Etikettarkiv: plainintervals

#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

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

Pulse based interval training

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#14 – 50 runs in 100 days – Hardcore edition
#121 – 100 Days Of Miles Challenge

This afternoon it was time to do pulse based interval training where I am a couple of heart beats under my threshold pulse during the intervals. My threshold pulse is 163, I hoped that the sun would come out but it looked like that wouldn’t happen.

So it was just to head out and get those intervals done. When I started with warm up part of me wanted to quit and head back home but that wouldn’t happen. The weather was grey, upwind, rain from time to time. I am not very found of rain and upwind but it strengthens you as well.

The layup is the following:

2K warm up
4x2K intervals with 2 min rest between
1K cool down

Temperature: 15oC (59F). Started with 2K warm up and then it was time for the first interval which was the best interval. Rested (walked) for 2 min where I drank some water

The second interval I landed at 156 and lay there for a while, eventually I got up to 160, during this interval I am running on a bike path which is gradually increasing in altitude where I also increase the pace and got to 162 so then I had to run a bit ”slower” to get back to 160 where I try to be during the intervals. Rested (walked) for 2 min, drank some water. This was one of the toughest intervals. Here I started to feel a relief because I had done half the intervals

During the third interval I got up to 160 pretty quickly but was after that pendling between 156-159 but got back to 160. Rested (stood still) for 2 min, drank some water,

Finally the last interval where I also had a hard time getting up to 160. Also one of the toughest intervals and I just wanted it to be over soon.

The interval training today was tougher. The reason could have been that I still was tired after the fore foot running this weekend where I get very tired calves after 20 min fore foot running.

Ended with 1K cool down.

I hope that I can do one more pulse based interval training before the resting weeks before my last race this year

Distance: 7.14 miles (11.49K), time: 1.09.44 h, average pace: 6.04 min/k, max pace: 4.23 min/k, cadence: 178, VO2 Max: 28 ml/kg/min

Pulse based interval training

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#47 – 50 runs in 100 days summer edition
#104 – 100 Days Of Miles Challenge

Today it was time to do pulsebased interval training again where I during the intervals is a couple of heart beats under my threshold pulse. My threshold pulse is 163

Even if I didn’t have any sore muscles Sunday after the 30K cross country race that I ran Saturday I am of course frayed so I didn’t except the same pace as the other intervals when I have had more rested legs. But it would still be interesting to see what max pace I would be able to get to.

Ideal day for interval training, hardly any upwind.

First it was 2K warm up and then it was time to do the first interval, I first landed around 152-153 and stayed there for a while. It took a long time to get up to 160.

Rest for 2 min

Second interval I got up to 160 pretty fast, at the end I am running up on a bike path and had gotten up to 162, tried to avoid it but got up there this time too 🙂

Rest for 2 min

Third interval I felt tired in legs and was around 155 in the beginning. Got to 158 and finally 160 but dropped to 155 at the end.

Rest for 2 min

Fourth interval I felt tired legs and was also around 155 in the beginning, down a bike path I increased the heart beat. Got up to 158 and finally 160 at the end but dropped to 155 at the end.

Then it was 1K cool down.

Distance: 6.93 miles (11.15K), time: 1.09.19.7h, average pace: 6.13 min/k, max pace: 4.10 min/k, cadence: 182, VO2 Max: 28 ml/kg/min

Pulse based interval training

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#39 – 50 runs in 100 days summer edition
#96 – 100 Days Of Miles Challenge

Today it was again to do pulse based interval training where am a couple of heart beats under my threshold pulse during the intervals. My threshold pulse is 163

The layup is the following:

2K warm up
4x2K intervals with 2 min rest between
1K cool down

A bit chillier today around 14oC (57F). Started with 2K warm up and then it was time for the first brutal interval. Rested (stood still) for 2 min where I drank some water and tightened my energy belt.

On the second interval I have notice that during the running on a bike path which is gradually increasing in altitude that I also increase the pace and got to 163 so then I had to run a bit ”slower” to get back to 160 where I try to be during the intervals. Rested (stood still) for 2 min, drank some water and got the pulse down.

