#18 – 50 runs in 100 days spring edition
#52 – 100 Days Of Miles Challenge
Tonite it was time again to bike to the gym. I did a detour to the dentist first.
Since I had such a great run Saturday I decided I would test to gradually increase the pace again every 500 m up til 1K, then I increased the pace at 1.25K and then 1.5K. It goes so much faster to get off the treadmill when you are increaseing the pace 🙂 No noisy treadmill this time.
After that it was triceps, biceps and a lot of leg exercises: hip stability, an exercise that I just started with again – leg extension but standing and kick back, hip strengthening, calves. Ended with core – 5 min plank exercise where the straight arms part is done on a pilates ball lately, it was not so hard today to have one leg in the air. Then some foam rolling and regular plank on a pilates ball where I draw my knees to my stomach, some stretching and then it was time to head home.
At home I did my other plank challenge: 2 min regular, 2 min right side plank, 2 min left side plank and 2 min reverse and then 28 burpees
Distance: 1.17 miles (1.89K), time: 11.47.7 min,
average pace: 6.14 min/k, max pace: 4.39 min/k,
VO2 Max: 26 ml/kg/min
#17 – 50 runs in 100 days spring edition
#51 – 100 Days Of Miles Challenge
Today I decided I would run a short run, something that I do not do very often but is necessary.
It was rain in the air but temperature around 14oC (27F) so no gloves and hat 🙂
What a great feeling to see that the pace most of the time was under 6 min/k, my glutues problem has forced me to run slower and I have forbidden myself from attending any interval training til after the ultra race in June. I was hoping I would have a finish time under 30 min and at the end I could run faster and faster that I usually do on this run. It was a joy to run this run today, it looks like I am almost back to the time before my glutues
Distance: 3.14 miles (5.06K), time: 29.38.8 min :-),
average pace: 5.51 min/k 🙂 , max pace: 4.47 min/k,
VO2 Max: 30 ml/kg/min 🙂
#16 – 50 runs in 100 days spring edition
#50 – 100 Days Of Miles Challenge 🙂
Yesterday I was asked by Malin D if I wanted to run with her on St Hans hills, both of us are preparing for the ultra race June 6th and Malin is a very nice person to run with so it would be a morning run. It was around 10oC (50F) when I started the run but both the jacket and gloves and hats were taken off during the run to St Hans. The sun was out and the sky was blue, couldn’t be better 🙂
To St Hans hills
Distance: 1.22 miles (1.97K), time: 12.26.4 min,
average pace: 6.18, max pace: 5.33 min/k,
VO2 Max: 28 ml/kg/min
When I got to the top hill I saw Malin coming down that hill and we had a chat before it was time to run 2 laps on the St Hans Extreme route
It did not feel it was safe to run on the down hill mountain so we ran to the start (new trail alignment) and when we came to the last mountain we took the original hill and then on the second lap we took the alternative hill (new trail alignment).
We ran in a very comfortable pace and talked a lot about what races we have plan to run, what we need to do before the ultra and foam rolling and other things.
It was very nice to be back on those hills, I have avoided them for a long time because of my glutues problem but SHE is May 28th, Hallandsultran June 6th and I also need to run there in preparation for Lidingöloppet this Fall. Glutues did not complain and not my right knee either and it was not so bad to run on those hills. There is hope.
St Hans hills
Distance: 3.07 miles (4.95K), time: 40.59.3 min,
average pace: 8.16, max pace: 6.12 min/k,
VO2 Max: 26 ml/kg/min
Then it was time to head home
To home
Distance: 1.15 miles (1.85K), time: 11.48.7 min,
average pace: 6.23, max pace: 5.13 min/k,
VO2 Max: 24 ml/kg/min
Total distance: 5.45 miles (8.77K), total time: 1.04.34 h
#15 – 50 runs in 100 days spring edition
#49 – 100 Days Of Miles Challenge
Tonite it was time to get to the gym again and just as most Mondays it was warmup on the treadmill #neverskipamonday
Tonite the treadmill was silent 🙂 Started with a comfortable pace of 6 min/k (10) but felt that I had to reduce it down to 9.5 . Used the security string just in case I would feel really tired in my legs after the long trail run this weekend.
After 1.65K I gradually decreased the pace every 10s til I was walking.
After that it was triceps, legs and biceps. Tonite I only did hip stability and hip strengthening exercises.
Ended with core. First I did the 5 min plank exercise with the straight arms plank on a pilates ball. First 1 min, then 30s regular plank on my elbows, 30s regular with right foot up in the air, 30s with left foot up in the air, both these are tough at the end, then 30s right side plank, 30s left side plank, 30s straight arms plank on pilates ball and then 1 min regular plank on elbows.
Then I did 19 burpees, pushup first to make up for yesterday when I totally forgot to do it.
Some stretching: did the dove position for 2 min on each side, then it was time to bike home and at home I have done 1 min and 30 min regular plank, right side plank, some protesting from the elbow, left side plank, had to get a towel to put under my elbow because it was protesting, reverse plank that was LONG and also 20 burpees, pushup first.
