This morning it was time for a longer run. Didn’t feel that it would be as icy but since I would run on the country side it is hard to know.
Temperature: 2oC (35.6F)
Just when I started my run it started to snow heavily and I was thinking if this is how it is going to be the whole day I might get soaked so I would see how long the distance would be at the end. Decided to run the route and see if the weather would change and lucky me it stopped snowing after a few K.
Ok pace, I am heavier now so at the moment I am not a 6 min runner, more 6.30 min runner but it is going to change. I am determined to get these extra pounds off.
Said hello to every runner I passed and even two bikers.
After 10K I ran into a knee issue that disappeared but then around 11.5K I started to run into a right calf issue which moved to the knee so I decided to walk 500m. Then I had to make a stop because two dogs came running barking and I was not sure what they would do. Safest was to put me on squatting to calm them down. One of them was a bit reserved but finally got close to me but the other dog barked and growled but the tail was waving. The owner heard the barking and came out, I tried to start running and the barking dog came towards me so I put me down squatting again, finally they ran back.
This calf issue came back and I had to walk two more times before I came back home.
It is good to get out running on heavy legs but if I feel it is almost pain, better to walk 500 m and then run again.
Nice to get out for a run and a longer one.
Distance: 18.68K, time: 2.09.57 h, average heart rate: 142, average pace: 6.57 min/k, max pace: 5.19 min/k, cadence: 170, VO2 Max: 26 ml/kg/min
I haven’t really run this much this week due to snow and ice but decided I would give it a try tonite after work.
I am in a challenge for this month and 60 min at least was the challenge. So my 10K run would be a good choice. It could take less than an hour or more than an hour.
If it would take more than an hour I decided I would do some core exercises at home.
The challenge was 60 min with training clothes on 🙂
Just the dirt road was icy so I had to run on the side to avoid injuring myself.
I passed some runners but we were not so many out running.
Reflective vest on and headlight.
Heavy legs, I think that I am still tired in my legs after the HIT exercise Wednesday so it might be a slow day tomorrow as well when I will do a long distance run.
Still it was nice to get out and just run and it took a bit more than 1 hour.
Distance: 9.78K, time: 1.04.22.8 h, average heart rate: 149, average pace: 6.34 min/k, max pace: 5.57 min/k, cadence: 170, VO2 Max: 26 ml/kg/min
Tonite it was time again for HIT – high intensity working in intervals.
Monday I had a challenge where I from my wall had added a 6-pack challenge and 1 like got me 1 situp and 1 comment got me 5 situps. I put it up Sunday and got a total of 161 situps. Then I ended up getting myself into a plank challenge where I got myself 3 min.
The first challenge was part of a second challenge where I had to double that and ended doing 322 situps. Let me tell u that I have ache now in my core muscles, hard time coughing. So tonite would be interesting since I suspected it would be situps included.
New instructor.
Started with warmup running around the room doing different exercises and then it was time for HIT.
I have tried to remember everything
Started with deep squats over the step up board and then stood with both feet across the step up board and then jumped up with one foot, down again and jumped on the other foot.
Think that we did it 4 times
Then we did 6 exercises just once and I do not remember all of them but it was:
swing with the kettle bell
Squats with kettle bell and then straight up over your head
Squats then kicking with left foot, squats and then kicking with right foot with kettle bell
Twist situps where I did it in boat position
?
Biceps with kettle bell
Then you were on your knees and then one foot up with kettle bell
Then moved forward between step up board and then bent your legs and touched the ground, moved back and did one pushup
10 regular situps
10 situps with kettle bell on step up board and then stood up
10 biceps exercise on step up board
Were suppose to then do them 8, 6, 4, 2
This was done for 3 min but I did 10 all the time. I guess I did not listen
Fast steps on the step up board
Pushup on the step up board where you brough down your hands at the sides one at a time and back again
This is what I remember.
Like this since it also changes everytime, it is not the same. Today it was tougher in that sense that it a lot of coordination so it was more intense last time but it was still tough and very sweaty and breathless.
When I woke up this morning it was white outside. It is a big magic waking up when it has been snowing during the night when you have been sleeping.
I had planned to run today and was thinking about St Hans hills but not when it has been snowing and then I thought about a 10K run.
I made an errand and it was tough biking on unploughed bike paths I decided that I would run part of a 12.5K route.
I have had problems with my GPS pulse watch and Suunto suggested that I had to do a forced firmware update, which I have done before and it did not help. I was not sure it would help this time either.
So I put on my running shoes with studs, orange long sleeve, fleece and windstopper, gloves and hat and winter compression tights.