I have been lucky so far, on the third interval I am crossing a car road and this time a car came so I had to do a short detour and the pulse went down to 156. Take some time to get back to 160, the same if I get to 163 and have to get back to 160. At the end of the interval I ran into a heavier upwind and the pace got to 156 for a short moment, felt a bit more tired here as well. Rested (stood still) for 2 min, drank some water,

Finally the last interval where I also at some point got up to 163.

I handled the increasing pace much better this time, last time I got to 165 which is above my threshold pulse, this time my highest pulse was 163. Now I feel in my breathing when I am on my way to 161-163.

Ended with 1K cool down.

Intervals is not my favorite running training, it is the most brutal thing I can do to myself but I know what it will give at the end so there is a purpose and I am improving during my other runs. Maybe this interval training has something to do with it.

Distance: 6.88 miles (11.07K), time: 1.06.40 h, average pace: 6.01 min/k, max pace: 3.53 min/k,
cadence: 188, VO2 Max: 28 ml/kg/min

Pulse based interval training

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#32 – 50 runs in 100 days summer edition
#90 – 100 Days Of Miles Challenge

Finally I got my pulse watch back and a new pulse belt and today it was time for pulse based interval training.

So finally I wouldn’t go on feeling, instead I would actually during the intervals be a couple of beats under my threshold pulse. And it would also be interesting to see what pace I would have during the intervals.

So first it was 2K warm up where I was running in the beginning in a comfortable pace but increased the pace at the end.

So then it was time for the first interval. I got up to around 160, but then at the end I ran into some heavy upwind where I realized I increased the pace and heart beat raised to 165, a bit above my threshold pulse. Finally I got back to 161.

Rest 2 min where I drank some water.

Second interval I got up to around 160-161 but on a hill I automatically increased the pace and got up to 163 and had to slow down a bit to get back to 160. Tried to be on max 161 in each interval.

Rest 2 min where I drank water.

Third interval. Also upwind and got a heart beat to 163 and had to slow down a bit to get to 160-161.

Rest 2 min, drank water.

Finally the last interval where I also in the beginning was getting up to 160-161 but also increased the heart beat to 163 on a hill.

Then cool down for 1K

What i realized, that even if I didn’t see the pace the brain was focused on pace even if I did pulse based interval training. If the pace decreased during upwind I wanted to run faster but pace is not important here, the heart beat should be around 160-161. Also when I ran up on a hillier bike path and the pace decreased I increased the pace and got above 160-161.

I am a bit flabbergasted by myself over the pace during the intervals. It is not the pace normally run in, way beyond my comfortable level and can keep it for 2K.

Distance: 6.87 miles (11.06K), time: 1.07.24 h, average pace: 6.05 min/k, max pace: 3.56 min/k,
VO2 max: 29 ml/kg/min, cadence: 186

Pulse based interval training

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#25 – 50 runs in 100 days summer edition
#83 – 100 Days Of Miles Challenge

Tonite it was time for intervals again.

I am very satisfied with my Suunto Ambit3 Peak but during the spring the pulse watch ran into issues not finding the pulse belt from time to time. It was not such a big deal in the beginning because I could live without not getting the pulse registered, even if it is interesting looking at once in a while.

But since I started to look at my VO2 Max and also have started with pulse based training the pulse has become more important.

Suunto Customer Service has been great. I have had several support requests about the pulse belt, I have gotten several solutions and then it has worked for a while but then the issue has come back and now it was time to get to the bottom of this. I have suspected that the pairing of the pulse watch and pulse belt falls out and we have discussed if the pulse belt is the problem.

So when I scheduled pickup with UPS this morning I found out they could fetch my pulse belt and pulse watch this afternoon.

This meant that I wouldn’t be able to see the pulse and had to use Movescount on my iPhone during this training.

So I had to go on feeling as far as the pulse was concerned. When I was running on a hill up and down with my running buddy Lars at Vallåsen I was having a pulse some pulse beats below my threshold pulse and remembered the feeling in my body.

