Kategoriarkiv: Ultra

8.07K Short Run

#5

It was time to increase the distance today, I had decided that it is time to test running 8K and see how that goes.

Today it is Walpurgis Night in Sweden and the customer where I have my assignment is off so I decided to sit home and read through documents and not work the whole day.

In the morning I ran an errand and noticed it was windy, I was hoping it would calm down by the time it was time for me to run.

The temperature was 15oC (59F) and it seemed colder because of the wind so I put gloves on in the beginning

Tough tough today, my legs wanted to run faster but I am still convinced that slowing down the pace will get my lungs much less stressed. I found a pace around 7.15 min/k but noticed that my legs increased the pace but I feel it in my lungs that they are not ready for 6.35 min/k which normally is not fast.

I knew that I had run a 8K run out on the bog and checked in my blog when I did it and found the route in Movescount and thought that I had figured out the route 🙂

Got out on the bog and oh boy was it windy, the wind almost took me a couple of times, fell almost to the side but fought to keep me up.

Part of the run it was a very strong upwind, it felt like running in very thick suryp, almost stood still. This was definately the windiest so far.

So I past 5K and still was running, every meter would be a bonus after 5K. When I started to calculate how long this distance would be I was not sure it would end up being 8K but thought 7.5K and I would be fine with that but when I almost was back I had ran 7.13K and decided that I would continue since I could.

Felt good today to run 8K without stopping, except for taking some pictures but that does not count.

Tough tough tough but I made it, I CAN run 8K which is 3K more than last week.

Gym

Long time ago I was at the gym on a Saturday.

Before I became a regular runner I was as the gym Saturdays but usually I am out on my trail runs on Saturdays.

Today I could do my calves exercises but low weight.

Still needs to get more strength when it comes to my big back muscles and triceps.

Biceps I did double as much on the same weight as last week.

Today I did the following core exercises: Rolling toe plank 30, always tough, regular plank 30s, boat 2.5kgx20x3, pilates ball ”jackknife” 2×10, did just 1×10 last week.

Now when I have started with the hip strengthening and stability exercises I will get my hips under control, pain after my run yesterday.

Calf exercises: Toe lift exercises, 3 variations.

Just to keep going to the gym and get stronger every time

Weight report

-0.9 KG, one KG closer to my middle goal which is below 60 KG. And I have not even started running my longer runs. So this was good news. I will keep up the good work.

4.96K Short Run

#4

The week got a bit changed because I felt Monday that I might catch a cold again.

So I rescheduled to run on Friday instead of the gym.

Decided I would run around the bog after work.

Temperature: 14oC (57.2F)

It felt warm when I got back home after work but I did not dare not wearing my windstopper.

Had decided that I would keep that slower pace but felt in the beginning that my legs felt fresh and wanted to run a bit faster so I had to slow down, for some reason I could keep a pace of 7.30 min/k around the major part of the run.

Was not sure how long the distance would be and did not want to check my blog to found out.

It was nice being back on the bog which is close to where I live.

Part of the run was windy and upwind.

When I left the bog I just let my legs decide what pace they wanted to have. I calculated it would be approximately 1500 m left.

I was quite breathless when I was done but it felt good having a faster pace at the end and be able to keep it.

The reaction after the run is that I get a cough that goes away but I do not run into that during the run.

And it is a weird part of the year since I am Spring allergice, allergic to some trees, especially  Birch

Next week I will increase the distance and see where it takes me. To sums it up I should be able to run at least 5K and then it will be interesting it I will be able to run more than 5K without stopping.

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5K Short Run

#3

The original plan was to run this run yesterday but Monday morning I woke up with a ”cold” feeling in my throat, had a tiny little sore throat and was not sure how it would go, crossed my fingers that I wouldn’t run into another cold now when I just got back from the last one.

Monday after choir rehearsal I took a sip of whisky, went to bed on time and yesterday I fel fine. Decided to not run yesterday.

This morning when I biked to work it was raining 🙂 I do not like to run in the rain when it is colder. During the morning it was grey and rained even more. I hoped it would get better in the afternoon.

In the afternoon I saw that the sun got out and I started to see some clouds in the blue sky 🙂

The socks last week was too warm so I decided to wear thinner socks.

The goal today was to be able to run the whole run without any walk so decided to have the same slow pace as Saturday.

