#37 – 50 runs in 100 days summer edition
#94 – 100 Days Of Miles Challenge
This week I am finishing the preparations for the cross country race I am running end of September, Lidingöloppet so this afternoon I ran 4 laps on St Hans hills.
In my energy belt I had two bottles of water and one Maxim energy bar, tested one of the two new flavors, Protein bar chrispy brownie
Running shoes were Altra Lone Peak 1.5
Nice that my new pulse belt does not have any issues.
Felt that I had fast legs when I started the run. It was a bit warm but it was also a nice breeze.
Lately I have changed where I start running on SHE, the route that is perfect for preparation for Lidingöloppet so instead of 2K from home it is 1.5K from til I start running the laps.
I ran the original route except when I get to the killer hill where I run the killer variant instead.
There were some other runners there and I also saw Sara Snogerup Linse who is one of the fastest girls at SHE, we said hi and she asked if I was preparing for Lidingöloppet 🙂 At this time of the year I would say most runners up on St Hans hills are preparing for Lidingöloppet.
It is so nice to run now when I have a faster pace and run up the hills also faster. I have come where I wanted to come, to become a faster runner. I can no longer say that I am slow and tedious. I was thinking about that when I was running but what I can I say now. I am not fast. Faster and tedious?????
Then another runner Marie Lennerhagen from CKR was also out running so we said hi to each other too.
The protein bar had a good taste and very easy to eat. Was soft and did not get stuck in between my teeth. So that will be a energy bar I will buy this fall.
On the fourth lap I got a bit annoyed. There is only one bad thing to say about Altra Lone Peak 1.5 and 2.0, the shoe laces. Even if I have done triple knots they get loose, later models has an improved lacing system ao I had to stop twice and tie the shoe laces.
Otherwise it was a good run, on the third lap it got a bit colder but then on the fourth lap the sun came back.
Distance: 8.32 miles (13.39K), time: 1.34.33.8h, average pace: 7.03 min/k, max pace: 5.15 min/k,
cadence: 178, VO2 Max: 29 ml/kg/min
#33 – 50 runs in 100 days summer edition
#91 – 100 Days Of Miles Challenge
Tonite it was time again for physical training at St Hans hills. It was a bit chillier in the air even if the temperature was 19oC (66F) but I put on semi compression capri tights and a long sleeve over my CKR t-shirt. Very likely that it would come off during training.
Nice to have a working pulse belt, ran to St Hans hills over ”Mördarbacken (killer hill).
First we started with warmup where we were touching each other on the outside of our bodies and if I got touched I did one burpee, after a while it was changed that if I was touched I did 2 burpees and the one that touched me did one burpee, after a while it was changed that if I was touched I did 3 burpees and the one that touched me did 2 burpees. The other set was to be in plank position and touch each other’s hands and if I got touched I did one pushup, after a while it was changed to that if I got touched I did 2 pushups and then one that touched me did 1 pushup after a while it was changed that if I got touched I did 3 pushups and the one that touched me did 2 pushups.
Exercise 1: We rushed up to the top hill and did 50 heel raises and then we ran back.
Exercise 2: The boat, 20 crunches, the boat 20 crunches, regular plank, right foot up, left foot up, right hand up, left hand up, right foot and left hand up, left foot and right hand up
Exercise 3: Obstacle course where every other person was doing regular plank, every other were doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank. Here I am one of the fastest :-). 15 burpees and then the obstacle course again.
Exercise 4: Ran up to the top hill and back and then ”Jägarvila”
Exercise 5: Everybody did squats (we did a total of 250) while the last person in the row ran backwards around the group and the 10 dips and then backwards to the front. And then we switched til everybody had ran backwards.
Exercise 6: Low lunges to the top hill, 15 burpees, then back and ”Jägarvila”
Exercise 7: Exercis two and two where the first person stood in plank and the other person hold up both feet and then dropped each feet. Ended with 10 heavy pushups and then switched.
Exercise 8: Last exercise was burpee ”idiot”. First you do one burpee, run up the hill and did 2 burpees, down the hill and did three burpees til we finished with 10 burpees at the top. Ran down and stood in ”Jägarvila” til the last person got down.
Total distance: 3.86 miles (6.21K – 2K to St Hans hills, 1.75K physical training, 2.46K to home)
Transport to St Hans hills: average pace: 6.22 min/k, max pace: 4.47 min/k, VO2 Max: 29 ml/kg/min, cadence: 176
Physical training: VO2 Max: 31 ml/kg/min
Transport from St Hans hills: average pace: 5.16 min/k, max pace: 4.47 min/k, VO2 Max: 23 ml/kg/min 🙂 cadence: 178
I guess I ran faster home, tend to be the other way around, because it was raining.
