Etikettarkiv: rain

7.5K Short Run

#72

This is the second week after the race ”Double Death” (=Dubbeldöden), part of Kullamannen, November 3rd.

I decided to take one rest week the first week after, took two Yoga classes and had 60 minutes massage.

This week is was time to start running again, the original plan was to run 10K.

Had to run some errands after work but when I got back home I put on my running clothes and decided to use the headlight that I bought last year to use on the race Double Death, incredible headlight where u see way ahead of u and to the sides. There is one dark dirt road and then when I turn to the left on the asphalt there is no lights there either.

Felt that I had a good pace from the beginning, decided that I wouldn’t look at the watch, just let my legs decide what pace they wanted and go for it.

Stretched before I headed out, felt a bit in my right knee when I started the run but it disappeared. Some cars passed me when I was on the dirt road but felt that they saw me early.

When I had run more than half the route it started to rain and I decided to cut the distance, I have not have had a cold yet and not plan to have it either.

At the end I also felt a bit in my right knee but was not forced to stop. I get the feeling it is going in the right direction with Yoga now and massage twice.

This week I will go back to the gym twice a week instead of one and will see if that will do wonders.

Results

The cadence was 180 today, long time ago I saw that 🙂 I ran the whole route without stopping.

Weight report

– 0.35 kg from yesterday. I will keep up the good work, will be better when I get back on those trail runs.

29.34K Trail Run

#3 – 50 Runs in 100 Days – Autumn Edition

This week it has rained since Wednesday afternoon and earlier this week it looked like it was going to rain Saturday. I hoped that that would change.

When I checked Friday it looked like it would not rain today.

Decided that I would run my run from Christinehof to Kivik and if it would start raining I had to take a decision if I would cut the distance or not. Depending on the rain of course, if the temperature is high enough rain can cool me down in a positive way.

Also was not sure how those hilly intervals would affect my run

Temperature at start: 15oC (59F).

On the car ride to Christinehof it rained and I really really hoped it wouldn’t rain when I started and I was lucky.

So glad I brought my longsleeve which was on til I almost was at Haväng. It was cloudy most of the run but near Haväng the sun finally came out.

I thought it was raining from time to time but the creeks fooled me, their noise made me believe it was raining 🙂

Oops here a tree had fallen down on the path so I had to take an alternative way

Near Hallamölla, when I had run 5K, I felt the tiredness in my right calf so I had to walk from time to time during the run because of this tired calf, one more day rest would have been the best but it is good to run on tired legs since on the second lap on the race in November I will have tired legs.

It showed cleary today that it had been raining during the week, it was gooey and some puddles.

When I was on my way to the footpath there were a lot of horses that came running and when one of them saw me and came forward

The footpath was a bit gooey today

I was wondering if the heather would still be as beautiful as last time

That part still amazes me, I also saw a bird of prey

Then it was time to head back on the orange again, I was not sure if the horses would be back or not but they were and I also had to pass some cows, thought it would be good to walk slowly til I had gotten a good distance between them and me til I started running again

Then it was time to get out on the yellow marker to Haväng. On the yellow I had the pleasure of bond with these too curious foal

They almost attached my ultra backpack, it was hard getting away from them, when I started to walk to the stone wall the grey foal followed me 🙂

Nice to get to Haväng and see the ocean

On my way to Vitemölle it looked like it was raining close to Kivik and then it started to rain but great thing today was that I ran the whole beach path without walking, that was a major thing.

Also when I got on the side of the car road I ran a longer part, with tired legs and altra lonepeak trail shoes asphalt is not so funny

Had to take the mandatory swim in the ocean afterwards even if it was raining and the temperature was around 13oC (55.4F)

Then it was lunch at a new interesting place

Distance: 29.34K, time: 4.16.16 h (improvement with 4 minutes from last time), average heart rate: 133, average pace: 8.44 min/k, max pace: 5.13 min/k, cadence: 150, VO2 Max: 27 ml/kg/min

22.66K Long Run

#30 – 50 runs in 100 days – Summer edition

First we took the car down to Vårhallen where I had time to relax before I went out on my run from Tobiksvik to Borrby Strand.

Decided that I would run 5K and then 500 m walk.

When I left Simrislund I found where I should have run when I ran to Brantevik and then ran this part today closer to the water which was nice

Just before I got to Brantevik I got drizzle but it actually felt nice when it is a bit warmer

When I started my third 5K my weak me wanted to give up before 5K but all of a sudden I had run 2K and told myself that it is only 3K left and then I got to 3K, see only 2K and it was 1.5 and 1 and then I managed

It was suppose to start raining around 2 pm but it actually started earlier and for a short moment I thought that I might cut the distance but I didn’t mind this rain either and thought that it would stop later on.

When I got to Skillinge I saw a orange marker and was on my walking part when Wille showed up and wondered if I had given up and I told him no, just am walking my 500 m. He continued to Borrby Strand where he would meet me. I saw these yellow markers in plastic but felt that something was wrong when I would continue on the car road, turned back where I saw the last orange marker and when I turned down to the right there the next orange marker, when I crossed the street I missed it but then I was on the right path again. Felt nice when I had run at the side of the road and crossed the road and got closer to the water again

Now I started to get tired legs and have to mentally pep myself not to give up til I reached 20K to have my 500 m walk again. Checked where Wille was and thought that I was close and started to run before I had walked 500 m but it turned out it was a bit more.

