Category Archives: Tjörnarparen 2015

Tjörnarparen 50K Trail Ultra

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#24 – 50 runs in 100 days – Hardcore edition
#131 – 100 Days Of Miles Challenge

Woke up this morning at 4 am to eat breakfast and get ready for my last race and ultra race this year.

Decided to take the train  and it turned out we were 4 who took the train together to Tjörnarp.

When we got off the train station Lars the guy who is behind this ultra race was at the start line and I brought to him running clothes to the refugees.

Then it was time to bring the rest to the school to change and get ready for the race. Turned out we couldn’t get in due to an alarm that would get off at 8 am but we could change at the parish house instead.

I streched and more and more runners showed up. It was time to get down to the start where a bunch of other enthusiastic runners came. This year it would be both a 50K and a 100K distance. 5 runners had decided to run 100K.

It had rained a lot so it was very gooey and wet. This time I was not alone and not last and it felt that I wouldn’t be last. Flew over the loop.

Turned out I had problems with the GPS, it worked when I started my pulse watch but somewhere it just gave up so I didn’t  have any distance and time, only the route and pace so i had to guess the distance to know when I had to drink and eat.

It felt that I am going to have  a good day. Skipped the second fuel station but somewhere between fuel station 2 and fuel station I first got very tired legs which I can handle but then I started to feel pain in my left knee when I ran, started to walk but the pain did not go away so I had to make a decision if I would continue or not.

When I got to fuel station I was asked how I was doing and I said that I right now have to make a decision if I am going to threw in the towel. Another runner Ola lended me his knee pad and I decided I would try to make it to the fourth fuel station. Got Tobbes mobile number if I had to quit before the fourth fuel station, turned out that Lars who wouldn’t race this year couldn’t help himself and had headed out on the route. When I was running on the dirt road which is a couple of k’s before you turn to the left up to the Djuralidsbacken (Djuralids hill) I was fine first but then the pain came back and decided not to continue.

Of course I was upset at that moment but I did not feel I made the wrong decision. Walk/run with pain in a knee for another 14K is not worth it. It can destroy a whole season.

I called Tobbe and told him I had thrown in the towel. Some runners passed me and asked me if I was fine and I told them I had thrown in the towel because of pain in my knee.

Got transport back to the Parish home and this was my very first DNF.

Ran 35K but do not have any time.

23.49K Trail Run

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#18 – 50 runs in 100 days – Hardcore edition
#125 – 100 Days Of Miles Challenge

Yesterday I had a cold feeling (that I might catch a cold) and hoped that I wouldn’t have a cold this morning. So no training yesterday, drank a lot of fluid and stayed warm and hoped for the best. Didn’t get any worse yesterday so I was hopeful.

It was suppose to be cold this weekend. When I woke up 6 am the temperature was 0oC (32F) so it was time to test the same 2XU windstopper tights I had last weekend since it is very likely that the temperature might be the same in Dec. And  I plan to wear these.

Took the train to Höör and then the “Ring bus” to Frostavallen which was a short ride. Alternative when I do not have anyone to run with.

Last preparation before my last race and ultra race this year Dec 12th. Decided to run the middle part of Tjörnarparen which I have not run yet this year. The worst hill is on this part and I had a goal. The first part is very familiar since it is part of my 45K run. I realized I had mixed up the different parts because all of a sudden I had to turn left and I thought that I was on my way to the “Spong” part. A flash back came back. So it was time to be on the black marker that get very camouflaged. It was very gooey and wet and was trying to avoid getting too wet feet. First I am running in the forest and then get out on a dirt road and then the famous spong comes and here it would be interestering to see how my Altra Lonepeak would handle it and once again I was positively surprised how good it works to run on those sponges and not doing any ice skating :-)

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Last year on Tjörnarparen I was in a shitty mood during the black marker. After half the distance I had to start walk/run, walk/run and also I got to a part with a big puddle and realized that I had to run through it and got really wet feet and then when I was on my way to the third fuel station a official showed up on a hill and cheered me on. That made my day so much better :-)

After the third fuel station I remember that I ran on a dirt road and it felt SO long til I got to the green marker and was wondering how I would feel today. The dirt road is long but finally Djuralidsbacken was there (Djuralids hill), the worst hill on this ultra race, it is short but steep. My goal today was to run up this hill, walked up this hill last December and I DID IT, ran the whole hill. Felt so good, short after that there is another steep short hill, ran up that one as well, it felt so much shorter today :-)

Once again during this run I passed some other runners and we said hallo to each other, two bikers that I said hallo to too.

