#5 – 50 runs in 100 days summer edition
#66- 100 Days Of Miles Challenge
Today the plan was to run my 29K flat run. To avoid the heat I started at 8.30 but I was on my way to give up already at 5K, when I started the temperature was 21oC (70F).
At the beginning I saw a bunch of dog walkers, regular bikers and then later on race bikers. I envy them and get a bit angry at them too because they are so much faster than me and here I am suffering in the heat. There were also some roller skiers, odd for me to se them in the summer.
At 12.5K I did not run into any issue with my lower legs so it is definately my trail shoes this spring that caused this issue, my new trail shoes seem promising.
(I am smiling 🙂 even if it was hot
When I got to Lomma, 10K from Lund there was a traffic jam to Lomma Beach surprise surprise 🙂
At 14.5K I had to walk 1K, due to little ache in my right knee.
After that I had to stop and walk a couple of times because of the heat. I drank and wet my hair but wet my hair did not help one bit today. Hardly any breeze, not even when I got to the ocean, blu skye, no clouds and it seems to get hotter and hotter. When I started to run again after 23K I told myself that you run 2K more and then you can walk as much as you like. I cut my run shorter today, the heat was just too much for me.
The last 1K I pepped myself every 100m by screaming only 800m left, 700, 600, 500, 400, 300, 200, 100.
Finally the pain was over
The temperature on my pulse watch registered 31oC (88F), no wonder I was suffering
Distance: 15.54 miles (25.02K), time: 3.03.13.1 h, average pace: 7.19 min/k, max pace: 6.10 min/k, cadence: 164
#4 – 50 runs in 100 days summer edition
#65- 100 Days Of Miles Challenge
This afternoon I ran up to St Hans hills to do hilly intervals.
To be honest I do not like intervals because you give 100% and are exhausted when the interval is done but I also know that intervals will make me faster so it is definately necessary for my next challenges this Fall.
Not the best day to to this, the temperature was 27oC (81F) so I brought my energy belt with me with 2 bottles with water. Was not sure which running shoes I would use but decided at the end to run in my Altra Lone Peak 1.5 that is my new trail running shoe.
I decided I would do 4 hills x 3
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
Set 3: Long hill, middle hill, short hill and sledding hill
I would test another type of interval training, rest between each interval in each set would be based on pulse. When I got down to pulse 135 I would start the next interval.
So of course my pulse belt did not to be with me today.
So I started with warmup running around the top hill doing kick butt with feet, high knees and Indian jump and then I ran down to the first hill which is the worst one. It starts flat and get steeper and steeper and then the heat on top of that. Have I told you that I, running and heat, we are not friends?
At the top of each hill I drank some water and then ran down to the next starting point for the next interval. Decided to rest for 1 min and then ran up the middle hill. After that it was the short hill and rested for 30s and then the sledding hill and rested also for 30 s.
After each set I took a flat run around the circle hill back to the strating point of the long hill.
It was time for set 2, the long hill with the ”mördar” variant is brutal. Good with water is that you also can wet your hair and face when the heat hit you.
When I was on my way down to the short hill on set 3 the pulse belt had decided to be with me 🙂 so now it was time to test the rest down to 135 before I ran each interval.
You still need to be a bit breathless between each interval and 135 seems to work for me. You decide what pulse you want to get down to.
After the last interval on set 3 the pulse belt had enough 🙂
It was nice running fast again, I have avoided any type of intervals or physical traning during spring due to my glutues problem that I needed to take care of before I started to run fast again. I will see if my knee will complain tomorrow or not.
The results from the interval training
The altitude during interval training
Interval training
Distance: 4.64 miles (7.47K), time: 1.01.45.8 h, average pace: 8.15 min/k, max pace: 3.47 min/k,
VO2 Max: 32 ml/kg/min, cadence: 170
#3 – 50 runs in 100 days summer edition
#64- 100 Days Of Miles Challenge
Tonite it was time for physical training with Coach K Runners on St Hans hills.
June 6th I had linen at the end of the ultra race and after that I have been running in a long sleeve shirt and tights and finally today I had shorts and linen and did not freeze. What a lovely evening. There is rumors that it is going to be summer this week and I am looking forward to it a lot.
After my run Thursday last week I woke up with pain in my right knee, was a bit sore on Saturday but could run, got ache afterwards. Have foamrolled and it has helped a lot. I was a bit sore today but decided to participate and I do not have any ache yet. Really hope I can do intervals on Thursday. I need to get going with those and hilly training for my toughest challenge later this Fall.
We started with warmup: 2 and 2 in plank position where we were going to touch the other person’s hand, set 1: the person that got touched did 1 pushup, after set 1 – 10 burpees, set 2: the person that got touched did 2 pushups, the person that touched did 1 pushup.
