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
After work I wanted to run a 10K run and decided to run the shortened 12.5K run which is around 10K.
This time I would bring my water belt when the temperature was 23oC (73.4F).
Felt a bit slower today even if the sun wasn’t out.
Had decided to say hi to every runner I passed which I did, even a rollerskier 🙂
I enjoyed the run even if wasn’t as fast as yesterday but I just have to keep my legs moving till Lidingöloppet which Sep 24th. This year I do not have any expectations but it would be good to finish close to 3h, we will see what happens, last year I was very frustrated, for the first time, of the clogging, I hope I can run smart.
Distance: 9.91K, time: 1.04.58h, average heart rate: 145, average pace: 6.33 min/k, max pace: 5.33 min/k, cadence: 172, VO2 Max: 25 ml/kg/min
So today it was time for the traditional 10 laps on St Hans Hills, last long distance before Lidingöloppet Sep 24th, a 30K trail race.
I wore shorts, t-shirt, pink compression socks, water belt with only water and and flipbelt.
It was perfect weather today. The sun was out from time to time but it was cloudy.
One lap is 2.5K.
Today there were 3 freesbee golfer groups, some bikers, some other runners, dog walkers and a bunch of horses.
In the beginning when I was running up to the grove there was a group of freesbee golfers that just had made rash so I had to stand and jog on the same place but then they were polite and let me through 🙂
So the first 5 laps felt like normal and on lap 6 and 7 I started to feel tired in my back thighs and ran into a knee issue on lap 7 that forced me to walk for a moment.
On lap 8 it started to feel a bit heavier and had to walk on the ”killer” hill (mördarbacken) so it felt like lap 9 would be brutal and was thinking that I would maybe not run lap 10 and I was so right, lap 9 was awful, I had to walk up on most hills, tried to run between but had to walk after a short moment.
I walked all the way home
Distance: 26K, time: 3:48.32h, average heart rate: 149, average pace: 8.48 min/k, max pace: 5.45 min/k, cadence: 156, VO2 Max: 36 ml/kg/min
#15 (Transport to) – 50 runs in 100 days – Keep Running edition
#16 (Physical Training) – 50 runs in 100 days – Keep Running edition
#17 (Transport from) – 50 runs in 100 days – Keep Running edition
Tonite it was crossfit inspired physical training at St Hans hills with Coach K Runners, a new type of physical training.
Decided to wear linnen, shorts, flipbelt and water belt.
#15 was 2.01K transport run to St Hans hills with pace: 6.23 min/k and VO2 Max: 29 ml/kg/min.
We were a bigger group today.
#16 – Physical training
First the two instructors informed us what crossfit is and how it would work tonite.
Started with mobility first.
Then it was time for all the crossfit exercises
Started with warmup where we worked 2 and 2, exercises for 40 sek, rest 20 sek.
Bear walking – Airsquats – On person did bear walking while the other one did airsquats and then we swithed
Burpees – The seal
Situps – Jog
Then we continued with
Warmup 2 och 2, jobba 40 sek, rest 20 sek.
Bear walking – Airsquats
Burpees – The seal
Situps – Jog
Workout 2 and 2:
AMRAP, 5 minuter per part. 1 minute rest between each part
Part 1
20 Leglevels
20 Airsquats
20 Donkey pushups
1 min rest
Part 2
20 Situps
20 Mountain Climbers
20 s ”Jägarvila” (=90,degrees) rygg mot rygg (count to 30)
1 min rest
Part 3
20 Folding knife
20 Burpees
20 Jumping Squats
1 min rest
Part 4
20 sek Plank together (count to 30)
Sprint together
20 pushups with clap together
1 min rest
20 Walking Plank
20 Reverse Burpees
20 Lunges
At the end I was quite tired so it was just to push it.
Forgot to start the pulse watch so I got distance: 0.32K and VO2 Max: 29 ml/kg/min
#17 was 2.03K run back to my home with pace: 6.45 min/k, VO2 Max: 38 ml/kg/min
#9 (Transport to) – 50 runs in 100 days – Keep Running edition
#10 (Physical Training) – 50 runs in 100 days – Keep Running edition
#11 (Transport from) – 50 runs in 100 days – Keep Running edition
Tonite it was time for my first physical training this year.
