Etikettarkiv: ultrarunnercomeback

40.04K Trail Run

#62

This morning it was time for another trail run, the last on Österlen this and the last but one 40K trail run.

Was cold in the summer cottage in the morning so I had to drink two coffee before we hit the road.

How could the temperature drop so fast, last Saturday it was 11oC (51.8F), my feet was cold but got warm eventually. When I started it was 6oC (42.8F).

I was prepared and brought compression tights with fleece, wool sports bra, wool long sleeve, wool socks, windstopper, had forgotten to bring gloves but brought with me on the run my gloves I have when I bike to work. Didn’t need to wear them very long til my hands were warm.

Was left off at Alunbruket, from a distance I saw that there were cows on the meadow I pass before the woods. So I decided to start with the yellow marker instead of the orange marker, everything was just fine til I got out on a more open area and saw these cows, I do not trust these cows at all, at Brösarp hills I and the cows have bonded. I was not in a mood of dealing with these cows so I turned around and hoped that all cows would be on this first meadow. I now continued on the orange marker but when I got to the famous meadow I saw the cows, what?????? These cows are not going tot destroy my day, I am going to run my 40K trail run, since I am a problem solver I had to come up with a second detour, there is a red marker that I have seen when I have gotten out from the woods and am getting close to Hallamölla, where is the start, decided to head back to Alunbruket and have seen that there is a map, saw where the red marker started and had to head back towards Christinehof and then saw where the red marker was heading, have never run on the red marker before

A bit hilly in the beginning and mainly dirt roads, the red markers were far apart but one running friend of mine has tought me to continue forward if u do not see any arrow in another direction and it was true. Finally got on the dirt road where I am getting down on when I run on the orange marker and am in the woods and then get out on this dirt road.

Was not sure how long detour I had taken but when I was on my way to Vantalängan my pulse watch sounded and saw that it was 10k, so I calculated that I had 3K extra. I was suppose to run to Baskemölla and was not sure where I would end now.

I had some knee issues in the beginning and also fell flat faced before Vantalängan, scraped my elbow and my knee.

When I got to the Northern Brösarps Hills there were these cows I have bonded with very close to the orange marker

But I could walk to the left and they stayed on the right, one was glaring at me but did not move and when I had a distance I could start running again. When I got to the top hill there were more cows and I also managed to pass them without any issues, see how it goes when u have bonded 🙂 After I had run down in the valley and up again I saw that there was bull calves but I could pass them too 🙂

At the rest area I informed Wille that he had to pick me up at Vik instead of Baskemölla. Continued to Brösarp hills on my to Haväng, it got colder and put on the windstopper again but after a short time I felt it was too warm so I had to take it off. Had to walk from time to time but tried to walk not too long. When I got closer to Haväng there was a group in front of me, kids and some adults, one tried to scare the sheep, it was not my job to tell the kid to stop but finally the owner got his attention, passed this crows and got to Haväng, was a bit tough to run between Haväng and Vitemölla, tired legs and sand is not a good combo.

After that I had some K’s with asphalt and this weekend it was also Kiviks apple market, tought to pass Kivik with all the cars parked on the side, cars on the road moving and people waking on the side but finally I got out from Kivik and thought that I would be fine but of course they also had to visit Kivik’s musteri (cider place), narrow road, cars in both directions, bus, train with people between Kivik and Kiviks musteri and a tractor also transporting people and then me trying to be on the left side, sometimes have to stop to let cars pass, with tired legs it was not easy balancing on the shoulder and the ditch. Good to finally reach Stenshuvud

Good started running again til I got to the part where it goes up to Stenshuvud 400m when I have to walk and for the last time see this view, for this year

Magical.

Then it was time to head down from the top and the bottom of Stenshuvud.

Tried to walk shorter and run longer, had to say that I had to pass some times during my run at Stenhuvud’s area.

Finally got out from there, had a dirt road to run on before I got out on the asphalt again. Trail shoes on asphalt is not a good combo. There are two uphills on the last 5K. Had informed Wille to pick me up on the other side of Vik because I thought I would have 1K left when I got to Vik.

