Etikettarkiv: 2015#100DaysOfMiles

#25 – 100 Days Of Miles Challenge

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hilly intervals_combo_150221

This morning it was time for hilly intervals with Coach K Runners. Before I woke up I heard the rain 🙂

After breakfast I saw that the rain had not stopped and was hoping that it would end before those hilly intervals. I do not like to run in the rain 🙂

I got ready to run up to St Hans hills. We were suppose to be 18 people and 7 dropped out because of the bad weather.

We started with warm up and ran to the long hill to get ready for the first interval. I always run fast in the beginning but slower at the end. It would be nice one day to be able to keep the speed.

And then we had an interval where we started at top of the top hill, ran down to the middle hill and when the first person touched the dirt road behind the middle hill, we were turning around and ran up to the top hill again. Of course Jimmy ”the gazelle” was the fastest down the hill. I do not understand where he gets his energy from. We did this interval a couple of times.

Then we did a new type of interval where we started from the top of the top hill, ran down the downhill hill, back up the downhill hill and up to the top hill again. This time I was coming down the downhill almost first but Jimmy ”the Gazelle” passed me at the end 🙂 then it goes slower up and the hills again where I was passed by the fastests hilly runners. We were told that if we want we are going to take the time and then later this spring time us again to see if there is any improvements. I need to remember to bring my stopwatch with me next time.

After that we did intervals on the ”circle hill” where we run down in the middle, turned right and ran up the steeper right side, down in the middle, turned to the left and ran up the steeper left part and did this til Mats felt it was enough, it was 4 or 5 times.

And then finally it was time for Mats’s brutal variant of the longest hill. I am running a hilly race called St Hans Extreme, last year they had to make some adjustments to the route because the municipality was performing drainage work on the slopes so at the amphitheater which had been my worst hill was changed and became much more brutal. So you run up that part, down to a flatter part and then up the top hill. I just made up my mind that I am going to it all which I did and was one of the first people up that hill.

Last it was the same interval when we ran down the top hill to the start of the middle hill and when the first person got to the dirt road we turned back and run to the top hill again.

It was wet, gooey and rainy today but a very good workout 🙂

Total distance: 6.04 miles (9.73K), time: 1.13 h

Average speed (to St Hans Hills): 6.40 min/k, max speed (to St Hans Hills): 6.10 min/k

Average speed (hilly intervals): 9.36 min/k, max speed (hilly intervals): 3.28 min/k, VO2 Max: 31 ml/kg/min

Average speed (to Eva): 8.59 min/k (stopped to compare the bottom of our trail shoes), max speed (to Eva): 5.57 min/k

Average speed (from Eva back home): 5.54 min/k 🙂 , max speed (from Eva back home): 5.53 min/k 🙂

Thanks Eva and Niklas for the good fika after those hilly intervals. I did not want to to get their home dirty so I took off my socks. It was very nice afterwards to put those wet socks on again to run back home. I do not know where I got my energy from, a fast run back to my home.

 

Results from the hilly intervals

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Altitude at the hilly intervals

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#24 – 100 Days Of Miles Challenge

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I read a article yesterday about running on treadmills versus trail running. I am not a treadmill lover, I prefer to run outside and right now I enjoy trail running the most. I agree with the following below about running on a treadmill.

  1. It is terribly monotonous
  2. I never get to a cozy picnic spot
  3. The view is the same all the time

But doing intervals on a treadmill works for me when I do them alone. I can set a pace and keep it instead of max the pace and fall ”fall dead” at the end of the intervals when running outside.

So as warmup before I lifted weights at the gym I did ”Krutgubbens” intervals (=powder man)

Started with 14 min warmup around 10 (6 min/k) pace and then it was time for the interval part

6 min 5.49 min/k (10.3)
1 min rest 6 min/k (10)
5 min 5.39 min/k (10.6)
1 min rest 6 min/k (10)
4 min 5.30 min/k (10.9)
1 min rest 6 min/k (10)
3 min 5.18 min/k (11.3)
1 min rest 6 min/k (10)
2 min 5.10 min/k (11.6)
1 min rest 6 min/k (10)
1 min 5 min/k (12)
1 min rest 6 min/k (10)

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Then 9 minutes cool down where I did a gradual reduction in pace.

I was so lucky that I chose the right treadmill this time. Last time I did intervals at the gym I had first forgotten to stretch so I had to have a break after 2 sets and then the treadmill decided to stop from time to time, really annoying.

This time I had chosen the treadmill that shows time remaining or time elapsed and when I was getting closer to 5 min/k I realized I even had a security string that could be used 🙂

Next time I have decided that I am going to go under 5 min/k

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Distance: 5.17 miles (8.33K), total time: 52.10 min,
average pace: 6.15 min/k, max speed: 4.24 min/k, VO2 Max: 29 ml/kg/min

After that I did back, shoulders, legs and ended with core: oblique crunches, the World and the regular plank, in between the boat pumping both legs 20 times

 

#23 – 100 Days Of Miles Challenge

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Lately I have been disappointed at me for being much slower than usual and the last straw was Fulltofta this weekend. This cannot continue since I plan to improve on my ultra races I will run this year.

