Just reliazed that I forgot to stop my pulse watch after my trail run so I got some interesting results.
Today it was time for very likely the last train on Österlen, will now run in the northern part of Sweden til it is time to have rest weeks before the race in November.
Perfect weather, woke up with sun out. Put on long sleeve, capri tights. Got a ride to Christinehof and had to make a stop to get aquainted with the cows
Was a bit chilly in the beginning. Interesting was that I was breathless so when I got on the orange marker I had to walk til I got to the woods.
Nice to have these when I am out running
But if you have to go you have to go even if they are not there, I always bring toilet paper and wet wipes.
Today it was great that I was running all the way on the dirt road after Hallamölle til I ran into the woods again.
Did not meet any trekkers til I got on the blue marker, foot path, on the foot path I first saw 4 black raptors and 1 light brown/grey
Then it was time to head out on the orange marker again
and here the horses were back
Today there were some bigger groups of trekkers that I had top pass, the cows on the orange marker got afraid of us, it was interesting to see
At the rest area there were a lot of harly davidson bikers who had taken a rest
Continued towards Haväng, at Bengtemölle I got on yellow.
Both on orange and yellow there can be some unwilling walking due to loose cattle.
Finally I got to Haväng, the pulse watch showed 24.14 and then I would continue on orange marker but not to Kivik but back and hoped that 2.5K would be the distance til I got to the longer asphalt. I had forgotten this part, ran this part but from the other direction the first time I ran to Haväng but it was too much asphalt and dirt road but at the end it was running on the meadow.
I ran 2K on the orange marker til I had to get out on the asphalt part and ran back to Haväng.
Of course I had to take the mandatory swim in the ocean, high waves today and windy, could be cold
It was cold so a quick swim to get colder and change to regular clothes and head out for a late lunch
The original plan was to run 5 laps on St Hans Hills but I was not sure how tired my legs still would be after the trail run last weekend.
According to my training plan I needed 70 minutes so I knew that if I had to cut the distance I would be fine.
Got to St Hans hills and it did not take long til I realized, yes I have tired legs so I decided that 3 laps would be just fine.
Nice with the sun out, I chose to have long sleeve, capri tights, did not bring any water but hoped that I would be fine.
First lap was just fine, a bit breathless but ran up all those hills, no walking.
Decided to run the second lap backwards, which meant that I would start with the end first and end with the start. So I had a good pace up the first hill, I am not sure if that caused the knee issue later on. Ran into a knee issue, right knee on at the front, the second lap and had to walk for a short time.
Ran again but then I ran into a knee issue again, right knee but now it was the hollow of the knee and had to walk again.
Turned around and ran the last lap the regular way, in the beginning I had to walk again due to a knee issue but could finish running after that.
Nice to see the Nordic
Then it was some walking on my run on my way home but nice to be back on St Hans hills
Tough week after one week’s cold, started with 9 intervals Wednesday and this morning it was time to run my longer trail run.
Original plan was 35K, would end the run with some running on Kivik’s hills.
I was hoping it would’t rain.
Decided to wear long sleeve, capri tights.
Temperature: 13oC (F), a bit chilly in the beginning but then I was just fine, perfect weather, not too cold, not too warm.
It definately had been raining because it was more gooey than 2 weeks ago.
Also felt that I still was tired after the hilly intervals Wednesday so some walking because of that.
Trekker weekend again, met some bigger groups during my run.
Once again I had to walk on some parts where there were horses, cows or a mix.
After the foot path and I had run on the orange marker I heard a birdsong and suspected it could be a bird of prey and I was right. I saw the bird of prey up in a tree which flew away but I couldn’t say which one it was.
Today it was a calf that was not afraid of me, cows are the animals that runs away when I show up but this calf looked up but did not walk towards me but did not run away either, that was new. But I got aquainted with three horses at the beginning of the orange marker after the foot path.
One of the foals that almost attached my ultra back pack two weeks aga, they were very indescreet, was not afraid but had a distance.
Then I finally got to Haväng, nice to run near the water. So when I was at Vitamölla I had run approximately 29K and got up on Kivik’s hills. Those hills was a challenge and I got very tired in my calves and felt that I was just fine after 30K so I cut the distance.
And the best, the ”ice cold” swim in the ocean afterwards, my feet was ice cold but the rest of the body was just fine and I did not freeze on the beach when I changed back to regular clothes.
