Was absent from Newaza last week because I was getting up early Saturday morning to run a longer trail run.
Nice being back on the judo mat.
Nice to see that Per Gran was back. Started with warm up running around the mat, unknown distance then Sideways both sides, High knees and Kick in the butt. Over steps. Then of course some intervals on the long side: forward, backward, sideways both sides, backwards, right foot and left foot.
After that somersaults and then my favorite exercise which I suck at but ONE day I will make it. Göran even tried to make us to i this bunched together doing at the same time, like it would make a difference 🙂
Then Newaza started. Back to strangulation again and this strangulation was sneaky and nasty. I suffered but of course clapped.
It was tough today and Daniel gave me some tips that I will try to continue with in the future.
I wanted to run in day light and also needed to increase the distance on the middle distance run.
Some weeks ago the plan was to run 2 laps on St Hans hills and then run to the ”Bull hill” but the whole St Hans hills was icy so I managed to get around 1 lap and went to the ”Bull hill”. It was foggy and I have been told that there were actually two hills at the ”Bull hill”. I do not remember if I actually ran on both last time.
So the plan today was to run 2 laps on St Hans hills, hoped it would not be too icy today and then run on both hills at the ”Bull hills”.
Nice to see the sun and no rain 🙂 It was much nicer to run on St Hans hills today, not so much ice, a bit gooey and some ice parts. I did not fall flat faced on the ground 🙂
Passed some runners on my way to St Hans hills.
Even if it is a lot of bike path running from St Hans hills to the ”Bull hills” I tried to run on paths as much as I could.
Since it was not foggy I saw now that there are more than one hill at the ”Bull hill” so I decided to run up the hill furthest to the left first, it was steep but felt great to run up on. I realized it must be 3 hills there so I ran up the second hill and down and then back again and realized that I actually ran up two hills last time.
After that it was time to run to the bulls and then down serpentine and up the serpentine again and then up the second hill again and back home.
It was colder today: 2oc (35.6F) but refreshing.
Liked the new route and think that there will be hilly interval training at the ”Bull hills” later this spring.
Distance: 15.64K, time: 1.50.24.8 h, average heart rate: 136, average pace: 7.03 min/k,
max pace: 4.18 min/k, cadence: 176, VO2 Max: 27 ml/kg/min
I enjoy running during day light and today it was time for pulse based interval training again.
Always interesting to run a couple of days after a long trail run.
A bit colder today, temperature: 2.3oC (36.14F).
So when you do pulse based intervals you are going to be a couple of heart beats under your threshold pulse and mine is 160. The most important is that you do not get over your threshold pulse during the intervals
So first 2K warm up where I try to be around 132 in pulse
First interval went just fine, did not have any problems getting up to around 157.
Rest 2 min where I jogged
On the second interval, at the end I am running up on the bike path and I have a tendency to get close to my threhold pulse and then have gone above the threshold pulse but today I reached 160 before that and for the first time kept my pulse under my threshold pulse 🙂
Rest 2 min where I jogged
Here I start to feel that there is an end to this brutal running exercise
Third interval at the end there was some upwind
Rest 2 min where I jogged
Last interval is always a relief 🙂
1K cool down
Distance: 11.90K, time: 1.10.05.7 h, average pulse: 147, average pace: 5.53 min/k,
max pace: 4.16 min/k, cadence: 184, VO2 Max: 27 ml/kg/min
Now I have done this pulse based training and I thought it would be interesting to see first what has happened after the lactate test where I found out that my new threshold pulse was 160, it was 163 before and have there been any improvements.
This interval training felt like the smoothest so far, was very close to 157 and for the first time I did not go above my threshold pulse. Did an overview
#16 – 50 runs in 100 days – No excuses edition
#17 – 50 runs in 100 days – No excuses edition
I was tired of all the city running and needed to get out in the woods again so instead of running Lund Runt with CKR I got up early this morning to take the train to Tjörnarp.
