This week I increased the distance to 8K and been going to the gym, had to cut the distance Friday but felt that I have lost some weight this week.
This week’s weigh report: -0,7 KG.
I am determined to get below 60 KG this year.
Författararkiv: admin
6.52K Short Run
#7
The original plan was to run the same 8K run that I have run lately.
Decided to do the grocery shopping after work and then run.
I decided to do a test.
On the first §K I let my legs decide what pace just as long as it was around 6 min/k, they tried to increase the pace to 6 min/k but felt it definately in my lungs and had to calm down.
Switched my route a bit and started with the end first and then the bog.
For some reason I decided to do a detour and got to the bog another way and when I got to the bog I ran into a knee issue that I thought would go away so after the fast pace, slow pace and then fast pace again the first knee issue appeared so I had to stop and walk for a short distance and then I started running again, ran into the same knee issue again, most of the time it is my right knee which it was tonite.
Decided to cut the distance, my lungs were just fine, the knee made this decision. I am not sure if the knee got stressed because I increased the running time to 3 and also increased the distance to 3 times.
I probably walked 3-4 times.
Still it was nice being running again and I will keep going.
Gym
Before I went to the gym I had a hair cut 🙂
Surprised that I got down to my hairdresser in such short time. Tood another tour due to all the construction in my hometown.
Some people have decided to get us a tram, unbelievable and then district heating. Depending where you want to head you have to think twice,
After the haircut I went to the gym.
Tonite I increased the weight on my calves 🙂
Still struggling with tricepts, chinups.
I felt tiredness in my back when I started my session with hip exercises, core and calves (funtional training) but hope that my back will get stronger which it will.
Added some more core exercises, I seem to have core muscles afterwards, someone told me that if you have good core muscles and do a lot of core you will feel sore the day after, that happened last week.
During my hip exercises I got tired in my hip muscles and stretched with the dove stretching exercise for the first time.
I just have to keep going to get my strength back.
8.27K Short Run
#6
Monday I was suppose to run a 8K route around the bog but had to do a detour near my home to get up to 8K.
Afterwards I compared the route that I ran Monday with the 8K route and saw what went wrong 🙂
So today I would run this 8K route around the bog.
Temperature: 14oC (57F)
Still do not want to run in shorts and t-shirt. I do not want to catch another cold for a while.
Same thing as Monday, faster legs but have to have a slower pace if I want to be able to run the whole route without walking due to stressed lungs.
Interesting thing is that when you try to get the pace to be slower you end up getting a too slow pace so I had to fight to get to around 7.15 min/k pace.
But during the run I got a faster pace than 7 min/k and feel it in my lungs, 6.35 min/k which is a slow pace for me normally is not an option right now.
So much nice to run today, no wind, sun and blue sky.
Passed some other runners, have not seen so many yet when I have been out running.
When I got back to the bike path I let my legs decide what pace they wanted to have and did not look at the watch what pace I had til the very end when my legs wanted to run faster and faster. That is just fine if I have around 1K left of the route.
Ran the whole route once again which feels great and a bit faster today 🙂
I have forgotten to stretch afterwards but started today and also foamrolled my hips. They definately need to be more foamrolled. It felt.
8.07K Short Run
#5
It was time to increase the distance today, I had decided that it is time to test running 8K and see how that goes.
Today it is Walpurgis Night in Sweden and the customer where I have my assignment is off so I decided to sit home and read through documents and not work the whole day.
In the morning I ran an errand and noticed it was windy, I was hoping it would calm down by the time it was time for me to run.
The temperature was 15oC (59F) and it seemed colder because of the wind so I put gloves on in the beginning
Tough tough today, my legs wanted to run faster but I am still convinced that slowing down the pace will get my lungs much less stressed. I found a pace around 7.15 min/k but noticed that my legs increased the pace but I feel it in my lungs that they are not ready for 6.35 min/k which normally is not fast.
I knew that I had run a 8K run out on the bog and checked in my blog when I did it and found the route in Movescount and thought that I had figured out the route 🙂
Got out on the bog and oh boy was it windy, the wind almost took me a couple of times, fell almost to the side but fought to keep me up.
Part of the run it was a very strong upwind, it felt like running in very thick suryp, almost stood still. This was definately the windiest so far.
So I past 5K and still was running, every meter would be a bonus after 5K. When I started to calculate how long this distance would be I was not sure it would end up being 8K but thought 7.5K and I would be fine with that but when I almost was back I had ran 7.13K and decided that I would continue since I could.
Felt good today to run 8K without stopping, except for taking some pictures but that does not count.
Tough tough tough but I made it, I CAN run 8K which is 3K more than last week.
Gym
Long time ago I was at the gym on a Saturday.
Before I became a regular runner I was as the gym Saturdays but usually I am out on my trail runs on Saturdays.
Today I could do my calves exercises but low weight.
Still needs to get more strength when it comes to my big back muscles and triceps.
Biceps I did double as much on the same weight as last week.
Today I did the following core exercises: Rolling toe plank 30, always tough, regular plank 30s, boat 2.5kgx20x3, pilates ball ”jackknife” 2×10, did just 1×10 last week.
Now when I have started with the hip strengthening and stability exercises I will get my hips under control, pain after my run yesterday.
Calf exercises: Toe lift exercises, 3 variations.
