My Mountain Marathon Training Online Program – Week 15

This week has been mostly about rest and recovery from “Kia Fjällmaraton”. Just taking it easy doing some peaceful mountaineering in Åre, Sweden.

I’ve just had three fantastic weeks in Åre training, racing and mountaineering together with my family enjoying the beautiful mountain environment.

Even though I’ve always had some problems with my recovery time from hard races, I wanted to enjoy this last week as much as possible. So, I decided to do some nice mountaineering.

Last year it took me one month to recover from “Kia Fjällmaraton”, and I really hope that I have shortened my recovery-time since then (as I’m better prepared and trained this year).

My next challenge is “Buff – Bydalens Fjällmaraton” 50km, 2900 D+ in the 24 of August, and I really need to be 100% recovered till then.

So, a recovery time of one month as last year is not really an option. 🙂

Katinka Nyberg - Mountaineering, Östra leden Åre, Sweden.
Katinka Nyberg – Mountaineering, Östra leden Åre, Sweden.
Östra leden Åre Sweden
Östra leden Åre Sweden

If you like to see the whole training program from week 1 start here.

My Mountain Marathon Training Online Program – Week 1

This is week 15 of my online training with Fernando…

Training week 15

7 Aug – 13 August…

Wednesday

Rest day

I still feel tired from the race this Saturday (4 days ago) and my body is not recovered yet. The resting pulse zone is also a little bit too high. About 56 instead of 49.

Thursday

Mountaineering/Trailrunning – Uphill 1000 D+

Total time: 2 hours 30 minutes

Friday

Mountaineering/Trailrunning – Downhill 1000 D+

Total time: 2 hours 30 minutes

Saturday

Rest day

Rest day and travel back home to Stockholm.

Sunday

Rest day

Monday

Rest day

Tuesday

Functional training with PT

Focus on shoulder mobility/strength, scapula mobility/strength as these are problem areas of mine. Also working on the combination body/legs/feet doing squats up on toes.

By the way. My PT Ulrika says that my feet have been a lot stronger after 3 weeks of mountain training.

Check out some of the exercises shown by my local personal trainer Ulrika Andersson. Focus on feet mobility/strength and shoulders/arms mobility.

Summary of the week

A great week that was mostly about rest and recovery. Only one-hour effective training plus some nice mountaineering.

I’m not 100 % recovered yet from “Kia Fjällmaraton” but I hope that I will recover just in time tilI my next and also greatest challenge so far, “Buff – Bydalens Fjällmaraton” 50km, 2900 D+ in the 24 of August.

Happy SkyRunning!

/Katinka

Facts

Name: Katinka Nyberg

Nationality: Swedish

Age: 45

Family: My husband Fredrik and my twins Tom & Matilda 8 years

Country/town: Stockholm, Sweden

Your team or sponsor now: SkyRunner

Occupation: Founder SkyRunner

Background: Entrepreneur in IT

Education: Backelor of science, IT

Facebook page personal: https://www.facebook.com/katinkakvist

Facebook page: hhttps://www.facebook.com/skyrunner.nu

Facebook group: SkyRunner Adventurers https://www.facebook.com/groups/320548848596214/

Instagram: https://www.instagram.com/skyrunner.nu/

Webpage / Blog: https://skyrunner.nu/

My Mountain Marathon Training Online Program – Week 14

This is the week that I have been training for, longing for, and looking forward to all year. Åre Mountain Marathon Week and “Kia Fjällmaraton 2019, 43 km, 2100 D+”.

This will be my third time doing the race and this time I also had a time goal. My goal was to do it in 6:30 (In my first race 2017 I did it in 8:45, 2018 I did it one hour better in 7:49), so it’s quite an aggressive goal that I have been training for very hard all year now.

I started to train specifically for this mountain running season in the beginning of January this year. Since then I’ve managed to stay out of injuries, and I haven’t even got sick once. So, I’m very glad for that. In average I would say that I’ve been training 5 times a week with some variations during the time of course.

  • Once a week functional training, mobility and stretch (1 hour).
  • Once a week basic strength training (1 hour).
  • Once a week Pace changes in very high pulse zone including stretch (1 hour).
  • Once a week Easy run + stretch (1 hour).
  • Once a week Long run / hillwork (1:30 – 2 hours).
  • Sometimes I have also added some Cross training, Powerwalking or Yoga as extras.