First exercise: long jump to the top hill, 88 burpees together one at a time while the rest stood in ”Jägarvila”, down hill doing reverse low lunges.
Second exercise: everyone did an individual exercise while one ran up to the top hill and back, then we switched to the exercise to the right till all had run up to the top hill and back.
Third exercise: Up to the top hill doing reverse low lunges
Fourth exercise: 2 and 2 did circular situps where we are doing circles with our feet in opposite directions and change direction when our instructor Suz told us to switch, then reverse boat (pumping 10 times) x 2. Then regular plank, right foot up, left foot up, regular plank,
hands next to ears and up 10 times, up and rest x 2
Fifth exercise: long jump down the hill
Sixth exercise: burpee jumps up to the top hill and 10 burpees at the top and then ran back down.
Ended with 50 heel raisings
It could have been more exercises but these are the ones I remembered.
It is going to be interesting to see if I get sore core muscles tomorrow.
Total distance: 3.68 miles (5.93K: 1.96K transport, 1.93K physical, 2.04K transport)
Physical traning: VO2 Max 32 ml/kg/min
MTD: 52.53 miles (84.57K)
YTD: 489.98 miles (673.80K)
#2 – 50 runs in 100 days summer edition
#63- 100 Days Of Miles Challenge
Today it was time to get on those hills. Had asked a couple of girls from Coach K Runners if they wanted to join me and so then it was decided that Eva and I would run together. It was a while ago since Eva and ran together so I was looking forward to it. We always have such a good time.
Eve if the temperature was 17oC (63F) it looked grey and cold so I decided to wear a long sleeve shirt and tights. And today I also would test my new trail shoes. Salomon Fellraiser is not good on dirt roads and most of my trails runs and ultra races have longer parts of dirt roads so I am going to give Altra Lone Peak a try, bought Altra Lone Peak 1.5.
My pulse belt was not friends with me today and I ran to Eva and then we got up to St Hans hills. I thought it was going to be tough because I was not in such a good shape at physical training earlier this week.
We ran first from the start of the trail alignment of SHE last year but then at the end down the down hill hill. Then on the second lap we did a ad hoc running, tried some other parts.
Eva was running with me 3 laps and on the fourth lap I took the alternative ”mördar” hill (new trail alignment last year) and on automatic ran down the down hill again so I actually started a fifth lap :-), up the top hill and then down the dirt road and decided to ran up on the left side at ”mördar” hill and down the Nature walk and then run to Eva and get the tomato plant she and Niklas gave me and also got fika: peach pie.
As usual Eva and I had a lot to discuss on our run. I am trying to get her to join me on a ultra race next year but so far I have not succeeded.
I have to say that these Altra trail shoes felt very comfortable. Very spacy, not as narrow as Fellraiser. I will come with a longer report later when I have run from Tjönarp.
Distance: 8.11 miles (13.05K: 1.77K to Eva, 11.28K on St Hans hills)
time: 1.29.09.3 h on St Hans hills
average pace: 7.54 min/k, max pace: 6.25 min/k, cadence: 170
#1 – 50 runs in 100 days summer edition
#62- 100 Days Of Miles Challenge
Today it was time to do a test run to see in what shape I am in after two weeks timeout after my ultra race. After my first ultra race I took timeout for one week and ran into periosteum issues on my first run after the time out. So I decided to see if two weeks would be enough this time.
The plan from the beginning was to run 5K but during the run I realized that I wouldn’t know if I would run into periosteum issues, got it after about 6-7K last time so I changed the plan to run my and Eva’s adhoc run we did this spring.
The temperature was around 17oC (63F) and a bit windy so long tights, long sleeve shirt and a jacket. After a while I took off the jacket when it started to get a bit warm.
When I was out running I couldn’t believe that I had to wear long tights at this time of the year. I wished that the warmer summer temperatures would arrive soon.
Even if I wished that it could have been warmer it is so beautiful now, it is so green and a lot of colors. So this is definately my best time to be out running, also in the spring when it gets greener and greener after the grey winter.
I had my regular running shoes on and what was great with this run was that I did not run into any periosteum, gluteus or lower leg issues just a regular enjoyable run. It seems to me that two weeks timeout is what I need after a ultra race.
During the timeout I did both yinyoga and poweryoga and also had calves massage and it looks like something I will continue with during my timeouts and also calves massage after my really long runs.
Here are the results of this run:
Distance: 5.11 miles (8.23K), time: 54.21.2 min,
average pace: 6.36 min/k, max pace: 5.01 min/k
VO2 Max: 26 ml/kg/min
#27 – 50 runs in 100 days spring edition
#61- 100 Days Of Miles Challenge
Tonite it was time again for physical traning with Coach K Runners. I knew it would be tough because I have not done any physical traning since last year due to my glutues issue that I needed to take care of and did not allow me to participate in any kind of interval traning (including physical traning) til after my ultra race June 6th.
