Etikettarkiv: hillyintervals

#week 15

Rehab exercises that I will do every day this week

1.Squats from a chair 3×10

2. Lunges backwards 3×10

3. Gliding bridges with one leg 3×10

Monday

Tonite after work it was time for interval training.

I am getting ready for Torekov Båstad race, 21.4K which is March 26th and they have a training program where I plan to do the interval.

So it was 10×1 min intervals with 1 min rest between where after 5×1 it was 3 min rest. When Suunto decided to get rid of Movescount and continue with the Suunto app it has not been possible to create workouts but some weeks ago I found out that I could create custom workouts in Runkeeper. The plan was to try this out tonite but I could not find the custom workouts in the dark and froze without gloves so I just had to start a regular run and keep track of the minutes, during the first 5×1 min intervals somewhere I got lost in the minutes so I had 2 min rest between the fives instead of 3 min.

Distance: 3.81K

Tuesday

The plan was to head out on a 5K run but my knee is a bit sore, not the whole time and less than last year so I decided to head out on 1 hour walk in the dark so I can test hilly intervals on Thursday.

Wednesday

The original plan was to get to the pool and have swim training but I was still coughing last night and then I am staying out of indoor training activities so after work I decided to head out on a 1 hour walk in the dark.

Thursday

After work it was time for my first hilly intervals this year.

6×2 min hilly intervals and decided when I created the Custom Workout on Runkeeper that it would be 4 min rest between.

The first interval I got further than I thought I would get, second interval I got tired legs early and did get as far as I thought I would get when I started the intervals. At the end I got longer than the second time.

Felt that I have not done hilly intervals in a while, I did not do any intervals due to my knee last year so it feels nice to be able to do them now but Pulse based has to wait because that is on asphalt.Even if it was windy it was not too bad.

The rest was too long so next time I will have 3 min rest and see if that works better.

Distance: 2.80K

Saturday

This morning it was time to head out on my trail run, it was time to increase the distance.

When I woke up it was raining, you never know if the weather would change when I got to Frostavallen but no such thing.

Just to put on the clothes for the weather and head out. Goo and wet was back 🙂

Since I have gained weight due to five weeks lack of exercising it took a bit longer, some hills that I usually run up on I had to walk up on, my legs just stopped but I also ran up some hills that I actually thought that I would have to walk up on.

Some walk on some flat parts where I got a bit too breathless. Knee got a bit upset but I did not have to cut the distance.

So glad that I can borrow a car so I can change to warmer clothes, dry socks before I drove back home.

Since I have started to exercise more this week the weight was not so depressing this morning

Weight Journey

-0.7kg this year so far


11.22K Hilly intervals

#10 – 50 Runs in 100 Days – Autumn Edition

The original plan tonite was to run 10x500m hilly intervals on St Hans Hills.

Worked from home to be able to get up to the hills earlier, always get started earlier when I am working from home.On the 2 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k

Thought that I heard rain before I woke up, grey morning.

Ran an errand at lunchtime when it was colder, rain in the air, on the news there had been talk about storm later so I started to think that I might head to the gym instead and do hilly intervals on the boring treadmill.

I was thinking how I would tonite on the treadmill, last time I increased each interval with 0.5%, started with 2.5%, finished with 6% which was tough. Decided that I would stick to 4% incline on all intervals.

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Streched before I started doing those intervals.

Then I actually did 1.5K warmup, with a pace of 6.18 min/k, so it would be easy adding 500 m to those 1.5K.

On the 1 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k

Put the fan on high.

1 min rest standing on the side and then had to get the distance to an  equal distance so it would be easy adding 500 m so it would be approximately 1 min each rest.

On the 2 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k

Approximately 1 min rest putting my head close to the fan and drinking water.

On the  3 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k

Approximately 1 min rest putting my head close to the fan and drinking water.

On the  4 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k. Started to feel the incline in my calves.

