Turned out that this run actually is the last run for me in the challenge that ends at midnight. The next challenge said it was going to start April 19th 0.05 but is actually April 20th 0.05.
When I left work the sun came out and it felt good to know that I would run a 5K run when I got back home.
Temperature: 12.5oC (54.5F)
It was nice getting out even if it was fresh winds.
The pace was ok, felt that I was influenced by that I was tired. Have not managed to get to bed in time this week but work on it 🙂
Nice to see the sun out, beginning of this week has been grey.
Distance: 5.14K, time: 30.52 min, average heart rate: 149, average pace: 6 min/k, max pace: 5.14 min/k, cadence: 178, VO2 Max: 27 ml/kg/min
Yesterday afternoon I felt sore in my throat which was odd so I decided not to run my 5K run that was planned for Friday evening, instead stay home, keep myself warm and get to bed early and hope for the best. 9 out of 10 times it has worked.
The plan today was to get up in the morning and run Lund Runt, a city run around 28K.
When I woke up at 7.30 my throat was just fine so I decided to run what was planned.
Last time I ran this route I realized there were still some parts to correct and this time I had decided I would run the original run except where there is construction work.
The temperature was 8oC (46F) and grey but no rain 🙂
So clothes were long sleeve and windstopper, compression tights and regular running shoes, 2×250 ml bottles with water.
I am not really a morning runner but sometimes it has its advantages. Not many runners are out at this time in the morning but a lot of walkers and dog walkers.
The first correction was at Nova (the shopping mall) where I have realized I have to stay on the left side of the car road.
Last time I realized that the route was continuing in the sheep pasture, had to run back and into the pasture last time but this time I knew that 🙂
Then at Tetra Pak we have to cross the car road over to a bike/walk path where I had crossed the car road at the wrong place Before but this time I made it 🙂
Now I started to get bored and part of me wanted to quit but the stronger me decided to continue and try to get the spirit back.
At Råby I passed Brödlabbet and waved at Caroline but she didn’t see me.
I started to feel a bit pain in my right knee and I decided to walk when I had run around 20K for 1K to try to get the pain away and then run the rest of the run and it worked.
It was a bit tough today but I had to run these 27K because my first ultra race is getting closer and if I cannot handle the distance now the question is if I am going to run the race or not and that is a question I have to think about anyway. This commuting and my 2 week cold has not worked in my direction.
When I got to Ladugårdsmarken I saw another CKR runner, she had a CKR buff on and we said hi, now home was getting closer 🙂
It is interesting how your mind works. I am slower before breakfast and I am accepting it but then I passed two other runners who was a bit slower than me and for a short moment I felt that I was really fast 🙂 even if I was slow.
Finally I was home and it was nice to eat some breakfast after that.
Distance: 27.22K, time: 3.02.42, average heart beat: 146, average pace: 6.42 min/k, max pace: 5.24 min/k, cadence: 174, VO2 Max: 37 ml/kg/min
This morning it was time again for some trail running around Genarp with the Swiss Alpine group.
We were a smaller group today. From the weather reports it looked like it is going to be colder, grey day and it was a bit colder this morning so of course me who is afraid of freezing and getting a cold put on full gear.
During the first couple of k’s it felt like I was wearing a too heavy back pack. Felt tough to breath. So I asked for a mini pause and took off both my fleece and windstopper 🙂 Everything changed, could breath normally.
Got a ride with Madeleine and then we met Gert-Inge on the parking lot. This week I got my new Altra Lone Peak 2.5 and couldn’t hellp myself. I wore those during the run and was really satisfied.
Almost the same route as last week but not completely. I had decided that I would run all the way at two hills and did it, Felt great!
Found out that we would run down and up the serpentine, that was really fun last time. This time I just flew and felt like Emelie Forsberg.
The sun came out and it was a perfect day til I came uphill on a dirt road and saw Madeleine laying on the road and was wondering what had happened. Sprained ankle. For the first time my elastic bandage came in handy. She tried to run after a while but it did not work so we walked but then she fell down in pain again. I felt that it would be better if she could be picked up by a car. Gert-Inge got my phone number and ran to his car.
He called and told us we had to move 1500 m. Madeleine could not walk so I carried her with some pauses. Then she could walk with baby steps with my support. At the end Gert-Inge came on a bike and Madeleine ”jumped on” (a lady from the house where the car was borrowed her child’s bike to Gert-Inge.
Lucky us Madeleine had automatic transmission.
Today I enjoyed the run a lot because I did not run around angry.
Distance: 16.07K, time: 2.21 04h, average pulse: 146, average pace: 8.46 min/k, max pace: 5.01 min/k, cadence: 172, VO2 Max: 30 ml/kg/min.
During the nite it rained and it has been a grey day but when I took the train home from work, closer to home the sun came out. Lucky me this was a running day.
Temperature showed 11.3 oC (52.3F) so compression tights, long sleeve and windstopper, gloves and hat.
Had a good pace from the beginning. Still irritated by a person that has behaved badly lately so some rehabiliation again.
Enjoyed seeing the sun and nice to get out on a bit longer run. Passed another runner and we said hi to each other
When I got back I realized that even if the GPS worked this time. the distance and average pace got screwed up. It is a 12.5K run and it showed around 18K and an average pace of 4 min/k, I don’t think so 🙂
Need to reset the GPS
Distance: 12.5K, time: 1.16.42 h, average heart rate: 151, average pace: 6.08 min/k, cadence: 176, VO2 Max: 27 ml/kg/min
It was such a joy running tonite but it turned out the GPS did not work properly so I did not get all the data registered.