It was a bit cold and windy so I decided to have a extra jacket and gloves and hat in the beginning that came off and 1.5K.
I really felt that it was a long time ago since I participated.
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.
After that we ran up the hill and did 10 burpees and ran down again. I need to do more hilly training for sure 🙂
After that we did a exercise where we stand in a row and everyone does an exercise of our choice while the first person runs up the hill and down, when that person comes down we shift and I take over the exercise to the right. When we are done Suz the instructor asks if the exercise that I started is the same and if it is I do ”Jägarvila” or if it has changed I do 15 burpees.
Then we did jumps to the top hill to continue with several core exercises where I felt strong and
Then we took us down down hill by doing backwards lunges, some instability there
Then we had a exercise where we were running up half the hill with one person holding you behind and then we shifted. Ran down again and suppose to wait for the rest, which some of us had not listed to so we got punished with 10 burpees.
After that we did crab crawling to the top hill where we did a exercise where we were doing 172 burpees together but one at a time. While one person did burpees the rest of us did planking.
Then it was time again to do lunges backwards down the hill.
Finished with 5 burpees, 10 lunges, 15 jumping jacks and 20 crunches.
Here are the warriors that participated tonite
Good to be back and it will be physical training next week for sure
Total distance: 3.40 miles (5.47K): 1.97K to physical training, 1.48K physical traning and 2.02K from physical traning
Time to physical traning: 12 min, average pace: 6.15 min/k, max pace: 5.33 min/k VO2 Max: 30 ml/kg/min
Physical traning: 1 hour, VO2 Max: 33 ml/kg/min
Time from physical training: 14 min, average pace: 6.45 min/k, max pace: 6.10 min/k VO2 Max: 23 ml/kg/min
#26 – 50 runs in 100 days spring edition
#60- 100 Days Of Miles Challenge
After my ultra race June 6th I decided to have two weeks time out from running and today it waz time to get back running again.
Started with 2K running on the treadmill at the gym. Forgot to stretch before but did not run into any issues. Started with a pace of 6 min/k (10) and after 1K increased it to 10.5 and after 1.5K incrased it to 11. When I got to 2K I gradually decreased the pace every 10s til I was walking.
After that I continued at the gym with triceps, biceps and legs: hip stability exercises, hip strength exercise, lunges.
After that it was core with one plank exercise and also planking on a pilates ball. I am also participating in a pushup challenge so I did 7 regular pushups and 7 T-pushups on each side. Also after the ultra race I do calf exercises and a calf stretching exercise where I stretch and activate my calves. Ended with some foam rolling.
Distance: 1.17 miles (1.89K), time: 15.01.7 min,
average pace: 7.57 min/k, max pace: 6.25 min/k,
cadence: 176, VO2 Max: 27 ml/kg/min
#25 – 50 runs in 100 days spring edition
#59- 100 Days Of Miles Challenge
Got up 4 am this morning to leave at 6.05 to my second ultra race (first this year) – Hallands Ultra 50K which is a new ultra race.
I had decided I would run in my regular running shoes since I had realized that Salomon Fellraiser does not work for me on longer dirt roads and we would be on some today. Hopes that I wouldn’t run into any major issues and hoped to finish around 7 h, knew that the last 13K would be tough.
Peter from Coach K Runners was the driver for the day and in the car was also me, Malin who was going to do her first ultra and Lisa.
On our way up we discussed the weather, it had been different reports changing during the week, in the beginning of the week it looked like it would be 15oC (59F) at 8 am and 23oC (73F) at 2 pm but a couple of days ago it looked like it would be around 17oC (63F) and rain urgggg
So I had a linen under my t-shirt and packed a long sleeve in my ultra backpack.
Here we are at the parking lot 2K from the finish line, waiting for the bus that would take us to the start (were we were not allowed to park) and we could also get our bib.
Before start it started to rain heavily and I thought oh no not a rainy day but it stopped 🙂
Off we go. Early we saw a guy taking the lead and a small group after him.
Before I left I checked that water came out of the hose and it did but when it was time for my first water zip after 15 min, no water. So typical so I had to stop and open the valve and there were two people behind Malin and me (who would stick together as a team during the day) who stopped and I thought why are they stopping? It turned out that one guy was not racing just joining us and Susanne was the ”collector”, she didn’t race but would be last and make sure that everyone were fine. It turned out later it was good to have her as company.