The training method has proven to work very well on me personally, and this season I also started racing a little earlier  doing my first race in June at Madeira running the  Santana Skyrace. Which was a smart thing to do, I think.

Check out below how I did in the race!

Välliste, the last mountain of Kia Fjällmaraton.
Välliste, the last mountain of Kia Fjällmaraton.

If you like to see the whole training program from week 1 start here.

My Mountain Marathon Training Online Program – Week 1

This is week 14 of my online training with Fernando…

Training week 14

31 July – 6 August…

Wednesday

Rest day

I can definitely feel my legs from the Vertical K race from Tuesday (yesterday), and I’m a little worried that I will not recover in time.

Thursday

Easy run

Very easy and short run, just to get my legs moving.
(PS DON’T COPY MY PULSE ZONES, THEY ARE HIGHER THAN NORMAL)

  1. Easy run

    20 min @ 155 bpm
    Zone 2: Aerobic
    En zonas 1-2

  2. Repeat 1 times

    1. Progresiones

      5 min @ 200 bpm
      Zone 5C: Anaerobic Capacity
      4 progressions of 50-60 m. Recovery of 1 minute easy running or going back walking to the initial point

    2. Cool down

      5 min @ 146 bpm
      Zone 1: Recovery
      Vuelta a la calma

Total time: 30 minutes

Stretching

Massage with ball to discharge foot muscles

Hamstrings stretching

Total time: 12 minutes

Friday

Rest day

Saturday

Race day – Kia fjällmaraton, 43 KM, 2100 D+

I woke up with to high rest pulse (56 instead of 51) and I felt tired. I was a little worried that my body wasn’t 100% recovered from the Vertical K race this Tuesday. I had a nice breakfast with egg and sandwich, and I took some extra magnesium and Resorb (to keep hydrated) and of course coffee.

The race started at Vålodalen and the first 3 km in the race was street running uphills. Almost everyone in the race started too fast and too hard (for me) and I think there were a lot of street runners in the race. I didn’t do very well here and I got too high pulse too soon. I tried to don’t care so much of the other runners and I tried to keep my own pace and went very slow in the first uphill.

When the first downhill started everything suddenly changed. I realized that I was very fast and good technical compared to the runners around me and that gave me lots of energy. In the first downhill I ran past many runners, and at the first stop after the first downhill my time was quite good.

The race starts to go better and better and I just run and run! I managed to keep hydrated and I had a good level of energy the whole race (I tried to eat and drink a little bit all the time while power-hiking uphill).

I noticed that the people around me gets all types of problems like cramp, hurting knees and are generally tired. But I feel good and just kept running on all down hills and the flat parts, and I keep a good power-hiking pace uphills.

Finally, I made it to the third and last mountain (Välliste) and I started to go even faster in the last downhill section. I went so fast in the last section, so I got to Trillevallen (finish line) about 8 minutes before predicted time (according to Race One).

I did the race in 6:48 which is a very good time (even though I didn’t reach my goal of 6:30). The race was a pleasure all the way through (except for the first hour :-)), and this time I felt that I was very well prepared.

Great thanks to my trainer Fernando that helped me with all the preparations! While people around me has been comparing and talking about how many km they have done before the race, I’ve just been focused in doing my planned trainings, training SMART!

Total time: 6 hours 48 minutes

Ottfjället, the first mountain of Kia fjällmaraton
Ottfjället, the first mountain of Kia fjällmaraton

Sunday

Rest day

I feel totally ok after the race this time. Not like my first race 2017 when I was in pain for a month after the race.

No injuries, no extreme muscle soreness, just a little normal tired as expected.

Monday

Mountaineering with my daughter

A great recovery for the day is mountaineering together with my daughter Matilda. Today we did  Östra leden, 1000 meters in vertical downhill.

Total time: 4:30 (normal time is about 1:30 :-))

My daughter Matilda, Åre, Östra leden.
My daughter Matilda, Åre, Östra leden.

Tuesday

Rest day 

Summary of the week

A great week with full focus on race (about 8 hours of effective training and racing this week all together). It’s been a very good week I feel ready for my next challenge, “Buff – Bydalens Fjällmaraton” 50km, 2900 D+ in the 24 of August.

