Second resting week before my last race this year, Tjörnarparen Dec 10th. So after work it was time to change in to running clothes, mandatory reflective vest and headlight.
A short run tonite.
Nice weather, not too cold, not too warm.
When we changed to Winter time I totally forgot what a difference 1 hour can make. I forgot my reflective vest and headlight then and after a little more than 1K I run on a dirt road which do not have any street lights and when a car passed me, just before I had to run on the side because I am invisible, really scarry.
I have seen it many times myself when I am biking and I have my bike lights on and another biker pass me without any bike lights, you hardly see them.
This evening two cars passed me when I was running on this dirt road and I could tell that they saw me when I wore my reflective vest and headlight and it feels so safe.
Then after the dirt road it is a normal city car road but still no street light and another car passed me and once again I could tell the car saw me (or the person who drove the car 🙂 )
The pace was ok today.
Tomorrow I will participate in Toughest
An intensive workout done in small groups with focus on the use of free-weights. Using equipment such as power bars and kettlebells we improve strength, explosivity, endurance and technique
I still have planned to run the day after, I am sure I will have very sore muscles after this exercise. I had decided to test an alternative gym training every other week and now it is time for Toughest that think could suit me better than Bodypump which I tried last time.
Distance: 5.05K, time: 32.38 min, average heart rate: 141, average pace: 6.27 min/k, max pace: 5.57 min/k, cadence: 170, VO2 Max: 25 ml/kg/min
After the 6h treadmill battle I thought it would be wise to have a longer rest before I did some intervals so one week could be enough.
Before I have said that is it perfect to do pulse based intervals some days after a tough trail run/race because you will definately not go above your threshold pulse.
The start was not a very good one. I realized that nothing was moving, pulse stood at 83 and I definately did not have 83 and the time was not moving either. Got upset with my pulse watch but decided to move forward anyway. Had run about 1K when it stopped.
I started all over and started my pulse based interval training.
Tried to run with a comfortable pace but got up to 147 and it was time to slow down.
First interval went fine. This time it did not take long til I was up to 158 and 159 and had to slow down. The first interval always feels the longest
Walked during the 2 min rest
Second interval there was much tougher. It felt like I was running on max. There is a uphill where I also have a tendency to increase the pace and got up to 159 and had to slow down.
Walked during the 2 min rest
Third interval felt even tougher. Took some time to get up to 157 and also got up to 159 and had to slow down. Very windy and chilly.
Walked during the 2 min rest
Last interval is the easiest in a way because it is the last interval but it was still tough. Took some time to get to 157 and then got to 159 and had to slow down.
Was around 155-159 and even if I was around 152-153 at some Point it felt that I was running on max.
Really tough today but glad that I did it. It takes a bit longer to get back after 6h on a treadmill than 6h in the Woods.-§
And then almost 1K cool down
Distance: 11.22K, time: 1.11.2h, average heart rate: 150, average pace: 6.21 min/k, max pace: 5.13 min/k, cadence: 172, VO2 Max: 27 ml/kg/min
Felt that I needed some longer rest after the 6h treadmill battle last weekend so today was planned intervals but decided to run a 5K run and test following a route again after forced firmware update.
Realized when I was heading out that I forgot to put on reflective vest and headlight and had to get back in and get it.
The 5K run was on the country side in the dark part of the run, some trains passed but other than that it was pitched dark so it was good to have a headlight.
I was not breathless but still felt a bit tired in my thighs and groin (=ljumskar).
Realized when I got back home that forced firmware update did not help following the route, the main problem is that only around 400 m is registered. Have decided to run Tjörnarparen and I won’t follow the route. Want to get the real distance and other values registered.
4 years ago the running group I belong to – Coach K Runners got challenges by Actic Kista or the Krutgubben (”Powder man”) Jocke to participate in a 6h treadmill battle which means that 12 runners are running each 6 h on the treadmill between 10-16.
Of course we wanted to participate, the first year we got outclassed, the second year we were very close to win and last year we won but this year we lost again.
I decided to participate, me who hate to run on a treadmill, who does that anyway, and then for 6h, am I insane or what?
This training has not been the best, due to a new job beginning end of February, commuting to Älmhult for 3 months, really destroyed my training and other changes (not negative) so I am not in the same shape as last year so it was also to make a decision if I would run Tjörnarparen, an ultra race that I really love.
So yesterday I was getting together most of what I would bring with this morning to Actic Olympen
My goal was to run at last 50K and to be able to do that I had to have an average pace of 7.20 min/k so I decided I would start at 6 min/k and maybe have to reducera the pace during the day and still be able to make it.
First 3h I was just fine, got to 27K but then I ran into some issues that forced me to walk from time to time.
Some said it is easier to run on a treadmill, more gentle ?
It seems to me that just because you run so similar and it is no change in environment it gets tougher, first of all I got very tired at the bottom of my feet and neck and lower back got punished.