But when I got close to Vik I only had 800m left to 40K so I informed me Wille to get to the harbour instead. When I got down to the water I turned to the left and then turn back, when I got to the harbour Wille was there, odd, turned out that he had to read about the other part 🙂

So of course I had to take a swim in the ocean before the late lunch. Just had to do it. You probably can guess it was cold, it was 13oC (55.4F)

Results

 

Pulse Based Interval Training

#61

The original plan was to run my 20K city trail run after work but then I decided that I would try to rest my legs a bit more before the longer trail run this weekend.

So I decided that I would do pulse based intervals, I have done these intervals in a while but felt it was time again. Both pros and cons doing these intervals so close after a trail run when I have tired legs afterwards.

I got out but had to return back in again and get my eyeglass to be able to see what I needed to choose on my pulse watch. Off I went.

The pros with doing pulse based intervals so close after a longer trail run is that it is easier to stay below the threshold pulse which in my case is 160.

Started with 2K warm up when I run slower, try to stay not over 132 in pulse but at the end I start to get to 135-136.

The first interval was toughest, got to around 147-148 and stayed there most of the intervals, very close to the end I got to 157. I try to be at 157, it is easier if I would start to get to 158 to run slower and get down to 157 again, if I am at 158, it is so much easier to get to 159 and then above 160. What you need to work on is to not get over your threshold pulse.

Decided to walk during the 2 min rest and then it was time for the second interval when it did not take very long til I got to around 150 and then around 157. On the second interval I am running up on a bike path where I have a tendency to start to run faster and get above 160 but now I know that  and slow down when I run up and tonite I got to 158 but not higher.

TIme for 2 min walk during the rest part.

On my third interval I felt my tired legs, stayed at around 155-157 but all of a sudden I got to 161, tried to slow down but got to 163 but finally I could slow down and get back on track.

Last time I did pulse based intervals my heart raced to 180 in pulse which was very scary, took a very long time to get down to normal pulse then.

Walked during the 2 min rest and started my fourth interval. I do not know why this is happening now. My heart raced this time to, got over 160 and slowed down but the pulse just got higher and higher, I just had to stop and walk til the pulse dropped and then I could start running a bit faster again. This is the second time this has happened.

Then it was time for cool down when I walked first and then I ran slowly til I got back home.

Felt good except on the fourth interval.

Results

35.02K Trail Run

#60

Last weekend I ran one lap on Kullaberg and this weekend it was time for a longer trail run on Österlen.

Yesterday the storm Knud hit Sweden. I had a gig with my choir at lunch time, had a lovely upwind when I biked to the city and it was warm on my way up back to work. Lucky me I got back before the rain started. I was also lucky I did not have to take the bus down to Östelen, Wille picked me up at work but on my way to the car I got my shoe in a puddle, did not see it, I tried to get to the car as fast as I could, did not have any umbrella 🙂

There was talk the storm would stay over the weekend. It was windy at lunchtime but  nothing flew in front of me. It was windy on our down to Österlen, got a beginning water planing and some rain. I heard the rain during the nite and hoped it wouldn’t a rainy run today.

This morning I decided to put on my capri tights and t-shirt and I got a ride to Alunbruket, when I stepped out of the car I felt the cold and decided to change to long sleeve and I was glad that I did that.

It does not take long til I get to a short steep hill and have to walk a short distance after I have run up the hill and I felt the cold, my feet was cold and I hoped that I wouldn’t freeze for the rest of the day.

It did not take long til I got warm, at one point I felt that the long sleeve was a bit too warm and was thinking that I would change to the t-shirt that I put in the dry bag in my ultra back pack but then the cold wind hit me again so the long sleeve stayed on. I rolled up the arms from time to time and wet my hair a few times.

On the meadow there was no cows 🙂

I continued running in the forest and minding my own business and all of a sudden I saw two cows, what? Where did they come from, there have not been any cows in the forest before.

When I had run up the hill that I decided to run up all the way I was breathless, which I have been on all the runs before, had to drink but could not swallow, that was a first.

