#50 – 50 runs in 100 days summer edition
#107 – 100 Days Of Miles Challenge
So this is the last day of the challenge ”50 runs in 100 Days” (summer edition). If I had not gotten a cold two weeks ago I would have had better margin. I thought that would be able to finish in time but the last week would be tough so I had to run more this week even if this should have been a resting week after Lidingöloppet.
Seemed to me that I have recovered because the pace was much better today than yesterday.
It was a great day to get out for a run, the sun was out, the sky was blue, some upwind but no gloves or hat 🙂
Distance: 3.17 miles (5.10K), time: 30.55.6 min, average pace: 6.04 min/k, max pace: 5.07 min/k,
cadence: 178, VO2 Max: 26 ml/kg/min
#48 – 50 runs in 100 days summer edition
#105 – 100 Days Of Miles Challenge
Tonite it was time to bike to the gym and start by running on the treadmill.
Since I still am recovering from the cross country race this weekend I ran in a comfortable pace and did not increase the pace during the run. After 2K I gradually decreased the pace til I was down to walking mode.
After that it was the gym where I did biceps, triceps, back, shoulders and legs where I stayed away of my calf exercise. When I got up to the area where I do core, foam rolling and stretching there was no mat available. Had planned to do my last challenge for this month in Fit Challenge 2015 but needed a mat, the foam roller that I use was occupied so I decided I would just stretch and then head back home,
Distance: 1.43 miles (2.31K), time: 14.32.7 min, average pace: 6.17 min/km, max pace: 5.33 min/k, cadence: 178, VO2 Max: 27 ml/kg/min
MTD: 74.63 miles (120.16K)
YTD: 821.35 miles (1207.31K)
#46 – 50 runs in 100 days summer edition
#103 – 100 Days Of Miles Challenge
Finally it was time to pack for Lidingöloppet.
It looked like it was going to be around 15oC (59oC). I decided I would pack my shorts, long compression tights, CKR t-shirt, long sleeve shirt, compression socks, regular socks, gloves and hat. Black garbage bag is good to bring just in case it might be colder and have it over my running clothes when I am waiting in my starting group.
This year I took the night train from Lund 22.49 Friday night up to Stockholm. Chose the lux alternative where I have my own room and with a toilet. Not so crowded and breakfast were included. This year I did not wake up with cramp 🙂
I had breakfast at Royal Viking hotel not far from the train station. For breakfast I had coffee, bread with cold cuts, juice, fruit and pancakes with jam, there was no whipped cream.
At 9.00 I took the train to Ropsten where they have free buses that take us to Lidingövallen. Last year it was not so crowded but this year it was a bit more crowded at Ropsten.
Got to Lidingövallen and first I got my bib and cover bag.
Then I put my number stickers on my cover bag and my back pack. I decided to put on a long sleeve shirt under my t-shirt because it looked a bit cold. Temperature around 11oC (52F) and was hoping it would get warmer during the morning. I took this picture and published it on FB.
Then it was time for the mandatory group picture. It turned out only 3 of us had time for the mandatory group picture.
On the train I had put liniment on both my hips and right knee. I went to the bag handing in place and left my back pack there so it would be transported to the finish line. It is worth paying 40 SEK for that service.
Finally I walked to the start which is a couple of k’s from Lidingövallen. Last year I had forgotten it take some time to get to the start, so I walked there earlier this year. Had time to get into the woods and then warm up and stretch before it was time to get in to my starting group.
Get rid of my cover bag, did some fast streching and got ready for ”Friskis och Svettis” warm up. This year I was not sure if it could be a new PB once again or not but it is not important. I love this race and if I get a new PB then I do and if I don’t I just don’t. The negative si the clogging.
So then my starting group started the race at 13.20.
The first k was very slow as expected. But then I started to get a good pace.
My time at 10K was 1.04.47 h, about the same time as last year.
During this race you have to run smart, it is a lot of people running and narrow paths. When it was steep hills down hills I was picturing Emelie Forsberg in front of me and just rushed. It is an incredible feeling.
