Tonite it was time for my first training after 2 weeks cold and a terrible cough at the end.

I could have chosen to jog 5k but chose to participate in Coach K Runners hill intervals. This was my first time doing hill intervals.

Ran to St Hans hill and then Karin showed up behind me on the bike path so we ran together to St Hans and met up with the rest of the group.

First we started with warm up and then it was time for the hill intervals

First hill was 460 m, slowly rising in the beginning and steeper at the end
Second hill was 230 m started half up the first hill
Third hill was 110 m steep hill
x4

The last time on the third hill I really pushed it and afterwards I got dyspnea and that was the only time I got it. Maybe I have started to get this under control.

The sun was out, it was a great group to run with. Now I am sore in my thighs on both sides and calves.

 

Tonite it was time for physical traning with Karin P as the instructor. Suz and I met up at the grocery store and ran to St Hans hill.

Warm up:

10 pushups with a clap -> rush back and forth
9 pushups with a clap  -> rush back and forth
8 pushups with a clap  -> rush back and forth
7 pushups with a clap  -> rush back and forth
6 pushups with a clap  -> rush back and forth
5 pushups with a clap  -> rush back and forth
4 pushups with a clap  -> rush back and forth
3 pushups with a clap  -> rush back and forth
2 pushups with a clap  -> rush back and forth
1 pushups with a clap  -> rush back and forth

I did this exercise with Åke a fast hill runner (that jumped next to me at the end of the frog jumps at the Iron of will exercise when I got dyspnea).

Hill exercise:

Crab walk to the first cone
Frog jump to the second cone
Lunges to the third cone
Rush up the hill
Side walking in plank position down to the third cone
Change side and side walking in plank position down to the second cone
Running down the hill to the first cone
Frog jumps

Circle exercise:

1. Burpees
2. Jack knife sit ups
3. Star jumps
4. Lunges

We were split up in 4 groups

Peeing dog (”Kissande hunden”) in three segments:

Leg stretched out and toward the stomach
Peeing dog (”Kissande hunden”)
Kick to the side

Brutal exercise where the pain increased during the exercise in the leg that was not doing the exercise

Idiot:

5 burpees -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back
4 burpees -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back
3 burpees -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back
2 burpees -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back
1 burpee -> Rush to the first cone, run back, run to the second cone, run back, run to the third cone, run back

Final tabata intervals (20 s exercise, 10 s rest):

2 rounds starjumps
2 rounds buttkicks
2 rounds starjumps
2 rounds buttkicks
Rush up to the top of the hill

This was the first time in a very long time that I did not get dyspnea 🙂 It will be interesting how it will be at the physical tranings next week.

After the physical traning I ran back with Suz and Johan.

 

 

Friday February 21th I participated in ”Pannbenspasset” with the guest instructor Joakim ”Krutgubben” at St Hans hills. Total time 90 min.

Started with running around St Hans hills in a comfortable pace so Joakim to get familiar with the surroundings to plan the exercise.

And then we did coordination exercises which was based on doing unnormal combinations like jumping out with the legs sideways and at the same time swing the arms straight ahead.

 

Before the first exercise all of us had to run up the hill and then Joakim shouted stop. That would be our Stop point everytime at the first exercise. In this gang I am not the fastest, am more slow and tough.

The first exercise was 10 intervals, every alternate backwards forwards. Each interval ended with 50 squats (knäböj).

I didn’t have to run that far and was one of the first that finished and while we were waiting for the rest to finish we had to stand in ”jägarvila” (low bended knees and your hands over the head). If someone would get the hands below the head we would be punished with an extra interval. I do not know what is worse. Running longer and a shorter ”Jägarvila” or running shorter and a longer ”Jägarvila” 🙂 So it was not an advantage to finish early. My legs were shaking really bad in the end. Backwards running was a new exercise for me.

The second exercise was a reaction exercise where the group had to turn around and rush up the hill every time Joakim clapped his hands.

The third exercise was a pair exercise. The group were split up in twos with approximately equal runnability. I ended up doing this exercise with ”Krutgubben”. The pair ran joint forward and at a predetermined location the person in the front ran back to the starting point and then ran up the hills to catch up the sidekick. A total of 5 rounds each. I was up for the challenge and decided that I am not going to let ”Krutgubben” get to the top before I caught him. This is where my dyspnena started. And of course I had to run a bit faster when he was going to caught me.

The fourth exercise was ”Följa John” – Follow-the-leader where we stood opposite to each other and took turns to lead and the other followed. The exercise was done in low poisition and sideways. A total of 2×45 s, which is quite enough for the person with the most bone strength to grimace of pain. It was the dyspnea which cracked me in the end but I did not give up just got slower.

The fifth exercise was definately the worst exercise for me. The finish of the running part was long jump (längdhopp) up the entire slope. When Joakim told us about this exercise there was a comment from one in the group, you must be kidding me but I knew that this would not be the case. The dyspnea started early but I also knew that I had to get up there too so it was just to suck it up and keep going. I am a fighter so I wouldn’t give up. There was one guy who came down when he was done and jumped with me and then ”Krutgubben” came down later and said that I have only 10 long jumps left and was cheered on by the rest of the group which made the last long jumps much less painful.

The sixth exercise was a plank challenge with a clap til one gave up. We were doing this two and two, team 1 against team 2. In the end I realized that it was between me and ”Krutgubben”. After this long painful long jump up the hill which seemed to never end, it felt really good to be the winner.

The seventh exercise was 2 min Squats (knäböj), 1 min lunges with jumps (utfallshopp) and 4 min pushups (armhävningar)

 

I can say that I am stiff in the legs, started already Friday evening with the calves first and the front thighs and a bit in the lumbar (ländryggen) and after a while even the back thighs. Saturday morning it was a bit tough to get the cucumber from the bottom of the refrigerator. I was moving around in a much slower pace.

When this challenge ”50 runs in 100 days” started Suz decided to raffle off one copy of the book 4 TIMMARS KROPPEN – 4-Hour Workweek by Timothy Ferriss. To participate we had to give a comment that we were going to participate. I had totally forgotten about this. Some weeks ago Suz congratulated me on her blog and I found out I won the book so after this exercise I received the book 🙂 I am looking forward reading it