When I had around 5K left I was hoping I would not miss the bus that just goes once every hour. So I had natural Fartlek at the end, came back 3 min before the bus was suppose to come. Had to wait some extra minutes and had to warm my legs. When I was running I was warm but when I was not moving it was COLD

Results

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Altitude

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Distance: 14.59 miles (23.49K), time: 2.55.06h, average pace: 7.27 min/k, max pace: 5.17 min/k, cadence: 170, VO2 Max: 30 ml/kg/min

 

46.59K Trail run

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#16 – 50 runs in 100 days – Hardcore edition
#123 – 100 Days Of Miles Challenge

This morning I woke up at 5 am to take the train to Tjörnarp at 7.31. This would be my last longer trail run before Tjörnarparen – 50K, Dec 12th. This was my first ultra race last year.

When I looked at the weather report yesterday I saw that it would rain 0.8 mm/h at 8 but totally forgot about that til this morning when I arrived at the train station and OH YES it rained. I waited it out and started the run. From time to time today it has rained but I decided I wouldn’t care and for some reason it did not bother me.

It is interesting how your brain can get really confused, after 2K’s run I ran in the Woods where they had felled trees, it looked totally different, even if I had the route in my pulse watch my brain still got confused. On my way back something told me I ran more to the right today so the route might be changed Dec 12th :-)

I didn’t see any new piglets, I have found out that soon there will be new piglets which was some weeks ago.

The loop went good, walked only on the wet branches where it is slippery.

Came to Frostavallen where I met some other runners and it is so nice because we say hi to each other and smile. It lit up my day. There was one girl who was behind me with her dog and asked me if I was afraid of dogs and I said no. The dog fell behind at some point :-) but had to take up the pace to get to her owner and then I met a guy who I Think has run Tjörnarparen or I have met him before. He asked me if I did a testrun before Tjörnarparen :-)

No errors yet and finally I found the small path after Nyrups Osteria when  have crossed a stone wall.

The time at 22.5K was 2 h and 50 min which gave me hope.

Today it was extra gooey and wet but I never froze.

When I got back to Frostavallen I know that I am going to run to the left at Waxsjön but by automatic I started to run to the right and realized it and have to get back on the right track. Unfortunately now at 30K I ran into a knee issue that forced me to walk for a while. I hoped it wouldn’t come back. Then it is hunting season so it is not odd to pass hunters and they stood in a group and I said hi and they all said hi at the same time. They seemed to be the nice hunters. They confused me as well, turned to the left when I was going to turn to the right but realized that as well. So finally it was only 11K left, it always feel close.

Walked over the loop and had a tough time after that.

But then it was only 4K left and there was hope that I wouldn’t miss the train.

I have had a good running day today, focused on the running so no pictures were taken. Tested my new Altra Lonepeak 2.0 with the right size. It was such a joy to run in them. At a certain place at Frostavallen there is uneven stones close to each other and many down hills where I have sworn before because my toes have ached and today I had NO PAIN. I just love these new shoes. The sole is different from 1.5 and felt tired under my feet and one positive thing that I was not prepared for was that I had not problem running on the “spänger”, I call them spongar.

Both Salomon Fellraiser and Altra Lonepeak 1.5 were not good on these.

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Even if I ran into some issues I am very satisfied with myself. Seemed to have a good pace. It has been so nice to follow my development this year. So much has happened and I feel so much stronger.

 

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Distance: 28.94 miles (46.59K), time: 6.00.54 h, average pace: 7.44 min/k, max pace: 5.25 min/k,
cadence: 168, VO2 Max: 27 ml/kg/min

46.8K Trail run

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#3 – 50 runs in 100 days – Hardcore edition
#110 – 100 Days Of Miles Challenge

Today it was time for the last tough trail run before the race “Dödens Zon” (= The Death Zone) and also time for resting weeks.

So up 5 am this morning and then take the train to Tjörnarps train station.

I was a bit worried, the temperature has dropped and it said 7oC (45F) and a bit windy, some rain around 8-9 so I put on the winter gear. Turned out that the temperature was perfect, gloves and hat got off early and got back on at the end when it got a bit chillier, no rain in the morning but some rain at the end but it did not bother me.