At the fuel stations I was drinking sports drink and when they served bananas I grabbed a half.
At 15K I had 1.36.51, about the same time as last year. The countdown started. Had been running half the race now.
At around 20K I had tired legs and I was hoping it would not lead to cramp. Got more tired in my right calf
At the fuel station around 20K they serve lukewarm blueberry soup which is so good to drink.
At 25K the famous Abborebacken (Abborre hill) is coming, I always walk up this hill fast and then you have another hill. My time here was 2.44.23 h. 2 minutes slower than last year.
Somewhere during the run, at the end another Coach K Runners passed me and said hi.
It is interesting how long the last couple of k’s feel at the end. The 28K sign came and then the 29K sign came and then I saw the finish line and my pulse watch showed 3.15.
Even if ran 2 minutes slower than last year I was very proud of myself.
Total time: 3.15.06 h, average speed: 6.25 min/k using Suunto Ambit3 Peak
This year I decided I wouldn’t stand in line for the free bus but instead go with the regular bus and it felt it went faster.
Distance: 18.86 miles (30.37K), time: 3.15.06h (finish time from Lidingöloppet), average pace: 6.25 min/k, max pace: 3.58 min/k, cadence: 178, VO2 Max: 32 ml/kg/min 🙂
#45 – 50 runs in 100 days summer edition
#102 – 100 Days Of Miles Challenge
Tonite a smaller group from Coach K Runners went out on a Fun run
Since not all were familiar with St Hans hills I ran to the garbage can and while we were trying to locate a girl who had strayed the rest of the group came up to the garbage can.
Interesting with the pace. It was suppose to be 6.35 min/k but it did not take long til it was below 6 min/k. But because I have resting week before Lidingöloppet I tried to be around 6 min/k and fell behind but I didn’t mind.
I was thinking that I would bring my headlight but forgot and realized at the end that it would have been good to have it, we ran in the dark.
I was not too breathless after my cold that was gone last week and it was nice to see that VO2 Max had improved.
The discussion tonite was about tip of races, Lidingöloppet, Kullamannen and running injuries, over training.
I had a nice run in a comfortable pace.
Transport to – 1.25 miles (2.01K), average pace: 6.14 min/k. cadence: 180, VO2 Max: 28 ml/kg/min 🙂
Fun run – 7.86 miles (12.65K), time: average pace: 6.23 min/k, max pace: 5.45 min/k,
cadence: 180, VO2 Max: 25 ml/kg/min
#44 – 50 runs in 100 days summer edition
#101 – 100 Days Of Miles Challenge
Tonite it was time to get to the gym.
Started with 2K running on the treadmill where I at the end gradually decreased the pace til walking mode.
After that it was biceps, triceps, shoulders, back and legs. Visited for the first time the ”Cross fit” gym and felt that I was not in the way when I did my hip strengthening exercise and one hip stability exercise 🙂
Ended with core: 5 min plank exercise, plank on pilates ball and then I am participating in a challenge called Fit Challenge 2015 where we do leg lifts exercises, now we are doing side leg lifts from full side plank position and it was 2×30 plus I counted to 5 and then 30s rest between and then stretching.
Distance: 1.23 miles (1.98K), time: 15.09.4 min, average pace: 7.38 min/k, max pace: 6.10 min/k, cadence: 176, VO2 Max: 24 ml/kg/min
#43 – 50 runs in 100 days summer edition
#100 – 100 Days Of Miles Challenge
It was a while since I did barefoot running last so this afternoon I decided I would have a forefoot running exercise for 20 min with my Altra Lone Peak 2.0 shoes.
Basically ran on my front feet but not down hill.
Felt good today, no pain in my knees and no tired calves.
Distance; 1.88 miles (3.02K), time: 20.04.8 min, average pace: 6.39 min/k, max pace: 5.57 min/k, cadence: 186, VO2 Max: 24 ml/kg/min
#42 – 50 runs in 100 days summer edition
#99 – 100 Days Of Miles Challenge
Tonite it was time to head to the gym.
Warmed up on the treadmill with 2.41K running. Did not increase the pace every 500 m.
