Etikettarkiv: tough

10.49K Hilly Run

#20 – 50 Runs in 100 days – Spring edition

Original plan was to run on the hills Wednesday after work but it was raining and I am not interested in getting another cold again. So Wednesday I went to the gym instead. So then if the weather would have been better yesterday I would have run yesterday but it was grey when I got back from work and did the grocery shopping that I do this evening yesterday and today the sun was out during the day and I felt what a great day for a hilly run after work 🙂

Temperature: 14oC (57F) so long sleeve, leopard tights, compression socks, flip belt and two bottles of water.

The running to St Hans hills was tough, heavy breathing. I had decided that I would do 4 laps, decide during the third lap if it would be a fourth, so far I have run two laps and next week will be St Hans Extreme which is 4 laps.

So the hilly run started, upwind even during the running to the hills but it was also tough upwind at the beginning on the hills, ran up the ”killing hill” (=mördarbacken) and ”down hill” hill (=slalombacken) but on the short hill to the top my legs just gave up and I had to walk part of it, that has not happened before and then it happened again on the circle hill and then up the grove (=skogsdungen). I made a decision that if I had to walk up those hills again I would try to run longer each time.

During the second lap I knew that it would not be a fourth lap.

I ran a bit longer on those hills that I had to walk on.

Once again I was just below getting respiratory distress.

This was a very BRUTAL run but I just had to do those 3 or 4 laps to see in what shape I am in and let me tell you that this year I do not expect any top result but I am stubborn enough and am enough bullheaded.

I have gained around 10 kg and that affect my running and if I am honest I do not enjoy the running at the moment because it is so tough but lay on the couch will not make it any better. Every run will make me lighter and later on I will be lighter and will enjoy the running much more.

The big goal is to loose 11 kg and some people near me laugh when I say that but they do not understand how much 10 kg affects your training and they do not see those extra 10 kg.

Maybe not the best idea to run a hilly run the day before I will do a 20K hilly run at Frostavallen but once in a while it is good to run with tired legs because that is what you have to do during ultra races.

Distance: 10.49K, time: 1.21.20.42 h, average heart rate: 153, average pace: 7.41 min/k, max pace: 5.46 min/k, cadence: 164, VO2 Max: 30 ml/kg/min

Pulse Based Interval Training

#15 – 50 Runs in 100 days – Spring edition

The original plan this evening was to run with a running friend on St Hans but she got a sore throat and cancelled.

First I decided that I would run 3 laps on St Hans but then I thought that intervals would be better.

Big mistake to choose intervals.

I think my pulse watch is mad with me because I have not run in a while.

Saturday the pulse watch was happy but this evening the watch was in a very bad mood, really tested my patience.

First it hang and I had to go back to my home and wait for it to let loose, did not want to do a 5 finger reset.

Got back out and realized that the pulse belt was inside, took it off while I was waiting for it let loose.

Back in again and out and used my training program but twice it just shut down so then I decided to just use the hilly interval mood.

Realized it was windy and on the first interval the upwind hit me hard, oh in the beginning it was like running through tar. Long time ago I was that beat after the first interval so I walked for approximately 2 min, second interval I got close to 160.

2 min walk

Third interval at the end I got way above my threshold pulse which is 160, you are going to stay under your threshold pulse during the intervals, I try to stay around 157.

2 min walk and now I just wanted it to be over.

It felt that I was running on max on every interval even if I was sometimes around 150-153.

Finally the cool down where I walked first for a short moment and then ran the last part.

Gosh I am still beat 🙂

Distance: Approximately 12K (did not get all the distance registered), time: 1.13:52h, average heart rate: 146, average pace: 7.09 min/k, max pace: 5.23 min/k, cadence: 160, VO2 Max: 29 ml/kg/min

HIT

#12 – 50 Runs in 100 days – Spring edition

Tonite it was time again for HIT.

Today we had another instructor who was more visible during warmup 🙂

Started with warmup when we ran around the room and did different exercises

10kg kettlebells today, there were no 8kg left so a new challenge and interesting to see how I would handle 2 extra kg’s.

