Tonite it was time for hilly training on St Hills. On my working plan it was 60 min hilly training.
Decided to wear t-shirt, shorts, flipbelt and waterbelt.
Started my run and was breathless, temperature 19oC (66.2F), tried to remove my t-shirt under the water belt but still felt breathless.
During the first lap I had to remove my t-shirt so I could breath but it was still warm, wet my hair, then some breeze came.
During my second lap I ran into a knee issue, right knee. So I had to stop and did some walking and then I had to stop and walk later on the same lap.
This evening it was some groups of freesbee golfers but they let me pass before they throw their freesbee but I almost got run over by some MB (mountain bikers)
Since it was a bit warm and it was planned a 60 min hilly run I decided for 3 laps, during the third lap just before the ”Killer Hill” (=Mördarbacken) it just stopped and I had to walk up that hill.
Then it was time to head home.
This is how I felt after this run
But I finished this challenge finally, very much due to the cold I ran into in March and have not run any longer races and have had more run time
Distance: 10.46K, time: 1.22.35.7 h, average heart rate: 148, average pace: 7.53 min/k, max pace: 5.57 min/k, cadence: 160, VO2 Max: 29 ml/kg/min
The original plan was to get up to Frostavallen and run a longer trail run but when I woke up and saw the weather it looked very unstable, changed the plan and decided to run the same route as last week but the whole, had to cut it last time due to rain.
Looked more stable when I started. To be on the safe side I wore capri tights, long sleeve with t-shirt under, flipbelt and waterbelt with 2 water bottles.
I was hoping that my left knee wouldn’t protest, am participating in a challenge where I have to put in more walking and it got to be too much for my left knee the other day so I have rested so I could run today.
In the beginning I had to take off the long sleeve due to heavy breathing but it did not get any better with t-shirt and was forced to walk, it might be that the long sleeve and t-shirt is under the flipbelt and waterbelt.
When I took out the t-shirt under the flipbelt and waterbelt it felt so much better.
Nice with some breeze from time to time.
Last week I was running up all hills and it felt great because this Spring I have walked up a lot of hills around Frostavallen.
So once again I ran up all hills and now I feel like a hilly runner again.
Then it was time to run to St Hans hills, I chose another way this time, was hoping I would find the right viaduct this time, was running around a neigborhood and finally I ran under the one I thought I did run under last week but realized afterwards that I was a bit further up, does not matter really 🙂
Got to St Hans hills and ran up all those hills, looked like it would start raining but it never did so I continued with the finish, here my right calf got tired so I had to do some walking due to that.
Distance: 20.69, time: 2.42.48.4 h, average heart rate: 144, average pace: 7.51 min/k, max pace: 5.46 min/k, cadence: 158, VO2 Max: 37 ml/kg/min
Weight loss since last week, some good news, been some serious walking this week besides running 🙂
#50 – 50 runs in 100 days summer edition
#107 – 100 Days Of Miles Challenge
So this is the last day of the challenge ”50 runs in 100 Days” (summer edition). If I had not gotten a cold two weeks ago I would have had better margin. I thought that would be able to finish in time but the last week would be tough so I had to run more this week even if this should have been a resting week after Lidingöloppet.
Seemed to me that I have recovered because the pace was much better today than yesterday.
It was a great day to get out for a run, the sun was out, the sky was blue, some upwind but no gloves or hat 🙂
Distance: 3.17 miles (5.10K), time: 30.55.6 min, average pace: 6.04 min/k, max pace: 5.07 min/k,
cadence: 178, VO2 Max: 26 ml/kg/min
#49 – 50 runs in 100 days summer edition
#106 – 100 Days Of Miles Challenge
It felt good to go out for a run after the job interview I was at this afternoon.
It was a bit chilly when I biked home after the interview so I had gloves and hat on as well. After a while I took off the gloves because I got warm. It feels like the colder Fall is here and it is time to put on more warmer running clothes.
Since I would run such a short run I didn’t have to wear my energy belt so I was wearing my flipbelt to have somewhere to put my mobile phone.
It was a bit windy and I was not sure if it would start to rain.
Since I should have rested after the race this weekend I ran in a comfortable pace
Distance: 3.31 miles (5.33K), time: 33.21 min, average pace: 6.15 min/k, max pace: 5.57 min/k,
cadence: 172, VO2 Max: 27 ml/kg/min
#48 – 50 runs in 100 days summer edition
#105 – 100 Days Of Miles Challenge
Tonite it was time to bike to the gym and start by running on the treadmill.
