From the beginning the plan for this Saturday was a 12.5K flat run but after I did the hilly intervals Thursday I missed those hills so the plan changed, decided I would run 3 laps on St Hans hills in the afternoon.
Expected it to be gooey and wet so Fellraiser on and for safety I brought my headlight with me just in case it got dark during my run.
When I got to the hills it started to snow or hail.
I was prepared it would be a tough run since I had not been up here since end of November.
Most hills were just fine but some were slippery even for my Fellraiser’s. When I ran down the amphitheater I was gliding but I did not fall flat on my face 🙂
I was a bit disappointed because it just felt just like a regular flat run, a bit more wheezy. I guess I have a lot of hills in my legs now.
I got wet and the running shoes were really gooey when I got back home and Dirty feet 🙂
It was nice being back, I have missed those hills.
Total time: 1.28.48 h, total distance 6.99 miles (11.26 k), average speed: 7.53 min/k,
max speed: 6.10 min/k, VO2 Max: 45 ml/kg/min
Today I did hilly intervals for the first time on my own. Before I have done it with Coach K Runners.
So the temperature was 3oC (37F), windy, rain in the air.
So first I ran to St Hans Hills as warmup
1.05 miles (1.69K)
average speed: 6.18 min/k
I would do 2 sets of a longer hill, a middle hill and a short hill
So I got ready for the longest hill and was pepping myself. When I got to the top I was breathless and had taste of blood in my mouth. Gosh how breathless you can get when you have not done this in a while.
After I had recovered a bit it was time for the middle hill and was also breathless when I got to the top and had taste of blood in my mouth. When I recovered it started to snow or hail for a short moment. Snow is on its way. But the snow stopped after a short time.
After that it was time for the shortest hill which was really gooey and slippery
There was another girl who was running on the middle hill so I saw her a couple of times
Before I started set 2 I drank some water and headed down to the longest hill again and it was as awful as the first time. Very breathless on the top.
Recovered a bit. Ran down to the middle hill and was also really breathless afterwards.
And finally the short hill which was as slippery and gooey as before.
I really hate intervals, when I started some years ago I got dyspnea but lucky me I do not have that issue anymore. It happens occasionally and so bad as before but this is really good training.
1.68 miles (2.71K)
average speed: 9.01 min/k
Max speed: 3.54 min/k
VO2 Max: 43 ml/kg/min
When the hilly intervals was over it was time to cool down by running home
1.31 miles (2.11K)
average speed: 6.54 min/k
Max speed: 6.40 min/k
So to sum it up:
Total distance: 4.04 miles (6.51K)
Total time: 49.04 min
Last week I tried Power Yoga 1 and this morning I went to Power Yoga 2 6.45 in the morning. I am not a person who normally get up and exercise Before breakfast and I thought that doing this yoga Before breakfast might be a mistake. But last week I had coffee with my friend Johanna who also is a yoga instructor and told her about this morning session and her comment was that I am going to feel so much better afterwards.
Who did not walk in then Jeanice, a Coach K Runner friend so we said hello before yoga started.
A lot of the positions that I did a Power Yoga 1 were also here but today we also did Warrior 3 which was new.
Positions I had done before was child position, Salute to the sun , the dog, upward dog, the dove, Cobra, happy child, at the end universal twist that was also at Power Yoga 1 but did not remember the name then.
It really was a nice way of starting the day, I still need to work on the breating, I breathe but am not sure if I inhale and exhale at the right places.
Power Yoga seems to be the yoga that I will do reguarly. It is going to be interesting how it will pay off later for me as a runner but also as not a runner.
This morning I took the train to Tjörnarp. Tested to have everything with me, in a dry bag I had put socks and a long sleeve shirt and put the bag in my ultra backpack.
The temperature was around 0oC (32F) and windy so I was not sure if my Tierra Windstopper would be enough to keep me warm or if I should have my red Haglöfs jacket instead but decided that the Tierra would be fine. When I would start running I will be warm.
When I got off the train I saw snow to my big surprise, it was green in Lund and Tjörnarp is about 40K (24.84 miles) from Lund. I was going to run in my Fellraiser, it could have been wise to run with metal studs but those trail shoes are new and I didn’t think it would be wise to run 40K with them the first time.
Lars a Coach K Runners buddy of mine happen to be in the woods so we ran around 10K together
During the run Lars and I discussed the ultra races we are going to run and what to bring etc and how to prepare, GPS pulse watches, ultra backpacks, reflections from Tjörnarparen – the ultra race Lars arranged in December.