Started with
Kettlebells swings
Step over stepup board
Twists

Kettlebells above your head
Triceps
Jumped over stepup board from side to side and touching the hand on the stepup board between

Person jumps (=jämfotahopp) over stepup board
Low squats with kettlebells
Fast feet
Stood across stepup board, jumped on it and high jump before hit the ground

15 reverse burpees
15 mountain climbers
15 Lunges with kettlebells
10 Reverse burpees
10 Mountain climbers
10 Lunges with kettlebells
5 Reverse burpees
5 Mountain climbers
5 Lunges with kettlebells

The last set consisted of

Folding knife (=Fällkniven) situps
Skiing either regular och lower
Burpees
Burpees

Pushups were also part of a set

Not so heavy as last time, with that said, it was still tough but a little more fit which felt great, it is starting to happening things in the right direction.

HIT

#5 – 50 Runs in 100 days – Spring edition

The night before I returned home from vacation I got a cold and had to take timeout from training last week. Waited one extra day. The plan yesterday was to run but didn’t want to run into another cold.

I didn’t cough this morning and had not coughed that much so I decided I would test HIT this evening. Have been away one time and had not been exercising for a week due to a cold

When I biked to the sport center it was snowing but it felt it wouldn’t stay.

Started with warmup and oh boy did I feel I have had a cold? Yes. Breathless much earlier.

Then HIT started.

The exercises we did tonite that I remembered are the one below

Jumping rope
kettlebells swing
kettlebell biceps

Touching toe
Running up on stepboard

triceps
kettlebell across stepboard low

Reverse burpee 10 times
kettlebell over your head 10 times
pushups 10 times
for 4 min

Mountain climbers
10, 20, 30, 40, 30, 20, 10, 15s rest between

Even if I was not on top today I did my best. It was nice being back.

Unknown distance, ran around the room during warmup.

4.75K Morning Run

#4 – 50 Runs in 100 days – Spring edition

This morning I ran my last run in this beatiful country before it is time to head home in a couple of days. I have enjoyed my morning runs.

I decided to run a longer run, beginning the same, up these stairs again

And then heading to the little beach on the other side

After the beach I run around another souvenir boutique area where there are a lot of flamingos but so far they have not wanted to be on my blog or FB, tried to catch them today, this is how good it gets.

Saw the first three runners and said morning to them and continued my run back to the resort, even if it was not that cold, it was a heavy runninng this morning. Had heavy breathing, even had a breeze once in a while.

Ran over to the other hotel and today a lot of runners were out as well. Said hi to them even if once again not all of them was that cheerful.

Even if it was heavy running I decided I would stick with the plan to run longer and ran back to the little beach instead of directly home

I even wet my hair which first the first time I did this here 🙂

When I started the run another cruise boat was heading towards the harbour.

And up the stairs from the other side, it was a crowd standing on this path taking pictures of the cruise boat

It was nice seeing a beautiful sunset on my way home

My pulse belt was not my friend this morning so little less result.

Distance: 4.75K, time: 32.36.9 min, average pace: 6.51 min/k, max pace: 5.14 min/k, cadence: 174

HIT

#17 – 50 runs in 100 days – Winter edition

Tonite it was time again for HIT – high intensity working in intervals.

Monday I had a challenge where I from my wall had added a 6-pack challenge and 1 like got me 1 situp and 1 comment got me 5 situps. I put it up Sunday and got a total of 161 situps. Then I ended up getting myself into a plank challenge where I got myself 3 min.

The first challenge was part of a second challenge where I had to double that and ended doing 322 situps. Let me tell u that I have ache now in my core muscles, hard time coughing. So tonite would be interesting since I suspected it would be situps included.

New instructor.

Started with warmup running around the room doing different exercises and then it was time for HIT.