Another interesting thing that happened was that at one place, North Brösarps hill, at a long distance I saw cows jumping down a hill, was wondering what was going on. When I got down to the first valley I saw a bunch of cows walking in their pasture, seemed that that was a leader, realized that they were passing Skåneleden where I was running so I had to make a detour to the left, keep a distance from the cows is a good advice. Further up there was a cow who was bellowing, some cows had not followed the crowd and further up to the left there were cows who still were there who started running to get to the crowd, first I had to stop, did not want to come in their way but saw that I could continue before they came in my way, now another cow was also bellowing to the rest of the cows further up.

Today it was the most windy run so far and the positive thing was that I did not want to walk too long because then I got cold 🙂

Passed some trekkers.

When I got to Haväng I thought that it would be best to stay away from the water, I thought it would be more windy there.

 

 

The first 10K took 1.30h so I hoped that I would be able to run 20K around 3h and I made it in 2.58h 🙂 there was hope.

When I got to Vitemölla it would be asphalt all the way to Stenshuvud but I kept going with trying to walk short and run longer.

The question was if it would rain or not. When I left it was blue sky and not anything grey so I thought that I would be safe but when it was 1K left it started to drizzle which was ok.

After my 35K run I had 1K walking and just before I had to pass the car road to get over near the golf club it started to rain a bit more, got wet, was on my way to fix the syncing over to my mobile app, the phone got wet so I had to put it back in my ultra back pack.

Knew that Wille was already at Vik, was not sure if I would take a dip in the ocean or not but since it was unsteady weather, raining back and forth I decided that I would not take a swim in the ocean so I had to do a pick shower (=raggardusch) with wipes.

It felt that I still was tired after the run on Kullaberg even if the pain has stopped at the sides of my thighs, it was tough running up on the hills and even if I had some knee issues I was satisfied with the run. Hoped it would be shorter than last time

20.63 Trail Run

#58

Today it was time for my first run this year around Kullen (Kullaberg).

November 3rd I will run Kullamannen (Double Death, 44K) and decided earlier that it will be 3x40K runs and 2xKullaberg to get fully prepared for this race.

I could have done another thing today but I cannot be at two places at the same time and since the goal this year is to run through the finish line Kullaberg was more important.

So I took the train to Helsingborg and then the bus to Mölle. During the bus ride it rained, it was suppose to rain at 8 am but as we know weather is very unpredictable. But I hoped it would stop.

Here on Kullaberg I need to follow a route because I cannot find my way around, it is not my regular trail running area, I come up here 2-3 times before the race, the plan this year was to run in the spring as well but since I ran into pneumonia beginning of this year I needed to get in better shape before I could get up here. It is a tough lap even if it 21K instead of those 35-40K runs I do on Österlen.

When I started the run it was very windy down at the harbour but when I finally got into the woods it was more calm.

Last year it was a lot of walking up on most hills but now I could run up on most of them before the stone part.

I hadn’t run very far before the rain started, what a bummer, tried to hide under some trees but it did not help and I thought that if I have come all the way up here the rain is not going to destroy my day so start to run otherwise it will be a long day, started running again and the rain stopped, did not get so wet.

Got down to the stone part and followed the rule to stay closer to the land then more to the water, less wet stones and it was not so wet this day lucky me but there are still loose stones, they can seem to be steady but when u step on one it will move so I always walk on these stones and do not try to run, 700 m took 44 minutes and then Nimis shows up, an art work by a Swedish artists in wood, a steep hill up which I also walk/climb up on. It had rained earlier so it was a bit wet. It feels when u get up all the way to the top and then you have another steep shorter hill to get up on til it is time to run and walk til u get to Håkullen. I walk where there are more rocks, wet rocks are dangerous, I hurt myself last year when I stepped on a wet stone and fell, nothing broken but hurt my hand when I tried to dampen the fall.

Decided not follow the route 100% from the bottom to the beginning of Håkullen. I finally made it. Then the worst part is over.

This time I did not get lost, when I get closer to the light house and I get down a hill there is a gate to the left that I have missed in the past and has turned to the right but have realized that it was wrong.

