Category Archives: Tjörnarparen 2015

14.66K Fun run

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#45 – 50 runs in 100 days summer edition
#102 – 100 Days Of Miles Challenge

Tonite a smaller group from Coach K Runners went out on a Fun run

Since not all were familiar with St Hans hills I ran to the garbage can and while we were trying to locate a girl who had strayed the rest of the group came up to the garbage can.

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Interesting with the pace. It was suppose to be 6.35 min/k but it did not take long til it was below 6 min/k. But because I have resting week before Lidingöloppet I tried to be around 6 min/k and fell behind but I didn’t mind.

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I was thinking that I would bring my headlight but forgot and realized at the end that it would have been good to have it, we ran in the dark.

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I was not too breathless after my cold that was gone last week and it was nice to see that VO2 Max had improved.

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The discussion tonite was about tip of races, Lidingöloppet, Kullamannen and running injuries, over training.

I had a nice run in a comfortable pace.

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Transport to – 1.25 miles (2.01K), average pace: 6.14 min/k. cadence: 180, VO2 Max: 28 ml/kg/min :-)

Fun run – 7.86 miles (12.65K), time: average pace: 6.23 min/k, max pace: 5.45 min/k,
cadence: 180, VO2 Max: 25 ml/kg/min

 

1.98K Treadmill

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#44 – 50 runs in 100 days summer edition
#101 – 100 Days Of Miles Challenge

Tonite it was time to get to the gym.

Started with 2K running on the treadmill where I at the end gradually decreased the pace til walking mode.

After that it was biceps, triceps, shoulders, back and legs. Visited for the first time the “Cross fit” gym and felt that I was not in the way when I did my hip strengthening exercise and one hip stability exercise :-)

Ended with core: 5 min plank exercise, plank on pilates ball and then I am participating in a challenge called Fit Challenge 2015 where we do leg lifts exercises, now we are doing side leg lifts from full side plank position and it was 2×30 plus I counted to 5 and then 30s rest between and then stretching.

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Distance: 1.23 miles (1.98K), time: 15.09.4 min, average pace: 7.38 min/k, max pace: 6.10 min/k, cadence: 176, VO2 Max: 24 ml/kg/min

3.02K Forefoot running

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#43 – 50 runs in 100 days summer edition
#100 – 100 Days Of Miles Challenge

It was a while since I did barefoot running last so this afternoon I decided I would have a forefoot running exercise for 20 min with my Altra Lone Peak 2.0 shoes.

Basically ran on my front feet but not down hill.

Felt good today, no pain in my knees and no tired calves.

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Distance; 1.88 miles (3.02K), time: 20.04.8 min, average pace: 6.39 min/k, max pace: 5.57 min/k, cadence: 186, VO2 Max: 24 ml/kg/min

2.41K treadmill

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#42 – 50 runs in 100 days summer edition
#99 – 100 Days Of Miles Challenge

Tonite it was time to head to the gym.

Warmed up on the treadmill with 2.41K running. Did not increase the pace every 500 m.

After I did biceps, triceps, shoulders, back and legs included hip stability and hip strengthening. When it was time for hip strengthening the gear that I use was gone. I was wondering if those had been removed to the new “cross fit gym” and was on my way to enter but then a toughest class was going on. Looked around and found another gear that worked perfectly.

Ended with core: 5 min plank exercise, plank on pilates ball, boat, boat pumping 10 times and then boat slowly going down repeated 3 times.

Then some foam rolling and stretchning

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Distance: 1.5 miles (2.41K), time: 14.56.6 min, average pace: 6.11 min/k, max pace: 5.23 min/k, cadence: 176, VO2 Max: 24 mil/kg/min

5.37K Flat run

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#41 – 50 runs in 100 days summer edition
#98 – 100 Days Of Miles Challenge

After one week of cold it was time again to head out for a run.

The temperature was 15oC (59F) so I chose to wear my red/black leopard tights, long sleeve and flipbelt. Decided to start with a shorter run around 5K and in a not too fast pace.

Lovely to see the sun after some days of rain and blue sky. Typical Fall day.