Felt that I was running on max even if the pace was slower, it is tough running on snow, pulse was higher but I was determined to finish and not walk.
Unfortunately I was right about the forced firmware update, it did not help. I did not run one meter and the total time was screwed up
I am part of a running group Coach K Runners and the plan from the beginning was to take the train and bus to Frostavallen and do some trail running but then I realized that January 6th Coach K Runners has a tradition to run ”Lund Rund”, a 27K city run around Lund and I hadn’t run with Coach K Runners in a while so I changed my mind and decided to do the city run instead.
Heard rumors that it would be -10 (14F). Felt it already Thursday evening when I was going home after work.
Oh boy, looked at the temperature and it showed -9.5 (14.9F) so I decided to wear orange long sleeve, fleece, windstopper, warm hat and gloves, winter compression tights.
Decided that I when it was approximately 10 min Before 8 am that I would take the elevator down to the basement and walk to the end of the building where we would meet. Got to be the ”fire” police in the basement, these guys who do not understand what a firebreak is….
When I got out only 2 other runners were there, we were suppose to be 14 but then they popped up. Some Pictures were taken and off we Went.
Now I am a bit heavier (those pounds are going to get off this year), we were going to have a 6 min/k pace and I was at 6.30 min/k but let say that the cold made the runners increase the pace. I fell a bit behind but could still see them, I am much more familiar with the route today and was prepared for this, the flock leader Åke ran back to me and we chatted and then the rest of the group ran back to me and I told them that they didn’t have to do this all day long, I am fine.
Then before 10K I was on my own and ran into a knee issue and was forced to stop and walk. I did some thinking, thought first that I would do the 27K but it is a bit hilly, go uphill and at Råby decided to cut the distance, not that it would be so much shorter. When I got to Linero I turned left instead of to the right and tried to stay as flat as possible.
Got back on the route at Sony. Did some walking but tried to make it as short as possible and tried to run as long as possible.
Was satisfied with my 25K, nice with brunch afterwards even if the espresso machine did not work, knew the problem, made coffee from the Nespresso instead and then reset the espresso later so I got my latte.
Survived the Cold
Distance: 25.03K, time: 3.00.38 h, average heart rate: 137, average pace: 7.12 min/k, max pace: 5.13 min/k, cadence: 166, VO2 Max: 25 ml/kg/min
It was a bit sad because we started this lunch running and now Anders ”consultant” who I have run with got a new assignment and is no longer at the Company.
In the beginning it was cold and this icy wind hit my face but at the same time it is very refreshing.
My legs were fast but my body was not in sync but I fighted to keep up the good work. At the end it was not so cold when the sun was coming in the other direction.
Unfortunately no Picture today because I forgot my flipbelt and did not have very good place to keep my mobile.
Distance: 3.15K, time: 19.04.1 min, average heart rate: 151, average pace: 6.03 min/k, max pace: 5.33 min/k, cadence: 180, VO2 Max: 27 ml/kg/min
And some weight loss last week. Have been having two weeks rest from training after the ultra race in December and of course I am going to gain weight but started Christmas Eve with training again.
I was suppose to do interval training Christmas Day but it was raining and I decided to do them another day and decided that it was a good day to do it the last day this year.
Intervals are not something that I really like but I know it will improve me as a runner and pulse based intervals suits me more than regular intervals and I have started to like them a bit more.
Started with 2K warmup when I tried to be around 132 in pulse
First interval 2K: Got up to 158 and then osciallated between 156 and 158 for a while but then I did not pay attention and saw that I had got up to 160, which is my threshold pulse, and then I was at 161 and had to slow down. Important during the intervals is to not go above your intervals. It was some upwind and was as 153 but felt that I was running towards a wall. I have a tendency to increase the pace when it is more upwind so I just accepted that I was a lower pulse for a while. Then no upwind and I got back to 157.
2 min rest when I jogged and tried to get the pulse down to around 132
Second interval 2K: I did not go above 160 when I was running up the bike path and this interval feels the longest, at the end it seems that it won’t end but finally the beep.
Rest 2 min when I jogged
Now when it is half time I can see the end getting close 🙂
Third interval 2K: I did not go above 160 and it was so interesting, I turn to the right on a road where there is a sign saying ”Slow down” and it actually was beeping just before I got to that sign.
2 min rest when I jogged and felt the upwind.
Last interval 2K: There was upwind again and also side wind when I was at 153, did not force it and when the upwind disappeared I got to 157
Approximately 1K cool down.
Said hi to some other runners.
Still felt tired in my legs after the HIT this week but I got to a good pace during the intervals anyway. It works if I do not have too tired legs.
