Etikettarkiv: 2015#100DaysOfMiles

Pulse based interval training

#39 – 50 runs in 100 days summer edition
#96 – 100 Days Of Miles Challenge

Today it was again to do pulse based interval training where am a couple of heart beats under my threshold pulse during the intervals. My threshold pulse is 163

The layup is the following:

2K warm up
4x2K intervals with 2 min rest between
1K cool down

A bit chillier today around 14oC (57F). Started with 2K warm up and then it was time for the first brutal interval. Rested (stood still) for 2 min where I drank some water and tightened my energy belt.

On the second interval I have notice that during the running on a bike path which is gradually increasing in altitude that I also increase the pace and got to 163 so then I had to run a bit ”slower” to get back to 160 where I try to be during the intervals. Rested (stood still) for 2 min, drank some water and got the pulse down.

I have been lucky so far, on the third interval I am crossing a car road and this time a car came so I had to do a short detour and the pulse went down to 156. Take some time to get back to 160, the same if I get to 163 and have to get back to 160. At the end of the interval I ran into a heavier upwind and the pace got to 156 for a short moment, felt a bit more tired here as well. Rested (stood still) for 2 min, drank some water,

Finally the last interval where I also at some point got up to 163.

I handled the increasing pace much better this time, last time I got to 165 which is above my threshold pulse, this time my highest pulse was 163. Now I feel in my breathing when I am on my way to 161-163.

Ended with 1K cool down.

Intervals is not my favorite running training, it is the most brutal thing I can do to myself but I know what it will give at the end so there is a purpose and I am improving during my other runs. Maybe this interval training has something to do with it.

Distance: 6.88 miles (11.07K), time: 1.06.40 h, average pace: 6.01 min/k, max pace: 3.53 min/k,
cadence: 188, VO2 Max: 28 ml/kg/min

21.9K rainy trail run

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#38 – 50 runs in 100 days summer edition
#95 – 100 Days Of Miles Challenge

Today it was time again to get up 5 am this morning to get to Tjörnarp and run a trail run.

The day did not go as planned and now I can laugh about it. I was looking forward to a nice not to warm trail run and originally distance was 45K. During the train ride it started to rain heavily and I do not like to run in the rain except if I have been out on a really warm day and the sky opened up. I was wondering how this day would be. A big question mark. I was hoping it would be fine by the time I got to Tjörnarp and it seemed to be fine when I got out from the train.

Knew that it would be wet and gooey.

I decided I would run and not just turn back 🙂

It started just fine but then the sky opened up and I got soaked, my hair got wet, my long sleeve shirt got wet, my tights got wet and my shoes got wet 🙂 Wonderful.

No way that I was going to run 6 h soaked so if it didn’t get better I decided I would run at least 20K.

It was very green in the forest and more rain came so I decided I would run to the first fuel station and then run back.

Rain can be good because I felt that I had a good pace even if it was very wet on the paths.

I was on my way to sprain both my feet, and had some ache in my right knee but I didn’t run into any issues 🙂 and I also fell flat into the ground.

Glad I had my Altra Lone Peak running shoes, they handle wet stones very well but not wet branches so on the loop I had to take it easy.

One positive thing that has happened lately is that the pace has increased at the end. I am a so much different trail person today than last year when I did my first ultra, so much positive things have happened over the summer and it is such a joy

There was no wandering around, handled the faster pace great.

Of course when I returned back to Tjörnarp the sun came out.

Lucky me I had my dry bag with me with a dry long sleeve shirt and dry socks and I also have newsprint with me. Why? because my trail shoes are very likely wet when I get back and there is no point to put my feet with dry socks into those wet running shoes.

Today on the train I got myself a laugh because the newsprint was not dry 🙂

I decided to walk home and bought a cup of coffee to get warm during my walk and what happened. It started to rain again, then I didn’t laugh.

It turned out to be a good trail run even if it got shortened. Even faster today, it is definately going in the right direction just like I have planned.

Distance: 13.6 miles (21.9K), time: 2.46.10 h, average pace: 7.35 min/k, max pace: 5.24 min/k, cadence: 170, VO2 Max: 26 ml/kg/min

13.39K Hilly run

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#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

2.41K Treadmill

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#36 – 50 runs in 100 days summer edition
#93 – 100 Days Of Miles Challenge

Tonite I biked to the gym and started with running on the treadmill.

Started with a pace of 6 min/k (10) and increased to 10.5 after 500 m, to 11 after 1K, to 11.5 after 1.5 and 12 after 1.75K. When I have run 2K I gradually decreased the pace til walking mode. I also had a 1% incline.

I got a bit noisy treadmill but I have been having a noisier 🙂

After the treadmill it was biceps, triceps, shoulders, back and leg exercises.

Ended with core: 5 min plank exercise, 3×25 planking on a pilates ball, 35 pushups to end the August Fit Challenge 2015, foam rolling and then stretching

Distance: 1.5 miles (2.41K), average pace: 6.01 min/k

18.68K Flat run

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#35 – 50 runs in 100 days summer edition
#92 – 100 Days Of Miles Challenge

Today I decided I would run my 18.7K flat run out to the country and at the same time test my newly bought flipbelt that I plan to wear on Lidingöloppet

So I did not have any water belt or energy belt with me and the temperature was ideal: 20oC (68F)

In my flipbelt I had my mobile phone and key and I turned it inside out, you do not have to do that,

From the beginning I felt I had fast legs and I was wondering if I would be able to keep them fast during the whole round.

