Tonite it was again for a Glädjepass (=Fun Run) with Coach K Runners
Glädjepass is a run where you are focusing on the enjoyment in running and look less at the watch. The run will be 5k and the tempo will be around 6 min/k
We also had a dog who joined our run and she was doing a good job of shipherding us.
Even if the temperaure was around 3oC (37F) it was windless which was very nice for a change.
Today Karin the leader took us around Stångby, it was nice being back in that area. I used to take the train from Stångby train station a long time ago and have trekking with backpack to get ready for Grand Canyon in that area. We were running mainly on not too crowded bike paths.
Distance: 6.47 miles (10.42K), total time: 1.07.57 h, average pace: 6.31 min/k, max pace: 5.33 min/k, VO2 Max: 21 ml/kg/min.
Tonite it was time to get to the gym and start with warmup at the treadmill. A couple of weeks ago when I started my hilly running again I ran into issues with M. Gluteus Maximus that still bother me. So I started with the pace 6 min/k (10) and then increased the pace every 500 m: 5.42 min/k (10.5), 5.27 min/k (11), 5.13 min/k (11.5).
Total distance: 1.24 miles (2.34K), total time: 14.19 min,
average pace: 6.07 min/k, max pace: 4.46 min/k, VO2 Max: 27 ml/kg/min.
After that it was time to lift weights. I have had a red Cybex machine doing triceps and back before and last week I realized that they had changed it to a grey/black Cybex that did not work the same way. I had the weight 13. Last week I almost hurt my back trying to figure out how this machine was working. It was no bottom and very scary. So today I asked one instructor to help me and I tried the weight 32. I am going to see how my triceps are tomorrow.
Then I also exercised my biceps and legs and ended with core doing circles, side plank, the world and 5 min and 5 s regular plank. In between the boat. I also did a variant of the plank on a pilates ball where I pulled my legs towards my stomach.
Got up early in the morning so I could start the run around 9 am.
Mixed the sports drink and filled the bladder with 1 liter of water. On my longer runs nowadays I always put the reflective vest and headlight in the ultra backpack.
Was prepared it would be gooey since it rained last night so definately Fellraiser.
When I got to St Hans hills I realized it was icy on the roads. Also met Åke and Marie, two Coach K Runners. And when I was running down the top hill the rest of Coach K Runners were standing there, getting ready for ”Fartlek” (=simpler form of interval training) and I said hi before I contined on my run.
It was nice being back on those hills, part of the route was icy so I exercised some ice skating :-), it was also gooey but I did not wet my shoes so much 🙂 The sun was out. I ran 4 laps before it was time to get out on the flat part of this hilly run. This is where this run became a shitty run. Have had problems with my right butt part after I started running on those hills again which bothered me. Also I was not able to dring a drop of water from the bladder which did not make things better. I thought that something must be blocked somewhere and have to check this out when I got back home.
So I had to walk a couple of k’s with running between. The first time I streched there was a guy on rollerskis who asked if I was ok. This is such a positive thing. I told him I am just stretching. It was also windy and cold.
During the run when I realized I could not get my right butt part to get better I decided I would shorten this run a bit.
It was a long time ago I have had a shitty run like this.
Total distance: 15.13 miles (24.36K), total time: 3.29.06.
average speed: 8.35 min/k, max speed: 5.46 min/k
VO2 Max: 29 ml/kg/min
It turned out that when I took off the bladder from the backpack and put it back I forgot to turn a plastic piece to the right place, that’s why I could not drink a drop of water, at home I could drink a lot of water 🙂
Tonite I had the pleasure of running with my Coach K Runner buddy Eva.
Mandatory reflective vest and forgot my headlight.
It was Eva’s turn to choose where to run.
Now when it is colder, around 0oC (32F) I have worn my 2XU compression tights under my winter tights. Fellraiser was my choice of shoe wear.
We were running on bike paths and parts of them were icy.
Today we discussed what Eva is doing at her work, that we missed the physical traning at Coach K Runners, what to do after static training, why I was participating in the challenge calorie hunting and other things.
Lovely winter night run around our neighborhood and outskirts.
Total time: 1.09.49 h, total distance: 6.65 miles (10.71K), average speed: 6.25 min/k, max speed: 5.24 min/k, VO2 Max: 23 ml/kg/min
Tonite it was time for Ski walking / running with walking poles in the dark. Last time I was doing this was Nov 12th.
Mandatory with reflective vest and headlight. When I got out the door I realized that I have forgotten my headligth and went back and got it: Started to run and was wondering where the poles were 🙂 so I had to get back and get those too. 🙂
Tested to have my 2XU compression tights under my winter pants.
We were only 3 people who showed up.
Started with warmup: jogging, indian jumps, kick in the butt and then repeat 5 jumps on the right foot and then 5 jumps on the left foot x 5several repeats, then 10 long jumps x several repeats.
Then we did ski walking up the downhill hill several times. To my surprise my poles sank under me. I guess since they have standing in my hall and the snow it was not tight enough so have to stop to get to the right length and tighten them. 🙂
Then it was time for getting to the longest hill and ski walk with poles half way and then ski run with poles to the top one time.
After that we did 40 ski runs with poles up towards the top and then 20 ski walks with poles down and repeated this til we got to the top hill x 4.
Here I was the person that was less rapid then the rest.
Then we did my favorite exercise: 5 low lunges, 5 s ”Jägarevila” repeated this til we got to the top. Here I was number two to finish.
Finished with 5 squats on the left foot, then 5 sqauts on the right foot x 5.
First time doing this in the snow and I also tested my new trail shoes with metal studs: VJ Sarva D´vil.
Total time: 1.39.16 h, total distance 5.62 miles (9.05K)
Average speed: 10.58 min/k, max speed: 5.42 min/k
VO2 Max: 28 ml/kg/min
Before I lifted weights at the gym I ran 1.22 miles (1.96K) on the treadmill where I increased the speed every 500 m, started with 6 min/k (10), then 5.42k/min (10.5), then 5.27 min/k (11) and finally 5.13min/k (11.5). Average speed: 5.52 min/k, max speed: 4.54 min/k, VO2 Max 27 ml/kg/min.
After that I exercised triceps, biceps and legs, ended with core where I last stood in regular plank for 5 minutes.
This morning 13 Coach K Runners met at Fulltofta to run a trail run.
When I woke up this morning and looked out the window it was some snow on the ground, when we got to Fulltofta it was more winter. I brought my Fellraisers but was thinking that maybe I should have brought my metal studs shoes instead but Fellraiser was just fine. I just fell flat on my face once 🙂
This time we were going to run 60 min and then turn around, Åke told me to follow the orange markers and at one place where there would be signs run straight because I was running a bit slower than the rest. This suited me just fine, I could run my pace and the rest could run their paces and I could practice to follow the markers which I am good at right now.
It was very gooey, wet and a lot of snow and a lot of stones so it was a tricky trail run, one steep hill down and back it was steep up, with tired legs I was walking up this hill.
We were running in a beautiful winter landscape. Had some minor issues with a sore right behind part and upper right back thigh but I was not forced to stop and walk.
At the end I felt that I was tired in my legs but I stayed calm 🙂
Afterwards we ate pancakes and I couldn’t help myself and drank hot chocolate with whipped cream 🙂
Total time: 2.08.26 h
Total distance: 10.41 miles (16.76K)
Average speed: 7.39 min/k
Max speed: 5.45 min/k
VO2 Max: 54 ml/kg/min
