Time again for some running.
Before I lifted weights at the gym I ran 1.22 miles (1.96K) on the treadmill where I increased the speed every 500 m, started with 6 min/k (10), then 5.42k/min (10.5), then 5.27 min/k (11) and finally 5.13min/k (11.5). Average speed: 5.52 min/k, max speed: 4.54 min/k, VO2 Max 27 ml/kg/min.
After that I exercised triceps, biceps and legs, ended with core where I last stood in regular plank for 5 minutes.
This morning 13 Coach K Runners met at Fulltofta to run a trail run.
When I woke up this morning and looked out the window it was some snow on the ground, when we got to Fulltofta it was more winter. I brought my Fellraisers but was thinking that maybe I should have brought my metal studs shoes instead but Fellraiser was just fine. I just fell flat on my face once 🙂
This time we were going to run 60 min and then turn around, Åke told me to follow the orange markers and at one place where there would be signs run straight because I was running a bit slower than the rest. This suited me just fine, I could run my pace and the rest could run their paces and I could practice to follow the markers which I am good at right now.
It was very gooey, wet and a lot of snow and a lot of stones so it was a tricky trail run, one steep hill down and back it was steep up, with tired legs I was walking up this hill.
We were running in a beautiful winter landscape. Had some minor issues with a sore right behind part and upper right back thigh but I was not forced to stop and walk.
At the end I felt that I was tired in my legs but I stayed calm 🙂
Afterwards we ate pancakes and I couldn’t help myself and drank hot chocolate with whipped cream 🙂
Total time: 2.08.26 h
Total distance: 10.41 miles (16.76K)
Average speed: 7.39 min/k
Max speed: 5.45 min/k
VO2 Max: 54 ml/kg/min
From the beginning the plan for this Saturday was a 12.5K flat run but after I did the hilly intervals Thursday I missed those hills so the plan changed, decided I would run 3 laps on St Hans hills in the afternoon.
Expected it to be gooey and wet so Fellraiser on and for safety I brought my headlight with me just in case it got dark during my run.
When I got to the hills it started to snow or hail.
I was prepared it would be a tough run since I had not been up here since end of November.
Most hills were just fine but some were slippery even for my Fellraiser’s. When I ran down the amphitheater I was gliding but I did not fall flat on my face 🙂
I was a bit disappointed because it just felt just like a regular flat run, a bit more wheezy. I guess I have a lot of hills in my legs now.
I got wet and the running shoes were really gooey when I got back home and Dirty feet 🙂
It was nice being back, I have missed those hills.
Total time: 1.28.48 h, total distance 6.99 miles (11.26 k), average speed: 7.53 min/k,
max speed: 6.10 min/k, VO2 Max: 45 ml/kg/min
Today I did hilly intervals for the first time on my own. Before I have done it with Coach K Runners.
So the temperature was 3oC (37F), windy, rain in the air.
So first I ran to St Hans Hills as warmup
1.05 miles (1.69K)
average speed: 6.18 min/k
I would do 2 sets of a longer hill, a middle hill and a short hill
So I got ready for the longest hill and was pepping myself. When I got to the top I was breathless and had taste of blood in my mouth. Gosh how breathless you can get when you have not done this in a while.
After I had recovered a bit it was time for the middle hill and was also breathless when I got to the top and had taste of blood in my mouth. When I recovered it started to snow or hail for a short moment. Snow is on its way. But the snow stopped after a short time.
After that it was time for the shortest hill which was really gooey and slippery
There was another girl who was running on the middle hill so I saw her a couple of times
Before I started set 2 I drank some water and headed down to the longest hill again and it was as awful as the first time. Very breathless on the top.
Recovered a bit. Ran down to the middle hill and was also really breathless afterwards.
And finally the short hill which was as slippery and gooey as before.
I really hate intervals, when I started some years ago I got dyspnea but lucky me I do not have that issue anymore. It happens occasionally and so bad as before but this is really good training.
1.68 miles (2.71K)
average speed: 9.01 min/k
Max speed: 3.54 min/k
VO2 Max: 43 ml/kg/min
When the hilly intervals was over it was time to cool down by running home
1.31 miles (2.11K)
average speed: 6.54 min/k
Max speed: 6.40 min/k
So to sum it up:
Total distance: 4.04 miles (6.51K)
Total time: 49.04 min
Never miss a Monday is one of the rules at this challenge so back to the treadmill at the gym.
A day like this the treadmill is a saver because I do not like to run in the rain, especially in the winter, but I am not really a treadmill runner.
But before I did the weight lifting I ran a total distance of 1.3 miles (2.09K) on the treadmill and every 500 m I increased the speed up to 1.5K, then I increased the speed when it was 250 m left, 200 m left and 100 m left.
Then I focused on triceps, biceps, legs with hip stability exercises.
Ended with core and the last thing I did was standing in regular plank for 5 min. This time my stomach muscles were shaking afterwards which was a first 🙂
Stretching: Child position, the dog, the dove on the right side, back to the dog and the dove on the left side and then some regular stretching
Total time: 11.36.5 min
Average speed: 5.32 min/k
Max speed: 4.30 min/k
VO2 Max: 28 ml/kg/min
This morning I took the train to Tjörnarp. Tested to have everything with me, in a dry bag I had put socks and a long sleeve shirt and put the bag in my ultra backpack.
The temperature was around 0oC (32F) and windy so I was not sure if my Tierra Windstopper would be enough to keep me warm or if I should have my red Haglöfs jacket instead but decided that the Tierra would be fine. When I would start running I will be warm.
