Tonite it was hilly intervals on St Hans hills with Coach K Runners.

When I was running up to St Hans I had the pleasure of running with Tomas, who was the leader tonite, who was participating in Kalmar Ironman middle of August, my hometown. I asked him about the actual Ironman, where they biked after Öland and where the marathon was. Earlier it was a triahtlon and a couple of years ago it became a Ironman and they bike now on Öland (earlier they were biking where my parents live) and now they are not running where my parents live anymore. I also asked him a bit about the preparation. It is my dream to do Kalmar Ironman one day.

First we warmed up with some running and ”Indian jumps” and ”Kick your butt”. After that it was time for the hilly intervals

First we ran up the longest hill. It was not that bad.

Then after we have gotten our breaths back it was time for the middle hill and I was doing just fine.

Then after we have gotten our breaths back we ran up the shortest steepest hill. Even if I had compression socks I was feeling tired my calves.

Then we redid the same hills 2 times more. I was not as explosive as I was two weeks ago, maybe it could have something to do with that I had a cold last week 🙂

Tomas said we were a fast group so we finished with a bonus run which was running up the longest hill one more time.

Here are the warriors that participated in the hilly intervals tonite. Wonderful weather, the sun was out.

Now I feel tired in my front thighs and calves, just like it should be 🙂

Today it was 2.5k warmup on the treadmill at the gym, 6 min/k. Total time: 15.10 min.

After that I did

Dips – triceps

Leg pendular – hip stability exercise

Leg extension

Dumbbell curls – biceps

Lunges

”Sitting down” – hip stability exercise on each leg

Finished with core exercisesC

circle clockwise and counterclockwise

Boat pumping 10 times

Oblique crunches clockwise and counterclockwise

Boat pumping 10 times

Boat going down very slowly

Boat pumping 10 times

”The World” plank

Poat pumping 10 times

Regular plank

After one week’s cold it was time to get back on the road.

First I decided I would run a 12.5k run but then since I have had a cold I thought that I would take it easy and instead run a 5k run. But after some thought I decided I would go for the 12.5 run. Needed to do a test as well.

The temperature was around 20oC (68F) so shorts, t-shirt, compression socks and I felt thirsty so I brought my water belt even if it not really needed at this temperature.

During the summer I have had problems with bad batteries. First the battery died after 3 runs, changed battery and then the battery died after 1 run and the same happened after I had changed battery again. I am using Energizer which is a good brand so this shouldn’t be an issue but maybe I have had back luck and this particular batch was bad. I got in touch with Polar and we agreed that they would send me a really good battery, either I have had bad batteries or the foot sensor is causing a short circuit. So I changed to this good battery before the run.

So out for a 12.5k run, a bit windy. I also was looking forward to see how bad it was after all the raining last week, the city 20k from where I live have had flooding. It turned out it was not so bad in this area.

I had a plan to take it easy but got a good speed.

I saw some cows on the other side of the train tracks during this run, they always seem to be so content 🙂

This part of the run is a very nice part where there are both sheep and horses. Actually I was coming behind some horses. I have a lot of respect for horses. I do not feel comfortable trying to pass them from behind because I am afraid I might get kicked so I tried to make myself heard to let them know that I was coming from the side holding a certain distance.

When I saw this sign for some reason I craved for grilled corn (=majskolvar) on the cob.

After one week’s cold it was not that bad, I thought I would be out of shape but did a good run, I have noticed on this run before that I get down to 7 min/k at around 3/4 of the run and haven’t figured out why because it is a flat run and should be able to keep 6 min/k or faster.

And as you can see the battery that I tested was good. Pace and distance was shown the whole run. Earlier the battery had died at around 2-3k and then the pace had shown 00.00. Not a good sign when Lidingöloppet is around the corner and I need to know my pace during the race so I do not run too fast and get cramp.

Total time today was 1.17.36 h, average speed: 6.04 min/k