So this afternoon I decided I would try to max my pace, it is so interesting how different mindsets can change you. I have said it before, you just have to decide that today I am going to run faster and than it will happen.

So I had a pace under 6 min/k from the very beginning 🙂 it felt great. From time to time I was over 6 min/k, there were some hillier parts where the pace decreased but on the flat parts I got a much faster pace. I was hoping that my right M. Glutues Maximus wouldn’t bother me so I would be forced to stop and walk but that did not happen. At 10K my time was 1.01 h, that felt really great 🙂 I was hoping my total time would be under 1.18 h.

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The temperature was around 3oC (37F) but icy cold because of the wind.

 

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So distance: 7.74 miles (12.46K), total time: 1.15.43 h 🙂
Average pace: 6.04 min/k, max pace: 4.56 min/k, VO2 Max: 25 ml/kg/min

So I cannot be more than really satisfied with myself today.

#22 – 100 Days Of Miles Challenge

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treadmill_results_150216

Tonite it was time to get to the gym again. It was freezing cold when I biked to the fitness center but that is not going to stop me from exercising. It also was windy and some upwind which did not make it any better with a 3 gear bike 🙂

It was crowded at the treadmills so by the time I was going to choose one it was full, lucky me a guy just finished and stepped off one 🙂

I decided to do what I have done lately, start with the speed 10 (6 min/k) and increase the speed every 500m. I forgot once again to stretch but hope I would be fine anyway, have some issues with my right M. Gluteus Maximus.

So I started to run and after 500m I increased the speed to 10.5 (5.42 min/k)  and then after 500 m I increased the speed to 11(5.27 min/k)  and then I decided to increase the speed to 12 (5 min/k) after 500m. Then I had a longer cool down where I decrease the speed every minute til I was back to walking and then I decreased the speed every 15s.

After that it was time to go the gym and exercise triceps, getting used to the new machine and increased it to 34.5 instead of 32.5 this week and biceps 8 kg and then a hip stability exercise and then other leg exercises. Ended with core: circles 3×153 side plank, 3 slowly low boat, 5 min and 10 s plank. In between the boat pumping 20 times.

Now I am feeling in my triceps that I increased the weight 🙂

On the treadmill: 1.86 miles (3K), total time: 18.55 min
average pace: 6.18 min/k, max pace: 4.46 min/k VO2 Max: 27 ml/kg/min

 

 

#21 – 100 Days Of Miles Challenge

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This morning I got up at 6 am to get ready for a trail run at Fulltofta. Since no one from my hometown wasn’t going to participate I took the train to Höörs train station and Åke was nice and picked me up there.

We were not a lot of people today, only 5 and I wanted to run the route I ran with Åke and Robert in September. The rest of the group decided to join me and I thought that I could follow this route but I realized that something was not right. Maybe it was due to that the route got saved with the route before in Lund and didn’t understand that I was at Fulltofta. Lucky me Camilla and Åke knew the area.

Two weeks ago we ran in snow and today there were hardly any snow but some ice parts and not so gooey.

Discussions that we had today was Camilla’s preparation for Kalmar Ironman, a race that I want to do one day, Sövde sprint, fuel when running longer distances and loose dogs and our experiences with those.

The trail was mixed terrain, I had repressed the run but parts of the run was familiar so some steep hills and a steep downhill. I did not walk on any of them 🙂

I just love to run in the woods and now when it was more green parts of the run was breathtaking.

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Distance: 10.34 miles (16.65K), total time: 2.04.45 h,
average pace: 7.29 min/k, max pace: 5.38 min/k, VO2 Max: 25 ml/kg/min
Total distance so far: 145.78 miles (234.71K)

#20 – 100 Days Of Miles Challenge

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Tonite it was again for a Glädjepass (=Fun Run) with Coach K Runners

Glädjepass is a run where you are focusing on the enjoyment in running and look less at the watch. The run will be 5k and the tempo will be around 6 min/k

We also had a dog who joined our run and she was doing a good job of shipherding us.

Even if the temperaure was around 3oC (37F) it was windless which was very nice for a change.

Today Karin the leader took us around Stångby, it was nice being back in that area. I used to take the train from Stångby train station a long time ago and have trekking with backpack to get ready for Grand Canyon in that area. We were running mainly on not too crowded bike paths.

Distance: 6.47 miles (10.42K), total time: 1.07.57 h, average pace: 6.31 min/k, max pace: 5.33 min/k, VO2 Max: 21 ml/kg/min.

 

 

#19 – 100 Days Of Miles Challenge

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treadmill_results_150209

Tonite it was time to get to the gym and start with warmup at the treadmill. A couple of weeks ago when I started my hilly running again I ran into issues with M. Gluteus Maximus that still bother me. So I started with the pace 6 min/k (10) and then increased the pace every 500 m: 5.42 min/k (10.5),  5.27 min/k (11),  5.13 min/k (11.5).

