This afternoon it was time again for some barefoot running. Got some tips yesterday.
So part of the run would be on the asphalt.
Started on the grass and then it was time to continue on the asphalt. Let me tell you that there is asphalt and asphalt. The first 20m was not very pleasant since most of the asphalt was rough so I had to get back on the grass again.
Got back on the asphalt again but it was also rough, ran up to a apartment area where I saw that the asphalt was smooth and also saw a parking space area where the asphalt also was smooth. Thought about the cadence.
Most of the run was on my forefeet.
So much better cadence today.
Distance: 1.12K, time: 10.12.7 min, average pace: 9.07 min/k, max pace: 7.35 min/k,
cadence: 186 🙂
#21 – 50 runs in 100 days summer edition
#81 – 100 Days Of Miles Challenge
Tonite it was physical training with Coach K Runners at St Hans hills. A warm evening so I brought my energy belt with one bottle of water and one bottle of Resorb
First we started with warmup where we were going to touch each other on the outside of our bodies and if I got touched I did one burpee, after a while it was changed that if I was touched I did 2 burpees and the one that touched me did one burpee. After a while it was changed that if I was touched I did 3 burpees and the one that touched did 2 burpees. The other set was to be in plank position and touch each other hands and if I got touched I did one pushup, after a while it was changed to that if I got touched I did 2 pushups and then one that touched did 1 pushup. After a while it was changed that if I got touched I did 3 pushups and the one that touched did 2 pushups.
Then we ran up and down the top hill
Exercise 1: Then we paired ourselves and stood in one line. The first couple jumped with the inner foot up to a bush and on the way back changed foot. The rest did ”Jägarvila”
Exercise 2: Long jump to the top hill, then we did regular plank. Too my surprise I was not last even if I was one of the last people up.
Exercise 3: Down hill doing reverse low lunges where I closed my eyes because imbalance strengthens you. Doing this with close Eyes made me move more to the left. Heard Suz say that Gabby get more to the right (I was on my way to bump into the person to the left of me) 🙂
Exercise 4: Everyone did an individual exercise while one ran up to the top hill and back, then we switched to the exercise to the right till all had run up to the top hill and back. Afterwards we were asked if the exercise that we started with still was the same exercise, if it wasn’t we did 15 burpees. If it was right we did ”Jägarvila” The exercise I started with was regular plank with head to the top hill but it had changed to regular plank with head down hill so I got punished with 15 burpees. There was one guy who asked our instructor what he needed to do to get the rest to do his exercise correct all the way. The good response from Suz was that we know why we are here so it is not really a punishment.
Exercise 5: We run up to the top hill where we paired again and did the circle both directions, then boat,, doing 10 reverse crunches and the boat again. Repeated the circle and reverse crunches
Exercise 6: Obstacle course where every other person was doing regular plank, every other were doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank. Here I am one of the fastest 🙂
Exercise 7: Rushed up to the top hill, did 10 burpees and then ”Jägarvila”. I was counting shoutint the number but when Suz got up there she has only Heard one count so we had to do 10 burpees more.
Total distance: 3.09 miles (4.97K: 1.98K to St Hans hills, 0.94K physical training, 2.05K back home)
Today I tried something that I have planned to do for some time but had not taken the time to do.
I tried barefoot running on grass for 10 minutes, without any shoes. First I ran like I normally do but then I thought that I would try to run only on my forefeet, after some time I felt pain in my right knee and had to go back running like I usually do. And then went back running on my forefeet. Need to work on the technique.
After have been running with Salomon Fellraiser on my longer trail runs and ultra races I ran into calves issues and had to change trail shoe and am testing Altra Lone Peak 1.5 at the moment but will upgrade later this fall to Lone Peak 2.0 which is a minimalist shoe which got me more interested in barefoot running and forefoot technology, therefore looking at my cadence more closely now.
Take off your shoes and become faster, stronger, less fragile, by barefoot running! There were probably many years ago, you ran barefoot. Perhaps you was a child and ran along the water at the beach, or running after your small children on the grass during any summer picnic. It is time that you turn back the clock and throwing off your shoes and try again!
Barefoot or in minimalist shoes, also known as the barefoot shoes, without excessive cushioning under the heel, you will notice that you land more on the whole foot. You will take shorter steps with greater frequency and land feet softer against the ground. All of this makes you a better runner. In addition, a less damaged one.
