Decided to head out for a morning run before breakfast.
Realized that I had forgotten my sports bra at home so linnen, t-shirt, shorts.
It was a bit chilly in the beginning.
The route would go Brantevik and back and I would also have a chance to find the orange marker when I will have a long run next weekend and part of the run will go where I would run today.
So down to the water 2K and then I find the orange marker.
Really nice houses near the water at Simrislund.
T-shirt got off when I had a hard time breathing so it was great having the linnen under the t-shirt.
When I got to Brantevik I got in from the water side and was not sure which road I had to get up on to head back to Simris on the other side
Saw a lady and asked her if she knew which road would take me back to Simris but she was not a Brantevik living person.
I had calculated that the route would be around 7K, a road felt familiar so I headed up on that one and got out on the right place but I thought that I would get out closer to the Simris road but got out a bit further down.
Had to run on a car road where I had to keep track of the cars so I could run down closer to the ditch because the roadside was to narrow.
Finally I got to the Simris road, the route got to be a bit longer than expected.
Distance: 10.75K, time: 1.24.41.6 h, average heart rate: 126, average pace: 7.52 min/k , max pace: 5.26 min/k, cadence: 158, VO2 Max: 37 ml/kg/min.
Was a bit tough today, was forced to walk from time to time but the weather improved and got to be perfect when the sun came out.
Since it is Midsummer in Sweden this weekend I decided that I would run the long run after work tonite.
Perfect weather, not too warm or cold, decided to wear linnen, shorts, flipbelt and 2 water bottles in a water belt.
I have a nice longer run running out on the country side, mainly asphalt, maybe 1K dirty road but very nice run in the summer time
The goal was to run as long as possible, maybe not any walking at all.
This is a route that I have run many times, earlier on this route I always got pain in one of my knees, I suspected that the country road is leaning so the loading will be more on one leg so lately I try to run more out on the country road instead of on the shoulder (=vägren) but then I have to be more responsive of the cars but the traffic is not that heavy
It is so soothing running near the fields, hearing the birds singing and enjoy seeing the amazing cornfields.
At around 7.5K I ran into a knee issue and had to walk at around 8K.
Ran again and turned back. Had a light upwind during the run, realized when I had turned around that I had actually increased the pace
Decided that I would turn back to the right instead of running straight when I was running under the car road because of the knee issue and tired legs after the long run this weekend.
In the summer time it is so great that I can run a longer run like this after work because it does not get dark, I wouldn’t run this route with a reflective vest and feel safe since there are no street lights, this route I run usually day time during later Fall and winter.
Distance: 18.79K, time: 2.23.39.1 h, average heart rate: 135, average pace: 7.38 min/k, max pace: 5.23 min/k, cadence: 154, VO2 Max: 32 ml/kg/min
So tonite it was time again for pulse based intervals where I during the intervals am only focus on heart rate and the goal is to be a couple of heart beats under my threshold pulse (160)
My pulse watch wanted to be my friend tonite 🙂
First it was 2K warmup, seemed to be a bit upwind.
Usually is the first interval warmup, takes some time to get up to 157 but tonite I reached even 161 which is odd. First interval always feel the longest
Decided that I would walk during the 2 minutes rest, brought 2 water bottles in my water belt and took the time to drink during the rests.
Time for the second interval where there is a uphill up to a school where I have a tendency to get above 160, seems to increase the pace but am aware of that, today I stayed around 157-158, felt really good.
Rest for two minutes when I walked and drank some water and wet my hair.
Third interval where I reached 160. Nice to run in the shadows.
Rest again for 2 minutes where I walked and drank water.
Then finally the last interval where I was around 157-158.
What I noticed tonite was that I could run around 157-158 without reaching 159-160. Earlier when I have reached 158 it had been so easy to reach 159 and then get above 160.
Also during the intervals I felt it in my core muscles.
Then it was time for 1K cool down.
Distance: 11.55K, time: 1.16.30.3 h, average heart rate: 150, average pace: 6.38 min/k, max pace: 5.13 min/k (during the intervals), cadence: 168, VO2 Max: 27 ml/kg/min
#7 – 23.19K Trail Run
#8 – 4.37K Transport back to train station
Today is Sweden’s National Day so I am off work.
