Etikettarkiv: treadmill

Treadmill combo

This Saturday I felt that it would be too tight to head up to Frostavallen to run.

Birthday celebration this afternoon so I decided that I would run my city trail run but the plan was changed due to the bad weather.

It is not many times on a Saturday that is not summer that I run in the city and all of a sudden I felt that I needed to run intervals instead on the treadmill, what?

So I decided that I would head to my sports center and run on the treadmill, very interesting. I would have run around 17K, well to be honest I wanted to increase the distance this weekend but til now I have been running around 17K.

So I decided that I would end up with 16K, so the intervals would be around 8.3K which meant that I had to get 8 more k’s.

Decided to run a warmup of 5K before the intervals and then 3K afterwards.

No I do not like the treadmill very much, very boring but has its pros and cons.

#1

Started my 5K run with a pace of 6 min/k, was no sure if I would survive these 5K so I started to debate with myself, 4+4? But then I decided that I would do those 5K anyway, then it would be less at the end.

To not get too bored I tried to run without looking at the display til one song had ended that was played at the gym.

Started with stretching before I got on the treadmill.

Finally I ended iwth 5.02K, time: 30.15 minutes, had to stretch with the dove position because I got tired in my hips during these 5K and also felt something under my feet.

Took a break, removed the sweat from my face and drank some water and got ready for the intervals

#2

I did these intervals earlier last year when it was bad weather. These are very good intervals.

You are increasing the pace on each interval but is running shorter and shorter.

The last pace was 5 min/k, last time I felt that I know I can run faster which is the goal to run faster than this, last time I started with 6 min/k but did change it this time.

So off I went with warmup for 14 minutes.

I was just fine til between 35 and 36 min, felt awful so I decided not to run during the rest, instead I stood still and catched my breath.

Same thing happened between 38 and 39 min, stood still instead of running during the rest.

But I ran the pace I had decided during the intervals and kept the minutes. Felt it was a while since I did this last time. Need some improvement. Decided that the cooldown would end after 8.5K so I only had to run 2.5K after the intervals.

Distance: 8.51K, time: 50.11 min

While I was catching my breath someone tried to take the treadmill, if the treadmill has a water bottle, gym card, paper, pen and a backpack below the treadmill I believe it is not available, I told that person that 🙂

I had to stretch a bit, remove my socks to get the pain off.

#3

So finally it was time for 2.5K cooldown after the intervals. I was wondering what others in the gym thought with all my running on the treadmill.

Finally it was over, very tired in my calves. Very breathless but quite satisfied.

Distance: 2.51K, time: 15.13 min.

Intervals on the treadmill

The original plan was to head up to Frostavallen but after 10h overtime I needed sleep and decided earlier this week that I would run my city trail run instead.

When I woke up in the morning and threw garbage it was rainy, foggy and chilly.

I decided to wait and see if the weather got better. The weather continued to be foggy, rainy. I decided to head to the gym and run on the treadmill, doing intervals.

I biked to the gym and at the gym I started to stretch.

Put the security string on and fan on as well.

Started with a 14 min warmup 6.40 min/k (9.0) pace and then after 7 minutes I increased the speed to 9.5 then it was time for the interval part

6 min 6.00 min/k (10)

1 min rest 6.18 min/k

5 min 5.53 min/k (10.2)

1 min rest 6.00 min/k (10)

4 min 5.46 min/k (10.4)

1 min rest 6.00 min/k (10)

3 min 5.39 min/k (10.6)

1 min rest 6.00 min/k (10)

2 min 5.33 min/k (10.8)

1 min rest 6.00 min/k (10)

1 min 5.26 min/k first and then changed to 5 min/k  (11-12)

1 min rest 6.00 min/k (10)

Then 9 minutes cool down where I slowly ran slower and slower.

What happened during cooldown I accidentally draw out the security string and the treadmill stopped so I had to start all over 🙂

Distance: 8.33K, time: 50.32 min, average heart rate: 156, average pace: 6.04 min/k, max pace: 4.18 min/k, VO2 Max: 32 ml/kg/min

4.39K Treadmill Run

#13

This morning Wille and I took the train up to our capital city in Sweden, Stockholm.

