månadsarkiv: januari 2015

#5 – 100 Days Of Miles Challenge

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I bought my first GPS pulse watch end of last year in which I can import routes and follow them.

Tonite I needed to get a route registered so I can test how it works how to follow a route before I run my long distance run next week where I will follow a route.

So I decided the route would be the 12.5K route that I ran this summer for the first time with Coach K Runners.

I got company with Roger who also is with Coach K Runners.

We started at 17.00 (5 pm) so mandatory was reflextive vest and headlight because it would be some not illuminated places during the run. It has been raining quite a bit lately so there were some puddles on the dirt roads.

In Vallkärra we got yelled at because there was a man, without a reflective vest, who was walking his dog, who felt that he owned the narrow trail when we tried to pass.

At one part of the run we are running through a grave yard and there is a gate that could be closed at nite but we were lucky, it was not closed when we came running.

Since we had headlights at Annehem we ran down the dirt road where it was really dark and a lot of puddles.

At Fäladen there were a big puddle across the bike path so we had to run at the side where it was really gooey but I was fine without my Fellraiser.

The discussion tonite was about different GPS pulse watches, Roger had run with someone who ran Tjörnarparen who had told his experience which was interesting listening to, plans for Fulltofta.

Temperature: 8oC (46F). Distance: 12.48K, average speed: 6.29 min/k, max speed: 5.45 min/k

Nice to finally be back, no irritated periosteums, no issues with knee today.

#4 – 100 Days Of Miles Challenge

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In this challenge there are 4 simple rules

#3 NEVER MISS A MONDAY

So this evening I went to the gym and before I started to lift weight I ran 1.24 miles (2K) on the treadmill. Decided to go outside of my Comfort zone and started with speed: 5.71 min/k (10.5) the first k and then I increased the speed to 5 min/k (12) the last k.

Then I exercised my triceps and biceps plus legs. Have hip stability exercises since last summer 2013 when I started to run faster and my hips complained, also did calf exercise and squats.

Ended everything with core

– crunches
– the boat goin slowly down and hold it counting to 30
– ”the World” plank bringing the left hand out to the left and back, bringing the right hand out to the right and bringing it back, doing the same with the feet.
– the regular plank for 3 min and 30 s

In between I did the regular boat pumping both legs 20 times.

#3 – 100 Days Of Miles Challenge

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I was suppose to participate at Coach K Runners Hilly intervals at St Hans hills this morning but since it was raining I decided not to participate since I have had a cold this week and finally can come back and exercise again.

Since the rain didn’t want to leave I decided to do plain intervals on the treadmill at the gym by myself for the first time. I have participated at Coach K Runners plain intervals on a treadmill about 1 year ago.

The intervals exercise consisted of two sets

First 10 minutes warmup with a speed of 6 min/k and then it was time for the first set and realized that I totally forgot to stretch before I started  to run which I was punished for. My right knee protested and also my left butt so I decided to have a break between set 1 and set 2. Paused the treadmill and planned to continue where I ended but pushed the wrong button when it was time to get back doing set 2. So I had to start all over.

I am not sure what I did but when I was running 2 minutes intervals the treadmill just stopped. I hate when that happens. And then it happened again. So it was a bit screwed up at set 2.

The interval speed was 5 min/k but it seems to me that I can increase the interval speed next time I do this.

I am not very fond of treadmills but the positive thing with intervals on treadmills is that you can set a pace and keep it.

Afterwards I did the side plank and then 3 min regular plank.

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Distance: 5.84 miles (9.40K)

#8 – Wall sit exercise

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Sunday I woke up with a cold to my big disappointment. Now when I had recovered after my first ultra and my body was with me again.

So I had to put this challenge on hold for some days.

So this morning I did first 30 s, 35 s, 40 s, 45 s, 50 s and 55 s. 55 s was today’s time.

So because I have been out of this challenge and have not suffered  I punished myself by adding 30+35+40+45+50 = 200 s  which should be 3 min and 20 s but I did a miscalculation in my head and did 3 min and 30 s. Oh boy did my legs shake.

I am not a person who gives up easily but a year ago we did this exercise at a physical traning with Suz and for the first time I gave up and I felt awful. Suz had a talk afterwards with the group, a really good one and then we continued with the exercise. And I hold on.

So for this challenge I have promised myself when it will get extra tough I will put Suz in front of my face and hear her words and just do it.

So when I did this punishment it was just to sit there and hold out to the bitter end 🙂

#2- 100 Days Of Miles Challenge

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Today it was time to see how far I would be able to run on my 16K run. Since my first ultra race in December I have had irritated periosteums that have forced me to walk the last couple of k’s.

I also tested my new Salomon energy belt with two water bottles that I plan to have on shorter trail runs.

Clothing today: my regular winter tights, orange long sleeve shirt, fleece jacket and windstopper. My regular running shoes.

Pulse watch: Suunto ambit3 peak

Even if it was chilly it was still refreshing running, never got cold. I had some upwind on the dirt road.

So there was some hope when I had run 8K and still no issues with periosteums. I kept running and got to 10K, still no issues. Still 6K to go, would I be able to make it all the way or would I be forced to go?

When I got to the dirt road it felt that I might not be running til the end but I DID IT! Finally.

Total time: 1.42.13 h, distance: 9.58 miles (15.42K), average speed: 6.38 min/k, max speed: 5.56 min/k