#15 – 50 runs in 100 days summer edition
#76- 100 Days Of Miles Challenge
This afternoon I ran a hilly long run with some other Coach K Runners.
Roger joined me from my home and at St Hans hills we met Eva and Malin.
So the plan was to run first 2 laps on St Hans Hills and then a 6K flat run and then come back and run 2 laps on St Hans Hills.
I chose to run the ”Mördar variant” at Mördarbacken which is a bit tougher, interesting thing is that I also saw a Spanish slug (= Mördarsnigel) on that hill.
Perfect weather.
After 2 laps Eva ran back home and Roger, Malin and I ran on the flat run. Discussion for today was triathlon sprint, crawl, biking, max pulse among other things.
The flat run went well. After the flat run Roger decided that he had done his part so then it was Malin and me left but Malin’s knee started to hurt and I told her to get back home and not continue with me on those two last laps on St Hans hills which I finished alone.
St Hans hills was occupied by a lot of Freesbee players but I did not get hit in my head.
On the last lap I ran down the down hill hill once more and up the top hill before it was time to run back home.
Issue free which feels really good.
Distance: 14.53 miles (23.39K:1 .85K to St Hans, 21.54K Hilly run), time: 2.41 h
Transport to: 178
Hilly long run: 13.35 miles (21.5K), time: 2.30 h, average pace: 7.01 min/k, max pace: 5.55 min/k,
VO2 Max: 30 ml/kg/min, cadence: 172
#14 – 50 runs in 100 days summer edition
#75- 100 Days Of Miles Challenge
At the gym today I started with running on the treadmill. Did some stretching before I started.
Started with a pace of 6 min/k (10) and then increased the pace to 11 after 500m, then to 12 after 1K, then to 12.5 at 1500m and to 13 at 1750m. Tonite I had chosen a treadmill that made a bit more noise than usual 🙂 It bugs me a bit but what can I do? To be on the safe side I put on the safety string. It is such a joy nowadays to be able to run faster without being punished afterwards and I hope that it will continue this way. The plan this year is to get a bit faster out on those trails.
After the treadmill I did triceps, biceps, shoulders, back and legs: hip stability and hip strength exercises. Ended with the 5 min plank exercise, 90s regular, 90s regular with right foot up, 90s regular with left foot up, 90s right side plank, 90s left side plank, 90s reverse plank, foam rolled calves, back thighs with a trigger roller, then stretched.
Distance: 1.47 miles (2.36K), time: 15.32.9 min, average pace: 6.35 min/k, max pace: 3.48 min/k,
VO2 Max: 37 ml/kg/min, cadence: 172
#13 – 50 runs in 100 days summer edition
#74- 100 Days Of Miles Challenge
Earlier this week the plan was to run a 20K hilly long run but the plan changed to 20K flat run because I ran a 40K trail run last weekend, hilly intervals earlier this week and was participating in physical training. You cannot have tough runs constantly, sooner or later you will get punished. I got overtrained last fall and I do not plan to get overtrained this year. I have some tough ultras ahead and needs to be in good shape for those.
So I have two 20K flat runs and the one I ran today is my favorite. I run in the countryside surrounded by fields
I decided to wear linen and shorts and my water belt The weather was perfect. Some breeze but not too warm.
There were some bikers who also was training but no runners.
The road is leaning incorrectly so I have run into knee issues before so I have solved this problem by running more on the road and not so much on the roadside.
The good thing with the water belt is that you can wet your hair and face if it gets warm and I had to do that a couple of times.
I felt some pain in my right knee and hoped that I wouldn’t be forced to walk part of the run but I could run the whole run 🙂 It is such a joy now when most of my runs finally are issue free 🙂
First time I also was running this run with my GPS pulse watch so it was going to intereresting to found out the real distance. My long runs had turned out to be shorter but my 5K run which I have suspected was longer than 5K was longer than 5K.
When I got back to my neighborhood I was met by a very nice breeze.
I had a very enjoyable run today, blue sky with some clouds, warm but not too warm, some breeze and I was just running. That is a very good feeling.