Interesting was that the route continued on the beach but I had to take a detour because it was some branches in the way and I didn’t want to get wet shoes.

Here it was a heavy upwind plus it is tougher running on the beach and had to walk again, thought that I saw Wille and started to run again. Found out later that he had not walked down the beach.

More flatter run this time but close to the water which I liked a lot.

The mandatory swim in the ocead, was cold

Distance: 22.66K, time: 2.53.16 h, average heart rate: 145, average pace: 7.39 min/k, max pace: 6.0 min/k, cadence: 162, VO2 Max: 27 ml/kg/min

Weight information
Lost 0.7kg after vacation

Pulse Based Interval Training

#29 – 50 runs in 100 days – Summer edition

I have worked from home today and during the day the sun was out and I was looking forward to do my pulse based intervals with a blue sky and sunny. The original plan was to do hilly intervals since I do not have a pulse belt at the moment, I ordered a new one and it could take up to 8 days. To my surprise it knocked on my door and my new pulse belt was delivered 🙂

So of course I had to do pulse based intervals

Later it was grey and heard it was raining north from here and was hoping that it wouldn’t start raining here.

Temperature was 19oC (66.2F) and when I was stepping out on the balcony it felt a bit cold but decided for shorts and t-shirt but also brought two water bottles in my water belt.

During the 2K warmup it was drizzle but felt nice, not too warm, cooling down the temperature a bit and further up I saw a bit lighter sky 🙂

Tonite it was back to normal pulse based intervals, the first interval felt tough, felt that I was going on max and was at 154 for a longer time but then got up to 157 (my threshold pulse is 160). Difference now was that I could be at 158 and not get to 159 soon after that, that has happened lately. The first interval always feels the longest, I guess it is because you have 3 more to go.

Nice with 2 min rest where I walked and took a picture of those lovely sun flowers. I did have any money with me and even if I would it would have been difficult to run around with them 🙂

Second interval felt tough too, was at 152 for a longer time but then ended up at 157 and also was at 158 without getting to 159 very soon after that. Did not get up to 160 when I was running up to the school. Have a tendency to do so when it is a hill but know now that I have to slow down and then I am fine.

Rest for 2 min when I walked

Third intervals my leg wanted to come home fast, got to 157 much quicker and at two times I was looking away from the pulse watch a bit longer and saw 160 on my pulse watch and hoped that I hadn’t gone above 160.

2 min rest when I walked and then it was just one more to go.

The fourth interval was tough at the end, tired legs and felt that I was running in tar but finally it was over.

Walked first and then it started raining, much more than drizzle but it was warm rain so I did not mind, usually I do not like to run in the rain but when it is a bit warmer and it rains in the summer it cools things down.

1K cool down.

Distance: 11.50K, time: 1.16.34.4 h, average heart rate: 148, average pace: 6.39 min/k,
max pace: 5 min/k, cadence: 170, VO2 Max: 27 ml/kg/min

16.24K City Hilly Running

#17 – 50 runs in 100 days – Summer edition

Tee original plan was to run 20K near the water on Österlen but since it was going to rain I decided to stay in the city and had to do a city run. Needed a hilly run and in the morning I decided I would run first to Klosterängshöjden and run up on one side and down on the other and then run back from the other side and down on the first side. Then run to St Hans Hills and run one lap and run around 20K.

It rained in the morning but around 10 it looked fine so I headed out.

Good choice to put on a long sleeve and capri shorts, even if it was 17oC (62.6F) it was cold in the air.

It felt to run up all hills at Klosterängshöjden, this spring I had to do a lot of walking up hills and now I just did it. Was a bit slippery but I managed to not slide to much, did not wear my trail running shoes.

Then it was to run back to St Hans hills and run one lap, ran also up all hills except the last one (murder hill) which is just soil and with all the rain it was slippery so I tried to run where I could but walk where it was really gooey. Such a joy to finally have strong legs and strong mind.

Just before I was finished running on St Hans hills it started raining again so I decided to cut the distance since I didn’t know when the rain would stop and I am not interested at all to get another cold when I am finally back with my running an gym training, did not want to get soaked and freeze.

Distance: 16.24, time: 2.01.53.7, average heart reate: 153, average pace: 7.30 min/k, max pace: 4.28 min/k, cadence: 170, VO2 Max: 39 ml/kg/min

Some progress on the scale as well

3.11K Morning Run

#2 – 50 Runs in 100 days – Spring edition

This morning it was time again for a morning run.

When I was walking out from the house I realized it had been raining during the night. It is true, our TUI guide told us if it is raining, it is raining for 10-15 min (just like Thailand) and during the evening and night.

Had decided I would do another route, the beginning the same but instead of getting out on the big road I would head out to the right side of the beach.