Check out Week 15!
https://skyrunner.nu/2019/08/15/my-mountain-marathon-training-online-program-week-15/

Happy SkyRunning!

/Katinka

Facts

Name: Katinka Nyberg

Nationality: Swedish

Age: 45

Family: My husband Fredrik and my twins Tom & Matilda 8 years

Country/town: Stockholm, Sweden

Your team or sponsor now: SkyRunner

Occupation: Founder SkyRunner

Background: Entrepreneur in IT

Education: Backelor of science, IT

Facebook page personal: https://www.facebook.com/katinkakvist

Facebook page: hhttps://www.facebook.com/skyrunner.nu

Facebook group: SkyRunner Adventurers https://www.facebook.com/groups/320548848596214/

Instagram: https://www.instagram.com/skyrunner.nu/

Webpage / Blog: https://skyrunner.nu/

My Mountain Marathon Training Online Program – Week 13

Only a couple of days left to Åre Mountain Marathon “Kia Fjällmaraton 2019”, one of my major goals of the year.

I’ts been a fantastic couple of weeks of training, racing and spending time with my family here in Åre. Now it’s time for rest and recovery till the big race on Saturday 3 August, Kia Mountain Marathon 43k, 2100 D+.

Tom och Matilda Nyberg, Välliste runt 2019, Åre, Sweden.
Tom och Matilda Nyberg, Välliste runt 2019, Åre, Sweden.

If you like to see the whole training program from week 1 start here.

My Mountain Marathon Training Online Program – Week 1

This is week 13 of my online training with Fernando…

Training week 13

24 July – 30 July…

Wednesday

Trailrunning long uphills – Åreskutan Östra leden, 1000 D+

Very nice upphill-training today between Åre village to the top of Åreskutan via Östra leden.

Total time: 2 hours

Katinka Nyberg, Trailrunning long uphills - Åreskutan Östra leden, 1000 D+
Katinka Nyberg, Trailrunning long uphills – Åreskutan Östra leden, 1000 D+

Thursday

Trailrunning long downhills – Åreskutan Östra leden, 1000 D+

Very nice downhill-training today between Åreskutan and Åre village via Östra leden. The very best run I had in a very long time actually.

Total time: 1 hours 30 minutes

Trailrunning long downhills - Åreskutan Östra leden, 1000 D+
Trailrunning long downhills – Åreskutan Östra leden, 1000 D+

Friday

Functional Strength Training upper body and CORE

Wall slide, plank, scapula push ups, row with rubber band, one arm chest press. Streching exercises for pectorals, deltoides and core

Total time: 45 minutes

Saturday

Anaerobic recovery – Racing with the kids – Välliste runt, 13k, 500 D+

My kids Tom and Matilda my eight years old twins did their forst mountain race Välliste runt. It was very hot and hard for them, but they had a good fighting spirit, and finally they made it to the top!

Family Nyberg, Välliste runt 2019, Åre, Sweden
Family Nyberg, Välliste runt 2019, Åre, Sweden

Sunday

Easy run

Took a very very easy and slow run to day next to Åre lake, followed by a nice swim with the kids.

Total time: 30 minutes

Stretch Cuadriceps 

Total time: 8 minutes

Family Nyberg, Åre lake, Sweden
Family Nyberg, Åre lake, Sweden

Monday

Rest day

Enjoying the nice view from the appartment at Holliday Club working on my blog.

Holliday Club, Åre Sweden
Holliday Club, Åre Sweden

Tuesday

Race day – Vertical K, 1000 D+

This was my first Vertical K race and I did very good I think! Last year I did a test run in the same track and I did it in 1:45. This time I did it in 1:15!

Total time: 1:15

Katinka Nyberg, Vertical K, Åre, Sweden
Katinka Nyberg, Vertical K, Åre, Sweden

Summary of the week

About 6-7 hours of effective training and racing this week. It’s been a very good week I’m ready for “Kia fjällmarathon” race 43k this Saturday!

Happy SkyRunning!