This week the summer came back and it was warm and sunny so shorts, linnen, flipbelt and water belt.
# 9 So first I ran to St Hans hills (1.97K, average pace: 6.40 min/k) where the physical training would take place, the pace was ok. I have gained a few Pounds and have had a couple of heavy training weeks but it is time to do something about this. Have a plan. I promised myself I would run all the way to the meeting place and I did 🙂
Most of the Coach K Runners that I trained with tonite was not any familiar faces except Helen, Anna and Ruben.
Someone saw that I had a water belt and said that it would have been good to bring some water since it was warm. I have learned the hard way, always bring water belt even if it doesn’t look warm, you never know.
First we warm up with running around two and two and try to hit each other on arms and legs and if you got hit you did a burpee, the second round the person who got hit did 2 burpees and the one that hit did one burpee. I and Helen paired up.
Then we had a circle exercise that we continued doing two and two, 30s, went to the next exercise and no rest til the circle was finished
Pushups, then jumping jacks, the plank, lunges,long jump x 2
Squats, running back and forth between 2 cones, side planks, skating, bridges x 2
Then we took us up to the top hill and stood in a line facing the top hill, everyone chose a individual exercise to start with and then when we did each individual exercise the first person in the line ran up to the top hill and down again and then we switched exercise (took over the person’s to the right). When it was my turn I had decide that I would just push it all the way up and it did work 🙂
Last exercise was that everybody did the plank while the person at the top of the line ran down and then next etc
Felt great to be back even if some of my muscles are sore now, feel ache in my back thighs, looking forward to tomorrow
#11 After the physical training I ran back to home (2.02K, 6.34 min/k) with heavy legs 🙂
Distance: 0.94K, average heart rate: 141, VO2 Max: 33 ml/kg/min
#6 (Transport to) – 50 runs in 100 days – Keep Running edition
#7 (Hilly intervals) – 50 runs in 100 days – Keep Running edition
#8 (Transport to) – 50 runs in 100 days – Keep Running edition
Decided to do hilly intervals after work at St Hans Hills.
Wore shorts, t-shirt, pink compression socks, flipbelt and water belt
FIrst I ran 1.63K to St Hans Hills.
Then it was time for hilly intervals that I would do pulse based. Would try my best to not go too far away from my threshold puls which is 160. It is tough on the longest hill and tonite I decided to ran every other interval on the murder variant (mördarbackens variant) which is much steeper in the beginning and then there is a flat part before it is time to run up the top hill
So interval 1 was on the longest hill and I got to 160 on the flank part, realized I had to share the top hill with soccer girls, hoped that I wouldn’t get a ball in my head 🙂 Maximum heart rate 162
Ran back down to the starting point.
Rested til I got to around 130.
Interval 2 I was running up the murder variant which is steeper in the beginning, got up to 169, had a flat part and got down to 154 but then on the top hill I got to 166. Ran back down to the starting point.
Rested til I got to around 130 and drank some water.
Interval 3 was on the longest hill, got up to 164. Ran back to the starting point.
Rested til I got to around 130.
Interval 4 was on the murder variant, got up to 166 on the first steeper part. And on the top hill I got up to 165. Ran down to the starting point.
Rested til I got to around 130 and drank some water.
Interval 5 was on the longest hill where I got up to 167. Ran down to the starting point
Rested til I got to around 130.
Interval 6 was on the murder variant where I got up to 166 on the first steeper part and on the top hill I got up to 166. Ran down to the starting point
Rested til I got to around 130 and drank some water.
Interval 7 was on the longest hill where I got up to 166. Ran down to the starting point
Rested til I got to around 130.
Interval 8 was on the murder variant where I got up to 166 on the first steeper part and on the top hill I got up to 164, started to get the pulse closer to the threshold pulse. Ran down to the starting Point.
Rested til I got to around 130 and drank some water.
Interval 9 was on the longest hill where I got up to 167. Ran down to the starting Point.
Rested til I got to around 130 and drank some water.
