Category Archives: 50 runs in 100 days – Hardcore edition

27.28K Flat Run – Lund Runt

Leave a reply

#35 – 50 runs in 100 days – Hardcore edition

The plan today was to run a longer run. I had some routes in mind, the first plan was to get up to Frostavallen and run 25K, then I could have run a 30K run on Sunday but at the end, since I did not run the whole Lund Runt Wednesday, that I would run the whole Lund Runt.

Yesterday when I biked hom from Newaza it was a bit slippery and then it was raining so the question was if it would be slippery today or no snow.

Temperature: 2oc (36F)

I brought 250 ml water and 2 mini snickers, charger and mobile phone

Decided to put on regular running shoes.

The interesting thing with following the route today was to see how we followd the route Wednesday, there were some variations and then at some point I had to do a detour due to road work

When I was running down I was running more cautious due to the weather.

IMG_3283_160109

When I got to the last 12K it was interesting to see another side of Linero.

Lucky me I followed the route today, there was a part that was totally unfamiliar to me. Was not sure where I was so it was just to keep going :-)

Then I saw the Sony house and remembered what Magnus had written on FB, he ran this route Tuesday and came to the road work.

It is nice to run and hear how it crackle under my shoes where I at the end ran on a bike path that had more snow.

IMG_3286_160109

When it was around 1.5K left I increased the pace more and more and had a very fast pace at the end.

It is tough running on snow, my legs felt tired but I enjoyed the route a lot. Got to see other areas of Lund and a great day

Lund Runt

Lund Runt

Distance: 27.28K, time: 2.50.02h, average heart rate: 146, average pace: 6.13 min/k, max pace: 4.25 min/k, cadence: 182, VO2 Max: 37 ml/kg/min

Newaza

Leave a reply

#34 – 50 runs in 100 days – Hardcore edition

IMG_3282_160108

Tonite it was time for the first judo exercise this year called Newaza (floor wrestling)

I was running a lot of Saturdays this Fall so I did not spend too much time on the judo mat so I expected that it would be tough.

First it did not seem we would be many but we ended up being 15 judokas.

Started with warm up running around the mat, unknown distance.

An interesting exercise was to tie together our feet with our belts and try to do Newaza and come to restraint. You really need your feet in this sport, we got a laugh about it.

Then it was Newaza, yes it was tough but I actually just sat once.

Good way of starting the weekend.

24.89K Flat Run

Leave a reply

#33 – 50 runs in 100 days – Hardcore edition

When I woke up yesterday there was snow on the ground and this morning at 8 am a bigger group from Coach K Runners started to run “Lund Runt”, a 27K run around the city, it has been a race that has become a run that Coach K Runners does a couple of time each semester and I decided I would participate.

The temperature was -4oC (25F).

IMG_3278_160106

What was cool about this run was that I would test a app called Race One, a fairly new app where friends and family can follow you during a race.

I found out about this app this Fall but was not sure if I would use it or not because GPS apps has a tendency to kill the battery on your mobile phone and on a 50K race it is crucial that you can keep in touch with people in case of an emergency. But I got a tip to bring a charger in the back pack so if the charger would work it would be interesting to use this app.

Used it at Tjörnarparen i December but it did not work properly due to a database problem that they had experienced in the end of the Fall and I volonteered to be an official tester.

Started the run, fell a bit behind which does not bother me but at around 15K I lost my group. I was suppose to follow the route on my pulse watch but on automatic I chose the Running mode. So at 15K I decided to run solo which meant I decided to run home on my own.

Because of the temperature the battery died at 20K, brought the charger but forgot to bring the cable for the phone. Something told me that Race One has worked this time.

When I got home I opened the app and saw that data had been registered

IMG_3280

race_one_160106

Results

results_160106

Distance: 24.89K,  time: 2.36.53 h, average heart rate: 142, average pace: 6.18 min/k, max pace: 4.48 min/k, cadence: 180, VO2 Max: 25 ml/kg/min

 

Pulse based intervals

Leave a reply

#32 – 50 runs in 100 days – Hardcore edition

Today I started with intervals at the gym, did  Krutgubbens (The powder man’s intervals) intervals. Earlier it has been about pace but now I am going to make this pulse based so the pulse couldn’t go over my treshold pulse.

