I have decided that during the week I will run approximately half of the long trail run I run on the weekend.
The plan Saturday is to run a 35K trail run so my 16K city trail run was planned today. Hoped it wouldn’t be too cold. When I biked home from work it was 21oC (69.8F). Put on linnen, shorts, short socks, ultra back pack and headed out. Put on liniment on my right knee and hoped that I wouldn’t run into a knee issue during my run.
In the beginning I was running in the shadow and then I got out in the sun. Hoped it wouldn’t be too bad. Lucky me I felt a breeze.
There is a dirt road coming up around 2K and my feet and right knee have not been too happy, it has been too rough but today for the first time I was not forced to walk, ran all the way on the dirt road but had to stop and walk after the first hill. Took a short walk and continued running til the street where I always walk nowadays, I have run up all the way in the past so I will work on that 🙂
Then I continued running and even ran up the hillier bike path that I have walked up on earlier, felt good. Had to take a short walk after that.
Then I ran all the way to Klosterängs höjder where I ran up the first hill which really takes the breath out of me. Now I walk around and catch my breath til I was breathing a bit lighter and continued up on the second hill, took a short break and then continued running down on the other side. On my way down I passed a couple I saw last week, he wearing a back pack and trekking shoes. If you are running up or down a hill and meet him, he won’t move to the side. On my way back on the third hill I caught up with the couple and had to pass on the grass to the left. When I got up on the top I waited til they were almost up so I didn’t have to deal with them 🙂 And ran up the last hill.
Catched my breath on the last hill til I saw the couple starting walking up the hill that I was on.
Continued my run to St Hans hill and had to walk for a short moment before I continued running and this time I ran alll the way to St Hans, oh boy did that feel great 🙂
The goal on St Hans hill is to run up all the hills and walk less between and that is happening more and more.
A lot of freesbee golfers today that I had to watch out for so I wouldn’t get a freesbee in my face or on my head.
Then today I ran all the way home which I usually do.
Today I had a really great run, no knee issue and faster than last week.
Results
Weight report
Last Wednesday I weighed 65KG so +0.1 from one week ago.
Since some years ago it has become a tradition to run on Ascension Day.
Started to run middle of April and decided that today was the time to do a trai run for the first time after my pneumonia.
One of my favorites trail places is Frostavallen. This week I increased the distance to 10K.
Took the train and bus to Frostavallen and of course I would test my first trail run on the green marker, 10K.
Was a bit nervous, did not know how my lungs would respond after I had walked up Djuralidsbacken (=Djuralids hill), the hill that is the biggest challenge at Tjörnaparen plus the one that comes after.
But I was determined I was going to finish the distance, not cut it.
Had put on t-shirt, shorts, ultra back pack, Altra Lone Peak 3.5, compression socks. But it did not take long til I realized that t-shirt was too warm this day and it just had to get off and once again running around in a sports bra, have gotten used to it.
It was so nice seeing it was so dry, last year it was wet wet wet.
There were two places where it was a bit more difficult to get around, in the beginning of the route a tractor has drive around and left traces, there was some water and then below a tree had been cut so the path had a tree in my direction so I found a detour to get around the tree 🙂
I was wondering if they had rerouted the green marker, all of a sudden I was on a dirt road where I passed some trekkers but could not remember that I have been running here on the green marker.
The first two hills I ran all the way up, the third was too tough but I started running up all hills but if I felt it was too hard I stopped and walked
I did not care about the time today, it would take the time it would take, I would be ok if I couldn’t run up all the way on some hills. This was a test run to see where I am.
Since I did not know how warm it would be, I might have to wet my hair I brought 500 ml water and 500 ml sports drink (Tailwind Tropical Buzz)
Then I got to Djuralidsbacken (Djuralids hill) where I had thought that I would be dead at the top.
To my surprise it felt just like normal. I have run up all the way ONCE in August some years ago. At Tjörnarparen last year they now have a competition who will run up the fastest, I willl never win and will not even try 🙂
After Djuralidsbacken there is another shorter very steep hill and I walk up that one as well. these two were the only two where I did not start running, I am familiar with these, great to have trail shoes with good grip.