Distance: 11.61 miles (18.7K), time: 1.59.03.3 h, average pace: 6.22 min/k, max pace: 5.37 min/k,
VO2 Max: 35 ml/kg/min, cadence: 176
#12 – 50 runs in 100 days summer edition
#73- 100 Days Of Miles Challenge
Tonite it was time for physical traning with Coach K Runners at St Hans Hill
First we started with warmup where we are going to touch each other on the outside of our bodies and if I get touched I do 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. The other set was to be in plank position and touch each other hands and if I get touched I do one pushup, after a while it was changed to that if I get touched I do 2 pushups and then one that touched did 1 pushup.
Exercise 1: Long jump to the top hill, then we did ”Jägarvila”,
Exercise 2: Long jump down the hill.
Exercise 3: Stood up and going into regular plank and then 4 mountain climbers repeated this til Suz our instructor said we were done
Exercise 4: Up hill doing reverse low lunges
Exercise 5: Circle situps, 10 reverse crunches, circle situps, 10 reverse crunches
Exercise 6: Down the hill doing reverse low lunges. When we got down we did regular plank til the rest got down
Exercise 7: 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
Exercise 8: 5 High jumps, 10 lunges, 15 jumping jacks, 20 crunches repeating this for 3 min
Exercise 9: Getting up to the top hill without touching the ground -> carry one person to the top hill til all people had been carried up
Exercise 10: 170 burpees one at a time while the rest did planking
Total distance: 3.30 miles (5.32K: 1.98K transport to, 1.14K physical training, 2.2K transport home)
Physical training: 0.71 miles (1.14K), time: 1:01.49.6 h, max pace: 3.34 min/k,
VO2 Max: 31 ml/kg/min
#11 – 50 runs in 100 days summer edition
#72- 100 Days Of Miles Challenge
Tonite it was time for a ”Glädjepass” – Fun Run with Coach K Runners
Fun run isa runthat focusonthepleasurabletorun andless on the Watch
On my way to the Fun run I had to choose another way because just in front of me showed up two horses, I am not afraid of horses but I do not like to get behind them because they might get scared and kick me and one kick can do serious damage.
It would be good to have a fun run after the hilly intervals yesterday. There were two new members who joined us tonite. From the beginning we were keeping together. Of course we got behind these horses but they galloped but after a while we caught up with them but the riders heard us and stopped and let us pass.
We ran the same route as last week.
After half the distance I started to get a bit behind, the pace had actually increased but I made up my mind that I would keep up with the rest. It is a mindset most of the time and even if I was breathless I came back to the group and even to the front which felt good.
I wore a water belt because the temperature showed 28oC (82F) and one of the girls asked if I drank up all the water. The thing is is the summer it is good to bring water because you will never know how warm it will be and there is nothing worse than getting very warm and not have any water with you, then you might have to stop and walk because you hit that heat wall so I always have water, better more than less so you can wet your hair and drink water it it will be very warm.
It felt good tonite to be able to fun a bit faster than 6 min/k and be breathless and just keep going. You can run faster than you Think but when you are out running by yourself it is so easy to run in a comfortable pace and not go outside your comfort zone even if you will be able to do it.
Results from the Fun run
Total distance: 6.65 miles (10.7K: 1.99K transport to, 6.71K Fun Run, 2K transport from)
Transport to: cadence: 176 Fun Run: Distance: 4.17 miles (6.71K), time: 39.38.7 min,
average pace: 5.54 min/k, max pace: 5.23 min/k,
VO2 Max: 29 ml/kg/min, cadence 180 🙂 Transport from: cadence: 174
#10 – 50 runs in 100 days summer edition
#71- 100 Days Of Miles Challenge
Tonite I had the pleasure of doing hilly intervals with some other Coach K Runners – Emil and Marina.
First we did FKT on St Hans (Fastest Known Time). Coach K Runners have a route that we run on and register our times. Horrible experience. I was very fast down and then a bit slower up but had blood taste in my mouth when I finished. My first time is 3.13 min. What we will do later is to run this again and hopefully improve our times. I was surprised by myself, thought that I would be slower since I had a longer trail run this weekend.
After we had recovered it was time to do the hilly intervals.
My pulse belt didn’t want to be with me tonite so we couldn’t do pulse based hilly intervals
Set 1: Long hill, middle hill, short hill and sledding hill
Set 2: Long hill with Mats’s ”mördar” variant, middle hill, short hill and sledding hill
It was tough tonite, it is so much better to do hilly intervals with people who are faster than you, then you presses yourself in another way so we felt we were done after 2 sets.
