månadsarkiv: januari 2017

30K Trail Run

#27 – 50 runs in 100 days – Winter edition
#28 – 50 runs in 100 days – Winter edition

This morning I woke up at 5 am to take a train that got replaced by a bus due to train track work.

It was cold this morning so it was no fun standing outside and getting cold so I tried to warm my legs as best as I could.

Finally the bus came, it is soporific to sit in a bus, fell a sleep a couple of times but when we left Höör I had to stay awake so I didn’t miss the bus stop.

Charged my charger and decided to not use Movescount since I have noticed that the battery gets low very quickly.

Most markers were left from the race Tjörnarparen in December plus I am quite familiar with this route.

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The plan was to run 40K but on the longer runs that I have done so far I have run into issues after 10K so I was not sure how it would go today.

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When I got to Frostavallen I saw a hunter, so I was on my watch 🙂

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I passed 11k (first fuel station) and did not have issues, it is not so hilly and tricky except the loop and the thicket but when I get to Frostavallen it gets hillier but I was just fine.

They have done a lot of forest clearing and have not discussed this with me 🙂 a lot of trees were on the forest road when I got out from the white marker and between Nyrups Naturhotell so I had to take some detours to pass them 🙂

I was just fine til 20K when I got very tired legs and started walking from time to time, decided to cut the distance to 30K.

Nice with Frostavallen is that everyone you meet, runners and dog walkers, say hi.

Part of me wanted to take the bus back to Höörs train station but of course I got back at 13.07 (1 pm) and there is no but at 13.27, one goes 12.27 and the next one goes 14.27, so I didn’t have any choice then run and walk back 4K to Höör train station.

On my way there a guy on a bike with a dog started talking to me and asked me how long I had run and I told him 30K and now 4K and he almost fell off his bike 🙂 30K are u kidding me? Nope started in Tjörnarp and ran to Frostavallen.

His had to pee or something but then he got next to me and still was in shock about my 30K. Funny dude 🙂

So 30K in approximately 4 h and 14 min. On my way to Höör I fel ache in my heel so see if it is better next week.

 

5.04K Short Run

#26 – 50 runs in 100 days – Winter edition

Tonite it was time for a shorter run, have a long trail run Saturday.

My pulse watch is still in Finland so I was using my Movescount app to get the run registered.

Headed out, used my headlight on the darker parts.

Felt ok even if I was at HIT yesterday (High Intensity Training) where it was a lot of leg exercises.

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Distance: 5.04K, time: 31.56 min, average pace: 6.20 min/k, max pace: 4.46 min/k

HIT

#25 – 50 runs in 100 days – Winter edition

Tonite it was time for another HIT (High intensity training)

Same instructor as last time. If I have to say anything negative she is not os visible during warm up when she runs with us. The first instructor was more visible, it was clear every time it was time to change to a new exercise.

Then the HIT started, very sweaty today.

Started with touching the kettlebell with your toes 10 times
Then taking the kettlebell in the middle of your upper body while putting the leg far to one side, back to the middle, kettlebell over your head, putting the other leg to the other side, back to the middle, kettelbell over your head
Pushup where you had the right hand on the kettlebell 10 times
Touching the kettlebell with your toes 10 times
Repeating this 20s and 10s rest between x 8

Using the stepup board
First doing low squats, then jumping up and down fast

Then we were doing ”jumping jacks” at the step up board and then jumped to the stepup board

Running to the short side of the stepup board and then to the other side
Then stepping 4 times on one side, over to the other side doing the same thing

Kettlebells over your head
Triceps
Kettlebells in front of you

Stair exercise where we did mountain climbers first 10s, 20s, 30s, 40s, 30s, 20s and 10s

Sitting in boat position boxing from side to side
Jumping on the stepup board.

I might have forgotten some exercise.

Great 45 minutes.

Will see if I will regret this when I will run my first longer trail run around my favorite trail area.

 

9.88K Short Run

#24 – 50 runs in 100 days – Winter edition

I had decided that I would run my 10K run backwards today, part of a challenge which means that I started with the end first. Good training for your brain.

Headlight and reflective vest on, gloves and hat as well.

Ok pace. Managed to run correctly half of the run, felt proud of myself and then started on auto, realized that I had started to continue on my 5K route and had to turn back and continue on my 10K route 🙂     Did not come that far but it is kind of funny, do not get relaxed.

Today i learned more about the Movescount app when you are going to use it instead of your pulse watch, think I understand why the pulse belt was not my friend yesterday.

