Kategoriarkiv: 50 runs in 100 days – Winter edition

51.37K Trail Race

#9 – 50 runs in 100 days – Winter edition

Sunday last week when I checked the trains to Tjörnarp I realized that, due to train rails work, the first bus (was replacing the trains) was going to come to Tjörnarp at 8.07 am and the race would start at 8.30 but then there was a saviour, Maria, who was in the same car as me to Dödens Zon Nov 5th, who would drive and asked if I wanted a ride. And of course I wanted to have a ride.

So I woke up 5 am to eat breakfast, fix the last things and then Maria would pick me up at 7 am and then we were picking up Fredrik, who I ran with at Kullen before Dödens Zon in November.

Friday evening it started to rain and it rained during the night. I really hoped it would stop before the race. The goal to finish with 7h could be a problem but I would do my best.

We got to the school and changed and had a chance to talk to some other runners, Malin showed up, she and I ran on the 6h treadmill battle, and we talked with her.

From the beginning I had compression tights, long sleeve, fleece and windstopper, gloves and hat.

Time to walk to the start where we were going to fetch our GPS tracker (read more about it at Live tracker)

I had heard that around 152 runners would run Tjörnarparen – 50K or 100K

The raining stopped, thank gosh. I do not like to run in the rain for a whole day and get smakintryck wet.

In the beginning it was a bit cloggy and some places and when I tried to get my windstopper off (had problems with my breating) one of my salomon soft flasks fell to the ground so I decided to stop and get off the windstopper, then I got some space, which I like.

When I got to the loop I had caught up with a girl who I passed and noticed that Lars had changed part of the loop, now we didn’t run up in the forest but stayed down on the right side and when I got out from the loop I saw this magnificent view

At around 9K it was very wet but I managed to not get any wet feet and then at 11K I got to the first fuel station where I got a hug from Petra.

Continued my running. When I got to Frostavallen there were some dog walkers and two guys who were fishing.

I also fell flat faced on the ground.

At around 22K is the second fuel station where you can eat cheese and coffee but even if I love cheese I do not date eating it to avoid getting an upset stomach and just passed the fuel station, took a walk and ran and then I turn to the right on a dirt roads with smaller stones, there are some uphill parts where I walked. Started to get tired legs. It was very gooey, slippery and wet part of the route.

When I got on the blue marker and you get down to Dagtorpssjön the blue marker has followed the lake on the right but then last year when it rained most of the Fall they redirected the blue marker (was black earlier) I couldn’t see any yellow stripes and took the route to the right but when I have been running for a while, other runners showed up at the left.

Then I heard a runner behind me who turned out to be Maria (who drove the car), she had been out on a longer detour, she was a head of me, we talked for a while but then I had to start walking again and she continued running.

After a while we turn to the right, walk over a fence and then there is a longer footbridge that might be very slippery, it was just fine this time but another interesting person was in front of me, since last year a guy is running this race barefoot in sandals. I finally got up to him and passed him close to the third fuel station where 3 of the Hektor family was and we talked and I ate salt cucumber for the first time (turned out to be a big mistake later). Here last year I was on my way to throw in the towel but Ola Örnberg lended his knee pad to me but threw in the towel 3K later.

This time I continued and finally got to the toughest hill on this race, Djuralidsbacken, very steep and wet, you have to walk sideways part of the hill and then you have another steep shorter hill close after that but the worst is over.

It got a bit more windier so I put the windstopper back on

15K left. First I had very tired calves and then some pain in the right knee that disappeared and then I got issues with my left knee that forced me to walk from time to time. I could still walk and didn’t have any severe knee pain during my walks. Maria showed up again behind me, had another detour. I got to the fourh fuel station and got a hug from Petra again and Conny another runner was there, I asked him about his running, he ran into knee issues last year and take small small steps getting back running longer and longer.

I found out that 3 runners were behind me.

It was a bit groovy passing the 100K ultra runners who had headed out on their second lap. I cheered them on and they pepped me that it was not so far now from the finish line. I was glad that I didn’t run 100K.