Nice pace though, that worked, nice to see those numbers under 6 min/k mainly on the run.
Lately I have become very irritable at someone and how I rehabilitate myself is to visualize that person in front of me during the run and slowly get that irritation out of my system.
It was grey and rain in the air and since I am used to colder weather where I work, even if it was 13 oC (55F) I put on long sleeve and fleece 🙂 of course the fleece got off during the run, the windstopper compression tights was a bit warm, I guess I have to accept that spring finally is here 🙂 I wore hat and gloves and it did not take long til they got off as well.
Average pace was 5.34 min/k, distance approximately
This year is about getting more higher meters of altitude since I plan to run a ultra race called Kullamannen Ultra i Nov and I have found a new group of Runners who are getting ready for Swiss Alpine in August and they have a pace that suits me perfectly.
Finally I could join them today in Genarp. I got a ride with Terje who has a big red jeep and of course we discussed running on our way to Genarp where we met the rest of the group.
We were 6 people and 2 of them were former AZ colleagues and one guy had two common friends, Nishaban who also is a former colleague from AZ and then Jeanice who belongs to CKR.
I wanted higher meters of altitude and I GOT it. We ran on a mountain bike trail and I liked the serpentine the best, first down the serpentine, we paused shortly and then ran back up,
There were some hills where I had to walk part of it, I am not used to these hills but will run with this group to improve.
During the run my gloves, hat and fleece got off. The temperature was 9oC (48F) when we started.
Here is when we have started running down the serpentine
Even if I was last I was not stressed because I always saw someone from the group in front of me
Here is when we were running up a longer dirt road, first I was able to run but at the end I had to start walking so my inflection Point (=brytpunkt) came a bit earlier.
Even if I have just got back from a longer cold I was proud of myself. Am satisfied with my run. I am going to be tired in my calves tomorrow 🙂
I have realized that when I am running in the city and I am saying hello to other runners I can get the evil eye from some runners but when I am running on trails every runner is so happy and say hi with a smile 🙂
Distance: 17.35K, time: 2.18.11 h, average heart rate: 154, average pace: 7.58 min/k, max pace: 5.45 min/k, cadence: 174, VO2 Max: 30 ml/kg/min
You have not heard from me in a while because I ran into a cold a couple of weeks ago.
I was fine after one week but then I had this stubborn cough that did not want to go away.
One issue that I have in the spring is that I can get it prior to my spring allergy and then the cough could be a allergy cough but it is tough to know, I have learned the hard way not to exercise when I have a cold cough.
Lately I have ”crawled on the walls” so since it has itched in my eyes I decided to go out for a run today, even if it was a short run it was lovely to be back.
Since I did not want to run into another cold I put on a lot of clothes, winter tights, long sleeve, fleece and windstopper, warm hat and gloves. During the run the hat and gloves were removed
Distance: 5.08K, time: 30.43.2 min, average heart rate: 147, average pace: 6.02 min/k,
max pace: 5.03 min/k, cadence: 176, VO2 Max: 29 ml/kg/min
I have decided that even if this commuting means longer days that my exercising is not going to suffer. So after work I went out for a run. Mandatory reflective vest and headlight.
Even if it was colder it was not raw cold.
Saturday I had issues with my heart rate, went above 140 during my warm up but tonite it felt like normal. I have managed to get to bed earlier this week.
An interesting thing happened, someone was out with her pig 🙂 I have heard that pigs can be pets but do not know anyone who has a pig as a pet.
Nice to get out for a run even if it was later. Twice I had to pass horses. I am not afraid of horses but I do not want to get kicked by one but nothing happened.
Distance: 12.65K, time: 1.18.36.8 h, average heart rate: 149, average pace: 6.12 min/k,
max pace: 5.13 min/k, cadence: 176, VO2 Max: 27 ml/kg/min
Instead of a long run I decided that I would do pulse based interval training instead.
Temperature: 30C (37.4F)
Threshold pulse: 160
Started with 2K warm up and even if I ran slowly the heart rate Went up over 140.
Then the first interval and it was tough. Did not go over 160. The first interval always feels very long
2 min rest when I was jogging.
Second interval was tough as well. Not over 160
2 min rest when I was jogging
Third interval was also tough but now it starts to feel better because it is only one interval left.
2 min rest when I was jogging
Finally the last interval. Got up to 162, did not pay attention to the pulse Watch. I passed a man and a child and all of a sudden I heard someone shouting at me, asked if it was my head phones that was on the ground. I do not listen to music when I am running.
Then 1K cool down.
I am not sure why it was tough today, no upwind but maybe because of lack of sleep. Started working again and getting up earling in the morning to commute.
Distance: 11.91K, time: 1.10.58.4 h, average heart rate: 151, average pace: 5.57 min/k, max pace: 4.46 min/k, cadence: 184, VO2 Max: 27 ml/kg/min
Today it was my first working day, got up 5 am to take the train 7 am so my brain was exhausted but I had decided that I would go out for a run when I got back home.
I was glad my stronger side won because a lot of tension disappeared after the run.
This was a test run to see if my knee was OK. After Newaza (= judo wrestling) Friday evening, when I had been home for a while I had pain in my left knee, I didn’t think it was serious.
Had a good pace from the beginning. Was dark so I wore my reflective vest and head light.
Interesting how invisible people can be who do not wear reflective vest or similar when they are walking on a dirt road without any streetlights. I passed a girl in the dark and hardly saw her.
Distance: 5.08K, time: 29.20.6 min, average heart rate: 148. average pace: 5.46 min/k, max pace: 4.57 min/k, cadence: 182, VO2 Max: 28 ml/kg/min
