#20 – 50 runs in 100 days – Hardcore edition
#127 – 100 Days Of Miles Challenge
This week has been a rainy week and this morning I woke up with rain, hoped that it would not rain the whole day and then the sun came out and I decided to go out for a short run out in the country. Good idea to get out for a run for tomorrow Gorm ( storm) will come to Town and it suppose to be very windy. I might end up running on the treadmill again tomorrow if things are not flying around too badly. Time will tell 🙂
Temperature: 8oC (46F).
Had a good pace today. had the pleasure of seeing a deer which I do not see very often in the outskirts of the city.
Distance: 3.31 miles (5.33K), time: 32.07.2 min, average pace: 6.01 min/k, max pace: 4.47 min/k, cadence: 176, VO2 Max: 28 ml/kg/min
#19 – 50 runs in 100 days – Hardcore edition
#126 – 100 Days Of Miles Challenge
This if my first rest week before my last race and ultra race Dec 12th.
The Fall weather is back. Saturday it started to snow and continued to snow and then the rain came back and it has rained and rained. The last thing I need right now is to get sick.
So I decided that I would get to the gym and run 5K even if I do not like treadmills that much but they have their pros and cons.
Heard at the gym yesterday that there were new treadmills. I have liked the ones to the left and the new ones were on the right.
Got to the gym and stretched. Got up on one. Saw that you can connect your iPhone to this treadmill 🙂 But I didn’t. Didn’t think that I needed to use the security line but decided to test it out anyway. The treadmill was moving and reached for the security line and bam it stopped. This security line is different. Had to figure out how to continue and realized that there is a plastic piece that you are going to stick into the treadmill.
Back to running again with 1% incline with a pace of 6 min/k.
Then after 5K I gradually decreased the pace almost down to walking mode when the treadmill stopped. That security line again that I touched for some reason when I did something. Don’t remember. It is working though. I learned that tonite.
I am not sure if I will continue using these or not. Felt something in my legs, not pain but something. While I was running there I actually was asking myself the question if I would be able to run for 6h on a treadmill. I can run 6h outside in the forest. We have a challenge where we from the south have been challenged by a group of people from the capital city where we are running 6h on a treadmill, 12 runners and the team that has run the longest wins and then you also have one individual who also run the longest that wins the individual price. Right now we have that challenge in Dec and I cannot participate due to the ultra race but if the time suits me, the thought has been there to sign up.
#18 – 50 runs in 100 days – Hardcore edition
#125 – 100 Days Of Miles Challenge
Yesterday I had a cold feeling (that I might catch a cold) and hoped that I wouldn’t have a cold this morning. So no training yesterday, drank a lot of fluid and stayed warm and hoped for the best. Didn’t get any worse yesterday so I was hopeful.
It was suppose to be cold this weekend. When I woke up 6 am the temperature was 0oC (32F) so it was time to test the same 2XU windstopper tights I had last weekend since it is very likely that the temperature might be the same in Dec. And I plan to wear these.
Took the train to Höör and then the ”Ring bus” to Frostavallen which was a short ride. Alternative when I do not have anyone to run with.
Last preparation before my last race and ultra race this year Dec 12th. Decided to run the middle part of Tjörnarparen which I have not run yet this year. The worst hill is on this part and I had a goal. The first part is very familiar since it is part of my 45K run. I realized I had mixed up the different parts because all of a sudden I had to turn left and I thought that I was on my way to the ”Spong” part. A flash back came back. So it was time to be on the black marker that get very camouflaged. It was very gooey and wet and was trying to avoid getting too wet feet. First I am running in the forest and then get out on a dirt road and then the famous spong comes and here it would be interestering to see how my Altra Lonepeak would handle it and once again I was positively surprised how good it works to run on those sponges and not doing any ice skating 🙂
Last year on Tjörnarparen I was in a shitty mood during the black marker. After half the distance I had to start walk/run, walk/run and also I got to a part with a big puddle and realized that I had to run through it and got really wet feet and then when I was on my way to the third fuel station a official showed up on a hill and cheered me on. That made my day so much better 🙂
After the third fuel station I remember that I ran on a dirt road and it felt SO long til I got to the green marker and was wondering how I would feel today. The dirt road is long but finally Djuralidsbacken was there (Djuralids hill), the worst hill on this ultra race, it is short but steep. My goal today was to run up this hill, walked up this hill last December and I DID IT, ran the whole hill. Felt so good, short after that there is another steep short hill, ran up that one as well, it felt so much shorter today 🙂
Once again during this run I passed some other runners and we said hallo to each other, two bikers that I said hallo to too.