Recent studies indicate that the subjects experienced different results, but the majority have reported above.
• Fewer problems with recurrent ankle sprains and chronic foot injuries • Higher levels of perceived flexibility • Fewer problems with deformed toes • Improved balance (which has helped to prevent other damage) • Prevention of varicose veins (due to increased blood circulation in the feet)
Barefoot Running is also a good complement to the experienced runner. Barefoot Running strengthens your feet and calf muscles
Distance: 1.19K, time: 10.03.7 min, average pace: 8.29 min/k, max pace: 7.35 min/k,
#19 – 50 runs in 100 days summer edition
#80 – 100 Days Of Miles Challenge
This morning it was time to join Happy Trail – experience running. And they would take us 1 lap on Kullamannen (Sky Ocean Hell), a ultra race end of October. Since I have signed up I thought it would be a good idea to see what I up against.
It really has been an running like no other.
We were around 25 people where most of us are going to run this ultra.
Turned out that the weather was going to be perfect
We all met up in Mölle harbour and then started the trail run
In the beginning it was regular trail run. All of us ran together. Unfortunately one person sprained his foot, they put an elastic bandage on his foot and we found out he was going to run an alpine Marathon next week some of us told him to walk back to the harbour.
Then the first challenge started when we ran down a very technical hill. Very likely that I won’t run down this hill at all.
We would continue near the water and it was big stones, also not very likely I will run there in October, they might be slippery and also in the dark would be dangerous
When we got to the top we were divided in two groups, one faster group that I wouldn’t join and one a bit slower group which I would join.
So the fast group left and the rest of us continued on our journey
At one place we were going to get down to the coast again. When I saw this very steep part, you could not run down this part, one girl was afraid of heights and we told her to take her time. We were gliding, I can just imagine how it would be in the dark. I need to get a new head light for this adventure
It was also tricky getting up
Then we were suppose to find a path that we had a tough time to find, it ended that we just got through the bushes, and finally found the path
At this point we had run 10K and found out that this was the toughest part. We had around 5K to the light house.
When we got to the light house we found out that this steep hill that we had glided down was not the correct path down. We came too far to the right, it is going to be a path you can run down 🙂
I was adding new fresh water to my water bladder and ran into this issue that I have run into earlier, no water was coming out. Got help and thought that everything was just fine but we had to stop again to solve this. Learned something new today how to set this water bladder correct. Thanks Fredrik.
We also saw some nice flowers and wild animals
Finally we saw Mölle when we were standing on a top and had around 4K left
After this picture was taken I was doing a dive to the ground 🙂
This is going to be a completely different ultra then the two that I have run so far.
So nice to take a dip in the water after this warm trail run and then have some ”fika”
Distance: 13.47 miles (21.68K), time: 5.22 h,
VO2 Max: 27 ml/kg/min, 864 meters of altitude
#18 – 50 runs in 100 days summer edition
#79 – 100 Days Of Miles Challenge
Tonite it was time to test pulse based interval training. To have a pulse a couple of heart beats lower than my threshold pulse.
But of course I ran into issues with my pulse belt.
I had the pleasure of doing this with Malin, another Coach K Runner.
We started with 2K warmup and then it was 4xK intervals with 2 minutes rest between each interval.
I had created a workout in Movescount and thought that it was correct. The warmup, interval and first rest worked but not the second 🙂 so then Malin had to keep track of the distance after that.
Since I couldn’t see the heart beat on the display I had to go on feeling. My threshold is 163 and when we ran up the hill at Vallåsen this weekend I had a pulse around 160. So the first 2 intervals felt that I was below my threshold pulse.
Some other runners were out and dog walkers and I am wondering what they thought when they saw us and I was screaming at myself to continue and shout to Malin how long is is left from time to time 🙂
Sometimes I wonder why I do intervals because I do not like them at all. That is the most brutal running I can do but I also know what it will give 🙂 And tonite I was running REALLY LONG intervals.
The last two felt VERY LONG and I also went above my threshold pulse, thought it never would end.
The pace was definately outside of my comfort zone
Distance: 6.42 miles (10.33K), time: 1.01.20 h, average pace: 5.56 min/k, max pace: 4.11 min/k,
VO2 Max: 29 ml/kg/min, cadence: 182
MTD: 135.47 miles (218.1K)
YTD: 625.44 miles (891.90K)
#17 – 50 runs in 100 days summer edition
#78 – 100 Days Of Miles Challenge
End of October I am going to participate in my toughest ultra race and needed to have a hilly running with higher meters of altitude.
