Yesterday’s run was tough due to the heat, I struggled but did not cut the distance.
On the weather report it looked like today would be as warm but I was determined to run the distance that I had decided. Tonite I increased the distance to 10K.
At work in the afternoon I saw that it looked like it was breezier so I might survive.
I decided to wear my running skirt again, linnen this time, water belt and flipbelt.
Temperature: 24oC (75.2F)
My legs decided the pace from the beginning.
It was much breezier but I still had to wet my hair and drink water during my run.
Major improvement today, I ran the first 4K in a 6.30 min/k pace, longest so far, then came an upwind and I slowed down but continued to have from time to time a 6.30 min/k pace.
After around 6K I was forced to walk due to the heat but decided it would be a short walking distance.
I also had to walk prior to that, not because of the heat but it was difficult to get the mobile back into the flipbelt after I had taken some pictures. The flipbelt is great just as long as you have things in there but do not have to bring things out. The waterbelt is over the flipbelt and the flipbelt is turned with the holes towards my body.
There were a couple of more times that I had to walk, some issue with my right knee also.
When it was approximately 2K left I decided that now you are running all the way home and I did.
Even if I had this 6.30 min/k pace and I was breathless, it felt more like the breathless I feel if I am heavier and not due to the breathlessness that I felt in the beginning.it
This was my fastest run so far 🙂
I really hope it will soon feel more normal.
Tomorrow I will test myself on the trails again. I want to know where I stand, I will get myself to one of my favorite trail places and try the green marker. There are two really tough hills but I am looking forward to it a lot.
#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.
Tonite it was time for hilly training on St Hills. On my working plan it was 60 min hilly training.
Decided to wear t-shirt, shorts, flipbelt and waterbelt.
Started my run and was breathless, temperature 19oC (66.2F), tried to remove my t-shirt under the water belt but still felt breathless.
During the first lap I had to remove my t-shirt so I could breath but it was still warm, wet my hair, then some breeze came.
During my second lap I ran into a knee issue, right knee. So I had to stop and did some walking and then I had to stop and walk later on the same lap.
This evening it was some groups of freesbee golfers but they let me pass before they throw their freesbee but I almost got run over by some MB (mountain bikers)
Since it was a bit warm and it was planned a 60 min hilly run I decided for 3 laps, during the third lap just before the ”Killer Hill” (=Mördarbacken) it just stopped and I had to walk up that hill.
Then it was time to head home.
This is how I felt after this run
But I finished this challenge finally, very much due to the cold I ran into in March and have not run any longer races and have had more run time
Distance: 10.46K, time: 1.22.35.7 h, average heart rate: 148, average pace: 7.53 min/k, max pace: 5.57 min/k, cadence: 160, VO2 Max: 29 ml/kg/min
It was a while ago since I ran at lunch time but today it was time again.
Part of the run I am doing some dangerous running since they are driving trucks and steamrollers at that area 🙂
Good pace at the beginning but at the end the water belt made me getting warm and I got breathless and had to remove the t-shirt under the water belt and have it over the water belt.
Distance: 3.18K, time: 19.14.4 min, average heart rate: 149, average pace: 6.03 min/k, max pace: 5.33 min/k, cadence: 178, VO2 Max: 29 ml/kg/min
#44 – Transport to St Hans hills
#45 – Hilly intervals
#46 – Transport back to home
Tonite it was time again for hilly intervals and I would go from 5 to 7.
Was prepared that it would be tougher since I had a tougher trail run this weekend on Kullaberg.
Always interesting to study how the transport to and from those hilly intervals goes. Always expect it to go slower on my way home, last time it was the opposite, I had a faster run back.
So warm which meant shorts, linnen, mandatory water belt.
Felt that it was a bit heavier running to those hilly intervals.
Was getting ready for the first interval, started running and when I got to the steeper part I saw that the handballs girls once again had their training on St Hans hills and of course they would do intervals at the steepest part, we just had to get along. I understand why they are there and I start at the bottom :-
On my first interval I passed a girl who was rod exercising, a very good exercise that I have to participate at this Fall. I have seen her somewhere and we talked and it was actually at the skiwalking / runningwithwalking poles exercise we had seen each other.
Always tough at the top when I have really heavy breathing and have to catch my breath til I can run back down and get ready for the next interval.
So when I am at around 140 I run back to the start and wait til I get down to 125 in heart beat before the next interval.
It is hate love when it comes to intervals, I know how much it gives but it is brutal, worse with hilly intervals then pulse based and I keep doing this 🙂
Second interval felt heavy as well, poor guy at the top who read a book and then I came and was totally beat at the top.
It felt that I had one interval in the middle where I was a bit faster but after that I was back to the heavy intervals again.
The last interval was for sure the slowest.
The plan this Fall is do more hilly training, every other week on Wednesdays, hilly intervals and then every other week hilly training, hope that this will strengthen my legs a lot so I can manage to run with good pace on my second lap at the race in November.
Then it was time to head home finally
Distance: 6.70K, time: 54.23.7 min, average heart rate: 146, average pace: 8.07 min/k, max pace: 4.31 min/k, cadence: 160, VO2 Max: 31 ml/kg/min
The original plan was to get to the gym tonite after work but since I injured my right inner hand, nothing is broken, but is sore below my thumb.
So I changed my mind, decided to get out on a run already tonite and try the gym tomorrow.
It felt that I had tired legs after the weekend’s trail run (as expected), pace around 6.35 min/k.
