månadsarkiv: juli 2015

6.73K Fun Run

#8 – 50 runs in 100 days summer edition
#69- 100 Days Of Miles Challenge

Tonite it was time for a ”Glädjepass” – Fun Run with Coach K Runners

Fun run is a run that focus on the pleasurable to run and less on the watch

I have had some problems with my pulse belt lately so this morning I spent some time solving this issue. Did some testing and the pulse belt was found quickly but then the GPS signals were not as fast.

So when it was time to run to the Fun Run I had to click on ”Later” near my home but the GPS signals were found in less then 100 m.

Thought it would be some heat so I put on my new water belt where I can have my iPhone in a pocket 🙂 I have been thinking about buying a flip belt.

Johan was in charge of the Fun run tonite and also a new route so I was looking forward to this.

In the beginning I had the pleasure of running with Viktor, who is a ultra runner. He also ran Hallandsultran. I found out he had been running with Altra during Tjörnarparen and Hallandsultran and liked the shoe 🙂 This is the new trail shoe I am testing.

Fun run has a pace of 6 min/k and it is normally a comfortable pace for me.

I was keeping up with the group most of the run but there was some upwind so I got a bit behind for a while and Johan noticed this and asked if I had some trouble and I said no, I did not run into any issues, the upwind got me so at some point I had a pace of 6.15 min/k which is fine. We discussed this that I want to become a faster runner and Johan suggested ”Fartlek” which I have heard about but have not really understood which is really interesting since I have already discussed this with another running buddy of mine that part of my long runs I should run with a faster runner and part of the run I would run a bit faster which is ”Fartlek”. I learned something new today

Total distance: 6.68 miles (10.75K), total time: 1.04 h

Fun Run: Distance: 6.73K, time: 40 min, average pace; 6 min/k, max pace: 5.13 min/k,
VO2 Max: 27 ml/kg/min, cadence; 178 🙂 Getting closer

7K Trail Run

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#7 – 50 runs in 100 days summer edition
#68- 100 Days Of Miles Challenge

Tonite it was trail running at Orupsberget outside of Höör, approximately 40K north of my hometown.

We were two girls who took the train who took the train to Höör where Åke picked us up.

Interesting day. When it was time to pack it was very warm outside so I put on linen, shorts and short socks. Put sports drink in one bottle and Resorb Sport in another bottle, by the time it was time to leave the temperature had dropped. Lucky me I had put a t-shirt in my back pack. I also had decided I would take a swim afterwards.

I decided to put my t-shirt on and it was rain in the air 🙂

Not all runners were Coach K Runners.

It did not take long til I was in the back of the group but I decided I would try to keep up with the group today. It is one way to become a faster runner.

Unfortunately my pulse watch lost the GPS signals so it was not much registered tonite but definately my fastest trail run. There were some steep hills.

Distance: 4.35 miles (7K), time: 44 min, average pace 6.29 min/k 🙂

It would be nice one day to have this pace and not be so breathless.

Some of the guys ran one extra lap while I took a nice swim in the lake, it was a very comfortable temperature.

2.68K treadmill

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#6 – 50 runs in 100 days summer edition
#67- 100 Days Of Miles Challenge

So now it was time to run on the treadmill at the gym.

Even if running on a treadmill is very boring there is also advantages.

What a joy, it was not HOT, comfortable temperature, stretched a bit before I started. Pulse belt decided to be with me today 🙂

For a short moment I wanted to run with a comfortable pace like 6 min/k but that didn’t last very long. Started with 10 (6 min/k) and then at 500 m I increased the pace to 11, at 1K increased the pace to 12, at 1.5K increased the pace to 12.5 and at 1.75K increased the pace to 13 and then gradually decreased the pace to walking mode. When I got up to 12 I felt it would be good to put on the safety string to be on the safe side.

After the treadmill I did triceps, biceps, shoulders, back and legs: hip stability and hip strength exercises.

Then it was time for core where I first did 20s in each direction (am part of Fit Challenge 2015 where it is planks in July), made up for yesterday when I forgot to do them: 20s regular, 20s reverse, 20s right side plank and then 20s left side plank.

Then it was the 5 min plank exercise: 1 min straight arms plank on pliates ball, 30s regular plank, 30s regular plank with right foot up, 30s regular plank with left foot up, 30s right side plank, 30s left side plank, 30s reverse (instead of straight arms) and ended with 1 min regular plank (got in 30s in each direction for the Fit Challenge 2015 plank for today) in this exercise.