At the start I felt that my legs were faster but I had decided to go for this slower pace, it is a challenge when your legs are faster and you have to force yourself to calm down.

Satuday it was much windier but it was a bit windy today.

After the first uphill I had to remove the windstopper and catch my breath, I was still running and decided not to check the pulse watch at the distance, I would run til I couldn’t run anymore

The big question was the last uphill which is close to home, a bit longer, a bit steeper but I decided that if I still was running that I would continue running up that part and see how far I would get.

When I was on my way to the cemetery I saw this little creature and in the bushes the male mallard was there. When I ran through the cemetary I saw two more mallard couples. I was wondering if they are sticking together as couples? And I just read that they form couples already in the Fall.

I ran up all the way on the last uphill part and then I let myself loose the last part home, just let the legs decide in what pace they wanted to run.

So more improvement today, finally I ran the whole 5K, felt really good.

 

 

 

Gym

Tonite it was the first time I was back at the gym since beginning of November last year.

I realized that I had not been there in a while, almost forgot to check in, my sports club have a system where you check in if you have booked a training session or just to check in to see statistics, which is good for me to.

Then I realized that I had forgotten the key to lock in my clothes 🙂 so I carried my backpack around in the gym.

Since I had not been at the gym I had to take lower weights, some exercises were not that bad.

Where I have lost most strength is back and triceps. Good to start exercising my back again, it has complained.

Part of the gym was closed, it looked like it was going to be renovated so I could not do one hip exercise.

Did a variety of hip exercises which  I need and then I did core. That was tough, did the boat with weight and turned my over body from side to side, then rolling the toe plank, that felt a lot, but did my 30 that I usually do. Then the pilates like the ”folding knife”, just did 10 of those, usually to 3×15. Core is definately something that I will work on and hip exercises plus back.

After Tuesday’s run I had very sore muscles the day after, lets see how I will feel tomorrow after the gym.

Probabaly going to have a tough time at the gym too but I need to get a strong back, feel it at work but glad that I have a table which I can sit and stand at.

Update

Still coughing but it is my hope that I will be cough free next week.

Too long with any exercise.

Have signed up to Hallandsultran in June which is ? but the big goal is getting ready for Double Death in November when I am going to finish those two laps.

I have started to get back pain so the gym is also something that I need to get back to.

I keep my fingers crossed that I will fine next week so I can head out on my first run, have not done any exercising since Nov 8th, that is the reality so heavy and pneumonia will be a challenge but I am a fighter. It will be a different year for sure.

Update

Yesterday I got an envelope from my doctor with the result of the tests that I did when I found out I had pneumonia.

I got the following result

Best Gabriella
The airway samples taken here were all normal

I got an OK to go on vacation and can start running when I am cough free and feels cold free again. It will be tough but I will make it.

So hopefully I will be back bloging again soon

Update

Here it has been silent for a while.

I thought I would share with you what is going on.

Right now I am taking time out from training.

What happened was that after the Double Death race beginning of November I ran into a cold that turned out to be a LONG one.

I got better and better but between Christmas and New Year’s the cough got worse and felt very different, Cocillana did not help (very powerful cough medicine).

I went to the doctor and found out I had pneumonia.

So when I will get an OK to go back to training I will start my weight journey and prepare myself for Double Death in November.

I will share this journey with you here.

Right now I am just walking down to the train station, walking from the train station to work, have to take the elevator up instead of walking 4 floors at work. I feel much better after 5 days antibiotics cure and am waiting to get back to the doctor to see where I stand.

30.8K Trail Run

#30 – (Trail Run) – 50 runs in 100 days – Keep Running edition
#31 – (Transport from) – 50 runs in 100 days – Keep Running edition

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Woke up this morning at 5 am to head out for the last longer trail run before the 6h treadmill battle challenge in November and to see in what condition I am in before the ultra race in December.

The temperature was 13oC (F) so I decided to wear capri, compression socks, long sleeve and windstopper.

On the train a guy got on and sat across from me and said hi 🙂  I was not sure what type this was but said hi and it Turner out that he also was runner. I realisera that when he asked me where I was going to run and told him I would run from Tjörnarp to Frostavallen and he asked if it was the Tjörnarp route 🙂 He and some other runners would run from Höör to a lake somewhere and he got me a tip to run from Höör to Hässleholm.