Today I also tested these notorious Altra Timp. Saw these in a running paper, the grip looked good but when I read the reviews it was more cons then pros. If u haven’t listened to ”the ginger runner” on Youtube here is a video Review Timp The Ginger Runner but the ginger runner said that there are people who love the Timp so it would be interesting.

I can say this, the trail shoe was nothing wrong with except that it turned out it was too small for my feet even if I had ordered a bigger size so it was not nice after a while to run down the hills, that was the only negative thing I could say about this shoe. So the chance is high that I will order a new pair and sell the old pair.

The first 10K took 2.30h but then I also have the two toughest parts. Hoped that it would take less then 5h to get back. At the light house it was windy and I took it easy down the light house.

This day Kullaberg seemed to be occupied with Danes, I love Denmark but the people in front of me during my last 4 K’s did not know the rule about moving to the sides when runners or trekkers comes behind them and want to pass so I had to make a move when I had the chance so I could continue in my pace the rest of the way.

So finally I was on the beach and had 800 m left til Mölle harbour, had to run where the finish line normally is, this year it will be moved because they are renovating the harbour when the race is.

So what can I say about this first run compared to last year, 30 minutes faster, ran up on more hills, felt good. Last year one lap took 4.30h, it was very gooey and I had not prepared enough, was suppose to run some 40K runs but did not happen, was twice up on Kullen but that is not enough, ran into a knee problem closer to the light house and walking did not help so I threw in the towel.

So I hope for a fast first lap around 3.30 and then 5h on the second lap, then I will not make it before the max time of 8h but the goal for me is to run through the finish line and if I won’t be on the list, it is OK.

After the run it was time for the mandatory swim in the ocean, cold but refreshing.

Then Wille and I shared a shrimp sandwich for lunch after the swim

 

35.02K Trail Run

#56

I was suppose to run 35K last weekend but I ran 36K so during the week I decided that I would run 35K and then walk the last 1K as cool down.

So since I have been a bit delayed when I have set the alarm to 6.30 am I decided that I would get up at 6.15 am instead.

Got ready and the car was on the road 7.30 am.

Put on t-shirt, shorts, shorts gococo socks, it was 12oC (53.6F) when I started but I did not freeze, started from Alunbruket.

Got to the meadow, looked if there were any cows but did not see any but when I got around the first corner these sinister cows were there 🙂

Oh no no no, they are not going to destroy my day, I won’t turn back, as solution minded as I is I stopped and had to come up with a plan. Why I didn’t want to continue around them was because there was one cow that was very close to the path where I would run. So what was the alternative. A fence and a forest. Was the fence a electrical fencing? I touched the wire and was fine, throw over my ultra back pack and got over the fence, could get out further down where there were no cows and continued.

Today I ran up part of the Northern hills of Brösarp on the first hill but needed to rest my knee. The first 10K I had the time 1 h 30 minutes, 5 minutes slower than last weekend.

I ran then all the way down to the first valley and saw that there were cows close to the path where I would pass so once again I had to walk to not scare them too much.

I started to run up the second hill and then walked, further up I saw cows close to the path, how would I handle this, decided to do a detour further down and get back up further up and it worked.

 

When I got down in the second valley there were no cows so I was fine.

At the rest area I had to visit the toilet at the rest area and then I continued on the yellow marker.

There were some walking due to a knee issue but finally I got to Haväng. There were a toilet that I had to visit before I continue to Vitemölla.

I ran 20 K in 3 h and 6 min, 8 minutes slower than last weekend.

Then I get to this part where it is a lot of asphalt and running/walking.

I got a bit upset when it came to one car. One car can drive on this road to Stenshuvud but when it comes to two cars in different directions, one will stop and wait for the other to pass but at one point there were an Volvo and me and the driver almost forst me into the bushes, he had enough space to move a bit closer to the right but he had to almost smearing me along the elbow.

Then I got to Stenshuvud finally. Nice to back in the woods.

Started to walk up the stairs and up to the top of Stenshuvud. Magnificent view over the water and then when I passed all the stones it was time to start running down 800m and then continue towards the other side.

Once again I had to visit the toilet. This was a different one, it was plastic in front of the toilet and it felt like it was going to crack 🙂

I was tired in my legs and feet. Helped a couple who thought that they were at the wrong place, thought that they wanted to visit Stenshuvud so I told them to just continue.

