Today it was time for my second lunch run and not alone this time, premier running with Another colleague of mine.
Remembered to bring my water belt and Anders was wondering why I was wearing it and I told him you never know and I was glad that I had it because I drank a couple of times and wet my hair.
Here we are running on the horse roads.
During the run we discussed running technique, I was running with shorter steps and Anders was running with longer steps and maybe that was the difference. My cadence was perfect today.
A couple of times I had natural fartlek, I ran on the bike road and Anders started to run on the horse road and I decided I would join him, fell a bit behind and had to join him again and then I dropped a water bottle when I tried to put back my mobile phone in the flip belt and had to run a bit faster to join Anders again.
It was nice getting out during lunch time, we ran in the other direction today and a bit longer, I cannot run after work since I have choir rehearsal.
Maybe we will be a little group that run together on Mondays.
This time it was sunny and warm, first time I ran it was windy, chilly and rain in the air, not so pleasant.
Distance: 3.20K, time: 20.01.5 min, average heart rate: 146, average pace: 6.15 min/k, max pace: 4.54 min/k, cadence: 180, VOP Max: 29 ml/kg/min
I have longed for new baked bread for breakfast and decided yesterday to bake a bread which ferments for 8 hours so I woke up and baked out the bread and during the fermenting I went out for an early short morning run.
The fog was on the grass which looked magical in a way.
Distance: 2.56K, time: 15.42.7 min, average heart rate: 133, average pace: 6.07 min/k, max pace: 5.25 min/k, cadence: 180, VO2 Max: 24 ml/kg/min
Nice to run a short run before breakfast and then eat newly baked bread with apricots and hazelnuts.
After work I wanted to run a 10K run and decided to run the shortened 12.5K run which is around 10K.
This time I would bring my water belt when the temperature was 23oC (73.4F).
Felt a bit slower today even if the sun wasn’t out.
Had decided to say hi to every runner I passed which I did, even a rollerskier 🙂
I enjoyed the run even if wasn’t as fast as yesterday but I just have to keep my legs moving till Lidingöloppet which Sep 24th. This year I do not have any expectations but it would be good to finish close to 3h, we will see what happens, last year I was very frustrated, for the first time, of the clogging, I hope I can run smart.
Distance: 9.91K, time: 1.04.58h, average heart rate: 145, average pace: 6.33 min/k, max pace: 5.33 min/k, cadence: 172, VO2 Max: 25 ml/kg/min
Yesterday I was suppose to do lunch running but got stuck on the train, finally evacuated and arrived to work at lunch time instead of 8 am. So I skipped the running yesterday.
But today after work I ran a short run before laundry.
Temperature: 23oC (73.4F) but for the first time I skipped my water belt, big mistake.
I chose the 5K run out in the country.
Had a good pace from the beginning but then it started to get warm and I slowed down but it was still nice to get out for a run and not feel so heavy, it is definately going in the right direction.
Resting week has started before Lidingöloppet so short runs the last couple of weeks and going to the gym and maybe some extra core.
Distance: 5.24K, time: 32.27 min, average heart rate: 148, average pace: 6.11 min/k, max pace: 5.13 min/k, cadence: 174, VO2 Max: 34 ml/kg/min
So today it was time for the traditional 10 laps on St Hans Hills, last long distance before Lidingöloppet Sep 24th, a 30K trail race.
I wore shorts, t-shirt, pink compression socks, water belt with only water and and flipbelt.
It was perfect weather today. The sun was out from time to time but it was cloudy.
One lap is 2.5K.
Today there were 3 freesbee golfer groups, some bikers, some other runners, dog walkers and a bunch of horses.
In the beginning when I was running up to the grove there was a group of freesbee golfers that just had made rash so I had to stand and jog on the same place but then they were polite and let me through 🙂
So the first 5 laps felt like normal and on lap 6 and 7 I started to feel tired in my back thighs and ran into a knee issue on lap 7 that forced me to walk for a moment.
On lap 8 it started to feel a bit heavier and had to walk on the ”killer” hill (mördarbacken) so it felt like lap 9 would be brutal and was thinking that I would maybe not run lap 10 and I was so right, lap 9 was awful, I had to walk up on most hills, tried to run between but had to walk after a short moment.
I walked all the way home
Distance: 26K, time: 3:48.32h, average heart rate: 149, average pace: 8.48 min/k, max pace: 5.45 min/k, cadence: 156, VO2 Max: 36 ml/kg/min
#15 (Transport to) – 50 runs in 100 days – Keep Running edition
#16 (Physical Training) – 50 runs in 100 days – Keep Running edition
#17 (Transport from) – 50 runs in 100 days – Keep Running edition
Tonite it was crossfit inspired physical training at St Hans hills with Coach K Runners, a new type of physical training.
Decided to wear linnen, shorts, flipbelt and water belt.
#15 was 2.01K transport run to St Hans hills with pace: 6.23 min/k and VO2 Max: 29 ml/kg/min.
We were a bigger group today.
#16 – Physical training
First the two instructors informed us what crossfit is and how it would work tonite.
Started with mobility first.
Then it was time for all the crossfit exercises
Started with warmup where we worked 2 and 2, exercises for 40 sek, rest 20 sek.
Bear walking – Airsquats – On person did bear walking while the other one did airsquats and then we swithed
Burpees – The seal
Situps – Jog
Then we continued with
Warmup 2 och 2, jobba 40 sek, rest 20 sek.
