#2 – 50 runs in 100 days spring edition
#36 – 100 Days Of Miles Challenge
Today I started the morning with Yinyoga. Tuesday I had planned Poweryoga 6.45 but was too tired to get up so this morning I had no excuse. It is a very good way of starting a day 🙂
It was very clear to me that I was stiff in my back (probably because I exercised my back yesterday at the gym and ran on a treadmill) and could not do a position all the way, last week I did the same position that I didn’t think I would be able to do all the way but succeeded. And a good rule at yoga is that if you cannot do a position all the way you just step back and that is ok.
Then I had decided with my Coach K Runners buddy Eva Berg to run after breakfast so I ran to her:
Distance: 0.89 miles (1.44K), time: 9.12.9 min,
average pace: 6.23 min/k, max pace: 5.57 min/k,
VO2 Max: 24 ml/kg/min
Good timing, by the time I got to her, Eva showed up and we started the run. The weather was perfect. Both of us felt that we had put on too much clothes, both gloves and hat went off during the run and I think that it is time to just run with one jacket and no winterpants when it is around 10oC (48F). By the time I got back it has increased to 13oC (55F) 🙂
It was Eva who decided the run today and we felt that 5-6K would be ok.
Today’s discussion was to catch up what has been going on in our lifes lately and foam rolling, how much we look forward to the running technique with ”Krutgubben” tomorrow and Sunday’s Ecotrail. We wanted to find a café to have a ”fika” after the Ecotrail run. Cats and my furred animals allergy 🙂
It was perfect weather, the sun was out and the sky was blue, spring is really here. We had to stop for a group picture before it was time to run in opposite directions
So the actual run was:
Distance: 4.34 miles (6.98K), time: 43.36.1 min,
average pace: 6.14 min/k, max pace: 4.54 min/k,
VO2 Max: 25 ml/kg/min
As you can see, it is better to run with somebody, average pace higher 🙂
Total distance: 5.23 miles (8.32K), total time: 52.48.1 min
#1 – 50 runs in 100 days spring edition
#34 – 100 Days Of Miles Challenge
Tonite it was time to bike to the gym again, since I started a new challenge yesterday, 50 runs in 100 days spring edition I decided I would warm up on the treadmill. The plan first was to run 3.11 miles (5K) in a comfortable pace of 6 min/k (10) because I do not want to irritate my right gluteus too much now when I am doing so much better after I started foam roll.
But it felt good to run on the treamill, except that it made a lot of noise. We have two treadmill brands at the gym. I prefer the other one, does not stop in the middle of everything when you do intervals. The water bottle fits much better on the other treadmill. I know that they make noise but I didn’t hear it til now 🙂
When I started to run I decided I would run 2.48 miles (4K) in a comfortable pace but then the glutues did not bother me so I thought I would mini intervals. So after 2K I increased the pace to 5.42 min/k (10.5), at 2.5K I increased the pace to 5.27 min/k (11), at 3K I increased the pace to 5.13 min/k and then at 3.5K I increased the pace to 5 min/k (12). After 4K I gradually reduced the pace til I was walking. I am so glad that I am not afraid now to run faster and faster under 6 min/k. There was no security string at this treadmill but since it was so short I thought that I would be alright and I was.
Distance 2.82 miles (4.54K), time: 25.45.2 min,
average pace: 5.40 min/k max pace: 4.30 min/k,
VO2 max: 28 ml/kg/min
It was nice being back at the gym and running on the treadmill again after the timeout last week.
When I came to the gym all treadmills were occupied so I did some weight lifting before.
Then I ran 2K with a pace of 6 min/k. Did not increase the pace so I wouldn´t irritate my glutues. Then I gradually decreased the pace every 15 min til I was walking.
After the treadmill I continued the weight lifting, tonite it was biceps, triceps and legs.
Ended with core where I did 3×20 swiss ball knee tuck, 5 min plank program (1min regular plank on arms, 30s regular plank on elbows, 30s regular plank on the right leg, 30s on the left leg, 30s left side plank, 30s right side plank, 30s regular plank on arms, 1 min regular plank on elbows), , the boat, 3×10 crunches, the boat and finished with the boat slowly moving down 3 times.
Then foam rolling my back thighs and gluteus and stetching.
