Kategoriarkiv: 50 Runs in 100 days – Spring edition

Pulse Based Interval Training

#26 – 50 Runs in 100 days – Spring edition

Tonite it was time again for pulse based interval training.

Always interesting to do these some days after a trail run, last week consisted of a tough hilly race Thursday and then a trail run Saturday.

It was also warm so linnen, shorts, flipbelt and 2 water bottles.

Hoping that my pulse watch would be with me today, last time it was not my friend at all but afterwards I did force firmware update.

So off I went on a 2K warmup, an interesting thing happened, got above my threshold pulse for the first time and I was thinking how would the intervals be.

First interval always feel the longest and also I got up to around 150 and it felt like I was on max 🙂 but after half the interval I finally got up to around 157. 2K

Then since it was warm I decided to walk those 2 min between and drink some water.

Second interval I got to 155 pretty fast but I do not know what happened, all of a sudden I did not trust my pulse watch, it showed 6K and then I knew that I have to wait for the beep but like I said did not trust my pulse watch and started walking and then came the beep.

2 min rest when I walked and drank some water.

Third interval I got up to around 155 but also felt very long but decided to trust the pulse watch and finally I heard the beep. During this interval I always can see the end.

2 min rest when I walked and took some lovely pictures.

Then finally the fourth interval that also for some reason felt very long, got up to around 155 first and then 157.

I walked first during the 1K cool down but then I ran the last part.

Even if it was tough today as long as I do not get above 160 I am happy, even if I have a hard time getting to 157 sometimes it is better then being very close to 160 and then go above.

Distance: 11.53K, time: 1.17.59.4 h, average heart rate: 147, average pace: 6.45 min/k, max pace: 3.56 min/k (during warmup), 5.23 min/k (during intervals), cadence: 166, VO2 Max: 26 ml/kg/min

16.28K Trail Run

#24 – 16.28K trail run
#25 – 4.33K, transport to the train station

Decided last week that I would do a rerun of last week’s trail run, cannot increase the distance to soon in a short time, needs to go slowly to get back in shape.

The goal for today was to run up some of the hills that I walked up last week.

Temperature: 20oC (68F) so shorts, t-shirt and compression socks.

Decided also to sleep in and not have to sit and wait 1h in Höör for the first bus out to Frostavallen.

Was not sure if I had made the right decision with shorts and t-shirt but would found out soon on the trail run if it was right or not.

So I started my trail run which today also would be green/old black

I ran up the first hill that I have walked on last week and it felt great just to do it but I also felt heavy breathing and I just had to take that t-shirt off and run in the sports bra even if I am not a runner who runs in a sports bra and oh man how it felt after the t-shirt was off.

Even if the running felt much better than last week the heat was killing me today so I had to walk more.

I did not meet any other runners, I believe that a lot are running Göteborgsvarvet, a half marathon in Gothenburg but it was nice running and hear the birds singing.

Drank a lot more water but decided not to wet my hair since I believed that I probably would be in a need of drinking more

3 bikers came in the other direction on the old black and we said hi and also some Danish trekkers and a couple who were impressed that I was out running but I told them it was warm.

The last dirt road felt very long and I was not able to run up on any of those hillier parts.

This is a special place, here is the third fuel station at the ultra race I run in December. At this point you have 17K left and a lot of the Hektor family is there cheering you on and you can drink coffee and pick up some more energy before you continue on Tjörnarparen.

Today I saw these, there was a bunch of them earlier but these guy was on his own and didn’t mind getting photographed.

And finally it was time for Djuralids hill, the worst hill of them all, I have run up this one once when I had made up my mind in advance but today I walked up that hill

After Djuralids hill you also have this one to conquer

More bikers and the three bikers I met earlier showed up again and we said hallo again, they recognized me 🙂

Even if I ran St Hans Extreme Thursday I was not as tired in my legs as last week and when I got back to Frostavallen I did not have any tired calves either and no hip problem so I could run a longer part before I had to stop and walk to catch my breath.

