Tag Archives: Ultra

19.35K trail run

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#6 – 50 runs in 100 days spring edition
#40 – 100 Days Of Miles Challenge

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This morning it was time for trail running in Fulltofta with Coach K Runners.

I biked to Eva and Helén came and a new guy Christian.

This time we came on time :-)

Today we were a bigger group of 16.

I realized that we would run the 19K run I ran with Åke and Robert last Fall and I told the group that we would finally take Bäckaslingan instead of this LONG dirt road, I took the lead and realized that the first part was now dry. We were suppose to stick together but I knew that would not happen since most were fast runners and I am not as fast as them plus still have issues with my gluteus and cannot run as fast as I want, the glutues decides the pace.

When we started it was grey, it did not take a long time til I fell behind which suits me just fine. You cannot keep together when we have such different pace and I just get very stressed out when I get behind and then you see the fast runners running around in circles waiting for u, very frustrating.

My glutues was a bit sore but I could continue running, had some problems with my right knee for a short period and right back thigh. I got punished last week when I did the intervals at the Running Technique session, got almost back to square one so I am a bit disappointed of myself since I was doing so much better after have started with foam rolling.

It was such a joy running alone, the sun came out and I hear the birds singing and creeks gurgle. There were some people out for a stroll on some of the trails I was running on, not so many runners. At the end a guy was out with his three dogs and two of them had backpacks :-) So I asked to be able to pass, did a wrong turn and got behind him again :-) and have to pass for the second time.

Today I enjoyed the run a lot because of Bäckaslingan in the beginning. Met some of the runners when I was running on “Natur och Kulturslingan”, most in the group had run 15K adn three of them wanted to run longer.

Today I was not forced to get my feet wet, it has dried up now but the “spongs” were more slippery so I had to be more careful to run on those.

Realized also that it would be good to have my elastic bandage with me, I was close to sprain my ankle which happens on these trail runs but so far so good but that day that it might happen and I won’t be able to move.

I tested the sports drink Tailwind Endurance fuel, taste Mandarin/Orange. It was a bit too sweet to me, diluting it up to 600 ml, Berry is my favorite.

After the run it was nice to come inside and pancakes and drink coffee before we headed home.

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Altitude

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Distance: 12.27 miles (19.35K), time: 2.27.47 h,
average pace: 7.38 min/k, max pace: 5.25 min/k,
VO2 Max: 27 ml/kg/min

 

19K Ecotrail

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#4 – 50 runs in 100 days spring edition
#38 – 100 Days Of Miles Challenge

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At lunch time it was time to test the Ecotrail route, will be a race later in April that I won’t attend. I had planned that I would run my first ultra in the beginning of May and it would be too close before that race. A couple of weeks ago I took a decision not to do my first ultra in May, it will be in June instead.

Eva, Helén and I were 10 min late so the rest of group ran the first part of the route while we got ready on the parking lot. And then we joined them on the last part.

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Temperature: 3oC (37F) and blue sky and the sun was out. I was going to run this route in a comfortable pace because the intervals at the Running Technique session Friday messed up my right glutues, now when everything had been going in the right direction and I have been pain free. So I was not sure how far I would be able to run. Did foam rolling in the morning before the run.

I could not keep up with the pace that most of the group held but knew what markers I would follow. Roger and I ended up running together after a while and then Helén came back to us and a girl with the name Edit that I had not met before. So we were a little group who kept together

The nature was beautiful, I can just imagine how beautiful it will be later this spring when it is greener. There it this thing when running in a group and talk at the same time, can get people unfocused. I had my hawk eyes on and kept track of the markers.

There was one place where we got confused, we were on yellow and would get on orange, so in between it was green. When we saw the first orange marker it looked like we would cross a dirt road and continue in the woods and realized that it was not correct. I had seen orange markers to the right but we were suppose to turn back. So we turned back on the road and after the curve the next orange marker showed up :-)

There were some really steep hills to get up above, since my glutues was a bit upset I walked up those hills. And there were also some really steep hills downhilll that were a bit tricky but I managed.

When it was around 4K left Jimmy showed up, one really fast runner in Coach K Runners, who tried to find his dad which had gone astray so he joined us the last 4K. When we got back to the parking lot Jimmy tried to phone his dad and Åke and some other runners looked at a map to figure out where he could be. This shows how important it is to have a mobile with u and that you have exchanged mobile numbers. In the end he showed up.

Even if my gluteus was a bit upset it was my right knee that forced me to stop for a short moment and stretch.

At the end it was more chillier winds, most of the run I had taken off both gloves and hat but put them on again so I didn’t freeze.

Here you can see the altitude during the run, it will definately be a challenge in April for some.

