Since I skipped the lunch run on Monday, me and Anders decided to run today. When I reminded him at breakfast at work it looked first like he had forgotten his running clothes but that was not the case 🙂
So around 11.30 we started our run or Anders got tired of me getting my pulse watch ready so I had to speed up the pace to catch up with him. I had fast legs today and Anders fell a bit behind.
Today I did not forget my flipbelt 🙂
It was very nice getting out for a run, it is interesting to see me in long 2XU tights, long sleeve and fleece, gloves and hat and Anders in shorts, long sleeve and t-shirt.
Gloves and hat went off after a while.
Next Monday it won’t be a lunch run due to the pope visit in the area where I work. I will work from home to avoid delays with trains and extra security etc etc so the lunch run will be another day and maybe Sara might join us 🙂
Distance: 3.27K, time: 19.35.5 min, average heart rate: 144, average pace: 5.58 min/k, max pace: 3.49 min/k, cadence: 178, VO2 Max: 31 ml/kg/min
And next lunch run I will have my new running shoes.
It was chilly this morning when I went to work but I had decided I would go for a run after work.
So leopard tights, orange long sleeve and flipbelt.
Nice to feel that I had a good pace compared to last weekend. Ran my 5K city run that I had not done in a while. There were some other runners out.
At the end I ran up a bike path and it fel extra good to just run up and pass a lot of pedestrians who just got off the train and have a nice pace at the end.
Even if it was colder I never experiencing any heavy breathing
Now it is time to get off those extra pounds and get down to where I want.
Distance: 5.04K, time: 30.10.5, average heart rate: 145, average pace: 5.59 min/k 🙂
max pace: 5.13 min/k, cadence: 180, VO2 Max: 28 ml/kg/min
Friday I took the night train up to Stockholm with another Coach K Runners who was going to run Lidingöloppet for the first time.
I have realized that first class in the best alternative with the compartment by myself, my own toilet and then breakfast at Royal Saturday morning which has really nice breakfast.
The train arrived 5.14 but you do not have to leave til 7.00 am so I put the alarm to 6.00 am.
Before breakfast I had to fix a few things first, get a new SL card, good to charge money on it (I could move over the money I had on my old card which had expired. When you get back from the race at Ropsten it is chaos so you could just use the card and get to the train.
Then I forgot to take out money Friday so I had to do it Saturday morning.
After that it was time to eat breakfast
I also ate one banana, youghurt and one boiled egg with caviar
When we had finished breakfast we walked to the train station to get to the Metro to take us to Ropsten. At the track I saw Marina and Emil, two other Coach K Runners. Took the train to Ropsten and then the free buses to Lidingövallen.
This year the number distribution worked much better, they had moved it inside where the sports trade show is but had moved out part of the sports trade show in a big tent so we had time to walk through the sports trade fair which wasn’t too crowded which has been the problem earlier.
I gave some tips to Liw and put linament on my legs, mu number on my bags, the bib on my t-shirt, realized I didn’t bring the magnetic race number positioning system. Decided to wear t-shirt without any long sleeve under so safety pins.
We took a walk to the finish line and I showed Liw where she would get her bags afterwards. They had put a temporary bridge over the street which we walked over and I thought this won’t be any fun after 30K tough trail running 🙂
Ate early lunch which consisted of grilled hotdog and festis.
Then I turned in my back pack, paid 40 SEK to get it to the finish line instead of have to walk back and get it afterwards, definately worth the money.
All of the sudden I saw Magnus who would run Lidingöloppet for the first time and we talked for a short moment and wished him luck.
Since it is 1.8K walking to the start I walked with Liw to it, she started 20 min earlier than me. It takes some time to get there and then you need to pee and stretch before you go to the starting group ”hem”. They had changed the way you went into the ”hem” which was very confusing and stressing, there was only one ”hem” and couldn’t get in there earlier than 10 min before.
Some warm up and then finally it was time for start 🙂
This year I had no expectations. Did commute February til May which changed my training, not as much as I usually do because I was a zoombie for 3 months, started to get back on track during the summer, on vacation I did not run as much as I have planned because it was so warm, then I got a cold so a couple of more trail runs would have been good.
