Etikettarkiv: warm

Pulse Based Interval Training

#26 – 50 Runs in 100 days – Spring edition

Tonite it was time again for pulse based interval training.

Always interesting to do these some days after a trail run, last week consisted of a tough hilly race Thursday and then a trail run Saturday.

It was also warm so linnen, shorts, flipbelt and 2 water bottles.

Hoping that my pulse watch would be with me today, last time it was not my friend at all but afterwards I did force firmware update.

So off I went on a 2K warmup, an interesting thing happened, got above my threshold pulse for the first time and I was thinking how would the intervals be.

First interval always feel the longest and also I got up to around 150 and it felt like I was on max 🙂 but after half the interval I finally got up to around 157. 2K

Then since it was warm I decided to walk those 2 min between and drink some water.

Second interval I got to 155 pretty fast but I do not know what happened, all of a sudden I did not trust my pulse watch, it showed 6K and then I knew that I have to wait for the beep but like I said did not trust my pulse watch and started walking and then came the beep.

2 min rest when I walked and drank some water.

Third interval I got up to around 155 but also felt very long but decided to trust the pulse watch and finally I heard the beep. During this interval I always can see the end.

2 min rest when I walked and took some lovely pictures.

Then finally the fourth interval that also for some reason felt very long, got up to around 155 first and then 157.

I walked first during the 1K cool down but then I ran the last part.

Even if it was tough today as long as I do not get above 160 I am happy, even if I have a hard time getting to 157 sometimes it is better then being very close to 160 and then go above.

Distance: 11.53K, time: 1.17.59.4 h, average heart rate: 147, average pace: 6.45 min/k, max pace: 3.56 min/k (during warmup), 5.23 min/k (during intervals), cadence: 166, VO2 Max: 26 ml/kg/min

16.28K Trail Run

#24 – 16.28K trail run
#25 – 4.33K, transport to the train station

Decided last week that I would do a rerun of last week’s trail run, cannot increase the distance to soon in a short time, needs to go slowly to get back in shape.

The goal for today was to run up some of the hills that I walked up last week.

Temperature: 20oC (68F) so shorts, t-shirt and compression socks.

Decided also to sleep in and not have to sit and wait 1h in Höör for the first bus out to Frostavallen.

Was not sure if I had made the right decision with shorts and t-shirt but would found out soon on the trail run if it was right or not.

So I started my trail run which today also would be green/old black

I ran up the first hill that I have walked on last week and it felt great just to do it but I also felt heavy breathing and I just had to take that t-shirt off and run in the sports bra even if I am not a runner who runs in a sports bra and oh man how it felt after the t-shirt was off.

Even if the running felt much better than last week the heat was killing me today so I had to walk more.

I did not meet any other runners, I believe that a lot are running Göteborgsvarvet, a half marathon in Gothenburg but it was nice running and hear the birds singing.

Drank a lot more water but decided not to wet my hair since I believed that I probably would be in a need of drinking more

3 bikers came in the other direction on the old black and we said hi and also some Danish trekkers and a couple who were impressed that I was out running but I told them it was warm.

The last dirt road felt very long and I was not able to run up on any of those hillier parts.

This is a special place, here is the third fuel station at the ultra race I run in December. At this point you have 17K left and a lot of the Hektor family is there cheering you on and you can drink coffee and pick up some more energy before you continue on Tjörnarparen.

Today I saw these, there was a bunch of them earlier but these guy was on his own and didn’t mind getting photographed.

And finally it was time for Djuralids hill, the worst hill of them all, I have run up this one once when I had made up my mind in advance but today I walked up that hill

After Djuralids hill you also have this one to conquer

More bikers and the three bikers I met earlier showed up again and we said hallo again, they recognized me 🙂

Even if I ran St Hans Extreme Thursday I was not as tired in my legs as last week and when I got back to Frostavallen I did not have any tired calves either and no hip problem so I could run a longer part before I had to stop and walk to catch my breath.

Think that the gym has started to show progress now when I am back with hip stability and hip strengthening.

Nice to get back to Frostavallen, 5 minutes slower than last week but also warmer so I was satisfied

After the trail run it was time to head back to Höörs train station so the last run was combined run and walk, got in 5 min before the train would leave so I ran a bit longer before I stopped and then had time to buy a ticket.

These came in handy today and I mean the eyeglass. I had problems last week when I was going to buy a ticket, had to ask a 20 year old girl for help and then I realized when I got home that I had these, bought them on Österlen art round (Österlens konstrunda), I actually bought the sheath but had to buy the eyeglass too but did not know what to do with them. They were in my ultra back pack so I could see the different stations when I bought a ticket 🙂

And I was right when I felt lighter during the trail run, it was not my imagination

Lost 1.3 kg (2.87 pounds) this week 🙂 Keep up the good work and I am soon where I was before I got my second cold that lasted for 5 weeks.