Altitude during physical training
Very nice being back at physical training, couldn’t attend it last time because I was booked with something else and wished that I could have been there. Great group tonite that supported each other
#31 – 50 runs in 100 days summer edition
#89 – 100 Days Of Miles Challenge
Today it was time to take Lidingöloppet to St Hans hills to see if I am ready for Lidingöloppet or not. Which meant 10 laps on St Hans hills.
Last year I did this also, the difference now was that I started at the start of the original St Hans Extreme (SHE) and ran up the original ”Mördarbacken”, started the first lap in reverse order and did that on every other lap. On my way back I started on the 11th lap but when I got down in grove I ran back home to get as close to 30K as possible.
Since I started close to lunch and it was warmer I had 3 bottles of water in my water belt and 2 bottles of Resorb. I t was quite warm today.
When I got to the hills I realized it was crowded with freesbee golf players, I was wondering if it was a competition. I was hopint I wouldn’t get a freesbee on my head.
There were some other runners that ran on the SHE route.
Since it was quite warm I had to wet my hair and face during the run.
On the seventh lap I started to feel tired in my calves but it was not too bad. Felt that the heat also was affected and drank more Resorb at the end to fall apart.
On lap 9 and 10 I got a bit more tired in my calves. Part of me wanted to stop and walk but someone told some weeks ago that I am not allowed to walk so I just had to keep going. Since I wanted to get as Close to 30K I started on lap 11 and it was a nice feeling when each hill was the last and then it basically flat flat til I got back home.
I am definately ready for Lidingöloppet. Some really great things after the run
1) Took off my water belt, shoes and socks and then with clothes on sitting in the bath tub with cold water was a relief
2) Foam rolling my calves
3) Smoothie
4) Drinking cold water
5) Later on cold beer
Eve if I had to have a lower pace due to the heat I am satisfied with the time.
Distance: 18.32 miles (29.5K), time: 3.51.02 h, average pace: 7.49 min/k, max pace: 4.24 min/k
#28 – 50 runs in 100 days summer edition
#86 – 100 Days Of Miles Challenge
This afternoon it was time to run 4 laps on St Hans hills. My next race is Lidingöloppet end of September and need to focus more on hilly runs since it has not been too many of those this year. I have the distance, 30K but need more hilly training til beginning of September when it is time for resting weeks.
It was a great day for running, the sun was out, the sky was blue, temperature was 30oC (86F) but it looked like it would be a breeze but of course I do not run without my water belt with 3 bottles of water and 2 bottles of Resorb. Running shoes for this run was Altra Lone Peak.
This time I started the hilly run on the half moon at the bottom and then ran up the ”mördarvariant”
Most people who were at St Hans hills were getting a tan, not so many other runners but there were some.
I am so grateful today that I am back after all my issues this spring. I decided I would rehabilitate myself so I could continue my goal to become a bit faster this year and I am so glad I made that decision.
Now I can run faster down and up hills and I feel so much stronger and that makes me very happy. I have promised myself that I won’t get overtrained so I hope that this positive continues through the whole year. It also looks like I can fulfill my goal at the Ultra race in December.
From time to time I had to wet my hair.
It was fun to hear a girl scream at me when I was on my way up ”Slalombacken”, turned out it was Marina, a running buddy of mine from Coach K Runners, who did some pepping.
While I was running I changed my mind about my 30K hilly run this weekend. It looks like I am ready for that. You will find out later what I will do.
Two times I was on my way to fall flat on my face but managed to stay up on my feet 🙂
Distance: 8.3 miles (13.37K), time: 1.35.38 h, average pace: 7.09 min/k, max pace: 3.28 min/k
#23 – 50 runs in 100 days summer edition
#82 – 100 Days Of Miles Challenge
This morning it was time again for another trail raun.
It is definately worth getting up at 5 am to start a trail run at 8.17. Of course I have the attitude that I am going to have a good day but I am also realistic and prepared for anything. That’s why it is good to start early.
I had the pressure to not walk at all 🙂 but it is also something I am aiming at this year.
I am such a different person now. This spring I started with a glutues issue that forced to run much slower and not longer than 20K up till end of March. And after my first ultra race it was time to get ready for the rest of the year.
This spring I did not have any enjoyable runs because I was forced to walk part of the runs and now I am just running. It is so much fun to be out running now on those trails and see results.