Distance: 1.16 miles (1.87K), time: 13.04.2 min,
average pace: 6.58 min/k, max pace: 5.33 min/k,
VO2 Max: 5.33 ml/kg/min
#14 – 50 runs in 100 days spring edition
#48 – 100 Days Of Miles Challenge
This morning I got up at 5 am to take the train to Tjörnarp.
The day did not start the way that I wanted. When I got down to the train station I realized that the pulse watch had been locked for the second time after recharging and I have had Another issue with VO2 max and heart rate not showing in the GUI in Movescount. I realized that the pulse belt had been disconnected from both Movescount and my pulse watch and paired it again and it was important that the pulse watch was working today. So I was thinking about a second plan how to get things registered and be able to follow a route. Tried to unlock it on the train several times without any success but suddenly it just happened 🙂
I was afraid that I might have put on too cold clothes. It was 3oC (37F) when I walked to the train but it turned out I was just fine.
It felt great to be back in this area again and running in the Woods. When I got to the loop I had to put on the extra hawk eye, had some trouble finding the markers but found them one by one and I also think I ran it correctly this time 🙂
When I got to Frostavallen I got a bit annoyed but a dog that wanted to jump on me several times and I just wasn’t in the mood. I am not afraid of dogs.
When I got to Frostavallen I saw some boy and girls scouts getting ready to walk and I passed them and hoped that I wouldn’t meet them on my way back and I didn’t
During the run the sun came out and it got warm and I was taking off my ultra back pack and jacket from time to time. It is interesting to continue running and get the ultra back pack off, have it hanging on one side and then get half the jacket off and then finally get the ultra back pack back on again.
Last week when I ran my flat run I did not have any issues with my glutues but then my right knee caused issues so when I turned back after 20K I was wondering how the rest of the run would be.
Ran without any issues with either glutues and right knee to 29K when I started to feel my tired legs and then at 32K they got REALLY tired and had to stop and stretch and the last 8K was stretching from time to time. I tried this trick to eat a lot of carbs to get the brain to think about something else, it worked for a while but those legs are aching so bad there will come a time when I just have to stop.
But I do not have any problems stop and stretch because I have tired legs then have to stop because my glutues and knee bothers me. I was hoping that I would time the train when I got back to Tjörnarp and when I stand and stretch 650m from the train station and from 40K, I see the train coming across the sea and I said NOOOOOO. Bad timing. At that Point my right calf gave up so I walked the last 650m and then when I got to the train station it was 8 min left til the train would arrive 🙂 Realized later that the train that I saw must have been the train getting in the north direction while my train went in the south direction.
Saw a squirrel, some geese
Distance: 24.85 miles (40.01K), time: 6.08.45 h,
average pace: 9.13 min/k max pace: 5.53 min/k,
VO2 Max: 26 ml/kg/min
#13 – 50 runs in 100 days spring edition
#47 – 100 Days Of Miles Challenge
Tonite it was time again for a 5K ”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
Just before Easter I noticed that VO2 Max cannot be seen in the GUI at Movescount and I in Contact with Suunto Customer Support which by the way is outstanding. A question that was asked was if I was using pulse belt or not and I said Yes every time. Before the run I checked the Movescount app on my smart phone and saw that the pulse belt had been disconnected and connected it again. It was my hope that VO2 Max could be seen again.
I met the rest of the group and we did this Fun Run. Most of us kept together this time 🙂
It was a bit chilly but not too bad. Had my new spring pants on and no fleece but still gloves and hat.
The discussion tonite was about Lidingöloppet that is a cross country race in the Fall that some of us will run and if we when we were running kept a steady pace which I said that I don’t and I would belive that most of us are pendling during a run.
To get back to the VO2 Max problem, it did not help with connecting the pulse belt so Suunto will continue trying to figure out what has happened.
Glutues was not complaing tonite.
Temperature: 10oC (50F)
Distance: 3.43 miles (5.53K), 34.15.1 min,
average pace: 6.11 min/k, max pace: 2.54 min/k
#12 – 50 runs in 100 days spring edition
#46 – 100 Days Of Miles Challenge
Tonite it was time to get to the gym again and just as most Mondays it was warmup on the treadmill #neverskipamonday
I must have gotten the noisest treadmill at the gym. Not that treadmills are silent but from the beginning there was this rattling noise 🙂 Still a comfortable pace of 6 min/k. Used the security string just in case I would feel really tired in my legs after the long run this weekend but it was not bad at all.
After 1.65K I gradually decreased the pace every 10s til I was walking.
After that it was triceps, legs and biceps. Both hip stability and strength exercises.
Ended with core. First I did some foamrolling on my back thighs and right knee and then it was time for the 5 min plank exercise where I last week changed the straight arms plank to do it on a pilates ball. Now I feel that my core muscles are working, a lot of shaking and try to keep the balance. First 1 min, then 30s regular plank on my elbows, 30s regular with right foot up in the air, 30s with left foot up in the air, both these are tough at the end, then 30s right side plank, 30s left side plank, 30s straight arms plank on pilates ball and then 1 min regular plank on elbows.