I have tried to remember everything

Started with deep squats over the step up board and then stood with both feet across the step up board and then jumped up with one foot, down again and jumped on the other foot.
Think that we did it 4 times

Then we did 6 exercises just once and I do not remember all of them but it was:

swing with the kettle bell
Squats with kettle bell and then straight up over your head
Squats then kicking with left foot, squats and then kicking with right foot with kettle bell
Twist situps where I did it in boat position
?
Biceps with kettle bell

Then you were on your knees and then one foot up with kettle bell
Then moved forward between step up board and then bent your legs and touched the ground, moved back and did one pushup

10 regular situps
10 situps with kettle bell on step up board and then stood up
10 biceps exercise on step up board
Were suppose to then do them 8, 6, 4, 2
This was done for 3 min but I did 10 all the time. I guess I did not listen

Fast steps on the step up board
Pushup on the step up board where you brough down your hands at the sides one at a time and back again

This is what I remember.

Like this since it also changes everytime, it is not the same. Today it was tougher in that sense that it a lot of coordination so it was more intense last time but it was still tough and very sweaty and breathless.

HIT

#11 – 50 runs in 100 days – Winter edition

I have a goal for year 2017 and that is to loose the extra pounds that I have gained during 2016, started with commuting to Älmhult where I have to cut back on my training and some other changes that will need some adjustments next year.

For my running I need to go the gym and have decided that I every other week will do an alternative gym training with high intensity that still gives strength. So far I have tried Functional Moves, BodyPump, Toughest and tonite I decided to test

HIT (HIGH INTENSITY TRAINING)
The setup may vary from class to class, but the basic concept will always be the same. We begin with 5-10 minutes of simple yet dynamic warm-up, followed by a number of exercises performed for a maximum of 20-45 seconds per exercise with ”active rest” between exercises, ending with cool-down and stretch. HIT classes are either 30 or 45 minutes long. We occassionally use kettlebells, steps, weight bars, medicine balls, TRX, etc. The aim of HIT is to increase endurance in strength and conditioning, agility, explosiveness and quickness. A fast-paced workout that is suitable for most people!

I love physical training and consider myself tough and do not give up easily

So I got into the room and saw that some people got one step up board and a kettlebell and thought that it might be a good idea to collect these items.

So HIT started, we started with warmup running around the room, there were even some of the judo exercises we do for warm up 🙂

After that it was 4 set

First set consisted of the following:

Swing with a kettlebell
Squats with kettlebell where you did a squat and then took the kettlebell straight up over your head
Situps on the step up board where you took up your feet from the ground and moved the kettlebell from side to side
Up on the step up board and down low on the other side and back up and then down low on the other side
Biceps on one side
Fast feet up the step up board
Biceps on the other side
Reversed burpee
Did these in a circle and was repeated 3 times

After this set I was breathless but got back on track between the next set

Second set consisted of the following

Normal situp and then took the kettlebell straight up above your head
Squat and then the kettlebell straight up above your head
Jumped with your left leg to the left and then the right foot behind the left and then jumped with your right leg to the right and then the left foot behind the right foot
This was done once

After this set I was also breathless but got back on track between the next set

Third set consisted of the following

5 pushups where you moved your hands to the side on the down level
10 squats with wide legs and back to the middle where you moved your arms with the sqaut so arms to the side when you had wide legs and then into the middel when you got back to the middle
20 mountainclimbers
Repeated these 8 times

This set literally killed me, I was so exhausted afterwards that it was unbelievable

Fourth set consisted of the following

Burpees where you were suppose to jump over the step up board between every burpee but I just did burpees and it was enough for me
Repeated these 8 times

Oh my gosh, it was a long time ago I was THIS TIRED after an exercise

Definately something I will do again

Now I have started to feel ache in my calves, back thighs and am exhausted

And now I am going to hang out myself to be able to get serious about loosing the extra pounds that I have gained so here is the truth at this point

I have some job to do.

26K Trail Run

#18 – 50 runs in 100 days – Keep Running edition

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

9.20 Hilly Run

#45 – 50 runs in 100 days – Just run edition

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

Gabby's Challenges

Challenges that I am participating in