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Distance: 9.88K, time: 1.01.45 h, average heart rate: 149, average pace: 6.15 min/k, max pace: 4.04 min/k, VO2 Max: 26 ml/kg/min

3.41K Lunch Run

#23 – 50 runs in 100 days – Winter edition

My pulse watch arrived in Finland today to hopefully solve the problem with why following the route does not work.

So in the meantime I have to use my app Movescount on my mobile to get my routes registered and today the pulse belt was not my friend 🙂

Realized that I had forgotten gloves and hat and hoped that I wouldn’t suffer too much.

The Ccold bit my ears in the beginning but I think I was fine at the end. Hands  get warm eventually. Remembered when I ran one of my Lidingöloppet and just after I had thrown in the bag with my sweat pants etc, I realized that my gloves were there and the temperature was 11oC (51.8F). My hands got warm and they got warm today.

Nice to get out for a run even if it felt a bit tough, a bit of heavy breathing.

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Distance: 3.41K, time: 19.29.1 min, average pace: 5.42 min/k

I do not trust the average pace, did not feel that I had that pace today.

 

26.1K Long Run

#22 – 50 runs in 100 days – Winter edition

The original plan was to go with Coach K Runners to Fulltofta and run a trail run but UPS fetched my pulse watch yesterday to make a trip to Finland, have problems with following the route and that is what I would be able to do in Fulltofta, I have a 20K route there but have to have my pulse watch to follow it (a mix of different routes combined) plus I needed a bit longer route to get ready for the long run next week and also burn off the extra pounds I carry nowadays.

So I changed my mind and decided to run ”Lund Runt” a 27K run around the outskirts of the city, a nice run, you see a lot.

Up 7.30 and got away before 8 am. I thought it would be a great idea to bring my charger too just in case my mobile would die. Have to use it today to get the route registered.

Thought it was raining but it was just rain in the air, grey, cloudy and foggy.

When I got to dammarna there were a lot of different birds for a change, not just swans and mallards (gräsänder), I heard a popping sound, I asked the birdwatcher if it was a birdsound and I learned that it was the sound from a coot (sothöna). Birdwatchers were at the dammarna today.

Fun to see Amanda and Irma (dog) coming running towards me and a second time too. I felt like a heffalump (heffaklump) today, upwards was just bad so I had to walk plus there were some ice parts at the dammarna where I had to walk too.

After 10K the issues started, I started to feel pain in my right knee and right groin and had to walk from time to time.

At around 14K I decided to check my mobile and lucky me I had the charger, the battery was low so I put in the mobile in the charger. Decided to cut the distance, even if it won’t too much cutting but less hilly.

When I was on my way to Sony I saw a horse on the bike path that had chosen to be on the outside, no way I would pass the horse from behind on the inside so I ran across the road to the other side.

At the end I just wanted to come home. I realized when I started to run faster I did not run into the knee and groin issue. At the last walking and it was a couple of k’s left I told myself that now you run all the way home without stopping.

Even if it felt like a shitty run I was glad I got out. Had brunch afterwards at home and good coffee

I thought that I was so much slower with the longer walks but was surprised about the finish time so I must have some faster moments 🙂

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Distance: 26.1K, time, 3.08.14 h, average heart rate: 131, average pace: 7.13 min/k, max pace: 4.30 min/k, VO2 Max: 24 ml/kg/min

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The day felt so much better when I got the weight result. Training did not go as planned but I did almost everything that I had planned except one gym time, was suppose to be there two times this week

Lost 1.5K this week 🙂 Keep up the good work

Pulse Based Intervals Training

#21 – 50 runs in 100 days – Winter edition

When I left work it was light outside and I thought that I would run in day light but when I got home 30 min later, the dark had arrived.

This would be an interesting evening because it is hard to see the numbers on the pulse watch in the dark but I have a button that I can click on and the colors get reversed, dark background and light numbers. Important to see the heart rate during pulse based intervals which I did tonite.

My threshold pulse is 160 and during pulse based intervals you are a couple of heart beats under your threshold pulse. Good training for long distance runners. Intervals based on pace is not something that I love but pulse based intervals it is love-hate relationship.

First my pulse watch was not happy, I ran approximately 1K and had to start all over.

So first 2K warm up

First interval, it took some time to get up to 157, was around 153-154 for a longer time. Felt very long.

2 min rest when I jogged.

Second interval also took some time before I got up to 157, I have a tendency to increase the pase when I run uphill and there is one part on the second interval when I run uphill and then try to slow down a bit, otherwise it it easy to get above 160 but managed to stay below.