It didn’t take long before I had wet my trail shoes. Running in snow in terrain was a new experience to me, this was my first time and it was tough. The plan was to run 40K and I was not sure I would do that. That decision would be made during the day.
I said hello to all the hunters that were out and they were the friendly ones 🙂
Lars scared me several times when he told me that here has the wild boars (vildsvin) been. Wild boars are not the animals I want to meet in the woods, they can cause severe damage to my body.
I noticed that I was not so focused the first 10K but more focused when I ran by myself, this is what happens when you run with someone. I missed the loop for example. Lars told me that on your way back you can just follow the feet 🙂 so true.
There were a couple of things I was going to test today
1) My own ultra backpack
2) Testing drinking from the hydration pack
3) Following the route with higher zoom
And then I was going to help Lars taking down the markers after the first fuel station.
So I have to say that I am glad that this train station exist, now I can get there and just start running but if you come 30 min before the train arrives it will be cold to sit outside and wait but Tjörnarp Livs was the Life saver today. I changed my really wet socks but since the trail shoes were wet the dry socks did not stay dry very long 🙂
I ran from Tjörnarp to Frostavallen’s parking lot and back. A guy at Frostavallen asked me if I was running the yellow loop from Tjörnarp 🙂 and I told him yes. Interesting that he knew about this race, I guess he asked me this because I was taking down the markers.
Some walking was needed today and we had to run an alternative way at one part where it was too much weak ice and water.
I still could follow the markers and get around by myself the main part of the route.
Total distance: 20.39 miles (32.82K), total time: 4.41 h
I got so excited to be back in the woods so I forgot to choose the sport mode – following route so I registered the first run and saved it and then following the route so I got two runs registered. I felt that I needed to have a backup just in case I would be tired and got off course.
Average speed on the first run was 7.52 min/k, max speed: 6.13 min/k, distance: 6.83K
Average speed on the second run was 8.38 min/k, max speed: 5.37 min/k, distance: 26.41K
It was so refreshing to be back in the woods and I am stiff but satisfied.
Stretching afterwards: Yoga positions – The Dog and the Dove
As a rookie ultra runner I have tried to find a program to get ready for my second Ultra race in May and there was Yoga and Pilates and of course I wondered what these two trainings would give me as a ultra runner. I believe these are good for any runner. So after some searching on the internet I felt that Yoga is w.orth giving it a try.
Last week I tested YinYoga which I believe is good to do early in the morning. Today I tested Poweryoga. The aim is to get to Poweryoga 2 but first you need to learn the positions so I went to Poweryoga 1.
I got myself a mat and a blanket, this time I had my socks on from the beginning and I did not take them off when we were told to take our socks off (I didn’t take them off out of protest, just because I got cold feet last time and wanted to keep my feet warm).
So first we sat down in a lotus pose and just breathed.
After that we were doing Salute to the sun 1 (solhälsning 1) and Salute to the sun 2 (solhälsning 2). At YinYoga we only did Salute to the sun 1.
The other poses we did was the cat (katten), the dog (hunden), was at YinYoga too, Cobra (kobra), also at YinYoga. The cobra showed up in the combo poses and after a while you could choose between doing the cobra or upward dog (uppåtgående hund). We also did the dog with one foot up in the air.
Then we also tried Warrior 1 (krigaren 1) and Warrior 2 (krigaren 2)
Other poses were the dove (duvan) and the lizzard , butterfly (also at YinYoga), child pose (also at YinYoga) and happy Child (also at YinYoga).
The Yoga plank was also a pose (also at YinYoga).
The boat was a new yoga pose for me. The boat (båten) ) is one of my core exercises and then the butterfly (fjärilen).
Last was just to breathe and lay on the mat.
Of all the yoga exercises I have done so far I Believe that Poweryoga is something that would be good to do regularly as a runner but Poweryoga 2 (some of these poses today I did at the yoga class we had with Coach K Runners this summer) but there were also balance and power poses.
Then I have to decide if I should do Pilates or Core regularly. Which one is best for me.
I have been part of a discussion with long distance runners where cross training has been discussed and yoga has been mentioned.
As a rookie ultra runner I have tried to find a program to get ready for my second Ultra race in May and there was Yoga and Pilates and of course I wondered what these two trainings would give me as a ultra runner. I believe these are good for any runner. So after some searching on the internet I felt that Yoga and Pilates is worth giving them a try.
