Etikettarkiv: upwind

6.60K Short Run

#25

Since I am spending Midsummer on Österlen I decided that I would run the mandatory Midsummer run down to the beach.

Told Wille to start driving when I started the run, he would do some errands on his way to the beach, the comment was that it wouldn’t take that long.

We started approximately at the same time, he honk when he passed me.

I realized that I had a fast pace and was wondering if it would hold up all the way.

I passed another runner in SImrislund and said hi.

There were some activity down in the harbor. Some people had done some grocery shopping for Midsummer and was on their way back to the camping. Seem to be a popular way of celebrating Midsummer.

When I getting close to the beach someone honked again, Wille of course so it was good that he started about the same time as me.

Wow, the fastest flat run this year. Felt really good. Part of me wanted to stop but I was going to keep going, it would just take longer to get to the beach.

Lately it has felt great, last weekend I had a fast trail run and today I had a fast flat run. The goal this year is to come back as a ultra runner and get faster on those trail runs.

After the run it was time for the mandatory Midsummer dip in the ocean

Even if it was cold, 14oC (57.2F), my feet was cold 🙂 it is always nice to cool down with this dip.

Then breakfast on the beach, it was windy but the winds were warm

18.83K Long Run

#24

The original plan was to run a hilly run.

It was talk about rain coming in so if that would be the case I would get to the gym instead and hope for better weather tomorrow. Lucky me it was not too cold, no rain so I decided that I would run but decided to run my flat run instead out to the country side and back.

Decided to wear my ultra back pack instead of flipbelt and water belt.

I chose to wear t-shirt and that was not a smart choice, should have wore my linnen 🙂

It was a tough run after work.

The first part was upwind all the way but I thought to 8K and then I had to walk. Glad that I ran up that hilly part just before 8K without stopping.

Got better when I turned back but ached in my legs. Felt a knee issue in my left knee this time but not pain. I did not have any issues with my left knee this weekend either.

This route usually give me issues, it seems to me that the road is leaning so I try to run further up on the road but have to watch out for cars and it was a lot of cars on this road.

On my way back I heard a noise and thought it was a car but it was a bigger group of bikers who was on training I guess. I was a bit jealous because I was struggling.

The temperature was 20oC (68F).

I did some walking tonite but the average pace was not too bad but part of the route I had good pace.

Now I ache in my legs and will do some foamrolling before I get to bed.

8.25K Short Run

When I biked home from work I realized it was very warm.

No way I would wear long sleeve wool, windstopper and long tights.

Tonite it would be premiere for shorts and t-shirt but when I got home I changed my mind and decided to put on my running skirt. Also premiere for my flipbelt and water belt.

To try to avoid another knee issue I put liniment on my right knee

Temperature: 24oC (75.2F)

Decided that the legs would decide the pace the first 1K but it was tough getting them to slow down not until on the bog they slowed down due to the heat.

From time to time the pace increased but I was not too breathless

Water belt is a tip when it is warm and you do city runs, you can drink and also wet your hair and face. It helped for a while but then it was warm again

I was forced to walk from time to time due to the heat.

But since I did not have any knee issue I wouldn’t cut the distance, I am not a person who give up. I need to loose weight and get fit again and not head out because it was warm was not an option.

Same thing with the gym, need to get the strength back and just because it is tough right now I won’t give up there either, it won’t make me stronger.

There were some other runners that seemed to struggle with the heat.

Once again my legs started to run faster and faster at the end

Even if it was warm tonite I was glad I ran, not too bad, 4 minutes slower than last time due to heat is just fine.

This was my last 8K run, tomorrow I will increase the distance once again.

2.52K Short Run

#11 – 50 runs in 100 days – Summer edition

Spending the weekend on Österlen, the most south east part of Sweden and had planned to run a short run before dinner.

Decided to wear shorts, t-shirt, did not think that I needed water

Fast legs today but my body was in shock but it feels good that my feet want to run faster even if I still am a bit heavy. Was under 6 min/k during part of the run.

Distance: 2.52K, time: 16.02.5 min/k, average heart rate: 141, average pace: 6.22 min/k, max pace: 5.13 min/k, cadence: 176, VO2 Max: 25 ml/kg/min

10.49K Hilly Run

#20 – 50 Runs in 100 days – Spring edition

Original plan was to run on the hills Wednesday after work but it was raining and I am not interested in getting another cold again. So Wednesday I went to the gym instead. So then if the weather would have been better yesterday I would have run yesterday but it was grey when I got back from work and did the grocery shopping that I do this evening yesterday and today the sun was out during the day and I felt what a great day for a hilly run after work 🙂

Temperature: 14oC (57F) so long sleeve, leopard tights, compression socks, flip belt and two bottles of water.