Decided to have my long run today so I woke up at 6.35 am, had breakfast and then took the train and bus to Frostavallen, one of my favorite trail run places.
Last time I ran a train run it was 17K and I decided I would be tough on myself and run the middle part of Tjörnarparen, a 23K trail run.
This time I did not forget my pulse watch 🙂
It was a bit cold in the morning so I put on a long sleeve over my t-shirt.
It was a while since I ran this route this time and I was nog going to follow the route since it will only register 600m and then all the values will be messed up. I ran this earlier this year before I went on vacation in February and have not run it since then.
I passed some trekkers in the beginning.
Last time I was here they had cut trees at some places so it was a lot of climbing over this trees but now the trees was gone.
There is one part where they also had cut trees, after the Osteria you come on a dirt road and then turn left into the woods to get over to another dirt road. Here I ran into some issues so it was common sense that had to be used, first I got a bit too much to the left but realized I was not at the right place and then trying to find the narrow path could I forget, first I was actually going in the right direction but went to the left and got out on the dirt road a bit further down.
I had to go to the toilet and inspected if the wasps were gone and they were gone.
Today it was a bit warm in the beginning so I took off the long sleeve, run up those hills that I have decided to run up on.
After a while it was a breeze and if felt nice
It is so nice to run in the woods by yourself and hear the birds singing.
Somewhere I heard a strange bird song, was not sure if it was a woodpecker or maybe a pheasant, did not have time to found out 🙂
I passed two dogs and four dog walkers on the first dirt road
Since I am still a bit heavier it was tough running up hills and the heat so I had to walk from time to time but tried to get back to running as fast as I could.
Then I passed the same two dogs and four dog walkers and said hi again 🙂
It was very nice seeing all these different flowers around the route.
Today I decided I would run up a hillier part on the last dirt road before Djuarlidsbacken (Djuralids hill) and I did it 🙂
I was not hoping it would take 4 hours to finish this route, well one positive thing would be that I could take the bus back but I didn’t really want to do that since I needed to those extra k’s.
It was nice at the end knowing it was not so many k’s left before the run would be done
No dip in the lake this time either but maybe nex time.
Distance: 23.19K, time: 3.44.16.1 h, average heart rate: 129, average pace: 9.40 min/k, max pace: 5.33 min/k, cadence: 142, VO2 Max: 25 ml/kg/min
Then it was time to head back to the train station, decided not to wait for the bus for 15 min, on my way back to the train station I passed the bus and was hoping that I would get back to the train station before the bus. Missed the two trains that I usually goes back with and then had to wait 40 minutes for the next one.
I woke up at 6.50 am and put on linnen, running skirt, flipbelt, water belt with 2 water bottles.
I was gpoing to run down to the harbor, either running 5 or 4K. It it always interesting running in a new city where you are not familiar with the streets and the question if you will find your back home. But since June 1st I can use roaming across EU without getting poor.
But lucky me running down the street will take me to the harbor and was this iPhone 7 house that I could have as a marker.
The temperature felt perfect in the beginning but then I started to feel breathless, saw later that it was 22oC (71.6F)
I ran down the hotel street and there were some other runners that I passed.
When I came down to the harbor there were many runners. We saw yesterday on the city tour that the harbor and beach is a popular place for runners and bikers.
Glad that I brought water.
Then it was time for breakfast and head out to La Rambla
Distance: 4.01K, time: 28.58.1 min, average heart rate: 135, average pace: 7.13 min/k, max pace: 5.13 min/k, cadence: 174, VO2 Max: 31 ml/kg/min
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
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
Realized when I had just closed the door that I forgot to bring my iPhone so o pictures.
It had rained during the night so this morning it was the coldest morning, perfect with other words.
Had decided to run to the other hotel so the first part is always the same, up the stairs to see the harbour and run across another smaller beach, pass the flamingos and into the resort again.
Today it was a runner day, passed 3 other runners, said hi to all of them but not all of the them were so cheerful 🙂
Distance: 3.25K, time: 21.19 min, average heart rate: 132, average pace: 6.34 min/k
#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
