Tag Archives: 2015#100DaysOfMiles

5.10K Flat Run

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#50 – 50 runs in 100 days summer edition
#107 – 100 Days Of Miles Challenge

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So this is the last day of the challenge “50 runs in 100 Days” (summer edition). If I had not gotten a cold two weeks ago I would have had better margin. I thought that  would be able to finish in time but the last week would be tough so I had to run  more this week even if this should have been a resting week after Lidingöloppet.

Seemed to me that I have recovered because the pace was much better today than yesterday.

It was a great day to get out for a run, the sun was out, the sky was blue, some upwind but no gloves or hat :-)

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Distance: 3.17 miles (5.10K), time: 30.55.6 min, average pace: 6.04 min/k, max pace: 5.07 min/k,
cadence: 178, VO2 Max: 26 ml/kg/min

 

5.33K Flat Run

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#49 – 50 runs in 100 days summer edition
#106 – 100 Days Of Miles Challenge

It felt good to go out for a run after the job interview I was at this afternoon.

It was a bit chilly when I biked home after the interview so I had gloves and hat on as well. After a while I took off the gloves because I got warm. It feels like the colder Fall is here and it is time to put on more warmer running clothes.

Since I would run such a short run I didn’t have to wear my energy belt so I was wearing my flipbelt to have somewhere to put my mobile phone.

It was a bit windy and I was not sure if it would start to rain.

Since I should have rested after the race this weekend I ran in a comfortable pace

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Distance: 3.31 miles (5.33K), time: 33.21 min, average pace: 6.15 min/k, max pace: 5.57 min/k,
cadence: 172, VO2 Max: 27 ml/kg/min

2.31K Treadmill

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#48 – 50 runs in 100 days summer edition
#105 – 100 Days Of Miles Challenge

Tonite it was time to bike to the gym and start by running on the treadmill.

Since I still am recovering from the cross country race this weekend I ran in a comfortable pace and did not increase the pace during the run. After 2K I gradually decreased the pace til I was down to walking mode.

After that it was the gym where I did biceps, triceps, back, shoulders and legs where I stayed away of my calf exercise. When I got up to the area where I do core, foam rolling and stretching there was no mat available. Had planned to do my last challenge for this month in Fit Challenge 2015 but needed a mat, the foam roller that I use was occupied so I decided I would just stretch and then head back home,

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Distance: 1.43 miles (2.31K), time: 14.32.7 min, average pace: 6.17 min/km, max pace: 5.33 min/k, cadence: 178, VO2 Max: 27 ml/kg/min

MTD: 74.63 miles (120.16K)
YTD: 821.35 miles (1207.31K)

Pulse based interval training

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#47 – 50 runs in 100 days summer edition
#104 – 100 Days Of Miles Challenge

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

Even if I didn’t have any sore muscles Sunday after the 30K cross country race that I ran Saturday I am of course frayed so I didn’t except the same pace as the other intervals when I have had more rested legs. But it would still be interesting to see what max pace I would be able to get to.

Ideal day for interval training, hardly any upwind.

First it was 2K warm up and then it was time to do the first interval, I first landed around 152-153 and stayed there for a while. It took a long time to get up to 160.

Rest for 2 min

Second interval I got up to 160 pretty fast, at the end I am running up on a bike path and had gotten up to 162, tried to avoid it but got up there this time too :-)

Rest for 2 min

Third interval I felt tired in legs and was around 155 in the beginning. Got to 158 and finally 160 but dropped to 155 at the end.

Rest for 2 min

Fourth interval I felt tired legs and was also around 155 in the beginning, down a bike path I increased the heart beat. Got up to 158 and finally 160 at the end but dropped to 155 at the end.

Then it was 1K cool down.

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Distance: 6.93 miles (11.15K), time: 1.09.19.7h, average pace: 6.13 min/k, max pace: 4.10 min/k, cadence: 182, VO2 Max: 28 ml/kg/min

Lidingöloppet 2015

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#46 – 50 runs in 100 days summer edition
#103 – 100 Days Of Miles Challenge

Finally it was time to pack for Lidingöloppet.

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It looked like it was going to be around 15oC (59oC). I decided I would pack my shorts, long compression tights, CKR t-shirt, long sleeve shirt, compression socks, regular socks, gloves and hat. Black garbage bag is good to bring just in case it might be colder and have it over my running clothes when I am waiting in my starting group.

This year I took the night train from Lund 22.49 Friday night up to Stockholm. Chose the lux alternative where I have my own room and with a toilet. Not so crowded and breakfast were included. This year I did not wake up with cramp :-)

I had breakfast at Royal Viking hotel not far from the train station. For breakfast I had coffee, bread with cold cuts, juice, fruit and pancakes with jam, there was no whipped cream.

At 9.00 I took the train to Ropsten where they have free buses that take us to Lidingövallen. Last year it was not so crowded but this year it was a bit more crowded at Ropsten.
Got to Lidingövallen and first I got my bib and cover bag.

Then I put my number stickers on my cover bag and my back pack. I decided to put on a long sleeve shirt under my t-shirt because it looked a bit cold. Temperature around 11oC (52F) and was hoping it would get warmer during the morning. I took this picture and published it on FB.

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Then it was time for the mandatory group picture. It turned out only 3 of us had time for the mandatory group picture.

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On the train I had put liniment on both my hips and right knee. I went to the bag handing in place and left my back pack there so it would be transported to the finish line. It is worth paying 40 SEK for that service.

Finally I walked to the start which is a couple of k’s from Lidingövallen. Last year I had forgotten it take some time to get to the start, so I walked there earlier this year. Had time to get into the woods and then warm up and stretch before it was time to get in to my starting group.
Get rid of my cover bag, did some fast streching and got ready for “Friskis och Svettis” warm up. This year I was not sure if it could be a new PB once again or not but it is not important. I love this race and if I get a new PB then I do and if I don’t I just don’t. The negative si the clogging.

So then my starting group started the race at 13.20.

The first k was very slow as expected. But then I started to get a good pace.

My time at 10K was 1.04.47 h, about the same time as last year.

During this race you have to run smart, it is a lot of people running and narrow paths. When it was steep hills down hills I was picturing Emelie Forsberg in front of me and just rushed. It is an incredible feeling.

At the fuel stations I was drinking sports drink and when they served bananas I grabbed a half.

At 15K I had 1.36.51, about the same time as last year. The countdown started. Had been running half the race now.

At around 20K I had tired legs and I was hoping it would not lead to cramp. Got more tired in my right calf

At the fuel station around 20K they serve lukewarm blueberry soup which is so good to drink.

At 25K the famous Abborebacken (Abborre hill) is coming, I always walk up this hill fast and then you have another hill. My time here was 2.44.23 h. 2 minutes slower than last year.

Somewhere during the run, at the end another Coach K Runners passed me and said hi.

It is interesting how long the last couple of k’s feel at the end. The 28K sign came and then the 29K sign came and then I saw the finish line and my pulse watch showed 3.15.

Even if ran 2 minutes slower than last year I was very proud of myself.

Total time: 3.15.06 h, average speed: 6.25 min/k using Suunto Ambit3 Peak

This year I decided I wouldn’t stand in line for the free bus but instead go with the regular bus and it felt it went faster.

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Distance: 18.86 miles (30.37K), time: 3.15.06h (finish time from Lidingöloppet), average pace: 6.25 min/k, max pace: 3.58 min/k, cadence: 178, VO2 Max: 32 ml/kg/min :-)

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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