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We were suppose to stay on orange til the end and I was glad we didn’t, we ended up continue with yellow which was more comfortable for my glutues, I was told when we got back that the last part of orange had been a bit tricky.

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Afterwards it was a girl who came to me and said that I looked familiar and I told her we ran Tjörnarparen together, my first ultra race in December last year.

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Distance: 11.83 miles (19.04K), time: 2.09.21 h,
average pace: 6.47 min/k, max pace: 5.24 min/k,
VO2 Max: 27 ml/kg/min

#30 – 100 Days Of Miles Challenge

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This morning I did what I have refused to do the whole January and pretty much the whole February. I woke up at 5 am to take the train to Tjörnarp train station to run a 40K trail run. Every time I do this it amazes me that I just get out from the train and start running just outside this train station. It is a special feeling.

It was a test to see if I would have a good day or a bad day and then it was very good to start early. I have had issues with my right M. Glutues Maximus since end of January which have bothered me during my longer runs. This year is my ultra year and the first planned ultra race is May 3rd that has been a lot of ? around. So if I would have a good day my training in March would change and if I would have a bad day I would put 40K on hold in March and not run my first ultra in May.

On the train I did some stretching and the girl and guy who were sitting across from me whispered, she is stretching and I said Yes I am. I guess you do different things on the train was the guys answer and I said yes to that too :-)

When I started my trail run it was chilly and a bit foggy but around 10 am the sun came out and it was such a joy. I have decided, after a discussion with another trail runner friend of mine, that I would try to have a bit faster pace and had  a pace around  7 min/k. Saw that I had been a bit sloppy last time I removed streamers from TJörnarparen so I removed them  during my run. It was such a joy being back in this neighbor hood. I also heard the birds singing, to me it is a Spring sign. It was not so wet but gooey.

When I got to Frostavallen I decided I would continue to 20K and then return back. My right M. Glutues Maximus had bothered me earlier but then it disappeared. At one place it was a big wet area where I had to take a detour in the woods and at Frostavallen there was also a wet spot that I didn’t want to run through and climbed instead on the stone wall, had to be a bit cautious with tired legs and wet stones. I started to notice that my right M. Glutues Maximus started to be a bit more upset. There were some streamers left to take down and on my way back I did not pay attention on the route on my pulse watch and did a detour as well and tried to locate the white marker. Got a bit grumpy since I ended up in a little troublesome terrain :-) But then I saw that white marker and came right eventually. I also walked up the hills to not irritate my right M. Gluteus too much.

So when it was around 15k left I took a decision I would take a time out and do a longer stretching, 1.5 minutes on each which took 17 minutes. Part of me wanted to quit but the stronger part of me said NO Way!

So the last 15K wasn’t pleasant. Had to stop and stretch from time to time. Started to feel like a rerun of Tjörnarparen – my first ultra race in Dec where I had to stretch a lot the last half of the race. The difference now was that I could continue running. :-)

I fell flat on my face 2 times, the first itme I was not in a good mood but the second time I handled it so much better :-)

When I stood stretching after 30K all of a sudden there was a girl out riding and the horse was behaving strange. I was told that the horse was not used to meet so many people :-) I couldn’t agree more. Was running with some pain and had to stop and stretch and there was people having a coffee break. Most of the time when I have been running here I have been pretty much on my own or just with the people I have run with.

My legs was very tired the last 10K and I tried to get myself to run as long as I could before I had to stop and stretch but when the pain is unbearable I just cannot force myself anymore and had to stop and stretch. When it was 3K left I found out it was only dowmhill from now on but downhill when your legs are tired is so much worse. Then finally it was only 500 m left and I was not going to stop no matter what and oh boy how great it felt to finally stop.

Then I was invited for coffe at a runner friend’s house which also made the day. We had a very giving running discussion.

After that it was time to get to the train station to take the train back. Got on the train but the train did not move because there were unauthorized people on the train tracks between Höör and Stehag. I took the opportunity to stretch while we were waiting. But it is no fun because when it is finally time to head home and your legs are aching you just want to get home as fast as possible. That would not be any walking from Stångby. I would get to Lund and get another train to my train station and walk from there.

So 25K was a good run, last 15K not so good and very tired legs the last 10K but even if the run was not on top, the weather and temperature was perfect which made it more bearable.

Distance: 24.86 miles (40.02K), time 6.14.18 h,
average pace: 9.21 min/k, max speed: 5.48 min/k, VO2 Max: 25 ml/kg/min

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#21 – 100 Days Of Miles Challenge

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This morning I got up at 6 am to get ready for a trail run at Fulltofta. Since no one from my hometown wasn’t going to participate I took the train to Höörs train station and Åke was nice and picked me up there.