Distance: 11.78K, time: 1.13.52.7 h, average heart rate: 150, average pace: 6.16 min/k, max pace: 4.04 min/k, cadence; 180, VO2 Max: 27 ml/kg/min
I was not sure in what condition I would be in after yesterday’s HIT exercise.
Tired legs, mostly in back thighs and upper body but had decided that I would run a short run today. Either 5K or approximately 3K.
When I started the run I felt it in my legs. OK pace and decided that approximately 3K would be just fine. I have heard someone saying that it is good after a tough exercise and you have tired legs to either go out for a walk or run a short run the day after, have never done this but gave it a try,
Headlight on when I ran through a dark part that isn’t lit up.
Nice to head for a run and was ok that the pace was a bit slower.
Distance: 2.52K, time: 16.35.5, average heart rate: 139, average pace: 6.33 min/k, max pace: 5.57 min/k, cadence: 172, VO2 Max: 25 ml/kg/min
I have a goal for year 2017 and that is to loose the extra pounds that I have gained during 2016, started with commuting to Älmhult where I have to cut back on my training and some other changes that will need some adjustments next year.
For my running I need to go the gym and have decided that I every other week will do an alternative gym training with high intensity that still gives strength. So far I have tried Functional Moves, BodyPump, Toughest and tonite I decided to test
HIT (HIGH INTENSITY TRAINING)
The setup may vary from class to class, but the basic concept will always be the same. We begin with 5-10 minutes of simple yet dynamic warm-up, followed by a number of exercises performed for a maximum of 20-45 seconds per exercise with ”active rest” between exercises, ending with cool-down and stretch. HIT classes are either 30 or 45 minutes long. We occassionally use kettlebells, steps, weight bars, medicine balls, TRX, etc. The aim of HIT is to increase endurance in strength and conditioning, agility, explosiveness and quickness. A fast-paced workout that is suitable for most people!
I love physical training and consider myself tough and do not give up easily
So I got into the room and saw that some people got one step up board and a kettlebell and thought that it might be a good idea to collect these items.
So HIT started, we started with warmup running around the room, there were even some of the judo exercises we do for warm up 🙂
After that it was 4 set
First set consisted of the following:
Swing with a kettlebell
Squats with kettlebell where you did a squat and then took the kettlebell straight up over your head
Situps on the step up board where you took up your feet from the ground and moved the kettlebell from side to side
Up on the step up board and down low on the other side and back up and then down low on the other side
Biceps on one side
Fast feet up the step up board
Biceps on the other side
Reversed burpee
Did these in a circle and was repeated 3 times
After this set I was breathless but got back on track between the next set
Second set consisted of the following
Normal situp and then took the kettlebell straight up above your head
Squat and then the kettlebell straight up above your head
Jumped with your left leg to the left and then the right foot behind the left and then jumped with your right leg to the right and then the left foot behind the right foot
This was done once
After this set I was also breathless but got back on track between the next set
Third set consisted of the following
5 pushups where you moved your hands to the side on the down level
10 squats with wide legs and back to the middle where you moved your arms with the sqaut so arms to the side when you had wide legs and then into the middel when you got back to the middle
20 mountainclimbers
Repeated these 8 times
This set literally killed me, I was so exhausted afterwards that it was unbelievable
Fourth set consisted of the following
Burpees where you were suppose to jump over the step up board between every burpee but I just did burpees and it was enough for me
Repeated these 8 times
Oh my gosh, it was a long time ago I was THIS TIRED after an exercise
Definately something I will do again
Now I have started to feel ache in my calves, back thighs and am exhausted
And now I am going to hang out myself to be able to get serious about loosing the extra pounds that I have gained so here is the truth at this point
So after two weeks rest after the ultra race in Dec it was time to put on those runners shoes again and head out for a run.
I made a decision after my first ultra race that it is very needed to take a longer rest even if that has consequences but believe that I will stay out of serious injuries so last week it was calves massage, a lot of pain, you realize how tired you are in your legs, but definately worth the massage. I was planning yoga but a good morning time.
Anyway it had not snowed during the night so it won’t be a white Christmas this year and staying in town.
Temperature: 7.5oC (45.5F) so the regular compression tights, red jacket and Christmas hat, no gloves.
Good pace from the beginning, a bit slower at the end. Saying Merry Christmas to the people that I passed, always putting a smile on their faces.
Felt a bit weird running but it has been a while. But now I am starting my action for 2017 and a good running year.
Distance: 5.08K, time: 30.49.9 min, average heart rate: 148, average pace: 6.04 min/k, max pace: 5.57 min/k, cadence: 178, VO2 Max: 27 ml/kg/min
