Etikettarkiv: chilly

3.20K Lunch Run

#20 – 50 runs in 100 days – Winter edition

I am part of a challenge called ”Monthly challenge” where I every day get a couple of challenges that I am going to do and collect points.

First challenge I decided that I would when I was going up the stairs, first all the way to the seventh floor and then back to the right floor. Can say that I was breathless from time to time today.

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Second challenge was on my lunch run combined it with physical training. At the beginning of every gravel part would do one physical exercise. Had forgotten half of the gravels so I did 5 burpees, 5 situps, 5 pushups, plank counting to 60 x2 so it was a total of 8 gravel parts. A bit breathless from time to time. Some people looked strange at me 🙂 but I can take that.

Chilly but fresh was the weather. Both gloves and hat went off after a while.

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Distance: 3.20K, time: 22.07.6, average heart rate: 150, average pace: 6.54 min/k, max pace: 5.13 min/k, cadence: 176, VO2 Max: 27 ml/kg/min

Weight curve, interesting weekend, ran almost 20K Saturday and weighed me afterwards, had lost 0.2K. Best is to weigh yourself first thing in the morning which I did Sunday morning and then I had gained 0.4K but it is fine. I am back training and take it seriously. Looking forward seeing the result this weekend.

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Pulse Based Interval Training

#6 – 50 runs in 100 days – Winter edition

After the 6h treadmill battle I thought it would be wise to have a longer rest before I did some intervals so one week could be enough.

Before I have said that is it perfect to do pulse based intervals some days after a tough trail run/race because you will definately not go above your threshold pulse.

The start was not a very good one. I realized that nothing was moving, pulse stood at 83 and I definately did not have 83 and the time was not moving either. Got upset with my pulse watch but decided to move forward anyway. Had run about 1K when it stopped.

I started all over and started my pulse based interval training.

Tried to run with a comfortable pace but got up to 147 and it was time to slow down.

First interval went fine. This time it did not take long til I was up to 158 and 159 and had to slow down. The first interval always feels the longest

Walked during the 2 min rest

Second interval there was much tougher. It felt like I was running on max. There is a uphill where I also have a tendency to increase the pace and got up to 159 and had to slow down.

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Third interval felt even tougher. Took some time to get up to 157 and also got up to 159 and had to slow down. Very windy and chilly.

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Last interval is the easiest in a way because it is the last interval but it was still tough. Took some time to get to 157 and then got to 159 and had to slow down.

Was around 155-159 and even if I was around 152-153 at some Point it felt that I was running on max.

Really tough today but glad that I did it. It takes a bit longer to get back after 6h on a treadmill than 6h in the Woods.-§

And then almost 1K cool down

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Distance: 11.22K, time: 1.11.2h, average heart rate: 150, average pace: 6.21 min/k, max pace: 5.13 min/k, cadence: 172, VO2 Max: 27 ml/kg/min

3.35K Lunch Run

#3 – 50 runs in 100 days – Winter edition

Today it was time for lunch running at work, Anders has forgotten his running gear so I ran on my own.

Last week I was really sore all over my body but now after some days of resting I felt much better today. Was not as tired in my legs.

Most of the snow is gone but there were snow parts, some that I could avoid but some were avoidable.

Had a good pace today even if there was some upwind, chilly but I was not freezing.

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Distance: 3.35K, time: 18.30.7 min, average heart rate: 148, average pace: 5.31 min/k, max pace: 2.04 min/k, cadence: 180, VO2 Max: 27 ml/kg/min

 

Today good cadence, since I bought new running shoes the cadence decreased a bit but maybe it takes some time to get used to the new shoes and the cadence get affected.

 

2.56K Flat Run

#2 – 50 runs in 100 days – Winter edition

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Decide to run before breakfast this morning.

I got knee pain after the intervals, using my Sarva shoes so I didn’t want to use them but the bike path was icy from the beginning so I had to trip gently but to avoid injury I decided to run on the siden of the bike path.

It was nice running before the city has awaken, a few people were out walking their dogs and I felt the cold on my cheeks.

Did not like to run on the downed apples under the snow but got extra workout running on the snow which is a bit heavier.

When I was running on the bike path in the beginning I was wondering if that would be good running technique 🙂 the same I visualize when I do ”barefoot running”

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Distance: 2.56K, time: 18.10 min, average heart rate: 128, average pace: 7.05 min/k, max pace: 6.12 min/k, cadence: 174, VO2 Max: 23 ml/kg/min

 

 

5.13K Flat Run

#36 – 50 runs in 100 days – Keep Running edition

Tonite it was time for another run.

I biked to the grocery store after work and it was cold and grey so I decided to dress warm.

I had to do a GPS reset the other day because I ran into issues when I was following a route last weekend and lost the route.

So I was not sure if the GPS was working or not, did not find the GPS when I started my pulse watch and never heard a sound that the GPS was found.

I have a tendency to dress to warm when it is colder and get punished for that. After 1K I started to feel the heavy breathing. Had put on long sleeve, fleece and windstopper, compression tights with fleece. The gloves and windstopper got off and now I could breath much better and my hands got warm.

A bit slower pace today, could be that I have tired legs after the Functional Moves when it was a lot of squats etc.

Realized also that it is time to put on reflective vest and head light, it is getting darker and darker.

Distance: 5.13K, time: 32.17.3, average heart rate: 145, average pace: 6.17 min/k, max pace: 5.33 min/k, cadence: 174, VO2 Max: 26 ml/kg/min

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3.15K Flat Run

#34 – 50 runs in 100 days – Keep Running edition

Yesterday I packed my running bag to bring to work.

This morning when I walked down to the train station it was raining and it was Cold. It did not look good.

Part of me wanted Anders to have forgotten his running clothes but no such luck 🙂  We decided at breakfast that we would meet at 11.30 am and when I was looking out the window close to walking down to the basement and change I saw that Anders was in a meeting and still hope that he would say that we had un unexptected meeting but no such luck either 🙂

So I changed and got out and it was chilly, cold, windy and it was also raining and I hate to run when it rains.

I got up a good pace and once again Anders commented that I had smaller running steps than him and still ran fast and I told him, good cadence.

After a while Anders had to stop and walk and told me to continue and I was thinking that he must know that this time I won’t stop and circle around to wait for him, we both are familiar with the route now.

Once again I think that I had a good pace because I wanted to come back fast into the building and get warm. Anders ran in short and long sleeeve and t-shirt and I had long compression tights, long sleeve, windstopper, gloves and buff, the gloves got removed when my hands got warm.

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Distance: 3.15K, time: 18.40.8 min, average heart rate: 147, average pace: 5.55 min/k, max pace: 5.23 min/k, cadence: 182, VO2 Max: 30 ml/kg/min

5.04K Short Run

#32 – 50 runs in 100 days – Keep Running edition

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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.

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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

 

2.4K Short Run

#14 – 50 runs in 100 days – Keep  Running edition

So we have decided that some of us at work will run together at lunch time and today was going to be the premiere but I got delayed and ended up running my first lunch run alone.

Grey, windy, a bit chiller but since I didn’t know from the beginning I wore my water belt just in case.

I felt my tired legs this weekend and also today when I walked up and down the stairs so I was very surprised how fast I could run, even with tired legs. Maybe I wanted to come back fast to the warm inside 🙂

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Distance: 2.40K, time: 13.08 min, average heart rate: 155, average pace: 5.29 min/k, max pace: 4.32 min/k, cadence: 182, VO2 Max: 30 ml/kg/min