When I got off the train I saw snow to my big surprise, it was green in Lund and Tjörnarp is about 40K (24.84 miles) from Lund. I was going to run in my Fellraiser, it could have been wise to run with metal studs but those trail shoes are new and I didn’t think it would be wise to run 40K with them the first time.
Lars a Coach K Runners buddy of mine happen to be in the woods so we ran around 10K together
During the run Lars and I discussed the ultra races we are going to run and what to bring etc and how to prepare, GPS pulse watches, ultra backpacks, reflections from Tjörnarparen – the ultra race Lars arranged in December.
It didn’t take long before I had wet my trail shoes. Running in snow in terrain was a new experience to me, this was my first time and it was tough. The plan was to run 40K and I was not sure I would do that. That decision would be made during the day.
I said hello to all the hunters that were out and they were the friendly ones 🙂
Lars scared me several times when he told me that here has the wild boars (vildsvin) been. Wild boars are not the animals I want to meet in the woods, they can cause severe damage to my body.
I noticed that I was not so focused the first 10K but more focused when I ran by myself, this is what happens when you run with someone. I missed the loop for example. Lars told me that on your way back you can just follow the feet 🙂 so true.
There were a couple of things I was going to test today
1) My own ultra backpack
2) Testing drinking from the hydration pack
3) Following the route with higher zoom
And then I was going to help Lars taking down the markers after the first fuel station.
So I have to say that I am glad that this train station exist, now I can get there and just start running but if you come 30 min before the train arrives it will be cold to sit outside and wait but Tjörnarp Livs was the Life saver today. I changed my really wet socks but since the trail shoes were wet the dry socks did not stay dry very long 🙂
I ran from Tjörnarp to Frostavallen’s parking lot and back. A guy at Frostavallen asked me if I was running the yellow loop from Tjörnarp 🙂 and I told him yes. Interesting that he knew about this race, I guess he asked me this because I was taking down the markers.
Some walking was needed today and we had to run an alternative way at one part where it was too much weak ice and water.
I still could follow the markers and get around by myself the main part of the route.
Total distance: 20.39 miles (32.82K), total time: 4.41 h
I got so excited to be back in the woods so I forgot to choose the sport mode – following route so I registered the first run and saved it and then following the route so I got two runs registered. I felt that I needed to have a backup just in case I would be tired and got off course.
Average speed on the first run was 7.52 min/k, max speed: 6.13 min/k, distance: 6.83K
Average speed on the second run was 8.38 min/k, max speed: 5.37 min/k, distance: 26.41K
It was so refreshing to be back in the woods and I am stiff but satisfied.
Stretching afterwards: Yoga positions – The Dog and the Dove
Tonite I had the pleasure of running with one of my Coach K Runners buddies Eva and later in the evening.
We decided we would run my regular 5K run.
It is always fun to run with Eva because we have so much to talk about.
This week the temperature has dropped so it was 2oC (36F) so winter clothes and the mandatory reflective vest and headlight.
My 5K run is mainly on bike paths and maybe 500 m dirt road where it is no light and holes.
We had a varied discussion today and this would definately be called a fun run.
When we finished the run and stood and talked before Eva ran home, a runner in the building was wondering about our uniforms 🙂
Total distance: 3.16 miles (5.08K), total time: 32.54 min, average speed: 6.28 min/k, max speed: 5.28 min/k
What I like about my own GPS pulse watch is that now I will know for sure how long my distances really are 🙂
First day of the week is here and one of the rules is to never skip a Monday.
So as warmup at the gym I ran 1.24 miles (2K) on the treadmill. Tonite I decided I would run faster and faster so first I started with a comfortable 6 min/k (10), then after 1K I increased the speed to 11 and then after 500 m I increased it to 12 and then when it was 250 m left I increased it to 12.5.
Average speed: 5.48 min/k max speed: 4.24 min/k
After that I exercised biceps, triceps and legs. Did one of my hip stability exercises but my left knee is a bit grumpy so I skipped exercises that would make my left knee upset so the other exercise I did my leg curl.
Ended with core: side plank, the boat between, the boat slowly down and held it for 30 s, and then the regular plank for 4 minutes. And also a exercise I have not done in a while where I am on a ”pilates” ball and stand in plank position and then draw my knees to my stomach and back.
This weekend I had planned that I would a 30K run and Linda who also is a Coach K Runner asked on FB if anyone would like to run a 30K run in Lund and I told her that I had planned to do that.
So we decided to start at 11 am. When we started to run the” fast runners” had just got back from their run.
I decided I would wear my winter pants so I didn’t freeze. I found out that Linda is a ultra runner so a lot of our discussion was about ultra races and preparation and recovery.
When we were on the bike path to Lomma we had a really strong freezing upwind and we hoped when we would turn back to Lund we would get rid of the upwind.
When we came to nature reserve the gravel road had become a big puddle so we took an alternative way off road 🙂 got some trail running into the woods and I found a way out after the puddle.
We also discussed the Swedish Classic (Svenska klassikern) and Vasaloppet. We actually met some rollerskis skaters.
I was a bit worried if I would be able to run this long run since I have had problems with irritated periosteums and didn’t know if my legs were ready to run this far but it felt that I am back now.
So after Lomma the upwind disappeared and we both agreed that this is a perfect run, And it was nice to see the sun.
Linda was on sightseeing, saw part of Lund that she had not seen before.
Temperature: 4oC (39F)
Total distance: 28.74K, total time: 3.12.20 h, average speed: 6.41 min/k, max speed: 5.46 min/k
Stretching: Yoga positions – The Dog and the Dove