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It was also mostly dry, some gooey parts.

This time I for a short moment got unfocused on the White marking and just ran on automatic but something told me I had run too far, did not very far though til I noticed it :-) and turned back.

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I usually do take a resting week after Lidingöloppet but wanted to pass the challenge 50 runs in 100 Days and then a really tough trail run last weekend, physical training this Wednesday. So if I got tired legs when it was 20K left I was not surprised. Continued to run, when it was 15K left my legs felt like lead and then when it was 12K left they gave up :-) So I just had to acdept the fact that it probably was very likely that there would be some more walking before I was done.

It is hunting season so in front of me I saw a group of hunters and asked nicely to be able to pass them and they moved to the side, they might have been the friendly hunters :-)

When I get tired I do not lift my feet and bounced into stones so my toes got hit and started to hurt which makes me grumpy :-)

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At the end not even Red Bull helped much

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Today I saw a squirrel and I think it was a venison in the wood at the loop.

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When I got back to Tjörnarp and it was almost 3K left I told my feet to get moving because I didn’t want to miss the train and wait another hour til the next one. Two ladies were out in the forest and picked mushrooms and their dog ran with me for a short moment :-) and then I saw a couple walking their kitten :-)

So when I was on the last straight trail part I told myself to lift my feet so I didn’t fall flat on my face and what happened of course I fell flat on my face and got leaves and dirt in my face :-)

And finally I was done.

Resting is very good. So now it is finally resting weeks which I really need, will probably not run til the end of the week and I will also book calves massage and maybe do yoga instead of lifting weights this following week.

I am satisfied with the run even if it was some walking,

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Distance: 29.07 miles (46.8K), time: 6.11.19 h, average pace: 7.56 min/k, max pace: 5.45 min/k, cadence: 168, VO2 Max: 27 ml/kg/min

25.58K Trail run

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#1 – 50 runs in 100 days – Hardcore edition
#108 – 100 Days Of Miles Challenge

This morning I got a sleepin in running morning, didn’t have to get up at 5 am, could sleep til 5.30 am.

Felt that I had to get up to Kullaberg to run Dödens Zon, 21K before the race October 31st. No one wanted to join me so it was just to do it the longer way, take the train and bus, hoped that I would get back in time to take the 3 pm bus back.

The weather report had said 11oc (52F) so I brought a fleece jacket and gloves and hat.

I ran this route beginning of August for the first time and I realized that the start was different but I liked it a lot, a narrow trail in the woods.

It did not take long til the fleece jacket was put around my hips, it just got too warm and then also my gloves and hat.

So good to be able to import a route in a pulse watch and follow it but since there are no markers yet I ended up doing some loops, getting back to the same place. If I am not looking at the rout for a few seconds more I can get outside the route so I practiced getting back on the route again on some occasions.

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After a while I get down to the “beach” and run on stones till I get to Nimis. Last time I walked on the stones and had planned to try to run but it is too many loose stones but I could walk faster this time and there was also some climbing involved (climbed earlier in my life)

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Got off the route when I climbed up at Nimis but knew where I would get so it worked out at the end.

Last time my group came too far to the left at one part and ended up at a very steep downhill part where you could not run at all and I wanted to find that trail that the first group found. I know now why we got to far to the left. It feels so natural to run over a “spong” but the trail is just before the spong but you can not see it from the beginning, it was a very steep down hill trail that you could run down for the most part but at the end it got too stoney

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After I had climbed up a hill we have to get up on another hill where we had problems finding a trail and I honestly thought I would do so much better this time but NO, I had a breakdown here but calmed myself down so I systematically could get back on the route. So good to get away from that hill.

Now my legs were really tired so I combined Tailwind Raspberry and Red bull, am not a Red bull drinker normally but had started to drink that on tough trail runs. When I get tired I have cravings for sweet flavor

The sun got out and it started to get really warm, it would have been nice to have a t-shirt but rolled up my sleeves on my long sleeve.

Fell flat faced on my nose a couple of times and some swearing, have realized that when I run alone and get tired and bump into things that I swear and get grumpy, do not happen in a group :-)

On this run I got to know Kullen a bit more because I was not running totally on the route.