/Katinka

Facts

Name: Katinka Nyberg

Nationality: Swedish

Age: 45

Family: My husband Fredrik and my twins Tom & Matilda 8 years

Country/town: Stockholm, Sweden

Your team or sponsor now: SkyRunner

Occupation: Founder SkyRunner

Background: Entrepreneur in IT

Education: Backelor of science, IT

Facebook page personal: https://www.facebook.com/katinkakvist

Facebook page: hhttps://www.facebook.com/skyrunner.nu

Facebook group: SkyRunner Adventurers https://www.facebook.com/groups/320548848596214/

Instagram: https://www.instagram.com/skyrunner.nu/

Webpage / Blog: https://skyrunner.nu/

My Mountain Marathon Training Online Program – Week 12

Three fantastic weeks of training and racing in front of me in my favourite mountain village Åre in the north of Sweden.

I just love this town and I’m enjoying every little moment being here. The Swedish mountains are gorgeous and they really have something special to offer.

I’ve been training a lot now all year (4-6 times a week), about 5-10 hours a week, for my three big goals. One of them was Santana Skyrace at Madeira this June and the next one is Kia Mountain Marathon 43k, 2100 D+ here in Åre the 3’th of August, and the hardest race will be Buff “Bydalens Mountain Marathon” 50k, 2900 D+ the 24 of August.

So, right now I’m just enjoying the mountains doing some nice mountain training, preparing for the race…

View from Åreskutan, Sweden.
View from Åreskutan, Sweden.
Östra leden Åre, Sweden
Östra leden Åre, Sweden

About 12 Weeks ago I escalated my training program one more level and started to train with Fernando. A personal trainer from Spain specialised on ultra-trail and Skyrynning.

If you like to see the whole training program from week 1 start here.

My Mountain Marathon Training Online Program – Week 1

This is week 12 of my online training with Fernando…

Training week 12

17 July – 23 July…

Wednesday

Pace changes

Warm up

10 min @ 151 bpm
Zone 1: Recovery
Repeat 4 times

Hard

5 min @ 173 bpm
Zone 4: Sub Threshold

Easy

1:30 @ 155 bpm
Zone 2: Aerobic
Cool Down

10 min @ 155 bpm
Zone 2: Aerobic

Total time: 46 min

Stretching multisport

Total time: 16 min

Thursday

Functional Strength Training upper body and CORE

Wall slide, plank, scapula push ups, row with rubber band, one arm chest press. Streching exercises for pectorals, deltoides and core

Total time: 1 hour

Friday

Easy running 30-40 min zones 1,2 and 3 (maximum)

Total time: 44 min

Cuadriceps down with the knees + lateral plank

Total time: 12 min

Foam roller

Total time: 12 min

Saturday

Rest day – Travelling to Åre

Sunday

Mountain running – Uphill – Åre

Total time: 1 hour 30 minutes

Katinka Nyberg Åreskutan, Sweden
Katinka Nyberg Åreskutan, Sweden

Monday

Mountain running – Easy trail

Total time: 1 hour 30 minutes

Easy trail, Åre Sweden
Easy trail, Åre Sweden

Tuesday

Rest day and horseback riding

Very relaxing activity and also good for core and back 🙂

Horseback riding with "Åre Ridcenter", Ottsjö, Sweden.
Horseback riding with “Åre Ridcenter”, Ottsjö, Sweden.

Summary of the week

About 6 hours effective training time this week. It’s been a very good week and I can feel and see that my results from the training is coming just in time for the race.

Fernandos pulse training methods is forsure starting to bring in some results. My watch measured a new VO2 max.

 

Check out week 13!

https://skyrunner.nu/2019/08/02/my-mountain-marathon-training-online-program-week-13/

Happy SkyRunning!

/Katinka

Facts

Name: Katinka Nyberg

Nationality: Swedish

Age: 45

Family: My husband Fredrik and my twins Tom & Matilda 8 years

Country/town: Stockholm, Sweden

Your team or sponsor now: SkyRunner

Occupation: Founder SkyRunner

Background: Entrepreneur in IT

Education: Backelor of science, IT

Facebook page personal: https://www.facebook.com/katinkakvist

Facebook page: hhttps://www.facebook.com/skyrunner.nu

Facebook group: SkyRunner Adventurers https://www.facebook.com/groups/320548848596214/

Instagram: https://www.instagram.com/skyrunner.nu/

Webpage / Blog: https://skyrunner.nu/

My Mountain Marathon Training Online Program – Week 11

It’s been very hot and very hard here at Cyprus, but I can see that the results are coming.