When I had around 5K left I was hoping I would not miss the bus that just goes once every hour. So I had natural Fartlek at the end, came back 3 min before the bus was suppose to come. Had to wait some extra minutes and had to warm my legs. When I was running I was warm but when I was not moving it was COLD
Results
Altitude
Distance: 14.59 miles (23.49K), time: 2.55.06h, average pace: 7.27 min/k, max pace: 5.17 min/k, cadence: 170, VO2 Max: 30 ml/kg/min
#17 – 50 runs in 100 days – Hardcore edition
#124 – 100 Days Of Miles Challenge
Tonite it was time to do a lactate test
Lactate test – A maximumtest ontreadmill, which takesa blood sampleat each newworkload (4 min intervals),so that youcan monitorthe concentration oflactic acid (lactate) in the blood.It is themost accurate way toget informationabout the condition, andinthe lactate curvecan read theappropriatetraining zonesand theopportunities for improvementinfitness.
Last time I did this was 2006 so it was a while ago. My threshold pulse was 163
mmol/l
2.0
4.0
2006: Pulse
156
168
2008: Pulse
152
164
Before we started the test we looked at what pace area I have been at during the intervals during my pulse based interval training and then I started by running at 8 min/k to warm up and the the actual test started
I ran for 4 min and increased the pace: 8 km/h, 9 km/h, 10 km/h, 11 km/h, 12 km/h, 13 km/h and in between I got stung in my finger to measure the lactate in my blood. It did not happen very much with my lactate level in the beginning til the very end which means I have a endurance curve 🙂
And my threshold pulse today is 160
Distance 3.54 miles (5.7K)
We are going to have a follow up to discuss my training Schedule. Found out that pulse based interval training seems to be the interval training I should be doing mostly
#16 – 50 runs in 100 days – Hardcore edition
#123 – 100 Days Of Miles Challenge
This morning I woke up at 5 am to take the train to Tjörnarp at 7.31. This would be my last longer trail run before Tjörnarparen – 50K, Dec 12th. This was my first ultra race last year.
When I looked at the weather report yesterday I saw that it would rain 0.8 mm/h at 8 but totally forgot about that til this morning when I arrived at the train station and OH YES it rained. I waited it out and started the run. From time to time today it has rained but I decided I wouldn’t care and for some reason it did not bother me.
It is interesting how your brain can get really confused, after 2K’s run I ran in the Woods where they had felled trees, it looked totally different, even if I had the route in my pulse watch my brain still got confused. On my way back something told me I ran more to the right today so the route might be changed Dec 12th 🙂
I didn’t see any new piglets, I have found out that soon there will be new piglets which was some weeks ago.
The loop went good, walked only on the wet branches where it is slippery.
Came to Frostavallen where I met some other runners and it is so nice because we say hi to each other and smile. It lit up my day. There was one girl who was behind me with her dog and asked me if I was afraid of dogs and I said no. The dog fell behind at some point 🙂 but had to take up the pace to get to her owner and then I met a guy who I Think has run Tjörnarparen or I have met him before. He asked me if I did a testrun before Tjörnarparen 🙂
No errors yet and finally I found the small path after Nyrups Osteria when have crossed a stone wall.
The time at 22.5K was 2 h and 50 min which gave me hope.
Today it was extra gooey and wet but I never froze.
When I got back to Frostavallen I know that I am going to run to the left at Waxsjön but by automatic I started to run to the right and realized it and have to get back on the right track. Unfortunately now at 30K I ran into a knee issue that forced me to walk for a while. I hoped it wouldn’t come back. Then it is hunting season so it is not odd to pass hunters and they stood in a group and I said hi and they all said hi at the same time. They seemed to be the nice hunters. They confused me as well, turned to the left when I was going to turn to the right but realized that as well. So finally it was only 11K left, it always feel close.