We were not a lot of people today, only 5 and I wanted to run the route I ran with Åke and Robert in September. The rest of the group decided to join me and I thought that I could follow this route but I realized that something was not right. Maybe it was due to that the route got saved with the route before in Lund and didn’t understand that I was at Fulltofta. Lucky me Camilla and Åke knew the area.

Two weeks ago we ran in snow and today there were hardly any snow but some ice parts and not so gooey.

Discussions that we had today was Camilla’s preparation for Kalmar Ironman, a race that I want to do one day, Sövde sprint, fuel when running longer distances and loose dogs and our experiences with those.

The trail was mixed terrain, I had repressed the run but parts of the run was familiar so some steep hills and a steep downhill. I did not walk on any of them :-)

I just love to run in the woods and now when it was more green parts of the run was breathtaking.

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Distance: 10.34 miles (16.65K), total time: 2.04.45 h,
average pace: 7.29 min/k, max pace: 5.38 min/k, VO2 Max: 25 ml/kg/min
Total distance so far: 145.78 miles (234.71K)

#18 – 100 Days Of Miles Challenge

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The plan was to run a 40K hilly run.

Got up early in the morning so I could start the run around 9 am.

Mixed the sports drink and filled the bladder with 1 liter of water. On my longer runs nowadays I always put the reflective vest and headlight in the ultra backpack.

Was prepared it would be gooey since it rained last night so definately Fellraiser.

When I got to St Hans hills I realized it was icy on the roads. Also met Åke and Marie, two Coach K Runners. And when I was running down the top hill the rest of Coach K Runners were standing there, getting ready for “Fartlek” (=simpler form of interval training) and I said hi before I contined on my run.

It was nice being back on those hills, part of the route was icy so I exercised some ice skating :-), it was also gooey but I did not wet my shoes so much :-) The sun was out. I ran 4 laps before it was time to get out on the flat part of this hilly run. This is where this run became a shitty run. Have had problems with my right butt part after I started running on those hills again which bothered me. Also I was not able to dring a drop of water from the bladder which did not make things better. I thought that something must be blocked somewhere and have to check this out when I got back home.

So I had to walk a couple of k’s with running between. The first time I streched there was a guy on rollerskis who asked if I was ok. This is such a positive thing. I told him I am just stretching. It was also windy and cold.

During the run when I realized I could not get my right butt part to get better I decided I would shorten this run a bit.

It was a long time ago I have had a shitty run like this.

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Total distance: 15.13 miles (24.36K), total time: 3.29.06.
average speed: 8.35 min/k, max speed: 5.46 min/k
VO2 Max: 29 ml/kg/min

It turned out that when I took off the bladder from the backpack and put it back I forgot to turn a plastic piece to the right place, that’s why I could not drink a drop of water, at home I could drink a lot of water :-)

#16 – 100 Days Of Miles Challenge

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Tonite it was time for Ski walking / running with walking poles in the dark. Last time I was doing this was Nov 12th.

Mandatory with reflective vest and headlight. When I got out the door I realized that I have forgotten my headligth and went back and got it: Started to run and was wondering where the poles were :-) so I had to get back and get those too. :-)

Tested to have my 2XU compression tights under my winter pants.

We were only 3 people who showed up.

Started with warmup: jogging, indian jumps, kick in the butt and then repeat 5 jumps on the right foot and then 5 jumps on the left foot x 5several repeats, then 10 long jumps x several repeats.

Then we did ski walking up the downhill hill several times. To my surprise my poles sank under me. I guess since they have standing in my hall and the snow it was not tight enough so have to stop to get to the right length and tighten them. :-)

Then it was time for getting to the longest hill and ski walk with poles half way and then ski run with poles to the top one time.

After that we did 40 ski runs with poles up towards the top and then 20 ski walks with poles down and repeated this til we got to the top hill x 4.

Here I was the person that was less rapid then the rest.

Then we did my favorite exercise: 5 low lunges, 5 s “Jägarevila” repeated this til we got to the top. Here I was number two to finish.

Finished with 5 squats on the left foot, then 5 sqauts on the right foot x 5.

First time doing this in the snow and I also tested my new trail shoes with metal studs: VJ Sarva D´vil.

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Total time: 1.39.16 h, total distance 5.62 miles (9.05K)
Average speed: 10.58 min/k, max speed: 5.42 min/k
VO2 Max: 28 ml/kg/min

 

#14 – 100 Days Of Miles Challenge

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This morning 13 Coach K Runners met at Fulltofta to run a trail run.

