I wanted to test something new and read about Functional Moves that I tested tonite.
Unknown running distance since I was not aware that there would be some running during the exercise.
What is Functional Moves?
Functional Moves®) is an athletic group exercise using functional movement training for the entire body. Strength, stability, mobility and balance are trained by using your own body weight, a board and a weight plate. Also explosive / pulse-pounding moments included.
First we had warm up and then it was three blocks
First was balance. Also included was core like the boat (very low), plank, pushups, hips, squats
I did not think that I would be so sweaty and breathless. Definately something I will do again.
Yesterday I packed my running bag to bring to work.
This morning when I walked down to the train station it was raining and it was Cold. It did not look good.
Part of me wanted Anders to have forgotten his running clothes but no such luck 🙂 We decided at breakfast that we would meet at 11.30 am and when I was looking out the window close to walking down to the basement and change I saw that Anders was in a meeting and still hope that he would say that we had un unexptected meeting but no such luck either 🙂
So I changed and got out and it was chilly, cold, windy and it was also raining and I hate to run when it rains.
I got up a good pace and once again Anders commented that I had smaller running steps than him and still ran fast and I told him, good cadence.
After a while Anders had to stop and walk and told me to continue and I was thinking that he must know that this time I won’t stop and circle around to wait for him, we both are familiar with the route now.
Once again I think that I had a good pace because I wanted to come back fast into the building and get warm. Anders ran in short and long sleeeve and t-shirt and I had long compression tights, long sleeve, windstopper, gloves and buff, the gloves got removed when my hands got warm.
Distance: 3.15K, time: 18.40.8 min, average heart rate: 147, average pace: 5.55 min/k, max pace: 5.23 min/k, cadence: 182, VO2 Max: 30 ml/kg/min
Been a tough week at work, arriving early every day and had to do a few things this morning. And felt that it would be good to get out for a run before breakfast this morning to clear my head.
A bit chillier to decided to wear my long compression tights, long sleeve, windstopper but realized I did not have any gloves.
Oh boy, the wind really bit me in the face and body. I had planned to run around 5K but was not sure if I would cut the distance because I would freeze too much.
There was another runner that stood and stretchen who I said hello too.
After a while my hands got warm.
It felt that I had a good pace today to get home faster to get back home and get warmer 🙂
Distance: 4.01K, time: 23.54.8 min, average heart rate: 141, average pace: 5.57 min/k, max pace: 5.33 min/k, cadence: 182, VO2 Max: 25 ml/kg/min
It was chilly this morning when I went to work but I had decided I would go for a run after work.
So leopard tights, orange long sleeve and flipbelt.
Nice to feel that I had a good pace compared to last weekend. Ran my 5K city run that I had not done in a while. There were some other runners out.
At the end I ran up a bike path and it fel extra good to just run up and pass a lot of pedestrians who just got off the train and have a nice pace at the end.
Even if it was colder I never experiencing any heavy breathing
Now it is time to get off those extra pounds and get down to where I want.
Distance: 5.04K, time: 30.10.5, average heart rate: 145, average pace: 5.59 min/k 🙂
max pace: 5.13 min/k, cadence: 180, VO2 Max: 28 ml/kg/min
#30 – (Trail Run) – 50 runs in 100 days – Keep Running edition
#31 – (Transport from) – 50 runs in 100 days – Keep Running edition
Woke up this morning at 5 am to head out for the last longer trail run before the 6h treadmill battle challenge in November and to see in what condition I am in before the ultra race in December.
The temperature was 13oC (F) so I decided to wear capri, compression socks, long sleeve and windstopper.
On the train a guy got on and sat across from me and said hi 🙂 I was not sure what type this was but said hi and it Turner out that he also was runner. I realisera that when he asked me where I was going to run and told him I would run from Tjörnarp to Frostavallen and he asked if it was the Tjörnarp route 🙂 He and some other runners would run from Höör to a lake somewhere and he got me a tip to run from Höör to Hässleholm.
Great thing with Tjörnarp is that I step out from the train and then I just start running on Skåneleden.
It was a bit chilly when I started so it was nice to have the windstopper on and it also smelled mushroom.