Last time I did this interval training I was increasing the pace a lot on the last intervals and the plan was not to run too fast.

This pulse based interval training means that I run 4x2K intervals and the positive things about this type of intervals are the following:

+ Gentler
+ Less risk of getting injured

But it is also important not to be above the threshold pulse because then it becomes so hard that it might require several days of rest!

It was very warm today so I brought one bottle of Resorb and one bottle of water in my energy belt.

Started with 2K warm up. I pass a horseback riding place during this warm up and today a girl was out with a horse on the dirt track. I am not afraid of horses but I know what damage one kick can do so I had to run across to another path because I felt that I wouldn’t have enough space to pass the horse.

Then it was time for the brutal pain. First interval. Part of your brain want to quit but it gets a bit easier when it it 1K left. Decided to stand still during the rest for 2 min and catch my breath.

Another brutal pain for 2K. Here is a longer hill, last time I was flying up that hill but today it was tougher. Could be that I still has not rested enough after my 48K trail run last weekend, the heat or that I ran alone. The pace got a bit slower here. When I was standing to catch my breath a elderly lady asked me if I had trouble breating. Inside I was laughing a bit because of course it can look that way after a interval and she didn’t know that I just finished an interval. So I told her that you would be a bit breathless after an interval. A conversation started about summer allergy and I couldn’t just start running, felt I had to finish this conversation so the rest was a bit longer than 2 min.

During the third interval I felt that I got above my threshold pulse and had to slow down a bit. Rested for 2 min.

Then the final interval, same thing happened here, increase the pace so I got above my threshold pulse and had to slow down a bit.

Ended with 1K cool down.

Since I did not use my pulse watch, no cadence was registered and of course no pulse or VO2 Max.

I have a little separation anxiety and hope that Suunto technicians can find a solution to the pulse belt issue and that I will get my pulse watch back soon. But it worked quite good with using Movescount on my iPhone.

Distance: 11K, time: 1.07.42 h,
average pace: 6.09 min/k, max pace: 4.04 min/k

Pulse based interval training

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#18 – 50 runs in 100 days summer edition
#79 – 100 Days Of Miles Challenge

Tonite it was time to test pulse based interval training. To have a pulse a couple of heart beats lower than my threshold pulse.

But of course I ran into issues with my pulse belt.

I had the pleasure of doing this with Malin, another Coach K Runner.

We started with 2K warmup and then it was 4xK intervals with 2 minutes rest between each interval.

I had created a workout in Movescount and thought that it was correct. The warmup, interval and first rest worked but not the second 🙂 so then Malin had to keep track of the distance after that.

Since I couldn’t see the heart beat on the display I had to go on feeling. My threshold is 163 and when we ran up the hill at Vallåsen this weekend I had a pulse around 160. So the first 2 intervals felt that I was below my threshold pulse.

Some other runners were out and dog walkers and I am wondering what they thought when they saw us and I was screaming at myself to continue and shout to Malin how long is is left from time to time 🙂

Sometimes I wonder why I do intervals because I do not like them at all. That is the most brutal running I can do but I also know what it will give 🙂 And tonite I was running REALLY LONG intervals.

The last two felt VERY LONG and I also went above my threshold pulse, thought it never would end.

The pace was definately outside of my comfort zone

Distance: 6.42 miles (10.33K), time: 1.01.20 h, average pace: 5.56 min/k, max pace: 4.11 min/k,
VO2 Max: 29 ml/kg/min, cadence: 182

MTD: 135.47 miles (218.1K)
YTD: 625.44 miles (891.90K)

Running Technique

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#3 – 50 runs in 100 days spring edition
#37 – 100 Days Of Miles Challenge

This afternoon Coach K Runners had the privilege to have a running technique session with ”Krutgubben”.

The temperature was around 7oC (45F) and grey so I decided to wear winter pants, orange long sleeve, fleece and green windstopper, since it was ”Rock Your Socks Day” I decided to have one of my pink compression socks and one black sock for this occasion. And of course gloves and hat.

