#12 – 50 runs in 100 days summer edition
#73- 100 Days Of Miles Challenge
Tonite it was time for physical traning with Coach K Runners at St Hans Hill
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: Long jump to the top hill, then we did ”Jägarvila”,
Exercise 2: Long jump down the hill.
Exercise 3: Stood up and going into regular plank and then 4 mountain climbers repeated this til Suz our instructor said we were done
Exercise 4: Up hill doing reverse low lunges
Exercise 5: Circle situps, 10 reverse crunches, circle situps, 10 reverse crunches
Exercise 6: Down the hill doing reverse low lunges. When we got down we did regular plank til the rest got down
Exercise 7: 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
Exercise 8: 5 High jumps, 10 lunges, 15 jumping jacks, 20 crunches repeating this for 3 min
Exercise 9: Getting up to the top hill without touching the ground -> carry one person to the top hill til all people had been carried up
Exercise 10: 170 burpees one at a time while the rest did planking
Total distance: 3.30 miles (5.32K: 1.98K transport to, 1.14K physical training, 2.2K transport home)
Physical training: 0.71 miles (1.14K), time: 1:01.49.6 h, max pace: 3.34 min/k,
VO2 Max: 31 ml/kg/min
#11 – 50 runs in 100 days summer edition
#72- 100 Days Of Miles Challenge
Tonite it was time for a ”Glädjepass” – Fun Run with Coach K Runners
Fun run isa runthat focusonthepleasurabletorun andless on the Watch
On my way to the Fun run I had to choose another way because just in front of me showed up two horses, I am not afraid of horses but I do not like to get behind them because they might get scared and kick me and one kick can do serious damage.
It would be good to have a fun run after the hilly intervals yesterday. There were two new members who joined us tonite. From the beginning we were keeping together. Of course we got behind these horses but they galloped but after a while we caught up with them but the riders heard us and stopped and let us pass.
We ran the same route as last week.
After half the distance I started to get a bit behind, the pace had actually increased but I made up my mind that I would keep up with the rest. It is a mindset most of the time and even if I was breathless I came back to the group and even to the front which felt good.
I wore a water belt because the temperature showed 28oC (82F) and one of the girls asked if I drank up all the water. The thing is is the summer it is good to bring water because you will never know how warm it will be and there is nothing worse than getting very warm and not have any water with you, then you might have to stop and walk because you hit that heat wall so I always have water, better more than less so you can wet your hair and drink water it it will be very warm.
It felt good tonite to be able to fun a bit faster than 6 min/k and be breathless and just keep going. You can run faster than you Think but when you are out running by yourself it is so easy to run in a comfortable pace and not go outside your comfort zone even if you will be able to do it.
Results from the Fun run
Total distance: 6.65 miles (10.7K: 1.99K transport to, 6.71K Fun Run, 2K transport from)
Transport to: cadence: 176 Fun Run: Distance: 4.17 miles (6.71K), time: 39.38.7 min,
average pace: 5.54 min/k, max pace: 5.23 min/k,
VO2 Max: 29 ml/kg/min, cadence 180 🙂 Transport from: cadence: 174
#10 – 50 runs in 100 days summer edition
#71- 100 Days Of Miles Challenge
Tonite I had the pleasure of doing hilly intervals with some other Coach K Runners – Emil and Marina.
First we did FKT on St Hans (Fastest Known Time). Coach K Runners have a route that we run on and register our times. Horrible experience. I was very fast down and then a bit slower up but had blood taste in my mouth when I finished. My first time is 3.13 min. What we will do later is to run this again and hopefully improve our times. I was surprised by myself, thought that I would be slower since I had a longer trail run this weekend.
After we had recovered it was time to do the hilly intervals.
My pulse belt didn’t want to be with me tonite so we couldn’t do pulse based hilly intervals
Set 1: Long hill, middle hill, short hill and sledding hill
Set 2: Long hill with Mats’s ”mördar” variant, middle hill, short hill and sledding hill
It was tough tonite, it is so much better to do hilly intervals with people who are faster than you, then you presses yourself in another way so we felt we were done after 2 sets.
FKT: 3.13 min
Total distance: 4.85 miles (7.81K: 1.99K transport to St Hans, 3.74K hilly intervals, 2.08K transport home)
Hilly intervals: Distance: 2.32 miles (3.74K), time: 44.35 min, average pace: 11.55 min/k, max pace: 3.06 min/k
Cadence on my way home was 178 🙂
#9 – 50 runs in 100 days summer edition
#70- 100 Days Of Miles Challenge
Sometimes I wonder why I get up 5 am on a Saturday to take the train to Tjörnarp and get out on a trail run but on a day like this it is definately worth it.