When I had 6K left it started to get a bit darker so I put on my headlight and when I got to the tricket (snårskogen) I walked because it is a more technical part where I didn’t want to fall and injure myself. Realized that the batteries was a bit weak so when it was 3K left, I stopped and changed to new batteries. Put the hat back on, which also got off when I got a bit warm on my head. The headlight is sitting better on over a hat then directly on my head. Great to have better light but walked on the more technical parts. Ran on the dirt roads and walked in the forest parts and then I got to the clear-cut and the finish line is getting closer. Now my left knee was bothering me, I could not run on it and decided to rest so I could run on the last part before the finish line. Then it is only 1.5K left, what a great feeling. Saw the finish long sleeve shirt in front of me, did not vare about the gooey parts anymore, didn’t try to avoid them anymore.

And then I saw the train trek, up the stairs and ran to the finish line and over it. Oh my gosh what a relief.

It was tough this year, worse time than the first year but I am really satisfied I didn’t have to throw in the towel. Got my goodie bag and went to the school to change and then head back to get the good ”fika” before it was time to head home

Here are Maria, me and Malin who had fika together, before Maria and I headed home, Malin was staying to wait for Henrik who was running 100K

Distance: 51.37K, time: 8.13.07.7h, average heart rate: 137, average pace: 9.31 min/k, max pace: 5.51 min/k, cadence: 152, V02 Max: 30 ml/kg/min

The trail shoes were a bit dirty after Dödens Zon in November but after this race they looke like this

2.54K Short Run

#8 – 50 runs in 100 days – Winter edition

Wednesday I participated in Toughest for the first time

An intensive workout done in small groups with focus on the use of free-weights. Using equipment such as power bars and kettlebells we improve strength, explosivity, endurance and technique

I have decided that I every other week will do an alternative gym training and it seems to me that this exercise suits me just fine. I got sore muscles, first in thighs and groin (=ljumskar) and then the day after core and tired back.

Have had sore muscles, planned to run yesterday but the logistics did not work out so today before I am going to have a nice evening with the alto girls I decided to run instead.

I was sore still and it felt that the pace was a bit lower. But it was nice to run anyway. Need to have my legs moving til my next race next Saturday.

Turned out the pace was not too shabby.

Distance: 2.54K, time: 15.37.6, average heart rate: 139, average pace: 6.09 min/k, max pace: 5.34 min/k, cadence; 174, VO2 Max: 25 ml/kg/min

5.05K Flat Run

#7 – 50 runs in 100 days – Winter edition

Second resting week before my last race this year, Tjörnarparen Dec 10th. So after work it was time to change in to running clothes, mandatory reflective vest and headlight.

A short run tonite.

Nice weather, not too cold, not too warm.

When we changed to Winter time I totally forgot what a difference 1 hour can make. I forgot my reflective vest and headlight then and after a little more than 1K I run on a dirt road which do not have any street lights and when a car passed me, just before I had to run on the side because I am invisible, really scarry.

I have seen it many times myself when I am biking and I have my bike lights on and another biker pass me without any bike lights, you hardly see them.

This evening two cars passed me when I was running on this dirt road and I could tell that they saw me when I wore my reflective vest and headlight and it feels so safe.

Then after the dirt road it is a normal city car road but still no street light and another car passed me and once again I could tell the car saw me (or the person who drove the car 🙂 )

The pace was ok today.

Tomorrow I will participate in Toughest

An intensive workout done in small groups with focus on the use of free-weights. Using equipment such as power bars and kettlebells we improve strength, explosivity, endurance and technique

I still have planned to run the day after, I am sure I will have very sore muscles after this exercise. I had decided to test an alternative gym training every other week and now it is time for Toughest that think could suit me better than Bodypump which I tried last time.

Distance: 5.05K, time: 32.38 min, average heart rate: 141, average pace: 6.27 min/k, max pace: 5.57 min/k, cadence: 170, VO2 Max: 25 ml/kg/min

Pulse Based Interval Training

#6 – 50 runs in 100 days – Winter edition

After the 6h treadmill battle I thought it would be wise to have a longer rest before I did some intervals so one week could be enough.

Before I have said that is it perfect to do pulse based intervals some days after a tough trail run/race because you will definately not go above your threshold pulse.

The start was not a very good one. I realized that nothing was moving, pulse stood at 83 and I definately did not have 83 and the time was not moving either. Got upset with my pulse watch but decided to move forward anyway. Had run about 1K when it stopped.