At around 5K I started to have heavy breathing and had to take off the windstopper and I could breath much easier after that 🙂
When I got to the loop I decided to walk because it was wet and wet branches get slippery. At one point I got very scared because I stepped on something and thought it was a snake but then it was a bransch 🙂
I was thinking on the train if it was crazy to head out for a 40K trail run one week after Lidingöloppet but I did not feel any tired legs and just enjoyed the trail run but when I had run 11K I got pain in my right knee and walked for a short time and then at 12K was a hill and then I realized that I still was tired in my legs after Lidingöloppet last weekend and that was so true.
It turned out to be a great day for trail running but I decided during the run that I had to cut the distance
I was following the route on my pulse watch as a back up but around 20K I realized two things, it has happened again, after 0.38K the distance did not work anymore and the pulse watch had lost the route. For the first time I felt that I really knew the route and very likely didn’t have to look at the pulse watch. I even found the narrow path after the ditt road after Nyrups Osteria and when I turned in to the woods.
I almost sprangled my foot today but was lucky once again.
So I ended up running around 30K with some walking.
It was nice seeing the fall colors and I passed some interesting people and drogs. On my way back to Frostavallen there was a lady who was out walking with her dogs, one little one who saw me first and started to bark and then the middle dog who said hello to me and the little one was a bit more reserved.
Then it was the transport back to Höörs train station that is approximately 4K.
Friday I took the night train up to Stockholm with another Coach K Runners who was going to run Lidingöloppet for the first time.
I have realized that first class in the best alternative with the compartment by myself, my own toilet and then breakfast at Royal Saturday morning which has really nice breakfast.
The train arrived 5.14 but you do not have to leave til 7.00 am so I put the alarm to 6.00 am.
Before breakfast I had to fix a few things first, get a new SL card, good to charge money on it (I could move over the money I had on my old card which had expired. When you get back from the race at Ropsten it is chaos so you could just use the card and get to the train.
Then I forgot to take out money Friday so I had to do it Saturday morning.
After that it was time to eat breakfast
I also ate one banana, youghurt and one boiled egg with caviar
When we had finished breakfast we walked to the train station to get to the Metro to take us to Ropsten. At the track I saw Marina and Emil, two other Coach K Runners. Took the train to Ropsten and then the free buses to Lidingövallen.
This year the number distribution worked much better, they had moved it inside where the sports trade show is but had moved out part of the sports trade show in a big tent so we had time to walk through the sports trade fair which wasn’t too crowded which has been the problem earlier.
I gave some tips to Liw and put linament on my legs, mu number on my bags, the bib on my t-shirt, realized I didn’t bring the magnetic race number positioning system. Decided to wear t-shirt without any long sleeve under so safety pins.
We took a walk to the finish line and I showed Liw where she would get her bags afterwards. They had put a temporary bridge over the street which we walked over and I thought this won’t be any fun after 30K tough trail running 🙂
Ate early lunch which consisted of grilled hotdog and festis.
Then I turned in my back pack, paid 40 SEK to get it to the finish line instead of have to walk back and get it afterwards, definately worth the money.
All of the sudden I saw Magnus who would run Lidingöloppet for the first time and we talked for a short moment and wished him luck.
Since it is 1.8K walking to the start I walked with Liw to it, she started 20 min earlier than me. It takes some time to get there and then you need to pee and stretch before you go to the starting group ”hem”. They had changed the way you went into the ”hem” which was very confusing and stressing, there was only one ”hem” and couldn’t get in there earlier than 10 min before.
Some warm up and then finally it was time for start 🙂
This year I had no expectations. Did commute February til May which changed my training, not as much as I usually do because I was a zoombie for 3 months, started to get back on track during the summer, on vacation I did not run as much as I have planned because it was so warm, then I got a cold so a couple of more trail runs would have been good.
In the beginning we are running on a wide open field and then after a couple of K’s you get to a narrow path and it just stops and you just running on the same spot til the chain starts moving and that continues for a while til it gets a bit more airy. I learned a new sign, if ti stops some runners are putting up their hands in the air.
The first 15K were just fine, had a time 1.38K at 15K but then I got very sore hips and tired legs even if I had compression socks. When it was 10K left my legs were tired so I was forced to walk up some hills that when I am better trained run up. Part of me wanted to through in the towel even if I wasn’t injured but lucky I have a stronger me and Lars ”the devil” in front of me which pushed me forward. The last 10K was heavy.
The worst hill is Aborrbacken which shows up when it is 5K left and I have always walked up that hill and it was no different this year.
