#7 – 50 runs in 100 days spring edition
#41 – 100 Days Of Miles Challenge
Tonite it was time to get to the gym and lift weights and as warmup running a few K on the treadmill.
The plan this year was to do some kind of intervals every week but because I did do the intervals session on the Running Technique session a couple of weeks ago I got punished. My gluteus was feeling so much better before these intervals but after that it was almost back to square one. The only one I can blame is myself so now I have to stay away from intervals for a while til I get my gluteus back on track again.
So tonite I had a pace of 6 min/k and did not gradually increase the pace during the run, after 2K I gradually decreased the pace every 10s til I was down to walking. I was not so tired in my legs but I still put on the security string just in case.
Distance: 1.48 miles (2.39K), time: 15.04.9 min,
average pace: 6.18 min/k, max pace: 5.03 min/k,
VO2 Max: 23 ml/kg/min
Total distance in March: 57.67 miles (92.85K), total distance so far: 262.93 miles (432.32K)
A little less miles due to timeout for a week and have not been running any longer distances but I am on my way to get ready for the real preparation for my first ultra race in June this year.
Still do foam rolling
After the warmup it was biceps, triceps and legs. Have added the hip strength exercise that I also did tonite.
Ended with core: 5 min plank exercise where I had my butt higher up (like the dog position in Yoga) but did not feel any difference, then it was foam rolling and stretching.
#6 – 50 runs in 100 days spring edition
#40 – 100 Days Of Miles Challenge
This morning it was time for trail running in Fulltofta with Coach K Runners.
I biked to Eva and Helén came and a new guy Christian.
This time we came on time 🙂
Today we were a bigger group of 16.
I realized that we would run the 19K run I ran with Åke and Robert last Fall and I told the group that we would finally take Bäckaslingan instead of this LONG dirt road, I took the lead and realized that the first part was now dry. We were suppose to stick together but I knew that would not happen since most were fast runners and I am not as fast as them plus still have issues with my gluteus and cannot run as fast as I want, the glutues decides the pace.
When we started it was grey, it did not take a long time til I fell behind which suits me just fine. You cannot keep together when we have such different pace and I just get very stressed out when I get behind and then you see the fast runners running around in circles waiting for u, very frustrating.
My glutues was a bit sore but I could continue running, had some problems with my right knee for a short period and right back thigh. I got punished last week when I did the intervals at the Running Technique session, got almost back to square one so I am a bit disappointed of myself since I was doing so much better after have started with foam rolling.
It was such a joy running alone, the sun came out and I hear the birds singing and creeks gurgle. There were some people out for a stroll on some of the trails I was running on, not so many runners. At the end a guy was out with his three dogs and two of them had backpacks 🙂 So I asked to be able to pass, did a wrong turn and got behind him again 🙂 and have to pass for the second time.
Today I enjoyed the run a lot because of Bäckaslingan in the beginning. Met some of the runners when I was running on ”Natur och Kulturslingan”, most in the group had run 15K adn three of them wanted to run longer.
Today I was not forced to get my feet wet, it has dried up now but the ”spongs” were more slippery so I had to be more careful to run on those.
Realized also that it would be good to have my elastic bandage with me, I was close to sprain my ankle which happens on these trail runs but so far so good but that day that it might happen and I won’t be able to move.
I tested the sports drink Tailwind Endurance fuel, taste Mandarin/Orange. It was a bit too sweet to me, diluting it up to 600 ml, Berry is my favorite.
After the run it was nice to come inside and pancakes and drink coffee before we headed home.
Altitude
Distance: 12.27 miles (19.35K), time: 2.27.47 h,
average pace: 7.38 min/k, max pace: 5.25 min/k,
VO2 Max: 27 ml/kg/min
#5 – 50 runs in 100 days spring edition
#39 – 100 Days Of Miles Challenge
Tonite it was time again for warmup at the treadmill at the gym. I was a bit sore after yesterday’s trail run and started with a pace of 6 min/k but my legs felt it was too much 🙂 so I reduced it to speed 9 and also put on the security string just in case.
My right back thigh was sore so I decided to run 1.16 miles (1.65K), those K’s felt very long. After that I had cool down til I was Walking,, gradually decreased the pace every 10s.
Then it was time to continue lifting weights: triceps, biceps and legs. At the Running Technique session Friday ”Krutgubben” had us to a exercise to strengthen the hips and decided I would start doing that at the gym, did 3×10 on each hip.
Then it was time for core and foam rolling. Did my 5 minute plank exercise first and then crunches. Foam rolled my back thighs and both hips and stretched.
