#17 – 50 runs in 100 days – Hardcore edition
#124 – 100 Days Of Miles Challenge
Tonite it was time to do a lactate test
Lactate test – A maximumtest ontreadmill, which takesa blood sampleat each newworkload (4 min intervals),so that youcan monitorthe concentration oflactic acid (lactate) in the blood.It is themost accurate way toget informationabout the condition, andinthe lactate curvecan read theappropriatetraining zonesand theopportunities for improvementinfitness.
Last time I did this was 2006 so it was a while ago. My threshold pulse was 163
mmol/l
2.0
4.0
2006: Pulse
156
168
2008: Pulse
152
164
Before we started the test we looked at what pace area I have been at during the intervals during my pulse based interval training and then I started by running at 8 min/k to warm up and the the actual test started
I ran for 4 min and increased the pace: 8 km/h, 9 km/h, 10 km/h, 11 km/h, 12 km/h, 13 km/h and in between I got stung in my finger to measure the lactate in my blood. It did not happen very much with my lactate level in the beginning til the very end which means I have a endurance curve 🙂
And my threshold pulse today is 160
Distance 3.54 miles (5.7K)
We are going to have a follow up to discuss my training Schedule. Found out that pulse based interval training seems to be the interval training I should be doing mostly
#14 – 50 runs in 100 days – Hardcore edition
#121 – 100 Days Of Miles Challenge
This afternoon it was time to do pulse based interval training where I am a couple of heart beats under my threshold pulse during the intervals. My threshold pulse is 163, I hoped that the sun would come out but it looked like that wouldn’t happen.
So it was just to head out and get those intervals done. When I started with warm up part of me wanted to quit and head back home but that wouldn’t happen. The weather was grey, upwind, rain from time to time. I am not very found of rain and upwind but it strengthens you as well.
The layup is the following:
2K warm up
4x2K intervals with 2 min rest between
1K cool down
Temperature: 15oC (59F). Started with 2K warm up and then it was time for the first interval which was the best interval. Rested (walked) for 2 min where I drank some water
The second interval I landed at 156 and lay there for a while, eventually I got up to 160, during this interval I am running on a bike path which is gradually increasing in altitude where I also increase the pace and got to 162 so then I had to run a bit ”slower” to get back to 160 where I try to be during the intervals. Rested (walked) for 2 min, drank some water. This was one of the toughest intervals. Here I started to feel a relief because I had done half the intervals
During the third interval I got up to 160 pretty quickly but was after that pendling between 156-159 but got back to 160. Rested (stood still) for 2 min, drank some water,
Finally the last interval where I also had a hard time getting up to 160. Also one of the toughest intervals and I just wanted it to be over soon.
The interval training today was tougher. The reason could have been that I still was tired after the fore foot running this weekend where I get very tired calves after 20 min fore foot running.
Ended with 1K cool down.
I hope that I can do one more pulse based interval training before the resting weeks before my last race this year
Distance: 7.14 miles (11.49K), time: 1.09.44 h, average pace: 6.04 min/k, max pace: 4.23 min/k, cadence: 178, VO2 Max: 28 ml/kg/min
#3 – 50 runs in 100 days – Hardcore edition
#110 – 100 Days Of Miles Challenge
Today it was time for the last tough trail run before the race ”Dödens Zon” (= The Death Zone) and also time for resting weeks.
So up 5 am this morning and then take the train to Tjörnarps train station.
I was a bit worried, the temperature has dropped and it said 7oC (45F) and a bit windy, some rain around 8-9 so I put on the winter gear. Turned out that the temperature was perfect, gloves and hat got off early and got back on at the end when it got a bit chillier, no rain in the morning but some rain at the end but it did not bother me.
It was also mostly dry, some gooey parts.
This time I for a short moment got unfocused on the White marking and just ran on automatic but something told me I had run too far, did not very far though til I noticed it 🙂 and turned back.
I usually do take a resting week after Lidingöloppet but wanted to pass the challenge 50 runs in 100 Days and then a really tough trail run last weekend, physical training this Wednesday. So if I got tired legs when it was 20K left I was not surprised. Continued to run, when it was 15K left my legs felt like lead and then when it was 12K left they gave up 🙂 So I just had to acdept the fact that it probably was very likely that there would be some more walking before I was done.
It is hunting season so in front of me I saw a group of hunters and asked nicely to be able to pass them and they moved to the side, they might have been the friendly hunters 🙂
When I get tired I do not lift my feet and bounced into stones so my toes got hit and started to hurt which makes me grumpy 🙂
At the end not even Red Bull helped much
Today I saw a squirrel and I think it was a venison in the wood at the loop.
When I got back to Tjörnarp and it was almost 3K left I told my feet to get moving because I didn’t want to miss the train and wait another hour til the next one. Two ladies were out in the forest and picked mushrooms and their dog ran with me for a short moment 🙂 and then I saw a couple walking their kitten 🙂
So when I was on the last straight trail part I told myself to lift my feet so I didn’t fall flat on my face and what happened of course I fell flat on my face and got leaves and dirt in my face 🙂
And finally I was done.
Resting is very good. So now it is finally resting weeks which I really need, will probably not run til the end of the week and I will also book calves massage and maybe do yoga instead of lifting weights this following week.
I am satisfied with the run even if it was some walking,
Distance: 29.07 miles (46.8K), time: 6.11.19 h, average pace: 7.56 min/k, max pace: 5.45 min/k, cadence: 168, VO2 Max: 27 ml/kg/min
#1 – 50 runs in 100 days – Hardcore edition
#108 – 100 Days Of Miles Challenge
This morning I got a sleepin in running morning, didn’t have to get up at 5 am, could sleep til 5.30 am.
