Kategoriarkiv: 50 runs in 100 days – Hardcore edition

10.4K Hilly Run

#15 – 50 runs in 100 days – Hardcore edition
#122 – 100 Days Of Miles Challenge

Today it was time to test my new Altra Lonepeak 2.0 with the correct size, one size bigger than normal and better grip than 1.5

It has been raining for a couple of days so what was better than running a couple of laps on St Hans hills.

Temperature: 15oC (59F)

When I got to St Hans hills I decided I would run the regular way at the Mördarbacken (”Murder hill”) where it was really gooey. Upwards on that hill was no fun. I was gliding down a couple of times, Lonepeak 2.0 did not pass the test there. At the short hill there was parts where I was gliding a bit and before I got to that hill I had to take a detour because it was puddles on the dirt road that covered most of it 🙂

Then the famous circle hill came and there is a place where Fellraiser does not pass the test so with that in mind I ran down that part and voilá it was like Bambi on ice. Fell on the side and when I got up again it did not take long til I fell on my butt 🙂

In the forest grove it is dangerous to run with regular running shoes but lonepeak 2.0 passed the test.

Second lap it was more safe to walk part of Mördarbacken (”Murder hill”) to avoid injuring myself and then of the top hill I chose parts where it was not as gooey. A the circle hill I did not want to fall flat on my face so I find grass parts where I could run on to have a safe run down.

Kindergarten was out on St Hans hills and when I ran down Slalombacken (Down hill hill) one kid waved at me and one asked me why I came from the opposite side. I was not sure how I would respond.

Decided that I would run another lap where by automatic now took the variant at Mördarbacken (”Murder hill”) which first is a better choice but then the middle part is worse when it has been raining so I ran instead in the middle and to the Mördarbacken half up (”Murder hill” ).

Now St Hans hills is not the same as the trail where my last ultra race is this year. This weekend I will do my last longer trail run before the race and I will run in these shoes to see how they are for example at the loop and on some of the hills.

I think that even if I was gliding on part of some hills today that lonepeak passed the test, Fellraise cannot handle parts of St Hans hills either when it is gooey.

So nice to run in shoes with enough room 🙂

Distance: 6.46 miles (10.4K), time: 1.15.02h, average pace: 7.13 min/k, max pace: 5.14 min/k,
cadence: 174, VO2 Max: 29 ml/kg/min

Pulse based interval training

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#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

12.63K Flat run

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#13 – 50 runs in 100 days – Hardcore edition
#120 – 100 Days Of Miles Challenge

During the nite the storm Freja decided to come for a visit and she was quite intense from the beginning and I was hoping she would calm down later today so I could go out for a run and lucky me she did 🙂

During the afternoon the sun came out and the temperature was around 14oC (57F).

It is also interesting to go out for a run after a storm to see what damage the storm has done but where I ran this afternoon there were no windthrown trees.

When I was running on a dirt road they were collecting sugar beet and I decided it was better to pass on the right side so I didn’t get hit by a sugar beet.

No upwind today either. Felt I had a good pace and could run up the Hillier part of the bike paths in a good pace, felt stronger as a runner which was a great feeling.

At the end I was also on a dirt road and saw two horses and said to myself Oh no! I am not afraid of horses, I have done horseback riding earlier in my life, but their hooves can do great damage but they kept themselves calm 🙂

This was my fastest 12.5K run that I have done so far which felt great.

Distance: 7.84 miles (12.63K), time: 1.15.39.5h, average pace: 5.59 min/k, max pace: 3.46 min/k,
cadence: 180. VO2 Max: 27 ml/kg/min

5.34K Flat run

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#12 – 50 runs in 100 days – Hardcore edition
#119 – 100 Days Of Miles Challenge

I decided I would run a regular run early evening now when the temperature was perfect 13oC (55F), hardly no upwind and no rain 🙂

Best to bring headlight and reflective vest and the headlight was used during the run. I am not sure if it was goo or horse shit I was running into in the dark, before I put on th headlight. Good reason to use it when you are running in the semi dark on a gooey road. No gloves and hat. When I did my forefoot running earlier I did not know where I could put my mobile so I left it at home but before this run I remembered I have a flipbelt. so I had a good place for mobile and keys.

