Etikettarkiv: tiredlegs

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

10.49K Hilly Run

#8 – 50 Runs in 100 Days – Autumn Edition

The original plan was to run 5 laps on St Hans Hills but I was not sure how tired my legs still would be after the trail run last weekend.

According to my training plan I needed 70 minutes so I knew that if I had to cut the distance I would be fine.

Got to St Hans hills and it did not take long til I realized, yes I have tired legs so I decided that 3 laps would be just fine.

Nice with the sun out, I chose to have long sleeve, capri tights, did not bring any water but hoped that I would be fine.

First lap was just fine, a bit breathless but ran up all those hills, no walking.

Decided to run the second lap backwards, which meant that I would start with the end first and end with the start. So I had a good pace up the first hill, I am not sure if that caused the knee issue later on. Ran into a knee issue, right knee on at the front, the second lap and had to walk for a short time.

Ran again but then I ran into a knee issue again, right knee but now it was the hollow of the knee and had to walk again.

Turned around and ran the last lap the regular way, in the beginning I had to walk again due to a knee issue but could finish running after that.

Nice to see the Nordic

Then it was some walking on my run on my way home but nice to be back on St Hans hills

Distance: 10.49K, time: 1.27.14 h, averate heart rate: 142, average pace: 8.19 min/k, max pace: 5.13 min/k, cadence: 154, VO2 Max: 29 ml/kg/min

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

9.70K Short Run

#43 – 50 runs in 100 days – Summer edition

The original plan was to get to the gym tonite after work but since I injured my right inner hand, nothing is broken, but is sore below my thumb.

So I changed my mind, decided to get out on a run already tonite and try the gym tomorrow.

It felt that I had tired legs after the weekend’s trail run (as expected), pace around 6.35 min/k.

Nice weather but on my latest run I have been forced to walk because of my right calf that get a bit upset, and it got a bit upset tonite too and then I also had issues with my right knee so some walking,

Ran my 10K route backwards, equals starting with the end first and then ending with the start. Good for your brain.

Distance: 9.70K, time: 1.14.08 h, average heart rate: 127, average pace: 7.39 min/k, max pace: 5.45 min/k, cadence: 152, VO2 Max: 25 ml/kg/min

23.19K Trail Run

#7 – 23.19K Trail Run
#8 – 4.37K Transport back to train station

Today is Sweden’s National Day so I am off work.

Decided to have my long run today so I woke up at 6.35 am, had breakfast and then took the train and bus to Frostavallen, one of my favorite trail run places.

Last time I ran a train run it was 17K and I decided I would be tough on myself and run the middle part of Tjörnarparen, a 23K trail run.

This time I did not forget my pulse watch 🙂

It was a bit cold in the morning so I put on a long sleeve over my t-shirt.

It was a while since I ran this route this time and I was nog going to follow the route since it will only register 600m and then all the values will be messed up. I ran this earlier this year before I went on vacation in February and have not run it since then.

I passed some trekkers in the beginning.

Last time I was here they had cut trees at some places so it was a lot of climbing over this trees but now the trees was gone.

There is one part where they also had cut trees, after the Osteria you come on a dirt road and then turn left into the woods to get over to another dirt road. Here I ran into some issues so it was common sense that had to be used, first I got a bit too much to the left but realized I was not at the right place and then trying to find the narrow path could I forget, first I was actually going in the right direction but went to the left and got out on the dirt road a bit further down.

I had to go to the toilet and inspected if the wasps were gone and they were gone.

Today it was a bit warm in the beginning so I took off the long sleeve, run up those hills that I have decided to run up on.

After a while it was a breeze and if felt nice

It is so nice to run in the woods by yourself and hear the birds singing.

Somewhere I heard a strange bird song, was not sure if it was a woodpecker or maybe a pheasant, did not have time to found out 🙂

I passed two dogs and four dog walkers on the first dirt road

Since I am still a bit heavier it was tough running up hills and the heat so I had to walk from time to time but tried to get back to running as fast as I could.