My training program is evolving, and the paces are getting longer now. It’s very hot here at Cyprus (about 35 degrees) and I have been running with extreme high pulse all week because of the heat.

The training method with lots of low pulse running + some very high pulse running + strength training + stretch is working very well for me and my VO2 max is getting better and better.

If you like to see the whole training program from week 1 start here.

My Mountain Marathon Training Online Program – Week 1

This is week 11 of my online training with Fernando…

Training week 11

10 July – 16 July…

Wednesday

Rest day

Thursday

Easy Running 30 min + 15 min in progression from zone 2 to 5

Total time: 45 minutes

Friday

Strength training

Cuadriceps down with the knees + lateral plank

Total time: 10 min

Legs running circuit

  1. Burpees
  2. Jump lunges
  3. Knee up
  4. Sumo squats
  5. Walking lunges
  6. Raised reversed lunges
  7. Jump squat

Running 30-40 seconds between every exercise. Do one or two laps to the circuit, according to your feelings. Rest 2 or 3 minutes between laps

Total time: 20 min

Saturday

Long run

Total time: 1 hour 30 min

Stretch

Total time: 20 min

Sunday

Easy run

Total time: 40 min

Stretch

Total time: 16 min

Monday

Functional strength training 

Glutes exersises, Core exersises, Scapula exercices, one leg balance squat, hips Mobility, chest stretch, etc…

Total time: 1 hour

Tuesday

Rest day. Travelling back to Sweden.

Summary of the week

About 5 hours effective training time this week. It’s been very hot and I’ve been running in my highest pulse zones, but it has been a good week.

Fernandos pulse training methods is forsure starting to bring in some results. My watch measured a new VO2 max.

Check out week 12…

https://skyrunner.nu/2019/07/26/my-mountain-marathon-training-online-program-week-12/

Happy SkyRunning!

/Katinka

Facts

Name: Katinka Nyberg

Nationality: Swedish

Age: 45

Family: My husband Fredrik and my twins Tom & Matilda 8 years

Country/town: Stockholm, Sweden

Your team or sponsor now: SkyRunner

Occupation: Founder SkyRunner

Background: Entrepreneur in IT

Education: Backelor of science, IT

Facebook page personal: https://www.facebook.com/katinkakvist

Facebook page: hhttps://www.facebook.com/skyrunner.nu

Facebook group: SkyRunner Adventurers https://www.facebook.com/groups/320548848596214/

Instagram: https://www.instagram.com/skyrunner.nu/

Webpage / Blog: https://skyrunner.nu/

My Mountain Marathon Training Online Program – Week 10

Lazy and sporty days at Cyprus enjoying spending time with my family! 

Vacation time has always been a great way for me to enjoy and improve my training. When you have an ease life geeting all your meals served, your room cleaned and your kids are at kids club it’s a perfect time to train, relax and get yourself a massage or two.

My training program is evolving and the paces are getting longer now. It’s very hot here at Cyprus (abous 35 degrees) and I have been running with extreme high pulse all week because of the heat.

If you like to see the whole training program from week 1 start here.

My Mountain Marathon Training Online Program – Week 1

This is week 10 of my online training with Fernando…

Training week 10

3 July – 9 July…

Wednesday

Pace changes

  • Warm up 10 min
  • Pace Changes 4x 3 min (Zone 4) recovery 90 secs
  • Recovery 10 min

Total time: 38 min

Stretch multisport + hamstrings

Total time: 22 min

Thursday

Swimming open water

Total time: 40 minutes

Functional training

Glutes, CORE e Hamstrings + Scapula

Total time: 20 minutes

Friday

Easy running

Trying to keep in zone 1 and 2 of pulse.