Distance: 1.39 miles (2.24K), time: 15.39.2 min,
average pace: 6.59 min/k, max pace: 5.33 min/k,
VO2 Max: 22 ml/kg/min
This morning it was time for a trail run with Coach K Runners. I took the train to Höör train station where Åke waited for me, Catherine and Emelie to take us to Fulltofta.
It was a bit colder this morning and grey. I was wearing my winter pants, orange long sleeve, fleece and green windstopper, gloves and hat. Energi belt with a new sports drink, Tailwind, that will be served at Hallands Ultra 50K in June, which I plan to run. I tested the citrus flavor. I also hade made a protein drink, Choko Chai-shake, to drink afterwards.
We were 5 Coach K Runners who decided we would run the 18.8K run that Åke, Robert and I ran last Fall. But Bäckaslingen which is the first part was withdrawn from the run because it is too wet at the moment.
I have had an issue with my right gluteus since end of January which whichmeans that Icannot runanylongerruns at the moment, over 32K so I have taken a decision to not run longer than around 20-25K til end of March to rehabilitate myself. I got an advice to take a timeout for a week from running which I did so my first run after the timeout was Wednesday this week. I also got an advice to do foam rolling. I have to admit that I was a bit sceptic but gave it a try Thursday at the gym and I was in shock when the pain was gone after my first foam rolling, decided to buy my own foam roll yesterday. For the first time I have not woken up with pain since I started foam rolling. Did foam rolling yesterday and this morning before the trail run.
Since Emelie hadn’t done any long distance running before she wanted to run 10K so Åke ran with her back to Fulltofta Naturcentrum when we had ran 6K and the rest of us continued the last 13K of this 18.8K trail run.
I am so glad for my Suunto GPS pulse watch where I can import routes and follow them. Since I had not run this run since last Fall I have forgotten part of the run, then it is so good to have the pulse watch as a backup and practice to follow the markers. Åke had said that he would continue his run when he had left Emelie at the Naturcentrum and run in the opposite direction from us. We never met him.
There were a few times when I looked at the watch and thought we would turn left (which was true but we had to run into the woods first and then to the left 🙂 ) The pulse watch was a life saver 🙂
During the run the sun came out and I took off gloves, hat and the windstopper, a sign of spring. 🙂
When we were getting close to Fulltofta Naturcentrum we were on the orange marker (Skåneleden) which we also ran last time in Fulltofta, missed the last piece of this 18.8K run this Fall last time time we ran in Fulltofta, but on this orange marker also is a white leaf marker to the left. at that time I said now it is going to be interesting to see if Åke will meet us or not because we came on this white leaf marker in the opposite direction this time. Catherine needed to visit a rest room and I said to her that we will wait for you but she wanted us to continue and I told her we would continue on the orange marker, which was true for a while but then we continued on the red and white marker (Bokskogen). This is where I realized we didn’t have her mobile number and hoped she wouldn’t get lost.
I asked Lars how long his longest run was and he said it was 45 min and we had at this time been running 14K and he was tired in his legs. At that time I had a bit faster pace than normal and asked if the pace was fine and he gave it an OK 🙂 It was such a relief to see Catherine when we came back from the loop.
The joy this morning was that my right gluteus did not bother me, I had some other issues, one of them was that I was tired in my legs but I prefer that instead of my glutues forces me to walk and stretch a lot. Part of the run I was able to have a faster pace than last time.
I was on my way to go to a physiotherapist next week but yoga in combination with foam rolling has really done a great work this week with my gluteus. I will give this a try a couple of more days and will see what it gives.
Distance; 11.7 miles (18.84K), time: 2.21.44 h,
average pace: 7.31 min/k, max pace: 5.46 min/k, VO2 max: 27 ml/kg/min
I got an advice to take timeout from running one week and today was my first run after the timeout.
Since end of January I have had issues with my right gluteus and it is bother me a lot during my really long runs, not very good when this is my first ultra year.
So last week instead of running I did a longer core session at home and Sunday I did Yinyoga. Monday I did first Poweryoga and then the gym and for the first time in a long time I felt much better in my gluteus at the gym 🙂
So tomorrow it will be Yinyoga again, maybe yoga might rehabilitate me.
So tonite it was a fun run with Coach K Runners.
It felt nice being back. was a little sore in my gluteus but did not bother me.