Then I passed the same two dogs and four dog walkers and said hi again 🙂

It was very nice seeing all these different flowers around the route.

Today I decided I would run up a hillier part on the last dirt road before Djuarlidsbacken (Djuralids hill) and I did it 🙂

I was not hoping it would take 4 hours to finish this route, well one positive thing would be that I could take the bus back but I didn’t really want to do that since I needed to those extra k’s.

It was nice at the end knowing it was not so many k’s left before the run would be done

No dip in the lake this time either but maybe nex time.

Distance: 23.19K, time: 3.44.16.1 h, average heart rate: 129, average pace: 9.40 min/k, max pace: 5.33 min/k, cadence: 142, VO2 Max: 25 ml/kg/min

Then it was time to head back to the train station, decided not to wait for the bus for 15 min, on my way back to the train station I passed the bus and was hoping that I would get back to the train station before the bus. Missed the two trains that I usually goes back with and then had to wait 40 minutes for the next one.

Transport back took 38.44.5 min.

Lost 0.6 kg this week.

HIT

#32 – 50 runs in 100 days – Winter edition

Tonite it was time again for another HIT.

Started snowing Monday and have continued so. Thought it would take longer biking to the sport center because of the snow and I was right.

When I signed in I didn’t get a ticket which I told the receptionist who told me to get one at the desk. Then another girl signed in at the same machine and got a ticket that actually had both hers and mine ticket so I finally got one.

Fetched a stepup board and a kettlebell

So first warmup when we were running around the room and did different exercises, once again it was the same instructor as last time and she is running around with us instead of staying where she is going to be when HIT starts so it is tough to see when she is switching exercise but I got warm 🙂

Then the HIT started.

This is what I remembered

Started with:

Low squats with kettlebell and then above your head
Kettlebell swing
Biceps on the stepup board 3 times then touching one of my feet, biceps on the stepup board 3 times then touching my other foot
Moving your hands over the stepup board to one side and down with one hand on the floor and one pushup, then moving my hands to the other side of the stepup board and down with the other hand on the floor and one pushup
This set was done once

Second set:

The boat pumping, then running upp the stepup board
This was done every other for 8 times total

Third set:

One biceps then turning over diagonal and touch one of your hands on the stepup board, one biceps then turning over diagonal and touch the other hand on the stepup board
Then jumping up on the stepup board low
This was done every other for 8 times total

Fourth set:

Stand on the stepup board in a plank position and touching your stomach with one hand first and then your other hand repeatedly
Jumping from side to side

Fifth set:

Low squats with kettlebell and then above your head 40s
Kettlebell swing 40s
Biceps on the stepup board 3 times then touching one of my feet, biceps on the stepup board 3 times then touching my other foot 40s
Moving your hands over the stepup board to one side and down with one hand on the floor and one pushup, then moving my hands to the other side of the stepup board and down with the other hand on the floor and one pushup 40s
This set was done 8 times total

Sixth set:

High knee stairs

10s, 20s, 30s, 40s, 30s, 20s, 10s with 15s rest between

Ended with 1 minute boxing boat

I might have forgotten some exercised

Unknown distance

Totally exhausted

I like this type of pumping, felt how tired legs I had walking up the stairs at work today after this weekend’s trail run and then HIT but it is good getting breathless and more breathless during HIT.

23.5K Trail Run

#30 – 50 runs in 100 days – Winter edition
#31 – 50 runs in 100 days – Winter edition

Woke up this morning at 5 am, ate breakfast and heard the rain.

Part of me wanted to stay home but the stronger me decided that I would get to Frostavallen. One hour later might be a different weather.

Took the bus down to the train station and then took the train to Höör train station. Had to wait there for an hour before the ”Ringbuss” would take me to Frostavallen.