I started all over and started my pulse based interval training.

Tried to run with a comfortable pace but got up to 147 and it was time to slow down.

First interval went fine. This time it did not take long til I was up to 158 and 159 and had to slow down. The first interval always feels the longest

Walked during the 2 min rest

Second interval there was much tougher. It felt like I was running on max. There is a uphill where I also have a tendency to increase the pace and got up to 159 and had to slow down.

Walked during the 2 min rest

Third interval felt even tougher. Took some time to get up to 157 and also got up to 159 and had to slow down. Very windy and chilly.

Walked during the 2 min rest

Last interval is the easiest in a way because it is the last interval but it was still tough. Took some time to get to 157 and then got to 159 and had to slow down.

Was around 155-159 and even if I was around 152-153 at some Point it felt that I was running on max.

Really tough today but glad that I did it. It takes a bit longer to get back after 6h on a treadmill than 6h in the Woods.-§

And then almost 1K cool down

Distance: 11.22K, time: 1.11.2h, average heart rate: 150, average pace: 6.21 min/k, max pace: 5.13 min/k, cadence: 172, VO2 Max: 27 ml/kg/min

5K Flat Run

#5 – 50 runs in 100 days – Winter edition

Felt that I needed some longer rest after the 6h treadmill battle last weekend so today was planned intervals but decided to run a 5K run and test following a route again after forced firmware update.

Realized when I was heading out that I forgot to put on reflective vest and headlight and had to get back in and get it.

The 5K run was on the country side in the dark part of the run, some trains passed but other than that it was pitched dark so it was good to have a headlight.

I was not breathless but still felt a bit tired in my thighs and groin (=ljumskar).

Realized when I got back home that forced firmware update did not help following the route, the main problem is that only around 400 m is registered. Have decided to run Tjörnarparen and I won’t follow the route. Want to get the real distance and other values registered.

Distance: 5K, time: 33.30.2 min, cadence: 138, VO2 Max: 26 ml/kg/min

6h Treadmill Battle

#4 – 50 runs in 100 days – Winter edition

4 years ago the running group I belong to – Coach K Runners got challenges by Actic Kista or the Krutgubben (”Powder man”) Jocke to participate in a 6h treadmill battle which means that 12 runners are running each 6 h on the treadmill between 10-16.

Of course we wanted to participate, the first year we got outclassed, the second year we were very close to win and last year we won but this year we lost again.

I decided to participate, me who hate to run on a treadmill, who does that anyway, and then for 6h, am I insane or what?

This training has not been the best, due to a new job beginning end of February, commuting to Älmhult for 3 months, really destroyed my training and other changes (not negative) so I am not in the same shape as last year so it was also to make a decision if I would run Tjörnarparen, an ultra race that I really love.

So yesterday I was getting together most of what I would bring with this morning to Actic Olympen

My goal was to run at last 50K and to be able to do that I had to have an average pace of 7.20 min/k so I decided I would start at 6 min/k and maybe have to reducera the pace during the day and still be able to make it.

First 3h I was just fine, got to 27K but then I ran into some issues that forced me to walk from time to time.

Some said it is easier to run on a treadmill, more gentle ?

It seems to me that just because you run so similar and it is no change in environment it gets tougher, first of all I got very tired at the bottom of my feet and neck and lower back got punished.

More walking during the last 3 hours because of a prosting calf and ache in lower back, the last 1 h and 20 min I ran 700 m with a pace of 6.40 min/k and walked 300 m but for the last 5 min I got extra energy and ran with a pace of 6 min/k.

I was ready to throw in the towel, was very bored at the end, all the good candy was gone, had to drink Red bull, earlier had changed to compression socks because of tired calves.

Distance: 48.5 K, time: 6h, average heart rate: 143, average pace: 7.13 min/k, max pace: 5.57 min/k, VO2 Max: 37 ml/kg/min

Am amazed at myself for managing to run 48.5K, almost 50K.

Now I aching in my front thighs, back thighs, calves, neck, back and other places but proud of myself for pulling this through and also impressed with this incredible gang

We pulled together 491.1K.

3.35K Lunch Run

#3 – 50 runs in 100 days – Winter edition

Today it was time for lunch running at work, Anders has forgotten his running gear so I ran on my own.