Here a couple stepped up on the two treadmills to the right of me. The guy was a bit heavier and breathed heavy and I asked him if he had put on the fan, it really helps on the treadmill but he said that he easily got a cold, not that I believe that the fan would get him sick so I continued with my hilly intervals

Approximately 1 min rest putting my head close to the fan and drinking water.

On the  5 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k. More tired calves.

Approximately 1 min rest putting my head close to the fan and drinking water

On the  6 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k. More tired calves.

Approximately 1 min rest putting my head close to the fan and drinking water

On the  7 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran approximately 430 m with 0% and a pace of 6.18 min/k. The treadmill stops automacially at 60 minutes. More tired calves.

Took a mini break, got off the treadmill and wiped my face and breathed for a short time

Approximately 1 min rest putting my head close to the fan and drinking water

On the  8 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.40 min/k. More tired calves. Here it started to be tougher during the 4% incline, more breathless and had to fight harder and that was how it was the last 3 intervals.

Approximately 1 min rest putting my head close to the fan and drinking water

On the  9 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.40 min/k. More tired calves.

Approximately 1 min rest putting my head close to the fan and drinking water

On the  10 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.40 min/k. More tired calves.

Here I had to step off to the side and breath for a short moment before I started the cool down.

These two hilly intervals trainings had been good preparation if I will participate in the 6h treadmill battle that Coach K Runners have had for some years now. Felt the tired feet, get more tired under my feet after a while.

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At the warm up I gradually decreased the pace til I got down to walking mode.

Even if the treadmill is boring it is great that it exist when outside is not an option

Distance: 11.22K, time: 1.29.13 h, average heart rate: 154, average pace: 7.56 min/k, max pace: 5.57 min/k, cadence: 176, VO2 Max: 30 ml/kg/min

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11.08 Hilly Intervals

#2 – 50 Runs in 100 Days – Autumn Edition

The original plan was to run 8×500 hilly intervals on St Hans hills yesterday but in the afternoon it started to rain so change of plans, biked to the gym that was planned today and hoped the weather would be better today but  no such luck, it has been raining the whole day.

So I decided that I would do hilly intervals at the gym, on the treadmill and was thinking how would I do that. First time I would do hilly intervals on the treadmill.

Could I run 500 m with a certain incline or should I gradually increase the incline, many questions.

When I got home from work I was googling and found the right one at the top but changed it a bit.

Thought that I would do warm up first and then I would start with 2.5% incline but instead of having the 1 min rest after the hilly interval I decided that I would run 500 m with 0.5% incline, then 1 min rest.

Put on the fan and started my hilly interval training with a pace of 6.15 min/k. I would increase the incline with 0.5% for each interval.

First 2.5% was piece of cake, also 3%, had to put the fan on high, 3.5% no problem, no problem with 4% and 4.5%.

Then at 5% I was not sure if I could go any higher.

It said that if I would get lactic acid I would decrease the incline by 0.5%.

I survived the 5% incline.

Then I was not sure about the 5.5% incline, tougher of course but managed that too.

Then the treadmill stopped at 60 min so I took a micro pause

Then I was not sure about the last interval which would have a 6% incline, really tough but when it was 200 m left I just pepped myself to continue even if it was heavy breathing and I managed all the inclines that I had planned.

Great workout, really sweaty and tougher and tougher, I had of course the security string on

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Distance: 11.07K, time: 1.14.47.9 h, average heart rate: 150, average pace: 6.45 min/k, VO2 Max: 29 ml/kg/min

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Hilly Intervals

#36 – Transport to St Hans hills
#37 – Hilly intervals
#38 – Transport back to home

The original plan was to do pulse based intervals but since my pulse belt was not my friend yesterday (did not want to be found or paired) I decided that if my pulse belt did not want to be my friend I would do hilly intervals.

Turned out to be train chaos on my way home from work and made a decision that I would do hilly intervals independently if the pulse belt would be my friend or not.