Then it was some foamrolling and stretching.

Distance: 1.66 miles (2.68K), time: 15.36.4 min, average pace: 5.48 min/k, max pace: 3.58 min/k,
VO2 Max: 30 ml/kg/min, cadence: 176 🙂

25K flat run

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#5 – 50 runs in 100 days summer edition
#66- 100 Days Of Miles Challenge

Today the plan was to run my 29K flat run. To avoid the heat I started at 8.30 but I was on my way to give up already at 5K, when I started the temperature was 21oC (70F).

At the beginning I saw a bunch of dog walkers, regular bikers and then later on race bikers. I envy them and get a bit angry at them too because they are so much faster than me and here I am suffering in the heat. There were also some roller skiers, odd for me to se them in the summer.

At 12.5K I did not run into any issue with my lower legs so it is definately my trail shoes this spring that caused this issue, my new trail shoes seem promising.

(I am smiling 🙂 even if it was hot

When I got to Lomma, 10K from Lund there was a traffic jam to Lomma Beach surprise surprise 🙂

At 14.5K I had to walk 1K, due to little ache in my right knee.

After that I had to stop and walk a couple of times because of the heat. I drank and wet my hair but wet my hair did not help one bit today. Hardly any breeze, not even when I got to the ocean, blu skye, no clouds and it seems to get hotter and hotter. When I started to run again after 23K I told myself that you run 2K more and then you can walk as much as you like. I cut my run shorter today, the heat was just too much for me.

The last 1K I pepped myself every 100m by screaming only 800m left, 700, 600, 500, 400, 300, 200, 100.

Finally the pain was over

The temperature on my pulse watch registered 31oC (88F), no wonder I was suffering

Distance: 15.54 miles (25.02K), time: 3.03.13.1 h, average pace: 7.19 min/k, max pace: 6.10 min/k, cadence: 164

After it was brunch and smoothie

Hilly intervals

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#4 – 50 runs in 100 days summer edition
#65- 100 Days Of Miles Challenge

This afternoon I ran up to St Hans hills to do hilly intervals.

To be honest I do not like intervals because you give 100% and are exhausted when the interval is done but I also know that intervals will make me faster so it is definately necessary for my next challenges this Fall.

Not the best day to to this, the temperature was 27oC (81F) so I brought my energy belt with me with 2 bottles with water. Was not sure which running shoes I would use but decided at the end to run in my Altra Lone Peak 1.5 that is my new trail running shoe.

I decided I would do 4 hills x 3

Set 1: Long hill, middle hill, short hill and sledding hill

Set 2: Long hill with Mats’s ”mördar” variant, middle hill, short hill and sledding hill

Set 3: Long hill, middle hill, short hill and sledding hill

I would test another type of interval training, rest between each interval in each set would be based on pulse. When I got down to pulse 135 I would start the next interval.

So of course my pulse belt did not to be with me today.

So I started with warmup running around the top hill doing kick butt with feet, high knees and Indian jump and then I ran down to the first hill which is the worst one. It starts flat and get steeper and steeper and then the heat on top of that. Have I told you that I, running and heat, we are not friends?

At the top of each hill I drank some water and then ran down to the next starting point for the next interval. Decided to rest for 1 min and then ran up the middle hill. After that it was the short hill and rested for 30s and then the sledding hill and rested also for 30 s.

After each set I took a flat run around the circle hill back to the strating point of the long hill.

It was time for set 2, the long hill with the ”mördar” variant is brutal. Good with water is that you also can wet your hair and face when the heat hit you.

When I was on my way down to the short hill on set 3 the pulse belt had decided to be with me 🙂 so now it was time to test the rest down to 135 before I ran each interval.

You still need to be a bit breathless between each interval and 135 seems to work for me. You decide what pulse you want to get down to.

After the last interval on set 3 the pulse belt had enough 🙂

It was nice running fast again, I have avoided any type of intervals or physical traning during spring due to my glutues problem that I needed to take care of before I started to run fast again. I will see if my knee will complain tomorrow or not.

The results from the interval training

The altitude during interval training

Interval training

Distance: 4.64 miles (7.47K), time: 1.01.45.8 h, average pace: 8.15 min/k, max pace: 3.47 min/k,
VO2 Max: 32 ml/kg/min, cadence: 170

Gabby's Challenges

Challenges that I am participating in

månadsarkiv: juli 2015

6.73K Fun Run

7K Trail Run

2.68K treadmill

25K flat run

Hilly intervals