I had decided that I would run before lunch and dinner and have planned a 5K run.

When I have run in Stockholm earlier it has been early in the morning but now when I ran some errands after lunch there were of course a lot of cars, street lights and I did not feel running on the streets.

Knew that it was a gym at the hotel so I took a look at it before I got back to the hotel room.

Put on my running gear: shorts, t-shirt and headed down in the basement.

Had decided to run 3K and started running, it is so interesting with a treadmill, I do not like to run on a treadmill, but then I have been part of a battle when I ran on one for 6 hours, unbelievable. But it has it pros and cons.

Sweaty because there was no fan, not so good airconditioning in the gym.

And it feels that I am running much faster than the pace, I started with 6 min/k but had to get down to around 6.30 min/k.

When I had reached 3K, I decided I would run one more k and when I had 800 m left I pictured I was near the finish line and at each 100 m I shouted only 800 m left, 700 m, 600 m etc.

Finished with 24 pushups, 3×20 twisted boat with 2.5KG weight.

Right now I have problems logging into Movescount on the web so I will add the pictures later.

Ran the whole time.

 

 

11.22K Hilly intervals

#10 – 50 Runs in 100 Days – Autumn Edition

The original plan tonite was to run 10x500m hilly intervals on St Hans Hills.

Worked from home to be able to get up to the hills earlier, always get started earlier when I am working from home.On the 2 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k

Thought that I heard rain before I woke up, grey morning.

Ran an errand at lunchtime when it was colder, rain in the air, on the news there had been talk about storm later so I started to think that I might head to the gym instead and do hilly intervals on the boring treadmill.

I was thinking how I would tonite on the treadmill, last time I increased each interval with 0.5%, started with 2.5%, finished with 6% which was tough. Decided that I would stick to 4% incline on all intervals.

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Streched before I started doing those intervals.

Then I actually did 1.5K warmup, with a pace of 6.18 min/k, so it would be easy adding 500 m to those 1.5K.

On the 1 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k

Put the fan on high.

1 min rest standing on the side and then had to get the distance to an  equal distance so it would be easy adding 500 m so it would be approximately 1 min each rest.

On the 2 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k

Approximately 1 min rest putting my head close to the fan and drinking water.

On the  3 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k

Approximately 1 min rest putting my head close to the fan and drinking water.

On the  4 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k. Started to feel the incline in my calves.

Here a couple stepped up on the two treadmills to the right of me. The guy was a bit heavier and breathed heavy and I asked him if he had put on the fan, it really helps on the treadmill but he said that he easily got a cold, not that I believe that the fan would get him sick so I continued with my hilly intervals

Approximately 1 min rest putting my head close to the fan and drinking water.

On the  5 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k. More tired calves.

Approximately 1 min rest putting my head close to the fan and drinking water

On the  6 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.18 min/k. More tired calves.

Approximately 1 min rest putting my head close to the fan and drinking water

On the  7 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran approximately 430 m with 0% and a pace of 6.18 min/k. The treadmill stops automacially at 60 minutes. More tired calves.

Took a mini break, got off the treadmill and wiped my face and breathed for a short time

Approximately 1 min rest putting my head close to the fan and drinking water

On the  8 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.40 min/k. More tired calves. Here it started to be tougher during the 4% incline, more breathless and had to fight harder and that was how it was the last 3 intervals.

Approximately 1 min rest putting my head close to the fan and drinking water

On the  9 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.40 min/k. More tired calves.

Approximately 1 min rest putting my head close to the fan and drinking water

On the  10 hilly interval I had a 4% incline and a pace of 6 min/k and then I ran 500 m with 0% and a pace of 6.40 min/k. More tired calves.

Here I had to step off to the side and breath for a short moment before I started the cool down.

These two hilly intervals trainings had been good preparation if I will participate in the 6h treadmill battle that Coach K Runners have had for some years now. Felt the tired feet, get more tired under my feet after a while.

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At the warm up I gradually decreased the pace til I got down to walking mode.