The running to St Hans hills was tough, heavy breathing. I had decided that I would do 4 laps, decide during the third lap if it would be a fourth, so far I have run two laps and next week will be St Hans Extreme which is 4 laps.

So the hilly run started, upwind even during the running to the hills but it was also tough upwind at the beginning on the hills, ran up the ”killing hill” (=mördarbacken) and ”down hill” hill (=slalombacken) but on the short hill to the top my legs just gave up and I had to walk part of it, that has not happened before and then it happened again on the circle hill and then up the grove (=skogsdungen). I made a decision that if I had to walk up those hills again I would try to run longer each time.

During the second lap I knew that it would not be a fourth lap.

I ran a bit longer on those hills that I had to walk on.

Once again I was just below getting respiratory distress.

This was a very BRUTAL run but I just had to do those 3 or 4 laps to see in what shape I am in and let me tell you that this year I do not expect any top result but I am stubborn enough and am enough bullheaded.

I have gained around 10 kg and that affect my running and if I am honest I do not enjoy the running at the moment because it is so tough but lay on the couch will not make it any better. Every run will make me lighter and later on I will be lighter and will enjoy the running much more.

The big goal is to loose 11 kg and some people near me laugh when I say that but they do not understand how much 10 kg affects your training and they do not see those extra 10 kg.

Maybe not the best idea to run a hilly run the day before I will do a 20K hilly run at Frostavallen but once in a while it is good to run with tired legs because that is what you have to do during ultra races.

Distance: 10.49K, time: 1.21.20.42 h, average heart rate: 153, average pace: 7.41 min/k, max pace: 5.46 min/k, cadence: 164, VO2 Max: 30 ml/kg/min

Pulse Based Interval Training

#15 – 50 Runs in 100 days – Spring edition

The original plan this evening was to run with a running friend on St Hans but she got a sore throat and cancelled.

First I decided that I would run 3 laps on St Hans but then I thought that intervals would be better.

Big mistake to choose intervals.

I think my pulse watch is mad with me because I have not run in a while.

Saturday the pulse watch was happy but this evening the watch was in a very bad mood, really tested my patience.

First it hang and I had to go back to my home and wait for it to let loose, did not want to do a 5 finger reset.

Got back out and realized that the pulse belt was inside, took it off while I was waiting for it let loose.

Back in again and out and used my training program but twice it just shut down so then I decided to just use the hilly interval mood.

Realized it was windy and on the first interval the upwind hit me hard, oh in the beginning it was like running through tar. Long time ago I was that beat after the first interval so I walked for approximately 2 min, second interval I got close to 160.

2 min walk

Third interval at the end I got way above my threshold pulse which is 160, you are going to stay under your threshold pulse during the intervals, I try to stay around 157.

2 min walk and now I just wanted it to be over.

It felt that I was running on max on every interval even if I was sometimes around 150-153.

Finally the cool down where I walked first for a short moment and then ran the last part.

Gosh I am still beat 🙂

Distance: Approximately 12K (did not get all the distance registered), time: 1.13:52h, average heart rate: 146, average pace: 7.09 min/k, max pace: 5.23 min/k, cadence: 160, VO2 Max: 29 ml/kg/min

6.25K Short Run

#9 – 50 Runs in 100 days – Spring edition

I had a plan for Friday/Saturday that changed so Saturday was open. Decided to run but rained most during the night and morning.

Decided to do some serious shopping using the birthday gift card I got at one of my favorite clothes stores. Headed down there after breakfast and hoped that no rain in the afternoon.

When I stepped out from the store, it was not raining that much so there was hope.

Had lunch and fixed a few things at home and voilá the sun came out finally. And watch skicross where Sweden got two gold medals today. Just had to head out even if part of me didn’t.

Before I knew it would rain so much the plan was to run up to St Hans hills and back but today I decided I would do a variation of the run that my running buddy Eva Berg did which is 8K but shorten it a bit.

