So today it was time for the traditional 10 laps on St Hans Hills, last long distance before Lidingöloppet Sep 24th, a 30K trail race.
I wore shorts, t-shirt, pink compression socks, water belt with only water and and flipbelt.
It was perfect weather today. The sun was out from time to time but it was cloudy.
One lap is 2.5K.
Today there were 3 freesbee golfer groups, some bikers, some other runners, dog walkers and a bunch of horses.
In the beginning when I was running up to the grove there was a group of freesbee golfers that just had made rash so I had to stand and jog on the same place but then they were polite and let me through 🙂
So the first 5 laps felt like normal and on lap 6 and 7 I started to feel tired in my back thighs and ran into a knee issue on lap 7 that forced me to walk for a moment.
On lap 8 it started to feel a bit heavier and had to walk on the ”killer” hill (mördarbacken) so it felt like lap 9 would be brutal and was thinking that I would maybe not run lap 10 and I was so right, lap 9 was awful, I had to walk up on most hills, tried to run between but had to walk after a short moment.
I walked all the way home
Distance: 26K, time: 3:48.32h, average heart rate: 149, average pace: 8.48 min/k, max pace: 5.45 min/k, cadence: 156, VO2 Max: 36 ml/kg/min
The plan today was to run 5 laps on St Hans hills and hoped that I would have a better run than last week when I was up on those hills.
Temperature: 19.7oC (64.5F)
Decided to wear shorts and t-shirt, flipbelt and waterbelt.
Last week the first two laps I was suffering bad and then I cut the distance, today I had a so much better run. I thought about that after 2 laps that it was such a joy to run those first two laps. Made a plan during the run that every other lap I would run the ”mördarvariant” (= killing hill variation), starting with the regular killing hill but then I ended up running the first and last lap on the regular killing hill and lap 2-4 on the killing hill variation.
The pace was ok, I have been faster but compared to last week I was happy.
There some other runners there plus two groups that did some sort of physical training, horses, some frisbee golfers but we didn’t bounce into each other 🙂
The weather was perfect, a good breeze, I had to wet my hair a couple of times and drank some water from time from time.
On the fourth lap I started to feel tired in my right hip and hoped that I wouldn’t be forced to walk but the pain went away.
I had to stop a couple of times to take up some of the water bottles that flew away, realized on the way home, if I put the waterbelt around my upper hips the bottles was sitting so much better. I am going to try to remember that next time 🙂
Distance: 16.07K, time: 2.04.17h, average heart rate: 147, average pace: 7.43 min/k, max pace: 5.57 min/k, cadence: 172, VO2 Max: 28 ml/kg/min
So today’s run was the last run in this challenge, I almost made it.
The plan today was to run 4 laps on St Hans hills, first lap in the right direction, second turn around and continue from the end, third lap in the right direction and the last lap turn around and continue from the end.
Brought my water belt with me. To St Hans hills I was ok but when I started running on those hills it was tough, heavy legs, heavy me, Heavy breathing. It was a long time ago since I this really bad run.
I had to cut the distance short this time too but I did not start walking 🙂 The last part I ran on flat ground and the pace was slow.
Distance: 9.20K, time: 1.06.27.3 h, average heart rate: 156, average pace: 7.13 min/k, max pace: 5.34 min/k, cadence: 172, VO2 Max: 33 ml/kg/min
Tonite I had decided that I would run on St Hans hills. It is time to start preparing for Lidingöloppet end of September and Kullamannen beginning of November.
It was a while since I had been running on St Hans hills.
The temperature showed 26oC (78.8F) but it was windy so I decided to wear shorts, t-shirt, compression socks. flipbelt, no water. Turned out to be perfect weather, not too cold, breeze.
Decided to run the regular route on St Hans Extreme and also the half moon that has not existed for a while, they did drainage work and the half moon was just a big mound that you couldn’t run on.
It was nice being back, felt that I had a good pace up the hills and down the hills.
Totally had forgotten about the frisbee golf players, two teams were there and during the run another team showed up, hoped that we would not bump into each other, we kept a distance in the beginning but then I heard one team in the grove and did use the word Fore to get noticed. They behaved and I was on my watch to not get hit by a frisbee.