I went to Vallåsen with my running buddy Lars and we ran on a hill Halmstad which is 1260 m long. The plan was to run 30K but was not sure if I would do it, was also sure that it would be some walking. From the beginning I was not sure I would run on this hill but decided to join Lars.
Lars is preparing for another ultra race and I managed to keep up with him and not the other way around 🙂 This is big for me. This was a nasty hill.
The weather report did show rain but it turned out that it was not so bad. There were some rain and some upwind.
I forgot to choose the hilly mode from the beginning to be able to see the heart rate, it was important to not have a too high heart rate. It was a bit high in the beginning. So on the top I changed to the hilly mode.
It was raining when we started to run up the hill so I put on my rain coat but after some rounds it got too warm wearing it so I let it be at the top.
It was interesting because in the beginning we had pretty much the same heart rate and then when we started to get a bit tired in our legs my heart rate decreased and Lars heart rate was 6 heart beats higher than mine and we also increased the pace at the end.
We decided that we would run at least 20K and then we would see how we felt after each hill and then realized that we were not too far from 30K and would go for it. You can run on tired legs.
I did not walk one meter on this hill. I really surprised myself today.
We had to watch out because it was a mountain bike competition going on and they crossed our route at some places.
This was definately my toughest run I have ever done. We did 1810 m meters of altitude.
I thought that had run 30K when we got back to the car so I saved my training there but it turned out we were not really done so the last k has not been registered.
Liquid: 1 bottle of Tailwind Raspberry and 1 bottle of Redbull. Plus one energy bar.
Shoes: Altra Lone Peak 1.5 and it was a bit gooey and the trail shoes had good grip.
Altitude today:
Results:
Total distance: 30K, time: 4.55 h, 1810 meters of altitude 🙂
#16 – 50 runs in 100 days summer edition
#77- 100 Days Of Miles Challenge
Tonite it was physical training on St Hans hills with Coach K Runners
I run from my home to St Hans hills. When I get to St Hans it is a dirt road that get steeper at the end and I am always breathless when I get to the waiting Group. Lately I have run the ”Mördarvariant” instead since it is going to be tough anyways.
First we started with warmup where we are going to touch each other on the outside of our bodies and if I get touched I do one burpee, after a while it was changed that if I was touched I did 2 burpees and the one that touched me did one burpee. The other set was to be in plank position and touch each other hands and if I get touched I do one pushup, after a while it was changed to that if I get touched I do 2 pushups and then one that touched did 1 pushup.
Exercise 1: Everyone did an individual exercise while one ran up to the top hill and back, then we switched to the exercise to the right till all had run up to the top hill and back. Afterwards we were asked if the exercise that I started with still was the same exercise, if it wasn’t I did 15 burpees. Interesting with my exercise was that I started with bridges and it ended with crunches 🙂
Exercise 2: Long jump to the top hill, then we did ”Jägarvila”. I am definately the last person up 🙂
Exercise 3: Long jump down the hill
Exercise 4: Obstacle course where every other person was doing regular plank, every other were doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank. Here I am one of the fastest 🙂
Exercise 5: Up hill doing low lunges and Suz made me close my eyes at the end because imbalance strengthens you.
Exercise 6: Different plank exercises
Exercise 7: own the hill doing reverse low lunges. When we got down we did ”Jägarvila” til the last person got down.
Exercise 8: An exercise we have not done in a while called ”the idiot”. First you do one burpee, run up the hill and do 2 burpees, down the hill and do three burpees til we finished with 10 burpees at the top. Ran down and stood in ”Jägarvila” til the last person got down.
Exercise 9: Brutal. Ran as fast up to the top hill and ran as fast as you could down the hi..
Tonite I was beat but that is exactly how physical training should get you.
Ran back home and the pace was much slower
Total distance: 3.58 miles (5.73K)
Transport to: average pace: 6.17 min/k, VO2 Max: 30 ml/kg/min, cadence: 176
Physical traning: Distance: 1.09 miles (1.76K), max pace: 3.09 min/k, VO2 Max: 31 ml/kg/min
Transport from: Average pace: 6.43 min/k, VO2 Max: 22 ml/kg/min :-), cadence: 172
#15 – 50 runs in 100 days summer edition
#76- 100 Days Of Miles Challenge
This afternoon I ran a hilly long run with some other Coach K Runners.
