Tag Archives: hillyrun

12.21K Hilly Run

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#9 – 50 runs in 100 days – No excuses edition

Today it was time to run a middle long run.

The plan was to run up to St hans hills and do 2 laps and then continue to the “Bull hills”

Yesterday evening it rained a lot so I expected that it would be wet and gooey

Temperature: 5oC (41F)

When I started the run this was what I saw

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Into the fog :-)

What I was not prepared for today was the ice.

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Most of St Hans hills was icy so I tried to run on the sides to avoid the ice and not get injured but there were parts where there were just ice so the combination today was running, mincing little steps and skating (bambi on ice). I was surprised I did not fall earlier but at the end of lap 1 I fell but did not get injured and I had already decided that I wouldn’t risk running another lap.

So then I had decided that I would run to the bull hills, I and Eva have talked about running there but for me it had not happened yet.

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So during my run over there I first had to find 2.5K extra distance since I did not run one more lap on St Hans hills. It worked out because some bike paths were really icy so I found alternative parts so I got to see other parts of my hometown today and then all of a sudden the bull hills were there

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I ran around there and it was an interesting place

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It was a bit eerie running around here in the fog

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Now it was very foggy and icy but I plan to run here again later in the spring and summer.

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So it was an interesting run where I could run most of the run but I also had to walk part of it because it was too icy.

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altitude_160125

Distance: 12.21K, time: 1.36.56.9 h, average heart rate: 135, average pace: 7.56 min/k, max pace: 5.33 min/k, cadence: 174, VO2 Max: 26 ml/kg/min

22.76K Hilly Run

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#2 – 50 runs in 100 days – No excuses edition

This morning it was time to run a distance run (distanspass). I wanted it to be hilly.

Temperature: -2oC (28F), sunny and blue sky :-)

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When I woke up this morning it had snowed. It did not look like I needed metal studs so I decided I would wear my Altra Lone Peak 2.0. I have not run with these on snow yet so it would be a test as well. It looked a bit slippery so it was not about speed today.

What a great day, even if it was cold it was not raw cold.

When I came to St Hans hills I realized that I was the first runner after the snow fall so no trace of running shoes just snow.

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There were some icier parts but if I took it easy it was just fine running with my Altra Lone Peak on the snow but I avoided the icier part.

I love to hear the crack sound when I run on the snow.

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After two laps on St Hans hills I ran a flat part and got back to St Hans hills. It was also a test how it would be to run with my Altra Lone Peak on longer asphalt parts and dirt roads during the flat part but it worked just fine.

I met some under happy runners who said hello.

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Then it was 2 laps again on St Hans hills.

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I was glad that I decided to run during the day when the sun was out and the blue sky and it glitters in the snow. Looked so nice.

 

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Distance; 22.76K, time: 2.39.10 h, average heart rate: 141, average pace: 6.59 min/k, max pace: 5.12 min/k, cadence: 176, VO2 Max: 27 ml/kg/min

 

 

12.75K Hilly Run

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#27 – 50 runs in 100 days – Hardcore edition
#134 – 100 Days Of Miles Challenge

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I thought it would be great to head out for another run Christmas Day. Decided that I was going to run around St Hans hills, I was thinking that I might do intervals but thought it would be too wet. So 3-4 laps on St Hans hills and then I could not decide if I would use my Fellraiser or Altra Lonepeak. Realized that I had not been running on St Hans hills with my Altra Lonepeak when it is really gooey so Altra Lonepeak 2.0 was the choice.

Temperature 8oC (46F)

Decided to run on the original route (SHE) and start at the half moon, at the bottom, and go from there.

I saw some other runners and met one biker who was biking on the route.

There was one hill in particular that was the worst one, a lot of cord groove (=slirspår) so it was tough running up the hill without sliding down. At the circle hill I have an alternative route to avoid falling in the goo.

Felt that I had a good pace and was getting up the hills faster which felt really great.

There has been a discussion in my running group how u best wash your dirty running shoes and someone said that something that cleans your running shoes is doing trail running during the Fall and Winter. I am not sure that did the trick today.

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Maybe because I was avoiding puddles :-)

Great weather, sunny, blue sky and had a great time running up those hills.

Best time today, still have a hard time accepting that I am not a slow runner anymore

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results_151225

Distance: 7.92 miles (12.75K), time: 1.29.53 h, average pace: 7.03 min/k, max pace: 5.23 min/k, average heart rate: 147, cadence: 174, VO2 Max: 29 ml/kg/min

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.

 

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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

10.4K Hilly Run

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#15 – 50 runs in 100 days – Hardcore edition
#122 – 100 Days Of Miles Challenge

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Today it was time to test my new Altra Lonepeak 2.0 with the correct size, one size bigger than normal and better grip than 1.5

It has been raining for a couple of days so what was better than running a couple of laps on St Hans hills.