Distance: 1.16 miles (1.87K), time: 13.10.3 min,
average pace: 7.02 min/k, max pace: 5.23 min/k
VO2 Max: 22 ml/kg/min
#4 – 50 runs in 100 days spring edition
#38 – 100 Days Of Miles Challenge
At lunch time it was time to test the Ecotrail route, will be a race later in April that I won’t attend. I had planned that I would run my first ultra in the beginning of May and it would be too close before that race. A couple of weeks ago I took a decision not to do my first ultra in May, it will be in June instead.
Eva, Helén and I were 10 min late so the rest of group ran the first part of the route while we got ready on the parking lot. And then we joined them on the last part.
Temperature: 3oC (37F) and blue sky and the sun was out. I was going to run this route in a comfortable pace because the intervals at the Running Technique session Friday messed up my right glutues, now when everything had been going in the right direction and I have been pain free. So I was not sure how far I would be able to run. Did foam rolling in the morning before the run.
I could not keep up with the pace that most of the group held but knew what markers I would follow. Roger and I ended up running together after a while and then Helén came back to us and a girl with the name Edit that I had not met before. So we were a little group who kept together
The nature was beautiful, I can just imagine how beautiful it will be later this spring when it is greener. There it this thing when running in a group and talk at the same time, can get people unfocused. I had my hawk eyes on and kept track of the markers.
There was one place where we got confused, we were on yellow and would get on orange, so in between it was green. When we saw the first orange marker it looked like we would cross a dirt road and continue in the woods and realized that it was not correct. I had seen orange markers to the right but we were suppose to turn back. So we turned back on the road and after the curve the next orange marker showed up 🙂
There were some really steep hills to get up above, since my glutues was a bit upset I walked up those hills. And there were also some really steep hills downhilll that were a bit tricky but I managed.
When it was around 4K left Jimmy showed up, one really fast runner in Coach K Runners, who tried to find his dad which had gone astray so he joined us the last 4K. When we got back to the parking lot Jimmy tried to phone his dad and Åke and some other runners looked at a map to figure out where he could be. This shows how important it is to have a mobile with u and that you have exchanged mobile numbers. In the end he showed up.
Even if my gluteus was a bit upset it was my right knee that forced me to stop for a short moment and stretch.
At the end it was more chillier winds, most of the run I had taken off both gloves and hat but put them on again so I didn’t freeze.
Here you can see the altitude during the run, it will definately be a challenge in April for some.
We were suppose to stay on orange til the end and I was glad we didn’t, we ended up continue with yellow which was more comfortable for my glutues, I was told when we got back that the last part of orange had been a bit tricky.
Afterwards it was a girl who came to me and said that I looked familiar and I told her we ran Tjörnarparen together, my first ultra race in December last year.
Distance: 11.83 miles (19.04K), time: 2.09.21 h,
average pace: 6.47 min/k, max pace: 5.24 min/k,
VO2 Max: 27 ml/kg/min
#3 – 50 runs in 100 days spring edition
#37 – 100 Days Of Miles Challenge
This afternoon Coach K Runners had the privilege to have a running technique session with ”Krutgubben”.
The temperature was around 7oC (45F) and grey so I decided to wear winter pants, orange long sleeve, fleece and green windstopper, since it was ”Rock Your Socks Day” I decided to have one of my pink compression socks and one black sock for this occasion. And of course gloves and hat.
I was a bit late because I got stuck at something so I hoped that I would get there on time. When I got to St Hans Hills I saw a familiar face and knew that I was not too late anyway 🙂
Distance: 1.99K, time: 12.23 8 min ,
average pace: max pace: 5.33 min/k,
VO2 Max: 28ml/kg/min
Some Coach K Runners were already there, some familiar faces and some that I had not seen before. Åke asked me if I had a jump rope, he had some old rope that would work just fine but I told him that I did not have one but Krutgubben had a bunch. We would later found out what we would use them for 🙂 First we were running to the first place where we would do some running techniques, time would tell 😉 you never know with Krutgubben.
We started with warmup
The first exercise, after the warmup, was that we would get together two and two that had the same pace, the natural choice for me was Eva Berg and waved at her.
And then the first group (included me) would start with running with jump rope, if we did wrong the jump rope would get in the way, which was a challenge, I Think that I was doing OK, something between running and jumping 🙂 and the second group would do:
Freezejumps
Stepup side
180 degree jumps
and then we swithed, There were some hip exercises, that I will start doing at the gym, to strengthen my hip muscles.
and then we swithed, There were some hip exercises that I think that I would continue with to strengthen my hip muscles.