Think that the gym has started to show progress now when I am back with hip stability and hip strengthening.

Nice to get back to Frostavallen, 5 minutes slower than last week but also warmer so I was satisfied

After the trail run it was time to head back to Höörs train station so the last run was combined run and walk, got in 5 min before the train would leave so I ran a bit longer before I stopped and then had time to buy a ticket.

These came in handy today and I mean the eyeglass. I had problems last week when I was going to buy a ticket, had to ask a 20 year old girl for help and then I realized when I got home that I had these, bought them on Österlen art round (Österlens konstrunda), I actually bought the sheath but had to buy the eyeglass too but did not know what to do with them. They were in my ultra back pack so I could see the different stations when I bought a ticket 🙂

And I was right when I felt lighter during the trail run, it was not my imagination

Lost 1.3 kg (2.87 pounds) this week 🙂 Keep up the good work and I am soon where I was before I got my second cold that lasted for 5 weeks.

Distance: 16.28K, time: 2.22.57 h, average heart rate: 141. average pace: 8.47 min/k, max pace: 5.03 min/k, cadence: 154, VO2 Max: 36 ml/kg/min.

St Hans Extreme 10K

#23 – 50 Runs in 100 days – Spring edition

So tonite it was time for running St Hans Extreme 10K, 4 laps, 48 hills.

I ran 3 laps last week with a lot of upwind and it was tough so I knew what to expect.

Not much time between work and getting to the hills and get the bib.

This year they had a new addition, St Hans Extreme 6h and I passed some of them and some was still running after 3.5 hours and some was walking.

Had linnen, running skirt, short socks and regular running shoes, had not rained in a while.

Was a bit warm but felt the breeze so I decided not to wear a water belt.

Group picture and then see the start of St Hans Extreme light, 5K and pep some ultra runners and then head down to the start.

The race started, first lap was just fine, ran up all hills but then hell started on the second lap, my legs refused to run up some hills so there was some walking and wet my hair.

Fotograf IG @fredrik.eri

Third lap was also walking up some hills but I decided that I would run up the killing hill (=Mördarbacken) and I did, interesting how it goes when you have decided to just do it.

Fotograf IG @fredrik.eri

So great to get on the fourth lap, there I decided on the down hill hill that I would run up the top hill and I did that too. And also the killing hill and then not far was the finishing line.

Fotograf IG @fredrik.eri

I am proud of myself tonite. The original plan was to run Hallandsultran 50K, June 10th but due to two colds I decided that I wouldn’t do it and just decided to run St Hans Extreme, have not prepared for it enough. 5 weeks cold and recently gotten back with training, a bit warm, 77 min was a surprise, it felt much slower in my head.

Fotograf IG @fredrik.eri

There is a race called Himmel, hav, helvete (=Sky, ocean, hell) , a 66K ultra race, 3000 total meters of altitude but today it was here on the hills, Worst St Hans Extreme so far, even 2014 beats it when it was 30oC (86F) but I am glad I ran this race tonite.

Fotograf IG @fredrik.eri

Distance: 10K, time: 77 min, average heart rate: 164, average pace: 8.09 min/k, max pace: 5.52 min/k, cadence: 158, VO2 Max: 32 ml/kg/min

16.28K Hilly Run

#21 – 16.28K trail run
#22 – 4.23K, transport to the train station

The plan this weekend was to run a longer trail run around Frostavallen, one of my favorite trail places.

I needed to sleep in and not get up 5 am and set the alarm to 7 am but got up 6.40 am.

Put on my windstopper just in case the weather wouldn’t be warm, better to have one extra jacket and take it off then being cold.

It was warmer in Lund but when I got up to Höör it was a bit colder while I was waiting for the bus.

Started my run and I have not gotten far when a guy asked me if I had al lighter, I was thinking do I look like I have a lighter??? I said No, turned out he had two small dogs that tried to be tought and ran towards me but I was not afraid.

I had decided that I would combine the green and ”old black”. Together they are around 20K.