The weather report did not look good. It was suppose to rain between 10 am and 4 pm but I was optimistic it would be better than that. When I walked out of the train and started running the sun was out
I wore t-shirt, semi compression tights, regular low socks, my altra lone peak 1.5. Earlier this week I had problems with my pulse belt and this morning it refused to be found but lucky me it was working with me when I was started running which meant that I would get the VO2 Max registrered.
When I had ran around 5K it started raining but it did not bother me, it was actually OK. I do not like to run in the rain but it was just drizzling.
The rain did not get me very wet, my shoes got soaked early due to wet grass and my t-shirt due to wet bush leaves 🙂
When I got to Frostavallen I realized it was a dog competition there and got a bit confused and forgot to turn up to the left but did not get very far til I realized I was at the wrong place.
Today I would run where there would not be any markers or streamers. I have helped removing some of the streamers and also got a bit far when I was going to run up a hill near the quarry but also did not get very far before I realized that as well.
Near Frostavallen there is a local cheese factory and you can have a coffee break there and taste their cheese. I said hi to the owner or this cheese factory plus she also has a really cool hotel called Nyrups naturhotell. I had to turn around and tell her that I am still interested to come and have a coffee and taste their cheese but another. I have to work on this 🙂
So after this cheese factory you are running on a dirt road and turn to the right and get on a dirt track and then after a while you are turning to the left and cross a stone wall and in December you see a path very clearly. The problem with this season is that it is very overgrown. Even if I had the route on my GPS pulse watch I gott off track and here is a stream and cavities but at least I fell soft 🙂 I had to take a time out and get back on track and finally I found this path in the jungle.
I could see on my pulse watch that I had part of the run a pace under 6 min/k and around 7 min/k which made me very happy.
When I got back to Frostavallen I ran to the left of a lake and also got a bit too far to the right and had to run back and get back on track 🙂
I then realized that the run would be longer than 45K.
When I had finally got my tights dry and t-shirt it was time to run through the bushes and grass and get wet all over again. I couldn’t help myself then just laugh.
Since I had the pressure to not walk I just had to run through the loop even if it is a tricky part and managed. It is a lot of dry branches and cavities.
When I get tired during a trail run I get grumpy but it seems to happen only when I run solo 🙂 I have a tendency to not lift my feet so I bounce into stones and since my trail shoes are a size to small my big toes get extra beating so I have to pep myself to lift my feet and get less grumpy.
This trail run was a good run to evalute my altra trail shoes. Salomon Fellraiser handles gooey better but Altra is OK, both Salomon Fellraiser and Altra Lone Peak 1.5 is not good on wet branches and footbridges. Altra is good on the other hand on wet stones. There is another thing that is negative about altra is the shoe laces. I had to stop 3 times to tie them again. Does not help with double knots or triple knots. Altra has improved the lacing system though 🙂
At the end I had very tired legs but I could still run and I had a natural Fartlek at the end when it was about 1K left Since I was going to run 45K in 6 hours I realized it would take longer than that, also because the distance was going to be longer. Since I was more focused on the speed I got too far to the right at one marker and I got far before I realized that. Had happened one time this spring one time when I was really tired at the end but did not get very far til I arealized that.
So now I had to run faster to not miss the train, missed it by 4 min last time, they go every hour.
When I bought the ticket the train came so I was very sweaty on the train 🙂 I did not have time to buy a coke but when I got back to town I Went and bought a dr pepper instead of a coke. Drank this in the 80’s and forgot the taste. I cannot believe I liked the flavor then 🙂
Distance: 29.7 miles (47.81K). time: 6.19.39 h, average pace: 7.56 min/k, max pace: 5.03 min/k,
VO2 Max: 40 ml/kg/min, cadence: 170
So proud of myself. Really good time for me who finished with 8h on this ultra race in Dec.
#21 – 50 runs in 100 days summer edition
#81 – 100 Days Of Miles Challenge
Tonite it was physical training with Coach K Runners at St Hans hills. A warm evening so I brought my energy belt with one bottle of water and one bottle of Resorb
First we started with warmup where we were going to touch each other on the outside of our bodies and if I got touched I did one burpee, after a while it was changed that if I was touched I did 2 burpees and the one that touched me did one burpee. After a while it was changed that if I was touched I did 3 burpees and the one that touched did 2 burpees. The other set was to be in plank position and touch each other hands and if I got touched I did one pushup, after a while it was changed to that if I got touched I did 2 pushups and then one that touched did 1 pushup. After a while it was changed that if I got touched I did 3 pushups and the one that touched did 2 pushups.
