#43 – 50 runs in 100 days – Keep Running edition
#44 – 50 runs in 100 days – Keep Running edition
Normally I am at work on Mondays working and usually run during lunch but today it was ok to work from home because the pope was coming for a visit in the area where I work and it will be crowded and extra security -> train delays among other things. But that did not mean that I would skip the lunch run.
Saturday this week it is the last day of this challenge so if I do two different runs on each day I run this week I will be fine 🙂
So today at lunch I ran my 5K city run around the neighbor hood, had a good pace from the beginning and a bit slower at the end.
Ran with my new shoes and no knee pain and no ache under my feet 🙂
Distance: 5.01K, time: 30.04.4 min, average heart rate: 146, average pace: 5.59 min/k,
max pace: 5.23 min/k, cadence: 176, VO2 Max: 30 ml/kg/min
My 5K run is a bit longer than 5K so I stopped running at around 5K and then ended with front foot running the last meters. It was going to be interesting to see what cadence I would get 🙂
#41 – 50 runs in 100 days – Keep Running edition
#42 – 50 runs in 100 days – Keep Running edition
I had planned first to run a regular 10K Flat Run but decided that I would do pulse based intervals instead and test my new running shoes – Asics Gel Pursue 3.
So off I went on my 2K warm up in a comfortable pace and then the first interval and got very surprised when the pace was shown on the display instead of th pulse. Decided to stop and start over. The pulse watch hung in the middle of everything and I swore a bit but then I started all over again and the same thing happened, pace instead of pulse and got a bit upset of my pulse watch but then it hit me, it is a while since I did intervals. I chose the Running mode instead where I do not see pulse and not Hilly intervals mode where I see pulse so I had to go on feeling tonite. So indirectly pulse based intervals. I am suppose to be a couple of heart beats under my threshold pulse.
What I do is 2K warmup, 4x2K intervals with 2 min rest between (where I walked today) and then end with 1K cool down. The pulse watch beeps to change but I got disturbed on the third interval when the pulse watch beep when I first thought that it was time for 2 min rest but something told me that it was the 2.5K beep that happened 🙂 Do not happen when using hilly intervals mode.
Nice to see happy runners today who also said hi when I passed them.
So I have learned that when it is head-wind I have a tendency to increase the pace and also uphill so I tried to slow down the pace there.
So I was curious if I would have gone over my threshold pulse or not during those intervals.
About my new running shoe, I did not get any blisters or sore feet
Now it is time to get back in shape. Have the goal to loose around 9 KG so I will from now on plan one month a head and have intervals every other week if it is possible.
Nice to see that I didn’t go over 160 which is my threshold pulse but next time I will choose the right mode so I can watch my pulse better, should have been around 157 on all intervals but still am happy that I could on feeling stay under the threshold pulse, thought how I fel when Lars a running buddy of mine and me ran up and down at Vallåsen and had to stay under the threshold pulse and I guess I remembered the feeling correctly this time
Distance: 11.55K, time: 1.17.06 h, average pulse: 141, average pace: 6.40 min/k, max pace: 5.13 min/k, cadence: 172, VO2 Max: 26 ml/kg/min
Since I skipped the lunch run on Monday, me and Anders decided to run today. When I reminded him at breakfast at work it looked first like he had forgotten his running clothes but that was not the case 🙂
So around 11.30 we started our run or Anders got tired of me getting my pulse watch ready so I had to speed up the pace to catch up with him. I had fast legs today and Anders fell a bit behind.
Today I did not forget my flipbelt 🙂
It was very nice getting out for a run, it is interesting to see me in long 2XU tights, long sleeve and fleece, gloves and hat and Anders in shorts, long sleeve and t-shirt.
Gloves and hat went off after a while.
Next Monday it won’t be a lunch run due to the pope visit in the area where I work. I will work from home to avoid delays with trains and extra security etc etc so the lunch run will be another day and maybe Sara might join us 🙂
Distance: 3.27K, time: 19.35.5 min, average heart rate: 144, average pace: 5.58 min/k, max pace: 3.49 min/k, cadence: 178, VO2 Max: 31 ml/kg/min
And next lunch run I will have my new running shoes.
The plan was to run at lunch time yesterday but I was busy with work and Anders my colleague had to cancel. I decided not to run. Bad decision. If you have planned to run and it is not raining badly (except during summer time), storming or icy on the roads, stick to your plan. I then decided that I would run after work. Yesterday I was waiting for a grocery bag to be delivered to my home and of course when that arrived I was hungry. But now I have decided to make up for it and run tomorrow at lunch 🙂
So today after work I had plan to run and the sun was out, it was still light outside so of course I just had to run.
Even if it is colder in the Fall I love to run and see all these incredible Fall colors. It can be so breath taking sometimes.
Felt that I had a good pace. Gloves went off after a while.
There were also some other runners that I passed and said hello too 🙂 and didn’t get the evil eye.
It was nice to get out for a longer short run, during the run I was thinking that I might do pulse based intervals on Thursday instead of just a regular run. Next week I have a tough race so intervals might be best to do this week. It was a while since I did those.
Distance: 7.48K, time: 46.23.1 min, average heart rate: 141, average pace: 6.12 min/k, max pace: 5.45 min/k, cadence: 176, VO2 Max: 23 ml/kg/min
Monday Lunch running was cancelled due to a unexpected sudden meeting plus I had back pain.
Then most days this week have been rainy and grey. Talked about that we would run on Thursday and that the sun was out for the first time so it was decided that we would run at 11.30.
Got ready but my running buddy didn’t show up so 11.35 I decided to run on my own otherwise it wouldn’t be any more running this week.