Distance: 3.50 miles (5.63K), time: 36.26.9 min, average pace: 6.27 min/k, max pace: 5.03 min/k,
VO2 max: 22 ml/kg/min
Now I am getting ready for a trail run this weekend. I have said that I will run around 20-25K in March til I got my gluteus issue under control. If things go well I might run a 35K run end of March.
So this evening it was time again to get to the gym.
Since I ran a 40K trail run this weekend I had decided that I wouldn’t increase the pace during those 2K’s because I suspected that I would have tired legs and that was also the case.
To be on the safe side I attached the security string. After 2K I gradually reduced the pace til I was walking.
I forgot to save the run after I had stopped the treadmill so I got some extra meters added before I realized that I hadn’t saved the run 🙂
After the run I exercised biceps, triceps and legs, ended with core: did a 5 min plank workout –
1 min regular plank on my hands
30 s regular plank on my elbows
30 s regular plank on the left leg
30 s regular plank on the right leg
30 s left side plank
30 s right side plank
30 s regular plank on my hands
1 min regular plank on my elbows
Than it was time to finish the 30 day plank challenge, stand as long as possible. My old PB was 5 min and I aimed at 6 min (360 s). So set the timer on 6 min. My legs ached a bit but the worse was my elbows. Had to change elbow positions some times and the last minute I had to pep myself to not give up and now my new PB is 6 minutes 🙂
Distance: 1.65 miles (2.66K), time: 19.17 min,
average pace: 7.14 min/k, max pace: 4.46 min/k, VO2 Max: 23 ml/kg/min
This morning I did what I have refused to do the whole January and pretty much the whole February. I woke up at 5 am to take the train to Tjörnarp train station to run a 40K trail run. Every time I do this it amazes me that I just get out from the train and start running just outside this train station. It is a special feeling.
It was a test to see if I would have a good day or a bad day and then it was very good to start early. I have had issues with my right M. Glutues Maximus since end of January which have bothered me during my longer runs. This year is my ultra year and the first planned ultra race is May 3rd that has been a lot of ? around. So if I would have a good day my training in March would change and if I would have a bad day I would put 40K on hold in March and not run my first ultra in May.
On the train I did some stretching and the girl and guy who were sitting across from me whispered, she is stretching and I said Yes I am. I guess you do different things on the train was the guys answer and I said yes to that too 🙂
When I started my trail run it was chilly and a bit foggy but around 10 am the sun came out and it was such a joy. I have decided, after a discussion with another trail runner friend of mine, that I would try to have a bit faster pace and had a pace around 7 min/k. Saw that I had been a bit sloppy last time I removed streamers from TJörnarparen so I removed them during my run. It was such a joy being back in this neighbor hood. I also heard the birds singing, to me it is a Spring sign. It was not so wet but gooey.
When I got to Frostavallen I decided I would continue to 20K and then return back. My right M. Glutues Maximus had bothered me earlier but then it disappeared. At one place it was a big wet area where I had to take a detour in the woods and at Frostavallen there was also a wet spot that I didn’t want to run through and climbed instead on the stone wall, had to be a bit cautious with tired legs and wet stones. I started to notice that my right M. Glutues Maximus started to be a bit more upset. There were some streamers left to take down and on my way back I did not pay attention on the route on my pulse watch and did a detour as well and tried to locate the white marker. Got a bit grumpy since I ended up ina littletroublesometerrain 🙂 But then I saw that white marker and came right eventually. I also walked up the hills to not irritate my right M. Gluteus too much.
So when it was around 15k left I took a decision I would take a time out and do a longer stretching, 1.5 minutes on each which took 17 minutes. Part of me wanted to quit but the stronger part of me said NO Way!
So the last 15K wasn’t pleasant. Had to stop and stretch from time to time. Started to feel like a rerun of Tjörnarparen – my first ultra race in Dec where I had to stretch a lot the last half of the race. The difference now was that I could continue running. 🙂
I fell flat on my face 2 times, the first itme I was not in a good mood but the second time I handled it so much better 🙂
When I stood stretching after 30K all of a sudden there was a girl out riding and the horse was behaving strange. I was told that the horse was not used to meet so many people 🙂 I couldn’t agree more. Was running with some pain and had to stop and stretch and there was people having a coffee break. Most of the time when I have been running here I have been pretty much on my own or just with the people I have run with.