Last night I was determined I would run up Djuralidsbacken (Djuralids hill) but when I woke up this morning it had snowed 🙂 Felt that this would be an interesting run.
What was magical about this trail run was that the snow was untouched, I was the first one who ran on the trail. My brain got confused because of the snow, the natural paths had ”disappeared” soo even if I am familiar with the route the yellow streamers made my day today.
It was nice running alone in the woods, such tranquility.
What I didn’t know what was under snow, I got surprised a few times during the run, cracking ice. I do not like to get wet feet and try to avoid it as long as I can because sooner or later it will happen.
Let say that it was a flashback from Tjörnarparen in Dec when I had to throw in the towel. The same wet but with snow and a bit more wet to be honest. So after the loop was a watering hole so of course I ran the same detour as on Tjörnarparen and thought that I was on the safe side and then it was water under the snow short after so my right foot got wet and it feels so much colder in the Winter.
When I got to Frostavallen I passed some dog wakers, trekkers but no runners but I saw foot prints on my way to Nyrups Naturhotell.
At 22K I got pain in my right knee and decided to walk for 500 m to see if I would be fine, hoped not to run into too many issues. Here my brain got confused again becuase they had cleared trees so it looked so different. The pain disappeared but I had to walk a couple of more times because they had cleared more trees in the woods and there were frozen tractor tracks that was tough to run on.
It was tough running in the in the snow and very tired legs and feet but felt great to back on the trails.
Trail run
Distance: 39.86K, time: 5.14.43.5 h, average heart rate: 141, average pace: 7.53 min/k,
max pace: 5.07 min/k, cadence: 168, VO2 Max: 26 ml/kg/min
It turned out that there was no bus at 13.27 so I didn’t want to stand and freeze for another hour so it was just to run to Höör to the train station. That wasn’t very pleasant after 40K trail
Transport to Höör train station
Distance: 4.16K, time: 28.38.7 min, average heart rate: 137, average pace: 6.52 min/k,
max pace: 5.57 min/k, cadence: 174, VO2 Max: 24 ml/kg/min
Today it was time to get out for a bit longer run before my long trail run this weekend.
Even if it is getting closer to Spring it feels like typical Fall weather, it has been raining basically every day this week and I was hoping that the rain had stopped by the time I was going to run. It looked like I was lucky but when I walked out the door I realized that it was raining. I was thinking Oh no don’t say that I am going to be soaked.
Turned out it was not so bad. It was just drizzle a tiny little bit.
The pace today was slower and it was just to like the situation. Temperature 5oC (41F).
It was just nice to get out for a run.
Distance: 12.54K, time: 1.18.19.3 h, average heart rate: 134, average pace: 6.15 min/k,
max pace: 5.33 min/k, cadence: 174, VO2 Max: 23 ml/kg/min
This morning it rained and I hoped that it wouldn’t rain the whole day.
Then it was time for me to head out for a short run.
Temperature: 7.9oC (46.2F)
A bit grey but no rain when I started and a good pace 🙂
Then it started to drizzling, just what I needed 🙂 but eventually it stopped.
Around 2K I was met by upwind, it seem to be a ”take the bull by the horns” day. That takes out the strength in u. The pace decreased and then when the upwind was gone it slowly got up again.
Just before I finish this route I have a longer upward slope but I didn’t loose any pace and then I could finish strong!
Great to see those numbers under 6 again!
Distance: 5.09K, time: 29.35.2 min, average heart rate: 143. average pace: 5.48 min/k,
max pace: 4.11 min/k, cadence: 182, VO2 Max: 27 ml/kg/min
I needed to run around 30K, the original plan was to run with a group in Genarp who are preparing for Swiss Alpine Davos but the distance was too short for me. I who had longed for a trail run. Decided to run Lund Runt original. Last time I ran Lund Runt I did not run in 100% correctly.