Back on asphalt again so tried to run til I got to a hill part and then continue runing when I had walked up the hill. Ran into an upwind but managed to handle it.

Stopped the clock at 35K and then walked 1K as cool down.

When I got to Vik I was met by a glad dog.

Then it was the mandatory swim in the ocean but this time there was a dog that was in the water also 🙂

Results

 

15.80K City Trail Run

#54

I have decided that during the week I will run approximately half of the long trail run I run on the weekend.

The plan Saturday is to run a 35K trail run so my 16K city trail run was planned today. Hoped it wouldn’t be too cold. When I biked home from work it was 21oC (69.8F). Put on linnen, shorts, short socks, ultra back pack and headed out. Put on liniment on my right knee and hoped that I wouldn’t run into a knee issue during my run.

In the beginning I was running in the shadow and then I got out in the sun. Hoped it wouldn’t be too bad. Lucky me I felt a breeze.

There is a dirt road coming up around 2K and my feet and right knee have not been too happy, it has been too rough but today for the first time I was not forced to walk, ran all the way on the dirt road but had to stop and walk after the first hill. Took a short walk and continued running til the street where I always walk nowadays, I have run up all the way in the past so I will work on that 🙂

Then I continued running and even ran up the hillier bike path that I have walked up on earlier, felt good. Had to take a short walk after that.

Then I ran all the way to Klosterängs höjder where I ran up the first hill which really takes the breath out of me. Now I walk around and catch my breath til I was breathing a bit lighter and continued up on the second hill, took a short break and then continued running down on the other side. On my way down I passed a couple I saw last week, he wearing a back pack and trekking shoes. If you are running up or down a hill and meet him, he won’t move to the side. On my way back on the third hill I caught up with the couple and had to pass on the grass to the left. When I got up on the top I waited til they were almost up so I didn’t have to deal with them 🙂 And ran up the last hill.

Catched my breath on the last hill til I saw the couple starting walking up the hill that I was on.

Continued my run to St Hans hill and had to walk for a short moment before I continued running and this time I ran alll the way to St Hans, oh boy did that feel great 🙂

The goal on St Hans hill is to run up all the hills and walk less between and that is happening more and more.

A lot of freesbee golfers today that I had to watch out for so I wouldn’t get a freesbee in my face or on my head.

Then today I ran all the way home which I usually do.

Today I had a really great run, no knee issue and faster than last week.

Results

Weight report

Last Wednesday I weighed 65KG so +0.1 from one week ago.

 

35.99K Trail Run

#53

Remember that last year I didn’t get up on those longer distances. Had planned to run some 40K’s but that did not happen. Longest distance I ran was a 33K on Österlen.

This year my goal is to run through the finish line and with my pneumonia I had to start slowly but after vacation it was time to raise the bar. So I raised the bar quite a bit from 28K to 39.37K and then I decided that between the next 40K I would run around 35K so it won’t be too tough.

So I was thinking where did I have to stop to get up to 35K, decided that I would run from Alunbruket to Vik and also this time try to start at 8 am.

Once again it could rain but I would run as long as it would be good weather and if it would start raining it would depend how much and how cold if I would throw in the towel or not. Cannot just stop anywhere, need to be somewhere where I can be picked up by a car.

So off I went in t-shirt, shorts, packed a long sleeve in a dry bag which I put in my ultra back pack.

It is such a huge difference now when the temperature has dropped. Was around 15oC (59F) when I started, cool and nice and I did not freeze, some years ago I wouldn’t try to run in t-shirt and shorts when it is 15oC but I have given it a try now a few weeks and it has not been an issue, I get warm when I start running.

Some weeks ago I ran into a cow situation on a meadow where I have run smoothly for some years but this year one morning I realize that there are cows or heifers. What I did wrong was to walk towards them, but they looked sinister from the start. So every time now I look if I see any when I enter the meadow and there were none 🙂 Good!

Continued on the meadow, saw fresh cow dung and was praying that I wouldn’t see them around the corner and thank God they weren’t, I saw them on the other side of the creek and hoped that they wouldn’t come over to me but why. I could not see any natural path that they could walk on.

