Category Archives: 50 runs in 100 days – Hardcore edition

5.3K Flat Run

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#25 – 50 runs in 100 days – Hardcore edition
#132 – 100 Days Of Miles Challenge

Last weekend I ran my last race, a ultra race but had to threw in the towel due to pain in my left knee. It was a tough race, I ran it last year and it was not too gooey and wet. This was my very first DNF (Did Not Finish).

Sunday the pain was gone but I took it easy this week. I had ran 35K and went to yoga Tuesday and then lifted weights twice and have done some foam rolling.

So this afternoon it was time to head out for a shorter run to test my knee. I was not worried but you never know.

Lately my pace have been below 6 min/k, part of me has not accepted this yet. I have Always considered myself as a slower runner but have been told to not use those words anymore. It is such a joy when I feel that I have fast legs and I can continue running around 5.30 min/k on shorter runs.

And no pain in my left knee. It felt good today.

At the end there was some upwind and some drizzle.

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Distance: 3.29 miles (5.30K), time: 29.29.4 min, average pace: 5.33 min/k, max pace: 4.20 min/k, average heart rate: 149,  cadence: 180, VO2 Max: 29 ml/kg/min

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.

5.25K Flat Run

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#23 – 50 runs in 100 days – Hardcore edition
#130 – 100 Days Of Miles Challenge

Last resting week before my last race on Saturday. Started with early morning yoga on Tuesday morning, gym at nite and today was my last run before the race.

Decided to run the route out in the country and through the grave yard.

Grey day but no rain :-) around 8oC (46F). Got chased by a French bulldog, not a angry one though. I saw him noticing me and getting ready and then he ran towards me and I couldn’t help myself cheering him on. He ran with me for a short moment. His owner asked if I was afraid of dogs and I told her no, not a problem.

From the beginning I had a good pace, slowed down a bit up a hill.

I thought it would be  a good idea to test the charger that I am going to have in my ultra backpack on Saturday, this time my mobile phone is not going to die on me. So I charged my phone while I ran, kept them both in my jacket pocket. Light and I hardly felt them at all :-)

Not much more I can do now. I am so ready that I can be and I know I am. I have a goal and it should be possible. It is going to be an interesting race, double as much as last year and 7 of us will run 100K and I am not one of them, a lot of rookies which is fun. Hopefully the snow will not show up, it is OK when I am running on the road on my way to the finish line, not before :-)

I am not sure where I got my energy from, amazed myself today. I hope I can keep up the good work.

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Distance: 3.26 miles (5.25K), time: 30.06.2 min, average pace: 5.43 min/k, max pace: 4.54 min/k, average heart rate: 152, cadence: 178, VO2 Max: 28 ml/kg/min

5.04K Flat Run

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#22 – 50 runs in 100 days – Hardcore edition
#129 – 100 Days Of Miles Challenge

The plan from the beginning was to run already on Friday but the storm Helga decided to come for a visit and I was not interested to get out for a run. She decided she would be more intense more north but she still wanted to stay in the area during the weekend.

I hoped that Helga would disappear today but that was not the case so I decided  I would run a 5K run around the neighbor hood.

It was chilly and windy so I put on my winter 2XU tights, fleece, windstopper and my new warm running hat to keep myself warm.

I had a good pace, part of the run there was some side upwind but the wind did not catch me.

Even if it was a bit windy, it was not raining and it felt great to run outside instead of treadmill running for a change.

results_151206

Distance: 3.13 miles (5.04K), time: 30.32.07 min, average pace: 6.03 min/k, max pace: 5.05 min/k,
cadence: 176, VO2 Max: 28 ml/kg/min

5.53K Treadmill

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#21 – 50 runs in 100 days – Hardcore edition
#128 – 100 Days Of Miles Challenge

After Gorm hade been storming last evening and most of the nite, it was really frostily today so I decided I would do another boring running on the treadmill since I was going to the sport center anyway to finish the discussion after my lactate test last week.

Nice to found out that if I am going to do intervals it should mainly be pulse based intervals which I started doing this summer.

After the meeting I headed to the gym, Chose one of the new treadmills but skipped the security string :-), 1% incline, 6 min/k.

I cannot say I enjoy running on the treadmill very much but it has its pros and cons. I chose to do another boring running on the treadmill to try to avoid getting a cold so Close to my last race this year where I have a goal.