Total time: 50 min

Strength training – Go up to a bench

Total time: 6 min

Stretch

Total time: 15 min

Saturday

Rest day

Sunday

Long run

Total time: 1 hour 20 min

Stretch

Total time: 20 min

Monday

Short easy run

Total time: 20 min

Functional strength training 

Glutes exersises, Core exersises, Scapula exercices, one leg balance squat, hips Mobility, chest stretch, etc…

Total time: 1 hour

Tuesday

Open water swimming

Total time: 1 hour 10 minutes

Strength training

Total time: 40 minutes

Stretch

Total time: 20 minutes

Summary of the week

About 8.5 hours effective training time this week. It’s been very hot and I’ve been running in my highest pulse zones, but it has been a good week.

Check out week 11.

https://skyrunner.nu/2019/07/24/my-mountain-marathon-training-online-program-week-11/

Happy SkyRunning!

/Katinka

Facts

Name: Katinka Nyberg

Nationality: Swedish

Age: 45

Family: My husband Fredrik and my twins Tom & Matilda 8 years

Country/town: Stockholm, Sweden

Your team or sponsor now: SkyRunner

Occupation: Founder SkyRunner

Background: Entrepreneur in IT

Education: Backelor of science, IT

Facebook page personal: https://www.facebook.com/katinkakvist

Facebook page: hhttps://www.facebook.com/skyrunner.nu

Facebook group: SkyRunner Adventurers https://www.facebook.com/groups/320548848596214/

Instagram: https://www.instagram.com/skyrunner.nu/

Webpage / Blog: https://skyrunner.nu/

My Mountain Marathon Training Online Program – Week 9

I’m missing my trails in Sweden, but the training must go on as good as possible.

It’s been way too much street-running for me the past week and my scapula/shoulder problems are getting worse.

The solution to that is to a lot more of the functional training that I always have incorporated in my training more or less…

If you haven’t read part 1, I recommend starting with that one…

My Mountain Marathon Training Online Program – Week 1

This is week 9 of my online training with Fernando…

Training week 9

26 June – 2 July…

Wednesday

Rest day – Walking

Thursday

Long easy running

Instructions from coach:

Aerobic, If you can keep zones 1 and 2 perfect. No problem if you need some zone 3 (It is normal, we are improving yet your aerobic capacity)

Total time: 1 :30

Friday

Pace changes short and fast interwalls

I did the workout on a traidmill with some incline in the fast intervalls, and then jump off.

10 min (11.5km/h, 0 incline)
1 min (12 km/h, 12 incline)
1 min (off/still)
2 min (10 km/h, 10 incline)
2 min (off/still)
3 min (10 km/h, 5-8 incline)
3 min (slow run, 0 incline)
5 min (slow run, 0 incline)

Total time: 30 min

Functiional training for scapula and glutes

Total time: 30 min

Saturday

Rest day flying home from San Diego

Sunday

Rest day flying home from San Diego

Monday

Rest day flying to Cypyus

Tuesday

Functional strength training

Glutes exersises, Core exersises, Scapula exercices, one leg balance squat, hips Mobility, chest stretch, etc…

Total time: 1 hour

Summary of the week

Only 3.5 hours effective training time this week because of all this travelling and scapula/shoulder problems.

I hope that next week will be a better week!

Check out week 10…

https://skyrunner.nu/2019/07/24/my-mountain-marathon-training-online-program-week-10/

Happy SkyRunning!

/Katinka

Facts

Name: Katinka Nyberg

Nationality: Swedish

Age: 45

Family: My husband Fredrik and my twins Tom & Matilda 8 years

Country/town: Stockholm, Sweden

Your team or sponsor now: SkyRunner

Occupation: Founder SkyRunner

Background: Entrepreneur in IT

Education: Backelor of science, IT

Facebook page personal: https://www.facebook.com/katinkakvist

Facebook page: hhttps://www.facebook.com/skyrunner.nu

Facebook group: SkyRunner Adventurers https://www.facebook.com/groups/320548848596214/

Instagram: https://www.instagram.com/skyrunner.nu/

Webpage / Blog: https://skyrunner.nu/

My Mountain Marathon Training Online Program – Week 8

Life doesn’t always turn out the way you planned or the way you once thought it would. But the trick is to try to adapt, make some changes and don’t use it as an excuse for not training.

In the middle of this week my husband Fredrik suffered a serious scoter accident in San Diego. So, I had to fly there and help him out. I changed my plans, packed my things and brought all my running gears and flew to San Diego.