It was with a little mixed feelings I started running this trail run. The whole spring has been issues issues and I was forced end of February to take time out from longer trail runs to get my gluteus issue under Control, when I did I ran into the next issue, lower leg issue and realized that Salomon Fellraiser needs to be replaced with a new trail shoe and after a discussion with a running buddie of mine I decided I would test Altra Lone Peak 1.5.
I have not been able to run all the way during any of my trail runs during the spring, the longest I got was in April when I ran 32K and then got tired legs.
Also the weather drastically changed after the heat last weekend so it was tough deciding what I would wear but I finally decided to have my CKR t-shirt, semi compression tights, regular socks. My pulse belt was also with me today. It was a bit chilly at the beginning 13oC (55F)
Checked my water bladder several times before I started that I got water, it has happened too many times in the past that after 15 min when I am going to drink water there is no water coming out 🙂 which makes me a bit frustrated.
It was nice hearing the birds singing at the start of my trail run.
At 12K is where my issues have started but I was just fine, in the forest I saw a tent and two girls camping and I said hi and all of a sudden a dog barked at me. Near there is a trail that was not so easy to follow today because of all the growth of bushes and grass and I also experienced getting my Altra wet, I had been told that Altra was staying wet because the fabric is very thick but it actually dried quite well and did not bother me after a while.
At around 17K I started to feel tired in my calves and I was hoping I wouldn’t run into issues later and chose to walk up on the tougher hills at Frostavallen, I also chose to run around the new trail alignment (green/orange), there has been a big puddle at one place and I have chosen to walk on a stone wall that has been a bit unstable, not very good when you have tired legs.
Today I also tested Redbull, some ultra runners drink this during ultra races and when one of my sport drinks bottle was empty I exchanged it with Redbull in the front. I am not a energy drink drinker and when I was shaken out the carbonic yesterday there was some left that I drank and didn’t like it then.
I passed 25K where I in the past had been forced to stop and stretch a longer time, did not happen 🙂
At 30K I didn’t have to start walking and not at 32K either. When I got to the loop I chose to walk because it is a tricky part and with tired legs it is better for me to walk, have done that in the past.
When I get tired in my legs I do not lift my feet and bump into stones with my front part of the shoe so there was some swearing.
As far as the temperature it was perfect, not too warm, not too cold
At the thicket I also chose to walk to rest my tired legs a bit.
Then it was only 6K left and I was using Robert’s tip to get the brain to focus on other things when you start to get really tired legs and drinking either sports drink or redbull helped.
Then it was only 3K and kept going and then I was done 🙂 And under 6h Tjohooooooooo!
First run where I have been running the whole time except at certain chosen places but not because of any issues or tired legs.
The train left 13.38 and I got to the train station at 13.43 so I had to wait til 14.38 for the next train. Unfortunately I did not have any cash with me but the small grocery store let me fill my water bladder.
Spent time stretching, oh boy was I stiff 🙂
Drank my protein drink and put news print in my trail shoes and walked in my socks til I got to the train station where I got off.
Distance: 24.85 miles (40.01K), time: 5.24.08 h,
average pace: 8.06 min/k, max pace: 5.57 min/k,
VO2 Max: 25 ml/kg/min, cadence: 170
When I got home I drank my smoothie and saw the last of Tour de France
#8 – 50 runs in 100 days summer edition
#69- 100 Days Of Miles Challenge
Tonite it was time for a ”Glädjepass” – Fun Run with Coach K Runners
Fun run isa runthat focusonthepleasurabletorun andless on the watch
I have had some problems with my pulse belt lately so this morning I spent some time solving this issue. Did some testing and the pulse belt was found quickly but then the GPS signals were not as fast.
So when it was time to run to the Fun Run I had to click on ”Later” near my home but the GPS signals were found in less then 100 m.
Thought it would be some heat so I put on my new water belt where I can have my iPhone in a pocket 🙂 I have been thinking about buying a flip belt.
Johan was in charge of the Fun run tonite and also a new route so I was looking forward to this.
In the beginning I had the pleasure of running with Viktor, who is a ultra runner. He also ran Hallandsultran. I found out he had been running with Altra during Tjörnarparen and Hallandsultran and liked the shoe 🙂 This is the new trail shoe I am testing.
Fun run has a pace of 6 min/k and it is normally a comfortable pace for me.