Temperature: 8oC (46F)
At Värpinge I was running on a bike path but realized then that I should be on the dirt road instead and when I came to Värpinge by I had the part to the right and realized that I should have the park on the left. Then at Tetra Pak it was confusion when I ran with CKR and had decided that I would run the correct way when I ran alone but did not make it 🙂
So I had decided that I would correct those variations today, during the run I realized that I should have passed Anoto instead of Nova parking lot. Ran on auto last time so I have one more correction to do. Then at St Lars I had to make one more correction and also when I ran alone I did not run around St Lars Creek, had to turn back to get back on the right track. Also when I was going to get out from St Lars and into a neighbor hood we (CKR) and I ran in the St Hans Park instead on the bike path next to the car road.
Almost correctly at Tetra Pak.
When I got to Brunnshög there was still construction so there is I had to do the same detour as last time. I got confused at Sony last time and saw now that I had to be on the right side of the car road. You are off as it is and it seems to be correct but there was actually another viaduct on the right side that I ran under today.
A lot of people were out walking, saw some on roller skis and some other runners
Had a slower pace today
Spring in the air today, heard birds singing
Distance: 27.73K, time: 3.00.01.3h, average heart rate: 144, average pace: 6.29 min/k,
max pace: 5.36 min/k, cadence: 178, VO2 Max: 25 ml/kg/min
When the sun came out in the afternoon I just had to go out for a run before it got dark.
Temperature: 7oC (45F)
It is February and wouldn’t mind getting more snow that stayed a bit longer but not wet and icy but dry would be perfect but today it felt that Spring is getting ready. I heard the birds singing, the fields was green
In the beginning I had a good pace but then I slowed down, it was more tired legs, I think that I am still tired in my legs after Monday’s intervals.
Nicer today to run because it was no rain and the sun was out and brightened the run
Distance: 12.54K, time: 1.17.27.4h, average heart rate: 140 , average pace: 6.10 min/k,
max pace: 5.13 min/k, cadence: 176, VO2 Max: 24 ml/kg/min
Since the snow is gone and there is no ice I felt it would be safe to do those outside and not on the treadmill.
My day started good but then I got a bit irritated so it was good that it was raining.
Temperature: 4oC (39F)
Threshold pulse: 160
So I started with 2K warm up, tried to stay around 132 in pulse.
Then it was time for the first interval and got hit by a tough upwind.
2 min rest when I jogged.
In the beginning of the second interval I also experience tough upwind. This interval felt really long, at the end I was wondering if it ever would be over 🙂
2 min rest when I jogged
Interval 3 went ok.
2 min rest when I jogged
Interval 4 I experienced tough upwind and I survived because I pictured what irritated me in front of my face
Today I did not go over 160 even if the upwind was tough 🙂
1K cool down
Something that I have noticed when I do pulse based interval outside and on a treadmill. I am much faster when I run outside then when I run on a treadmill. 5. 30 min/k is the max pace I can do on a treadmill, after that I go over my threshold pulse
Distance: 11.88K, time: 1.10.42.5 h, average heart rate: 148, average pace: 5.57 min/k, max pace: 4.30 min/k, cadence: 184, VO2 Max: 27 ml/kg/min
Tonite it was time again for Newaza (judo wrestling).
It feels good to be back again, this Fall I was not there so much due to a lot of running on Saturdays outside of town.
Started with warmup, running around the mat, unknown distance.
Regular running, then sideways, backwards, kick in the butt and then intervals 🙂 I am used to longer ones these days so it was intense. First regular, then backwards, sideways on both sides.
It was nice to see some old new familiar face like Emma, Andreas and Roger. Emmas started to like soccer and I have not seen her on the judo mat in a while. Hope to see them some more.
When I wrestled with Roger I noticed that I handled my neck much better and was moving around a lot which felt positive. I am wondering if Yoga might have something to do with it. I have had bad neck experience, don’t worry, not injured but have not been following correctly when I have been thrown to the side. Very nice experience.
It was also a good experience to found out that one person had borrowed a belt so I thought that he was more experienced, lucky me he was honest. I let him show me what he knew instead of going into a wrestling with him.