Then we ran up and down the top hill
Exercise 1: Then we paired ourselves and stood in one line. The first couple jumped with the inner foot up to a bush and on the way back changed foot. The rest did ”Jägarvila”
Exercise 2: Long jump to the top hill, then we did regular plank. Too my surprise I was not last even if I was one of the last people up.
Exercise 3: Down hill doing reverse low lunges where I closed my eyes because imbalance strengthens you. Doing this with close Eyes made me move more to the left. Heard Suz say that Gabby get more to the right (I was on my way to bump into the person to the left of me) 🙂
Exercise 4: Everyone did an individual exercise while one ran up to the top hill and back, then we switched to the exercise to the right till all had run up to the top hill and back. Afterwards we were asked if the exercise that we started with still was the same exercise, if it wasn’t we did 15 burpees. If it was right we did ”Jägarvila” The exercise I started with was regular plank with head to the top hill but it had changed to regular plank with head down hill so I got punished with 15 burpees. There was one guy who asked our instructor what he needed to do to get the rest to do his exercise correct all the way. The good response from Suz was that we know why we are here so it is not really a punishment.
Exercise 5: We run up to the top hill where we paired again and did the circle both directions, then boat,, doing 10 reverse crunches and the boat again. Repeated the circle and reverse crunches
Exercise 6: Obstacle course where every other person was doing regular plank, every other were doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank. Here I am one of the fastest 🙂
Exercise 7: Rushed up to the top hill, did 10 burpees and then ”Jägarvila”. I was counting shoutint the number but when Suz got up there she has only Heard one count so we had to do 10 burpees more.
Total distance: 3.09 miles (4.97K: 1.98K to St Hans hills, 0.94K physical training, 2.05K back home)
#19 – 50 runs in 100 days summer edition
#80 – 100 Days Of Miles Challenge
This morning it was time to join Happy Trail – experience running. And they would take us 1 lap on Kullamannen (Sky Ocean Hell), a ultra race end of October. Since I have signed up I thought it would be a good idea to see what I up against.
It really has been an running like no other.
We were around 25 people where most of us are going to run this ultra.
Turned out that the weather was going to be perfect
We all met up in Mölle harbour and then started the trail run
In the beginning it was regular trail run. All of us ran together. Unfortunately one person sprained his foot, they put an elastic bandage on his foot and we found out he was going to run an alpine Marathon next week some of us told him to walk back to the harbour.
Then the first challenge started when we ran down a very technical hill. Very likely that I won’t run down this hill at all.
We would continue near the water and it was big stones, also not very likely I will run there in October, they might be slippery and also in the dark would be dangerous
When we got to the top we were divided in two groups, one faster group that I wouldn’t join and one a bit slower group which I would join.
So the fast group left and the rest of us continued on our journey
At one place we were going to get down to the coast again. When I saw this very steep part, you could not run down this part, one girl was afraid of heights and we told her to take her time. We were gliding, I can just imagine how it would be in the dark. I need to get a new head light for this adventure
It was also tricky getting up
Then we were suppose to find a path that we had a tough time to find, it ended that we just got through the bushes, and finally found the path
At this point we had run 10K and found out that this was the toughest part. We had around 5K to the light house.
When we got to the light house we found out that this steep hill that we had glided down was not the correct path down. We came too far to the right, it is going to be a path you can run down 🙂
I was adding new fresh water to my water bladder and ran into this issue that I have run into earlier, no water was coming out. Got help and thought that everything was just fine but we had to stop again to solve this. Learned something new today how to set this water bladder correct. Thanks Fredrik.
We also saw some nice flowers and wild animals
Finally we saw Mölle when we were standing on a top and had around 4K left
After this picture was taken I was doing a dive to the ground 🙂
This is going to be a completely different ultra then the two that I have run so far.
So nice to take a dip in the water after this warm trail run and then have some ”fika”
Distance: 13.47 miles (21.68K), time: 5.22 h,
VO2 Max: 27 ml/kg/min, 864 meters of altitude
#17 – 50 runs in 100 days summer edition
#78 – 100 Days Of Miles Challenge
End of October I am going to participate in my toughest ultra race and needed to have a hilly running with higher meters of altitude.
I went to Vallåsen with my running buddy Lars and we ran on a hill Halmstad which is 1260 m long. The plan was to run 30K but was not sure if I would do it, was also sure that it would be some walking. From the beginning I was not sure I would run on this hill but decided to join Lars.
Lars is preparing for another ultra race and I managed to keep up with him and not the other way around 🙂 This is big for me. This was a nasty hill.
The weather report did show rain but it turned out that it was not so bad. There were some rain and some upwind.