Even if the treadmill is boring it is great that it exist when outside is not an option

Distance: 11.22K, time: 1.29.13 h, average heart rate: 154, average pace: 7.56 min/k, max pace: 5.57 min/k, cadence: 176, VO2 Max: 30 ml/kg/min

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11.08 Hilly Intervals

#2 – 50 Runs in 100 Days – Autumn Edition

The original plan was to run 8×500 hilly intervals on St Hans hills yesterday but in the afternoon it started to rain so change of plans, biked to the gym that was planned today and hoped the weather would be better today but  no such luck, it has been raining the whole day.

So I decided that I would do hilly intervals at the gym, on the treadmill and was thinking how would I do that. First time I would do hilly intervals on the treadmill.

Could I run 500 m with a certain incline or should I gradually increase the incline, many questions.

When I got home from work I was googling and found the right one at the top but changed it a bit.

Thought that I would do warm up first and then I would start with 2.5% incline but instead of having the 1 min rest after the hilly interval I decided that I would run 500 m with 0.5% incline, then 1 min rest.

Put on the fan and started my hilly interval training with a pace of 6.15 min/k. I would increase the incline with 0.5% for each interval.

First 2.5% was piece of cake, also 3%, had to put the fan on high, 3.5% no problem, no problem with 4% and 4.5%.

Then at 5% I was not sure if I could go any higher.

It said that if I would get lactic acid I would decrease the incline by 0.5%.

I survived the 5% incline.

Then I was not sure about the 5.5% incline, tougher of course but managed that too.

Then the treadmill stopped at 60 min so I took a micro pause

Then I was not sure about the last interval which would have a 6% incline, really tough but when it was 200 m left I just pepped myself to continue even if it was heavy breathing and I managed all the inclines that I had planned.

Great workout, really sweaty and tougher and tougher, I had of course the security string on

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Distance: 11.07K, time: 1.14.47.9 h, average heart rate: 150, average pace: 6.45 min/k, VO2 Max: 29 ml/kg/min

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1.60K Treadmill Run

#1 – 50 Runs in 100 Days – Autumn Edition

After I blogged Saturday I was invited to the Autumn challenge so now I am back.

The original plan was to run my lunch run Monday but I woke up with sore throat plus I had a sore knee after the trail run, decided to rest one day more.

Today after work I biked to the gym and started with a 1.60K treadmill run with a pace of 6 min/k til 1K and then I gradually decreased the pace till walking mode so time 11.30 min.

Then I exercised triceps, biceps, legs, hips and core. Unfortunately next to me when I was going to do my hip and core exercises a guy started to skipping (=hoppa hopprep) so I had to choose my exercises to not come to close to him.

Did a hip exercise called sitting down when I stand on one leg and have the other in the air and then bend my leg 3×10 times, also some other hip exercises, the for core it was rolling toe plank 30 times, the boat pumping 3×15 times, rolling wheel 3×10 when I tried to roll a bit further down.

1.36 Treadmill Run

#40 – 50 runs in 100 days – Summer edition

Had a meeting a lunch time Monday so no lunch run so I decided I would warm up my back with running a short distance on the treadmill at the gym.

So brought my old running shoes with me to the gym, pulse belt and pulse watch.

GPS is not working indoors but Suunto has a wrist based pace detection indoors. But I always take the distance on the treadmill as the distance that I have been running.

I decided that I would run 1K and then I gradually decrease the pace down to walking mode.

After that it was the gym with hip training, triceps, shoulders, back, core and calves.

I am very focused on hips and effective core training where I have now three core exercises I mix. Rolling toe plank 30 times, folding knife core with pilates ball, no touching of the floor, plank with pilates where I bring my knees forward, last week I did the boat and got sore core muscles the next day. Today I added the rolling wheel, hope that I did it correctly, felt it in my core muscles.

Distance: 1.36K,

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3.35K Short Run

#19 – 50 Runs in 100 days – Spring edition

I was suppose to run during lunch yesterday but it was colder and I was not interested in running into another cold so I decided I would run on the treadmill at the gym tonite.