Finally interval 10 when I ran up the murder variant where I got up to 167 on the first steeper part and on the top hill I got up to 165.
On the last intervals I got closer to my threshold pulse, it is not easy to try to stay below 160 when the longest hill start flank and then get steeper at the end. Even if I try to slow down the pace I am around 158 and then it does not take long til I am above 160.
Now with the murder variant which is steeper at the beginning and have a flat part til you get to the top hill and it gets steeper and steeper again but it is my goal to try to not get too far away from the threshold pulse.
Distance: 8.86K, time: 1.11.28 h, average heart rate: 148, average pace: 8.03 min/k, max pace: 3.50 min/k, cadence: 164, VO2 Max: 29 ml/kg/min, ascent: 336m, desc: 336m
The plan today was to run 5 laps on St Hans hills and hoped that I would have a better run than last week when I was up on those hills.
Temperature: 19.7oC (64.5F)
Decided to wear shorts and t-shirt, flipbelt and waterbelt.
Last week the first two laps I was suffering bad and then I cut the distance, today I had a so much better run. I thought about that after 2 laps that it was such a joy to run those first two laps. Made a plan during the run that every other lap I would run the ”mördarvariant” (= killing hill variation), starting with the regular killing hill but then I ended up running the first and last lap on the regular killing hill and lap 2-4 on the killing hill variation.
The pace was ok, I have been faster but compared to last week I was happy.
There some other runners there plus two groups that did some sort of physical training, horses, some frisbee golfers but we didn’t bounce into each other 🙂
The weather was perfect, a good breeze, I had to wet my hair a couple of times and drank some water from time from time.
On the fourth lap I started to feel tired in my right hip and hoped that I wouldn’t be forced to walk but the pain went away.
I had to stop a couple of times to take up some of the water bottles that flew away, realized on the way home, if I put the waterbelt around my upper hips the bottles was sitting so much better. I am going to try to remember that next time 🙂
Distance: 16.07K, time: 2.04.17h, average heart rate: 147, average pace: 7.43 min/k, max pace: 5.57 min/k, cadence: 172, VO2 Max: 28 ml/kg/min
So today’s run was the last run in this challenge, I almost made it.
The plan today was to run 4 laps on St Hans hills, first lap in the right direction, second turn around and continue from the end, third lap in the right direction and the last lap turn around and continue from the end.
Brought my water belt with me. To St Hans hills I was ok but when I started running on those hills it was tough, heavy legs, heavy me, Heavy breathing. It was a long time ago since I this really bad run.
I had to cut the distance short this time too but I did not start walking 🙂 The last part I ran on flat ground and the pace was slow.
Distance: 9.20K, time: 1.06.27.3 h, average heart rate: 156, average pace: 7.13 min/k, max pace: 5.34 min/k, cadence: 172, VO2 Max: 33 ml/kg/min
#43 (Flat Run) – 50 runs in 100 days – Just run edition
#44 (Barefoot Running) – 50 runs in 100 days – Just run edition
The plan was to run Lund Run which is a 27K run
Wore linnen, running skirt, water belt and flipbelt.
I can follow the route in my pulse watch and everything seemed fine in the beginning but then I noticed that the pace showed 0 and the distance did not move so I stopped the watch and started over.
In the beginning I had a hard time breating, felt once again that I had too much weight on or too much clothes but neither was the case 🙂
Once again I noticed that the pulse watch did not want to work with me today and I realized that the water belt made me having issues with the breathing, moved down the flipbelt and then moved down the water belt and now I could breath so much better 🙂
In the beginning it was hardly any breeze but then finally I felt some.
For one hour I could run but then I was forced to walk. Me, running and heat are not best friends and when I have started Walking one time it might be more. My body was not working with me. Felt Heavy legs and decided to cut the distance and try to find the shortest way home. Found some new roads around the city.
Ran up to the straight road at Annehem where I had decided to do barefoot running on the asphalt. Unknown distance (the pulse watch did not show the correct distance but I guess around 20K
Visualizing running on glass was not needed, this asphalt was rough, it felt like I got Little stones under one of my feet and had to stop