Got into the woods.

One thing I do not like in the woods are the spider webs that gets into my face and legs, it is more disturbing when they get into my face.

During the summer with the tropical heat I have not have any issues with a certain plant but now when the temperature has dropped, it is greener and now they have started to grow these nettle and without thinking I was running on a dirt road and got a bit to close to the left and felt the sting. The only thing to do is to ignore it and then it won’t sting anymore

The first part between Alunbruket and Haväng went quite well. Walked after some hills. Now I have started to run up more on the first hill at Brösarps Nothern hills (in the beginning), also on the second hill. When I was on my way there I saw a bigger group of trekkers on these hills and hoped that I would caught up with the group at a place where I could pass them easily. But I caught up with them down in the valley where I walk anyway but where I usually start running again they were in front of me so I took the opportunity to rest my leg and walked behind them til I got to the rest area where one of them said it looks good and I responded You too.

Then I continued on the yellow marker. I realized that I ran more today then I have done before even if I had to walk where it was cows and animals. Managed to run the whole dirt road just before Haväng.

The beach part between Haväng and Vitemölla was running and walking, it is tough running on sand.

After that I have approximately 6K asphalt which is not so good to run on with trail shoe so once again running and walking.

Finally I made it to Stenshuvud where I run a lot in the woods and it is going up to the top of Stenshuvud. Am running in the beginning but when I get tot the stairs I walk up on those and then all the way to the top. Time to head down and when it is not so rocky anymore I ran down. Now I got tired in my legs and feet so I did some walking, met a labrador puppy who was happy when I patted him.

Then it was only 5K left on asphalt. Ran and walked up the hills. The first 10K I ran in 1h 25 min, 20K in 2h 58 min so I hoped that I would be able to finish in less than 5 h and 30 min which I have said to Wille. I had run 35K in 5 h and 5 min which felt great but it was 36K to Vik but finished in 5 h 13 min which felt great.

Wille was a bit delayed but it was not cold so I tested my thermal blanket and then when Wille arrived I had my mandatory bath and then lunch.

Results

39.37K Trail Run

#51

This week it was time to raise the bar, 2 months left til the only race I will run this year.

When I got back from vacation I looked at the calendar and decided that it is more important that I run 3x40K runs and 2 runs at Kullaberg before the race.

So the first 40K trail run would happen today and first time on Österlen. Decided  to start at Alunbruket and thought that 40K would be at Baskemölla.

So I wanted to start running earlier since I thought it could take 6h to finish.

Started the run at 8.13, it was 13oC (55.4F), wore shorts, t-shirt. It was definately cooler but I never got too cold. Great to run when it was cooler.

Did not have to deal with the cows at the first meadow, they had been moved 🙂

Since it has not been a lot of trail running on my vacation and I have gained some weight it would be interesting how I would handle the hills but I ran up on the hill at approximately 3K (4K normally when I have started at Christinehof) and then I managed to run up on the hill at approximately 7K (8K when I start from Christinehof)

Then I decided that I would give it a try on the first hill when I get close to Brösarp and managed to do that, not all the way but part of it and then to my surprise when I got on the top it was cows there instead of horses. I thought that I would be able to run on the side of one cow that I thought was a good distance but she got scared and ran away 🙂

When I got down in the valley one cow was just where I would run so I had to get up with an alternative way because it was a lot of cows, worked.

The first 20K went well, I ran 10K in less than 1.5 hours, 20K in less than 3 hours.

After 20K I ran into a knee issue and had to do some more walking but thought that I still would be able to finish under 6h.

 

When I got to Stenshuvud I walked up because it is a lot of stones and some stairs.

 

What a view, I am blown away every time I have run up there. Now the uphill part was now the down hill part.

At Stenshuvud I got 5 drops of rain on me, saw that it was blue sky and white  clouds so I thought that I would be fine.

Felt good when it was 5K left

At the end I had very tired feet and the right leg was tired, ate a lot of carbs and drank Tailwind with coffeine to get the soreness off.