I was keeping up with the group most of the run but there was some upwind so I got a bit behind for a while and Johan noticed this and asked if I had some trouble and I said no, I did not run into any issues, the upwind got me so at some point I had a pace of 6.15 min/k which is fine. We discussed this that I want to become a faster runner and Johan suggested ”Fartlek” which I have heard about but have not really understood which is really interesting since I have already discussed this with another running buddy of mine that part of my long runs I should run with a faster runner and part of the run I would run a bit faster which is ”Fartlek”. I learned something new today
Total distance: 6.68 miles (10.75K), total time: 1.04 h
Fun Run: Distance: 6.73K, time: 40 min, average pace; 6 min/k, max pace: 5.13 min/k,
VO2 Max: 27 ml/kg/min, cadence; 178 🙂 Getting closer
#7 – 50 runs in 100 days summer edition
#68- 100 Days Of Miles Challenge
Tonite it was trail running at Orupsberget outside of Höör, approximately 40K north of my hometown.
We were two girls who took the train who took the train to Höör where Åke picked us up.
Interesting day. When it was time to pack it was very warm outside so I put on linen, shorts and short socks. Put sports drink in one bottle and Resorb Sport in another bottle, by the time it was time to leave the temperature had dropped. Lucky me I had put a t-shirt in my back pack. I also had decided I would take a swim afterwards.
I decided to put my t-shirt on and it was rain in the air 🙂
Not all runners were Coach K Runners.
It did not take long til I was in the back of the group but I decided I would try to keep up with the group today. It is one way to become a faster runner.
Unfortunately my pulse watch lost the GPS signals so it was not much registered tonite but definately my fastest trail run. There were some steep hills.
Distance: 4.35 miles (7K), time: 44 min, average pace 6.29 min/k 🙂
It would be nice one day to have this pace and not be so breathless.
Some of the guys ran one extra lap while I took a nice swim in the lake, it was a very comfortable temperature.
#6 – 50 runs in 100 days summer edition
#67- 100 Days Of Miles Challenge
So now it was time to run on the treadmill at the gym.
Even if running on a treadmill is very boring there is also advantages.
What a joy, it was not HOT, comfortable temperature, stretched a bit before I started. Pulse belt decided to be with me today 🙂
For a short moment I wanted to run with a comfortable pace like 6 min/k but that didn’t last very long. Started with 10 (6 min/k) and then at 500 m I increased the pace to 11, at 1K increased the pace to 12, at 1.5K increased the pace to 12.5 and at 1.75K increased the pace to 13 and then gradually decreased the pace to walking mode. When I got up to 12 I felt it would be good to put on the safety string to be on the safe side.
After the treadmill I did triceps, biceps, shoulders, back and legs: hip stability and hip strength exercises.
Then it was time for core where I first did 20s in each direction (am part of Fit Challenge 2015 where it is planks in July), made up for yesterday when I forgot to do them: 20s regular, 20s reverse, 20s right side plank and then 20s left side plank.
Then it was the 5 min plank exercise: 1 min straight arms plank on pliates ball, 30s regular plank, 30s regular plank with right foot up, 30s regular plank with left foot up, 30s right side plank, 30s left side plank, 30s reverse (instead of straight arms) and ended with 1 min regular plank (got in 30s in each direction for the Fit Challenge 2015 plank for today) in this exercise.
Then it was some foamrolling and stretching.
Distance: 1.66 miles (2.68K), time: 15.36.4 min, average pace: 5.48 min/k, max pace: 3.58 min/k,
VO2 Max: 30 ml/kg/min, cadence: 176 🙂
#5 – 50 runs in 100 days summer edition
#66- 100 Days Of Miles Challenge
Today the plan was to run my 29K flat run. To avoid the heat I started at 8.30 but I was on my way to give up already at 5K, when I started the temperature was 21oC (70F).
At the beginning I saw a bunch of dog walkers, regular bikers and then later on race bikers. I envy them and get a bit angry at them too because they are so much faster than me and here I am suffering in the heat. There were also some roller skiers, odd for me to se them in the summer.
At 12.5K I did not run into any issue with my lower legs so it is definately my trail shoes this spring that caused this issue, my new trail shoes seem promising.
(I am smiling 🙂 even if it was hot
When I got to Lomma, 10K from Lund there was a traffic jam to Lomma Beach surprise surprise 🙂
At 14.5K I had to walk 1K, due to little ache in my right knee.
After that I had to stop and walk a couple of times because of the heat. I drank and wet my hair but wet my hair did not help one bit today. Hardly any breeze, not even when I got to the ocean, blu skye, no clouds and it seems to get hotter and hotter. When I started to run again after 23K I told myself that you run 2K more and then you can walk as much as you like. I cut my run shorter today, the heat was just too much for me.
The last 1K I pepped myself every 100m by screaming only 800m left, 700, 600, 500, 400, 300, 200, 100.
