#3 – 50 runs in 100 days spring edition
#37 – 100 Days Of Miles Challenge
This afternoon Coach K Runners had the privilege to have a running technique session with “Krutgubben”.
The temperature was around 7oC (45F) and grey so I decided to wear winter pants, orange long sleeve, fleece and green windstopper, since it was “Rock Your Socks Day” I decided to have one of my pink compression socks and one black sock for this occasion. And of course gloves and hat.
I was a bit late because I got stuck at something so I hoped that I would get there on time. When I got to St Hans Hills I saw a familiar face and knew that I was not too late anyway 
Distance: 1.99K, time: 12.23 8 min ,
average pace: max pace: 5.33 min/k,
VO2 Max: 28ml/kg/min
Some Coach K Runners were already there, some familiar faces and some that I had not seen before. Åke asked me if I had a jump rope, he had some old rope that would work just fine but I told him that I did not have one but Krutgubben had a bunch. We would later found out what we would use them for First we were running to the first place where we would do some running techniques, time would tell 😉 you never know with Krutgubben.
We started with warmup
The first exercise, after the warmup, was that we would get together two and two that had the same pace, the natural choice for me was Eva Berg and waved at her.
And then the first group (included me) would start with running with jump rope, if we did wrong the jump rope would get in the way, which was a challenge, I Think that I was doing OK, something between running and jumping and the second group would do:
Freezejumps
Stepup side
180 degree jumps
and then we swithed, There were some hip exercises, that I will start doing at the gym, to strengthen my hip muscles.
and then we swithed, There were some hip exercises that I think that I would continue with to strengthen my hip muscles.
Today we did the following exercises:
Jumping jack special
“Kick Ass”
High knees
High knees with high frequency
Indian Jumps
Indian jumps with long arms
Indian jumps with short arms
Hedge Walking without hurdles
After the warmup it was time for intervals. To prepare the body for the intervals, we were warming up by two and two running forward. The first person turned off at certain point and ran back, and then caught up with the second person that just continued.
Today’s intervals was Krutgubbens favorite where you would really pour on and thus enable the twitch muscle fibers.
Today we were working 2 and 2. One of us rested. The first person ran 300m and ran back and the second person did the same thing, then the first person ran 200m and ran back and the seond person did the same thing and then the first person ended with 100m and the second person did the same thing . This set was done 5 times / team
During the intervals I was feeling that my right gluteus got upset and was not sure this was a smart thing for me to do.
Ended with 50 cracy jumps
Then it was time to head home. I walked with Eva to her home and then I started to run but felt that my right gluteus has had enough and started to walk.
Total distance: 4.64 miles (7.47K) running, 0.75 miles (1.2K) walking