Kategoriarkiv: 50 runs in 100 days – Keep Running edition

8.86K Hilly Training

#6 (Transport to) – 50 runs in 100 days – Keep  Running edition
#7 (Hilly intervals) – 50 runs in 100 days – Keep  Running edition
#8 (Transport to) – 50 runs in 100 days – Keep  Running edition

Decided to do hilly intervals after work at St Hans Hills.

Wore shorts, t-shirt, pink compression socks, flipbelt and water belt

FIrst I ran 1.63K to St Hans Hills.

Then it was time for hilly intervals that I would do pulse based. Would try my best to not go too far away from my threshold puls which is 160. It is tough on the longest hill and tonite I decided to ran every other interval on the murder variant (mördarbackens variant) which is much steeper in the beginning and then there is a flat part before it is time to run up the top hill

So interval 1 was on the longest hill and I got to 160 on the flank part, realized I had to share the top hill with soccer girls, hoped that I wouldn’t get a ball in my head 🙂 Maximum heart rate 162
Ran back down to the starting point.

Rested til I got to around 130.

Interval 2 I was running up the murder variant which is steeper in the beginning, got up to 169, had a flat part and got down to 154 but then on the top hill I got to 166. Ran back down to the starting point.

Rested til I got to around 130 and drank some water.

Interval 3 was on the longest hill, got up to 164. Ran back to the starting point.

Rested til I got to around 130.

Interval 4 was on the murder variant, got up to 166 on the first steeper part. And on the top hill I got up to 165. Ran down to the starting point.

Rested til I got to around 130 and drank some water.

Interval 5 was on the longest hill where I got up to 167. Ran down to the starting point

Rested til I got to around 130.

Interval 6 was on the murder variant where I got up to 166 on the first steeper part and on the top hill I got up to 166. Ran down to the starting point

Rested til I got to around 130 and drank some water.

Interval 7 was on the longest hill where I got up to 166. Ran down to the starting point

Rested til I got to around 130.

Interval 8 was on the murder variant where I got up to 166 on the first steeper part and on the top hill I got up to 164, started to get the pulse closer to the threshold pulse. Ran down to the starting Point.

Rested til I got to around 130 and drank some water.

Interval 9 was on the longest hill where I got up to 167. Ran down to the starting Point.

Rested til I got to around 130 and drank some water.

Finally interval 10 when I ran up the murder variant where I got up to 167 on the first steeper part and on the top hill I got up to 165.

On the last intervals I got closer to my threshold pulse, it is not easy to try to stay below 160 when the longest hill start flank and then get steeper at the end. Even if I try to slow down the pace I am around 158 and then it does not take long til I am above 160.

Now with the murder variant which is steeper at the beginning and have a flat part til you get to the top hill and it gets steeper and steeper again but it is my goal to try to not get too far away from the threshold pulse.

Distance: 8.86K, time: 1.11.28 h, average heart rate: 148, average pace: 8.03 min/k, max pace: 3.50 min/k, cadence: 164, VO2 Max: 29 ml/kg/min, ascent: 336m, desc: 336m

Ran back 1.65K to home after the intervals

18.02K Trail Run

#5 – 50 runs in 100 days – Keep Running edition

I ran into a cold August 5th and had to put training on hold. Got an irritating cough that I thought disappeared when I had planned to participate in physical training middle of this week but then the cough started early in the morning before I woke up but I decided I would test to run a train run this weekend.

I have not run on Österlen and got a tip about Brösarps backar.

Packed my ultra back pack and started my run this morning, part of the run was familiar since I ran part of it 2 years ago when I tested Österlen Eco trail. There are two really steep hills and then one that is very steep down hill.

Very nice run, only me and the woods, did not pass any other runners but some bikers and trekkers. Some drizzle but did not bother me.

I had to walk a couple of times, not due to knee problems but because there were certain animals that I do not trust

Had to pass these guys and they can go to attack so I walked around them and kept an eye on them and when I had walked a bit I started running again.

Interesting to cross this

When I stood there I was wondering if a train could come and the sign below gave me the answer (varning för ånglok = warning steam locomotive)

Passed some horses that I do not trust at all if I pass them during running and had to stop and walk again. Thought that I would’t have any more surprises but then I saw this

Oh boy but I walked once again and then I found a new friend

Very beautiful, varied environment, beautiful meadowns, not too cold, not too warm and the best afterwards, take a dip in the ocean, it was COLD so it was a very quick dip 🙂

Distance: 18.02K, time: 2.16.37 h, average heart rate: 154, average pace: 7.35 min/k, max pace: 5.45 min/k, cadence: 170, VO2 Max: 30 ml/kg/min

16.07K Hilly Run

#4 – 50 runs in 100 days – Keep Running edition

The plan today was to run 5 laps on St Hans hills and hoped that I would have a better run than last week when I was up on those hills.

Temperature: 19.7oC (64.5F)

Decided to wear shorts and t-shirt, flipbelt and waterbelt.

Last week the first two laps I was suffering bad and then I cut the distance, today I had a so much better run. I thought about that after 2 laps that it was such a joy to run those first two laps. Made a plan during the run that every other lap I would run the ”mördarvariant” (= killing hill variation), starting with the regular killing hill but then I ended up running the first and last lap on the regular killing hill and lap 2-4 on the killing hill variation.

The pace was ok, I have been faster but compared to last week I was happy.

There some other runners there plus two groups that did some sort of physical training, horses, some frisbee golfers but we didn’t bounce into each other 🙂

The weather was perfect, a good breeze, I had to wet my hair a couple of times and drank some water from time from time.

On the fourth lap I started to feel tired in my right hip and hoped that I wouldn’t be forced to walk but the pain went away.

I had to stop a couple of times to take up some of the water bottles that flew away, realized on the way home, if I put the waterbelt around my upper hips the bottles was sitting so much better. I am going to try to remember that next time 🙂

Distance: 16.07K, time: 2.04.17h, average heart rate: 147, average pace: 7.43 min/k, max pace: 5.57 min/k, cadence: 172, VO2 Max: 28 ml/kg/min

1.03K Forefoot Running

#3 – 50 runs in 100 days – Keep Running edition

The plan today was to do barefoot running both on grass and asphalt but when I got off the train after work it was wet on the ground, it had been raining.

I do not like wet feet, only afterwards when I am really warm so I changed the plan to do forefoot running (running shoes on and running on my front feet) and run only on asphalt.

Off I went and ran down to the parking lot and around it and then on the bike path back to my place.

Nice weather, not too warm and not too cold, light ”smoke” came up from the asphalt which looked cool.

Distance: 1.03K, time 6.01.6 min, cadence: 184, VO2 Max: 26 ml/kg/min

6.76K Flat Run

#1 – 50 runs in 100 days – Keep Running edition

Was suppose to run 3K yesterday and finish with some barefoot running but decided to take a rest day due to the distaster Thursday.

So this morning I ran 6.76K before breakfast and it felt so much better.

Temperature 18oC (64F).

Decided to bring my water belt even if it wasn’t very cold and I actually wet my hair a few times and drank some water during the run.

Distance: 6.76K, time: 41.23.5 min, average heart rate: 154, averagae pace: 6.07 min/k, max pace: 5.25 min/k, cadence: 180, VO2 Max: 37 ml/min/kg

#2 – Barefoot running

Then decided to finish with some barefoot running on sand for the first time, that was tough 🙂 but interesting.

Distance: 0.29K, cadence: 166, VO2 Max: 34 ml/min/kg