5K on a treadmill feels very long but I drink water every 500 m and all of the sudden 2.5K has passed by and then 3K and then 4K and then it is finally over.

Hope that I later this week can run my 12.5K run outside. Need to keep the legs started now.

Tomorrow it will be early Yoga in the morning.

 

results_151130

Distance: 3.43 miles (5.53K), time: 34.06 min, cadence: 182, VO2 MAx: 27 ml/kg/min
MTD: 83.74 miles (134.82K)
YTD: 998.76 miles (1492.94K)

5.33K Flat Run

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#20 – 50 runs in 100 days – Hardcore edition
#127 – 100 Days Of Miles Challenge

This week has been a rainy week and this morning I woke up with rain, hoped that it would not rain the whole day and then the sun came out and I decided to go out for a short run out in the country. Good idea to get out for a run for tomorrow Gorm ( storm) will come to Town and it suppose to be very windy. I might end up running on the treadmill again tomorrow if things are not flying around too badly. Time will tell :-)

Temperature: 8oC (46F).

Had a good pace today. had the pleasure of seeing a deer which I do not see very often in the outskirts of the city.

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Distance: 3.31 miles (5.33K), time: 32.07.2 min, average pace: 6.01 min/k, max pace: 4.47 min/k, cadence: 176, VO2 Max: 28 ml/kg/min

5.04K Treadmill

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#19 – 50 runs in 100 days – Hardcore edition
#126 – 100 Days Of Miles Challenge

This if my first rest week before my last race and ultra race Dec 12th.

The Fall weather is back. Saturday it started to snow and continued to snow and then the rain came back and it has rained and rained. The last thing I need right now is to get sick.

So I decided that I would get to the gym and run 5K even if I do not like treadmills that much but they have their pros and cons.

Heard at the gym yesterday that there were new treadmills. I have liked the ones to the left and the new ones were on the right.

Got to the gym and stretched. Got up on one. Saw that you can connect your iPhone to this treadmill :-) But I didn’t. Didn’t think that I needed to use the security line but decided to test it out anyway. The treadmill was moving and reached for the security line and bam it stopped. This security line is different. Had to figure out how to continue and realized that there is a plastic piece that you are going to stick into the treadmill.

Back to running again with 1% incline with a pace of 6 min/k.

Then after 5K I gradually decreased the pace almost down to walking mode when the treadmill stopped. That security line again that I touched for some reason when I did something. Don’t remember. It is working though. I learned that tonite.

I am not sure if I will continue using these or not. Felt something in my legs, not pain but something. While I was running there I actually was asking myself the question if I would be able to run for 6h on a treadmill. I can run 6h outside in the forest. We have a challenge where we from the south have been challenged by a group of people from the capital city where we are running 6h on a treadmill, 12 runners and the team that has run the longest wins and then you also have one individual who also run the longest that wins the individual price. Right now we have that challenge in Dec and I cannot participate due to the ultra race but if the time suits me, the thought has been there to sign up.

 

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Distance: 3.13 miles (5.04K), time: 33.52h, cadence: 184, VO2 Max: 28 ml/kg/min

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

altitude_151121

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

 

Lactate test

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#17 – 50 runs in 100 days – Hardcore edition
#124 – 100 Days Of Miles Challenge

Tonite it was time to do a lactate test

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Lactate test – A maximum test on treadmill, which takes a blood sample at each new workload (4 min intervals), so that you can monitor the concentration of lactic acid (lactate) in the blood. It is the most accurate way to get information about the condition, and in the lactate curve can read the appropriate training zones and the opportunities for improvement in fitness.

Last time I did this was 2006 so it was a while ago. My threshold pulse was 163

mmol/l 2.0 4.0
2006: Pulse 156 168
2008: Pulse 152 164

Before we started the test we looked at what pace area I have been at during the intervals during my pulse based interval training and then I started by running at 8 min/k to warm up and the the actual test started

I ran for 4 min and increased the pace: 8 km/h, 9 km/h, 10 km/h, 11 km/h, 12 km/h, 13 km/h and in between I got stung in my finger to measure the lactate in my blood. It did not happen very much with my lactate level in the beginning til the very end which means I have a endurance curve :-)

And my threshold pulse today is 160

Distance 3.54 miles (5.7K)

We are going to have a follow up to discuss my training Schedule. Found out that pulse based interval training seems to be the interval training I should be doing mostly

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.

 

results_151114

altitude_151114

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