When I was on my way to Kullens light house two guys showed up running so I thought it look like they are preparing for Kullamannen as well. One guy was fast and the other one got behind and after a while I passed him. We met up at the light house and asked him if he and his friend would run Kullamannen or Dödens Zon, they are going to run Dödens Zon. Unfortunately he had knee problems.

Realized that we are not going to run up to the light house on the race so I experienced a new part which I liked

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Passed these cows and hoped that they wouldn’t attack me :-)

Now it was not so long away from Mölle

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When I got back to Mölle I was talking to myself :-) Saw myself getting closer to the finish line and when finished I almost kissed the ground :-)

I had to wait for the 4 pm bus so I got to Hotell Kullaberg and sat on their outdoor seating and had a cold cola. Oh boy was I jealous of some people who had a huge shrimp sandwich and a cold beer.

Then it was time to get to the bus and get back home.

I ended up having a great day at Kullaberg, I really like this route, it has it’s trix

Distance: 15.89 miles (25.58K), time: 5.16.30H, average pace: 12.22 min/k, max pace: 5.33 min/k, cadence: 154, VO2 Max:  29 ml/kg/min

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5.10K Flat Run

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#50 – 50 runs in 100 days summer edition
#107 – 100 Days Of Miles Challenge

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So this is the last day of the challenge “50 runs in 100 Days” (summer edition). If I had not gotten a cold two weeks ago I would have had better margin. I thought that  would be able to finish in time but the last week would be tough so I had to run  more this week even if this should have been a resting week after Lidingöloppet.

Seemed to me that I have recovered because the pace was much better today than yesterday.

It was a great day to get out for a run, the sun was out, the sky was blue, some upwind but no gloves or hat :-)

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Distance: 3.17 miles (5.10K), time: 30.55.6 min, average pace: 6.04 min/k, max pace: 5.07 min/k,
cadence: 178, VO2 Max: 26 ml/kg/min

 

5.33K Flat Run

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#49 – 50 runs in 100 days summer edition
#106 – 100 Days Of Miles Challenge

It felt good to go out for a run after the job interview I was at this afternoon.

It was a bit chilly when I biked home after the interview so I had gloves and hat on as well. After a while I took off the gloves because I got warm. It feels like the colder Fall is here and it is time to put on more warmer running clothes.

Since I would run such a short run I didn’t have to wear my energy belt so I was wearing my flipbelt to have somewhere to put my mobile phone.

It was a bit windy and I was not sure if it would start to rain.

Since I should have rested after the race this weekend I ran in a comfortable pace

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Distance: 3.31 miles (5.33K), time: 33.21 min, average pace: 6.15 min/k, max pace: 5.57 min/k,
cadence: 172, VO2 Max: 27 ml/kg/min

2.31K Treadmill

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#48 – 50 runs in 100 days summer edition
#105 – 100 Days Of Miles Challenge

Tonite it was time to bike to the gym and start by running on the treadmill.

Since I still am recovering from the cross country race this weekend I ran in a comfortable pace and did not increase the pace during the run. After 2K I gradually decreased the pace til I was down to walking mode.

After that it was the gym where I did biceps, triceps, back, shoulders and legs where I stayed away of my calf exercise. When I got up to the area where I do core, foam rolling and stretching there was no mat available. Had planned to do my last challenge for this month in Fit Challenge 2015 but needed a mat, the foam roller that I use was occupied so I decided I would just stretch and then head back home,

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Distance: 1.43 miles (2.31K), time: 14.32.7 min, average pace: 6.17 min/km, max pace: 5.33 min/k, cadence: 178, VO2 Max: 27 ml/kg/min

MTD: 74.63 miles (120.16K)
YTD: 821.35 miles (1207.31K)

Pulse based interval training

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#47 – 50 runs in 100 days summer edition
#104 – 100 Days Of Miles Challenge

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Today it was time to do pulsebased interval training again where I during the intervals is a couple of heart beats under my threshold pulse. My threshold pulse is 163

Even if I didn’t have any sore muscles Sunday after the 30K cross country race that I ran Saturday I am of course frayed so I didn’t except the same pace as the other intervals when I have had more rested legs. But it would still be interesting to see what max pace I would be able to get to.

Ideal day for interval training, hardly any upwind.

First it was 2K warm up and then it was time to do the first interval, I first landed around 152-153 and stayed there for a while. It took a long time to get up to 160.

