#26 – 50 runs in 100 days spring edition
#60- 100 Days Of Miles Challenge

After my ultra race June 6th I decided to have two weeks time out from running and today it waz time to get back running again.

Started with 2K running on the treadmill at the gym. Forgot to stretch before but did not run into any issues. Started with a pace of 6 min/k (10) and after 1K increased it to 10.5 and after 1.5K incrased it to 11. When I got to 2K I gradually decreased the pace every 10s til I was walking.

After that I continued at the gym with triceps, biceps and legs: hip stability exercises, hip strength exercise, lunges.

After that it was core with one plank exercise and also planking on a pilates ball. I am also participating in a pushup challenge so I did 7 regular pushups and 7 T-pushups on each side. Also after the ultra race I do calf exercises and a calf stretching exercise where I stretch and activate my calves. Ended with some foam rolling.

Distance: 1.17 miles (1.89K), time: 15.01.7 min,
average pace: 7.57 min/k, max pace: 6.25 min/k,
cadence: 176, VO2 Max: 27 ml/kg/min

#18 – 50 runs in 100 days spring edition
#52 – 100 Days Of Miles Challenge

Tonite it was time again to bike to the gym. I did a detour to the dentist first.

Since I had such a great run Saturday I decided I would test to gradually increase the pace again every 500 m up til 1K, then I increased the pace at 1.25K and then 1.5K. It goes so much faster to get off the treadmill when you are increaseing the pace No noisy treadmill this time.

After that it was triceps, biceps and a lot of leg exercises: hip stability, an exercise that I just started with again – leg extension but standing and kick back, hip strengthening, calves. Ended with core – 5 min plank exercise where the straight arms part is done on a pilates ball lately, it was not so hard today to have one leg in the air. Then some foam rolling and regular plank on a pilates ball where I draw my knees to my stomach, some stretching and then it was time to head home.

At home I did my other plank challenge: 2 min regular, 2 min right side plank, 2 min left side plank and 2 min reverse and then 28 burpees

Distance: 1.17 miles (1.89K), time: 11.47.7 min,
average pace: 6.14 min/k, max pace: 4.39 min/k,
VO2 Max: 26 ml/kg/min

#15 – 50 runs in 100 days spring edition
#49 – 100 Days Of Miles Challenge

Tonite it was time to get to the gym again and just as most Mondays it was warmup on the treadmill  #neverskipamonday

Tonite the treadmill was silent  Started with a comfortable pace of 6 min/k (10) but felt that I had to reduce it down to 9.5 . Used the security string just in case I would feel really tired in my legs after the long trail run this weekend.

After 1.65K I gradually decreased the pace every 10s til I was walking.

After that it was triceps, legs and biceps. Tonite I only did hip stability and hip strengthening exercises.

Ended with core. First I did the 5 min plank exercise with the straight arms plank on a pilates ball. First 1 min, then 30s regular plank on my elbows, 30s regular with right foot up in the air, 30s with left foot up in the air, both these are tough at the end, then 30s right side plank, 30s left side plank, 30s straight arms plank on pilates ball and then 1 min regular plank on elbows.

Then I did 19 burpees, pushup first to make up for yesterday when I totally forgot to do it.

Some stretching: did the dove position for 2 min on each side, then it was time to bike home and at home I have done 1 min and 30 min regular plank, right side plank, some protesting from the elbow, left side plank, had to get a towel to put under my elbow because it was protesting, reverse plank that was LONG and also 20 burpees, pushup first.

Distance: 1.16 miles (1.87K), time: 13.04.2 min,
average pace: 6.58 min/k, max pace: 5.33 min/k,
VO2 Max: 5.33 ml/kg/min

#12 – 50 runs in 100 days spring edition
#46 – 100 Days Of Miles Challenge

Tonite it was time to get to the gym again and just as most Mondays it was warmup on the treadmill  #neverskipamonday

I must have gotten the noisest treadmill at the gym. Not that treadmills are silent but from the beginning there was this rattling noise   Still a comfortable pace of 6 min/k. Used the security string just in case I would feel really tired in my legs after the long run this weekend but it was not bad at all.

After 1.65K I gradually decreased the pace every 10s til I was walking.

After that it was triceps, legs and biceps. Both hip stability and strength exercises.

Ended with core. First I did some foamrolling on my back thighs and right knee and then it was time for the 5 min plank exercise where I last week changed the straight arms plank to do it on a pilates ball. Now I feel that my core muscles are working, a lot of shaking and try to keep the balance. First 1 min, then 30s regular plank on my elbows, 30s regular with right foot up in the air, 30s with left foot up in the air, both these are tough at the end, then 30s right side plank, 30s left side plank, 30s straight arms plank on pilates ball and then 1 min regular plank on elbows.

Stretching, time to bike home and at home I have done 13 burpees, pushup first because I am also participating in a burpee challenge this month

Distance: 1.09 miles (1.76K), time: 11.28.6 min,
average pace: 6.31 min/k, max pace: 5.33 min/k

#9 – 50 runs in 100 days spring edition #43 – 100 Days Of Miles Challenge Tonite it was time to get to the gym. Started with some stretching Warmup on the treadmill. 2K with a pace of 6 min/k and then after that gradually decreasing the pace every 10s til I was barely walking. It was not so bad with my right gluteus After that I exercised triceps, biceps, legs where I nowadays have added an exercise where I am strengthen my hips. Still have some hard time to find where everything is after they moved things around and also got new equipment. Ended with core where I did this 5 min plank exercise. First minute is straight arms plank but it has not given me anything. Someone suggested that I do straight arms plank on a stability ball. So tonite it was first 1 minute straight arms plank on stability ball, the core muscles were definately working this time :-), 30s regular plank on my elbows, 30s regular plank with right leg up, 30s regular plank with left leg up, 30s right side plank, 30s left side plank (no pain), 30s straight arm plank on stability ball and ended with 1 minute regular plank on my elbows. Then it was some foam Rolling. I am participating in a burpee challenge so 8 burpees with pushup first (new to me), pushup might hurt my wrists later. Distance: 1.54 miles (2.48K), time: 14.27.3 min, average pace: 5.49 min/k, max pace: 4.55 min/k