When I woke up this morning and looked out the window it was some snow on the ground, when we got to Fulltofta it was more winter.  I brought my Fellraisers but was thinking that maybe I should have brought my metal studs shoes instead but Fellraiser was just fine. I just fell flat on my face once :-)

This time we were going to run 60 min and then turn around, Åke told me to follow the orange markers and at one place where there would be signs run straight because I was running a bit slower than the rest. This suited me just fine, I could run my pace and the rest could run their paces and I could practice to follow the markers which I am good at right now.

It was very gooey, wet and a lot of snow and a lot of stones so it was a tricky trail run, one steep hill down and back it was steep up, with tired legs I was walking up this hill.

We were running in a beautiful winter landscape. Had some minor issues with a sore right behind part and upper right back thigh but I was not forced to stop and walk.

At the end I felt that I was tired in my legs but I stayed calm :-)

Afterwards we ate pancakes and I couldn’t help myself and drank hot chocolate with whipped cream :-)

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Total time: 2.08.26 h
Total distance: 10.41 miles (16.76K)
Average speed: 7.39 min/k
Max speed: 5.45 min/k
VO2 Max: 54 ml/kg/min

#13 – 100 Days Of Miles Challenge

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From the beginning the plan for this Saturday was a 12.5K flat run but after I did the hilly intervals Thursday I missed those hills so the plan changed, decided I would run 3 laps on St Hans hills in the afternoon.

Expected it to be gooey and wet so Fellraiser on and for safety I brought my headlight with me just in case it got dark during my run.

When I got to the hills it started to snow or hail.

I was prepared it would be a tough run since I had not been up here since end of November.

Most hills were just fine but some were slippery even for my Fellraiser’s. When I ran down the amphitheater I was gliding but I did not fall flat on my face :-)

I was a bit disappointed because it just felt just like a regular flat run, a bit more wheezy. I guess I have a lot of hills in my legs now.

I got wet and the running shoes were really gooey when I got back home and Dirty feet :-)

It was nice being back, I have missed those hills.

Total time: 1.28.48 h, total distance 6.99 miles (11.26 k), average speed: 7.53 min/k,
max speed: 6.10 min/k, VO2 Max: 45 ml/kg/min

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#12 – 100 Days Of Miles Challenge

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Today I did hilly intervals for the first time on my own. Before I have done it with Coach K Runners.

So the temperature was 3oC (37F), windy, rain in the air.

So first I ran to St Hans Hills as warmup

1.05 miles (1.69K)
average speed: 6.18 min/k

I would do 2 sets of a longer hill, a middle hill and a short hill

So I got ready for the longest hill and was pepping myself. When I got to the top I was breathless and had taste of blood in my mouth. Gosh how breathless you can get when you have not done this in a while.

After I had recovered a bit it was time for the middle hill and was also breathless when I got to the top and had taste of blood in my mouth. When I recovered it started to snow or hail for a short moment. Snow is on its way. But the snow stopped after a short time.

After that it was time for the shortest hill which was really gooey and slippery

There was another girl who was running on the middle hill so I saw her a couple of times

Before I started set 2 I drank some water and headed down to the longest hill again and it was as awful as the first time. Very breathless on the top.

Recovered a bit. Ran down to the middle hill and was also really breathless afterwards.

And finally the short hill which was as slippery and gooey as before.

I really hate intervals, when I started some years ago I got dyspnea but lucky me I do not have that issue anymore. It happens occasionally and so bad as before but this is really good training.

1.68 miles (2.71K)
average speed: 9.01 min/k
Max speed: 3.54 min/k
VO2 Max: 43 ml/kg/min

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When the hilly intervals was over it was time to cool down by running home

1.31 miles (2.11K)
average speed: 6.54 min/k
Max speed: 6.40 min/k

So to sum it up:

Total distance: 4.04 miles (6.51K)
Total time: 49.04 min

Power Yoga 2

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Last week I tried Power Yoga 1 and this morning I went to Power Yoga 2 6.45 in the morning. I am not a person who normally get up and exercise Before breakfast and I thought that doing this yoga Before breakfast might be a mistake. But last week I had coffee with my friend Johanna who also is a yoga instructor and told her about this morning session and her comment was that I am going to feel so much better afterwards.

Who did not walk in then Jeanice, a Coach K Runner friend so we said hello before yoga started.

A lot of the positions that I did a Power Yoga 1 were also here but today we also did Warrior 3 which was new.

Positions I had done before was child position, Salute to the sun , the dog, upward dog, the dove, Cobra, happy child, at the end universal twist that was also at Power Yoga 1 but did not remember the name then.

It really was a nice way of starting the day, I still need to work on the breating, I breathe but am not sure if I inhale and exhale at the right places.

Power Yoga seems to be the yoga that I will do reguarly. It is going to be interesting how it will pay off later for me as a runner but also as not a runner.