So what happened. At around 12K I started to feel issues with my lower right leg but could still run. Susanne turned out to be a running coach (did not know that at the time) and she asked me if it was the periosteum but I did not think so, could be electrolytes or tight knots. At the second fuel station I had my own little cheering squad. Friend’s sister and her husband lives in Halmstad and I meet them from time to time on social occasions and had informed them about the race and that they could come and cheer and they did, well appreciated 🙂 Had to stop and stretch and then we continued our journey. Susanne gave me a very good advice today. Do not stop and stretch because it won’t do you any good, better to just stop and walk and start run again after some time and we tried that. Very good advice. She also said she would show me some exercises that I could do, she suspected bone tissue issues.
Malin and I decided that if we would stick together we would run through the finish line hand in hand.
We were running in the woods, across a golf course, at the ocean on rocks, smaller portion in the city, Along the river Nissan. Very Beautiful run, very green.
At 29K there was a 2K hilly part where it was a sprint price for the fastest runner but Malin and I did not even try, no risk we would win 🙂
But the real challenge started when it was 13K left and the fuel station was between the finish line and where we would continue. Runners were finishing the race while we still had 13K left. Some narrow parts in the woods, very gooey because of the rain during the week where we tried to not run straight through it.
Because of my lower leg issue we ran during the flat parts and walked up the hills and down but when you have very tired legs which I got at the end, down hill can be a real pain so we walked down on some parts. At the end I didn’t care about the googey parts and ran through them. Might show how tired I was.
Really good cheering and super nice functionaries at the fuel stations.
When I thought it was 6K left the fuel station showed a sign with 43K (so we had probably circled a bit down hill and up hill (not run wrong though).
Before those 43K I had really tired legs and started to walk but Susanne really pepped me to continue and after that I got my energy back but Malin was getting a dip and I felt she needed Susanne more than me and I was running solo. So when my pulse watch showed 50K I thought it would be 1K left but that 1K felt VERY LONG. It turned out that when I had run for a while in the Woods after my pulse watch had showed 50K, two functionaries stood and cheered me on and from there it was 1K (which I did not know) but the last part felt like it never ended and I felt hot on my cheeks, I guess I was very tired 🙂
Here I am after the finish line
Finish time: 07:27:27 h
Results: (I thought that I had saved the run just after the finish line but turned out that I didn’t so the distance a bit longer and time too, also problems with finding the pulse belt so not all results)
#24 – 50 runs in 100 days spring edition
#58 – 100 Days Of Miles Challenge
Tonite it was time to run St Hans Extreme again, a 10K hilly race in the town where I live.
I have been wanting to get a new PB since the best time that I have was from the first year I ran, was thrown into a team the same day, had never done any hilly training before. The last two years the tempetuare has been around 30oC (86F) and me, running and heat are not best friend.
Tonite the temperature were around 16oC (61F), ideal temperature for me but a bit windy so I was not sure about the clothing. Threw down a long sleeve in my back pack and biked to St Hans hills. Met some other Coach K Runners, which is the running group I belong to.
Decided to put on my long sleeve because I do not want to get sick now, important race next weekend.
Was not sure how it would go since my spring has not been the best, glutues problems, back thigh problems and lower legs problem.
But when the race started I felt strong from the beginning. This year we started below the down hill hill which was the only hill I had not run up on this year but it has been some hilly running this spring.
I have always a goal to not come last and that has never happened. The first year I was the last girl that finished but I still was not last. Then I have advanced every year I have run 🙂
I was passing several runners during the race and had some people who cheered me on.
On the third lap I looked at my pulse Watch and saw that it was possible for a new PB and when I was running towards the last hill I knew that it would happen and it was a great feeling
New PB: 1.04.35 h, old PB: 1.07.40 h
Distance: 6.21 miles (10K), time: 1.04.35 h, max pace: 3.07 min/k,
VO2 Max: 37 ml/kg/min
#23 – 50 runs in 100 days spring edition
#57 – 100 Days Of Miles Challenge
Tonite it was time again for the same 5K run as yesterday in a comfortable pace.
I decided it was time for t-shirt premiere.
It is so nice now to run when it is so green.
Such a joy again to not have any issues but of course, for the first time, my pulse watch did not want to cooperate. I realized I was increasing the pace and was below 6 min/k part of the run, feels great to get the faster pace back. Our bodies is fantastic to feel if you are not going to run faster. I have a gluteus issue this spring and the body has slowed down the pace.
When I had been running for a while I realized I did not have any time or distance 🙂
Lucky me I have a Suunto pulse Watch and Suunto has fantastic customer service. I need to have a functioning pulse watch June 6th. I have started to suspect it is the pulse sensor that is the trouble. Will found out later.
So unfortunately I cannot report any time, average pace, max pace, VO2 Max but it was a lovely run.
