#30 – 50 runs in 100 days – Just run edition
Someone has said that it is good to get out for a walk or a shorter run after hilly intervals. I usually rest but I decided I would get out on a shorter run this time.
Was a bit sore in my front thighs and I was a bit breathless due to the heat.
Just nice to get out for a run and kept a good pace
Distance: 2.52K, time: 15.40.3 min, average heart rate: 137, average pace: 6.13 min/k, max pace: 5.13 min/k, cadence: 178, VO2 Max: 24 ml/kg/min
#27 (transport to)- 50 runs in 100 days – Just run edition
#28 (hilly intervals)- 50 runs in 100 days – Just run edition
#29 (transport from) – 50 runs in 100 days – Just run edition
Tonite it was time for my first event with Coach K Runners this year.
A while ago since I did hilly intervals and it was raining a bit during the afternoon.
Hilly intervals is great when you are in a shitty mood and need to get rid of the negative energy that are surrounding you. I have been in a good mood for a while now but then yesterday things changed. I cannot wait til this negativity will be removed from my life. Soon very soon a new era of my life will start
It was 16.6oC (61.88F) so I decided to wear my running skirt, t-shirt, short socks, flipbelt and water belt with 2 water bottles.
First it was transport to St Hans hills
We were a big group tonite and it was nice seeing Åke which I have not seen in a while, Eva and Johan who has been injured but seemed to be back.
I informed the leader Mats that I would test pulse based hilly intervals
We started with warmup
First exercise was to run up and down part of Slalombacken (=Slalom hill). Tough with trying to be under my threshold pulse, short rest and then up again. Finished with running the whole Slalombacken up to the trash can.
Then we ran to the middle hill where there was a change, first doing long jump and then changing to running backwards, alternating between these two. The pulse went up above the threshold pulse during the long jump and then it was tough getting the pulse during the backward running plus the hill got steeper and steeper.
Then we ran to the circle hill where we ran down the middle, ran to the right and up on that side, down the middle and then to the left and up on that side 2 times on each side. In the beginning the pulse was fine but on the top part on the right side the pulse got above my threshold pulse and then when I got to the left side I was above 150 which makes it difficult not to go above the threshold pulse on that hill too. No rest between. Had some rest and then we did this again.
Then we had a relay exercise on the left side where I felt that it wouldn’t be fair to the team to do pulse based, there I rushed up the hill. The exercise started with that the first people in the teams went up to the top, the second person ran to the top and did high five with the first person and the first person ran down the hill and did high five with the third person etc.
Then we ran down to the long hill where the fastest hilly people had to run further down and wait a bit til they could start running up the long hill on the regular part. The rest of us to the alternative part running up the mördarebacken (killing hill) on the right side. The pulse went way above the threshold pulse.
And then the last exercise was to run down the steepest part of the top hill (grass side) twice.
Nice being back on St Hans hills, time to spend a lot of time there to prepare for Lidingöloppet and Kullamannen. Tobbe told me he would run Lidingöloppet too. I am sure we will a group of Coach K Runners who will run Lidingöloppet
Transport to – distance: 1.96K, time: 12.36.8 min, cadence: 174
Hilly intervals – distance: 5.13K, time: 1.01.51.5h, average heart rate: 146, average pace: 12.02 min/k, max pace: 3.07 min/k, cadence: 170, VO2 Max: 36 ml/kg/min
Transport from – distance: 2K, time: 13.04.4 min, cadence: 174
#26 – 50 runs in 100 days – Just run edition
After work it was time to run a longer run out to the country.
The nice thing with the summer is that you can run long in the evening because it is still light out.
It was a bit breezier so I decided to wear shorts, t-shirt, water belt, flipbelt.
It was nice checking out a house that started to get built when I ran here the last time, I looked forward to see the progress.
On this country road is usually not too many cars. Here I have to run more on the road instead of more to the side otherwise I run into a knee issue. But tonite the road was busy where I had to run more to the side to make room.
It was a very nice run, not too warm, not too cold, a breeze. Some soreness in my right knee but not any pain, felt a bit in my back. Ran into a back issue the first resting week after my ultra race but I will be at the gym this week and start with the back exercises again.
Drank water and had to wet my head on my way back
Had a goal to run under 2h, almost made it 🙂
Distance; 18.62K, time: 2.01.50.5 h, average heart rate: 143, average pace: 6.32 min/k, max pace: 5.40 min/k, cadence: 174, VO2 Max: 24 ml/kg/min
#25 – 50 runs in 100 days – Just run edition
I have a tradition that at Midsummer I run my 6K run around Björkenäs.