The situation was quite bad. He had a broken neck with a fracture on the C6-section, a broken nose, several fractures in the face, he had damaged his mouth and lost a few teeth.

Mentally this week has been very tough for both of us with all the worry and all that. But the doctors say that he will be ok and that under the circumstances he was very lucky.

Although I haven’t been in the best mood for training this week the training must go on.

I have done all the planned sessions for the week with a few modifications and it hasn’t been that hard that I taught it would be.

Sometimes in bad situations the running becomes your best friend and actually it’s been very good for me to do all the running and to be able to think of something else for a couple of hours a day.

If you haven’t read part 1, I recommend starting with that one…

My Mountain Marathon Training Online Program – Week 1

This is week 8 of my online training with Fernando…

Training week 8

19 June – 25 June…

Wednesday

Trailrunning uphill’s

Instructions from the coach:

  1. Between 90 minutes and 120 minutes. In this trail running session I want you to practise downhills. Try to search not very difficult areas to start practising downhills.
  2. Take it easy during uphill’s
  3. Try to go down with a pace that you choose, and not chosen by the slope.
  4. You must search to flow with the gravity.
  5. Light and silent footsteps.
  6.  Use your arms to balance.
  7. There are different ways to brake, not just stepping with your heels. You can use your body throwing your shoulders back or raising a little more your knees while running.
  8. Try to up your pulse and paces during downhills but controlling your technique and body.

Distance: 9 km, Gain: 950 m, Loss: 950 m

Comments: This week was a little bit better and I have started to recover from Madeira Skyrace.

Total time: 2 hours.

Stretching multisport

Total time: 30 minutes

Thursday

GYM – Base 2 Strength CXM

  1. Lunges split with kettlebells 3*12
  2. Chest press 2 min
  3. Seated row machine 2 min
  4. Pull down machine 2 min
  5. Dead lift 3*12
  6. Glutes, hip trhust one leg
  7. Elastic bands, descendina of arms pull down with elbows extended
  8. Core foot to foot crunch

Total time: 1 :10

Comments: Still very tired from Madeira week.

Friday

Rest day

I fly to San Diego.

Saturday

Easy running 30 min

Zone 1 and some 2, aerobic!!

Time: 30 minutes.

Stretch

Time: 30 minutes.

Sunday

Pace changes in stairs

  1. Warm up

    10 min @ 155 bpm
    Zone 2: Aerobic

  2. Repeat 5 times

    1. Hard

      1 min @ 182 bpm
      Zone 5A: SuperThreshold
      Cuestas 1 min en Zona 4/5

    2. Easy

      2 min @ 155 bpm
      Zone 2: Aerobic
      Recuperación 2 min

  3. Recovery

    10 min @ 155 bpm
    Zone 2: Aerobic

Total time: 35 minutes

Stretch

Total time: 30 minutes

Walking

Total time: 1h 30 minutes.

Monday

Functional strength training

Whole body movements, glutes, hamstrings, core and scapula.

Total time: 1h

Tuesday

Easy running

Total time: 45 minutes

Stretch

Total time: 45 minutes

Summary of the week

About 9 hours effective training time this week.

Although, I ‘ve not been feeling 100% on top lately, my training watch is telling me the opposite.

When I started this new training method with Fernando (train either in low pulse zone or in very high pulse zone), I’ve been going from a VO2 max of 43 top 46 in in a period of two months. To my biggest surprise I’m one of the top 5% in my age group, which is great.

Check out week 9…

https://skyrunner.nu/2019/07/24/my-mountain-marathon-training-online-program-week-9/

Happy SkyRunning!

/Katinka

Facts

Name: Katinka Nyberg

Nationality: Swedish

Age: 45

Family: My husband Fredrik and my twins Tom & Matilda 8 years

Country/town: Stockholm, Sweden

Your team or sponsor now: SkyRunner

Occupation: Founder SkyRunner

Background: Entrepreneur in IT

Education: Backelor of science, IT

Facebook page personal: https://www.facebook.com/katinkakvist

Facebook page: hhttps://www.facebook.com/skyrunner.nu

Facebook group: SkyRunner Adventurers https://www.facebook.com/groups/320548848596214/

Instagram: https://www.instagram.com/skyrunner.nu/

Webpage / Blog: https://skyrunner.nu/

My Mountain Marathon Training Online Program – Week 7

Back home again after a stunning week at Madeira running in the mountains.