More walking during the last 3 hours because of a prosting calf and ache in lower back, the last 1 h and 20 min I ran 700 m with a pace of 6.40 min/k and walked 300 m but for the last 5 min I got extra energy and ran with a pace of 6 min/k.
I was ready to throw in the towel, was very bored at the end, all the good candy was gone, had to drink Red bull, earlier had changed to compression socks because of tired calves.
Distance: 48.5 K, time: 6h, average heart rate: 143, average pace: 7.13 min/k, max pace: 5.57 min/k, VO2 Max: 37 ml/kg/min
Am amazed at myself for managing to run 48.5K, almost 50K.
Now I aching in my front thighs, back thighs, calves, neck, back and other places but proud of myself for pulling this through and also impressed with this incredible gang
Today it was time for lunch running at work, Anders has forgotten his running gear so I ran on my own.
Last week I was really sore all over my body but now after some days of resting I felt much better today. Was not as tired in my legs.
Most of the snow is gone but there were snow parts, some that I could avoid but some were avoidable.
Had a good pace today even if there was some upwind, chilly but I was not freezing.
Distance: 3.35K, time: 18.30.7 min, average heart rate: 148, average pace: 5.31 min/k, max pace: 2.04 min/k, cadence: 180, VO2 Max: 27 ml/kg/min
Today good cadence, since I bought new running shoes the cadence decreased a bit but maybe it takes some time to get used to the new shoes and the cadence get affected.
I got knee pain after the intervals, using my Sarva shoes so I didn’t want to use them but the bike path was icy from the beginning so I had to trip gently but to avoid injury I decided to run on the siden of the bike path.
It was nice running before the city has awaken, a few people were out walking their dogs and I felt the cold on my cheeks.
Did not like to run on the downed apples under the snow but got extra workout running on the snow which is a bit heavier.
When I was running on the bike path in the beginning I was wondering if that would be good running technique 🙂 the same I visualize when I do ”barefoot running”
Distance: 2.56K, time: 18.10 min, average heart rate: 128, average pace: 7.05 min/k, max pace: 6.12 min/k, cadence: 174, VO2 Max: 23 ml/kg/min
I decided that I would participate in the winter edition of this challenge 50 runs in 100 days but needed some rest days after the tough trail race this weekend.
The weather had not discussed with me about this weather this morning, it was rumours about snow and of course the ground was white when I woke up and it did not look promising but I had decided that I would do intervals at lunch time. I have been working from home.
As I was expecting, some snow melted during the morning but I also suspektes that some bike paths parts would have snow and wouldn’t risk it. A chance to test my Sarva D’vil running shoes with studs. Bought them two years ago and have used them once 🙂
This time I would do the pulse based intervals correctly displaying the pulse this time 🙂
Was not sure about the temperature, 5 oC (41F) so decided to also put the windstopper on and might remove it during the run.
The negative with these shoes is that they make noise on the not snowy parts 🙂
During the 2K warm up I realized I would pass where they were asphalted but ran in the snow but realized I had to pass across the new asphalt 🙂
During the warm up it got too warm with the wind stopper so I took it off.
So pulse based intervals works this way, during the intervals you are going to be a couple of heart beats below your threshold pulse (160) and never go above the threshold pulse.
I did this experiment last year after this trail race (Dödens Zon = Death Zone) but waited one more extra day this time but expected the same result.
One good thing is that it is very unlikely that I will go above my threshold pulse but it is also more difficult to get up to 157 since I still have very tired legs.
So first interval I got to 157 but dropped to 156 and lower and got back up again, at 155 I thought that I would die literally, it felt more like I was doing intervals based on pace and I did maximum pace.
Rest for 2 min where I jogged, was glad I was wearing these Sarva shoes because part of the bike paths still had snow.
Then the second interval where I passed some kids in maybe 3 grade and girl asked me if I liked jogging 🙂 I told her Yes and up hill I got to 159 but never over 160.
Rest again for 2 min where I jogged.
Half done!
Third interval I felt the tired legs and it was fun to see this sign during this interval
Finally the fourth interval, felt a bit ache in my right knee, these shoes are not optimal for running where part of the run is directly on asphalt.
Done! And then 1K cool down
It was tough today but I did it, stick to the plan that I have now. The weight loss.
Result
Distance: 11.82K, time: 1.14.09 h, average pulse: 148, average pace: 6.16 min/k, max pace: 5.03 min/k, cadence: 178, VO2 Max: 27 ml/kg/min
#49 – 50 runs in 100 days – Keep Running edition
#50 – 50 runs in 100 days – Keep Running edition
Woke up 4.30 this morning to eat breakfast, pack the last things and bike to Nova to be picked up by Marcus who would drive to Mölle. I was so glad that Marcus wrote on FB in our running group that it would be more fun to not drive alone. Beginning of this week I did not have any ride and had decided to take the train and bus to Mölle which takes 2 hours and yesterday a dead bord caused train chaos that wouldn’t be solve til lunch today so I am not sure how it would have gone today if Marcus hadn’t asked for company.