Nice weather but on my latest run I have been forced to walk because of my right calf that get a bit upset, and it got a bit upset tonite too and then I also had issues with my right knee so some walking,
Ran my 10K route backwards, equals starting with the end first and then ending with the start. Good for your brain.
Distance: 9.70K, time: 1.14.08 h, average heart rate: 127, average pace: 7.39 min/k, max pace: 5.45 min/k, cadence: 152, VO2 Max: 25 ml/kg/min
So it is hilly training on Wednesdays and after work it was regular hilly running on St Hans hills.
Warmer so shorts and linnen, mandatory waterbelt.
The first lap was just fine, a bit warm but shadow at some parts. Ran up all the hills.
A lot of freesbee golfers was also there.
At the end of the second lap I ran into an issue with my right knee so I was forced to walk for a little while. But started running towards the end and started on my third lap.
Same thing happened at the end of the third lap so some walking again but also started running towards the end.
The last lap is always the best because u know that every hill is the last one. Was forced to do some walking also at the end.
Need to get a faster pace but when I get lighter I am sure it will work out and more hillier training from now on.
Distance: 12.85K, time: 1.49.05.6 h, average heart rate: 143, average pace: 8.29 min/k,
max pace: 5.58 min/k, cadence: 158, VO2 Max: 28 ml/kg/min
#36 – Transport to St Hans hills
#37 – Hilly intervals
#38 – Transport back to home
The original plan was to do pulse based intervals but since my pulse belt was not my friend yesterday (did not want to be found or paired) I decided that if my pulse belt did not want to be my friend I would do hilly intervals.
Turned out to be train chaos on my way home from work and made a decision that I would do hilly intervals independently if the pulse belt would be my friend or not.
Warm so I decided to wear shorts and linnen, mandatory waterbelt with 2 water bottles and my flip belt, regular running shoes.
Decided to divide the running in three runs to see if the transport before and after would differ much and see how the hilly intervals went.
Ran up to St Hans hills, and then got ready for those hilly intervals.
First interval was tough, heavy breathing at the top, the hill is approximately 500 m. Stayed on the top til my breathing was more normal. I was wonder how the couple who had a good time up there felt when I came up and was walking around breathing heavily 🙂 Not a good place to choose when a lot of runners do hilly training on this particular hill.
Then down again, I planned to stay at the start til I got down to 118 (heart rate) but when I got to 125 I felt fine.
Did my second interval which also was tough, saw that a group of girls had training at the top and was wondering if they were soccer girls. One of them even got a ride to the beginning of the top hill and she is a athlete?
Heavy breathing again at the top and when the breathing felt better I ran down to the start and waited til around 125.
The third interval did not feel as tough as the first two.
The fourth did not feel as bad either and when I got to the start those girls was passing me, I cheered one one, felt she needed it, some girls started walking and I could not help my self, do not cheat, they thanked me I pepped them, I asked them if they were soccer girls but there were handball girls and I said why are you walking, you run in your sport.
So on my fifth interval I had to show them I was a runner so I pushed it and that was the worse one.
Hilly intervals or intervals based on pace are the worst but I do it. I really need a lot more hilly training this year since I am going to run the ”Double Death” in November
Distance: 2 x 22 km = 44 km
Altimeter: approximately 2000 m
Then it was time to head home
On my way home I passed a mom and her daugther who had down’s syndrome and she was so glad walking at the side of her wheel chair and when she saw me she waved and clapped her hands and gave me high five, that made my evening, such cheerful child.
Transport to St Hans hills – Distance: 1.64K, time: 10.47.8 min, average heart rate: 141, average pace: 6.33 min/k, max pace: 5.57 min/k
Transport from St Hans hills – Distance: 1.65K, time: 10.44.6 min, average heart rate: 154, average pace: 6.29 min/k, max pace: 5.34 min/k
Hilly intervals – Distance: 4.74K, time: 42.49.6 min, average heart rate: 147, average pace: 9.02 min/k, max pace: 4.25 min/k, cadence: 164, VO2 Max: 32 ml/kg/min
Was suppose to run yesterday but it took a bit longer running an errand after work so I decided to run that run tonite after work.
Nice weather this week and it suppose to get better, hope it won’t be too warm this weekend when I will do my trail run.
My pulse belt was not my friend, tried to fix it but no success.
Was a bit breathless but not too bad.
Had decided that I would try to run without walking and see what happens when you just decide to do that. Another mile stone today, did not walk at all
I also ran this run backwards = started with the end first and finished with the start last, good for my brain, did not do any detour this time 🙂
Distance: 9.82K, time: 1.02.17.3, average pace: 6.20 min/k, max pace: 5.13 min/k
When I walked home from the train station it was stuffy and I wanted to get out for a run as soon as possible. It could be stuffe because it was suppose to rain and could also be thunder.
So I put on linnen, shorts, flipbelt, waterbelt with two water bottles.
I also would follow the route and see if I would have not following the route correctly last time. Since my pulse watch has shown earlier 12.5K but I had followed the route as is.
I decided I would have the same goal tonite as this weekend, run 5K, walk 500m, run 5K, walk 500m.
It did not felt as heavy today as Monday when I ran my 3K run.
At the end of the run I even increased the pace, felt very good.
Did not start to rain either.
Distance: 12.28K, time: 1.26.22.8 h, average heart rate: 140, average pace: 7.02 min/k, max pace: 4.25K, cadence: 168, VO2 Max: 27 ml/kg/min