The week at Madeira was so great! Both the Skyrace and all the trailrunning the week after, but I can feel now that my body is tired and that this will be a training week of rest and recovery.

Training status – Fitness chart

Each month my coach Fernando will show me a my fitness progress in a fitness chart.

Blue line means my fitness. Pink line is the fatigue that each workout produces in my body, and the yellow line is the state of rest.

The right combination between fatigue and rest makes your fitness go up, but we also have to control fatigue to avoid overtraining.

This month I have gone from earning 20 points to a level of 30 points CTL fitness.

With my my plan, making all the trainings, I can get arround 45-50 points CTL, which will allow me to run distances between 35-50 Kilometers. And this should be enough to make it through my big goal in August, “Buff, Bydalens Fjällmaraton 50k / 2900 D+ “.

Here you can see a link in English where this chart is explained.

https://www.trainingpeaks.com/blog/what-is-the-performance-management-chart/

If you haven’t read part 1, I recommend starting with that one…

My Mountain Marathon Training Online Program – Week 1

This is week 7 of my online training with Fernando…

Training week 7

12 June to 18 June

Wednesday

Rest day

Thursday

Trailrunning uphils

Instructions from coach:

Trail running Uphills Zone 4. Downhills and flats recovering in zone 2-3.

  1. Try to keep your back in linea with the body
  2. You can start practising with your poles to recover well the legs from madeiras week.
  3. Keep a good breathing sequence
  4. Keep intensity along the whole uphill

Distance: 9 km, Gain: 858 m, Loss: 845 m

Total time: 2:00

Comment: I was very tired all session still recovering from Madeira.

Stretching multisport 20 minutes.

Friday

GYM – Base 2 Strength CXM

  1. Lunges split with kettlebells 3*12
  2. Chest press 2 min
  3. Seated row machine 2 min
  4. Pull down machine 2 min
  5. Dead lift 3*12
  6. Glutes, hip trhust one leg
  7. Elastic bands, descendina of arms pull down with elbows extended
  8. Core foot to foot crunch

Total time: 1 :10

Comments: Still very tired from Madeira week.

Saturday

Rest day

Sunday

Rest day

Monday

Easy run

Workout Details:

  1. Easy run zones 1 – 2
    15 min @ 155 bpm
    Zone 2: Aerobic

  2. Repeat 3 times

    1. Hard
      1 min @ 182 bpm
      Zone 5A: SuperThreshold
      Zone 5

    2. Easy
      1:30 @ 146 bpm
      Zone 1: Recovery

  3. Cool down
    5 min @ 155 bpm
    Zone 2: Aerobic
    Zone 1 and 2

Total time: 27 minutes

Comments: This session went quite well.

Tuesday

Functional training – whole body strength and mobility.

  1. Hips mobility, slide sideways, inside og thigs
  2. Hips mobility, lifts
  3. One leg squat, balance and strength
  4. Up on toes lean backwards, feet and thighs strength
  5. Flying plank sideways

Total time: 1 hour

Summary of the week

About 5 hours effective training time this week.

This has been a week of rest and recovery from Madeira and the trainings hasn’t been on top. It’s also harder now with the motivation when I got back home from Madeira. I’m used to run in thoese beautiful mountains and now a have to do laps in a small slalom slope.

Check out week 8…

https://skyrunner.nu/2019/06/30/my-mountain-marathon-training-online-program-week-8/

Happy SkyRunning!

/Katinka

Facts

Name: Katinka Nyberg

Nationality: Swedish

Age: 45

Family: My husband Fredrik and my twins Tom & Matilda 8 years

Country/town: Stockholm, Sweden

Your team or sponsor now: SkyRunner

Occupation: Founder SkyRunner

Background: Entrepreneur in IT

Education: Backelor of science, IT

Facebook page personal: https://www.facebook.com/katinkakvist

Facebook page: hhttps://www.facebook.com/skyrunner.nu

Facebook group: SkyRunner Adventurers https://www.facebook.com/groups/320548848596214/

Webpage / Blog: https://skyrunner.nu/

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