Started to work at 6.30 am and worked til 11 am.
And then I took the train to my hometown Kalmar. Had Sushi for lunch but forgot to take the water included but was lucky they sold water on the train.
Got to my hometown and put on my running gear: linen, running skirt, flipbelt, socks. Should have been good with a water belt.
This was my first run after the Ultra race June 11th. Have made a decision to take a two weeks time out where I the first week do Yoga and have calves massage. Was suppose to have Power Yoga the first week but ran into a back issue, Just bended over to take something out of my bag at the train station. You are frayed after a 50K train run so it does not take much to run into trouble.
I was stiff at massage, much stiffer on my right calf, naturally.
This week I did YinYoga Monday morning before work, a very good way of starting the day and then at the gym Wednesday and today a 5.30K run.
Had a good pace from the beginning 🙂
After half the run a guy got in front of me and something within me wanted to pass him and I was very close a couple of times. Felt he was stressed by me getting closer and closer.
It felt that I was trying to max my pace today and it felt great to see those numbers under 6 min/k, most of the run I was under 6 min/k
Distance: 5.30K, time: 30.06.9 min, average heart rate: 152, average pace: 5.40 min/k, max pace: 5.13 min/k, cadence: 181, VO2 Max: 29 ml/kg/min
Unfortunately I did not pass this guy.
Interesting to know that during this run I am running on part of the Iron Man Kalmar
Pictures will come later since I have had problems sending pictures today.
#24 – 50 runs in 100 days – Just run edition
Today I woke up at 3.30 am and WHY did I do that? Because it was time for Hallands ultra 50K in Halmstad and I would be picked up at 5.20 am
So breakfast and pack the last things and then it was time to get down to the ride
Mats Bergenhorn drove us to Ekeby where we switched car to Jim’s and then Thom Leiding was also in the car.
We got to the parking lot around 7 so we had time to stretch, get into the woods and pee and talk to some other ultra Runners and runners that would run their first ultra race today.
We started 10 min later so everybody could get to the toilet.
Today we had to wear a chip around our fingers. They had changed the route a bit so we ran in a loop and then got back to where we started and then continued on the regular route.
Perfect weather and what was different was that I was not one of the last persons, ahd company most of the way to Halmstad
The route was changed a couple of time more during the day.
My goal this year was to finish in 7h but to be honest I wanted to finish under 7h.
Someone had a peptalk with me yesterday and was sure that I would finish with 7h but felt that I am a much faster runner today and just ran faster this time. I guess I listened.
At around 25K I started to get tired in my right calf but ran til I coulnd’t run anymore and started Walking and wet my hair. Something I learned last year was to never stretch if you have tired legs, just start to walk for a short time and start running again and it works.
I got tricked, because before we got to the fuel station when it was 13K left we were rerouted due to the change this year, all of a sudden I felt familiar and realized that I was running the last 1K Before the finish line and started to wonder if I had run wrong (I knew that I had followed the route).
When it was 13K left the time was 5.22 and it felt that I could even finish under 7h even if I knew that it would be some walking but it couldn’t take 2h.
We have to ”run” up stairs and I walked backwards and then you have a nice view before you continue.
At the last fuel station the running coach that I ran with (she was suppose to be last) so I talked to her and she said that it goes much better this year 🙂
I had problems at the end running down with my tired calf walked and walked uphills and ran the rest and finally I knew that it wasn’t much left and told myself that I would run and not stop til I ran through the finish line.
This year I finished with 6.40.50, 40 min faster than last year. I am so proud of myself.
Changed and then had a hamburger, a non alcoholic beer and then got a ride down to the parking lot
This is how my feet was afterwards under my socks
Distance: 50K, time: 6.40.50h, average heart rate: 143, average pace: 7.21 min/k, max pace: 5.24 min/k, cadence: 164, VO2 Max: 28ml/kg/min
#23 – 50 runs in 100 days – Just run edition
Last run before the ultra race – Hallandsultran – on Saturday. Tomorrow at the gym the second time this week focusing on core and hips.
Temperature: 21oC (69.8F)
It was a bit chillier when I got home from work so Idecided to wear shorts, t-shirt, flipbelt and water belt but realized that linen would have been a better choice.
Nice with a breeze.