After I did biceps, triceps, shoulders, back and legs included hip stability and hip strengthening. When it was time for hip strengthening the gear that I use was gone. I was wondering if those had been removed to the new ”cross fit gym” and was on my way to enter but then a toughest class was going on. Looked around and found another gear that worked perfectly.
Ended with core: 5 min plank exercise, plank on pilates ball, boat, boat pumping 10 times and then boat slowly going down repeated 3 times.
Then some foam rolling and stretchning
Distance: 1.5 miles (2.41K), time: 14.56.6 min, average pace: 6.11 min/k, max pace: 5.23 min/k, cadence: 176, VO2 Max: 24 mil/kg/min
#41 – 50 runs in 100 days summer edition
#98 – 100 Days Of Miles Challenge
After one week of cold it was time again to head out for a run.
The temperature was 15oC (59F) so I chose to wear my red/black leopard tights, long sleeve and flipbelt. Decided to start with a shorter run around 5K and in a not too fast pace.
Lovely to see the sun after some days of rain and blue sky. Typical Fall day.
I passed another runner and some people were out walking their dogs.
I couldn’t had timed this cold better, got it the first resting week before Lidingöloppet, succeeded in two runs before I got the cold and then just a short one.
I was not too breathless during the run, was under 6 min/k from time to time.
Today I was not too matchy 🙂
Distance: 3.34 miles (5.37K), time: 33.29.9 min, average pace: 6.14 min/k, max pace: 5.34 min/k,
cadence: 178, VO2 Max: 24 ml/kg/min
#40 – 50 runs in 100 days summer edition
#97 – 100 Days Of Miles Challenge
Now it is the first resting week before Lidingöloppet Sep 26th, a 30K cross country race that I will do for the 6th time.
Started with running on the treadmill, 2K and then gradually decreasing the pace til walking mode.
After that it was biceps, triceps, shoulders, back and legs. Ended with core doing the 5 min plank exercise, plank on the pilates ball, 3×30 and then I did my calf stretching/activating exercise and stretching. One of the foam rollers had walked away and the other one was occupied.
Distance: 1.51 miles (2.43K), time: 14.38 min, average pace: 6.01 min/k, max pace: 5.04 min/k,
cadence: 178, VO2 Max: 22 ml/kg/min
#39 – 50 runs in 100 days summer edition
#96 – 100 Days Of Miles Challenge
Today it was again to do pulse based interval training where am a couple of heart beats under my threshold pulse during the intervals. My threshold pulse is 163
The layup is the following:
2K warm up
4x2K intervals with 2 min rest between
1K cool down
A bit chillier today around 14oC (57F). Started with 2K warm up and then it was time for the first brutal interval. Rested (stood still) for 2 min where I drank some water and tightened my energy belt.
On the second interval I have notice that during the running on a bike path which is gradually increasing in altitude that I also increase the pace and got to 163 so then I had to run a bit ”slower” to get back to 160 where I try to be during the intervals. Rested (stood still) for 2 min, drank some water and got the pulse down.
I have been lucky so far, on the third interval I am crossing a car road and this time a car came so I had to do a short detour and the pulse went down to 156. Take some time to get back to 160, the same if I get to 163 and have to get back to 160. At the end of the interval I ran into a heavier upwind and the pace got to 156 for a short moment, felt a bit more tired here as well. Rested (stood still) for 2 min, drank some water,
Finally the last interval where I also at some point got up to 163.
I handled the increasing pace much better this time, last time I got to 165 which is above my threshold pulse, this time my highest pulse was 163. Now I feel in my breathing when I am on my way to 161-163.
Ended with 1K cool down.
Intervals is not my favorite running training, it is the most brutal thing I can do to myself but I know what it will give at the end so there is a purpose and I am improving during my other runs. Maybe this interval training has something to do with it.
Distance: 6.88 miles (11.07K), time: 1.06.40 h, average pace: 6.01 min/k, max pace: 3.53 min/k,
cadence: 188, VO2 Max: 28 ml/kg/min
