Last run in this challenge was warmup before Newaza this Friday evening.
I had not been at Newaza for two weeks but we started with running around the mat and then we ran across the long side, touch the hand on the mat and then run back. Then we was moving low across the long side, backwards across the long side, sideways both sides across the long side. Then we ”cleaned” the mat by being on our stomach and move forward dragging our arms. Then the ”scrimp” front and back.
Then some technique, Newaza. Since I am the ligth weighter I was doing these exercises with some kids. It is very good to do this once in a while. I am used to doing judo with people at least 20 kg heavier than me and now I have to do judo with kids at least 20 kg lighter than me but I am amazed how good they are gripping.
The resting period had started now before my first ultra race December 14th.
This week it has been very chilly outside when I have biked but it had turned out it has been the same temperature as Sunday, 3oC (37F). December 14th it might be this temperature or even colder so it was just to put on the winter gear and get out 🙂
Winter running pants, orange long sleeve shirt, fleece jacket and the red Haglöfs jacket, black socks, windstopper gloves, hat, reflective vest, headlight. Garmin Forerunner 310XT.
The Garmin had problems finding the signals and it even came up a question if I was outside. So unfortunately everything was not registered on this run.
These windstopper gloves are warm, I had other winter gloves on when I biked to a meeting this morning and froze. Even if it was chilly on my cheeks it was a nice 5K run.
I had some knee problems after the 40K run Sunday and decided to run a shorter run to see if my knee was ok and it did not complain.
So finally it was time for the 50th run in this challenge.
Decided I would run my 10K run and Roger has been kind to borrow his Garmin Forerunner 310XT to me during my first ultra race but needed to change the setttings. So I got it this week and did some changes.
Great to have this pulse watch on my hand again 🙂 Thanks Roger!
It was cold today so Winter pants on, thicker long sleeve shirt, fleece jacket and windstopper. Plus a warmer hat, reflective vest and headlight.
I had fast feet in the beginning. I realiezed after a while that I still have a setting to change somewhere. I want it to beep every 2.5K and not 1K. During Lidingöloppet I regret that I did not keep it with 1K but now when I run this ultra I want it to beep every 2.5K.
It was drizzle in the beginning but stopped after a while. Gloves was taken off and on as usual during the colder times when I run.
I appreciated all the cars that stopped before the crossings and let me pass. Not all cars do that
Temperature: 4oC (39F).
Distance: 9.83K, total time: 59.38 min, average speed: 6.04 min/k, max speed: 4.10 min/k
Tonite Eva and I did flat intervals again at Idrottsplatsen.
This time I put my running shoes next to my backpack so I wouldn’t forget them 🙂
Running shoes on, reflective vest and headlights in my backpack and then it was time to bike to meet Eva.
So first Eva and I had warmup, ran around the track a few laps.
Then it was time for the intervals where we ran 150 m and 50 m rest between, and this time we did this 7 times.
I was flying this time the first 4 laps, maybe it could be that I had proper shoes. The last 3 laps in then end of each interval I ran a bit slower but glad I do not get any dyspnea, even if I am breathless.
After the intervals we were cooling down running around the tracks a few laps.
I wanted to have ”dress” rehearsal before my first ultra race in December. Asked Åke and Lars if they wanted to herding me around 40K in a comfortable pace and that I was going to find the markers and they said yes. So this morning I took the train up to Höör where Åke picked me up at the train station and we drove to Lars ”Tjörnarparen” and Robert and Conny would join us too.
On the train I had time go through some songs for the choir’s 25 anniversary concert next week.
In Stehag we had to get off the train and take a bus to Höör and also on the bus I had time to go through more songs. I got a cold in the beginning of the week and had not been able to sing Had done everything in my power to get rid of the cold so I can sing next week and that I could run this weekend
So here we are before we started this wonderful long hilly run, we look very fresh. I am surrounded by guys who are very familiar with these surroundings.