Distance: 30.08K, time: 4.34.59K, average heart rate: 134, average pace: 9.09 min/k, max pace: 5.27 min/k, cadence: 148, VO2 Max: 26 ml/kg/min
Weight progress
+1.2 KG, not the best to weigh myself in the afternoon when I have eaten breakfast, drinking a lot of water and lunch.
#4 – Transport to St Hans hills
#5 – Hilly intervals
#6 – Transport back to home
I was thinking about it earlier, if I should get a cold a good time would be now. Sunday last weekend in the evening I felt that I was going to get a cold and tried everything in my power to be just fine Monday morning but no such luck.
So I have been off training since Monday, was hoping I wouldn’t run into the same cold as this Spring when I had a cold for 5 weeks. Lucky me I got better every day.
The plan was to run around Kullaberg this Saturday but I had a cough Friday, when I run into a cold I want to be without a cold for a day and then the day after I will train. Saturday in the morning I still had a cough plus it started raining in the morning.
Am careful when I have a cold with a cough, not starting training to soon otherwise the cough will be very difficult to get rid of.
Monday this week I had a cough in the morning so decided not to run during lunch, planned being at the gym yesterday but decided to not do it either. Had a slightly cough this morning but decided to give it a try to train today. Maybe not the smartest thing to start with hilly intervals.
I heard it rain when I slept and when I woke up this morning it was raining so I planned to do hilly intervals instead on the boring treadmill at the gym because it would very likely wet and gooey but then in the afternoon the sun came out. I had decided to work from home because I always get started early with work and then I can get off earlier and train also earlier.
When the sun got out I changed my mind and decided that I would head up to St Hans Hills and do those 9 intervals that I had planned.
Even if it was 17oC (62.6F) I decided I would wear my capri tights, long sleeve and compressions socks (I had cramp in my left calf this morning and get issues with my right calf after a while during trail running). I was hoping I wouldn’t be too warm but I am not interested in running in another cold short after this one. I really have to be able to stay on my feet to get ready for the ultra race in November now when I am one week behind. On the other hand it is good to have a rest once in a while. It has been a lot of longer trail runs lately with some tougher hills.
Decided not to bring any water. Since I thought it would be very wet and gooey I was going to run in my altra lonepeak.
I ran up to St Hans Hills and got ready for the first interval. Did not think it would go fast today but I didn’t mind since I have been having a cold for a week, I just hoped that I would be able to run those 9 intervals.
I realized that it wasn’t so gooey and wet as I thought and was glad that I changed my mind running on a real hill instead of on a treadmill.
There were some other runners there as well. Some did also intervals on different part of St Hans Hills and some ran the St Hans Extreme route.
Always tough when I get to the top. Really breathless and have to catch my breath before I run down to the starting point again. Waited til I got below 140 in heart rate before I started to run down to the starting point.
Catched my breath til I was around 124 in heart rate.
It was a bit gooey just before the top, on the first intervals I ran at the side of the most gooey part and then got back on the sandy part.
Then it was time for the second interval, stayed away from the most gooey part again and had to catch my breath on the top. Physilogically I counted down every time at the top so after the first interval I knew it was only 8 left. And on the second interval I knew it was only 7 intervals left, felt easier every time.
Ran down to the starting point and catched my breath, I noticed that when I was going down in heart rate I went up a few before I went down again, there must some explanation for that.
On the third interval I fel sore in one of my back thighs and hoped it wouldn’t get worse.
Breathless at the top and had to get down below 140 before I started to run down to the starting point.
Fourth interval I did not feel sore in the back thigh, breathless at the top once again. Nice view with the sun out.
Fifth interval I decided I would see how it was to run on the gooey part and survived without gliding. Catched my breath at the top.
Felt that I would make it to nine and now I have run more than half of them too.
Sixth was the same, ran on the gooey part.
On the interval 7-9 I was tired in my calves but I made it, good to train on tired calves, they might very likely be that in November on the second lap
And then finally the last interval and I made it, I thought it would be much tougher today but I took it easy. I was fine with running slower, I am not 100% fit yet after having a cold and hope I will be able to run my longer trail run this weekend.
Then it was just to calm down a bit, stretch my right calf and then run back to home.
Nice to see that it is still so green outside even if it is September but I am looking forward to those Fall colors as well.
Distance: 8.58K, time: 1.14.38h, average heart rate: 144, average pace: 8.41 min/k, max pace: 5.23 min/k, cadence: 160, VO2 Max: 30 ml/kg/min
Transport to St Hans Hills: Distance: 1.62K, time: 10.26.7 min, average pace: 6.27 min/k
Transport back to home: Distance: 1.66K, time: 12.50.2 min, average pace: 7.43 min/k (Took some pictures during this run)
Major mile stone today, first time I ran 9 intervals up those hills.