I guess being frustrated, longing for St Hans hills and perfect weather was a good match, no screaming today 🙂 but pictured what have put me in a shitty mood in front of me up the hills 🙂
Distance: 13.02K, time: 1.31.50.4h, average heart rate: 154, average pace: 7.03 min/k, max pace: 5.39 min/k, cadence: 172 (thought it would be a bit better), VO2 Max: 29 ml/kg/min
The plan was to run up to St hans hills and do 2 laps and then continue to the ”Bull hills”
Yesterday evening it rained a lot so I expected that it would be wet and gooey
Temperature: 5oC (41F)
When I started the run this was what I saw
Into the fog 🙂
What I was not prepared for today was the ice.
Most of St Hans hills was icy so I tried to run on the sides to avoid the ice and not get injured but there were parts where there were just ice so the combination today was running, mincing little steps and skating (bambi on ice). I was surprised I did not fall earlier but at the end of lap 1 I fell but did not get injured and I had already decided that I wouldn’t risk running another lap.
So then I had decided that I would run to the bull hills, I and Eva have talked about running there but for me it had not happened yet.
So during my run over there I first had to find 2.5K extra distance since I did not run one more lap on St Hans hills. It worked out because some bike paths were really icy so I found alternative parts so I got to see other parts of my hometown today and then all of a sudden the bull hills were there
I ran around there and it was an interesting place
It was a bit eerie running around here in the fog
Now it was very foggy and icy but I plan to run here again later in the spring and summer.
So it was an interesting run where I could run most of the run but I also had to walk part of it because it was too icy.
Distance: 12.21K, time: 1.36.56.9 h, average heart rate: 135, average pace: 7.56 min/k, max pace: 5.33 min/k, cadence: 174, VO2 Max: 26 ml/kg/min
This morning it was time to run a distance run (distanspass). I wanted it to be hilly.
Temperature: -2oC (28F), sunny and blue sky 🙂
When I woke up this morning it had snowed. It did not look like I needed metal studs so I decided I would wear my Altra Lone Peak 2.0. I have not run with these on snow yet so it would be a test as well. It looked a bit slippery so it was not about speed today.
What a great day, even if it was cold it was not raw cold.
When I came to St Hans hills I realized that I was the first runner after the snow fall so no trace of running shoes just snow.
There were some icier parts but if I took it easy it was just fine running with my Altra Lone Peak on the snow but I avoided the icier part.
I love to hear the crack sound when I run on the snow.
After two laps on St Hans hills I ran a flat part and got back to St Hans hills. It was also a test how it would be to run with my Altra Lone Peak on longer asphalt parts and dirt roads during the flat part but it worked just fine.
I met some under happy runners who said hello.
Then it was 2 laps again on St Hans hills.
I was glad that I decided to run during the day when the sun was out and the blue sky and it glitters in the snow. Looked so nice.
Distance; 22.76K, time: 2.39.10 h, average heart rate: 141, average pace: 6.59 min/k, max pace: 5.12 min/k, cadence: 176, VO2 Max: 27 ml/kg/min
#27 – 50 runs in 100 days – Hardcore edition
#134 – 100 Days Of Miles Challenge
I thought it would be great to head out for another run Christmas Day. Decided that I was going to run around St Hans hills, I was thinking that I might do intervals but thought it would be too wet. So 3-4 laps on St Hans hills and then I could not decide if I would use my Fellraiser or Altra Lonepeak. Realized that I had not been running on St Hans hills with my Altra Lonepeak when it is really gooey so Altra Lonepeak 2.0 was the choice.
Temperature 8oC (46F)
Decided to run on the original route (SHE) and start at the half moon, at the bottom, and go from there.
I saw some other runners and met one biker who was biking on the route.
There was one hill in particular that was the worst one, a lot of cord groove (=slirspår) so it was tough running up the hill without sliding down. At the circle hill I have an alternative route to avoid falling in the goo.
Felt that I had a good pace and was getting up the hills faster which felt really great.