The pace was not so bad.

Thought it would be colder so I actually put on a fleece, I survived but could have been without it too but did not get too warm.

Distance: 3.32 miles (5.34K), time: 33.05.5 min, average pace: 6.11 min/k, max pace: 4.57 min/k, cadence: 176, VO2 Max: 27 ml/kg/min

3.28 K Forefoot running

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#11 – 50 runs in 100 days – Hardcore edition
#118 – 100 Days Of Miles Challenge

I took some time off from running after the race last weekend and when I was planning my running this weekend I realized that I had not done any forefoot running in a while.

Since the cadence did not get registered during the race last weekend it was an idea to do forefoot running to see if it was just a temporary issue and also work on my forefoot running.

I am still at 20 min forefoot running, since I had not done it in a while it would be 20 min I would do this afternoon.

Earlier today it had been grey and rainy but then the sun showed itself, the temperature was 15oC (59F), perfect.

Decided to use my regular running shoes and run around the neighbor hood on the bike paths.

Sometimes I am wondering what people think of me when I run around on my fore feet. I am not sure how it looked like.

Great colors on the trees and the leaves on the ground, it was magic running surrounded by all the Fall colors.

I who was sceptic in the beginning about forefoot running might end up bying barefoot shoes later this Spring.

Distance: 2.04 miles (3.28K), time: 20.04.5 min, average pace: 6.07 min/k, max pace: 5.13 min/k, cadence: 190, VO2 Max: 27 ml/kg/min

Dödens Zon

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#10 – 50 runs in 100 days – Hardcore edition
#117 – 100 Days Of Miles Challenge

The alarm went off 4 am this morning and the reason for that was that I was going to run a race starting at 8 am at Kullaberg called The Death Zone (= Dödens Zon). I was going to get picked up at 5.40 so the day before I had packed, taken out what I am going to wear, mixed sportsdrink and shaken out Redbull and made ”Jägarsnus” (raisin, peanuts and chocolate).

We had to leave earlier to pick up our number tags. We got there just before the Ultra race started at 7 am which is 3 laps of The Death Zone.

After that we went back to the car and got ready for the race, since I knew that it was very likely that I would take off my windstopper because it was going to be too warm when I started running on those hills I decided that I would only have a long sleeve and fleece, gloves and my CKR hat, I also brought my race belt which is very good to use when you know that you will take off clothes during the race.

Just before the start the story about Kullamannen was told and he was riding in on a horse 🙂 and I just wanted to start. The max time was set to 4h and it was my goal to finish in less than 4h. When I ran the course Oct 4th I ended up running around 25K, did some loops and have a hard finding the path at Håkullen but now when it would be streamers I did not expect any major running errors on my part.

And off we went. It was a bit chilly and windy in the beginning but did not bother me much. I saw on my pulse watch that I was keeping a pace of 6.30 and was satisfied with that. I was wondering what would happen when we got to the narrow path when we entered Kullaberg. That was the first ”stop”, had to stop running because everyone in front of me walked but it is a short part and it did not take long til we came to much wider parts. I have to say that this was the first race where runners actually were keeping themselves to the right and if it was no room to pass and you said to the right they moved to the right 🙂

Another stop was when we were almost coming down to the coast and all the stones but after that if was fine. I had decided I wouldn’t run over the stones because some of them are loose it it so unnecessary to sprain my foot and this morning some of the stones were also slippery. Here it was time to take off my fleece and gloves and hat had been taken off earlier

When we got to Nimis there was the first tough really steep part where I climbed, no chance I would run here. after that it was some running again. I noticed that they had reorganized the route just before Håkullen where we were suppose to run down a steep trail, get down to stones again and up a tough steep part again. It might have been too slippery that it was a safety risk, not that the new part was less steep or less tough. My time at 10K was around 1 h 40 min so it felt that it would be possible to finish under the max time. Now my legs started to feel tired so it was time to take out my bottle of Redbull in the front of the back pack.