2 min rest when I jogged.

Third interval felt also very long but it didn’t take as long to get up to 157,

2 min rest when I jogged.

Forth interval tough to run an interval and see two horses in front of you, I am not afraid of horses but I do not want o be kicked by one. Decided to run at the side of the field even if they was going over to the left side on the bike path.

Seemed that I was spending a lot of time around 153-155 but better than be above.

I am not sure why I was not more around 157, if it is Winter, just a slow day, too much walking on the stairs Monday, I do not feel that I am catching a cold.

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Distance: 11.84K, time: 1.15.08.9 h, average heart rate: 148, average pace: 6.21 min/k, max pace: 5.23 min/k, cadence: 176, VO2 Max: 26 ml/kg/min

3.20K Lunch Run

#20 – 50 runs in 100 days – Winter edition

I am part of a challenge called ”Monthly challenge” where I every day get a couple of challenges that I am going to do and collect points.

First challenge I decided that I would when I was going up the stairs, first all the way to the seventh floor and then back to the right floor. Can say that I was breathless from time to time today.

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Second challenge was on my lunch run combined it with physical training. At the beginning of every gravel part would do one physical exercise. Had forgotten half of the gravels so I did 5 burpees, 5 situps, 5 pushups, plank counting to 60 x2 so it was a total of 8 gravel parts. A bit breathless from time to time. Some people looked strange at me 🙂 but I can take that.

Chilly but fresh was the weather. Both gloves and hat went off after a while.

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Distance: 3.20K, time: 22.07.6, average heart rate: 150, average pace: 6.54 min/k, max pace: 5.13 min/k, cadence: 176, VO2 Max: 27 ml/kg/min

Weight curve, interesting weekend, ran almost 20K Saturday and weighed me afterwards, had lost 0.2K. Best is to weigh yourself first thing in the morning which I did Sunday morning and then I had gained 0.4K but it is fine. I am back training and take it seriously. Looking forward seeing the result this weekend.

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18.68K Long Run

#19 – 50 runs in 100 days – Winter edition

This morning it was time for a longer run. Didn’t feel that it would be as icy but since I would run on the country side it is hard to know.

Temperature: 2oC (35.6F)

Just when I started my run it started to snow heavily and I was thinking if this is how it is going to be the whole day I might get soaked so I would see how long the distance would be at the end. Decided to run the route and see if the weather would change and lucky me it stopped snowing after a few K.

Ok pace, I am heavier now so at the moment I am not a 6 min runner, more 6.30 min runner but it is going to change. I am determined to get these extra pounds off.

Said hello to every runner I passed and even two bikers.

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After 10K I ran into a knee issue that disappeared but then around 11.5K I started to run into a right calf issue which moved to the knee so I decided to walk 500m. Then I had to make a stop because two dogs came running barking and I was not sure what they would do. Safest was to put me on squatting to calm them down. One of them was a bit reserved but finally got close to me but the other dog barked and growled but the tail was waving. The owner heard the barking and came out, I tried to start running and the barking dog came towards me so I put me down squatting again, finally they ran back.

This calf issue came back and I had to walk two more times before I came back home.

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It is good to get out running on heavy legs but if I feel it is almost pain, better to walk 500 m and then run again.

Nice to get out for a run and a longer one.

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Distance: 18.68K, time: 2.09.57 h, average heart rate: 142, average pace: 6.57 min/k, max pace: 5.19 min/k, cadence: 170, VO2 Max: 26 ml/kg/min

9.78 Short Run

#18 – 50 runs in 100 days – Winter edition

I haven’t really run this much this week due to snow and ice but decided I would give it a try tonite after work.

I am in a challenge for this month and 60 min at least was the challenge. So my 10K run would be a good choice. It could take less than an hour or more than an hour.

If it would take more than an hour I decided I would do some core exercises at home.

The challenge was 60 min with training clothes on 🙂

Just the dirt road was icy so I had to run on the side to avoid injuring myself.

I passed some runners but we were not so many out running.

Reflective vest on and headlight.

Heavy legs, I think that I am still tired in my legs after the HIT exercise Wednesday so it might be a slow day tomorrow as well when I will do a long distance run.

Still it was nice to get out and just run and it took a bit more than 1 hour.

 

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Distance: 9.78K, time: 1.04.22.8 h, average heart rate: 149, average pace: 6.34 min/k, max pace: 5.57 min/k, cadence: 170, VO2 Max: 26 ml/kg/min