This week it has rained since Wednesday afternoon and earlier this week it looked like it was going to rain Saturday. I hoped that that would change.
When I checked Friday it looked like it would not rain today.
Decided that I would run my run from Christinehof to Kivik and if it would start raining I had to take a decision if I would cut the distance or not. Depending on the rain of course, if the temperature is high enough rain can cool me down in a positive way.
Also was not sure how those hilly intervals would affect my run
Temperature at start: 15oC (59F).
On the car ride to Christinehof it rained and I really really hoped it wouldn’t rain when I started and I was lucky.
So glad I brought my longsleeve which was on til I almost was at Haväng. It was cloudy most of the run but near Haväng the sun finally came out.
I thought it was raining from time to time but the creeks fooled me, their noise made me believe it was raining 🙂
Oops here a tree had fallen down on the path so I had to take an alternative way
Near Hallamölla, when I had run 5K, I felt the tiredness in my right calf so I had to walk from time to time during the run because of this tired calf, one more day rest would have been the best but it is good to run on tired legs since on the second lap on the race in November I will have tired legs.
It showed cleary today that it had been raining during the week, it was gooey and some puddles.
When I was on my way to the footpath there were a lot of horses that came running and when one of them saw me and came forward
The footpath was a bit gooey today
I was wondering if the heather would still be as beautiful as last time
That part still amazes me, I also saw a bird of prey
Then it was time to head back on the orange again, I was not sure if the horses would be back or not but they were and I also had to pass some cows, thought it would be good to walk slowly til I had gotten a good distance between them and me til I started running again
Then it was time to get out on the yellow marker to Haväng. On the yellow I had the pleasure of bond with these too curious foal
They almost attached my ultra backpack, it was hard getting away from them, when I started to walk to the stone wall the grey foal followed me 🙂
Nice to get to Haväng and see the ocean
On my way to Vitemölle it looked like it was raining close to Kivik and then it started to rain but great thing today was that I ran the whole beach path without walking, that was a major thing.
Also when I got on the side of the car road I ran a longer part, with tired legs and altra lonepeak trail shoes asphalt is not so funny
Had to take the mandatory swim in the ocean afterwards even if it was raining and the temperature was around 13oC (55.4F)
Then it was lunch at a new interesting place
Distance: 29.34K, time: 4.16.16 h (improvement with 4 minutes from last time), average heart rate: 133, average pace: 8.44 min/k, max pace: 5.13 min/k, cadence: 150, VO2 Max: 27 ml/kg/min
The original plan was to run 8×500 hilly intervals on St Hans hills yesterday but in the afternoon it started to rain so change of plans, biked to the gym that was planned today and hoped the weather would be better today but no such luck, it has been raining the whole day.
So I decided that I would do hilly intervals at the gym, on the treadmill and was thinking how would I do that. First time I would do hilly intervals on the treadmill.
Could I run 500 m with a certain incline or should I gradually increase the incline, many questions.
When I got home from work I was googling and found the right one at the top but changed it a bit.
Thought that I would do warm up first and then I would start with 2.5% incline but instead of having the 1 min rest after the hilly interval I decided that I would run 500 m with 0.5% incline, then 1 min rest.
Put on the fan and started my hilly interval training with a pace of 6.15 min/k. I would increase the incline with 0.5% for each interval.
First 2.5% was piece of cake, also 3%, had to put the fan on high, 3.5% no problem, no problem with 4% and 4.5%.
Then at 5% I was not sure if I could go any higher.
It said that if I would get lactic acid I would decrease the incline by 0.5%.
I survived the 5% incline.
Then I was not sure about the 5.5% incline, tougher of course but managed that too.
Then the treadmill stopped at 60 min so I took a micro pause
Then I was not sure about the last interval which would have a 6% incline, really tough but when it was 200 m left I just pepped myself to continue even if it was heavy breathing and I managed all the inclines that I had planned.
Great workout, really sweaty and tougher and tougher, I had of course the security string on
Distance: 11.07K, time: 1.14.47.9 h, average heart rate: 150, average pace: 6.45 min/k, VO2 Max: 29 ml/kg/min
After I blogged Saturday I was invited to the Autumn challenge so now I am back.