It did not take long til I knew that it would be some walking, one of the hills that I usually do not have any problems running up was just to give up and walk up instead. And then the windstopper got off. This is how it is today, heavy breathing

Very nice being back in the woods.

The ”old” black is part of Tjörnarparen and at one part they have moved the marking to the left but of course I have to run to right around Dagtorp’s lake

I had to jump from some stones to avoid getting wet at one place and did not dip my running shoes in the water.

Then came the first boring dirt road, I end up walking part of it because I am so bored but I promised myself that I would run the whole dirt road and I did 🙂

There was no other runners out there, nice to have the woods to myself but I met some trekkers that I said hi too.

I was hoping that I would see anemones even if the season soon is over and this is what I saw

I could have sprangled my foot really bad today, so close but still was just fine afterwards, I am surprised that I have not sprangled one of my feet because I always end up trample obliquely when I get tired feet.

On the second boring dirt road I promised myself I just was allowed to walk uphills if needed but run on the flat parts and I stick to my promise.

Then there is this hill, a bit hate love around it, Djuralids hill, a very steep hill that I have once run up but today there was no way that I would be able, then there is another shorter very steep hill afterwards.

Even if it was tough today with some walking up on some hills I am satisfied with myself. Like I have said earlier, I have gained weight, lost fitness but staying on the couch won’t make it any better. Every time I get out on a run I will loose some weight and one day I will feel happy running, right now I am tormenting myself to get me where I want to be

Distance: 16.28K, time: 2.17.25.2 h, average heart rate: 143, average pace: 8.26 min/k, max pace: 5.33 min/k, cadence: 156, VO2 Max: 27 ml/kg/min

Here is the weight after the run this afternoon

10.49K Hilly Run

#20 – 50 Runs in 100 days – Spring edition

Original plan was to run on the hills Wednesday after work but it was raining and I am not interested in getting another cold again. So Wednesday I went to the gym instead. So then if the weather would have been better yesterday I would have run yesterday but it was grey when I got back from work and did the grocery shopping that I do this evening yesterday and today the sun was out during the day and I felt what a great day for a hilly run after work 🙂

Temperature: 14oC (57F) so long sleeve, leopard tights, compression socks, flip belt and two bottles of water.

The running to St Hans hills was tough, heavy breathing. I had decided that I would do 4 laps, decide during the third lap if it would be a fourth, so far I have run two laps and next week will be St Hans Extreme which is 4 laps.

So the hilly run started, upwind even during the running to the hills but it was also tough upwind at the beginning on the hills, ran up the ”killing hill” (=mördarbacken) and ”down hill” hill (=slalombacken) but on the short hill to the top my legs just gave up and I had to walk part of it, that has not happened before and then it happened again on the circle hill and then up the grove (=skogsdungen). I made a decision that if I had to walk up those hills again I would try to run longer each time.

During the second lap I knew that it would not be a fourth lap.

I ran a bit longer on those hills that I had to walk on.

Once again I was just below getting respiratory distress.

This was a very BRUTAL run but I just had to do those 3 or 4 laps to see in what shape I am in and let me tell you that this year I do not expect any top result but I am stubborn enough and am enough bullheaded.

I have gained around 10 kg and that affect my running and if I am honest I do not enjoy the running at the moment because it is so tough but lay on the couch will not make it any better. Every run will make me lighter and later on I will be lighter and will enjoy the running much more.

The big goal is to loose 11 kg and some people near me laugh when I say that but they do not understand how much 10 kg affects your training and they do not see those extra 10 kg.

Maybe not the best idea to run a hilly run the day before I will do a 20K hilly run at Frostavallen but once in a while it is good to run with tired legs because that is what you have to do during ultra races.

Distance: 10.49K, time: 1.21.20.42 h, average heart rate: 153, average pace: 7.41 min/k, max pace: 5.46 min/k, cadence: 164, VO2 Max: 30 ml/kg/min

3.35K Short Run

#19 – 50 Runs in 100 days – Spring edition

I was suppose to run during lunch yesterday but it was colder and I was not interested in running into another cold so I decided I would run on the treadmill at the gym tonite.