Now it is only 5K left so K after K just gets shorter from the finish line and we try to pep each other, you could see a lot of tired runners at the end.
Finally I saw the finish line and I got up the pace.
Distance: 30.25K, time: 3.24.46 h, average heart rate: 153, average pace: 6.46 min/k, max pace: 4.46 min/k, cadence: 172, VO2 Max: 28 ml/kg/min
After work it was time to run my last run before Lidingöloppet on Saturday, a 30K trail race.
This year it will be my 7th time I run this.
Even if it seems that the Fall is here I was glad I still could wear t-shirt and shorts.
But when I started my pulse watch it did not want to work. First I could not understand what the problem was but since I am a problem solver I had to figure this one out. I have a Suunto and then I saw that the pulse watch was locked 🙂 Knew that I had to do a 5-button reset which takes a bit of time so decided to use Movescount on my iPhone instead and needed to pair my pulse sensor if I wanted to get all the values that I am interested in but the pairing did not work either so I just used Movescount this time.
Felt that I had a good pace but did not know what it was 🙂
Nice to just head out and run my 5K city run.
Distance: 5.20K. time: 30.34 h, average pace: 5.52 min/k, max pace: 3.33 min/k
So Lidingöloppet I am ready and you will see me on Saturday!
Today it was time for a lunch run again but Anders had forgot to bring his running clothes so this time I had the pleasure of running with Sara which was a bit nervous at breakfast when she heard she would run with me. I asked her what pace she has and she said around 6 min/k and I told her it wouldn’t be a problem. She thought that I was very fast 🙂 But even if I would have been, it is good to run with a slower runner than yourself and also a faster runner than yourself.
So off we went. Started a bit earlier today. It felt Fall in the air, a bit colder. I thought I would remember the route but did a short detour 🙂
In the beginning we had the same pace and then Sara told me I could have my pace, she knew her way around.
I asked her in the beginning how often she ran but she had just started again.
My legs were faster today so Sara fell a bit behind but I kept an eye on her, made sure she saw me and could follow me even if it was a distance between us and then I ran in some circles before I moved on to get a shorter distance between us.
For her I think it was good to run with me, she probabaly ran a bit faster, she ended up with a pace around 6.30 min/k. I was proud of her.
She was a bit exhausted afterwards.
Distance: 3.30K, time: 20.17.5 min, average heart rate: 142, average pace: 6.08 min/k, max pace: 4.54 min/k, cadence: 176, VO2 Max: 29 ml/kg/min
#24 – 50 runs in 100 days – Keep Running edition
#25 – 50 runs in 100 days – Keep Running edition
Tonite it was time for a test yoga for runners for Coach K Runners at St Hans Hills
It has been a hectic day at work so I was looking forward to Yoga this evening, I have been having a break over the summer with Yoga when they changed the time to 7.30 am instead of 6 am. It is time to look at the Yoga schedule at the sport center where I exercise.
Another warm day so of course the water belt was mandatory. Decided to run instead of taking the bike, then I could not bring any towel, it works on the grass. Also flip belt.
#24 was a 2.00 K run to St Hans Hills. On my way there I saw two ladies sitting on two garden chairs on the dirt road and thought that they had brought these there. I couldn’t help myself then saying, it looks really cozy sitting there and they could not agree more 🙂
Was a little out of breath when I got there since the last part goes up but I got my breathing down. It was nice seeing some familiar faces like Eva and Helen.
The instructor had tried to find yoga poses that was good for Runners so there were some familiar poses I had done before and some knew. Now I got a name for the brutal one I have done. My feet aches, I believe it is called the frog. And we could try if we wanted the crow which Johanna in my Choir has been in a picture and with my week wrists it is not on option, even if Johanna believes that I could do it. You are sitting in the frog pose and then keep your hands on the ground and lift up your feet.
At one point when we were sitting there some freesbee golfers showed up and they were probably wondering how long we would be there but they disappeared.
St Hans Hills has a lot of different visitors these days 🙂
#25 was a 1.99K transport back to my home
Distance: 2.00K, time: , average heart rate: 156, average pace: 6.05 min/k, max pace: 5.23 min/k, cadence: 180, VO2 Max: 30 ml/kg/min
Distance: 1.99K, time: , average heart rate: 138, average pace: 6.05 min/k, max pace: 5.25 min/k, cadence: 176, VO2 Max: 26 ml/kg/min