The original plan was to run my lunch run Monday but I woke up with sore throat plus I had a sore knee after the trail run, decided to rest one day more.
Today after work I biked to the gym and started with a 1.60K treadmill run with a pace of 6 min/k til 1K and then I gradually decreased the pace till walking mode so time 11.30 min.
Then I exercised triceps, biceps, legs, hips and core. Unfortunately next to me when I was going to do my hip and core exercises a guy started to skipping (=hoppa hopprep) so I had to choose my exercises to not come to close to him.
Did a hip exercise called sitting down when I stand on one leg and have the other in the air and then bend my leg 3×10 times, also some other hip exercises, the for core it was rolling toe plank 30 times, the boat pumping 3×15 times, rolling wheel 3×10 when I tried to roll a bit further down.
The 50 runs in 100 days challenge is over but I will continue blogging about my preparation for the race ”Double Death”, a race I will run November 4th, 44K, total altitude: 2000m.
More hillier running since this summer.
I have gone over to do pulse based intervals which suits me better as a ultra runner but have now gone over to hilly intervals to be better prepared for this race.
Today I had planned to run around 30K, the route last week was 26 when I did not run the footpath but with the footpath included I would get up to 30K.
Camilla P got in touch with me and asked if I wanted to have running company, we have the same pace and of course I said yes but I also informed her that I run from A to B.
We met at Christinehof and she wanted to join me for 7K and then she sould turn back. I told her that it is 5K to Hallamölla and then it is 8K to Vantalängan so she decided to join me to Vantalängan.
The pulse belt did not want to be found so I hoped it would be found later and it did.
At Alunbruket she thought that we would go on Yellow but I told her no we will continue to run on Orange, to Hallamölla you are running more in the woods on Orange, on Yellow you have asphalt which I do not like.
We had different running discussions, I asked her about Stranda, a very tough Ultra race she participated in, in Norway. She hopes that she can run Tjörnarparen this year.
There was talk about rain but there was no rain 🙂
Got to the footpath where there are some steeper hills so some walking, nice to see that the heather was still purple.
Today it were no horses when I got back on Orange after the footpath but now I know which animals live in the big holes, rabbits, saw a bunch of them when I was walking up that steeper hill.
There were some trekkers on Orange that I said hello too.
I do not know where I got the sand from inside my shoes, stopped at Bengtemölle and took it out, it is no good feeling running with sand in your shoes.
Since the Orange marker to Haväng is mainly asphalt and dirt roads I am going over to Yellow at Bengtemölle where I instead will run Brösarps backar.
After approximately 1K I run on a dirt road and these guys
I am not afraid of cows but always walk slowly past them but these cows I was not sure about so I walked further up in the grove til I had passed the last one and then there are stairs and a gate.
It is a varity on these runs 🙂
Continued and saw some horses
And some cows
After I had run over the steam locomotive train rails I saw these horses. At the side were two bikers resting.
I was worried about one of the horses because it was just laying there, the breathing bothered me, went back to the bikers and asked them if they knew anything about horses and told them about the horse, they had seen him but said that the other horses was just standing there, if the horse would have been in a bad condition they would have reacted and I realized that they were right, when I passed him the second time he moved his legs a bit.
This time when I got to Haväng I decided to run directly to the parking lot and continue on Orange, now I knew where to run, in what direction, was a bit of confusion last time
Nice to have this the last part of the route
Had some issues with my right knee, forgot the linament at home, also tired right calf from 20K so it took some time the last 5K and the last 1.5K is asphalt. Next weekend I had planned a 35K trail run but I will stay on 30K.
My ride was delayed but for a good cause, got cold water for me. But I decided to take a swim in the ocean with my running clothes on, not socks or shoes, pulse belt or pulse watch. A bit colder but it is cooling my body down.
Then my ride arrived and I could change to regular clothes, drink water and then we drove to Kåseberga and had a good late lunch, last time we tried to have lunch at Kåseberga it was so many cars that we could not drive down to the harbour, we decided to have lunch in Ystad instead and decided to come back another time, this time we could park down at the harbour
Distance: 29.54K, time: 4.20.46.3 h, average heart rate: 135, average pace: 8.49 min/k, max pace: 5.33 min/k, cadence: 150, VO2 Max: 25 ml/kg/min
Weight report
I weighed myself in the evening and the weight loss was 0 kg. Ideal is to weigh myself first thing in the morning, I am sure I have to be under 63 KG at this point. So much better to be a bit lighter. Running feels so much better with less kilos on my body.