Stretching, time to bike home and at home I have done 13 burpees, pushup first because I am also participating in a burpee challenge this month
Distance: 1.09 miles (1.76K), time: 11.28.6 min,
average pace: 6.31 min/k, max pace: 5.33 min/k
#11 – 50 runs in 100 days spring edition
#45 – 100 Days Of Miles Challenge
Today it was with mixed feelings I was going to run this run.
Since end of January I have had a glutues problem that I have tried to get under control, it seems to me it will take some time.
Due to this I did not sign up for my first ultra race beginning of May but am planning to run my first June 6th.
During March I have avoided the really long runs, have kept the longest around 20K, done a lot of foam rolling and stretching.
But if I am going to have a chance to run my first ultra race in June I need to get up to 40K so to see in what condition my glutues is in I decided I would do my 30K flat run and if my glutues was fine when I got back to town I would run a few more K’s to get to around 35K.
The day did not start the way that I planned. I was suppose to get up at 7 am but the alarm did not go off so I slept til 8.54 am so instead of a morning run it became an afternoon that started after lunch.
With joy I emptied the Enervit Orange flavor container. It is not my favorite brand. Had two bottles with Enervit sports drink and 2 bottles of water in my water belt.
Spring tights on, long sleeve shirt, jacket, gloves and hat. Turned out the temperature were around 20oC (68F) so it became a bit warm during the run so gloves and hat off early and then the jacket had to be taken off too.
Enjoyed running in solitude.
After 17K I had to stop and walk for 1K due to a knee problem that I run into from time to time.
Glutues was fine 🙂 Did not complain at all. But had to walk 4x1K during this run which was the negative but the test was to see in what condition my glutues is in and it can handle 32.5K 🙂 so now I know what I will do in April. The plan is to run the ultra race in June and April will tell if that will be possible. It is such a beautiful race but if I am not ready I am not ready.
After the run I made a new smoothie with strawberry, mango, blueberry, chocolate whey protein, milk and vanilla yoghurt
Had to do the plank challenge: 60s regular, 60s right side plank, 60s left side plank and 60s reverse
Then it was also the burpee challenge: 11 burpees, pushup first
It felt that I had run a long run before 🙂
Great day for a run, spring weather, heard the birds singing, at the sea it smelled seaweed 🙂
Distance: 20.22 miles (32.56K), time: 4.02.54 h,
average pace: 7.27 min/k, max pace: 3.13 min/k
#10 – 50 runs in 100 days spring edition
#44 – 100 Days Of Miles Challenge
Early this evening I had the pleasure of running with my Coach K Runners buddy Eva. We planned to run around 10K in a comfortable pace.
The sun was shining in the afternoon and the temperature were above winter tights weather 🙂
We were not sure where we wanted to run so we decided to run in the Nöbbelövs Mosse to explore places where we had never run before.
It was nice running not knowing what to expect next. When we ran on the side of Nöbbelövs mosse two younger guys with one in a wheelbarrow who passed us and said hi, after that we turned left. Then we ran around and came and passed them again 🙂
Then we ran around Nöbbelövs mosse in a circle and passed two who were fishing twice.
Of course we had a lot to talk about, my new job, Eva’s knee, my glutues, our races that will happen soon.
Eve it is was windy it was not cold, I was taken off my gloves and hat during the run. Some spring flowers were in bloom and we heard the birds singing.
My glutes was not complaing too much.
Distance: 5.44 miles (8.76K), time: 56.13.1 min,
average pace: 6.25 min/k, max pace: 5.29 min/k
#9 – 50 runs in 100 days spring edition #43 – 100 Days Of Miles Challenge Tonite it was time to get to the gym. Started with some stretching Warmup on the treadmill. 2K with a pace of 6 min/k and then after that gradually decreasing the pace every 10s til I was barely walking. It was not so bad with my right gluteus 🙂 After that I exercised triceps, biceps, legs where I nowadays have added an exercise where I am strengthen my hips. Still have some hard time to find where everything is after they moved things around and also got new equipment. Ended with core where I did this 5 min plank exercise. First minute is straight arms plank but it has not given me anything. Someone suggested that I do straight arms plank on a stability ball. So tonite it was first 1 minute straight arms plank on stability ball, the core muscles were definately working this time :-), 30s regular plank on my elbows, 30s regular plank with right leg up, 30s regular plank with left leg up, 30s right side plank, 30s left side plank (no pain), 30s straight arm plank on stability ball and ended with 1 minute regular plank on my elbows. Then it was some foam Rolling. I am participating in a burpee challenge so 8 burpees with pushup first (new to me), pushup might hurt my wrists later. Distance: 1.54 miles (2.48K), time: 14.27.3 min, average pace: 5.49 min/k, max pace: 4.55 min/k