Since I still am recovering from the cross country race this weekend I ran in a comfortable pace and did not increase the pace during the run. After 2K I gradually decreased the pace til I was down to walking mode.
After that it was the gym where I did biceps, triceps, back, shoulders and legs where I stayed away of my calf exercise. When I got up to the area where I do core, foam rolling and stretching there was no mat available. Had planned to do my last challenge for this month in Fit Challenge 2015 but needed a mat, the foam roller that I use was occupied so I decided I would just stretch and then head back home,
Distance: 1.43 miles (2.31K), time: 14.32.7 min, average pace: 6.17 min/km, max pace: 5.33 min/k, cadence: 178, VO2 Max: 27 ml/kg/min
MTD: 74.63 miles (120.16K)
YTD: 821.35 miles (1207.31K)
#47 – 50 runs in 100 days summer edition
#104 – 100 Days Of Miles Challenge
Today it was time to do pulsebased interval training again where I during the intervals is a couple of heart beats under my threshold pulse. My threshold pulse is 163
Even if I didn’t have any sore muscles Sunday after the 30K cross country race that I ran Saturday I am of course frayed so I didn’t except the same pace as the other intervals when I have had more rested legs. But it would still be interesting to see what max pace I would be able to get to.
Ideal day for interval training, hardly any upwind.
First it was 2K warm up and then it was time to do the first interval, I first landed around 152-153 and stayed there for a while. It took a long time to get up to 160.
Rest for 2 min
Second interval I got up to 160 pretty fast, at the end I am running up on a bike path and had gotten up to 162, tried to avoid it but got up there this time too 🙂
Rest for 2 min
Third interval I felt tired in legs and was around 155 in the beginning. Got to 158 and finally 160 but dropped to 155 at the end.
Rest for 2 min
Fourth interval I felt tired legs and was also around 155 in the beginning, down a bike path I increased the heart beat. Got up to 158 and finally 160 at the end but dropped to 155 at the end.
Then it was 1K cool down.
Distance: 6.93 miles (11.15K), time: 1.09.19.7h, average pace: 6.13 min/k, max pace: 4.10 min/k, cadence: 182, VO2 Max: 28 ml/kg/min
#46 – 50 runs in 100 days summer edition
#103 – 100 Days Of Miles Challenge
Finally it was time to pack for Lidingöloppet.
It looked like it was going to be around 15oC (59oC). I decided I would pack my shorts, long compression tights, CKR t-shirt, long sleeve shirt, compression socks, regular socks, gloves and hat. Black garbage bag is good to bring just in case it might be colder and have it over my running clothes when I am waiting in my starting group.
This year I took the night train from Lund 22.49 Friday night up to Stockholm. Chose the lux alternative where I have my own room and with a toilet. Not so crowded and breakfast were included. This year I did not wake up with cramp 🙂
I had breakfast at Royal Viking hotel not far from the train station. For breakfast I had coffee, bread with cold cuts, juice, fruit and pancakes with jam, there was no whipped cream.
At 9.00 I took the train to Ropsten where they have free buses that take us to Lidingövallen. Last year it was not so crowded but this year it was a bit more crowded at Ropsten.
Got to Lidingövallen and first I got my bib and cover bag.
Then I put my number stickers on my cover bag and my back pack. I decided to put on a long sleeve shirt under my t-shirt because it looked a bit cold. Temperature around 11oC (52F) and was hoping it would get warmer during the morning. I took this picture and published it on FB.
Then it was time for the mandatory group picture. It turned out only 3 of us had time for the mandatory group picture.
On the train I had put liniment on both my hips and right knee. I went to the bag handing in place and left my back pack there so it would be transported to the finish line. It is worth paying 40 SEK for that service.
Finally I walked to the start which is a couple of k’s from Lidingövallen. Last year I had forgotten it take some time to get to the start, so I walked there earlier this year. Had time to get into the woods and then warm up and stretch before it was time to get in to my starting group.
Get rid of my cover bag, did some fast streching and got ready for ”Friskis och Svettis” warm up. This year I was not sure if it could be a new PB once again or not but it is not important. I love this race and if I get a new PB then I do and if I don’t I just don’t. The negative si the clogging.