Just to keep going to the gym and get stronger every time
Weight report
-0.9 KG, one KG closer to my middle goal which is below 60 KG. And I have not even started running my longer runs. So this was good news. I will keep up the good work.
4.96K Short Run
#4
The week got a bit changed because I felt Monday that I might catch a cold again.
So I rescheduled to run on Friday instead of the gym.
Decided I would run around the bog after work.
Temperature: 14oC (57.2F)
It felt warm when I got back home after work but I did not dare not wearing my windstopper.
Had decided that I would keep that slower pace but felt in the beginning that my legs felt fresh and wanted to run a bit faster so I had to slow down, for some reason I could keep a pace of 7.30 min/k around the major part of the run.
Was not sure how long the distance would be and did not want to check my blog to found out.
It was nice being back on the bog which is close to where I live.
Part of the run was windy and upwind.
When I left the bog I just let my legs decide what pace they wanted to have. I calculated it would be approximately 1500 m left.
I was quite breathless when I was done but it felt good having a faster pace at the end and be able to keep it.
The reaction after the run is that I get a cough that goes away but I do not run into that during the run.
And it is a weird part of the year since I am Spring allergice, allergic to some trees, especially Birch
Next week I will increase the distance and see where it takes me. To sums it up I should be able to run at least 5K and then it will be interesting it I will be able to run more than 5K without stopping.
5K Short Run
#3
The original plan was to run this run yesterday but Monday morning I woke up with a ”cold” feeling in my throat, had a tiny little sore throat and was not sure how it would go, crossed my fingers that I wouldn’t run into another cold now when I just got back from the last one.
Monday after choir rehearsal I took a sip of whisky, went to bed on time and yesterday I fel fine. Decided to not run yesterday.
This morning when I biked to work it was raining 🙂 I do not like to run in the rain when it is colder. During the morning it was grey and rained even more. I hoped it would get better in the afternoon.
In the afternoon I saw that the sun got out and I started to see some clouds in the blue sky 🙂
The socks last week was too warm so I decided to wear thinner socks.
The goal today was to be able to run the whole run without any walk so decided to have the same slow pace as Saturday.
At the start I felt that my legs were faster but I had decided to go for this slower pace, it is a challenge when your legs are faster and you have to force yourself to calm down.
Satuday it was much windier but it was a bit windy today.
After the first uphill I had to remove the windstopper and catch my breath, I was still running and decided not to check the pulse watch at the distance, I would run til I couldn’t run anymore
The big question was the last uphill which is close to home, a bit longer, a bit steeper but I decided that if I still was running that I would continue running up that part and see how far I would get.
When I was on my way to the cemetery I saw this little creature and in the bushes the male mallard was there. When I ran through the cemetary I saw two more mallard couples. I was wondering if they are sticking together as couples? And I just read that they form couples already in the Fall.
I ran up all the way on the last uphill part and then I let myself loose the last part home, just let the legs decide in what pace they wanted to run.
So more improvement today, finally I ran the whole 5K, felt really good.
5K Short Run
#2
The original plan was to run my 5K city run but it was very windy today so I decided to run the same run as Tuesday.
I noticed that I had a slower pace from the beginning, my body felt not as fresh as Tuesday, probabaly due to haven’t exercised in a while and just started.
The goal is of course to be able to run the whole run without walking but since the situation is what it is, if I have to walk it is fine. But the goal is to run as long as I can first and today I hoped that I would run over 2.8K.
So I was thinking that maybe if I would try to keep this slower pace I would be able to run longer.
after about 1K I got upwind, didn’t know how that would affect me but with the slow pace I just got a bit more breathless.
When I got closer to 2.8K I hoped for 3.5K, I even ran up the uphill part of the dirt road just after 2.8K, then I got very breathless but got back on track, passed 3.5K, continued with the slow pace, when I got closer to 3.8K I got this breathlessness that gets me to start walking but I decided I would try to get to 4K, had an issue also with my right front thigh and knee so at 4K I stopped and walked for a short distance. MAJOR IMPROVEMENT!
Ran through the whole cemetery and then I walked on the uphill part of the bike path after the cemetery and then ran the last part to home.
So I am going to slow down the pace and see if I can make it all the way next week.
Gym
Tonite it was the first time I was back at the gym since beginning of November last year.
I realized that I had not been there in a while, almost forgot to check in, my sports club have a system where you check in if you have booked a training session or just to check in to see statistics, which is good for me to.
Then I realized that I had forgotten the key to lock in my clothes 🙂 so I carried my backpack around in the gym.
Since I had not been at the gym I had to take lower weights, some exercises were not that bad.
Where I have lost most strength is back and triceps. Good to start exercising my back again, it has complained.
Part of the gym was closed, it looked like it was going to be renovated so I could not do one hip exercise.
Did a variety of hip exercises which I need and then I did core. That was tough, did the boat with weight and turned my over body from side to side, then rolling the toe plank, that felt a lot, but did my 30 that I usually do. Then the pilates like the ”folding knife”, just did 10 of those, usually to 3×15. Core is definately something that I will work on and hip exercises plus back.
After Tuesday’s run I had very sore muscles the day after, lets see how I will feel tomorrow after the gym.
Probabaly going to have a tough time at the gym too but I need to get a strong back, feel it at work but glad that I have a table which I can sit and stand at.