First 5K took 50 min so I thought that I would finish in 100 minutes.
To my surprise the whole route took 1:29’43.9. Where I am right now, with the weight and recovering after pneumonia I am so proud of myself that it took less than 90 minutes. It was some walking. And it felt just like normal with some extra weight. It seems to me that I am on my way back. I will definately come back here in a couple of weeks and redo this route. It has all the hills that I need, some hills to work on and also increase the distance later of course.
Just reliazed that I forgot to stop my pulse watch after my trail run so I got some interesting results.
Today it was time for very likely the last train on Österlen, will now run in the northern part of Sweden til it is time to have rest weeks before the race in November.
Perfect weather, woke up with sun out. Put on long sleeve, capri tights. Got a ride to Christinehof and had to make a stop to get aquainted with the cows
Was a bit chilly in the beginning. Interesting was that I was breathless so when I got on the orange marker I had to walk til I got to the woods.
Nice to have these when I am out running
But if you have to go you have to go even if they are not there, I always bring toilet paper and wet wipes.
Today it was great that I was running all the way on the dirt road after Hallamölle til I ran into the woods again.
Did not meet any trekkers til I got on the blue marker, foot path, on the foot path I first saw 4 black raptors and 1 light brown/grey
Then it was time to head out on the orange marker again
and here the horses were back
Today there were some bigger groups of trekkers that I had top pass, the cows on the orange marker got afraid of us, it was interesting to see
At the rest area there were a lot of harly davidson bikers who had taken a rest
Continued towards Haväng, at Bengtemölle I got on yellow.
Both on orange and yellow there can be some unwilling walking due to loose cattle.
Finally I got to Haväng, the pulse watch showed 24.14 and then I would continue on orange marker but not to Kivik but back and hoped that 2.5K would be the distance til I got to the longer asphalt. I had forgotten this part, ran this part but from the other direction the first time I ran to Haväng but it was too much asphalt and dirt road but at the end it was running on the meadow.
I ran 2K on the orange marker til I had to get out on the asphalt part and ran back to Haväng.
Of course I had to take the mandatory swim in the ocean, high waves today and windy, could be cold
It was cold so a quick swim to get colder and change to regular clothes and head out for a late lunch
#4 – Transport to St Hans hills
#5 – Hilly intervals
#6 – Transport back to home
I was thinking about it earlier, if I should get a cold a good time would be now. Sunday last weekend in the evening I felt that I was going to get a cold and tried everything in my power to be just fine Monday morning but no such luck.
So I have been off training since Monday, was hoping I wouldn’t run into the same cold as this Spring when I had a cold for 5 weeks. Lucky me I got better every day.
The plan was to run around Kullaberg this Saturday but I had a cough Friday, when I run into a cold I want to be without a cold for a day and then the day after I will train. Saturday in the morning I still had a cough plus it started raining in the morning.
Am careful when I have a cold with a cough, not starting training to soon otherwise the cough will be very difficult to get rid of.
Monday this week I had a cough in the morning so decided not to run during lunch, planned being at the gym yesterday but decided to not do it either. Had a slightly cough this morning but decided to give it a try to train today. Maybe not the smartest thing to start with hilly intervals.
I heard it rain when I slept and when I woke up this morning it was raining so I planned to do hilly intervals instead on the boring treadmill at the gym because it would very likely wet and gooey but then in the afternoon the sun came out. I had decided to work from home because I always get started early with work and then I can get off earlier and train also earlier.
When the sun got out I changed my mind and decided that I would head up to St Hans Hills and do those 9 intervals that I had planned.
Even if it was 17oC (62.6F) I decided I would wear my capri tights, long sleeve and compressions socks (I had cramp in my left calf this morning and get issues with my right calf after a while during trail running). I was hoping I wouldn’t be too warm but I am not interested in running in another cold short after this one. I really have to be able to stay on my feet to get ready for the ultra race in November now when I am one week behind. On the other hand it is good to have a rest once in a while. It has been a lot of longer trail runs lately with some tougher hills.
Decided not to bring any water. Since I thought it would be very wet and gooey I was going to run in my altra lonepeak.