We strated the run from Tjörnarp where the ultra race will start so I got to run the beginning of the race and find the yellow markers, both on the wooden posts and the extra yellow markers. There was one place where I was not paying attention where I turned left but should run up in the woods, on the other hand it was a fence further down 🙂
I have realized that when I am a bit tired if an Arrow shows that I have to run straight, I interpret that it will be left instead, it happened on this run and there was another person who admitted that he also could do the same thing, felt nice to hear that I was not alone 🙂
During this run some of us (not me) put up the extra yellow markers and we also came to the same place as last week when we got disoriented. we got too far to the left but now we let Åke take the lead and show us the way.
We also discussed the fuel stations and Lars thought that most of us would get tired around 30K and at that fuel station it will be served candy and other energizers and he was so right. At 30K my legs started to get tired but I still could run 🙂
October 19th Roger and I got disoriented and today the guys let me be in the front to see if I would run the correct way this time and I DID IT!
At 35K it started to get really tough and I was glad it was only 5K left but I was so wrong. I had not been part of the discussion and talked with Robert who informed that the run would be longer than 40K, first I did not believe him and shouted to Lars, are we going to run 45K, are you serious????? There was a miscalculation and I found out that yes it will be 45K. Good thing with this was that I would get the experience what would happen on the last 10K. I also realized that I would become a ultra runner which was big for me 🙂
The last 5K was really tough, I got the tip to get everything that I got left to put in my system because my legs was VERY TIRED so the second Snickers was eaten, all my disgusting Enervit orange flavor sports drink. I gave Åke my bag with ”Jägarsnus” (raisings, peanuts and chocolate) because he looked beaten and he got the energy back.
The last 1.8K was torture and I had to take out ”pannbenen” (= bull by its horn)
No one of us had been running longer than a marathon before so after this run we all became ultra runners :-). I am glad for the total time in those woods. We all agreed that we all will run the last 5K in December (finish the ultra race), the speed will definately be slower and the time that I think I will finish with seems to be quite accurate.
The company was great today and I was glad to hear that Lars had never felt so fresh, last weekend most of the ”snabbfotarna” (=fast footers) was tired when they increased the speed.
Total distance: 45K , total time: 5.53.15 h, average speed: 8.55 min/k, max speed: 5.40 min/k
Tonite Eva and I did flat intervals at Idrottsplatsen which is outside Bollhuset where the judo club is.
So I got ready and packed my backpack and biked to Bollhuset and realized I did not bring my running shoes with me 🙂 Bollhuset for me is barefoot so I guess it went on auto.
So I decided I would use the shoes that I had on me which is trekking shoes. Reflective vest and headlight on.
So first Eva and I had warmup, ran around the track which is 400 m, did some laps.
Then it was time for the intervals where we ran 150 m and 50 m rest between, did this 6 times and then cooled down afterwards with running around the track.
It definately was a long time ago I did flat intervals. I will definately do this more with Eva.
Today a bigger group of Coach K Runners ran up at Frostavallen. I was picked up by Mats and Karin at 10 am and met the rest at Frostavallen around 11 am. We were 20 people. Most was belonging to the fast category and it was decided that one grop would run 14.5K and the ”fast group” would run 23K.
It turned out my foot sensor was dead so I did not know my pace or distance during the two runs I did. I will explain later 🙂
I took some group Pictures since I was running last.
I brought with me what I plan to wear, eat and drink Dec 14th when I will run my first ultra. In my Haglöfs jacket I had ”Jägarsnus” (raisins, peanuts and chocolate), one bottle of water and one bottle of the yucky Enervit Orange Flavor, it will be replaced by Maxim Tropical flavor instead which taste 1000 times better and my mobile phone.
And at the moment I am testing a backpack called Nathan Vaporshape – 2 L where I had snickers, dextrose and one bottle of Enervit orange flavor in the front and one bottle of water in the back plus a dauerbinda – elastic bandage, toilet paper and wipes.
During the first run I discussed with Åke what I needed to run after the first 14.5K when the first group would come back to the parking lot and he suggested the green marker trail so I said goodbye to the others and told them that I will run the green marker trail, in case of an emergency. This made my day because now I could keep my pace and also train to find the markers.
Here are the toughest hills on my second run.
This was the first time I ran by myself and found all the green markers, there were a couple of crossroads where I had to make a decision where to run next, there was no marker and Åke who is used to run these types of runs once told me that if there is no marker to the right, run straight and maybe my brain has learned that now.
