Etikettarkiv: sthans

8.82K Trail Run

#14

The original plan today was to run my 10K city run and premiere on St Hans hills Thursday but realized that on Thursday the race St Hans Extreme is happening so it wouldn’t work.

I was suppose to run three laps but since I had booked laundry time I had to be back at a certain time, decided that two laps would be just fine.

Warm of course so I wore linnen, shorts, water belt and flipbelt.

Now I let my legs decide the pace which works much better.

One lap on St Hans hills has 12 hills, both shorter, steeper, longer, a good mix, I knew that I wouldn’t be able to run all the way up on all those hills but the goal was to start running and hopefully make it all the way. If not it would be just fine. I am not back 100% when it comes to trail running but I am working on it.

The run would be shorter than planned but to get as close to 10K I decided I would start running up where St Hans Extreme starts and it starts just below the ”Downhill hill”, longest of them all, steep first and then level out at the end.

I started running on that hill but had to stop and walk part of it and was quite breathless when I was on the top, then there is a half moon, some call it horse hoof and then comes the ”Short hill”, it is called so because it is the short hill when I do hilly intervals with Coach K Runners but most of the hills are short 🙂   Started running but had to stop and walk part of the hill. Then I ran up some hills all the way before I got to the ”Circle hill” where I ran up the first part but on the other side I started running on that hill but had to stop walking. Then I ran up some hills all the way. Then it comes the hill in the grove where I also started running on but had to stop and walk part of it. After that it is a very short hill and then comes the ”Murder hill” where my legs refused to run at all so I walked up that hill.

Great to have water with me, I both drank and wet my head during the run.

I decided that on the second lap I would try to run longer on those hills where I had to walk part of it and then or course run all the way on those hills where I ran all the way on the first lap.

On the first lap a horse showed up, first we passed face to face but I kept a distance and then the horse turned around and ran up the short hill where I was behind the horse, lucky me the horse was faster than me, I had to be on my watch but the horse stayed on the top hill.

Second lap I ran longer on that first hill and just decided that I would run all the way on the ”Short hill” which I did 🙂

On the ”Circle hill” I ran longer on the second hill, in the grove I hoped that I would run all the way up but had to stop and walk but got longer on this hill too.

Then I decided that I would run all the way up on the ”Murder hill” and I did 🙂

I have to say that I did a good job there even if I had to walk part on some hills.

It felt good to be back on St Hans Hills. Hopefully soon I can start doing intervals again both pulse based and hilly intervals.

 

 

8.15K Hilly Run

#14 – 50 Runs in 100 days – Spring edition

I have not been active here for a while due to a cough and a irritating and stubborn cough that decided to stay so now it is my 5th week and allergy season. During the week I have been doing some thinking and had to decided if it is a allergy cough now or not and decided to test running for th first time in 5 weeks.

The plan from the beginning was to take the train to Höör and the bus to Frostavallen to run on the green mark but this morning it looked very rainy and decided to run on St Hans hills instead.

Temperature 7oC (45F)

Wore compression tights, long sleeve, windstopper, gloves and hat.

It felt that I had not done so much hilly running lately, breathless running up the hills.

The first was ”Mördarbacken” (=Killing hill) and oh boy. On another hill there was a group who did some type of interval training up a steep part of the top hill.

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I saw one dad with his daughter walking up that hill. Part of the run is was on the verge of breathlessness, need to run there much more if I am going to be shape if I am going to run St Hans Extreme

Even if it felt heavy it was nice being back doing hilly training.

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On my second lap I hear someone shout my name and I turned around and the dad with the daughter turned out to be an ”old” climbing buddy of mine so I just had to stop and talk with him. Did not know he had become a dad, had not seen him for some years. The daugher was 22 months and spoke both Spanish, English and Swedish and a charmer. Nice to catch up and then it was time to finish the run and head home

Gloves and hat got off and also the windstopper twice.

Some ache in one of my hips but did some foamrolling afterwards

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Distance: 8.15K, time: 1.12.42h, average heart rate: 150, average pace: 8.55 min/k, max pace: 5.45 min/k, cadence: 172, VO2 Max: 35 ml/kg/min

 

3.99K Short Run

#24 – 50 runs in 100 days – Keep Running edition
#25 – 50 runs in 100 days – Keep Running edition

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Tonite it was time for a test yoga for runners for Coach K Runners at St Hans Hills

It has been a hectic day at work so I was looking forward to Yoga this evening, I have been having a break over the summer with Yoga when they changed the time to 7.30 am instead of 6 am. It is time to look at the Yoga schedule at the sport center where I exercise.

Another warm day so of course the water belt was mandatory. Decided to run instead of taking the bike, then I could not bring any towel, it works on the grass. Also flip belt.

#24 was a 2.00 K run to St Hans Hills. On my way there I saw two ladies sitting on two garden chairs on the dirt road and thought that they had brought these there. I couldn’t help myself then saying, it looks really cozy sitting there  and they could not agree more 🙂

Was a little out of breath when I got there since the last part goes up but I got my breathing down. It was nice seeing some familiar faces like Eva and Helen.

The instructor had tried to find yoga poses that was good for Runners so there were some familiar poses I had done before and some knew. Now I got a name for the brutal one I have done. My feet aches, I believe it is called the frog. And we could try if we wanted the crow which Johanna in my Choir has been in a picture and with my week wrists it is not on option, even if Johanna believes that I could do it.  You are sitting in the frog pose and then keep your hands on the ground and lift up your feet.

At one point when we were sitting there some freesbee golfers showed up and they were probably wondering how long we would be there but they disappeared.

St Hans Hills has a lot of different visitors these days 🙂

#25  was a 1.99K transport back to my home

Distance: 2.00K, time: , average heart rate: 156, average pace: 6.05 min/k, max pace: 5.23 min/k, cadence: 180, VO2 Max: 30 ml/kg/min

Distance: 1.99K, time: , average heart rate: 138, average pace: 6.05 min/k, max pace: 5.25 min/k, cadence: 176, VO2 Max: 26 ml/kg/min