Walked over the loop and had a tough time after that.
But then it was only 4K left and there was hope that I wouldn’t miss the train.
I have had a good running day today, focused on the running so no pictures were taken. Tested my new Altra Lonepeak 2.0 with the right size. It was such a joy to run in them. At a certain place at Frostavallen there is uneven stones close to each other and many down hills where I have sworn before because my toes have ached and today I had NO PAIN. I just love these new shoes. The sole is different from 1.5 and felt tired under my feet and one positive thing that I was not prepared for was that I had not problem running on the ”spänger”, I call them spongar.
Both Salomon Fellraiser and Altra Lonepeak 1.5 were not good on these.
Even if I ran into some issues I am very satisfied with myself. Seemed to have a good pace. It has been so nice to follow my development this year. So much has happened and I feel so much stronger.
Distance: 28.94 miles (46.59K), time: 6.00.54 h, average pace: 7.44 min/k, max pace: 5.25 min/k,
cadence: 168, VO2 Max: 27 ml/kg/min
#15 – 50 runs in 100 days – Hardcore edition
#122 – 100 Days Of Miles Challenge
Today it was time to test my new Altra Lonepeak 2.0 with the correct size, one size bigger than normal and better grip than 1.5
It has been raining for a couple of days so what was better than running a couple of laps on St Hans hills.
Temperature: 15oC (59F)
When I got to St Hans hills I decided I would run the regular way at the Mördarbacken (”Murder hill”) where it was really gooey. Upwards on that hill was no fun. I was gliding down a couple of times, Lonepeak 2.0 did not pass the test there. At the short hill there was parts where I was gliding a bit and before I got to that hill I had to take a detour because it was puddles on the dirt road that covered most of it 🙂
Then the famous circle hill came and there is a place where Fellraiser does not pass the test so with that in mind I ran down that part and voilá it was like Bambi on ice. Fell on the side and when I got up again it did not take long til I fell on my butt 🙂
In the forest grove it is dangerous to run with regular running shoes but lonepeak 2.0 passed the test.
Second lap it was more safe to walk part of Mördarbacken (”Murder hill”) to avoid injuring myself and then of the top hill I chose parts where it was not as gooey. A the circle hill I did not want to fall flat on my face so I find grass parts where I could run on to have a safe run down.
Kindergarten was out on St Hans hills and when I ran down Slalombacken (Down hill hill) one kid waved at me and one asked me why I came from the opposite side. I was not sure how I would respond.
Decided that I would run another lap where by automatic now took the variant at Mördarbacken (”Murder hill”) which first is a better choice but then the middle part is worse when it has been raining so I ran instead in the middle and to the Mördarbacken half up (”Murder hill” ).
Now St Hans hills is not the same as the trail where my last ultra race is this year. This weekend I will do my last longer trail run before the race and I will run in these shoes to see how they are for example at the loop and on some of the hills.
I think that even if I was gliding on part of some hills today that lonepeak passed the test, Fellraise cannot handle parts of St Hans hills either when it is gooey.
So nice to run in shoes with enough room 🙂
Distance: 6.46 miles (10.4K), time: 1.15.02h, average pace: 7.13 min/k, max pace: 5.14 min/k,
cadence: 174, VO2 Max: 29 ml/kg/min
#14 – 50 runs in 100 days – Hardcore edition
#121 – 100 Days Of Miles Challenge
This afternoon it was time to do pulse based interval training where I am a couple of heart beats under my threshold pulse during the intervals. My threshold pulse is 163, I hoped that the sun would come out but it looked like that wouldn’t happen.
So it was just to head out and get those intervals done. When I started with warm up part of me wanted to quit and head back home but that wouldn’t happen. The weather was grey, upwind, rain from time to time. I am not very found of rain and upwind but it strengthens you as well.