Bear walking – Airsquats
Burpees – The seal
Situps – Jog
Workout 2 and 2:
AMRAP, 5 minuter per part. 1 minute rest between each part
Part 1
20 Leglevels
20 Airsquats
20 Donkey pushups
1 min rest
Part 2
20 Situps
20 Mountain Climbers
20 s ”Jägarvila” (=90,degrees) rygg mot rygg (count to 30)
1 min rest
Part 3
20 Folding knife
20 Burpees
20 Jumping Squats
1 min rest
Part 4
20 sek Plank together (count to 30)
Sprint together
20 pushups with clap together
1 min rest
20 Walking Plank
20 Reverse Burpees
20 Lunges
At the end I was quite tired so it was just to push it.
Forgot to start the pulse watch so I got distance: 0.32K and VO2 Max: 29 ml/kg/min
#17 was 2.03K run back to my home with pace: 6.45 min/k, VO2 Max: 38 ml/kg/min
So we have decided that some of us at work will run together at lunch time and today was going to be the premiere but I got delayed and ended up running my first lunch run alone.
Grey, windy, a bit chiller but since I didn’t know from the beginning I wore my water belt just in case.
I felt my tired legs this weekend and also today when I walked up and down the stairs so I was very surprised how fast I could run, even with tired legs. Maybe I wanted to come back fast to the warm inside 🙂
Distance: 2.40K, time: 13.08 min, average heart rate: 155, average pace: 5.29 min/k, max pace: 4.32 min/k, cadence: 182, VO2 Max: 30 ml/kg/min
#12 (Trail Run) – 50 runs in 100 days – Keep Running edition
#13 (Transport from) – 50 runs in 100 days – Keep Running edition
Even if I had muscle soreness after Thurday’s physical training I had decided that I would get to Frostavallen to run the middle part of Tjörnarparen, when I made that plan I had totally repressed that I would get muscle soreness after the physical training but decided to run this trail run anyway.
Took the train 8.28 am and came to Frostavallen around 9.45 am.
Wore running skirt, linnen, compression socks, altra lonepeak 2.5
The pace was slow in the beginning and I was not surprised.
Unfortunately once again my pulse watch was not my friend today, pulse belt and GPS was found and after 340m distance and pace was messed up so it was tough not knowing how long I had run when it came to distance. I need to do something about it, reset my GPS and see if I get this under control.
Today the nettles (=brännässlor) could not be avoided, was on a narrow path and they were on the sides and had to run into them, had to keep saying to myself, do not scratch, do not scratch 🙂
Then after Nyrups Osteria I run on a dirt road and after a while turn left into the woods and then I will cross a creek and get on a narrow path which is hard to find when it is very green and of course I got a bit further down to the left and there they were again, those nettles so I swore a bit 🙂 and once again do not scratch what ever you do 🙂
Not a lot of other runners, passed 4 guys who came in the opposite direction on the black marker which has now changed to blue and than at the end one other runner. But some people who were fishing with fishing rods.
Nice being back, this is definately one of my favorite places.
Tired legs today, I was glad I could finish the route, some walk sessions and at the end I had natural fartlek to not miss the bus going back, interesting how fast tired legs can go if you want to get on a bus but at the end I had to stop, got respiratory distress and missed the bus with 5 min 🙂
Thought first that I had not missed the bus, said 12.45 and I got there 12.36 but then I realized that .45 is the Mon-Fri bus, the Saturday bus leaves at .27 🙂
So I walked first back to Höör and started the pulse watch and ran the whole way for the first time 3.59K (#13)
#9 (Transport to) – 50 runs in 100 days – Keep Running edition
#10 (Physical Training) – 50 runs in 100 days – Keep Running edition
#11 (Transport from) – 50 runs in 100 days – Keep Running edition
Tonite it was time for my first physical training this year.
This week the summer came back and it was warm and sunny so shorts, linnen, flipbelt and water belt.
# 9 So first I ran to St Hans hills (1.97K, average pace: 6.40 min/k) where the physical training would take place, the pace was ok. I have gained a few Pounds and have had a couple of heavy training weeks but it is time to do something about this. Have a plan. I promised myself I would run all the way to the meeting place and I did 🙂
Most of the Coach K Runners that I trained with tonite was not any familiar faces except Helen, Anna and Ruben.
Someone saw that I had a water belt and said that it would have been good to bring some water since it was warm. I have learned the hard way, always bring water belt even if it doesn’t look warm, you never know.
First we warm up with running around two and two and try to hit each other on arms and legs and if you got hit you did a burpee, the second round the person who got hit did 2 burpees and the one that hit did one burpee. I and Helen paired up.
Then we had a circle exercise that we continued doing two and two, 30s, went to the next exercise and no rest til the circle was finished
Pushups, then jumping jacks, the plank, lunges,long jump x 2
Squats, running back and forth between 2 cones, side planks, skating, bridges x 2
Then we took us up to the top hill and stood in a line facing the top hill, everyone chose a individual exercise to start with and then when we did each individual exercise the first person in the line ran up to the top hill and down again and then we switched exercise (took over the person’s to the right). When it was my turn I had decide that I would just push it all the way up and it did work 🙂
Last exercise was that everybody did the plank while the person at the top of the line ran down and then next etc
Felt great to be back even if some of my muscles are sore now, feel ache in my back thighs, looking forward to tomorrow
#11 After the physical training I ran back to home (2.02K, 6.34 min/k) with heavy legs 🙂
Distance: 0.94K, average heart rate: 141, VO2 Max: 33 ml/kg/min