Total distance: 1.24 miles (2.34K), total time: 14.19 min,
average pace: 6.07 min/k, max pace: 4.46 min/k, VO2 Max: 27 ml/kg/min.

After that it was time to lift weights. I have had a red Cybex machine doing triceps and back before and last week I realized that they had changed it to a grey/black Cybex that did not work the same way. I had the weight 13. Last week I almost hurt my back trying to figure out how this machine was working. It was no bottom and very scary. So today I asked one instructor to help me and I tried the weight 32. I am going to see how my triceps are tomorrow.

Then I also exercised my biceps and legs and ended with core doing circles, side plank, the world and 5 min and 5 s regular plank. In between the boat. I also did a variant of the plank on a pilates ball where I pulled my legs towards my stomach.

#18 – 100 Days Of Miles Challenge

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The plan was to run a 40K hilly run.

Got up early in the morning so I could start the run around 9 am.

Mixed the sports drink and filled the bladder with 1 liter of water. On my longer runs nowadays I always put the reflective vest and headlight in the ultra backpack.

Was prepared it would be gooey since it rained last night so definately Fellraiser.

When I got to St Hans hills I realized it was icy on the roads. Also met Åke and Marie, two Coach K Runners. And when I was running down the top hill the rest of Coach K Runners were standing there, getting ready for ”Fartlek” (=simpler form of interval training) and I said hi before I contined on my run.

It was nice being back on those hills, part of the route was icy so I exercised some ice skating :-), it was also gooey but I did not wet my shoes so much 🙂 The sun was out. I ran 4 laps before it was time to get out on the flat part of this hilly run. This is where this run became a shitty run. Have had problems with my right butt part after I started running on those hills again which bothered me. Also I was not able to dring a drop of water from the bladder which did not make things better. I thought that something must be blocked somewhere and have to check this out when I got back home.

So I had to walk a couple of k’s with running between. The first time I streched there was a guy on rollerskis who asked if I was ok. This is such a positive thing. I told him I am just stretching. It was also windy and cold.

During the run when I realized I could not get my right butt part to get better I decided I would shorten this run a bit.

It was a long time ago I have had a shitty run like this.

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Total distance: 15.13 miles (24.36K), total time: 3.29.06.
average speed: 8.35 min/k, max speed: 5.46 min/k
VO2 Max: 29 ml/kg/min

It turned out that when I took off the bladder from the backpack and put it back I forgot to turn a plastic piece to the right place, that’s why I could not drink a drop of water, at home I could drink a lot of water 🙂

#17 – 100 Days Of Miles Challenge

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Tonite I had the pleasure of running with my Coach K Runner buddy Eva.

Mandatory reflective vest and forgot my headlight.

It was Eva’s turn to choose where to run.

Now when it is colder, around 0oC (32F) I have worn my 2XU compression tights under my winter tights. Fellraiser was my choice of shoe wear.

We were running on bike paths and parts of them were icy.

Today we discussed what Eva is doing at her work, that we missed the physical traning at Coach K Runners, what to do after static training, why I was participating in the challenge calorie hunting and other things.

Lovely winter night run around our neighborhood and outskirts.

Total time: 1.09.49 h, total distance: 6.65 miles (10.71K), average speed: 6.25 min/k, max speed: 5.24 min/k, VO2 Max: 23 ml/kg/min

#16 – 100 Days Of Miles Challenge

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Tonite it was time for Ski walking / running with walking poles in the dark. Last time I was doing this was Nov 12th.

Mandatory with reflective vest and headlight. When I got out the door I realized that I have forgotten my headligth and went back and got it: Started to run and was wondering where the poles were 🙂 so I had to get back and get those too. 🙂

Tested to have my 2XU compression tights under my winter pants.

We were only 3 people who showed up.

Started with warmup: jogging, indian jumps, kick in the butt and then repeat 5 jumps on the right foot and then 5 jumps on the left foot x 5several repeats, then 10 long jumps x several repeats.

Then we did ski walking up the downhill hill several times. To my surprise my poles sank under me. I guess since they have standing in my hall and the snow it was not tight enough so have to stop to get to the right length and tighten them. 🙂

Then it was time for getting to the longest hill and ski walk with poles half way and then ski run with poles to the top one time.

After that we did 40 ski runs with poles up towards the top and then 20 ski walks with poles down and repeated this til we got to the top hill x 4.

Here I was the person that was less rapid then the rest.

Then we did my favorite exercise: 5 low lunges, 5 s ”Jägarevila” repeated this til we got to the top. Here I was number two to finish.

Finished with 5 squats on the left foot, then 5 sqauts on the right foot x 5.

First time doing this in the snow and I also tested my new trail shoes with metal studs: VJ Sarva D´vil.

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Total time: 1.39.16 h, total distance 5.62 miles (9.05K)
Average speed: 10.58 min/k, max speed: 5.42 min/k
VO2 Max: 28 ml/kg/min