There has been a discussion in my running group how u best wash your dirty running shoes and someone said that something that cleans your running shoes is doing trail running during the Fall and Winter. I am not sure that did the trick today.
Maybe because I was avoiding puddles 🙂
Great weather, sunny, blue sky and had a great time running up those hills.
Best time today, still have a hard time accepting that I am not a slow runner anymore
Distance: 7.92 miles (12.75K), time: 1.29.53 h, average pace: 7.03 min/k, max pace: 5.23 min/k, average heart rate: 147, cadence: 174, VO2 Max: 29 ml/kg/min
#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
#46 – 50 runs in 100 days summer edition
#103 – 100 Days Of Miles Challenge
Finally it was time to pack for Lidingöloppet.
It looked like it was going to be around 15oC (59oC). I decided I would pack my shorts, long compression tights, CKR t-shirt, long sleeve shirt, compression socks, regular socks, gloves and hat. Black garbage bag is good to bring just in case it might be colder and have it over my running clothes when I am waiting in my starting group.
This year I took the night train from Lund 22.49 Friday night up to Stockholm. Chose the lux alternative where I have my own room and with a toilet. Not so crowded and breakfast were included. This year I did not wake up with cramp 🙂
I had breakfast at Royal Viking hotel not far from the train station. For breakfast I had coffee, bread with cold cuts, juice, fruit and pancakes with jam, there was no whipped cream.
At 9.00 I took the train to Ropsten where they have free buses that take us to Lidingövallen. Last year it was not so crowded but this year it was a bit more crowded at Ropsten.
Got to Lidingövallen and first I got my bib and cover bag.
Then I put my number stickers on my cover bag and my back pack. I decided to put on a long sleeve shirt under my t-shirt because it looked a bit cold. Temperature around 11oC (52F) and was hoping it would get warmer during the morning. I took this picture and published it on FB.
Then it was time for the mandatory group picture. It turned out only 3 of us had time for the mandatory group picture.
On the train I had put liniment on both my hips and right knee. I went to the bag handing in place and left my back pack there so it would be transported to the finish line. It is worth paying 40 SEK for that service.
Finally I walked to the start which is a couple of k’s from Lidingövallen. Last year I had forgotten it take some time to get to the start, so I walked there earlier this year. Had time to get into the woods and then warm up and stretch before it was time to get in to my starting group.
Get rid of my cover bag, did some fast streching and got ready for ”Friskis och Svettis” warm up. This year I was not sure if it could be a new PB once again or not but it is not important. I love this race and if I get a new PB then I do and if I don’t I just don’t. The negative si the clogging.
So then my starting group started the race at 13.20.
The first k was very slow as expected. But then I started to get a good pace.
My time at 10K was 1.04.47 h, about the same time as last year.
During this race you have to run smart, it is a lot of people running and narrow paths. When it was steep hills down hills I was picturing Emelie Forsberg in front of me and just rushed. It is an incredible feeling.
At the fuel stations I was drinking sports drink and when they served bananas I grabbed a half.
At 15K I had 1.36.51, about the same time as last year. The countdown started. Had been running half the race now.
At around 20K I had tired legs and I was hoping it would not lead to cramp. Got more tired in my right calf
At the fuel station around 20K they serve lukewarm blueberry soup which is so good to drink.
At 25K the famous Abborebacken (Abborre hill) is coming, I always walk up this hill fast and then you have another hill. My time here was 2.44.23 h. 2 minutes slower than last year.
Somewhere during the run, at the end another Coach K Runners passed me and said hi.
It is interesting how long the last couple of k’s feel at the end. The 28K sign came and then the 29K sign came and then I saw the finish line and my pulse watch showed 3.15.
Even if ran 2 minutes slower than last year I was very proud of myself.
Total time: 3.15.06 h, average speed: 6.25 min/k using Suunto Ambit3 Peak
This year I decided I wouldn’t stand in line for the free bus but instead go with the regular bus and it felt it went faster.
Distance: 18.86 miles (30.37K), time: 3.15.06h (finish time from Lidingöloppet), average pace: 6.25 min/k, max pace: 3.58 min/k, cadence: 178, VO2 Max: 32 ml/kg/min 🙂