New treadmills, I saw them last week.

But now it was time to get up on one. Decided to run 3K and then cool down til walking mood.

Decided to test strategy for the 6h treadmill battle this Fall.

So changed the pace and incline during the run. Was having between 6.27 min/k – 6 min/k and at the end increased up to around 5.33 min/k.

Boring to run on a treadmill but I am going to stick with my training plan so I miss lunch running, then it is the treadmill as punishment 🙂

Distance: 3.35K, time: 21.43 min

Tested Runkeeper using my Apple Watch but it was not loaded correctly so I only have the time. Was not expecting the distance to show at all.

6h Treadmill Battle

#4 – 50 runs in 100 days – Winter edition

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4 years ago the running group I belong to – Coach K Runners got challenges by Actic Kista or the Krutgubben (”Powder man”) Jocke to participate in a 6h treadmill battle which means that 12 runners are running each 6 h on the treadmill between 10-16.

Of course we wanted to participate, the first year we got outclassed, the second year we were very close to win and last year we won but this year we lost again.

I decided to participate, me who hate to run on a treadmill, who does that anyway, and then for 6h, am I insane or what?

This training has not been the best, due to a new job beginning end of February, commuting to Älmhult for 3 months, really destroyed my training and other changes (not negative) so I am not in the same shape as last year so it was also to make a decision if I would run Tjörnarparen, an ultra race that I really love.

So yesterday I was getting together most of what I would bring with this morning to Actic Olympen

My goal was to run at last 50K and to be able to do that I had to have an average pace of 7.20 min/k so I decided I would start at 6 min/k and maybe have to reducera the pace during the day and still be able to make it.

First 3h I was just fine, got to 27K but then I ran into some issues that forced me to walk from time to time.

Some said it is easier to run on a treadmill, more gentle ?

It seems to me that just because you run so similar and it is no change in environment it gets tougher, first of all I got very tired at the bottom of my feet and neck and lower back got punished.

More walking during the last 3 hours because of a prosting calf and ache in lower back, the last 1 h and 20 min I ran 700 m with a pace of 6.40 min/k and walked 300 m but for the last 5 min I got extra energy and ran with a pace of 6 min/k.

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I was ready to throw in the towel, was very bored at the end, all the good candy was gone, had to drink Red bull, earlier had changed to compression socks because of tired calves.

Distance: 48.5 K, time: 6h, average heart rate: 143, average pace: 7.13 min/k, max pace: 5.57 min/k, VO2 Max: 37 ml/kg/min

Am amazed at myself for managing to run 48.5K, almost 50K.

Now I aching in my front thighs, back thighs, calves, neck, back and other places but proud of myself for pulling this through and also impressed with this incredible gang

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We pulled together 491.1K.

Hilly intervals on treadmill

#16 – 50 runs in 100 days – Just run edition

This is my first resting week before my ultra race June 11th but I saw an interesting hilly interval training in Runner’s World that I wanted to test and then I had to do it in the beginning of this week so my legs will be enough rested before the race.

Biked to the gym after work and here is the training

15 min warm up (ran 2K), started with 6 min/k but since I try to not go over my threshold pulse I had to decrease the pace during warmup

After that

500m interval                                  2.5% incline
1 min rest
500m interval                                  3.0% incline
1 min rest
500m interval                                  3.5% incline
1 min rest
500m interval                                  4.0% incline
1 min rest
500m interval                                  4.5% incline
1 min rest
500m interval                                  5.0% incline
1 min rest
500m interval                                  5.5% incline
1 min rest
500m interval                                  6.0% incline
1 min rest
500m interval                                  6.5% incline
1 min rest
500m interval                                  7.0% incline

During the rest I was standing, after the second rest I realized that this treadmill had paused. Grrrr, do not like that type of treadmill so then I had to move my running shoes on the treadmill a little during the rest

10 min cool down

Interesting exercise but I had to tune some more, at some interval I got to 163 in pulse, my threshold pulse is 160. It got tough at the end. It would have been nice with some breeze 🙂

Distance: approximately 8K