Had a good pace and gloves and hat went off after a while. I passed some other runners during my run. Nice to not feel anything in my back. I got back pain after the week when I had to work extra hours from home and of course didn’t sit at a computer desk, instead in my couch. It disappeared with Yoga but came back this week.
I was glad that I did run because it was a sunny cold day
Nice to being back under 6 min/k and good cadence and VO2 Max
Distance: 3.20K, time: 18.21.9 min, average herat rate: 165, average pace: 5.44 min/k, max pace: 5.13 min/k, cadence: 178, VO2 Max: 38 ml/kg/min
Nov 5th I will run the race Dödens Zon (The Death Zone) on Kullaberg, approximately 22K trail run that is very different from the other trail races I am participating in. So today it was time for the last trail run before the race and what would be better than running the route.
3 other Coach K Runners that I had not run with me before wanted to join me plus Irma the dog 🙂
3 of us and the dog drove in one car and then the fourth runner would drive alone.
When we got to Mölle harbour it was very windy and cold. We waited for the fourth person but he never showed up so we were 3 runners and a dog who started running. After some k’s I had to take off my windstopper and gloves, the first k’s just goes up and up.
I could follow the route but the distance did not work this time either, I just need to get to the bottom with this.
After about 9K the route turns into a tricky narrow path into the woods and down to the coast. I had asked one of the runners to import the route just in case I would loose the route which happenend on my last trail run so there we were not in an agreement how to run, so we got off track but something felt not right so I stopped and turned back, shouted on the rest but they didn’t hear me so we got separated but since Fredrik had the route I thought that they would probably run back so I found the narrow path and ran on my own down to the coast
Text messaged Fredrik and asked if they had done a detour and got back yes but that they were close. Put my windstopper back on and gloves so I didn’t get cold while I was waiting for them.
After a while I got the message that they were 200m in front of me of the route and I was wondering which way did they go 🙂
This part is just stone stone stone so no running, loose stones, I was wondering how Irma would make it but she was doing just fine.
After a while you get to Nimis and then a steep uphill. Irma was struggling a bit.
Back to running again and then down a steep path to the coast again and then up Håkullen which is tougher than Nimis. You are basically crawling up and Irma the poor the dog got scared, she didn’t have anything to hold on to and refused to go up any furhter, Amanda decided to head back and up the other part and Fredrik and I continued on our own.
We cut the route a bit to get back to time Amanda so we probably ran around 17K
Then we got back to Mölle and I had wanted to eat this famous shrimp toast
I biked to the grocery store after work and it was cold and grey so I decided to dress warm.
I had to do a GPS reset the other day because I ran into issues when I was following a route last weekend and lost the route.
So I was not sure if the GPS was working or not, did not find the GPS when I started my pulse watch and never heard a sound that the GPS was found.
I have a tendency to dress to warm when it is colder and get punished for that. After 1K I started to feel the heavy breathing. Had put on long sleeve, fleece and windstopper, compression tights with fleece. The gloves and windstopper got off and now I could breath much better and my hands got warm.
A bit slower pace today, could be that I have tired legs after the Functional Moves when it was a lot of squats etc.
Realized also that it is time to put on reflective vest and head light, it is getting darker and darker.
Distance: 5.13K, time: 32.17.3, average heart rate: 145, average pace: 6.17 min/k, max pace: 5.33 min/k, cadence: 174, VO2 Max: 26 ml/kg/min
I wanted to test something new and read about Functional Moves that I tested tonite.
Unknown running distance since I was not aware that there would be some running during the exercise.
What is Functional Moves?
Functional Moves®) is an athletic group exercise using functional movement training for the entire body. Strength, stability, mobility and balance are trained by using your own body weight, a board and a weight plate. Also explosive / pulse-pounding moments included.
First we had warm up and then it was three blocks
First was balance. Also included was core like the boat (very low), plank, pushups, hips, squats
I did not think that I would be so sweaty and breathless. Definately something I will do again.
Yesterday I packed my running bag to bring to work.
This morning when I walked down to the train station it was raining and it was Cold. It did not look good.
Part of me wanted Anders to have forgotten his running clothes but no such luck 🙂 We decided at breakfast that we would meet at 11.30 am and when I was looking out the window close to walking down to the basement and change I saw that Anders was in a meeting and still hope that he would say that we had un unexptected meeting but no such luck either 🙂
So I changed and got out and it was chilly, cold, windy and it was also raining and I hate to run when it rains.
I got up a good pace and once again Anders commented that I had smaller running steps than him and still ran fast and I told him, good cadence.
After a while Anders had to stop and walk and told me to continue and I was thinking that he must know that this time I won’t stop and circle around to wait for him, we both are familiar with the route now.
Once again I think that I had a good pace because I wanted to come back fast into the building and get warm. Anders ran in short and long sleeeve and t-shirt and I had long compression tights, long sleeve, windstopper, gloves and buff, the gloves got removed when my hands got warm.
Distance: 3.15K, time: 18.40.8 min, average heart rate: 147, average pace: 5.55 min/k, max pace: 5.23 min/k, cadence: 182, VO2 Max: 30 ml/kg/min
Been a tough week at work, arriving early every day and had to do a few things this morning. And felt that it would be good to get out for a run before breakfast this morning to clear my head.
A bit chillier to decided to wear my long compression tights, long sleeve, windstopper but realized I did not have any gloves.
Oh boy, the wind really bit me in the face and body. I had planned to run around 5K but was not sure if I would cut the distance because I would freeze too much.
There was another runner that stood and stretchen who I said hello too.
After a while my hands got warm.
It felt that I had a good pace today to get home faster to get back home and get warmer 🙂
Distance: 4.01K, time: 23.54.8 min, average heart rate: 141, average pace: 5.57 min/k, max pace: 5.33 min/k, cadence: 182, VO2 Max: 25 ml/kg/min