Distance: 16.28K, time: 2.22.57 h, average heart rate: 141. average pace: 8.47 min/k, max pace: 5.03 min/k, cadence: 154, VO2 Max: 36 ml/kg/min.

St Hans Extreme 10K

#23 – 50 Runs in 100 days – Spring edition

So tonite it was time for running St Hans Extreme 10K, 4 laps, 48 hills.

I ran 3 laps last week with a lot of upwind and it was tough so I knew what to expect.

Not much time between work and getting to the hills and get the bib.

This year they had a new addition, St Hans Extreme 6h and I passed some of them and some was still running after 3.5 hours and some was walking.

Had linnen, running skirt, short socks and regular running shoes, had not rained in a while.

Was a bit warm but felt the breeze so I decided not to wear a water belt.

Group picture and then see the start of St Hans Extreme light, 5K and pep some ultra runners and then head down to the start.

The race started, first lap was just fine, ran up all hills but then hell started on the second lap, my legs refused to run up some hills so there was some walking and wet my hair.

Fotograf IG @fredrik.eri

Third lap was also walking up some hills but I decided that I would run up the killing hill (=Mördarbacken) and I did, interesting how it goes when you have decided to just do it.

Fotograf IG @fredrik.eri

So great to get on the fourth lap, there I decided on the down hill hill that I would run up the top hill and I did that too. And also the killing hill and then not far was the finishing line.

Fotograf IG @fredrik.eri

I am proud of myself tonite. The original plan was to run Hallandsultran 50K, June 10th but due to two colds I decided that I wouldn’t do it and just decided to run St Hans Extreme, have not prepared for it enough. 5 weeks cold and recently gotten back with training, a bit warm, 77 min was a surprise, it felt much slower in my head.

Fotograf IG @fredrik.eri

There is a race called Himmel, hav, helvete (=Sky, ocean, hell) , a 66K ultra race, 3000 total meters of altitude but today it was here on the hills, Worst St Hans Extreme so far, even 2014 beats it when it was 30oC (86F) but I am glad I ran this race tonite.

Fotograf IG @fredrik.eri

Distance: 10K, time: 77 min, average heart rate: 164, average pace: 8.09 min/k, max pace: 5.52 min/k, cadence: 158, VO2 Max: 32 ml/kg/min

6h Treadmill Battle

#4 – 50 runs in 100 days – Winter edition

4 years ago the running group I belong to – Coach K Runners got challenges by Actic Kista or the Krutgubben (”Powder man”) Jocke to participate in a 6h treadmill battle which means that 12 runners are running each 6 h on the treadmill between 10-16.

Of course we wanted to participate, the first year we got outclassed, the second year we were very close to win and last year we won but this year we lost again.

I decided to participate, me who hate to run on a treadmill, who does that anyway, and then for 6h, am I insane or what?

This training has not been the best, due to a new job beginning end of February, commuting to Älmhult for 3 months, really destroyed my training and other changes (not negative) so I am not in the same shape as last year so it was also to make a decision if I would run Tjörnarparen, an ultra race that I really love.

So yesterday I was getting together most of what I would bring with this morning to Actic Olympen

My goal was to run at last 50K and to be able to do that I had to have an average pace of 7.20 min/k so I decided I would start at 6 min/k and maybe have to reducera the pace during the day and still be able to make it.

First 3h I was just fine, got to 27K but then I ran into some issues that forced me to walk from time to time.

Some said it is easier to run on a treadmill, more gentle ?

It seems to me that just because you run so similar and it is no change in environment it gets tougher, first of all I got very tired at the bottom of my feet and neck and lower back got punished.

More walking during the last 3 hours because of a prosting calf and ache in lower back, the last 1 h and 20 min I ran 700 m with a pace of 6.40 min/k and walked 300 m but for the last 5 min I got extra energy and ran with a pace of 6 min/k.

I was ready to throw in the towel, was very bored at the end, all the good candy was gone, had to drink Red bull, earlier had changed to compression socks because of tired calves.

Distance: 48.5 K, time: 6h, average heart rate: 143, average pace: 7.13 min/k, max pace: 5.57 min/k, VO2 Max: 37 ml/kg/min

Am amazed at myself for managing to run 48.5K, almost 50K.

Now I aching in my front thighs, back thighs, calves, neck, back and other places but proud of myself for pulling this through and also impressed with this incredible gang

We pulled together 491.1K.