For a short moment I thought that the bus would never come. It has never been on time but finally the bus came, it was a short bus. I had realized that I had not bought a ticket to Frostavallen but only to Höör but the bus driver let me not buy a new ticket since he was delayed. I thanked him 🙂

It was rain in the air and started my trail run. Much wetter than last weekend.

Ran up the hills which felt good.

Forgot that it had been forest clearing and ran into the same issue again, trees across the paths

Passed the Nyrups Osteria, got on the dirt road and got confused, thought that I had passed the place where I turn to the left into the woods but head to run a bit further

Last weekend there had not been any forest clearing her but to my surprise it had been here too so I had to climb over a lot of branches. Interestering how the area can change when trees has fallen, it looks very different that you can get disoriented.

When I was on the blue marker two ladies got in front of me and looked a bit confused and they asked me if I knew anything about the black marker, no wonder they were confused, I told them it has been changed to blue and they got happy again. Glad to be able to help out.

Did some walking today due to tired legs but felt that I had a good pace.

Finally I got to Djuralidsbacken

Had to do some walking.

After this hill it would be interestering if I would find my way back. I grew an inch today I made it without following the route, still do not have my pulse watch, will get it back Monday and managed to run the middle part of Tjörnarparen on my own.

Distance: 23.5K, time: 3h

Then I ran back to Höörs train station

Good week, lost 0.5K this week

Pulse Based Interval Training

#13 – 50 runs in 100 days – Winter edition

I was suppose to do interval training Christmas Day but it was raining and I decided to do them another day and decided that it was a good day to do it the last day this year.

Intervals are not something that I really like but I know it will improve me as a runner and pulse based intervals suits me more than regular intervals and I have started to like them a bit more.

Started with 2K warmup when I tried to be around 132 in pulse

First interval 2K: Got up to 158 and then osciallated between 156 and 158 for a while but then I did not pay attention and saw that I had got up to 160, which is my threshold pulse, and then I was at 161 and had to slow down. Important during the intervals is to not go above your intervals. It was some upwind and was as 153 but felt that I was running towards a wall. I have a tendency to increase the pace when it is more upwind so I just accepted that I was a lower pulse for a while. Then no upwind and I got back to 157.

2 min rest when I jogged and tried to get the pulse down to around 132

Second interval 2K: I did not go above 160 when I was running up the bike path and this interval feels the longest, at the end it seems that it won’t end but finally the beep.

Rest 2 min when I jogged

Now when it is half time I can see the end getting close 🙂

Third interval 2K: I did not go above 160 and it was so interesting, I turn to the right on a road where there is a sign saying ”Slow down” and it actually was beeping just before I got to that sign.

2 min rest when I jogged and felt the upwind.

Last interval 2K: There was upwind again and also side wind when I was at 153, did not force it and when the upwind disappeared I got to 157

Approximately 1K cool down.

Said hi to some other runners.

Still felt tired in my legs after the HIT this week but I got to a good pace during the intervals anyway. It works if I do not have too tired legs.

Distance: 11.78K, time: 1.13.52.7 h, average heart rate: 150, average pace: 6.16 min/k, max pace: 4.04 min/k, cadence; 180, VO2 Max: 27 ml/kg/min

2.52K Flat Run

#12 – 50 runs in 100 days – Winter edition

I was not sure in what condition I would be in after yesterday’s HIT exercise.

Tired legs, mostly in back thighs and upper body but had decided that I would run a short run today. Either 5K or approximately 3K.

When I started the run I felt it in my legs. OK pace and decided that approximately 3K would be just fine. I have heard someone saying that it is good after a tough exercise and you have tired legs to either go out for a walk or run a short run the day after, have never done this but gave it a try,

Headlight on when I ran through a dark part that isn’t lit up.

Nice to head for a run and was ok that the pace was a bit slower.

Distance: 2.52K, time: 16.35.5, average heart rate: 139, average pace: 6.33 min/k, max pace: 5.57 min/k, cadence: 172, VO2 Max: 25 ml/kg/min

Lidingöloppet 2016

#29 – 50 runs in 100 days – Keep Running edition

Friday I took the night train up to Stockholm with another Coach K Runners who was going to run Lidingöloppet for the first time.