In the beginning we are running on a wide open field and then after a couple of K’s you get to a narrow path and it just stops and you just running on the same spot til the chain starts moving and that continues for a while til it gets a bit more airy. I learned a new sign, if ti stops some runners are putting up their hands in the air.
The first 15K were just fine, had a time 1.38K at 15K but then I got very sore hips and tired legs even if I had compression socks. When it was 10K left my legs were tired so I was forced to walk up some hills that when I am better trained run up. Part of me wanted to through in the towel even if I wasn’t injured but lucky I have a stronger me and Lars ”the devil” in front of me which pushed me forward. The last 10K was heavy.
The worst hill is Aborrbacken which shows up when it is 5K left and I have always walked up that hill and it was no different this year.
Now it is only 5K left so K after K just gets shorter from the finish line and we try to pep each other, you could see a lot of tired runners at the end.
Finally I saw the finish line and I got up the pace.
Distance: 30.25K, time: 3.24.46 h, average heart rate: 153, average pace: 6.46 min/k, max pace: 4.46 min/k, cadence: 172, VO2 Max: 28 ml/kg/min
After work it was time to run my last run before Lidingöloppet on Saturday, a 30K trail race.
This year it will be my 7th time I run this.
Even if it seems that the Fall is here I was glad I still could wear t-shirt and shorts.
But when I started my pulse watch it did not want to work. First I could not understand what the problem was but since I am a problem solver I had to figure this one out. I have a Suunto and then I saw that the pulse watch was locked 🙂 Knew that I had to do a 5-button reset which takes a bit of time so decided to use Movescount on my iPhone instead and needed to pair my pulse sensor if I wanted to get all the values that I am interested in but the pairing did not work either so I just used Movescount this time.
Felt that I had a good pace but did not know what it was 🙂
Nice to just head out and run my 5K city run.
Distance: 5.20K. time: 30.34 h, average pace: 5.52 min/k, max pace: 3.33 min/k
So Lidingöloppet I am ready and you will see me on Saturday!
Today it was time for a lunch run again but Anders had forgot to bring his running clothes so this time I had the pleasure of running with Sara which was a bit nervous at breakfast when she heard she would run with me. I asked her what pace she has and she said around 6 min/k and I told her it wouldn’t be a problem. She thought that I was very fast 🙂 But even if I would have been, it is good to run with a slower runner than yourself and also a faster runner than yourself.
So off we went. Started a bit earlier today. It felt Fall in the air, a bit colder. I thought I would remember the route but did a short detour 🙂
In the beginning we had the same pace and then Sara told me I could have my pace, she knew her way around.
I asked her in the beginning how often she ran but she had just started again.
My legs were faster today so Sara fell a bit behind but I kept an eye on her, made sure she saw me and could follow me even if it was a distance between us and then I ran in some circles before I moved on to get a shorter distance between us.
For her I think it was good to run with me, she probabaly ran a bit faster, she ended up with a pace around 6.30 min/k. I was proud of her.
She was a bit exhausted afterwards.
Distance: 3.30K, time: 20.17.5 min, average heart rate: 142, average pace: 6.08 min/k, max pace: 4.54 min/k, cadence: 176, VO2 Max: 29 ml/kg/min
#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
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
Yesterday I was suppose to do lunch running but got stuck on the train, finally evacuated and arrived to work at lunch time instead of 8 am. So I skipped the running yesterday.
But today after work I ran a short run before laundry.
Temperature: 23oC (73.4F) but for the first time I skipped my water belt, big mistake.
I chose the 5K run out in the country.
Had a good pace from the beginning but then it started to get warm and I slowed down but it was still nice to get out for a run and not feel so heavy, it is definately going in the right direction.
Resting week has started before Lidingöloppet so short runs the last couple of weeks and going to the gym and maybe some extra core.
Distance: 5.24K, time: 32.27 min, average heart rate: 148, average pace: 6.11 min/k, max pace: 5.13 min/k, cadence: 174, VO2 Max: 34 ml/kg/min