Warm so I decided to wear shorts and linnen, mandatory waterbelt with 2 water bottles and my flip belt, regular running shoes.

Decided to divide the running in three runs to see if the transport before and after would differ much and see how the hilly intervals went.

Ran up to St Hans hills, and then got ready for those hilly intervals.

First interval was tough, heavy breathing at the top, the hill is approximately 500 m. Stayed on the top til my breathing was more normal. I was wonder how the couple who had a good time up there felt when I came up and was walking around breathing heavily 🙂 Not a good place to choose when a lot of runners do hilly training on this particular hill.

Then down again, I planned to stay at the start til I got down to 118 (heart rate) but when I got to 125 I felt fine.

Did my second interval which also was tough, saw that a group of girls had training at the top and was wondering if they were soccer girls. One of them even got a ride to the beginning of the top hill and she is a athlete?

Heavy breathing again at the top and when the breathing felt better I ran down to the start and waited til around 125.

The third interval did not feel as tough as the first two.

The fourth did not feel as bad either and when I got to the start those girls was passing me, I cheered one one, felt she needed it, some girls started walking and I could not help my self, do not cheat, they thanked me I pepped them, I asked them if they were soccer girls but there were handball girls and I said why are you walking, you run in your sport.

So on my fifth interval I had to show them I was a runner so I pushed it and that was the worse one.

Hilly intervals or intervals based on pace are the worst but I do it. I really need a lot more hilly training this year since I am going to run the ”Double Death” in November

Distance: 2 x 22 km = 44 km
Altimeter: approximately 2000 m

Then it was time to head home

On my way home I passed a mom and her daugther who had down’s syndrome and she was so glad walking at the side of her wheel chair and when she saw me she waved and clapped her hands and gave me high five, that made my evening, such cheerful child.

Transport to St Hans hills –  Distance: 1.64K, time: 10.47.8 min, average heart rate: 141, average pace: 6.33 min/k, max pace: 5.57 min/k

Transport from St Hans hills –  Distance: 1.65K, time: 10.44.6 min, average heart rate: 154, average pace: 6.29 min/k, max pace: 5.34 min/k

Hilly intervals – Distance: 4.74K, time: 42.49.6 min, average heart rate: 147, average pace: 9.02 min/k, max pace: 4.25 min/k, cadence: 164, VO2 Max: 32 ml/kg/min

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Hilly intervals

#16 – Transport to St Hans hills
#17 – Hilly intervals
#18 – Transport back to home

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The transport to St Hans hills was heavy today, the pace was 6.30 min/k which normally is a comfortable pace but today I was breathless. I am heavy now and the goal is to loose 10 kg, go under 60 kg this year is the middle goal.

It is tough to do pulse based on hilly intervals so what I decided today was to try to stay below 160, which is my threshold pulse as long as possible and when I hit 160 increase the pace.

This hill that I run on starts flat and then get steeper and steeper, at the end I was breathing heavily, almost getting respiratory distress (=andnöd) so I had to rest at the top to get the pulse down and then run back and wait til I got down to 118 before I started the next interval.

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On my first or second interval when I was at the top I saw somenone coming up the short side of the top hill and it turned out to be Tom who is part of Coach K Runners. He was preparing for St Hans Extreme 6h.

I was not sure if I would run 10 or 8 laps but during the run I felt that 8 would be enough today. It is interesting, in the beginning it feels very long til the end but after 4 intervals I was half way and the end was near 🙂

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Fun to see Kyrre who was working at AZ when I was working there and Sara. They were getting ready for St Hans Extreme as well. I asked if I still could sign up and it was not too late and the date is May 18th.

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Today I did not have the right clothing, could have worn capri tights and lighter socks but I survived because I brough water so I could drink and wet my hair.

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Part of my body wanted to start walking at the end of every interval but the stronger me did not let me do that.

