Going shopping for outdoorsy stuff tomorrow. On my list are:
- Rain poncho
- Microfleece sweater
- Gas insert for Trangia stove
- Duct tape
- Sleeping mat
Going shopping for outdoorsy stuff tomorrow. On my list are:
Went running again again at Järvafältet. One of my harder runs for a while actually, it was raining and I was not sure how to dress properly. I mean, I know what to do generally, if you are hiking you use an outer shell, a warm sweater and a moisture transport inner layer that keeps you dry but when you go running or do other high pulse activity the outer shell rather acts like a plastic bag, meaning that even if the rain does not soak you, your own sweat will in an hours time or so.
Gore-Tex or similar functional garments don’t have the capacity to transport enough water vapor, especially not when it is raining on them and so it seems that wool is the way to go. Keeps you warm even when it is wet. Functional t-shirts and fleece sweathers would also work, especially microfleece, they transport loads of moisture but keep you warm even if they are soaking wet.
And then there is the wind. Someting more tightly wowen in wool would probably be best as a middle layer. So a functional tee, a wool warm layer and a microfleece sweather, together would probably be a better combination than what I was wearing today.
I had just a runner’s jacket and trousers, a functional tee. Socks and underwear as usual in cotton.
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Above you can see the route I was running today.
More info on the run here.
Week 28 started out with a good contiuation of the previous couple of weeks with a 5 km run on Monday before I left for the Summerhack meeting in Skutskär. While there I found this beautiful bike/jogging trail going all the way to Rullsand, one of the finest beaches in whole of Sweden so I started out on Tuesday by running almost all the way there and then back again, making some 6,5 km.
Then one day of resting the legs and hacking in the night (Carpe Noctum as we say) before setting off on my next run all the way out to Rullsand and back again completing a full 10 km if I include the warmup and cooldown walks as well, it was a beautiful run with loads of energy and the kilometers just ticked away as the legs moved. Not too fast either just a great running experience with the exception of the mosquitoes and flies that set on in the woodland parts of the track.
That was it for week 28.
In wk 29 I started on Monday with a tempo based run with lots of hills, the ordinary long track at home 3,5 km one lap and did a pretty good time despite being intervals and kept a 7:23 tempo on average. On Tuesday I did my second 10 km PLUS warmup/cooldown (Kallhäll-Ängsjö-Kallhäll) so in total about 12 km actually but the running part was 10,9 km. This was asphalt for the full length with the exception of the first and last km that was gravel road.
This run was also a really good one, I even though parts are extremely hilly on this run but I managed with a few walks to get the pulse down again to jog at a really steady pace most of the time. Tempo was about 9:07 min/km which is slow but still, for being me not bad at all, I was really happy but very tired when I got back home. A bit overtraining here if I believe the training watch I am using.
On Thursday I tried jogging again but it was terrible, I just went home after 2 km that felt terrible. Bad sleep from the heat and not enough fluid as well as the 10 clicks from 2 days earlier was still in the system, it was better just give it a rest actually.
Saturday I visited a friend in Täby, Jenny B and ”borrowed” her usual track. Took a few wrong turns there so her 5 k run turned out to be a 6 k run for me but did well and it felt really really good!
Sunday was another first for me, running trail! I have heard much about it so I did myself a map over the trails in the area and laid out a 7 km run on them. It was not fun. It was just BRILLIANT! I have never really had so much fun running. Roots and fist-sized stones, slippery boulders, wet pine needles and loose branches as well as mud, cold water streams to jump across, a little bit of old forgotten gravel road and then back into the woods again.
There was a mist all through the woods, permeating everything and the really tricky parts I had to negotiate half crawling but it was challenging, hilly, technical, lovely and just something I really really enjoyed doing.
Challenging is an understatement. Compared to running on even ground this is so much more difficult, you got to keep a cool head and THINK all the time in order to not put yer foot in the wrong place and slip leading to a sprained ankle or even breaking something. When you get tired you have to be even more careful of the footing but it was just great.
I am going to keep doing trails more often now that I know how fun that is!