Temperature: 8oC (46.4F) so Fall compressions tights, long sleeve and windstopper. No gloves or hat

Part of the run I could have used gloves, it was a bit chilly but eventually I got warm.

Right now I am not running with a lot of enthusiasm. With those extra pounds I gained just before vacation and during it is heavy to run right now but it won’t help sitting on the couch either. Just have to have patience so when I get lighter it would be with more joy I run.

Part of the run had some really heavy upwind where I got very breathless. Was on my watch when a horse passed me trotting

One thing I do not like very much is to get wet feet, as you can see above there were some parts where it was puddles and there was not any detour around it so some sworing

Spring is near, nice to see some spring flowers

Distance: 6.25K, time: 41.35.3 min, average heart rate: 149, average pace: 6.39 min/k, max pace: 5.45 min/k, cadence: 172, VO2 Max: 26 ml/kg/min

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

Pulse Based Interval Training

#6 – 50 runs in 100 days – Winter edition

After the 6h treadmill battle I thought it would be wise to have a longer rest before I did some intervals so one week could be enough.

Before I have said that is it perfect to do pulse based intervals some days after a tough trail run/race because you will definately not go above your threshold pulse.

The start was not a very good one. I realized that nothing was moving, pulse stood at 83 and I definately did not have 83 and the time was not moving either. Got upset with my pulse watch but decided to move forward anyway. Had run about 1K when it stopped.

I started all over and started my pulse based interval training.

Tried to run with a comfortable pace but got up to 147 and it was time to slow down.

First interval went fine. This time it did not take long til I was up to 158 and 159 and had to slow down. The first interval always feels the longest

Walked during the 2 min rest

Second interval there was much tougher. It felt like I was running on max. There is a uphill where I also have a tendency to increase the pace and got up to 159 and had to slow down.

Walked during the 2 min rest

Third interval felt even tougher. Took some time to get up to 157 and also got up to 159 and had to slow down. Very windy and chilly.

Walked during the 2 min rest

Last interval is the easiest in a way because it is the last interval but it was still tough. Took some time to get to 157 and then got to 159 and had to slow down.

Was around 155-159 and even if I was around 152-153 at some Point it felt that I was running on max.

Really tough today but glad that I did it. It takes a bit longer to get back after 6h on a treadmill than 6h in the Woods.-§

And then almost 1K cool down

Distance: 11.22K, time: 1.11.2h, average heart rate: 150, average pace: 6.21 min/k, max pace: 5.13 min/k, cadence: 172, VO2 Max: 27 ml/kg/min

Pulse Based Interval Training

#31 – 50 runs in 100 days – Just run edition

Decided to do pulse based interval training after work.

Needed this badly since I have been having a very frustrating week. Someone is getting me in a shitty mood and I needed training and get out a lot of frustration. I cannot wait til I will have more positive energy around me. I made a decision a while ago to move away from negative energy.

First interval training where I have screamed during interval training but very healthy for my soul

Decided to wear shorts, long sleeve, flipbelt.

Of course my frustration increased when I couldn’t pair my pulse belt with my pulse watch but I decided I would do those intervals based on a feeling but lucky me the pulse was found eventually during warm up 🙂

So 2K warm up and then 4x2K intervals where I will be a couple of heart beats below my threshold pulse. Try to be around 157 (my threshold pulse is 160) because then I can get to 158 and slow down, when I get to 159 it is easy to get above 160.

First interval went fine. Got to 160 but not above. Some upwind where I have a tendecy to increase the pace but worked hard not to get above 160

Jogged during the 2 min rest

Second interval there is a uphill where I also have a tendency to increase the pace but I did not go above 160 and succeded. This interval felt VERY long.

Jogged during the 2 min rest

Third interval went fine.

Jogged during the 2 min rest

Last interval is the easiest in a way because it is the last interval

And then 2K cool down

Glad that my pulse watch finally synced with Movescount

Distance: 11.95K, time: 1.14.18.1h, average heart rate: 154, average pace: 6.13 min/k, max pace: 4.54 min/k, cadence: 180, VO2 Max: 27 ml/kg/min

Gabby's Challenges

Challenges that I am participating in

Etikettarkiv: upwind

6.60K Short Run

18.83K Long Run

8.25K Short Run

2.52K Short Run

10.49K Hilly Run

Pulse Based Interval Training

6.25K Short Run

Pulse Based Interval Training

Pulse Based Interval Training

Pulse Based Interval Training