New treadmills, I saw them last week.

But now it was time to get up on one. Decided to run 3K and then cool down til walking mood.

Decided to test strategy for the 6h treadmill battle this Fall.

So changed the pace and incline during the run. Was having between 6.27 min/k – 6 min/k and at the end increased up to around 5.33 min/k.

Boring to run on a treadmill but I am going to stick with my training plan so I miss lunch running, then it is the treadmill as punishment 🙂

Distance: 3.35K, time: 21.43 min

Tested Runkeeper using my Apple Watch but it was not loaded correctly so I only have the time. Was not expecting the distance to show at all.

Hilly intervals

#16 – Transport to St Hans hills
#17 – Hilly intervals
#18 – Transport back to home

The transport to St Hans hills was heavy today, the pace was 6.30 min/k which normally is a comfortable pace but today I was breathless. I am heavy now and the goal is to loose 10 kg, go under 60 kg this year is the middle goal.

It is tough to do pulse based on hilly intervals so what I decided today was to try to stay below 160, which is my threshold pulse as long as possible and when I hit 160 increase the pace.

This hill that I run on starts flat and then get steeper and steeper, at the end I was breathing heavily, almost getting respiratory distress (=andnöd) so I had to rest at the top to get the pulse down and then run back and wait til I got down to 118 before I started the next interval.

On my first or second interval when I was at the top I saw somenone coming up the short side of the top hill and it turned out to be Tom who is part of Coach K Runners. He was preparing for St Hans Extreme 6h.

I was not sure if I would run 10 or 8 laps but during the run I felt that 8 would be enough today. It is interesting, in the beginning it feels very long til the end but after 4 intervals I was half way and the end was near 🙂

Fun to see Kyrre who was working at AZ when I was working there and Sara. They were getting ready for St Hans Extreme as well. I asked if I still could sign up and it was not too late and the date is May 18th.

Today I did not have the right clothing, could have worn capri tights and lighter socks but I survived because I brough water so I could drink and wet my hair.

Part of my body wanted to start walking at the end of every interval but the stronger me did not let me do that.

Even if I had a tough time I was glad I did it

Distance: 7.77K, average pulse: 145, max pace: 5.33 min/k, cadence: 156, VO2 Max: 33 ml/kg/min

This was my weight last week

And like I have said before, weigh yourself in the morning. Today I weighed myself after my hilly intervals, eating lunch and drinking 3 glasses of water. Picture will come later.

Pulse Based Interval Training

#15 – 50 Runs in 100 days – Spring edition

The original plan this evening was to run with a running friend on St Hans but she got a sore throat and cancelled.

First I decided that I would run 3 laps on St Hans but then I thought that intervals would be better.

Big mistake to choose intervals.

I think my pulse watch is mad with me because I have not run in a while.

Saturday the pulse watch was happy but this evening the watch was in a very bad mood, really tested my patience.

First it hang and I had to go back to my home and wait for it to let loose, did not want to do a 5 finger reset.

Got back out and realized that the pulse belt was inside, took it off while I was waiting for it let loose.

Back in again and out and used my training program but twice it just shut down so then I decided to just use the hilly interval mood.

Realized it was windy and on the first interval the upwind hit me hard, oh in the beginning it was like running through tar. Long time ago I was that beat after the first interval so I walked for approximately 2 min, second interval I got close to 160.

2 min walk

Third interval at the end I got way above my threshold pulse which is 160, you are going to stay under your threshold pulse during the intervals, I try to stay around 157.

2 min walk and now I just wanted it to be over.

It felt that I was running on max on every interval even if I was sometimes around 150-153.

Finally the cool down where I walked first for a short moment and then ran the last part.