We were 5 in the car and we got there around 7.44, Maria would start at 8.50 and the rest of us would start at 9 am. It was cold and we decided to head down to the harbor to get bibs. Some of us already had our bibs and then we would go back to the harbor and get changed for the race.
At 8 am it started to rain and I thought oh no don’t say that it will be rain all day long but then, lucky me it stoppad.
This year they have changed it to different start times, last year the ultra runners started at 7 am and we who ran Dödens Zone (the death zone) started at 8 am which meant some clogging. This year the Dödens Zon started at 8.30, 8.40, 8.50 and 9 am.
I had put the wind stopper in a dry bag in my ultra back pack just in case I would get soaked
In the beginning it was a narrow path where someone of course started walking so the rest of us had to walk.
When I ran this route in October the lazy me was in charge, walked early on the hills but I had decided today that I would run on most hills except the challening ones like Nimis and Håkullen.
After a while you get down to the coast where there are 600 m stones that you have to walk on (some ultra runners passed us and they had another pace) and these stones were really slipper today, I was glad I did not sprangle my feet, I was surprised that I did not injured myself during this stone part and finallåt I came to Nimis and even Nimis was slippery.
After that it was flat for a short time and then Håkullen came where they had rerouted the route and it was very steep upwards but definately an interesting new part.
The first 10K are definately the worst part of the race, you have some steep down hill part which were gooey so I was gliding and could have injured myself there too.
In the beginning I was among the last in the group that I belonged too but during the stone part and Nimis I passed some runners.
I got a bit angry sometimes, in a nice way, when the ultra runners passed me and had a much faster pace and look so fresh 🙂
My legs were really tired after 10K but then I had Lars ”the devil” in front of me who pushen me forward and also another not so pleasant evil devil e who pushed me forward in another way (to get some steam off me)
Finally I got the light house where I met the main organizer of this race and this was my last chance to run this ultra race (60K) but was glad I did not run this year, next year it will increase to 160K (100 miles) and I asked him if he could make the Dödens Zon a bit longer and more altitude, he then informed me that 2001 it was 500 m more altitude, now we’re talking 🙂
160K is too long for me.
After the light house it is only 4K left and they feel much lighter. There is a tough part just after the light house but after that I feel the finish lite close.
I was not in the same shape this year, have gained 9 kg but finished with 3.35 according to my pulse watch, the result is not out yet
Distance: 20.65K, time: 3.35.21 h, average heart rate: 153, average pace: 10.26 min/k, max pace: 6.47 min/k, cadence: 150, Vo2 Max: 30 ml/kg/min, asc: 826 m, desc: 832 m
This race was definately the Death Zone or the Hell Zone this year but the rain stayed away, a little tiny rain during those last 4k’s but did not bother me
#47 – 50 runs in 100 days – Keep Running edition
#48 – 50 runs in 100 days – Keep Running edition
Lat run before the race Saturday
I have changed the plan distance Tuesday but today I decided that I was going to stick to the plan and to my 10K city run after work and this time I wouldn’t forget my reflective vest or headlight.
Since the temperature dropped these couple of days I decided I would wear my 2xu windstopper tights to see if they work on Saturday when I will run a race.
Reflective vest on and headlight and started my run. Realized that the headlight did not work grrr, I should have checked the headlight before I started the run.
No cars were coming in my direction when I was running on the not lit dirt road.
Later the headlight ”was” falling apart so I had to stop for a short time to get back one of the batteries and close the lid and then there was light 🙂
The pace was ok.
Distance: 9.46K, time: 59.50.6, average pulse: 145, average pace: 6.19 min/k, max pace: 5.36 min/k, cadence: 176 I am not sure if the cadence is not as high as normal due to new running shoes, time will tell, VO2 Max: 26 ml/kg/min
After that fore foot running
Distance: 0.22K, cadence; 158 not as good as the other day even if I was visualizing I was running on glass.
#45 – 50 runs in 100 days – Keep Running edition
#46 – 50 runs in 100 days – Keep Running edition
On my way home from work a colleaglue of mine asked me, when I told him I would run after work, if I would use a headlight and I said of course.
Got home, changed and headed out and totally forgot reflective vest and headlight. Part of my run I would run is not lit up and cars pass by.
Felt that I had a good pace from the beginning and when I got to the dark part and I saw a car light I ran to the side, on the grass since I am totally invisible with dark clothes. Now it is dark when I get back from work. I did not see any other runners.
The plan first was to run a 10K run but it was a bit chilly and I do not want to catch a cold when I have a race on Saturday so I shortened it a bit and decided to do forefoot running at the end.
Distance; 7.28K, time: 45.36.6 min, average heart rate: 145, average pace: 6.15 min/k, max pace: 5.23 min/k, cadence: 172, VO2 Max: 25 ml/kg/min