Temperature: 15oC (59F)

When I got to St Hans hills I decided I would run the regular way at the Mördarbacken (“Murder hill”) where it was really gooey. Upwards on that hill was no fun. I was gliding down a couple of times, Lonepeak 2.0 did not pass the test there. At the short hill there was parts where I was gliding a bit and before I got to that hill I had to take a detour because it was puddles on the dirt road that covered most of it :-)

Then the famous circle hill came and there is a place where Fellraiser does not pass the test so with that in mind I ran down that part and voilá it was like Bambi on ice. Fell on the side and when I got up again it did not take long til I fell on my butt :-)

In the forest grove it is dangerous to run with regular running shoes but lonepeak 2.0 passed the test.

Second lap it was more safe to walk part of Mördarbacken (“Murder hill”) to avoid injuring myself and then of the top hill I chose parts where it was not as gooey. A the circle hill I did not want to fall flat on my face so I find grass parts where I could run on to have a safe run down.

Kindergarten was out on St Hans hills and when I ran down Slalombacken (Down hill hill) one kid waved at me and one asked me why I came from the opposite side. I was not sure how I would respond.

Decided that I would run another lap where by automatic now took the variant at Mördarbacken (“Murder hill”) which first is a better choice but then the middle part is worse when it has been raining so I ran instead in the middle and to the Mördarbacken half up  (“Murder hill” ).

Now St Hans hills is not the same as the trail where my last ultra race is this year. This weekend I will do my last longer trail run before the race and I will run in these shoes to see how they are for example at the loop and on some of the hills.

I think that even if I was gliding on part of some hills today that lonepeak passed the test, Fellraise cannot handle parts of St Hans hills either when it is gooey.

So nice to run in shoes with enough room :-)

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results_151111

Distance: 6.46 miles (10.4K), time: 1.15.02h, average pace: 7.13 min/k, max pace: 5.14 min/k,
cadence: 174, VO2 Max: 29 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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13.39K Hilly run

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#37 – 50 runs in 100 days summer edition
#94 – 100 Days Of Miles Challenge

This week I am finishing the preparations for the cross country race I am running end of September, Lidingöloppet so this afternoon I ran 4 laps on St Hans hills.

In my energy belt I had two bottles of water and one Maxim energy bar, tested one of the two new flavors, Protein bar chrispy brownie

Running shoes were Altra Lone Peak 1.5

Nice that my new pulse belt does not have any issues.

Felt that I had fast legs when I started the run. It was a bit warm but it was also a nice breeze.

Lately I have changed where I start running on SHE, the route that is perfect for preparation for Lidingöloppet so instead of 2K from home it is 1.5K from til I start running the laps.

I ran the original route except when I get to the killer hill where I run the killer variant instead.

There were some other runners there and I also saw Sara Snogerup Linse who is one of the fastest girls at SHE, we said hi and she asked if I was preparing for Lidingöloppet :-) At this time of the year I would say most runners up on St Hans hills are preparing for Lidingöloppet.

It is so nice to run now when I have a faster pace and run up the hills also faster. I have come where I wanted to come, to become a faster runner. I can no longer say that I am slow and tedious. I was thinking about that when I was running but what I can I say now. I am not fast. Faster and tedious?????

Then another runner Marie Lennerhagen from CKR was also out running so we said hi to each other too.

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The protein bar had a good taste and very easy to eat. Was soft and did not get stuck in between my teeth. So that will be a energy bar I will buy this fall.

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On the fourth lap I got a bit annoyed. There is only one bad thing to say about Altra Lone Peak 1.5 and 2.0, the shoe laces. Even if I have done triple knots they get loose, later models has an improved lacing system ao I had to stop twice and tie the shoe laces.

Otherwise it was a good run, on the third lap it got a bit colder but then on the fourth lap the sun came back.

 

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Distance: 8.32 miles (13.39K), time: 1.34.33.8h, average pace: 7.03 min/k, max pace: 5.15 min/k,
cadence: 178, VO2 Max: 29 ml/kg/min

Physical training

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#33 – 50 runs in 100 days summer edition
#91 – 100 Days Of Miles Challenge

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Tonite it was time again for physical training at St Hans hills. It was a bit chillier in the air even if the temperature was 19oC (66F) but I put on semi compression capri tights and a long sleeve over my CKR t-shirt. Very likely that it would come off during training.

Nice to have a working pulse belt, ran to St Hans hills over “Mördarbacken (killer hill).

First we started with warmup where we were touching each other on the outside of our bodies and if I got touched I did one burpee, after a while it was changed that if I was touched I did 2 burpees and the one that touched me did one burpee, after a while it was changed that if I was touched I did 3 burpees and the one that touched me did 2 burpees. The other set was to be in plank position and touch each other’s hands and if I got touched I did one pushup, after a while it was changed to that if I got touched I did 2 pushups and then one that touched me did 1 pushup after a while it was changed that if I got touched I did 3 pushups and the one that touched me did 2 pushups.

Exercise 1: We rushed up to the top hill and did 50 heel raises and then we ran back.

Exercise 2: The boat, 20 crunches, the boat 20 crunches, regular plank, right foot up, left foot up, right hand up, left hand up, right foot and left hand up, left foot and right hand up

Exercise 3: Obstacle course where every other person was doing regular plank, every other were doing straight arms plank with butt high up. The first person jumped over the person who stood in regular plank and then under the one that stood in straigt arms plank. Here I am one of the fastest :-). 15 burpees and then the obstacle course again.