I washed my pulse belt earlier this week and realized that I had to pair my pulse watch and pulse belt when it found the GPS very quickly and skipped the pulse belt 🙂
During the run I drank some water but did not wet my hair this time.
Comfortable pace.
Distance: 5.06K, time: 31.48.9 min, average heart rate: 135, average pace: 6.17 min/k, max pace: 5.45 min/k, cadence: 174, VO2 Max: 25 ml/kg/min
#22 – 50 runs in 100 days – Just run edition
Today it was a joy running a 5K run compared to Friday when I thought I was gonna die.
This picture sums it up.
Decided to run after breakfast but had to run some errands and did those first and then before lunch I ran.
Temperature: 23oC (73.4F) so I decided to wear my running skirt (has become a life saver), linen, flipbelt and water belt.
As soon as I started running I felt a cool breeze. 🙂
I wet my hair a couple of times, not because I got over heated, just that it feels good to have a cool head and drank some water during the run. Running up the bike path at the end was a joy and I also increased the pace at the very end.
This is the temperature I am hoping for this weekend, a bit cooler in the morning and then around 22oC with a breeze in the afternoon. The worst scenario would be how it was Thursday and Friday this week.
Distance: 5.22K, time: 32.09.8 min, average heart rate: 141, average pace: 6.09 min/k, max pace: 5.24 min/k, cadence: 176, VO2 Max: 26 ml/kg/min
#21 – 50 runs in 100 days – Just run edition
This picture sums it up pretty much. The plan was to run around 9K but it did not take long til I was about to give up. It was SO WARM.
If it was warm yesterday it was nothing compare to today. 5 really agonizing K’s.
I wore my runnning skirt which is so liberating when it is very warm, I am so glad I bought this outfit, linen, flipbelt and water belt. I had to wet my hair a lot during the run and I thought that I literally would die so I cut the run short and turn back home.
It was tough breathing today. I hope that June 11th won’t be this way the whole day.
Distance: 5.25K, time: 33.09.1 min, average heart rate: 141, average pace: 6.18 min/k, max pace: 5.24 min/k, cadence: 174, VO2 Max: 25 ml/kg/min
#20 – 50 runs in 100 days – Just run edition
It was warm when I walked from the train to home after work so I decided to wear my running skirt, linen, flipbelt and of course my water belt.
I have said this before, me, running and heat are not the best friends.
It was WARM and then I appreciate my water belt a lot because I can both drink and wet my hair to stay cool. And enjoyed the breeze that showed it’s face from time to time and there were also parts where I was running in the shadow 🙂 and then I got out in the heat again 🙂
Today it was 10 painful k’s but I am glad I got out and it was nice to get back home earlier since I am not commuting anymore. Will look forward to these earlier evening runs this summer.
Nice to see that Marina Nyman also was out running and we said hi.
I have to say I am surprised about the total time.
Distance: 9.83K, time: 1.02.55.1h, average heart rate: 148, average pace: 6.23 min/k, max pace: 5.37 min/k, cadence: 172, VO2 Max: 26 ml/kg/min
#19 – 50 runs in 100 days – Just run edition
Today was the last day that I was commuting to Älmhult. Now I will have much closer to work and exercising will be working so much better and I am back at the gym.
Planned to run 12.5K which I did.
It was warm when I got home so I decided I would wear my running skirt, linen, flipbelt and water belt.
No problem with my pulse watch.
When I was running on the first dirt road I thought I saw a familiar face and it turned out I was right, I passed Marina Nyman, a running buddy of mine. I ran 30K with her a couple of years ago prior to Lidingöloppet and we had a lot of fun. She had knee surgery and had to go back to square one. Nice to see her running and it looked very good which I told her.
Of course I forgot to tie my shoe laces double so one got loose and had to stop and tie double and of course two water bottles fell from the water belt, negative when the belt get worn out.
Back up and running again.
It was WARM and I, running and heat are not the best friends.
Then I saw a girl running with her dog in a smart way and it turned out it was another CKR runner, Louise Lundh, that I ran the Death Zone (Dödens Zon) with in October last year, we also said hi.
Good thing with a water belt is that you can wet your hair. Much easier than from a water bladder so I wet my hair a couple of times.
Water bottles fell of the belt one more time, grrrrr
Even it was hot it was nice getting out on a run tonite
Distance: 12.47K, time: 1.20.04.3h, average heart rate: 142, average pace: 6.25 min/k, max pace: 5.45 min/k, cadence: 170, VO2 Max: 24 ml/kg/min