I forgot to choose the hilly mode from the beginning to be able to see the heart rate, it was important to not have a too high heart rate. It was a bit high in the beginning. So on the top I changed to the hilly mode.
It was raining when we started to run up the hill so I put on my rain coat but after some rounds it got too warm wearing it so I let it be at the top.
It was interesting because in the beginning we had pretty much the same heart rate and then when we started to get a bit tired in our legs my heart rate decreased and Lars heart rate was 6 heart beats higher than mine and we also increased the pace at the end.
We decided that we would run at least 20K and then we would see how we felt after each hill and then realized that we were not too far from 30K and would go for it. You can run on tired legs.
I did not walk one meter on this hill. I really surprised myself today.
We had to watch out because it was a mountain bike competition going on and they crossed our route at some places.
This was definately my toughest run I have ever done. We did 1810 m meters of altitude.
I thought that had run 30K when we got back to the car so I saved my training there but it turned out we were not really done so the last k has not been registered.
Liquid: 1 bottle of Tailwind Raspberry and 1 bottle of Redbull. Plus one energy bar.
Shoes: Altra Lone Peak 1.5 and it was a bit gooey and the trail shoes had good grip.
Altitude today:
Results:
Total distance: 30K, time: 4.55 h, 1810 meters of altitude 🙂
#15 – 50 runs in 100 days summer edition
#76- 100 Days Of Miles Challenge
This afternoon I ran a hilly long run with some other Coach K Runners.
Roger joined me from my home and at St Hans hills we met Eva and Malin.
So the plan was to run first 2 laps on St Hans Hills and then a 6K flat run and then come back and run 2 laps on St Hans Hills.
I chose to run the ”Mördar variant” at Mördarbacken which is a bit tougher, interesting thing is that I also saw a Spanish slug (= Mördarsnigel) on that hill.
Perfect weather.
After 2 laps Eva ran back home and Roger, Malin and I ran on the flat run. Discussion for today was triathlon sprint, crawl, biking, max pulse among other things.
The flat run went well. After the flat run Roger decided that he had done his part so then it was Malin and me left but Malin’s knee started to hurt and I told her to get back home and not continue with me on those two last laps on St Hans hills which I finished alone.
St Hans hills was occupied by a lot of Freesbee players but I did not get hit in my head.
On the last lap I ran down the down hill hill once more and up the top hill before it was time to run back home.
Issue free which feels really good.
Distance: 14.53 miles (23.39K:1 .85K to St Hans, 21.54K Hilly run), time: 2.41 h
Transport to: 178
Hilly long run: 13.35 miles (21.5K), time: 2.30 h, average pace: 7.01 min/k, max pace: 5.55 min/k,
VO2 Max: 30 ml/kg/min, cadence: 172
#2 – 50 runs in 100 days summer edition
#63- 100 Days Of Miles Challenge
Today it was time to get on those hills. Had asked a couple of girls from Coach K Runners if they wanted to join me and so then it was decided that Eva and I would run together. It was a while ago since Eva and ran together so I was looking forward to it. We always have such a good time.
Eve if the temperature was 17oC (63F) it looked grey and cold so I decided to wear a long sleeve shirt and tights. And today I also would test my new trail shoes. Salomon Fellraiser is not good on dirt roads and most of my trails runs and ultra races have longer parts of dirt roads so I am going to give Altra Lone Peak a try, bought Altra Lone Peak 1.5.
My pulse belt was not friends with me today and I ran to Eva and then we got up to St Hans hills. I thought it was going to be tough because I was not in such a good shape at physical training earlier this week.
We ran first from the start of the trail alignment of SHE last year but then at the end down the down hill hill. Then on the second lap we did a ad hoc running, tried some other parts.
Eva was running with me 3 laps and on the fourth lap I took the alternative ”mördar” hill (new trail alignment last year) and on automatic ran down the down hill again so I actually started a fifth lap :-), up the top hill and then down the dirt road and decided to ran up on the left side at ”mördar” hill and down the Nature walk and then run to Eva and get the tomato plant she and Niklas gave me and also got fika: peach pie.
As usual Eva and I had a lot to discuss on our run. I am trying to get her to join me on a ultra race next year but so far I have not succeeded.
I have to say that these Altra trail shoes felt very comfortable. Very spacy, not as narrow as Fellraiser. I will come with a longer report later when I have run from Tjönarp.
Distance: 8.11 miles (13.05K: 1.77K to Eva, 11.28K on St Hans hills)
time: 1.29.09.3 h on St Hans hills
average pace: 7.54 min/k, max pace: 6.25 min/k, cadence: 170