FKT: 3.13 min
Total distance: 4.85 miles (7.81K: 1.99K transport to St Hans, 3.74K hilly intervals, 2.08K transport home)
Hilly intervals: Distance: 2.32 miles (3.74K), time: 44.35 min, average pace: 11.55 min/k, max pace: 3.06 min/k
Cadence on my way home was 178 🙂
#9 – 50 runs in 100 days summer edition
#70- 100 Days Of Miles Challenge
Sometimes I wonder why I get up 5 am on a Saturday to take the train to Tjörnarp and get out on a trail run but on a day like this it is definately worth it.
It was with a little mixed feelings I started running this trail run. The whole spring has been issues issues and I was forced end of February to take time out from longer trail runs to get my gluteus issue under Control, when I did I ran into the next issue, lower leg issue and realized that Salomon Fellraiser needs to be replaced with a new trail shoe and after a discussion with a running buddie of mine I decided I would test Altra Lone Peak 1.5.
I have not been able to run all the way during any of my trail runs during the spring, the longest I got was in April when I ran 32K and then got tired legs.
Also the weather drastically changed after the heat last weekend so it was tough deciding what I would wear but I finally decided to have my CKR t-shirt, semi compression tights, regular socks. My pulse belt was also with me today. It was a bit chilly at the beginning 13oC (55F)
Checked my water bladder several times before I started that I got water, it has happened too many times in the past that after 15 min when I am going to drink water there is no water coming out 🙂 which makes me a bit frustrated.
It was nice hearing the birds singing at the start of my trail run.
At 12K is where my issues have started but I was just fine, in the forest I saw a tent and two girls camping and I said hi and all of a sudden a dog barked at me. Near there is a trail that was not so easy to follow today because of all the growth of bushes and grass and I also experienced getting my Altra wet, I had been told that Altra was staying wet because the fabric is very thick but it actually dried quite well and did not bother me after a while.
At around 17K I started to feel tired in my calves and I was hoping I wouldn’t run into issues later and chose to walk up on the tougher hills at Frostavallen, I also chose to run around the new trail alignment (green/orange), there has been a big puddle at one place and I have chosen to walk on a stone wall that has been a bit unstable, not very good when you have tired legs.
Today I also tested Redbull, some ultra runners drink this during ultra races and when one of my sport drinks bottle was empty I exchanged it with Redbull in the front. I am not a energy drink drinker and when I was shaken out the carbonic yesterday there was some left that I drank and didn’t like it then.
I passed 25K where I in the past had been forced to stop and stretch a longer time, did not happen 🙂
At 30K I didn’t have to start walking and not at 32K either. When I got to the loop I chose to walk because it is a tricky part and with tired legs it is better for me to walk, have done that in the past.
When I get tired in my legs I do not lift my feet and bump into stones with my front part of the shoe so there was some swearing.
As far as the temperature it was perfect, not too warm, not too cold
At the thicket I also chose to walk to rest my tired legs a bit.
Then it was only 6K left and I was using Robert’s tip to get the brain to focus on other things when you start to get really tired legs and drinking either sports drink or redbull helped.
Then it was only 3K and kept going and then I was done 🙂 And under 6h Tjohooooooooo!
First run where I have been running the whole time except at certain chosen places but not because of any issues or tired legs.
The train left 13.38 and I got to the train station at 13.43 so I had to wait til 14.38 for the next train. Unfortunately I did not have any cash with me but the small grocery store let me fill my water bladder.
Spent time stretching, oh boy was I stiff 🙂
Drank my protein drink and put news print in my trail shoes and walked in my socks til I got to the train station where I got off.
Distance: 24.85 miles (40.01K), time: 5.24.08 h,
average pace: 8.06 min/k, max pace: 5.57 min/k,
VO2 Max: 25 ml/kg/min, cadence: 170
When I got home I drank my smoothie and saw the last of Tour de France
#8 – 50 runs in 100 days summer edition
#69- 100 Days Of Miles Challenge
Tonite it was time for a ”Glädjepass” – Fun Run with Coach K Runners
Fun run isa runthat focusonthepleasurabletorun andless on the watch
I have had some problems with my pulse belt lately so this morning I spent some time solving this issue. Did some testing and the pulse belt was found quickly but then the GPS signals were not as fast.
