månadsarkiv: september 2015

21.9K rainy trail run

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#38 – 50 runs in 100 days summer edition
#95 – 100 Days Of Miles Challenge

Today it was time again to get up 5 am this morning to get to Tjörnarp and run a trail run.

The day did not go as planned and now I can laugh about it. I was looking forward to a nice not to warm trail run and originally distance was 45K. During the train ride it started to rain heavily and I do not like to run in the rain except if I have been out on a really warm day and the sky opened up. I was wondering how this day would be. A big question mark. I was hoping it would be fine by the time I got to Tjörnarp and it seemed to be fine when I got out from the train.

Knew that it would be wet and gooey.

I decided I would run and not just turn back 🙂

It started just fine but then the sky opened up and I got soaked, my hair got wet, my long sleeve shirt got wet, my tights got wet and my shoes got wet 🙂  Wonderful.

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No way that I was going to run 6 h soaked so if it didn’t get better I decided I would run at least 20K.

It was very green in the forest and more rain came so I decided I would run to the first fuel station and then run back.

Rain can be good because I felt that I had a good pace even if it was very wet on the paths.

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I was on my way to sprain both my feet, and had some ache in my right knee but I didn’t run into any issues 🙂 and I also fell flat into the ground.

Glad I had my Altra Lone Peak running shoes, they handle wet stones very well but not wet branches so on the loop I had to take it easy.

One positive thing that has happened lately is that the pace has increased at the end. I am a so much different trail person today than last year when I did my first ultra, so much positive things have happened over the summer and it is such a joy

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There was no wandering around, handled the faster pace great.

Of course when I returned back to Tjörnarp the sun came out.

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Lucky me I had my dry bag with me with a dry long sleeve shirt and dry socks and I also have newsprint with me. Why? because my trail shoes are very likely wet when I get back and there is no point to put my feet with dry socks into those wet running shoes.

Today on the train I got myself a laugh because the newsprint was not dry 🙂

I decided to walk home and bought a cup of coffee to get warm during my walk and what happened. It started to rain again, then I didn’t laugh.

It turned out to be a good trail run even if it got shortened. Even faster today, it is definately going in the right direction just like I have planned.

 

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Distance: 13.6 miles (21.9K), time: 2.46.10 h, average pace: 7.35 min/k, max pace: 5.24 min/k, cadence: 170, VO2 Max: 26 ml/kg/min

 

13.39K Hilly run

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#37 – 50 runs in 100 days summer edition
#94 – 100 Days Of Miles Challenge

This week I am finishing the preparations for the cross country race I am running end of September, Lidingöloppet so this afternoon I ran 4 laps on St Hans hills.

In my energy belt I had two bottles of water and one Maxim energy bar, tested one of the two new flavors, Protein bar chrispy brownie

Running shoes were Altra Lone Peak 1.5

Nice that my new pulse belt does not have any issues.

Felt that I had fast legs when I started the run. It was a bit warm but it was also a nice breeze.

Lately I have changed where I start running on SHE, the route that is perfect for preparation for Lidingöloppet so instead of 2K from home it is 1.5K from til I start running the laps.

I ran the original route except when I get to the killer hill where I run the killer variant instead.

There were some other runners there and I also saw Sara Snogerup Linse who is one of the fastest girls at SHE, we said hi and she asked if I was preparing for Lidingöloppet 🙂 At this time of the year I would say most runners up on St Hans hills are preparing for Lidingöloppet.

It is so nice to run now when I have a faster pace and run up the hills also faster. I have come where I wanted to come, to become a faster runner. I can no longer say that I am slow and tedious. I was thinking about that when I was running but what I can I say now. I am not fast. Faster and tedious?????

Then another runner Marie Lennerhagen from CKR was also out running so we said hi to each other too.

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The protein bar had a good taste and very easy to eat. Was soft and did not get stuck in between my teeth. So that will be a energy bar I will buy this fall.

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On the fourth lap I got a bit annoyed. There is only one bad thing to say about Altra Lone Peak 1.5 and 2.0, the shoe laces. Even if I have done triple knots they get loose, later models has an improved lacing system ao I had to stop twice and tie the shoe laces.

Otherwise it was a good run, on the third lap it got a bit colder but then on the fourth lap the sun came back.

 

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Distance: 8.32 miles (13.39K), time: 1.34.33.8h, average pace: 7.03 min/k, max pace: 5.15 min/k,
cadence: 178, VO2 Max: 29 ml/kg/min

2.41K Treadmill

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#36 – 50 runs in 100 days summer edition
#93 – 100 Days Of Miles Challenge

Tonite I biked to the gym and started with running on the treadmill.

Started with a pace of 6 min/k (10) and increased to 10.5 after 500 m, to 11 after 1K, to 11.5 after 1.5 and 12 after 1.75K. When I have run 2K I gradually decreased the pace til walking mode. I also had a 1% incline.

I got a bit noisy treadmill but I have been having a noisier 🙂

After the treadmill it was biceps, triceps, shoulders, back and leg exercises.

Ended with core: 5 min plank exercise, 3×25 planking on a pilates ball, 35 pushups to end the August Fit Challenge 2015, foam rolling and then stretching

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Distance: 1.5 miles (2.41K), average pace: 6.01 min/k