I ran up to St Hans Hills and got ready for the first interval. Did not think it would go fast today but I didn’t mind since I have been having a cold for a week, I just hoped that I would be able to run those 9 intervals.
I realized that it wasn’t so gooey and wet as I thought and was glad that I changed my mind running on a real hill instead of on a treadmill.
There were some other runners there as well. Some did also intervals on different part of St Hans Hills and some ran the St Hans Extreme route.
Always tough when I get to the top. Really breathless and have to catch my breath before I run down to the starting point again. Waited til I got below 140 in heart rate before I started to run down to the starting point.
Catched my breath til I was around 124 in heart rate.
It was a bit gooey just before the top, on the first intervals I ran at the side of the most gooey part and then got back on the sandy part.
Then it was time for the second interval, stayed away from the most gooey part again and had to catch my breath on the top. Physilogically I counted down every time at the top so after the first interval I knew it was only 8 left. And on the second interval I knew it was only 7 intervals left, felt easier every time.
Ran down to the starting point and catched my breath, I noticed that when I was going down in heart rate I went up a few before I went down again, there must some explanation for that.
On the third interval I fel sore in one of my back thighs and hoped it wouldn’t get worse.
Breathless at the top and had to get down below 140 before I started to run down to the starting point.
Fourth interval I did not feel sore in the back thigh, breathless at the top once again. Nice view with the sun out.
Fifth interval I decided I would see how it was to run on the gooey part and survived without gliding. Catched my breath at the top.
Felt that I would make it to nine and now I have run more than half of them too.
Sixth was the same, ran on the gooey part.
On the interval 7-9 I was tired in my calves but I made it, good to train on tired calves, they might very likely be that in November on the second lap
And then finally the last interval and I made it, I thought it would be much tougher today but I took it easy. I was fine with running slower, I am not 100% fit yet after having a cold and hope I will be able to run my longer trail run this weekend.
Then it was just to calm down a bit, stretch my right calf and then run back to home.
Nice to see that it is still so green outside even if it is September but I am looking forward to those Fall colors as well.
Distance: 8.58K, time: 1.14.38h, average heart rate: 144, average pace: 8.41 min/k, max pace: 5.23 min/k, cadence: 160, VO2 Max: 30 ml/kg/min
Transport to St Hans Hills: Distance: 1.62K, time: 10.26.7 min, average pace: 6.27 min/k
Transport back to home: Distance: 1.66K, time: 12.50.2 min, average pace: 7.43 min/k (Took some pictures during this run)
Major mile stone today, first time I ran 9 intervals up those hills.
The sun was out, the temperature was 10oC (50F) so not the windstopper compression tights but the ”Fall” compression tights, windstopper and pink long sleeve.
The pulse belt was not my friend today, went back and tried pairing it but no such luch so today I tested my apple watch with GPS and Strava.
Had decided to run two laps on St Hans Hills.
Today St Hans Hills was crowded by freesbee golfers, saw one other runner at the start but after that I was the only runner.
With the extra weight I gained during vacation it was tough today, those hills that normally are easy felt awful , the weak me wanted to turn back but the stronger me won today.
I am a person who will get up those hills one way or another, even if I have to crawl when I am slow.
I ran my two laps and the freesbee golfers and I got a long.
A bit gooey and a bit wet but not too slippery.
Distance: 8.2K, time: 59.33 min, average pace: 7.23 min/k, max pace: 3.70 min/k
Since I skipped the lunch run on Monday, me and Anders decided to run today. When I reminded him at breakfast at work it looked first like he had forgotten his running clothes but that was not the case 🙂
So around 11.30 we started our run or Anders got tired of me getting my pulse watch ready so I had to speed up the pace to catch up with him. I had fast legs today and Anders fell a bit behind.
Today I did not forget my flipbelt 🙂
It was very nice getting out for a run, it is interesting to see me in long 2XU tights, long sleeve and fleece, gloves and hat and Anders in shorts, long sleeve and t-shirt.
Gloves and hat went off after a while.
Next Monday it won’t be a lunch run due to the pope visit in the area where I work. I will work from home to avoid delays with trains and extra security etc etc so the lunch run will be another day and maybe Sara might join us 🙂
Distance: 3.27K, time: 19.35.5 min, average heart rate: 144, average pace: 5.58 min/k, max pace: 3.49 min/k, cadence: 178, VO2 Max: 31 ml/kg/min
And next lunch run I will have my new running shoes.