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Even if I had a tough time I was glad I did it

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Distance: 7.77K, average pulse: 145, max pace: 5.33 min/k, cadence: 156, VO2 Max: 33 ml/kg/min

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This was my weight last week

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And like I have said before, weigh yourself in the morning. Today I weighed myself after my hilly intervals, eating lunch and drinking 3 glasses of water. Picture will come later.

 

 

8.86K Hilly Training

#6 (Transport to) – 50 runs in 100 days – Keep  Running edition
#7 (Hilly intervals) – 50 runs in 100 days – Keep  Running edition
#8 (Transport to) – 50 runs in 100 days – Keep  Running edition

Decided to do hilly intervals after work at St Hans Hills.

Wore shorts, t-shirt, pink compression socks, flipbelt and water belt

FIrst I ran 1.63K to St Hans Hills.

Then it was time for hilly intervals that I would do pulse based. Would try my best to not go too far away from my threshold puls which is 160. It is tough on the longest hill and tonite I decided to ran every other interval on the murder variant (mördarbackens variant) which is much steeper in the beginning and then there is a flat part before it is time to run up the top hill

So interval 1 was on the longest hill and I got to 160 on the flank part, realized I had to share the top hill with soccer girls, hoped that I wouldn’t get a ball in my head 🙂 Maximum heart rate 162
Ran back down to the starting point.

Rested til I got to around 130.

Interval 2 I was running up the murder variant which is steeper in the beginning, got up to 169, had a flat part and got down to 154 but then on the top hill I got to 166. Ran back down to the starting point.

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Rested til I got to around 130 and drank some water.

Interval 3 was on the longest hill, got up to 164. Ran back to the starting point.

Rested til I got to around 130.

Interval 4 was on the murder variant, got up to 166 on the first steeper part. And on the top hill I got up to 165. Ran down to the starting point.

Rested til I got to around 130 and drank some water.

Interval 5 was on the longest hill where I got up to 167. Ran down to the starting point

Rested til I got to around 130.

Interval 6 was on the murder variant where I got up to 166 on the first steeper part and on the top hill I got up to 166. Ran down to the starting point

Rested til I got to around 130 and drank some water.

Interval 7 was on the longest hill where I got up to 166. Ran down to the starting point

Rested til I got to around 130.

Interval 8 was on the murder variant where I got up to 166 on the first steeper part and on the top hill I got up to 164, started to get the pulse closer to the threshold pulse.  Ran down to the starting Point.

Rested til I got to around 130 and drank some water.

Interval 9 was on the longest hill where I got up to 167. Ran down to the starting Point.

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Rested til I got to around 130 and drank some water.

Finally interval 10 when I ran up the murder variant where I got up to 167 on the first steeper part and on the top hill I got up to 165.

On the last intervals I got closer to my threshold pulse, it is not easy to try to stay below 160 when the longest hill start flank and then get steeper at the end. Even if I try to slow down the pace I am around 158 and then it does not take long til I am above 160.

Now with the murder variant which is steeper at the beginning and have a flat part til you get to the top hill and it gets steeper and steeper again but it is my goal to try to not get too far away from the threshold pulse.

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Distance: 8.86K, time: 1.11.28 h, average heart rate: 148, average pace: 8.03 min/k, max pace: 3.50 min/k, cadence: 164, VO2 Max: 29 ml/kg/min, ascent: 336m, desc: 336m

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Ran back 1.65K to home after the intervals

 

 

 

Hilly intervals

#27 (transport to)- 50 runs in 100 days – Just run edition
#28 (hilly intervals)- 50 runs in 100 days – Just run edition
#29 (transport from) – 50 runs in 100 days – Just run edition

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Tonite it was time for my first event with Coach K Runners this year.

A while ago since I did hilly intervals and it was raining a bit during the afternoon.

Hilly intervals is great when you are in a shitty mood and need to get rid of the negative energy that are surrounding you. I have been in a good mood for a while now but then yesterday things changed. I cannot wait til this negativity will be removed from my life. Soon very soon a new era of my life will start

It was 16.6oC (61.88F) so I decided to wear my running skirt, t-shirt, short socks, flipbelt and water belt with 2 water bottles.