So when it was time to run to the Fun Run I had to click on ”Later” near my home but the GPS signals were found in less then 100 m.
Thought it would be some heat so I put on my new water belt where I can have my iPhone in a pocket 🙂 I have been thinking about buying a flip belt.
Johan was in charge of the Fun run tonite and also a new route so I was looking forward to this.
In the beginning I had the pleasure of running with Viktor, who is a ultra runner. He also ran Hallandsultran. I found out he had been running with Altra during Tjörnarparen and Hallandsultran and liked the shoe 🙂 This is the new trail shoe I am testing.
Fun run has a pace of 6 min/k and it is normally a comfortable pace for me.
I was keeping up with the group most of the run but there was some upwind so I got a bit behind for a while and Johan noticed this and asked if I had some trouble and I said no, I did not run into any issues, the upwind got me so at some point I had a pace of 6.15 min/k which is fine. We discussed this that I want to become a faster runner and Johan suggested ”Fartlek” which I have heard about but have not really understood which is really interesting since I have already discussed this with another running buddy of mine that part of my long runs I should run with a faster runner and part of the run I would run a bit faster which is ”Fartlek”. I learned something new today
Total distance: 6.68 miles (10.75K), total time: 1.04 h
Fun Run: Distance: 6.73K, time: 40 min, average pace; 6 min/k, max pace: 5.13 min/k,
VO2 Max: 27 ml/kg/min, cadence; 178 🙂 Getting closer
#7 – 50 runs in 100 days summer edition
#68- 100 Days Of Miles Challenge
Tonite it was trail running at Orupsberget outside of Höör, approximately 40K north of my hometown.
We were two girls who took the train who took the train to Höör where Åke picked us up.
Interesting day. When it was time to pack it was very warm outside so I put on linen, shorts and short socks. Put sports drink in one bottle and Resorb Sport in another bottle, by the time it was time to leave the temperature had dropped. Lucky me I had put a t-shirt in my back pack. I also had decided I would take a swim afterwards.
I decided to put my t-shirt on and it was rain in the air 🙂
Not all runners were Coach K Runners.
It did not take long til I was in the back of the group but I decided I would try to keep up with the group today. It is one way to become a faster runner.
Unfortunately my pulse watch lost the GPS signals so it was not much registered tonite but definately my fastest trail run. There were some steep hills.
Distance: 4.35 miles (7K), time: 44 min, average pace 6.29 min/k 🙂
It would be nice one day to have this pace and not be so breathless.
Some of the guys ran one extra lap while I took a nice swim in the lake, it was a very comfortable temperature.
#6 – 50 runs in 100 days summer edition
#67- 100 Days Of Miles Challenge
So now it was time to run on the treadmill at the gym.
Even if running on a treadmill is very boring there is also advantages.
What a joy, it was not HOT, comfortable temperature, stretched a bit before I started. Pulse belt decided to be with me today 🙂
For a short moment I wanted to run with a comfortable pace like 6 min/k but that didn’t last very long. Started with 10 (6 min/k) and then at 500 m I increased the pace to 11, at 1K increased the pace to 12, at 1.5K increased the pace to 12.5 and at 1.75K increased the pace to 13 and then gradually decreased the pace to walking mode. When I got up to 12 I felt it would be good to put on the safety string to be on the safe side.
After the treadmill I did triceps, biceps, shoulders, back and legs: hip stability and hip strength exercises.
Then it was time for core where I first did 20s in each direction (am part of Fit Challenge 2015 where it is planks in July), made up for yesterday when I forgot to do them: 20s regular, 20s reverse, 20s right side plank and then 20s left side plank.
Then it was the 5 min plank exercise: 1 min straight arms plank on pliates ball, 30s regular plank, 30s regular plank with right foot up, 30s regular plank with left foot up, 30s right side plank, 30s left side plank, 30s reverse (instead of straight arms) and ended with 1 min regular plank (got in 30s in each direction for the Fit Challenge 2015 plank for today) in this exercise.
Then it was some foamrolling and stretching.
Distance: 1.66 miles (2.68K), time: 15.36.4 min, average pace: 5.48 min/k, max pace: 3.58 min/k,
VO2 Max: 30 ml/kg/min, cadence: 176 🙂