The training is going well despite the extremely hot weather we are having. I have started my holidays now so my training is done outdoors exclusively since I don’t wanna go into work just to use the gym there.
Wk 25 saw 4 passes all between 2-4 km but wk 26 I ran every day, 7 workouts in total and it was great, the legs felt really good. Of course i ran shorter and easier between the longer tougher runs but active resting seems much better than just not running at all!
By the end of Wk 26 I did my first 10 km ever. It is difficult to tell you how good that felt. It was not a high paced run or anything but just to be able to go on for 10 km without stopping was a big win for me.
Wk 27 had 5 workouts because I had a bit too much other things to do on two of the days but I was pretty happy with that, the Suunto training watch has upgraded me to activity class 8,5 which is very high on the scale but also means I have to work harder in order to maintain the training effect I am looking for. This is an indication that my condition has improved a lot since I started on activity class 7.
The legs need to get stronger, now that the condition is improved it is easy to run out of strength and fuel and in this heat water… I generally do not bring a flask of water when I go running mainly because I don’t like carrying it in my hand and I don’t have any belts or similar for carrying additional drinks with me. I might get that some day but for the short runs I do these days it is generally enough to drink before and after.
But last saturday got me thinking when I tried to repeat the 10 k run I did the week before it just stopped working after 7 km. I was definitely in the zone up to that point but then I started getting into all sorts of trouble and when my right thigh muscles started to cramp up painfully I decided enough is enough and walked back home without pushing my luck.
This week seems to be just as hot and frankly, last nights run was not really cool at all even if I started at midnight it was still hot. Incredible.
I did it! My first 10 km run tonight. Not very fast at all, instead I forced myself to run really really slow keeping the heart beat low and not considering the pace or the time really just letting the kilometers drop away.
My favourite lap times five, it’s about 1800 meters and then down towards the beach and back going home again.
And it actually felt quite nice. Right now my feet hurt a little but during the running it just felt good. Strange that, I hardly thought I could make it and then it even felt good. I’ve been training at a too high pulse as usual before.
Not the same thing as streaking that is, but I have been running every day since Sunday and I am starting to notice results. Condition goes up very fast and now I need to let the muscles and ligaments catch up. I am back at about 6 km and are working my way up to 10 km slowly in low tempo but still jogging. Yay.
There are just seven weeks to Midnattsloppet now and I have not been getting the exercise necessary. Time to change all that, there will be some training every day now from short runs to weight lifting, treadmill, forest and asphalt running and not more than 1-2 resting days a week. Together with a better diet and no alcohol what so ever I think it may still be possible.
The demons to fight are excessive food intake, the heat outside as this is the hottest period in Sweden with temperatures reaching 30ºC it is better doing pulse-high activities in the evening rather than in the mid-day sunshine. Such as my 2.1 km run today which was tough but I still felt good after it.
I am currently developing my exercise schedule based on good advice from funbeat.se the greatest training community in Sweden right now.
Today the training will consist just of a walk. I have gotten a major cold that I have been incubating a few days but this morning I was really under the ice. Therefore no more cardio training this week but the weather is so good that I want to make a walk around my favourite track tonight.
Two good runs on monday and wednesday this week however, another 6k run on Monday and intervals for 4km on wednesday finished by steep hillclimbing that really got the pulse up.
Now, I will give this cold tomorrow to get in shape and then I want to start training on monday again.
Oh, and I got a new pulse training book today with lots of examples of different types to run to, intervals, hill running, distance jogging, and many other things, I’ll get back to you with a review when I know more!
A weak week. First run was just 2,84 km and without much enthusiasm at all, just felt wrong and difficult. Then on wednesday another runt that went 6,2 km and in a little better tempo as well, I was pretty happy with that one. After that I just screwed up the rest of the week unfortunately.
Better luck Wk 19!
Here is my 60 minutes podrunning Spotify link. This version includes also a warmup phase 6:03 and a cooldown phase that is 4:36 with softer music.
This is the list I currently keep in my android phone for a good outdoor run. The songs are a strange mix between soft and hard with a lot of love for Electronic Body Music of course.
(Yes the photo above was taken by me.)
All in one glorious running package!