3.99K Short Run

#24 – 50 runs in 100 days – Keep Running edition
#25 – 50 runs in 100 days – Keep Running edition

Tonite it was time for a test yoga for runners for Coach K Runners at St Hans Hills

It has been a hectic day at work so I was looking forward to Yoga this evening, I have been having a break over the summer with Yoga when they changed the time to 7.30 am instead of 6 am. It is time to look at the Yoga schedule at the sport center where I exercise.

Another warm day so of course the water belt was mandatory. Decided to run instead of taking the bike, then I could not bring any towel, it works on the grass. Also flip belt.

#24 was a 2.00 K run to St Hans Hills. On my way there I saw two ladies sitting on two garden chairs on the dirt road and thought that they had brought these there. I couldn’t help myself then saying, it looks really cozy sitting there and they could not agree more 🙂

Was a little out of breath when I got there since the last part goes up but I got my breathing down. It was nice seeing some familiar faces like Eva and Helen.

The instructor had tried to find yoga poses that was good for Runners so there were some familiar poses I had done before and some knew. Now I got a name for the brutal one I have done. My feet aches, I believe it is called the frog. And we could try if we wanted the crow which Johanna in my Choir has been in a picture and with my week wrists it is not on option, even if Johanna believes that I could do it. You are sitting in the frog pose and then keep your hands on the ground and lift up your feet.

At one point when we were sitting there some freesbee golfers showed up and they were probably wondering how long we would be there but they disappeared.

St Hans Hills has a lot of different visitors these days 🙂

#25 was a 1.99K transport back to my home

Distance: 2.00K, time: , average heart rate: 156, average pace: 6.05 min/k, max pace: 5.23 min/k, cadence: 180, VO2 Max: 30 ml/kg/min

Distance: 1.99K, time: , average heart rate: 138, average pace: 6.05 min/k, max pace: 5.25 min/k, cadence: 176, VO2 Max: 26 ml/kg/min

9.93K Flat Run

#23 – 50 runs in 100 days – Keep Running edition

It was time for run after work today.

Temperature: 28oC (82.4F)

So running skirt, linnen, water belt and flipbelt

Me, running and heat are not best friends.

Glad that I wore my water belt and could wet my hair from time to time and drink water.

Chose to run this route where I come out in the country, passed a glad female runner and we both said hello.

Even if it was hot and the pace was slower it was nice coming out for a run.

There were some other runners out running, one girl was running real fast but I was not the only one who had problem with the heat.

Second resting week before Lidingöloppet.

Distance: 9.93K, time: 1.03.50.4, average heart rate: 148, average pace: 6.25 min/k, max pace: 5.13 min/k, cadence: 174, VO2 Max: 26 ml/kg/min

3.20K Flat Run

#22 – 50 runs in 100 days – Keep Running edition

Today it was time for my second lunch run and not alone this time, premier running with Another colleague of mine.

Remembered to bring my water belt and Anders was wondering why I was wearing it and I told him you never know and I was glad that I had it because I drank a couple of times and wet my hair.

Here we are running on the horse roads.

During the run we discussed running technique, I was running with shorter steps and Anders was running with longer steps and maybe that was the difference. My cadence was perfect today.

A couple of times I had natural fartlek, I ran on the bike road and Anders started to run on the horse road and I decided I would join him, fell a bit behind and had to join him again and then I dropped a water bottle when I tried to put back my mobile phone in the flip belt and had to run a bit faster to join Anders again.

It was nice getting out during lunch time, we ran in the other direction today and a bit longer, I cannot run after work since I have choir rehearsal.

Maybe we will be a little group that run together on Mondays.

This time it was sunny and warm, first time I ran it was windy, chilly and rain in the air, not so pleasant.

Distance: 3.20K, time: 20.01.5 min, average heart rate: 146, average pace: 6.15 min/k, max pace: 4.54 min/k, cadence: 180, VOP Max: 29 ml/kg/min

5.24K Short Run

#19 – 50 runs in 100 days – Keep Running edition

Yesterday I was suppose to do lunch running but got stuck on the train, finally evacuated and arrived to work at lunch time instead of 8 am. So I skipped the running yesterday.

But today after work I ran a short run before laundry.

Temperature: 23oC (73.4F) but for the first time I skipped my water belt, big mistake.

I chose the 5K run out in the country.

Had a good pace from the beginning but then it started to get warm and I slowed down but it was still nice to get out for a run and not feel so heavy, it is definately going in the right direction.

Resting week has started before Lidingöloppet so short runs the last couple of weeks and going to the gym and maybe some extra core.