First time I saw other runners, passed two that looked Swedish and said hej.

In this area there are actually two resorts. But came two circles. Did not want to run into the other resort, thought it would be a path on the side to the beach

Distance: 3.11K, time: 22.14.5 min, average heart rate: 130, average pace: 7.09 min/K, max pace: 6.10 min/K, cadence: 174, VO2 Max: 25 ml/kg/min

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.

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

Pulse based intervals

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#11 – 50 runs in 100 days – No excuses edition

Today it was time for interval training.

Since the snow is gone and there is no ice I felt it would be safe to do those outside and not on the treadmill.

My day started good but then I got a bit irritated so it was good that it was raining.

Temperature: 4oC (39F)

Threshold pulse: 160

So I started with 2K warm up, tried to stay around 132 in pulse.

Then it was time for the first interval and got hit by a tough upwind.

2 min rest when I jogged.

In the beginning of the second interval I also experience tough upwind. This interval felt really long, at the end I was wondering if it ever would be over 🙂

2 min rest when I jogged

Interval 3 went ok.

2 min rest when I jogged

Interval 4 I experienced tough upwind and I survived because I pictured what irritated me in front of my face

Today I did not go over 160 even if the upwind was tough 🙂

1K cool down

Something that I have noticed when I do pulse based interval outside and on a treadmill. I am much faster when I run outside then when I run on a treadmill. 5. 30 min/k is the max pace I can do on a treadmill, after that I go over my threshold pulse

Distance: 11.88K, time: 1.10.42.5 h, average heart rate: 148, average pace: 5.57 min/k, max pace: 4.30 min/k, cadence: 184, VO2 Max: 27 ml/kg/min

46.59K Trail run

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#16 – 50 runs in 100 days – Hardcore edition
#123 – 100 Days Of Miles Challenge

This morning I woke up at 5 am to take the train to Tjörnarp at 7.31. This would be my last longer trail run before Tjörnarparen – 50K, Dec 12th. This was my first ultra race last year.

When I looked at the weather report yesterday I saw that it would rain 0.8 mm/h at 8 but totally forgot about that til this morning when I arrived at the train station and OH YES it rained. I waited it out and started the run. From time to time today it has rained but I decided I wouldn’t care and for some reason it did not bother me.

It is interesting how your brain can get really confused, after 2K’s run I ran in the Woods where they had felled trees, it looked totally different, even if I had the route in my pulse watch my brain still got confused. On my way back something told me I ran more to the right today so the route might be changed Dec 12th 🙂

I didn’t see any new piglets, I have found out that soon there will be new piglets which was some weeks ago.

The loop went good, walked only on the wet branches where it is slippery.

Came to Frostavallen where I met some other runners and it is so nice because we say hi to each other and smile. It lit up my day. There was one girl who was behind me with her dog and asked me if I was afraid of dogs and I said no. The dog fell behind at some point 🙂 but had to take up the pace to get to her owner and then I met a guy who I Think has run Tjörnarparen or I have met him before. He asked me if I did a testrun before Tjörnarparen 🙂

No errors yet and finally I found the small path after Nyrups Osteria when have crossed a stone wall.

The time at 22.5K was 2 h and 50 min which gave me hope.

Today it was extra gooey and wet but I never froze.

When I got back to Frostavallen I know that I am going to run to the left at Waxsjön but by automatic I started to run to the right and realized it and have to get back on the right track. Unfortunately now at 30K I ran into a knee issue that forced me to walk for a while. I hoped it wouldn’t come back. Then it is hunting season so it is not odd to pass hunters and they stood in a group and I said hi and they all said hi at the same time. They seemed to be the nice hunters. They confused me as well, turned to the left when I was going to turn to the right but realized that as well. So finally it was only 11K left, it always feel close.

Walked over the loop and had a tough time after that.

But then it was only 4K left and there was hope that I wouldn’t miss the train.

I have had a good running day today, focused on the running so no pictures were taken. Tested my new Altra Lonepeak 2.0 with the right size. It was such a joy to run in them. At a certain place at Frostavallen there is uneven stones close to each other and many down hills where I have sworn before because my toes have ached and today I had NO PAIN. I just love these new shoes. The sole is different from 1.5 and felt tired under my feet and one positive thing that I was not prepared for was that I had not problem running on the ”spänger”, I call them spongar.

Both Salomon Fellraiser and Altra Lonepeak 1.5 were not good on these.

Even if I ran into some issues I am very satisfied with myself. Seemed to have a good pace. It has been so nice to follow my development this year. So much has happened and I feel so much stronger.

Distance: 28.94 miles (46.59K), time: 6.00.54 h, average pace: 7.44 min/k, max pace: 5.25 min/k,
cadence: 168, VO2 Max: 27 ml/kg/min

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

Gabby's Challenges

Challenges that I am participating in

Etikettarkiv: rain

7.5K Short Run

29.34K Trail Run

22.66K Long Run

Pulse Based Interval Training

16.24K City Hilly Running

3.11K Morning Run

3.15K Flat Run

Pulse based intervals

46.59K Trail run

Pulse based interval training