Tag Archives: hillytraining

15.64K Hilly Running

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#19 – 50 runs in 100 days – No excuses edition

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I wanted to run in day light and also needed to increase the distance on the middle distance run.

Some weeks ago the plan was to run 2 laps on St Hans hills and then run to the “Bull hill” but the whole St Hans hills was icy so I managed to get around 1 lap and went to the “Bull hill”. It was foggy and I have been told that there were actually two hills at the “Bull hill”. I do not remember if I actually ran on both last time.

So the plan today was to run 2 laps on St Hans hills, hoped it would not be too icy today and then run on both hills at the “Bull hills”.

Nice to see the sun and no rain :-) It was much nicer to run on St Hans hills today, not so much ice, a bit gooey and some ice parts. I did not fall flat faced on the ground :-)

Passed some runners on my way to St Hans hills.

Even if it is a lot of bike path running from St Hans hills to the “Bull hills” I tried to run on paths as much as I could.

Since it was not foggy I saw now that there are more than one hill at the “Bull hill” so I decided to run up the hill furthest to the left first, it was steep but felt great to run up on. I realized it must be 3 hills there so I ran up the second hill and down and then back again and realized that I actually ran up two hills last time.

After that it was time to run to the bulls and then down serpentine and up the serpentine again and then up the second hill again and back home.

It was colder today: 2oc (35.6F) but refreshing.

Liked the new route and think that there will be hilly interval training at the “Bull hills” later this spring.

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Distance: 15.64K, time: 1.50.24.8 h, average heart rate: 136, average pace: 7.03 min/k,
max pace: 4.18 min/k, cadence: 176, VO2 Max: 27 ml/kg/min

Physical Training

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#2 – 50 runs in 100 days – Hardcore edition
#109 – 100 Days Of Miles Challenge

Tonite it was time for physical traning with Coach K Runners at St Hans Hill

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The temperature had dropped to 12oC (54F) and it was windy so long tights, compression socks, long sleeve, fleece jacket, gloves and hat + flipbelt.

When I started the run to physical training a cold upwind hit my face, It would be a “lovely” physical training. Something told me it would be a bit tougher tonite since I doubted I was already having fresh legs after Saturday’s tough trail run but physical training is suppose to betough.

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 got touched I did 2 burpees and the one that touched me did one burpee. The other set was to be in plank position and touch each other hands and if I got touched I do one pushup, after a while it was changed to that if I get touched I do 2 pushups and then one that touched did 1 pushup.

Exercise 1: 1 minute “bear” walk, run back and then we did “Jägarvila”, Since I and two girls did a false start we got punished with 10 burpees while the rest stood in “jägarvila”. I minute crab walk run back and then we did “Jägarvila”,  1 minute burpee jump run back and then we did “Jägarvila”, 1 min mountain climbers.

Exercise 2: Run up to the top hill and back. And then “jägarvila”

Exercise 3: Lunges up to the top hill with closed eyes.

Exercise 4: 1 minute squats with kick, 1 minute triple squats. circle situps clockwise and counterclockwise, 15 crunches, 1 minute squats with kick, 1 minute triple squats. circle situps clockwise and counterclockwise, 20 crunches

Exercise 5: Lunges down the top hill with closed eyes and then “jägarvila”. When I got down and ran to my flipbelt, gloves and hat. Oh boy my front thighs were really shaky :-)

Exercise 6: Obstacle course where every other person was doing regular plank, every other was 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. I was not sure I would be as fast as I usually am here since my front thighs still were tired after Saturday’s tough trail run. Here I am one of the fastest normally but it was not a problem :-)

Exercise 7: The “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 then regular plank til the last person got down. I got tired in my back after a while so I stood in the dog pose once in a while.

Exercise 8: 5 High jumps, 10 lunges, 15 jumping jacks, 20 crunches repeating this for 3 min

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Total distance: 3.45 miles (5.55K: 1.98K transport to, 1.57K physical, 2K transport from)

Transport to St Hans hills: average pace: 6.22 min/k, max pace: 5.45 min/k, VO2 Max: 28 ml/kg/min, cadence: 176
Physical training: VO2 Max: 30 ml/kg/min
Transport from St Hans hills: average pace: 6.45 min/k, max pace: 6.10 min/k, VO2 Max: 24 ml/kg/min, cadence: 174