The original plan was the following

IMG_3276_160104

During the warm up I was already at 155 and at the end 157 so the plan would probably change.

During the first interval I got over 160 which is my threshold pulse so I had to reduce the pace.

On my second interval I increased the pace to 5.40 but had to reduce it again and decided from now on that I increase the pace to 5.50 on every interval and see if I can increase the pace after a while. At the end of each interval I had to reduce the pace.

I think that Saturday’s 7K struggling with upwind got me very tired legs so it did not go as planned but I did intervals. I will keep working on this interval training. Hopefully it will go as planned next time.

After that it was the gym with triceps, biceps, hips stability, legs, hip strengthening, calves and core

heart_rate_160104

pace_160104

heart_pace_160104

Distance: 8.28K, tid: 50.04.3 min, average heart rate: 151, average pace: 5.28 min/k, max pace: 4.30 min/k, cadence: 184, VO2 Max: 27 ml/kg/min

18.67K Flat Run

Leave a reply

#31 – 50 runs in 100 days – Hardcore edition

Today I had decided that I would run a longer run. around 18K, one of my favorite runs out in the country but this time of the year it is bare. I hoped that I would finish under 2h

When I looked at the temperature it was 0oC (32F), first really cold run. It felt that it was snow in the air and once in a while a snow flake fell down. At the end it was some more snow flakes.

On this route I run around 9K and then I turn back, met a biker that seemed to struggle and a lady who had to get down and walk because of the wind, me over positive didn’t think it would be any problems when I turned back, oh boy how wrong I was.

To summarize this run

First 9K, good pace and comfortable

IMG_3273_160102

At 9K I was hit by a ice cold side wind and when I turned around the struggle started :-)

The goal to get under 2h seemed far away :-)

IMG_3274_160102

IMG_3275_160102

7K struggle with a severe ice cold upwind, lucky me that I have “frontal lobe”, it was just to take the bull by its horn, the last 2K was pleasant.

pace_160102

It is very obvious where I struggled with the upwind.

results_160102

Distance: 18.67K, time: 1.56.30 min, average heart rate: 140,
average pace: 6.14 min/k, max pace: 5.13 min/k, cadence: 180, VO2 Max: 25 ml/kg/min

 

5.35K Flat Run

Leave a reply

#30 – 50 runs in 100 days – Hardcore edition
#137 – 100 Days Of Miles Challenge

This morning I headed out for a 5K run.

IMG_3259

IMG_3265

The ice cold wind caressed my cheeks. It was a really windy refreshing run. The sun was out and the sky was blue.

results_151231

Distance: 3.32. miles (5.35K), time: 32.44.1 min, average heart rate: 136,
average pace: 6.07 min/k, max pace: 4.54 min/k, cadence: 180, VO2 Max: 26 ml/kg/min

MTD: 62.93 miles (101.31K)
YTD: 1061.68 miles (1594.25K)

Pulse based interval training

Leave a reply

#29 – 50 runs in 100 days – Hardcore edition
#136 – 100 Days Of Miles Challenge

Today it was time  again for the running exercise that I dislike the most, intervals.

I did a lactate test this Fall and my new threshold pulse is now 160.

Temperature: 4oC (39F)

It was going to be interesting to see what my paces would be with the new threshold pulse.

I did pulse based interval training where I will be a couple of heart beats under my threshold pulse during the intervals.

Started with 2K warmup and then it was time for my first interval where I was pendling between 155-159. It was upwind and I have a tendency to increase the pace when it is upwind.

Since it was colder I decided I would jog during the 2 min rest.

During the second interval I got to 161 a couple of times. Still upwind and then I have up hill at the end of the second interval where I also know that I have a tendency to increase the pace.

Jogging during the 2 min rest.

On the third interval I gassed to much at the beginning and also got up to 161 but got back quickly. That is one thing that I have learned that during pulse based interval training, don’t gas to much in the beginning.

Jogging during the 2 min rest

Finally the fourth interval and then 1K cool down.

It was obvious that it was a while since I did this last, last time was in October.