The layup is the following:
2K warm up
4x2K intervals with 2 min rest between
1K cool down
Temperature: 15oC (59F). Started with 2K warm up and then it was time for the first interval which was the best interval. Rested (walked) for 2 min where I drank some water
The second interval I landed at 156 and lay there for a while, eventually I got up to 160, during this interval I am running on a bike path which is gradually increasing in altitude where I also increase the pace and got to 162 so then I had to run a bit ”slower” to get back to 160 where I try to be during the intervals. Rested (walked) for 2 min, drank some water. This was one of the toughest intervals. Here I started to feel a relief because I had done half the intervals
During the third interval I got up to 160 pretty quickly but was after that pendling between 156-159 but got back to 160. Rested (stood still) for 2 min, drank some water,
Finally the last interval where I also had a hard time getting up to 160. Also one of the toughest intervals and I just wanted it to be over soon.
The interval training today was tougher. The reason could have been that I still was tired after the fore foot running this weekend where I get very tired calves after 20 min fore foot running.
Ended with 1K cool down.
I hope that I can do one more pulse based interval training before the resting weeks before my last race this year
Distance: 7.14 miles (11.49K), time: 1.09.44 h, average pace: 6.04 min/k, max pace: 4.23 min/k, cadence: 178, VO2 Max: 28 ml/kg/min
#13 – 50 runs in 100 days – Hardcore edition
#120 – 100 Days Of Miles Challenge
During the nite the storm Freja decided to come for a visit and she was quite intense from the beginning and I was hoping she would calm down later today so I could go out for a run and lucky me she did 🙂
During the afternoon the sun came out and the temperature was around 14oC (57F).
It is also interesting to go out for a run after a storm to see what damage the storm has done but where I ran this afternoon there were no windthrown trees.
When I was running on a dirt road they were collecting sugar beet and I decided it was better to pass on the right side so I didn’t get hit by a sugar beet.
No upwind today either. Felt I had a good pace and could run up the Hillier part of the bike paths in a good pace, felt stronger as a runner which was a great feeling.
At the end I was also on a dirt road and saw two horses and said to myself Oh no! I am not afraid of horses, I have done horseback riding earlier in my life, but their hooves can do great damage but they kept themselves calm 🙂
This was my fastest 12.5K run that I have done so far which felt great.
Distance: 7.84 miles (12.63K), time: 1.15.39.5h, average pace: 5.59 min/k, max pace: 3.46 min/k,
cadence: 180. VO2 Max: 27 ml/kg/min
#12 – 50 runs in 100 days – Hardcore edition
#119 – 100 Days Of Miles Challenge
I decided I would run a regular run early evening now when the temperature was perfect 13oC (55F), hardly no upwind and no rain 🙂
Best to bring headlight and reflective vest and the headlight was used during the run. I am not sure if it was goo or horse shit I was running into in the dark, before I put on th headlight. Good reason to use it when you are running in the semi dark on a gooey road. No gloves and hat. When I did my forefoot running earlier I did not know where I could put my mobile so I left it at home but before this run I remembered I have a flipbelt. so I had a good place for mobile and keys.
The pace was not so bad.
Thought it would be colder so I actually put on a fleece, I survived but could have been without it too but did not get too warm.
Distance: 3.32 miles (5.34K), time: 33.05.5 min, average pace: 6.11 min/k, max pace: 4.57 min/k, cadence: 176, VO2 Max: 27 ml/kg/min
#11 – 50 runs in 100 days – Hardcore edition
#118 – 100 Days Of Miles Challenge
I took some time off from running after the race last weekend and when I was planning my running this weekend I realized that I had not done any forefoot running in a while.
Since the cadence did not get registered during the race last weekend it was an idea to do forefoot running to see if it was just a temporary issue and also work on my forefoot running.
I am still at 20 min forefoot running, since I had not done it in a while it would be 20 min I would do this afternoon.
Earlier today it had been grey and rainy but then the sun showed itself, the temperature was 15oC (59F), perfect.
Decided to use my regular running shoes and run around the neighbor hood on the bike paths.
Sometimes I am wondering what people think of me when I run around on my fore feet. I am not sure how it looked like.
Great colors on the trees and the leaves on the ground, it was magic running surrounded by all the Fall colors.
I who was sceptic in the beginning about forefoot running might end up bying barefoot shoes later this Spring.
Distance: 2.04 miles (3.28K), time: 20.04.5 min, average pace: 6.07 min/k, max pace: 5.13 min/k, cadence: 190, VO2 Max: 27 ml/kg/min