My legs was very tired the last 10K and I tried to get myself to run as long as I could before I had to stop and stretch but when the pain is unbearable I just cannot force myself anymore and had to stop and stretch. When it was 3K left I found out it was only dowmhill from now on but downhill when your legs are tired is so much worse. Then finally it was only 500 m left and I was not going to stop no matter what and oh boy how great it felt to finally stop.
Then I was invited for coffe at a runner friend’s house which also made the day. We had a very giving running discussion.
After that it was time to get to the train station to take the train back. Got on the train but the train did not move because there were unauthorized people on the train tracks between Höör and Stehag. I took the opportunity to stretch while we were waiting. But it is no fun because when it is finally time to head home and your legs are aching you just want to get home as fast as possible. That would not be any walking from Stångby. I would get to Lund and get another train to my train station and walk from there.
So 25K was a good run, last 15K not so good and very tired legs the last 10K but even if the run was not on top, the weather and temperature was perfect which made it more bearable.
Distance: 24.86 miles (40.02K), time 6.14.18 h,
average pace: 9.21 min/k, max speed: 5.48 min/k, VO2 Max: 25 ml/kg/min
Decided to have the warmup on the treadmill. Stretched first and then started the treadmill.
Started with the pace 5.49 min/k and increased the speed every 500 m til I got up to 1K, then I increased the pace after 250 m and then after 250 m again and ran the last 500 m with a pace of 5 min/k. It is my hope that I will be a bit faster this year. It has started to be a you running under 6 min/k.
During cool down I gradually reduced the pace.
Distance: 1.81 miles (2.92K), time: 19.19 min,
average pace: 6.36 min/k, max pace; 4.39 min/k, VO2 Max: 26 ml/kg/min
I am not a treadmill lover but sometimes the treadmill is a life saver, like today when the weather is rainy, windy, cold and grey. I do not like to run in the rain.
So I have a pulse watch which warns me about storms and it made noise this morning and when I biked to the gym I had some heavy upwind part of the way so the watch was right 🙂
I was suppose to have hilly running this morning with a CKR friend but she ran into a cold last night so it was cancelled. Plan A was not to run on the treadmill then but since I have set a goal now to hit at least 10000 kcal before March 1 (participating in ”Kalorijakten”) I decided I would run on the treadmill also and when the hilly running was cancelled I decided I would do interval training on the treamill instead of only running 2-3K.
Last week I did Krutgubbens (The powder man’s intervals) intervals, since it was the first time and I did not know how I would respond to this type of interval training my fastest pace was 5 min/k but felt that I probabaly could run faster than that I modified my interval paces to the following:
I have noticed that at 5.10 I start to feel a bit more breathless and have to fight with myself, not that I am going to quit or anything but it is getting down to the area where I am not really at. At 5.00 it was even tougher and today I would go beyond 5 min/k and I was a bit scared even if it would be for only 2 minutes and 1 minute but 2 minutes is quite long but I did it. It was such a joy to do the last 2 intervals even if I had to pep myself that it is not long time left til you will have 1 min rest. That minute rest is a relief for a short moment 🙂
I am going to stay with these intervals for a while now. It feels good to have a security string that I use to be on the safe side.
So distance: 5.18 miles (8.34K), time: 50.03.30 min,
average pace: 6 min/k, max pace: 3.53 min/k, VO2 Max: 31 ml/kg/min
After that it was biceps, triceps, legs and ended with core: circles, side plank and then 5 min and 15 s regular plank 🙂
Today was suppose to be a rest day but when the sun came out I couldn’t help myself. Earlier the week had been grey and rainy mostly.
First I had to see the cross country sprint skiing final for the ladies and then go out for a run to get back to normal. It was so nerve wracking but finally we got a silver 🙂
It was such a joy to go out for a run today because I had really fast legs, a couple of weeks ago I was disappointed of my slow pace and now it was a total another person who was running.
Part of the run was hilly and there was some upwind from time to time but most of the time I was under 6 min/k 🙂 I would like to be a bit less breathless.
My right M. Gluteus Maximus did not bother me and yesterday after those hilly intervals it was not as bad as it has been earlier after a run.
I have been a 6 min/k pace runner earlier but am aiming at getting under 6 min/k and hopefully it has started to go in the right direction.
Distance: 3.27 miles (5.26K). time: 29.11 min,
average pace: 5.33 min /k, max pace: 4.16 min/k, VO2 Max: 30 l/kg/min 🙂