When I start to almost fall on the stones I know that I am tired, had to tell myself to lift my feet so I would avoid falling flat faced down.

When we got to Kullens fyr (Kullen’s lighthouse) I was just passing the fuel station since I had sports drink, water and redbull and candy and stuff with me. Turned out they had moved the cows, saw them later in a paling, I guess they might get stressed of all the runners that would pass them where they had been earlier.

Now Mölle harbor was close and you could see it from a distance. I walked up some hills at the end to rest my tired legs. After Nimis it felt that I could have gotten cramp but lucky me it did not happen 🙂

I like this race, it has a lot of variation, normal hilly trails, stoney parts where I would like to be able to run faster, even if I got the comment today that I was rushing down those, I wouldn’t say rush. At some parts I cannot run down or up them but at the end I was actually doing that. And then you have these parts which are really steep and it is impossible for me to run there. The best ultra runners are on the other hand running up those parts, the best are running one lap (The Death Zone) in less than 2 h.

Then I got to the beach and knew that it was close, Heard that it was only 800m left and I started to run faster and faster.

So proud of myself. Finished in 3.06.24 h

Place: 39 out of 83

Results

Distance: 12.39 miles (19.95K according to my pulse watch), time: 3.06.29h , average pace: 9.20 min/k, max pace: 5.03 min/k, VO2 Max: 30 ml/kg/min

MTD: 93.67 miles (150.81K)
YTD: 915.02 miles (1358.12K)

5.25K Flat Run

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#9 – 50 runs in 100 days – Hardcore edition
#116 – 100 Days Of Miles Challenge

Yesterday I had not decided if my last run before Saturday would be 2K on the treadmill at the gym or a 5K flat run til I ran my 12.5K run yesterday and realized that the GPS did not work properly so after that the decision was made, it would be a 5K run today to do a test to see that it will work following a route and get time and distance, crucial for Saturday.

Ended up being a nite run so premiere with reflective vest and headlight since I would be on dirt roads without any lights.

The temperature had dropped a bit so I decided I would test my winter compression tights.

Seemed that I was a bit faster than yesterday as far as pace

It is a bit spooky running in the dark, on a dirt road without any lights and the headlight lead the way. I saw a rabbit at the side seeing two red eyes 🙂

I was glad I listened to myself and used the reflective vest and headlight because all of a sudden on the dirt road I saw some lights coming down the road and I was wondering what it was, a hug wide tractor that basically took up all the road. I think he saw me 🙂

Also when I was on a dark trail on my way to the grave yard I saw two silver eyes at the side which was a cat. It is interesting to see animals in the dark. The only thing you see is their eyes 🙂

You also will realize how invisible people and animals can be when they do not have any glare. When I was running through the grave yard I noticed some movement on the road and it wasn’t til I got closer I saw that a person was out walking a dog.

Distance: 3.26 miles (5.25K), time: 32.21.9 min, average pace: 6.09 min/k, max pace: 5.23 min/k, cadence; 180, VO2 Max: 25 ml/kg/min

12.5K Flat Run

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#8 – 50 runs in 100 days – Hardcore edition
#115 – 100 Days Of Miles Challenge

Today it was such a Lovely Fall day, the sun was out, the sky was blue and no wind so I decided I would go out for my 12.5K run and then it will be one more run this week before the race Saturday, have not decided yet if it will be a 5K tomorrow or 2K at the treadmill at the gym.

Since I had not run this 12.5K run in a while I decided to follow the route on my pulse watch. Everything seemed to be just fine.

It was so lovely running out to those dirt roads and see those lovely Fall colors on the trees and bushed. It was just fine that the pace was a bit slower than usual, this is my last resting week before the race Saturday so I do not want to run very fast.