Last week I was really sore all over my body but now after some days of resting I felt much better today. Was not as tired in my legs.

Most of the snow is gone but there were snow parts, some that I could avoid but some were avoidable.

Had a good pace today even if there was some upwind, chilly but I was not freezing.

Distance: 3.35K, time: 18.30.7 min, average heart rate: 148, average pace: 5.31 min/k, max pace: 2.04 min/k, cadence: 180, VO2 Max: 27 ml/kg/min

Today good cadence, since I bought new running shoes the cadence decreased a bit but maybe it takes some time to get used to the new shoes and the cadence get affected.

2.56K Flat Run

#2 – 50 runs in 100 days – Winter edition

Decide to run before breakfast this morning.

I got knee pain after the intervals, using my Sarva shoes so I didn’t want to use them but the bike path was icy from the beginning so I had to trip gently but to avoid injury I decided to run on the siden of the bike path.

It was nice running before the city has awaken, a few people were out walking their dogs and I felt the cold on my cheeks.

Did not like to run on the downed apples under the snow but got extra workout running on the snow which is a bit heavier.

When I was running on the bike path in the beginning I was wondering if that would be good running technique 🙂 the same I visualize when I do ”barefoot running”

Distance: 2.56K, time: 18.10 min, average heart rate: 128, average pace: 7.05 min/k, max pace: 6.12 min/k, cadence: 174, VO2 Max: 23 ml/kg/min

Pulse Based Interval Training

#1 – 50 runs in 100 days – Winter edition

I decided that I would participate in the winter edition of this challenge 50 runs in 100 days but needed some rest days after the tough trail race this weekend.

The weather had not discussed with me about this weather this morning, it was rumours about snow and of course the ground was white when I woke up and it did not look promising but I had decided that I would do intervals at lunch time. I have been working from home.

As I was expecting, some snow melted during the morning but I also suspektes that some bike paths parts would have snow and wouldn’t risk it. A chance to test my Sarva D’vil running shoes with studs. Bought them two years ago and have used them once 🙂

This time I would do the pulse based intervals correctly displaying the pulse this time 🙂

Was not sure about the temperature, 5 oC (41F) so decided to also put the windstopper on and might remove it during the run.

The negative with these shoes is that they make noise on the not snowy parts 🙂

During the 2K warm up I realized I would pass where they were asphalted but ran in the snow but realized I had to pass across the new asphalt 🙂

During the warm up it got too warm with the wind stopper so I took it off.

So pulse based intervals works this way, during the intervals you are going to be a couple of heart beats below your threshold pulse (160) and never go above the threshold pulse.

I did this experiment last year after this trail race (Dödens Zon = Death Zone) but waited one more extra day this time but expected the same result.

One good thing is that it is very unlikely that I will go above my threshold pulse but it is also more difficult to get up to 157 since I still have very tired legs.

So first interval I got to 157 but dropped to 156 and lower and got back up again, at 155 I thought that I would die literally, it felt more like I was doing intervals based on pace and I did maximum pace.

Rest for 2 min where I jogged, was glad I was wearing these Sarva shoes because part of the bike paths still had snow.

Then the second interval where I passed some kids in maybe 3 grade and girl asked me if I liked jogging 🙂 I told her Yes and up hill I got to 159 but never over 160.

Rest again for 2 min where I jogged.

Half done!

Third interval I felt the tired legs and it was fun to see this sign during this interval

Finally the fourth interval, felt a bit ache in my right knee, these shoes are not optimal for running where part of the run is directly on asphalt.

Done! And then 1K cool down

It was tough today but I did it, stick to the plan that I have now. The weight loss.

Result

Distance: 11.82K, time: 1.14.09 h, average pulse: 148, average pace: 6.16 min/k, max pace: 5.03 min/k, cadence: 178, VO2 Max: 27 ml/kg/min

Gabby's Challenges

Challenges that I am participating in

Kategoriarkiv: 50 runs in 100 days – Winter edition

51.37K Trail Race

2.54K Short Run

5.05K Flat Run

Pulse Based Interval Training

5K Flat Run

6h Treadmill Battle

3.35K Lunch Run

2.56K Flat Run

Pulse Based Interval Training