Distance: 5.24K, time: 32.27 min, average heart rate: 148, average pace: 6.11 min/k, max pace: 5.13 min/k, cadence: 174, VO2 Max: 34 ml/kg/min

5.28K Flat Run

#41 (Flat Run) – 50 runs in 100 days – Just run edition
#42 (Barefoot Running) – 50 runs in 100 days – Just run edition

This is going to be a tough week, Friday is the last day of this challenge and I am a bit behind. So I decided I would run a short flat run and then finish with barefoot running.

When I walked from the train station to my home after work I felt a breeze and part of me said that I did not need my water belt but lucky me my wiser me told me to bring it.

I have two 5K runs; city run, mostly on bike paths and then one where I am running out in the country and longed for that one.

Wore linnen, running skirt, flipbelt and water belt.

Temperature: 27.5oC (81.5F) but when I started the run I did not feel any breeze and it did not take very long til I had to wet my hair and drink water. So in the beginning I struggled a bit but then around a corner of the hay bales I finally felt the breeze 🙂

Me, running and heat are not friends but I was surprised that I had a faster pace part of the run, under 6 min/k which I didn’t expect.

So I was glad I brought my water belt because I had to wet my hair many times during the run and drink water. That is a advice from me, always bring your water belt otherwise your run could be destroyed, either cutting the distance short or be forced to walk part of the run.

Distance: 5.28K, time: 32.26.5 min, average heart rate: 155, average pace: 6.08 min/k,
max pace: 5.33 min/k, cadence: 174, VO2 Max: 31 ml/kg/min

After the flat run I did some barefoot running, visualized running on glass but the cadence ended up not being good today.

Distance: 0.70K, cadence: 162

7.49K Hilly Training

#38 (Transport to) – 50 runs in 100 days – Just run edition
#39 (Hilly training) – 50 runs in 100 days – Just run edition
#40 (Transport from) – 50 runs in 100 days – Just run edition

Now it is time to get serious with the hilly training so I decided to run up to St Hans Hills and do pulse based hilly training. Which means that when I am running up the hill I have to stay below 160 which is my threshold pulse.

I wore linnen, running skirt, short socks, regular running shoes, flipbelt, water belt with 5 bottles of water.

First I had a plan to run up and down the longest hill and then the slalom hill (=Down hill skiing hill) but during the transport run I decided for the longest hill only, the first plan was 5 times up and down and pulse based but not intervals but then I changed my mind and decided to run 8 laps.

Transport to – Distance: 1.62K

So after some rest after the transport I wet my hair and face and started my lap 1.

This hill is flank from the beginning and then get steeper at the end, approximately 400m. After half the hill my pulse went up to 157, had to slow down but at the end I ended up getting up to 161. Ran down to the start, stood in the shades to get down to 132 in pulse before I would start my second lap.

Wet my hair and face and then it was time for the lap 2, now I knew that when it got steeper I have to keep the pace down to try to stay below 160 but once again I got to 161. But for me that is ok. Ran down and decided to get to approximately 130 before the next lap.

Wet my hair and face and started my lap 3, it was warm and got up to 161 again. Ran down again to the start.

I do not recommend to to hilly training in the middle of the day in the summer but I did not have a choice today. Good for brain training but you need to bring a lot of water and during resting stay in the shade.

Wet my hair and face and started my lap 4, got to 161 at the end and now a guy showed up and we both puffed out on the top. Ran down again. Half done 🙂

Wet my hair and face and started my lap 5 and got to 161 in pulse at the end. Ran down to the start.

When I was standing in the shade resting three girls on bikes biked up the dirt road. 3 laps to go.

Wet my hair and face and started my lap 6, passed the Girls, at then end I got to 162 in pulse but still ok. Ran down to the start. Only two more laps.

Wet my hair and face and started my lap 7, passed the girls, they probably thought that I was nuts 🙂 Once again got to pulse 162 and ran down again to the start. Only one more lap to go.

Wet my hair and face and started lap 8, passed the girls and once again got to pulse 162.

Glad that I am stubborn.

Distance: 7.49K, time: 1.12.38 h, average heart rate: 145, average pace: 9.41 min/k, max pace: 5.21 min/k, cadence: 158, VO2 Max: 28 ml/kg/min, ascent: 243m, desc: 246

Wet my hair and face and ran back to home, wet my face and hair during the transport home

Transport home – Distance: 1.66K

Gabby's Challenges

Challenges that I am participating in

Etikettarkiv: warm

Pulse Based Interval Training

16.28K Trail Run

St Hans Extreme 10K

6h Treadmill Battle

3.99K Short Run

9.93K Flat Run

3.20K Flat Run

5.24K Short Run

5.28K Flat Run

7.49K Hilly Training