Roger joined me from my home and at St Hans hills we met Eva and Malin.
So the plan was to run first 2 laps on St Hans Hills and then a 6K flat run and then come back and run 2 laps on St Hans Hills.
I chose to run the ”Mördar variant” at Mördarbacken which is a bit tougher, interesting thing is that I also saw a Spanish slug (= Mördarsnigel) on that hill.
Perfect weather.
After 2 laps Eva ran back home and Roger, Malin and I ran on the flat run. Discussion for today was triathlon sprint, crawl, biking, max pulse among other things.
The flat run went well. After the flat run Roger decided that he had done his part so then it was Malin and me left but Malin’s knee started to hurt and I told her to get back home and not continue with me on those two last laps on St Hans hills which I finished alone.
St Hans hills was occupied by a lot of Freesbee players but I did not get hit in my head.
On the last lap I ran down the down hill hill once more and up the top hill before it was time to run back home.
Issue free which feels really good.
Distance: 14.53 miles (23.39K:1 .85K to St Hans, 21.54K Hilly run), time: 2.41 h
Transport to: 178
Hilly long run: 13.35 miles (21.5K), time: 2.30 h, average pace: 7.01 min/k, max pace: 5.55 min/k,
VO2 Max: 30 ml/kg/min, cadence: 172
#14 – 50 runs in 100 days summer edition
#75- 100 Days Of Miles Challenge
At the gym today I started with running on the treadmill. Did some stretching before I started.
Started with a pace of 6 min/k (10) and then increased the pace to 11 after 500m, then to 12 after 1K, then to 12.5 at 1500m and to 13 at 1750m. Tonite I had chosen a treadmill that made a bit more noise than usual 🙂 It bugs me a bit but what can I do? To be on the safe side I put on the safety string. It is such a joy nowadays to be able to run faster without being punished afterwards and I hope that it will continue this way. The plan this year is to get a bit faster out on those trails.
After the treadmill I did triceps, biceps, shoulders, back and legs: hip stability and hip strength exercises. Ended with the 5 min plank exercise, 90s regular, 90s regular with right foot up, 90s regular with left foot up, 90s right side plank, 90s left side plank, 90s reverse plank, foam rolled calves, back thighs with a trigger roller, then stretched.
Distance: 1.47 miles (2.36K), time: 15.32.9 min, average pace: 6.35 min/k, max pace: 3.48 min/k,
VO2 Max: 37 ml/kg/min, cadence: 172
#13 – 50 runs in 100 days summer edition
#74- 100 Days Of Miles Challenge
Earlier this week the plan was to run a 20K hilly long run but the plan changed to 20K flat run because I ran a 40K trail run last weekend, hilly intervals earlier this week and was participating in physical training. You cannot have tough runs constantly, sooner or later you will get punished. I got overtrained last fall and I do not plan to get overtrained this year. I have some tough ultras ahead and needs to be in good shape for those.
So I have two 20K flat runs and the one I ran today is my favorite. I run in the countryside surrounded by fields
I decided to wear linen and shorts and my water belt The weather was perfect. Some breeze but not too warm.
There were some bikers who also was training but no runners.
The road is leaning incorrectly so I have run into knee issues before so I have solved this problem by running more on the road and not so much on the roadside.
The good thing with the water belt is that you can wet your hair and face if it gets warm and I had to do that a couple of times.
I felt some pain in my right knee and hoped that I wouldn’t be forced to walk part of the run but I could run the whole run 🙂 It is such a joy now when most of my runs finally are issue free 🙂
First time I also was running this run with my GPS pulse watch so it was going to intereresting to found out the real distance. My long runs had turned out to be shorter but my 5K run which I have suspected was longer than 5K was longer than 5K.
When I got back to my neighborhood I was met by a very nice breeze.
I had a very enjoyable run today, blue sky with some clouds, warm but not too warm, some breeze and I was just running. That is a very good feeling.
Distance: 11.61 miles (18.7K), time: 1.59.03.3 h, average pace: 6.22 min/k, max pace: 5.37 min/k,
VO2 Max: 35 ml/kg/min, cadence: 176