Interesting was that I passed the same guy than Friday, I had a long sleeve, fleece and windstopper and he ran in long pants and a linnen and handle bars 🙂 He seemed to run the same route again because I passed him a second time, we were running in opposite directions. Today I had a long sleeve and a windstopper and was just fine, gloves and hat got off after a while.

But when I had run around 8K and checked my pulse watch I had only run 0.01 m and 8.9 min 🙂 I just looked at the pace and the route during the first part of the run.

I have now done a GPS reset and a Firmware update so it seems to me that I have to do a test and run the 5K run tomorrow and see if the GPS works because it needs to work on Saturday so I know how long I have been running as far as the time and distance.

So to sum it up distance: 7.76 miles (12.5K) and time 1 h and 19 min

9.97K Windy Flat Run

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#7 – 50 runs in 100 days – Hardcore edition
#114 – 100 Days Of Miles Challenge

Today it was time to go out for a run.

Earlier this week I bought 2XU Winter tights and the girl I talked to about these tights informed me that in this part of the country when it is really windy the cold will go straight through these tights. It has been a really windy day today so I decided to take these thights out for a test. Put the Winter equipment on because I hate to be cold, better to be able to take off clothes during the run if it turns out it is too warm.

In the beginning I had windstopper, fleece, long sleeve, 2XU compression tights, gloves and hat. The tights passed the test, I didn’t freeze 🙂

After a while I also took off my gloves.

There were also some other tough runners who were not afraid of the wind.

I wanted to have a slow flat run today and I was breathless at a pace of 6.15 min/k, might be the wind. What is more refreshing then a cold upwind?

After 1# of the run I had to take off my windstopper, felt a bit too warm but then at 6K it was time to put on the windstopper and gloves again but the gloves got off after a short time 🙂

It was nice getting out running even if it was windy, it was very nice seeing all those lovely Fall colors

Distance: 6.19 miles (9.97K), time: 1.05.26 h, average pace: 6.33 min/k, max pace: 5.45 min/k, cadence: 176, VO2 Max: 25 ml/kg/min

Second resting week, next weekend I will run a race and need to have fresh legs

2.34 K Treadmill

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#6 – 50 runs in 100 days – Hardcore edition
#113 – 100 Days Of Miles Challenge

When I woke up this morning I had really sore muscles in my legs. It is a long time ago since this happened last time.

Sore muscles in my calves, front and back thighs, sore knees, butt and hips 🙂 Quite stiff

Someone in my running group has said that if u wake up stiff after a training you should go out for a shorter run or walk in the morning. I have never tried that but this evening it was time to get to the gym. I was not sure if running on the treadmill would be such a good idea but decided that I would give it a try.

To be on the safe side I put on the security string and started with 6 min/k (10), I got breathless and felt my tired legs, after 500 m I reduced the pace to 9.5 and then at 1K back to 6 min/k and then at 1.5K down to 9.5 again. Very interesting run 🙂

After that it was time to do lift weights. Last week I took one week timeout from running and I ended up not going to the gym and I felt that in my hips when I did my first run after the timeout so I carefully chose my legs exercises. Did biceps, triceps, shoulders, back where when I did the torso rotation felt that I also had sore core muscles :-), one hip stability exercise and one hip strengthening exercise. The strengthening exercise was done on a low stool 🙂

Walking up and down the stairs was a joy, especially down the stairs 🙂

Finished with foam rolling of calves, front and back thighs, plank on pilates ball and stretching.

Distance: 1.45 miles (2.34K), time: 14.35 min, average pace: 6.13 min/k, max pace: 5.23 min/k, cadence: 176, VO2 Max: 23 ml/kg/min

Gabby's Challenges

Challenges that I am participating in

Kategoriarkiv: 50 runs in 100 days – Hardcore edition

10.4K Hilly Run

Pulse based interval training

12.63K Flat run

5.34K Flat run

3.28 K Forefoot running

Dödens Zon

5.25K Flat Run

12.5K Flat Run

9.97K Windy Flat Run

2.34 K Treadmill