Gosh I am still beat 🙂

Distance: Approximately 12K (did not get all the distance registered), time: 1.13:52h, average heart rate: 146, average pace: 7.09 min/k, max pace: 5.23 min/k, cadence: 160, VO2 Max: 29 ml/kg/min

8.15K Hilly Run

#14 – 50 Runs in 100 days – Spring edition

I have not been active here for a while due to a cough and a irritating and stubborn cough that decided to stay so now it is my 5th week and allergy season. During the week I have been doing some thinking and had to decided if it is a allergy cough now or not and decided to test running for th first time in 5 weeks.

The plan from the beginning was to take the train to Höör and the bus to Frostavallen to run on the green mark but this morning it looked very rainy and decided to run on St Hans hills instead.

Temperature 7oC (45F)

Wore compression tights, long sleeve, windstopper, gloves and hat.

It felt that I had not done so much hilly running lately, breathless running up the hills.

The first was ”Mördarbacken” (=Killing hill) and oh boy. On another hill there was a group who did some type of interval training up a steep part of the top hill.

I saw one dad with his daughter walking up that hill. Part of the run is was on the verge of breathlessness, need to run there much more if I am going to be shape if I am going to run St Hans Extreme

Even if it felt heavy it was nice being back doing hilly training.

On my second lap I hear someone shout my name and I turned around and the dad with the daughter turned out to be an ”old” climbing buddy of mine so I just had to stop and talk with him. Did not know he had become a dad, had not seen him for some years. The daugher was 22 months and spoke both Spanish, English and Swedish and a charmer. Nice to catch up and then it was time to finish the run and head home

Gloves and hat got off and also the windstopper twice.

Some ache in one of my hips but did some foamrolling afterwards

Distance: 8.15K, time: 1.12.42h, average heart rate: 150, average pace: 8.55 min/k, max pace: 5.45 min/k, cadence: 172, VO2 Max: 35 ml/kg/min

8.01 Trail Run

#13 – 50 Runs in 100 days – Spring edition

Since I was going to be busy all day preparing for birthday celebration I decided I would run before breakfast.

Needed to do some hilly running so the plan was 2 laps on St Hans Extreme.

When I woke up the sun was out but when I was stepping out the door it was grey, felt like it was rain in the air. On my way to St Hans hills part of me wanted to run just 1 lap but that wouldn’t happen.

Did not do the mistake putting on too much clothing so long sleeve, windstopper, Fall compression tights, gloves and hat. Gloves got off after a while.

On my way to St Hans hills I passed a man with a dog running in the other direction but I would meet him later on the hills.

It was a bit gooey on some parts and wet, tried to avoid getting wet feet but was avoidable, in the beginning I was taking a detour around the wet parts so I didn’t get too wet but on the last lap I just ran across the wet part before the circle hill.

No freesbee golfers were there, this man with the dog was in front of me on some of the hills running with his dog. There were some dog walkers but of the time I was just me running around

It felt really good, last time I ran on St Hills I had a very tough time, very heavy and very slow, not it was not as tough so once again, it is going in the right direction.

I even ran faster at the end which is a good sign, is possible when I am more fit.

During the run I thought about the spring and there is a chance that I might sigh up for St Hans Extreme this year and see if there can be a new PB.

Great way of starting the day, then I got back, had breakfast and got ready for my late birthday celebration. Was abroad on my birthday and had promised my friends I would have a birthday party when I got back.

Distance: 8.01K, time: 59.44.5 min, average heart rate: 148, average pace: 7.27 min/k, max pace: 5.33 min/k, cadence: 172, VO2 Max: 28 ml/kg/min

Put me on the scale Thursday evening and this does not do justice, I feel that I have lost weight and the best is to put you on the scale first thing in the morning.

Gabby's Challenges

Challenges that I am participating in

Kategoriarkiv: 50 Runs in 100 days – Spring edition

Pulse Based Interval Training

16.28K Trail Run

St Hans Extreme 10K

16.28K Hilly Run

10.49K Hilly Run

3.35K Short Run

Hilly intervals

Pulse Based Interval Training

8.15K Hilly Run

8.01 Trail Run