So the first run was 14.5K and the second run was 9.7K which is a total of 24.2K. Total time: 2.57.02 h.
When I got back to the parking lot realizing I have managed to find all the markers myself I ”hjulade” – cartwheeling because I was so proud of myself.
I decided I would see how well it would work to bring boiled water and put noodles there but it is better boling it on the stove but I got lunch plus coffee and it was a nice ”fika” where we discussed what to do if we would see a wild boar on the Ultra.
To sum it up, it was perfect to start Saturday with a 24.2K trail run at Frostavallen.
We started warmup with running around the mat, unknown distance. During the run we did 10 ”kålmasken” (tried to find the English name, similar to inch worm) and then 10 ”fällkniven”
Then we did some variations of somersaults and ”butt” exercises.
After that it was time for regular Newaza.
The techniques that Erik showed us today suited me for once 🙂
Then it was Newaza again. Quite tired which I should be. Good way of starting Friday evening
Tonite it was time again for 90 minutes ski walking / running with walking poles in the dark.
First I ran up there which is approximately 2K.
Mandatory is reflective vest and headlight and even if it is colder I have my water belt with me because I am going to need it 🙂
When I got up to the top hill it was already someone up there and then you could see lights coming up to the top hill in the dark. We left our water bottles on the top hill
First it was warmup: jogging, indian jumps, kick in the butt and then repeat 5 jumps on the right foot and then 5 jumps on the left foot x 5, then 10 long jumps x 5.
Then it was time for getting to the longest hill and walk with poles half way and then run with poles to the top.
The we ran from the middle hill up to the top.
After that we did 40 runs with poles up towards the top and then 20 walks with poles down and repeated this til we got to the top hill x 4.
Here I am one of the people that are less rapid then the rest
After that it was time to run with the poles down to the grove, 10s regular plank and then ran up the steepest part of the top hill with poles x 5.
Then we did my favorite exercise: 5 low lunges, 5 pushup repeated this til we got to the top and then while we waited for the last people we stood in “Jägarevila”. Here I am number two to finish.
Finished with squats on the left foot, then sqauts on the right foot x 5.
After that 1 lap on St Hans Extreme with poles, Tomas’s variation and then we were done. Today I was in the front for a change 🙂
If you do this right you get really tired in your upper arms plus later you get sore in your calves and front thighs.
This morning it was time for another tough hilly long run.
Was aiming at starting at 10.30 am. Temperature was around 11oC (52F) and the sun was out 🙂
Since it was going to be a longer flat run during this run I was bringing spikes for the hills.
I felt a bit groggy at the end last week so I decided I would bring another blend of junk with me: dextrose, ”jägarsnus” (raisins, chocolate and peanuts) and snickers. And liquid was water and the disgusting sports drink Enervit Orange flavor. I bought a jar and if I keep drinking it, it will be gone sooner 🙂 Won’t be the sports drink I will have in December for sure.
I also tested a Nathan Vaporshape – 2 L which works. I was hoping that I could have 2 water bottles but could only have one but you can have your junk mix in pockets in the front and I also had junk in my pockets on my Haglöfs jacket which I plan to wear in December as well.
So up to St Hans hills where I put on my spikes and 4 laps there. A lot of bikers were there today and some frisbee players, they also were fixing the frisbee baskets. Some parts were more gooey now. My right knee was complaining, I think it might be that I unconsciously run differently because I know that the spikes are not as good as my Fellraisers. Time to take off my gooey spikes and put them in my pockets 🙂
When I was running on my flat run I saw Tomas J on his rollerskis and said hi.
The flat run today consisted of Eva and mine compromise run but when I got to Annehem I continued on Mats J’s ”Glädjepass” run (Fun run) and back to St Hans running 3 laps where I put on my spikes again. The last time I ran at the amphitheater I was very tired in my legs. Then before I ran home I ran up the top hill again and the first hill after that and then the narrow part and then I took off my spikes.
Then it was time to head home. Was very tired in my legs, feet and butt but not as groggy so the junk mix will probably be what I will bring with me on my first Ultra run in December.
Distance: 37.01K, total time: 4.42.09 h, a big improvement compared to last week but had rested my legs this week, average speed: 7.37 k/min and max speed: 5.35 min/k 🙂