Today we did the following exercises:
Jumping jack special
”Kick Ass”
High knees
High knees with high frequency
Indian Jumps
Indian jumps with long arms
Indian jumps with short arms
Hedge Walking without hurdles
After the warmup it was time forintervals.Toprepare the body forthe intervals, we were warming upbytwoand tworunningforward. The first personturnedoff atcertain pointand ranback, and then caught up with the second person that just continued.
Today’s intervals was Krutgubbens favoritewhere youwould reallypouronand thusenablethe twitch musclefibers.
Today we were working 2 and2. One of us rested. The first person ran300m and ran back and the second person did the same thing,then the first person ran 200m and ran back and the seond person did the same thing and then the first person ended with 100m and the second person did the same thing . This set was done 5 times/ team
During the intervals I was feeling that my right gluteus got upset and was not sure this was a smart thing for me to do.
Ended with 50 cracy jumps
Then it was time to head home. I walked with Eva to her home and then I started to run but felt that my right gluteus has had enough and started to walk.
Total distance: 4.64 miles (7.47K) running, 0.75 miles (1.2K) walking
#2 – 50 runs in 100 days spring edition
#36 – 100 Days Of Miles Challenge
Today I started the morning with Yinyoga. Tuesday I had planned Poweryoga 6.45 but was too tired to get up so this morning I had no excuse. It is a very good way of starting a day 🙂
It was very clear to me that I was stiff in my back (probably because I exercised my back yesterday at the gym and ran on a treadmill) and could not do a position all the way, last week I did the same position that I didn’t think I would be able to do all the way but succeeded. And a good rule at yoga is that if you cannot do a position all the way you just step back and that is ok.
Then I had decided with my Coach K Runners buddy Eva Berg to run after breakfast so I ran to her:
Distance: 0.89 miles (1.44K), time: 9.12.9 min,
average pace: 6.23 min/k, max pace: 5.57 min/k,
VO2 Max: 24 ml/kg/min
Good timing, by the time I got to her, Eva showed up and we started the run. The weather was perfect. Both of us felt that we had put on too much clothes, both gloves and hat went off during the run and I think that it is time to just run with one jacket and no winterpants when it is around 10oC (48F). By the time I got back it has increased to 13oC (55F) 🙂
It was Eva who decided the run today and we felt that 5-6K would be ok.
Today’s discussion was to catch up what has been going on in our lifes lately and foam rolling, how much we look forward to the running technique with ”Krutgubben” tomorrow and Sunday’s Ecotrail. We wanted to find a café to have a ”fika” after the Ecotrail run. Cats and my furred animals allergy 🙂
It was perfect weather, the sun was out and the sky was blue, spring is really here. We had to stop for a group picture before it was time to run in opposite directions
So the actual run was:
Distance: 4.34 miles (6.98K), time: 43.36.1 min,
average pace: 6.14 min/k, max pace: 4.54 min/k,
VO2 Max: 25 ml/kg/min
As you can see, it is better to run with somebody, average pace higher 🙂
Total distance: 5.23 miles (8.32K), total time: 52.48.1 min
#1 – 50 runs in 100 days spring edition
#34 – 100 Days Of Miles Challenge
Tonite it was time to bike to the gym again, since I started a new challenge yesterday, 50 runs in 100 days spring edition I decided I would warm up on the treadmill. The plan first was to run 3.11 miles (5K) in a comfortable pace of 6 min/k (10) because I do not want to irritate my right gluteus too much now when I am doing so much better after I started foam roll.
But it felt good to run on the treamill, except that it made a lot of noise. We have two treadmill brands at the gym. I prefer the other one, does not stop in the middle of everything when you do intervals. The water bottle fits much better on the other treadmill. I know that they make noise but I didn’t hear it til now 🙂
When I started to run I decided I would run 2.48 miles (4K) in a comfortable pace but then the glutues did not bother me so I thought I would mini intervals. So after 2K I increased the pace to 5.42 min/k (10.5), at 2.5K I increased the pace to 5.27 min/k (11), at 3K I increased the pace to 5.13 min/k and then at 3.5K I increased the pace to 5 min/k (12). After 4K I gradually reduced the pace til I was walking. I am so glad that I am not afraid now to run faster and faster under 6 min/k. There was no security string at this treadmill but since it was so short I thought that I would be alright and I was.
Distance 2.82 miles (4.54K), time: 25.45.2 min,
average pace: 5.40 min/k max pace: 4.30 min/k,
VO2 max: 28 ml/kg/min