So this evening I tried Pilates for the very first time
Pilates is the art of controlled movements, which should look and feel like a workout when properly manifested. If practiced with consistency, Pilates improves flexibility, builds strength and develops control and endurance in the whole human body.It puts emphasis on alignment, breathing, developing a strong powerhouse, and improving coordination and balance. Pilates system allows for different exercises to be modified in range of difficulty from beginner to advanced or to any other level, and also in terms of the instructor and practitioner’s specific goals and/or limitations. Intensity can be increased over time as the body conditions and adapts to the exercises
When I walked into the room I saw that you should have a mat, ball and some other tool but then the instructor informed us we would only use our body, ”Flow pilates”
Then she went through 3 basics whch were neutral position, breathing and the third I do not remember
We started with imprint where we were buckle the stomach
I now know where some of the core exercises come from on the core that I participate at on Fridays. Pilates comes from Yoga so the Dog was there and after that we went over to Pilates plank to push-up
Side plank was there too and bridging.
It was a lot of core, back exercises and I do not remember all of the names but it is definately an exercise I will do more of.
This weekend I had planned that I would a 30K run and Linda who also is a Coach K Runner asked on FB if anyone would like to run a 30K run in Lund and I told her that I had planned to do that.
So we decided to start at 11 am. When we started to run the” fast runners” had just got back from their run.
I decided I would wear my winter pants so I didn’t freeze. I found out that Linda is a ultra runner so a lot of our discussion was about ultra races and preparation and recovery.
When we were on the bike path to Lomma we had a really strong freezing upwind and we hoped when we would turn back to Lund we would get rid of the upwind.
When we came to nature reserve the gravel road had become a big puddle so we took an alternative way off road 🙂 got some trail running into the woods and I found a way out after the puddle.
We also discussed the Swedish Classic (Svenska klassikern) and Vasaloppet. We actually met some rollerskis skaters.
I was a bit worried if I would be able to run this long run since I have had problems with irritated periosteums and didn’t know if my legs were ready to run this far but it felt that I am back now.
So after Lomma the upwind disappeared and we both agreed that this is a perfect run, And it was nice to see the sun.
Linda was on sightseeing, saw part of Lund that she had not seen before.
Temperature: 4oC (39F)
Total distance: 28.74K, total time: 3.12.20 h, average speed: 6.41 min/k, max speed: 5.46 min/k
I am not a person who gets up early in the morning and exercise. I admire people who are getting up early in the morning exercising. The only exeption from this rule is Core which is worth getting up early for.
I have been part of a discussion with long distance runners where cross training has been discussed and yoga has been mentioned.
As a rookie ultra runner I have tried to find a program to get ready for my second Ultra race in May and there was Yoga and Pilates and of course I wondered what these two trainings would give me as a ultra runner. I believe these are good for any runner. So after some searching on the internet I felt that Yoga and Pilates is worth giving them a try.
So this morning, believe or not I did YinYoga 6.45 at Gerdahallen
Yin yoga is a slow-paced style of Yoga with poses, or asanas, that are held for longer periods of time—five minutes or longer per pose is typical. Yin yoga poses apply moderate stress to the connective tissues – the tendons, fascia, and ligaments—with the aim of increasing circulation in the joints and improving flexibility. They are also designed to improve the flow of qi, the subtle energy said in Chinese medicine to run through the meridian pathways of the body. Improved qi flow is hypothesized to improve organ health, immunity, and emotional well-being.] A more meditative approach to yoga, yin aims at cultivating awareness of one’s inner silence, and bringing to light a universal, interconnecting quality
I decided I would be barefoot and walked into the Yoga room and was met by calm music and lit candles. Went and got myself a Yoga mat, saw that the people who already where there had blankets next to them so I got one as well. You could also get other Yoga ”tools” but decided to keep it simple this time.
First the Yoga instructor explained was YinYoga was which I enjoyed a lot and then it was time to focus on the breathing.
After that we did the Child Position which also is a stretching exercise I have done after the gym and also after Core. It felt good doing this for a longer time. After that we did the Butterfly which was one of the tough positions to sit in for a longer time. Then it was the Dog which went over into a position where I put one leg in front, also a stretching exercise I have done after Spinning and Judo. I don’t remember the name. In the end I got tired in the front leg.
Then we did Happy Child position which was going to be intense and we only did that for 2 minutes, for me it was ok.
After that we did a position that I forgot the name of and we could go over to the Seal but the seal was too intense for me this morning. We also did some other positions.
After that we did some stretching. Laid down for a longer time where most put blankets on but I decided I would do this without a blanket.
After a while I had to put socks on.
This Yoga was good starting with early in the morning,a good start of the day. I will try the other Yoga form Another day and Pilates Sunday to see what suits me best.