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I passed another runner and some people were out walking their dogs.

I couldn’t had timed this cold better, got it the first resting week before Lidingöloppet, succeeded in two runs before I got the cold and then just a short one.

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I was not too breathless during the run, was under 6 min/k from time to time.

Today I was not too matchy :-)

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Distance: 3.34 miles (5.37K), time: 33.29.9 min, average pace: 6.14 min/k, max pace: 5.34 min/k,
cadence: 178, VO2 Max: 24 ml/kg/min

2.43K treadmill

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#40 – 50 runs in 100 days summer edition
#97 – 100 Days Of Miles Challenge

Now it is the first resting week before Lidingöloppet Sep 26th, a 30K cross country race that I will do for the 6th time.

Started with running on the treadmill, 2K and then gradually decreasing the pace til walking mode.

After that it was biceps, triceps, shoulders, back and legs. Ended with core doing the 5 min plank exercise, plank on the pilates ball, 3×30 and then I did my calf stretching/activating exercise and stretching. One of the foam rollers had walked away and the other one was occupied.

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Distance: 1.51 miles (2.43K), time: 14.38 min, average pace: 6.01 min/k, max pace: 5.04 min/k,
cadence: 178, VO2 Max: 22 ml/kg/min

Pulse based interval training

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#39 – 50 runs in 100 days summer edition
#96 – 100 Days Of Miles Challenge

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

The layup is the following:

2K warm up
4x2K intervals with 2 min rest between
1K cool down

A bit chillier today around 14oC (57F). Started with 2K warm up and then it was time for the first brutal interval. Rested (stood still) for 2 min where I drank some water and tightened my energy belt.

On the second interval I have notice that during the running on a bike path which is gradually increasing in altitude that I also increase the pace and got to 163 so then I had to run a bit “slower” to get back to 160 where I try to be during the intervals. Rested (stood still) for 2 min, drank some water and got the pulse down.

I have been lucky so far, on the third interval I am crossing a car road and this time a car came so I had to do a short detour and the pulse went down to 156. Take some time to get back to 160, the same if I get to 163 and have to get back to 160. At the end of the interval I ran into a heavier upwind and the pace got to 156 for a short moment, felt a bit more tired here as well. Rested (stood still) for 2 min, drank some water,

Finally the last interval where I also at some point got up to 163.

I handled the increasing pace much better this time, last time I got to 165 which is above my threshold pulse, this time my highest pulse was 163. Now I feel in my breathing when I am on my way to 161-163.

Ended with 1K cool down.

Intervals is not my favorite running training, it is the most brutal thing I can do to myself but I know what it will give at the end so there is a purpose and I am improving during my other runs. Maybe this interval training has something to do with it.

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Distance: 6.88 miles (11.07K), time: 1.06.40 h, average pace: 6.01 min/k, max pace: 3.53 min/k,
cadence: 188, VO2 Max: 28 ml/kg/min

 

21.9K rainy trail run

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#38 – 50 runs in 100 days summer edition
#95 – 100 Days Of Miles Challenge

Today it was time again to get up 5 am this morning to get to Tjörnarp and run a trail run.

The day did not go as planned and now I can laugh about it. I was looking forward to a nice not to warm trail run and originally distance was 45K. During the train ride it started to rain heavily and I do not like to run in the rain except if I have been out on a really warm day and the sky opened up. I was wondering how this day would be. A big question mark. I was hoping it would be fine by the time I got to Tjörnarp and it seemed to be fine when I got out from the train.

Knew that it would be wet and gooey.

I decided I would run and not just turn back :-)

It started just fine but then the sky opened up and I got soaked, my hair got wet, my long sleeve shirt got wet, my tights got wet and my shoes got wet :-)  Wonderful.

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No way that I was going to run 6 h soaked so if it didn’t get better I decided I would run at least 20K.

It was very green in the forest and more rain came so I decided I would run to the first fuel station and then run back.

Rain can be good because I felt that I had a good pace even if it was very wet on the paths.

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I was on my way to sprain both my feet, and had some ache in my right knee but I didn’t run into any issues :-) and I also fell flat into the ground.