I have realized that first class in the best alternative with the compartment by myself, my own toilet and then breakfast at Royal Saturday morning which has really nice breakfast.

The train arrived 5.14 but you do not have to leave til 7.00 am so I put the alarm to 6.00 am.

Before breakfast I had to fix a few things first, get a new SL card, good to charge money on it (I could move over the money I had on my old card which had expired. When you get back from the race at Ropsten it is chaos so you could just use the card and get to the train.

Then I forgot to take out money Friday so I had to do it Saturday morning.

After that it was time to eat breakfast

I also ate one banana, youghurt and one boiled egg with caviar

When we had finished breakfast we walked to the train station to get to the Metro to take us to Ropsten. At the track I saw Marina and Emil, two other Coach K Runners. Took the train to Ropsten and then the free buses to Lidingövallen.

This year the number distribution worked much better, they had moved it inside where the sports trade show is but had moved out part of the sports trade show in a big tent so we had time to walk through the sports trade fair which wasn’t too crowded which has been the problem earlier.

I gave some tips to Liw and put linament on my legs, mu number on my bags, the bib on my t-shirt, realized I didn’t bring the magnetic race number positioning system. Decided to wear t-shirt without any long sleeve under so safety pins.

We took a walk to the finish line and I showed Liw where she would get her bags afterwards. They had put a temporary bridge over the street which we walked over and I thought this won’t be any fun after 30K tough trail running 🙂

Ate early lunch which consisted of grilled hotdog and festis.

Then I turned in my back pack, paid 40 SEK to get it to the finish line instead of have to walk back and get it afterwards, definately worth the money.

All of the sudden I saw Magnus who would run Lidingöloppet for the first time and we talked for a short moment and wished him luck.

Since it is 1.8K walking to the start I walked with Liw to it, she started 20 min earlier than me. It takes some time to get there and then you need to pee and stretch before you go to the starting group ”hem”. They had changed the way you went into the ”hem” which was very confusing and stressing, there was only one ”hem” and couldn’t get in there earlier than 10 min before.

Some warm up and then finally it was time for start 🙂

This year I had no expectations. Did commute February til May which changed my training, not as much as I usually do because I was a zoombie for 3 months, started to get back on track during the summer, on vacation I did not run as much as I have planned because it was so warm, then I got a cold so a couple of more trail runs would have been good.

In the beginning we are running on a wide open field and then after a couple of K’s you get to a narrow path and it just stops and you just running on the same spot til the chain starts moving and that continues for a while til it gets a bit more airy. I learned a new sign, if ti stops some runners are putting up their hands in the air.

The first 15K were just fine, had a time 1.38K at 15K but then I got very sore hips and tired legs even if I had compression socks. When it was 10K left my legs were tired so I was forced to walk up some hills that when I am better trained run up. Part of me wanted to through in the towel even if I wasn’t injured but lucky I have a stronger me and Lars ”the devil” in front of me which pushed me forward. The last 10K was heavy.

The worst hill is Aborrbacken which shows up when it is 5K left and I have always walked up that hill and it was no different this year.

Now it is only 5K left so K after K just gets shorter from the finish line and we try to pep each other, you could see a lot of tired runners at the end.

Finally I saw the finish line and I got up the pace.

Distance: 30.25K, time: 3.24.46 h, average heart rate: 153, average pace: 6.46 min/k, max pace: 4.46 min/k, cadence: 172, VO2 Max: 28 ml/kg/min

Gabby's Challenges

Challenges that I am participating in

Etikettarkiv: tiredlegs

Pulse Based Interval Training

10.49K Hilly Run

29.34K Trail Run

9.70K Short Run

23.19K Trail Run

HIT

23.5K Trail Run

Pulse Based Interval Training

2.52K Flat Run

Lidingöloppet 2016