Rest for 2 min

Second interval I got up to 160 pretty fast, at the end I am running up on a bike path and had gotten up to 162, tried to avoid it but got up there this time too :-)

Rest for 2 min

Third interval I felt tired in legs and was around 155 in the beginning. Got to 158 and finally 160 but dropped to 155 at the end.

Rest for 2 min

Fourth interval I felt tired legs and was also around 155 in the beginning, down a bike path I increased the heart beat. Got up to 158 and finally 160 at the end but dropped to 155 at the end.

Then it was 1K cool down.

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Distance: 6.93 miles (11.15K), time: 1.09.19.7h, average pace: 6.13 min/k, max pace: 4.10 min/k, cadence: 182, VO2 Max: 28 ml/kg/min

Lidingöloppet 2015

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#46 – 50 runs in 100 days summer edition
#103 – 100 Days Of Miles Challenge

Finally it was time to pack for Lidingöloppet.

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It looked like it was going to be around 15oC (59oC). I decided I would pack my shorts, long compression tights, CKR t-shirt, long sleeve shirt, compression socks, regular socks, gloves and hat. Black garbage bag is good to bring just in case it might be colder and have it over my running clothes when I am waiting in my starting group.

This year I took the night train from Lund 22.49 Friday night up to Stockholm. Chose the lux alternative where I have my own room and with a toilet. Not so crowded and breakfast were included. This year I did not wake up with cramp :-)

I had breakfast at Royal Viking hotel not far from the train station. For breakfast I had coffee, bread with cold cuts, juice, fruit and pancakes with jam, there was no whipped cream.

At 9.00 I took the train to Ropsten where they have free buses that take us to Lidingövallen. Last year it was not so crowded but this year it was a bit more crowded at Ropsten.
Got to Lidingövallen and first I got my bib and cover bag.

Then I put my number stickers on my cover bag and my back pack. I decided to put on a long sleeve shirt under my t-shirt because it looked a bit cold. Temperature around 11oC (52F) and was hoping it would get warmer during the morning. I took this picture and published it on FB.

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Then it was time for the mandatory group picture. It turned out only 3 of us had time for the mandatory group picture.

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On the train I had put liniment on both my hips and right knee. I went to the bag handing in place and left my back pack there so it would be transported to the finish line. It is worth paying 40 SEK for that service.

Finally I walked to the start which is a couple of k’s from Lidingövallen. Last year I had forgotten it take some time to get to the start, so I walked there earlier this year. Had time to get into the woods and then warm up and stretch before it was time to get in to my starting group.
Get rid of my cover bag, did some fast streching and got ready for “Friskis och Svettis” warm up. This year I was not sure if it could be a new PB once again or not but it is not important. I love this race and if I get a new PB then I do and if I don’t I just don’t. The negative si the clogging.

So then my starting group started the race at 13.20.

The first k was very slow as expected. But then I started to get a good pace.

My time at 10K was 1.04.47 h, about the same time as last year.

During this race you have to run smart, it is a lot of people running and narrow paths. When it was steep hills down hills I was picturing Emelie Forsberg in front of me and just rushed. It is an incredible feeling.

At the fuel stations I was drinking sports drink and when they served bananas I grabbed a half.

At 15K I had 1.36.51, about the same time as last year. The countdown started. Had been running half the race now.

At around 20K I had tired legs and I was hoping it would not lead to cramp. Got more tired in my right calf

At the fuel station around 20K they serve lukewarm blueberry soup which is so good to drink.

At 25K the famous Abborebacken (Abborre hill) is coming, I always walk up this hill fast and then you have another hill. My time here was 2.44.23 h. 2 minutes slower than last year.

Somewhere during the run, at the end another Coach K Runners passed me and said hi.

It is interesting how long the last couple of k’s feel at the end. The 28K sign came and then the 29K sign came and then I saw the finish line and my pulse watch showed 3.15.

Even if ran 2 minutes slower than last year I was very proud of myself.

Total time: 3.15.06 h, average speed: 6.25 min/k using Suunto Ambit3 Peak

This year I decided I wouldn’t stand in line for the free bus but instead go with the regular bus and it felt it went faster.

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Distance: 18.86 miles (30.37K), time: 3.15.06h (finish time from Lidingöloppet), average pace: 6.25 min/k, max pace: 3.58 min/k, cadence: 178, VO2 Max: 32 ml/kg/min :-)

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