During the run I met another runner and 4 bikers. On this country road there are not so much traffic but today there were more cars and only one that had to pass me really close. I have started to appreciate those drivers that exaggerating their space and drive over to the other side. I used to be angry.

During this run I got super glad because I was having a pace around 6 min/k and below which is new to me 🙂

I was hoping I would get under 2 h and when I had run 15K I realized that it could be possible.

This year I have planned to get faster and during this run I flabbergasted myself and I feel stronger and faster now and hope that it will continue. I still remember the struggle I had this spring when I couldn’t do any intervals, run fast or run longer runs and now I am really back on track. So good to feel the same as I felt last year before Lidingöloppet. It is a really good feeling!

Flipbelt worked. I put it around my waist first with mobile phone in the middle, put it lower but then I felt the mobile in another way and put it back around my waist. After half the run I turned the flipbelt around so my mobile phone was at the back but it felt uncomfortable.I got a bit warm around my waist and tried to put my t-shirt over the flipbelt but it did not feel good.

Worth buying.

Distance: 11.60 miles (18.68K), time: 1.51.39 h, average pace: 5.58 min/k, max pace: 4.41 min/k,
cadence: 180, VO2 Max: 29 ml/kg/min

MTD: 121.27 miles (195.25K)
YTD: 746.72 miles (1087.15K)

Physical training

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#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

Pulse based interval training

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#32 – 50 runs in 100 days summer edition
#90 – 100 Days Of Miles Challenge

Finally I got my pulse watch back and a new pulse belt and today it was time for pulse based interval training.

So finally I wouldn’t go on feeling, instead I would actually during the intervals be a couple of beats under my threshold pulse. And it would also be interesting to see what pace I would have during the intervals.

So first it was 2K warm up where I was running in the beginning in a comfortable pace but increased the pace at the end.

So then it was time for the first interval. I got up to around 160, but then at the end I ran into some heavy upwind where I realized I increased the pace and heart beat raised to 165, a bit above my threshold pulse. Finally I got back to 161.

Rest 2 min where I drank some water.

Second interval I got up to around 160-161 but on a hill I automatically increased the pace and got up to 163 and had to slow down a bit to get back to 160. Tried to be on max 161 in each interval.

Rest 2 min where I drank water.

Third interval. Also upwind and got a heart beat to 163 and had to slow down a bit to get to 160-161.

Rest 2 min, drank water.

Finally the last interval where I also in the beginning was getting up to 160-161 but also increased the heart beat to 163 on a hill.

Then cool down for 1K

What i realized, that even if I didn’t see the pace the brain was focused on pace even if I did pulse based interval training. If the pace decreased during upwind I wanted to run faster but pace is not important here, the heart beat should be around 160-161. Also when I ran up on a hillier bike path and the pace decreased I increased the pace and got above 160-161.

I am a bit flabbergasted by myself over the pace during the intervals. It is not the pace normally run in, way beyond my comfortable level and can keep it for 2K.

Distance: 6.87 miles (11.06K), time: 1.07.24 h, average pace: 6.05 min/k, max pace: 3.56 min/k,
VO2 max: 29 ml/kg/min, cadence: 186

29.5K Hilly run

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#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

7.92K Flat run

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#30 – 50 runs in 100 days summer edition
#88 – 100 Days Of Miles Challenge

This afternoon it was time to get out on a shorter run.

I knew it would be hot but was hoping for a breeze.

Put my water belt on with 5 bottles of water.

It felt that I had a good pace in the beginnning but then I started to feel the heat and felt that I had to slow down a bit, part of me wanted to stop and walk but I told myself it is just going to take longer to come back home. me, running and heat are not firends. But all of a sudden I was hit by a cooler breeze 🙂

Even if I wet my hair and drank water and the cooler breeze the last 3K was no fun. They felt very heavy.

Distance: 7.92K, time: 50.09 min, average pace: 6.19 min/k, max pace: 4.58 min/k

If I am lucky I will get the new smart sensor and pulse watch back tomorrow.

Barefoot running

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#29 – 50 runs in 100 days summer edition
#87 – 100 Days Of Miles Challenge

So after my hilly run I decided I would do some barefoot running again.

I have increased the time to 15 min, I tried to run barefoot running normally, like I would when I am running with shoes.

Tried to run a bit faster but I think that the hilly run problably tired my legs a bit. It was faster but not as fast as last time.

Started on the grass and then ran to the parking space and then back on the grass and then back again to the parking pace.

There are some ”scary hills” to conquer

This is the little hill that I start on

And then when I am on my way to the parking space I have a tougher hill 🙂

Today I did not run over branches but there are these tiny stones on the asphalt that also can do harm 🙂

When I walked back there came a dad with his two daughters and I overheard a comment from one of the daughters 🙂 why is she walking barefoot? And dad said that she like to walk barefoot. That put a smile on my face.

Distance: 1.22 miles (1.96K), time: 15.01 min, average pace: 7.39 min/k, max pace: 5.15 min/k

Gabby's Challenges

Challenges that I am participating in

Etikettarkiv: 2015#100DaysOfMiles

Pulse based interval training

21.9K rainy trail run

13.39K Hilly run

2.41K Treadmill

18.68K Flat run

Physical training

Pulse based interval training

29.5K Hilly run

7.92K Flat run

Barefoot running