so we were 3 runners and a dog who started running. After some k’s I had to take off my windstopper and gloves, the first k’s just goes up and up.

I could follow the route but the distance did not work this time either, I just need to get to the bottom with this.

After about 9K the route turns into a tricky narrow path into the woods and down to the coast. I had asked one of the runners to import the route just in case I would loose the route which happenend on my last trail run so there we were not in an agreement how to run, so we got off track but something felt not right so I stopped and turned back, shouted on the rest but they didn’t hear me so we got separated but since Fredrik had the route I thought that they would probably run back so I found the narrow path and ran on my own down to the coast

Text messaged Fredrik and asked if they had done a detour and got back yes but that they were close. Put my windstopper back on and gloves so I didn’t get cold while I was waiting for them.

After a while I got the message that they were 200m in front of me of the route and I was wondering which way did they go 🙂

This part is just stone stone stone so no running, loose stones, I was wondering how Irma would make it but she was doing just fine.

After a while you get to Nimis and then a steep uphill. Irma was struggling a bit.

Back to running again and then down a steep path to the coast again and then up Håkullen which is tougher than Nimis. You are basically crawling up and Irma the poor the dog got scared, she didn’t have anything to hold on to and refused to go up any furhter, Amanda decided to head back and up the other part and Fredrik and I continued on our own.

We cut the route a bit to get back to time Amanda so we probably ran around 17K

Then we got back to Mölle and I had wanted to eat this famous shrimp toast

5.13K Flat Run

#36 – 50 runs in 100 days – Keep Running edition

Tonite it was time for another run.

I biked to the grocery store after work and it was cold and grey so I decided to dress warm.

I had to do a GPS reset the other day because I ran into issues when I was following a route last weekend and lost the route.

So I was not sure if the GPS was working or not, did not find the GPS when I started my pulse watch and never heard a sound that the GPS was found.

I have a tendency to dress to warm when it is colder and get punished for that. After 1K I started to feel the heavy breathing. Had put on long sleeve, fleece and windstopper, compression tights with fleece. The gloves and windstopper got off and now I could breath much better and my hands got warm.

A bit slower pace today, could be that I have tired legs after the Functional Moves when it was a lot of squats etc.

Realized also that it is time to put on reflective vest and head light, it is getting darker and darker.

Distance: 5.13K, time: 32.17.3, average heart rate: 145, average pace: 6.17 min/k, max pace: 5.33 min/k, cadence: 174, VO2 Max: 26 ml/kg/min

Gabby's Challenges

Challenges that I am participating in