månadsarkiv: januari 2015

#13 – 100 Days Of Miles Challenge

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From the beginning the plan for this Saturday was a 12.5K flat run but after I did the hilly intervals Thursday I missed those hills so the plan changed, decided I would run 3 laps on St Hans hills in the afternoon.

Expected it to be gooey and wet so Fellraiser on and for safety I brought my headlight with me just in case it got dark during my run.

When I got to the hills it started to snow or hail.

I was prepared it would be a tough run since I had not been up here since end of November.

Most hills were just fine but some were slippery even for my Fellraiser’s. When I ran down the amphitheater I was gliding but I did not fall flat on my face 🙂

I was a bit disappointed because it just felt just like a regular flat run, a bit more wheezy. I guess I have a lot of hills in my legs now.

I got wet and the running shoes were really gooey when I got back home and Dirty feet 🙂

It was nice being back, I have missed those hills.

Total time: 1.28.48 h, total distance 6.99 miles (11.26 k), average speed: 7.53 min/k,
max speed: 6.10 min/k, VO2 Max: 45 ml/kg/min

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#12 – 100 Days Of Miles Challenge

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Today I did hilly intervals for the first time on my own. Before I have done it with Coach K Runners.

So the temperature was 3oC (37F), windy, rain in the air.

So first I ran to St Hans Hills as warmup

1.05 miles (1.69K)
average speed: 6.18 min/k

I would do 2 sets of a longer hill, a middle hill and a short hill

So I got ready for the longest hill and was pepping myself. When I got to the top I was breathless and had taste of blood in my mouth. Gosh how breathless you can get when you have not done this in a while.

After I had recovered a bit it was time for the middle hill and was also breathless when I got to the top and had taste of blood in my mouth. When I recovered it started to snow or hail for a short moment. Snow is on its way. But the snow stopped after a short time.

After that it was time for the shortest hill which was really gooey and slippery

There was another girl who was running on the middle hill so I saw her a couple of times

Before I started set 2 I drank some water and headed down to the longest hill again and it was as awful as the first time. Very breathless on the top.

Recovered a bit. Ran down to the middle hill and was also really breathless afterwards.

And finally the short hill which was as slippery and gooey as before.

I really hate intervals, when I started some years ago I got dyspnea but lucky me I do not have that issue anymore. It happens occasionally and so bad as before but this is really good training.

1.68 miles (2.71K)
average speed: 9.01 min/k
Max speed: 3.54 min/k
VO2 Max: 43 ml/kg/min

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When the hilly intervals was over it was time to cool down by running home

1.31 miles (2.11K)
average speed: 6.54 min/k
Max speed: 6.40 min/k

So to sum it up:

Total distance: 4.04 miles (6.51K)
Total time: 49.04 min

#26 – Wall sit exercise

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The challenge continues.

Started the day with calm Power Yoga where I can have socks on and am not gliding.

But here I have to be barefoot to not slide around.

So today it was time for 145s, Some shaking in the beginning and at the end it was shaking a lot.

Only a few days left Before this challenge is over and it has been a great challenge.

Power Yoga 2

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Last week I tried Power Yoga 1 and this morning I went to Power Yoga 2 6.45 in the morning. I am not a person who normally get up and exercise Before breakfast and I thought that doing this yoga Before breakfast might be a mistake. But last week I had coffee with my friend Johanna who also is a yoga instructor and told her about this morning session and her comment was that I am going to feel so much better afterwards.

Who did not walk in then Jeanice, a Coach K Runner friend so we said hello before yoga started.

A lot of the positions that I did a Power Yoga 1 were also here but today we also did Warrior 3 which was new.

Positions I had done before was child position, Salute to the sun , the dog, upward dog, the dove, Cobra, happy child, at the end universal twist that was also at Power Yoga 1 but did not remember the name then.

It really was a nice way of starting the day, I still need to work on the breating, I breathe but am not sure if I inhale and exhale at the right places.

Power Yoga seems to be the yoga that I will do reguarly. It is going to be interesting how it will pay off later for me as a runner but also as not a runner.

#11 – 100 Days Of Miles Challenge

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Never miss a Monday is one of the rules at this challenge so back to the treadmill at the gym.

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A day like this the treadmill is a saver because I do not like to run in the rain, especially in the winter,  but I am not really a treadmill runner.

But before I did the weight lifting I ran a total distance of 1.3 miles (2.09K) on the treadmill and every 500 m I increased the speed up to 1.5K, then I increased the speed when it was 250 m left, 200 m left and 100 m left.

Then I focused on triceps, biceps, legs with hip stability exercises.

Ended with core and the last thing I did was standing in regular plank for 5 min. This time my stomach muscles were shaking afterwards which was a first 🙂

Stretching: Child position, the dog, the dove on the right side, back to the dog and the dove on the left side and then some regular stretching

Total time: 11.36.5 min
Average speed: 5.32 min/k
Max speed: 4.30 min/k
VO2 Max: 28 ml/kg/min

#25 – Wall sit exercise

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The challenge is not over just yet.

This morning it was time for 140s. To focus on other things I was watching Deadliest Catch and did my yoga breathing.

Looked at the timer when it was approximately 1 min left and the shaking got heavy in the end.

It feels when I get up after the challenge is done so it felt good to stand in the Dog afterwards