Felt that I had to get up to Kullaberg to run Dödens Zon, 21K before the race October 31st. No one wanted to join me so it was just to do it the longer way, take the train and bus, hoped that I would get back in time to take the 3 pm bus back.
The weather report had said 11oc (52F) so I brought a fleece jacket and gloves and hat.
I ran this route beginning of August for the first time and I realized that the start was different but I liked it a lot, a narrow trail in the woods.
It did not take long til the fleece jacket was put around my hips, it just got too warm and then also my gloves and hat.
So good to be able to import a route in a pulse watch and follow it but since there are no markers yet I ended up doing some loops, getting back to the same place. If I am not looking at the rout for a few seconds more I can get outside the route so I practiced getting back on the route again on some occasions.
After a while I get down to the ”beach” and run on stones till I get to Nimis. Last time I walked on the stones and had planned to try to run but it is too many loose stones but I could walk faster this time and there was also some climbing involved (climbed earlier in my life)
Got off the route when I climbed up at Nimis but knew where I would get so it worked out at the end.
Last time my group came too far to the left at one part and ended up at a very steep downhill part where you could not run at all and I wanted to find that trail that the first group found. I know now why we got to far to the left. It feels so natural to run over a ”spong” but the trail is just before the spong but you can not see it from the beginning, it was a very steep down hill trail that you could run down for the most part but at the end it got too stoney
After I had climbed up a hill we have to get up on another hill where we had problems finding a trail and I honestly thought I would do so much better this time but NO, I had a breakdown here but calmed myself down so I systematically could get back on the route. So good to get away from that hill.
Now my legs were really tired so I combined Tailwind Raspberry and Red bull, am not a Red bull drinker normally but had started to drink that on tough trail runs. When I get tired I have cravings for sweet flavor
The sun got out and it started to get really warm, it would have been nice to have a t-shirt but rolled up my sleeves on my long sleeve.
Fell flat faced on my nose a couple of times and some swearing, have realized that when I run alone and get tired and bump into things that I swear and get grumpy, do not happen in a group 🙂
On this run I got to know Kullen a bit more because I was not running totally on the route.
When I was on my way to Kullens light house two guys showed up running so I thought it look like they are preparing for Kullamannen as well. One guy was fast and the other one got behind and after a while I passed him. We met up at the light house and asked him if he and his friend would run Kullamannen or Dödens Zon, they are going to run Dödens Zon. Unfortunately he had knee problems.
Realized that we are not going to run up to the light house on the race so I experienced a new part which I liked
Passed these cows and hoped that they wouldn’t attack me 🙂
Now it was not so long away from Mölle
When I got back to Mölle I was talking to myself 🙂 Saw myself getting closer to the finish line and when finished I almost kissed the ground 🙂
I had to wait for the 4 pm bus so I got to Hotell Kullaberg and sat on their outdoor seating and had a cold cola. Oh boy was I jealous of some people who had a huge shrimp sandwich and a cold beer.
Then it was time to get to the bus and get back home.
I ended up having a great day at Kullaberg, I really like this route, it has it’s trix
Distance: 15.89 miles (25.58K), time: 5.16.30H, average pace: 12.22 min/k, max pace: 5.33 min/k, cadence: 154, VO2 Max: 29 ml/kg/min
#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
#49 – 50 runs in 100 days summer edition
#106 – 100 Days Of Miles Challenge
It felt good to go out for a run after the job interview I was at this afternoon.
It was a bit chilly when I biked home after the interview so I had gloves and hat on as well. After a while I took off the gloves because I got warm. It feels like the colder Fall is here and it is time to put on more warmer running clothes.
Since I would run such a short run I didn’t have to wear my energy belt so I was wearing my flipbelt to have somewhere to put my mobile phone.
It was a bit windy and I was not sure if it would start to rain.
Since I should have rested after the race this weekend I ran in a comfortable pace
Distance: 3.31 miles (5.33K), time: 33.21 min, average pace: 6.15 min/k, max pace: 5.57 min/k,
cadence: 172, VO2 Max: 27 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)
#47 – 50 runs in 100 days summer edition
#104 – 100 Days Of Miles Challenge
Today it was time to do pulsebased interval training again where I during the intervals is a couple of heart beats under my threshold pulse. My threshold pulse is 163
Even if I didn’t have any sore muscles Sunday after the 30K cross country race that I ran Saturday I am of course frayed so I didn’t except the same pace as the other intervals when I have had more rested legs. But it would still be interesting to see what max pace I would be able to get to.
Ideal day for interval training, hardly any upwind.
First it was 2K warm up and then it was time to do the first interval, I first landed around 152-153 and stayed there for a while. It took a long time to get up to 160.
Rest for 2 min
Second interval I got up to 160 pretty fast, at the end I am running up on a bike path and had gotten up to 162, tried to avoid it but got up there this time too 🙂
Rest for 2 min
Third interval I felt tired in legs and was around 155 in the beginning. Got to 158 and finally 160 but dropped to 155 at the end.
Rest for 2 min
Fourth interval I felt tired legs and was also around 155 in the beginning, down a bike path I increased the heart beat. Got up to 158 and finally 160 at the end but dropped to 155 at the end.
Then it was 1K cool down.
Distance: 6.93 miles (11.15K), time: 1.09.19.7h, average pace: 6.13 min/k, max pace: 4.10 min/k, cadence: 182, VO2 Max: 28 ml/kg/min
#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