Exercise 4: Ran up to the top hill and back and then “Jägarvila”

Exercise 5: Everybody did squats (we did a total of 250) while the last person in the row ran backwards around the group and the 10 dips and then backwards to the front. And then we switched til everybody had ran backwards.

Exercise 6: Low lunges to the top hill, 15 burpees, then back and “Jägarvila”

Exercise 7: Exercis two and two where the first person stood in plank and the other person hold up both feet and then dropped each feet. Ended with 10 heavy pushups and then switched.

Exercise 8: Last exercise was burpee “idiot”. First you do one burpee, run up the hill and did 2 burpees, down the hill and did three burpees til we finished with 10 burpees at the top. Ran down and stood in “Jägarvila” til the last person got down.

Total distance: 3.86 miles (6.21K – 2K to St Hans hills, 1.75K physical training, 2.46K to home)

Transport to St Hans hills: average pace: 6.22 min/k, max pace: 4.47 min/k, VO2 Max: 29 ml/kg/min, cadence: 176
Physical training: VO2 Max: 31 ml/kg/min
Transport from St Hans hills: average pace: 5.16 min/k, max pace: 4.47 min/k, VO2 Max: 23 ml/kg/min :-) cadence: 178

I guess I ran faster home, tend to be the other way around, because it was raining.

Altitude during physical training

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Very nice being back at physical training, couldn’t attend it last time because I was booked with something else and wished that I could have been there. Great group tonite that supported each other

 

 

29.5K Hilly run

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#31 – 50 runs in 100 days summer edition
#89 – 100 Days Of Miles Challenge

Today it was time to take Lidingöloppet to St Hans hills to see if I am ready for Lidingöloppet or not. Which meant 10 laps on St Hans hills.

Last year I did this also, the difference now was that I started at the start of the original St Hans Extreme (SHE) and ran up the original “Mördarbacken”, started the first lap in reverse order and did that on every other lap. On my way back I started on the 11th lap but when I got down in grove I ran back home to get as close to 30K as possible.

Since I started close to lunch and it was warmer I had 3 bottles of water in my water belt and 2 bottles of Resorb. I t was quite warm today.

When I got to the hills I realized it was crowded with freesbee golf players, I was wondering if it was a competition. I was hopint I wouldn’t get a freesbee on my head.

There were some other runners that ran on the SHE route.

Since it was quite warm I had to wet my hair and face during the run.

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On the seventh lap I started to feel tired in my calves but it was not too bad. Felt that the heat also was affected and drank more Resorb at the end to fall apart.

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On lap 9 and 10 I got a bit more tired in my calves. Part of me wanted to stop and walk but someone told some weeks ago that I am not allowed to walk so I just had to keep going. Since I wanted to get as Close to 30K I started on lap 11 and it was a nice feeling when each hill was the last and then it basically flat flat til I got back home.

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I am definately ready for Lidingöloppet. Some really great things after the run

1) Took off my water belt, shoes and socks and then with clothes on sitting in the bath tub with cold water was a relief

2) Foam rolling my calves

3) Smoothie

4) Drinking cold water

5) Later on cold beer

Eve if I had to have a lower pace due to the heat I am satisfied with the time.

Distance: 18.32 miles (29.5K), time: 3.51.02 h, average pace: 7.49 min/k, max pace: 4.24 min/k

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altitude_150822

13.37K Hilly run

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#28 – 50 runs in 100 days summer edition
#86 – 100 Days Of Miles Challenge

This afternoon it was time to run 4 laps on St Hans hills. My next race is Lidingöloppet end of September and need to focus more on hilly runs since it has not been too many of those this year. I have the distance, 30K but need more hilly training til beginning of September when it is time for resting weeks.

It was a great day for running, the sun was out, the sky was blue, temperature was 30oC (86F) but it looked like it would be a breeze but of course I do not run without my water belt with 3 bottles of water and 2 bottles of Resorb. Running shoes for this run was Altra Lone Peak.

This time I started the hilly run on the half moon at the bottom and then ran up the “mördarvariant”

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Most people who were at St Hans hills were getting a tan, not so many other runners but there were some.

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I am so grateful today that I am back after all my issues this spring. I decided I would rehabilitate myself so I could continue my goal to become a bit faster this year and I am so glad I made that decision.

Now I can run faster down and up hills and I feel so much stronger and that makes me very happy. I have promised myself that I won’t get overtrained so I hope that this positive continues through the whole year. It also looks like I can fulfill my goal at the Ultra race in December.

From time to time I had to wet my hair.

It was fun to hear a girl scream at me when I was on my way up “Slalombacken”, turned out it was Marina, a running buddy of mine from Coach K Runners, who did some pepping.

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While I was running I changed my mind about my 30K hilly run this weekend. It looks like I am ready for that. You will find out later what I will do.

 

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Two times I was on my way to fall flat on my face but managed to stay up on my feet :-)

 

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Distance: 8.3 miles (13.37K), time: 1.35.38 h, average pace: 7.09 min/k, max pace: 3.28 min/k