So then my starting group started the race at 13.20.
The first k was very slow as expected. But then I started to get a good pace.
My time at 10K was 1.04.47 h, about the same time as last year.
During this race you have to run smart, it is a lot of people running and narrow paths. When it was steep hills down hills I was picturing Emelie Forsberg in front of me and just rushed. It is an incredible feeling.
At the fuel stations I was drinking sports drink and when they served bananas I grabbed a half.
At 15K I had 1.36.51, about the same time as last year. The countdown started. Had been running half the race now.
At around 20K I had tired legs and I was hoping it would not lead to cramp. Got more tired in my right calf
At the fuel station around 20K they serve lukewarm blueberry soup which is so good to drink.
At 25K the famous Abborebacken (Abborre hill) is coming, I always walk up this hill fast and then you have another hill. My time here was 2.44.23 h. 2 minutes slower than last year.
Somewhere during the run, at the end another Coach K Runners passed me and said hi.
It is interesting how long the last couple of k’s feel at the end. The 28K sign came and then the 29K sign came and then I saw the finish line and my pulse watch showed 3.15.
Even if ran 2 minutes slower than last year I was very proud of myself.
Total time: 3.15.06 h, average speed: 6.25 min/k using Suunto Ambit3 Peak
This year I decided I wouldn’t stand in line for the free bus but instead go with the regular bus and it felt it went faster.
Distance: 18.86 miles (30.37K), time: 3.15.06h (finish time from Lidingöloppet), average pace: 6.25 min/k, max pace: 3.58 min/k, cadence: 178, VO2 Max: 32 ml/kg/min 🙂
#45 – 50 runs in 100 days summer edition
#102 – 100 Days Of Miles Challenge
Tonite a smaller group from Coach K Runners went out on a Fun run
Since not all were familiar with St Hans hills I ran to the garbage can and while we were trying to locate a girl who had strayed the rest of the group came up to the garbage can.
Interesting with the pace. It was suppose to be 6.35 min/k but it did not take long til it was below 6 min/k. But because I have resting week before Lidingöloppet I tried to be around 6 min/k and fell behind but I didn’t mind.
I was thinking that I would bring my headlight but forgot and realized at the end that it would have been good to have it, we ran in the dark.
I was not too breathless after my cold that was gone last week and it was nice to see that VO2 Max had improved.
The discussion tonite was about tip of races, Lidingöloppet, Kullamannen and running injuries, over training.
I had a nice run in a comfortable pace.
Transport to – 1.25 miles (2.01K), average pace: 6.14 min/k. cadence: 180, VO2 Max: 28 ml/kg/min 🙂
Fun run – 7.86 miles (12.65K), time: average pace: 6.23 min/k, max pace: 5.45 min/k,
cadence: 180, VO2 Max: 25 ml/kg/min
#44 – 50 runs in 100 days summer edition
#101 – 100 Days Of Miles Challenge
Tonite it was time to get to the gym.
Started with 2K running on the treadmill where I at the end gradually decreased the pace til walking mode.
After that it was biceps, triceps, shoulders, back and legs. Visited for the first time the ”Cross fit” gym and felt that I was not in the way when I did my hip strengthening exercise and one hip stability exercise 🙂
Ended with core: 5 min plank exercise, plank on pilates ball and then I am participating in a challenge called Fit Challenge 2015 where we do leg lifts exercises, now we are doing side leg lifts from full side plank position and it was 2×30 plus I counted to 5 and then 30s rest between and then stretching.
Distance: 1.23 miles (1.98K), time: 15.09.4 min, average pace: 7.38 min/k, max pace: 6.10 min/k, cadence: 176, VO2 Max: 24 ml/kg/min
#43 – 50 runs in 100 days summer edition
#100 – 100 Days Of Miles Challenge
It was a while since I did barefoot running last so this afternoon I decided I would have a forefoot running exercise for 20 min with my Altra Lone Peak 2.0 shoes.
Basically ran on my front feet but not down hill.
Felt good today, no pain in my knees and no tired calves.
Distance; 1.88 miles (3.02K), time: 20.04.8 min, average pace: 6.39 min/k, max pace: 5.57 min/k, cadence: 186, VO2 Max: 24 ml/kg/min