Finally the pain was over
The temperature on my pulse watch registered 31oC (88F), no wonder I was suffering
Distance: 15.54 miles (25.02K), time: 3.03.13.1 h, average pace: 7.19 min/k, max pace: 6.10 min/k, cadence: 164
#4 – 50 runs in 100 days summer edition
#65- 100 Days Of Miles Challenge
This afternoon I ran up to St Hans hills to do hilly intervals.
To be honest I do not like intervals because you give 100% and are exhausted when the interval is done but I also know that intervals will make me faster so it is definately necessary for my next challenges this Fall.
Not the best day to to this, the temperature was 27oC (81F) so I brought my energy belt with me with 2 bottles with water. Was not sure which running shoes I would use but decided at the end to run in my Altra Lone Peak 1.5 that is my new trail running shoe.
I decided I would do 4 hills x 3
Set 1: Long hill, middle hill, short hill and sledding hill
Set 2: Long hill with Mats’s ”mördar” variant, middle hill, short hill and sledding hill
Set 3: Long hill, middle hill, short hill and sledding hill
I would test another type of interval training, rest between each interval in each set would be based on pulse. When I got down to pulse 135 I would start the next interval.
So of course my pulse belt did not to be with me today.
So I started with warmup running around the top hill doing kick butt with feet, high knees and Indian jump and then I ran down to the first hill which is the worst one. It starts flat and get steeper and steeper and then the heat on top of that. Have I told you that I, running and heat, we are not friends?
At the top of each hill I drank some water and then ran down to the next starting point for the next interval. Decided to rest for 1 min and then ran up the middle hill. After that it was the short hill and rested for 30s and then the sledding hill and rested also for 30 s.
After each set I took a flat run around the circle hill back to the strating point of the long hill.
It was time for set 2, the long hill with the ”mördar” variant is brutal. Good with water is that you also can wet your hair and face when the heat hit you.
When I was on my way down to the short hill on set 3 the pulse belt had decided to be with me 🙂 so now it was time to test the rest down to 135 before I ran each interval.
You still need to be a bit breathless between each interval and 135 seems to work for me. You decide what pulse you want to get down to.
After the last interval on set 3 the pulse belt had enough 🙂
It was nice running fast again, I have avoided any type of intervals or physical traning during spring due to my glutues problem that I needed to take care of before I started to run fast again. I will see if my knee will complain tomorrow or not.
The results from the interval training
The altitude during interval training
Interval training
Distance: 4.64 miles (7.47K), time: 1.01.45.8 h, average pace: 8.15 min/k, max pace: 3.47 min/k,
VO2 Max: 32 ml/kg/min, cadence: 170
#3 – 50 runs in 100 days summer edition
#64- 100 Days Of Miles Challenge
Tonite it was time for physical training with Coach K Runners on St Hans hills.
June 6th I had linen at the end of the ultra race and after that I have been running in a long sleeve shirt and tights and finally today I had shorts and linen and did not freeze. What a lovely evening. There is rumors that it is going to be summer this week and I am looking forward to it a lot.
After my run Thursday last week I woke up with pain in my right knee, was a bit sore on Saturday but could run, got ache afterwards. Have foamrolled and it has helped a lot. I was a bit sore today but decided to participate and I do not have any ache yet. Really hope I can do intervals on Thursday. I need to get going with those and hilly training for my toughest challenge later this Fall.
We started with warmup: 2 and 2 in plank position where we were going to touch the other person’s hand, set 1: the person that got touched did 1 pushup, after set 1 – 10 burpees, set 2: the person that got touched did 2 pushups, the person that touched did 1 pushup.
First exercise: long jump to the top hill, 88 burpees together one at a time while the rest stood in ”Jägarvila”, down hill doing reverse low lunges.
Second exercise: 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.
Third exercise: Up to the top hill doing reverse low lunges
Fourth exercise: 2 and 2 did circular situps where we are doing circles with our feet in opposite directions and change direction when our instructor Suz told us to switch, then reverse boat (pumping 10 times) x 2. Then regular plank, right foot up, left foot up, regular plank,
hands next to ears and up 10 times, up and rest x 2
Fifth exercise: long jump down the hill
Sixth exercise: burpee jumps up to the top hill and 10 burpees at the top and then ran back down.
Ended with 50 heel raisings
It could have been more exercises but these are the ones I remembered.
It is going to be interesting to see if I get sore core muscles tomorrow.
Total distance: 3.68 miles (5.93K: 1.96K transport, 1.93K physical, 2.04K transport)
Physical traning: VO2 Max 32 ml/kg/min
MTD: 52.53 miles (84.57K)
YTD: 489.98 miles (673.80K)