I was a bit late because I got stuck at something so I hoped that I would get there on time. When I got to St Hans Hills I saw a familiar face and knew that I was not too late anyway 🙂

Distance: 1.99K, time: 12.23 8 min ,
average pace: max pace: 5.33 min/k,
VO2 Max: 28ml/kg/min

Some Coach K Runners were already there, some familiar faces and some that I had not seen before. Åke asked me if I had a jump rope, he had some old rope that would work just fine but I told him that I did not have one but Krutgubben had a bunch. We would later found out what we would use them for 🙂 First we were running to the first place where we would do some running techniques, time would tell 😉 you never know with Krutgubben.

We started with warmup

The first exercise, after the warmup, was that we would get together two and two that had the same pace, the natural choice for me was Eva Berg and waved at her.

And then the first group (included me) would start with running with jump rope, if we did wrong the jump rope would get in the way, which was a challenge, I Think that I was doing OK, something between running and jumping 🙂 and the second group would do:

Freezejumps
Stepup side
180 degree jumps

and then we swithed, There were some hip exercises, that I will start doing at the gym, to strengthen my hip muscles.

and then we swithed, There were some hip exercises that I think that I would continue with to strengthen my hip muscles.

Today we did the following exercises:

Jumping jack special
”Kick Ass”
High knees
High knees with high frequency
Indian Jumps
Indian jumps with long arms
Indian jumps with short arms
Hedge Walking without hurdles

After the warmup it was time for intervals. To prepare the body for the intervals, we were warming up by two and two running forward. The first person turned off at certain point and ran back, and then caught up with the second person that just continued.

Today’s intervals was Krutgubbens favorite where you would really pour on and thus enable the twitch muscle fibers.
Today we were working 2 and 2. One of us rested. The first person ran 300m and ran back and the second person did the same thing, then the first person ran 200m and ran back and the seond person did the same thing and then the first person ended with 100m and the second person did the same thing . This set was done 5 times / team

During the intervals I was feeling that my right gluteus got upset and was not sure this was a smart thing for me to do.

Ended with 50 cracy jumps

Then it was time to head home. I walked with Eva to her home and then I started to run but felt that my right gluteus has had enough and started to walk.

Total distance: 4.64 miles (7.47K) running, 0.75 miles (1.2K) walking

Treadmill running

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#1 – 50 runs in 100 days spring edition
#34 – 100 Days Of Miles Challenge

Tonite it was time to bike to the gym again, since I started a new challenge yesterday, 50 runs in 100 days spring edition I decided I would warm up on the treadmill. The plan first was to run 3.11 miles (5K) in a comfortable pace of 6 min/k (10) because I do not want to irritate my right gluteus too much now when I am doing so much better after I started foam roll.

But it felt good to run on the treamill, except that it made a lot of noise. We have two treadmill brands at the gym. I prefer the other one, does not stop in the middle of everything when you do intervals. The water bottle fits much better on the other treadmill. I know that they make noise but I didn’t hear it til now 🙂

When I started to run I decided I would run 2.48 miles (4K) in a comfortable pace but then the glutues did not bother me so I thought I would mini intervals. So after 2K I increased the pace to 5.42 min/k (10.5), at 2.5K I increased the pace to 5.27 min/k (11), at 3K I increased the pace to 5.13 min/k and then at 3.5K I increased the pace to 5 min/k (12). After 4K I gradually reduced the pace til I was walking. I am so glad that I am not afraid now to run faster and faster under 6 min/k. There was no security string at this treadmill but since it was so short I thought that I would be alright and I was.

Distance 2.82 miles (4.54K), time: 25.45.2 min,
average pace: 5.40 min/k max pace: 4.30 min/k,
VO2 max: 28 ml/kg/min

Gabby's Challenges

Challenges that I am participating in

Etikettarkiv: plainintervals

#week 15

Pulse Based Interval Training

Pulse based interval training

Pulse based interval training

Pulse based interval training

Pulse based interval training

Pulse based interval training

Pulse based interval training

Running Technique

Treadmill running