Glad I had my Altra Lone Peak running shoes, they handle wet stones very well but not wet branches so on the loop I had to take it easy.

One positive thing that has happened lately is that the pace has increased at the end. I am a so much different trail person today than last year when I did my first ultra, so much positive things have happened over the summer and it is such a joy

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There was no wandering around, handled the faster pace great.

Of course when I returned back to Tjörnarp the sun came out.

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Lucky me I had my dry bag with me with a dry long sleeve shirt and dry socks and I also have newsprint with me. Why? because my trail shoes are very likely wet when I get back and there is no point to put my feet with dry socks into those wet running shoes.

Today on the train I got myself a laugh because the newsprint was not dry :-)

I decided to walk home and bought a cup of coffee to get warm during my walk and what happened. It started to rain again, then I didn’t laugh.

It turned out to be a good trail run even if it got shortened. Even faster today, it is definately going in the right direction just like I have planned.

 

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Distance: 13.6 miles (21.9K), time: 2.46.10 h, average pace: 7.35 min/k, max pace: 5.24 min/k, cadence: 170, VO2 Max: 26 ml/kg/min

 

13.39K Hilly run

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#37 – 50 runs in 100 days summer edition
#94 – 100 Days Of Miles Challenge

This week I am finishing the preparations for the cross country race I am running end of September, Lidingöloppet so this afternoon I ran 4 laps on St Hans hills.

In my energy belt I had two bottles of water and one Maxim energy bar, tested one of the two new flavors, Protein bar chrispy brownie

Running shoes were Altra Lone Peak 1.5

Nice that my new pulse belt does not have any issues.

Felt that I had fast legs when I started the run. It was a bit warm but it was also a nice breeze.

Lately I have changed where I start running on SHE, the route that is perfect for preparation for Lidingöloppet so instead of 2K from home it is 1.5K from til I start running the laps.

I ran the original route except when I get to the killer hill where I run the killer variant instead.

There were some other runners there and I also saw Sara Snogerup Linse who is one of the fastest girls at SHE, we said hi and she asked if I was preparing for Lidingöloppet :-) At this time of the year I would say most runners up on St Hans hills are preparing for Lidingöloppet.

It is so nice to run now when I have a faster pace and run up the hills also faster. I have come where I wanted to come, to become a faster runner. I can no longer say that I am slow and tedious. I was thinking about that when I was running but what I can I say now. I am not fast. Faster and tedious?????

Then another runner Marie Lennerhagen from CKR was also out running so we said hi to each other too.

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The protein bar had a good taste and very easy to eat. Was soft and did not get stuck in between my teeth. So that will be a energy bar I will buy this fall.

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On the fourth lap I got a bit annoyed. There is only one bad thing to say about Altra Lone Peak 1.5 and 2.0, the shoe laces. Even if I have done triple knots they get loose, later models has an improved lacing system ao I had to stop twice and tie the shoe laces.

Otherwise it was a good run, on the third lap it got a bit colder but then on the fourth lap the sun came back.

 

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Distance: 8.32 miles (13.39K), time: 1.34.33.8h, average pace: 7.03 min/k, max pace: 5.15 min/k,
cadence: 178, VO2 Max: 29 ml/kg/min

2.41K Treadmill

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#36 – 50 runs in 100 days summer edition
#93 – 100 Days Of Miles Challenge

Tonite I biked to the gym and started with running on the treadmill.

Started with a pace of 6 min/k (10) and increased to 10.5 after 500 m, to 11 after 1K, to 11.5 after 1.5 and 12 after 1.75K. When I have run 2K I gradually decreased the pace til walking mode. I also had a 1% incline.

I got a bit noisy treadmill but I have been having a noisier :-)

After the treadmill it was biceps, triceps, shoulders, back and leg exercises.

Ended with core: 5 min plank exercise, 3×25 planking on a pilates ball, 35 pushups to end the August Fit Challenge 2015, foam rolling and then stretching

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Distance: 1.5 miles (2.41K), average pace: 6.01 min/k