Last longest run was 28K and now I ran 39.37K, ran at the end, a bit tired but I can do it 🙂 Was expected to be more tired the first time

Some trekkers were out and passed some runners.

After the run of course I had to take a swim in the ocean, oh boy it felt much colder

Results

20.02K City Trail Run

#50

Did not want to head out too late since it could take 3h to run my 20K run after work so I started work at 7 am to be able to get out around 4.30 pm.

When I biked to work this morning it was cooler so I actually put on a jacket but during the day the temperature increased to a pleasant temperature.

Decided to wear shorts, linnen, ultra back pack with 1 liter water.

Finally the temperature has dropped to a manageable level.

I ran all the way to the first part where I have to walk which felt good.

Then I ran all the way to Klosterängens höjder up all the way on the first hill and had to catch my breath, I was wondering what the couple thought hearing me breating heavily while they were in a middle of a discussion.

Ran up all the way on all the other hills, they are a total of four.

Tried not to stay too long to catch my breath.

10K took 1h and 14 minutes, there was hope. I wanted to be able to finish this run in 2h and 30 minutes.

Ran into a minor knee issue and walked a short time after around 11K.

The I ran up on all the hills, I had decided that I would run up on all hills and the plan was to not have to walk and that worked. Also tried to walk a short moment if I had to.

What a difference it makes when the temperature has dropped 10oC (50F), during most of the summer it has been around 30oC (86F) and today it was 20oC (68F).

Had to stop a few times during the last 5.5K due to a minor knee issue and also that the legs wanted to be fast today.

Then finally it was 1K left and I ran all the way home.

Results

Weight report

-0.7KG since yesterday

20.47K City Trail Run

#48

I am back, did not blog over vacation, ran 5x5K runs. Enjoyed starting early in the morning when it has been cool.

Got back yesterday, before I went on vacation we had tropical heat in Sweden and after nearly 2 weeks in France the temperature has dropped but it is still warm.

Decided to head out on a long run after breakfast but the temperature as 24oC (75.2F). Brought 1 liter of water in my ultra back pack.

My legs were fast from the beginning but me running in the heat is not best friends so a slower pace would be much better but forcing my legs to run slower is just going to give bias (=snedbelastning) so I decided to let my legs decide the pace and when I would get this uncomfortable breathlessness I would stop and walk to catch my breath.

Even if is was warm when I started it was cloudy and there was a breeze so it  was not as tough as two weeks ago when I only lasted for approximately 1K.

The first hill I just ran up but then around 3.5K I had to stop and walk for a moment and then I ran again til I got to this part where I have walked in the past, it is a road in the neighborhood which goes up for a while.

Then I ran longer before I had to stop again.

Thought that I would be fine when I got to the first hill at Klosterängens höjder but I could not run all the way up that hill. When I stood at the top to catch my breath I saw on top of the second hill were school kids, they were not going to destroy my run but decided to run back on the first hill and run up again and hope that they would be gone. Now I managed to run all the way up 🙂 Felt good.

They had started walking down the second hill so I got ready and ran up the second hill and then ran down on the other side, ran back up again and ran all the way 🙂

Then up the fourth hill.

Then it was time to run to St Hans hills and run one lap there.

After approximately half the run I ran into a new knee issue, did not feel the same as before so I had to deal with that, what helped was to walk, if I started to run too soon I felt it in my knee so then I just had to walk some more.

It felt good to run up all the way on all hills except one, what I did this time was not to stop and catch my breath, kept walking instead and then when I was ready I started running again.

Then the worst was over and I had approximately 5K left. Wanted to finish under 3h.

I could wet my whole hair at the grave yard, had a place where you can fill water pitchers with water. Oh boy did that feel good.

I have to say that the heat was not the biggest issue, earlier it was blue sky and sun and now it was cloudy, but the fast legs in the heat made me have to walk from time to get rid of the uncomfortable breathlessness and then then knee issue from time to time.

Was glad to head out and get this long run, hope that it will cool down soon so I just can run.

Results

Weight report

Been on vacation, expected weight gain since I would not run as much as I normally do, hoped it would be around 2 KG and this felt good

+2.3 KG