Great thing with Tjörnarp is that I step out from the train and then I just start running on Skåneleden.

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It was a bit chilly when I started so it was nice to have the windstopper on and it also smelled mushroom.

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At around 5K I started to have heavy breathing and had to take off the windstopper and I could breath much easier after that 🙂

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When I got to the loop I decided to walk because it was wet and wet branches get slippery. At one point I got very scared because I stepped on something and thought it was a snake but then it was a bransch 🙂

I was thinking on the train if it was crazy to head out for a 40K trail run one week after Lidingöloppet but I did not feel any tired legs and just enjoyed the trail run but when I had run 11K I got pain in my right knee and walked for a short time and then at 12K was a hill and then I realized that I still was tired in  my legs after Lidingöloppet last weekend and that was so true.

It turned out to be a great day for trail running but I decided during the run that I had to cut the distance

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I was following the route on my pulse watch as a back up but around 20K I realized two things, it has happened again, after 0.38K the distance did not work anymore and the pulse watch had lost the route. For the first time I felt that I really knew the route and very likely didn’t have to look at the pulse watch. I even found the narrow path after the ditt road after Nyrups Osteria and when I turned in to the woods.

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I almost sprangled my foot today but was lucky once again.

So I ended up running around 30K with some walking.

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It was nice seeing the fall colors and I passed some interesting people and drogs. On my way back to Frostavallen there was a lady who was out walking with her dogs, one little one who saw me first  and started to bark and then the middle dog who said hello to me and the little one was a bit more reserved.

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Then it was the transport back to Höörs train station that is approximately 4K.

 

7.49K Hilly Training

#38 (Transport to) – 50 runs in 100 days – Just run edition
#39 (Hilly training) – 50 runs in 100 days – Just run edition
#40 (Transport from) – 50 runs in 100 days – Just run edition

Now it is time to get serious with the hilly training so I decided to run up to St Hans Hills and do pulse based hilly training. Which means that when I am running up the hill I have to stay below 160 which is my threshold pulse.

I wore linnen, running skirt, short socks, regular running shoes, flipbelt, water belt with 5 bottles of water.

First I had a plan to run up and down the longest hill and then the slalom hill (=Down hill skiing hill) but during the transport run I decided for the longest hill only, the first plan was 5 times up and down and pulse based but not intervals but then I changed my mind and decided to run 8 laps.

Transport to – Distance: 1.62K

So after some rest after the transport I wet my hair and face and started my lap 1.

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This hill is flank from the beginning and then get steeper at the end, approximately 400m. After half the hill my pulse went up to  157, had to slow down but at the end I ended up getting up to 161. Ran down to the start, stood in the shades to get down to 132 in pulse before I would start my second lap.

Wet my hair and face and then it was time for the lap 2, now I knew that when it got steeper I have to keep the pace down to try to stay below 160 but once again I got to 161. But for me that is ok. Ran down and decided to get to approximately 130 before the next lap.

Wet my hair and face and started my lap 3, it was warm and got up to 161 again. Ran  down again to the start.

I do not recommend to to hilly training in the middle of the day in the summer but I did not have a choice today. Good for brain training but you need to bring a lot of water and during resting stay in the shade.

Wet my hair and face and started my lap 4, got to 161 at the end and now a guy showed up and we both puffed out on the top. Ran down again. Half done 🙂

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Wet my hair and face and started my lap 5 and got to 161 in pulse at the end. Ran down to the start.

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When I was standing in the shade resting three girls on bikes biked up the dirt road. 3 laps to go.

Wet my hair and face and started my lap 6, passed the Girls, at then end I got to 162 in pulse but still ok. Ran down to the start. Only two more laps.

Wet my hair and face and started my lap 7, passed the girls, they probably thought that I was nuts 🙂 Once again got to pulse 162 and ran down again to the start. Only one more lap to go.

Wet my hair and face and started lap 8, passed the girls and once again got to pulse 162.

Glad that I am stubborn.

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Distance: 7.49K, time: 1.12.38 h, average heart rate: 145, average pace: 9.41 min/k, max pace: 5.21 min/k, cadence: 158, VO2 Max: 28 ml/kg/min, ascent: 243m, desc: 246

Wet my hair and face and ran back to home, wet my face and hair during the transport home

Transport home – Distance: 1.66K