{"id":2567,"date":"2015-07-18T15:56:18","date_gmt":"2015-07-18T13:56:18","guid":{"rendered":"http:\/\/gabbychallenge.glundh.se\/wordpress\/?p=2567"},"modified":"2015-07-18T15:56:18","modified_gmt":"2015-07-18T13:56:18","slug":"18-7k-flat-run","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=2567","title":{"rendered":"18.7K Flat run"},"content":{"rendered":"

#13\u00a0– 50 runs in 100 days summer edition
\n#74- 100 Days Of Miles Challenge<\/p>\n

Earlier this week the plan was to run a 20K hilly long run but the plan changed to 20K flat run because I ran a 40K trail run last weekend, hilly intervals earlier this week and was participating in physical training. You cannot have tough runs constantly, sooner or later you will get punished. I got overtrained last fall and I do not plan to get overtrained this year. I have some tough ultras ahead and needs to be in good shape for those.<\/p>\n

So I have two 20K flat runs and the one I ran today is my favorite. I run in the countryside surrounded by fields<\/p>\n

\"IMG_2738_150718\"<\/a><\/p>\n

I decided to wear linen and shorts and my\u00a0water belt\u00a0The weather was perfect. Some breeze but not too warm.<\/p>\n

\"IMG_2740_150718\"<\/a><\/p>\n

There were some bikers who also was training but no runners.<\/p>\n

The road is leaning incorrectly so I have run into knee issues before so I have solved this problem by running more on the road and not so much on the roadside.<\/p>\n

\"IMG_2744_150718\"<\/a> \"IMG_2747_150718\"<\/a><\/p>\n

The good thing with the water belt is that you can wet your hair and face if it gets warm and I had to do that a couple of times.<\/p>\n

I felt some pain in my right knee and hoped that I wouldn’t be forced to walk part of the run but I could run the whole run \ud83d\ude42 It is such a joy now when most of my runs finally are issue free \ud83d\ude42<\/p>\n

\"IMG_2748_150718\"<\/a><\/p>\n

First time I also was running this run with my GPS pulse watch so it was going to intereresting to found out the real distance. My long runs had turned out to be shorter but my 5K run which I have suspected was longer than 5K was longer than 5K.<\/p>\n

 <\/p>\n

\"IMG_2751_150718\"<\/a> \"IMG_2753_150718\"<\/a><\/p>\n

When I got back to my neighborhood I was met\u00a0by a very nice breeze.<\/p>\n

\"IMG_2756_150718\"<\/a><\/p>\n

\"IMG_2757_150718\"<\/a><\/p>\n

I had a very enjoyable run today, blue sky with some clouds, warm but not too warm, some breeze and I was just running. That is a very good feeling.<\/p>\n

\"results_150718\"<\/a><\/p>\n

Distance: 11.61 miles (18.7K), time: 1.59.03.3 h, average pace: 6.22 min\/k, max pace: 5.37 min\/k,
\nVO2 Max: 35 ml\/kg\/min, cadence: 176<\/p>\n","protected":false},"excerpt":{"rendered":"

#13\u00a0– 50 runs in 100 days summer edition #74- 100 Days Of Miles Challenge Earlier this week the plan was to run a 20K hilly long run but the plan changed to 20K flat run because I ran a 40K trail run last weekend, hilly intervals earlier this week and was participating in physical training. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2,9],"tags":[26,38],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2567"}],"collection":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2567"}],"version-history":[{"count":0,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/2567\/revisions"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2567"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2567"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2567"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}