First it was transport to St Hans hills

We were a big group tonite and it was nice seeing Åke which I have not seen in a while, Eva and Johan who has been injured but seemed to be back.

I informed the leader Mats that I would test pulse based hilly intervals

We started with warmup

First exercise was to run up and down part of Slalombacken (=Slalom hill). Tough with trying to be under my threshold pulse, short rest and then up again. Finished with running the whole Slalombacken up to the trash can.

Then we ran to the middle hill where there was a change, first doing long jump and then changing to running backwards, alternating between these two. The pulse went up above the threshold pulse during the long jump and then it was tough getting the pulse during the backward running plus the hill got steeper and steeper.

Then we ran to the circle hill where we ran down the middle, ran to the right and up on that side, down the middle and then to the left and up on that side 2 times on each side. In the beginning the pulse was fine but on the top part on the right side the pulse got above my threshold pulse and then when I got to the left side I was above 150 which makes it difficult not to go above the threshold pulse on that hill too. No rest between. Had some rest and then we did this again.

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Then we had a relay exercise on the left side where I felt that it wouldn’t be fair to the team to do pulse based, there I rushed up the hill. The exercise started with that the first people in the teams went up to the top, the second person ran to the top  and did high five with the first person and the first person ran down the hill and did high five with the third person etc.

Then we ran down to the long hill where the fastest hilly people had to run further down and wait a bit til they could start running up the long hill on the regular part. The rest of us to the alternative part running up the mördarebacken (killing hill) on the right side. The pulse went way above the threshold pulse.

And then the last exercise was to run down the steepest part of the top hill (grass side) twice.

Nice being back on St Hans hills, time to spend a lot of time there to prepare for Lidingöloppet and Kullamannen. Tobbe told me he would run Lidingöloppet too. I am sure we will a group of Coach K Runners who will run Lidingöloppet

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Transport to – distance: 1.96K, time: 12.36.8 min, cadence: 174
Hilly intervals – distance: 5.13K, time: 1.01.51.5h, average heart rate: 146, average pace: 12.02 min/k, max pace: 3.07 min/k, cadence: 170, VO2 Max: 36 ml/kg/min
Transport from – distance: 2K, time: 13.04.4 min, cadence: 174

Hilly intervals on treadmill

#16 – 50 runs in 100 days – Just run edition

This is my first resting week before my ultra race June 11th but I saw an interesting hilly interval training in Runner’s World that I wanted to test and then I had to do it in the beginning of this week so my legs will be enough rested before the race.

Biked to the gym after work and here is the training

15 min warm up (ran 2K), started with 6 min/k but since I try to not go over my threshold pulse I had to decrease the pace during warmup

After that

500m interval                                  2.5% incline
1 min rest
500m interval                                  3.0% incline
1 min rest
500m interval                                  3.5% incline
1 min rest
500m interval                                  4.0% incline
1 min rest
500m interval                                  4.5% incline
1 min rest
500m interval                                  5.0% incline
1 min rest
500m interval                                  5.5% incline
1 min rest
500m interval                                  6.0% incline
1 min rest
500m interval                                  6.5% incline
1 min rest
500m interval                                  7.0% incline

During the rest I was standing, after the second rest I realized that this treadmill had paused. Grrrr, do not like that type of treadmill so then I had to move my running shoes on the treadmill a little during the rest

10 min cool down

Interesting exercise but I had to tune some more, at some interval I got to 163 in pulse, my threshold pulse is 160. It got tough at the end. It would have been nice with some breeze 🙂

Distance: approximately 8K

Hilly intervals

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#10 – 50 runs in 100 days summer edition
#71- 100 Days Of Miles Challenge

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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.

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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 🙂

Hilly intervals

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#4 – 50 runs in 100 days summer edition
#65- 100 Days Of Miles Challenge

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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

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The altitude during interval training

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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