The first and fourth interval were the best intervals, I survived the cold. I become troubled with a cough when it is colder but it did not bother me today

heart_rate_151230

pace_151230

heart_pace_151230

results_151230

Distance: 7.39 miles (11.89K), time: 1.09.22 h, average heart rate: 147, average pace: 5.50 min/k, max pace: 4.30 min/k, cadence: 186, VO2 Max: 27 ml/kg/min

8.26K Flat Run

Leave a reply

#28 – 50 runs in 100 days – Hardcore edition
#135 – 100 Days Of Miles Challenge

Today I had the pleasure of running with my running buddy Eva. We had not run together for a while so we decided we would do a fun run, around 5K.

IMG_3253_151226

I thought that we would run our regular 5K run but Eva was very anxious to run around Nöbbelövs Mosse =bog), it turned out to be a very interesting run, at Tjörnarparen, the ultra race I did not finish I didn’t belong to the waders, found alternative paths where it was too much water to try to stay dry as long as possible. But today it was really wet

boxing_day_151226

When we got to the bog it looked like this

IMG_3254_151226

My socks were soaked

During this run we discussed the ultra race Tjörnarparen that I ran but became my first DNF, Hallandsultran that Eva will run for the first time and her first ultra race, I ran it last year and liked it a lot. We also discussed some other things.

results_151226

Distance: 5.13 miles (8.26K), time:  57.34.6 min, average pace: 6.58 min/k, max pace; 5.24 min/k, cadence: 174, VO2 Max: 22 ml/kg/min

 

12.75K Hilly Run

Leave a reply

#27 – 50 runs in 100 days – Hardcore edition
#134 – 100 Days Of Miles Challenge

IMG_3252_1512225

I thought it would be great to head out for another run Christmas Day. Decided that I was going to run around St Hans hills, I was thinking that I might do intervals but thought it would be too wet. So 3-4 laps on St Hans hills and then I could not decide if I would use my Fellraiser or Altra Lonepeak. Realized that I had not been running on St Hans hills with my Altra Lonepeak when it is really gooey so Altra Lonepeak 2.0 was the choice.

Temperature 8oC (46F)

Decided to run on the original route (SHE) and start at the half moon, at the bottom, and go from there.

I saw some other runners and met one biker who was biking on the route.

There was one hill in particular that was the worst one, a lot of cord groove (=slirspår) so it was tough running up the hill without sliding down. At the circle hill I have an alternative route to avoid falling in the goo.

Felt that I had a good pace and was getting up the hills faster which felt really great.

There has been a discussion in my running group how u best wash your dirty running shoes and someone said that something that cleans your running shoes is doing trail running during the Fall and Winter. I am not sure that did the trick today.

IMG_3251_1512225

Maybe because I was avoiding puddles :-)

Great weather, sunny, blue sky and had a great time running up those hills.

Best time today, still have a hard time accepting that I am not a slow runner anymore

altitude_151225

results_151225

Distance: 7.92 miles (12.75K), time: 1.29.53 h, average pace: 7.03 min/k, max pace: 5.23 min/k, average heart rate: 147, cadence: 174, VO2 Max: 29 ml/kg/min

12.47K Flat Run

Leave a reply

#26 – 50 runs in 100 days – Hardcore edition
#133 – 100 Days Of Miles Challenge

IMG_3238_151224

After I have had my Christmas breakfast it was time to head out for a Christmas Eve run. Earlier during the week the plan was 5K but I changed my mind and decided to run the 12.5K run out in the country.

No snow this year, temperature 80C (46F), sunny and blue sky and of course my santa hat

IMG_3236_151224

I wanted to spread some Christmas joy and when I passed people I was saying Merry Christmas, most people wished me Merry Christmas too but there were some people not in a Christmas spirit.

So nice to just run and no issues at all. Some upwind when it was around 2K left.

It was nice getting out for a run Before it was time for eating Christmas food.

results_151224

Distance: 7.75 miles (12.47K), time: 1.13.32 h, average pace: 5.53 min/k, max pace: 4.02 min/k,
average heart rate: 147, cadence: 180, VO2 Max: 28 ml/kg/min