Monday Lunch running was cancelled due to a unexpected sudden meeting plus I had back pain.
Then most days this week have been rainy and grey. Talked about that we would run on Thursday and that the sun was out for the first time so it was decided that we would run at 11.30.
Got ready but my running buddy didn’t show up so 11.35 I decided to run on my own otherwise it wouldn’t be any more running this week.
Had a good pace and gloves and hat went off after a while. I passed some other runners during my run. Nice to not feel anything in my back. I got back pain after the week when I had to work extra hours from home and of course didn’t sit at a computer desk, instead in my couch. It disappeared with Yoga but came back this week.
I was glad that I did run because it was a sunny cold day
Nice to being back under 6 min/k and good cadence and VO2 Max
Distance: 3.20K, time: 18.21.9 min, average herat rate: 165, average pace: 5.44 min/k, max pace: 5.13 min/k, cadence: 178, VO2 Max: 38 ml/kg/min
Today it was time for my first run on my vacation.
Have now travelled down to Alsac in France and visited some wineries, ate excellent lunch in Colmar and now when the sun got out after all the rain I went out on an ad hoc run and got close to the grapevines and just had to continue around them.
Found a little hill to run up on but then there was a gate to so I had to get down again.
Distance: 3.01K, time: 18.59.5 min, average heart rate: 144, average pace: 6.18 min/k, max pace: 5.45 min/k, cadence: 178, VO2 Max: 28 ml/kg/min
Last evening I went to the gym where I had not been for a while. Did not feel anything in my muscles ysterday even if I felt at the gym that it was some weeks ago I was there last. This afternoon I got muscle pain in my shoulders and torso 🙂
I needed to go back to the gym since my hips have protested lately during my longer trail runs. So now it will be gym focus before my first ultra race for the season. June 11th is the date.
So tonite it was time again to run my 12.5K run but I felt that I needed varation so I decided to run it backwards, not as a person 🙂 but start with the end first and the start last. Good for the brain because you have to rethink the route.
Last time I ran the pulse watch did not even try to find the pulse belt and thought that it was a temporarily issue but I realized today that same thing happened so I had to pair the pulse watch and the pulse belt again.
First thing that happened was that I was on my way to continue with the start but realized that my brain went on auto and got back on the right track.
The end of my 12.5K run is the same as the stat of my interval route so next time my brain was with me and I turned to the right in a neigborhood instead of going straight.
I decided that I would say hi to all the runners that I would pass and most of them said hi except one who had his head phones on 🙂 The down side of head phones.
The third time I needed to be alert I managed to turn to the left instead of continue straight on my interval route.
Sunny tonite too but not as warm so it was much more pleasant.
Wore my water belt, at the end I had to water my hair. The flipbelt was a lifesaver again.
What a sight when I ran down a dirt road and saw these lovely yellow rapsmark.
Distance: 12.67K, time: 1.18.53.7h, average heart rate: 146, average pace: 6.13 min/k, max pace: 5.16 min/k, cadence: 176, VO2 Max: 27 ml/kg/min
I had decided that I would go out for a run after work.
It was warm during my bike ride and it was time for short tights and linnen and definately a water belt but then I decided I would test my running skirt.
Interesting with me is that two years ago I was not interested at all in a running dress or running skirt. Some CKR girls had those during races or running workouts, it was nothing for me.
Then last year at Hallandsultran one girl had a very cool running skirt and then I was hooked so I bought one this year.
I had to put on my flipbelt too to have my mobile and keys in.
It was a beautiful evening for a run but also warm so I had to wet my hair during the run and drink water. Passed some other runners and said hi.
I have to say that running with a running skirt was very liberating. Definately something that I will wear again during warm summer runs.
Me, running and heat are not best friends so I am satisifed with the time and pace.
Unfortunately I did not get any heart rate or VO2 Max registered.
Distance: 12.44K, time: 1.18.50.2h, average pace: 6.20 min/k, max pace: 5.13 min/k, cadence: 174
