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16.77K Trail Run

It was cold and icy this morning when I headed up to Frostavallen.

Wore wool long sleeve, wool sports bra, 2XU compression tights, wool socks, altra lonepeak 4.0, gloves and hat, 500 mL total of water

When I got closer to Höör train station it was snow on the fields, did not expect this 🙂

Colder means that I have to wait outside in the cold and wait for the bus to take me to Frostavallen but lucky me the bus was already there, this morning I was not alone on the bus, we were a total of 4 people who ended up getting off at Frostavallen, two trekkers, me (a runner).

Had to visit the toilet in the beginning, felt that I could not wait til 4K where there is also toilets.

So nice with all the white that was surrounding me, snow on the ground, snow on the trees and bushes.

And this squeaking under my trail running shoes.

Goal today was once again to run up all the way on all hills and walk as little as possible.

Still has to do some walking after I have getting up all the way on a hill but will work on it, still believe it is a mindset. Just have to keep going afterwards.

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Was not sure how stable these trail running shoes would be, first running on snow. Regular trail running shoes but no gliding on the snow at all, so satisfied with these.

There are still hunters in the area, heard them on a distance. Passed one runner today and one girl with a dog and a bigger group of trekkers who did not have trail sense. Cannot be on all the trail path if someone is coming in the other direction and needs to pass.

Was cold but did not freeze in the beginning and soon my gloves and hat went off and I was warm. Good when it is cold because u know that if u walk longer u will get cold and freeze and that is the last thing that I want to do. And also remember that I am out on a running route, not any trekking.

It felt that I had a fast trail run during the run, was much heavier running last weekend. No pain today either.

Did not run up Djuralidsbacken but later this Spring when it is drier I will do it.

No falling today and not any stumbling, it looks like I am used to the trail running again.

Thought the distance would be longer but I chose to run to the left on the blue marker and it is a bit shorter so going on red marker today at the end did not make it longer, interesting, all of a sudden at the end there was a familiar jetty (=badbrygga), no wonder I had rounded the lake all the way and passed the path where I was suppose to turn up to the right and had to turn back 🙂

Then it was time to head back to the train station again and today the running back was the fastest so far, this time.

Results

Weight report

Running Pain Free

Gym

Started with warm up on the newer treadmill. Did not like it because there was no fan so got quite warm. Not so easy to follow. Just the distance but at the end I got a summary with time and distance and also average pace. Ran 3K on the treadmill.

Then it was focus on biceps, triceps, legs, hips, calves and core.

Did not find the balance trainer so I used the balance board instead for 90s.

My masseur had done some investigation. A reason for me having issues with my knee and very stiff calves could be issues with hamstring and gluteus maximus, exercises that was good to do was bridges with a bar and donkey kicks. I have those in my hip program. Had not done donkey kicks for some time due to my scraped knee but got back to it tonite.

Also tried bridges with a light bar on my hips. I am not sure this is the issue but it is good to have strong gluteus maximus and hamstring anyway

 

Gym

Since I did not run yesterday due to unstable raining I decided to run on the treadmill again but this time on the older treadmills where u get more information and also have a fan 🙂
Ran 3k

Focus on back, shoulders, legs, hips, calves and core

Yoga

Had signed up for PowerYoga 2.

When I started to bike after work I realized I had a flat tire so I had to walk home. First my weaker brain thought that it would not be any Yoga but when I calculated how long it would take to get back home I was OK.

Knew it would take longer than 30 minutes to get to the sports center to started a bit earlier. Thought that I would get there before 10 minutes before the Yoga class started.

Got to the sports center a bit later than that and quite breathless, had 8 minutes to change so I had to sit down and start calm down by breathing deep.

Focus on the hips tonite which is good for me as a runner. I really love this class, such a great Yoga instructor who challenge us. Some balance issues today and fell forward, sometimes I laugh at myself. At least I try but do not succeed always. It was quite intense tonite. And so glad I decided to go even if I had to walk fast to get there on time. First time I was very breathless at the start but calmed down enough to get going.

So glad I am back with Yoga again.

 

16.96K Trail Run

Time again for some trail running.

Took the train to Höörs train station, no delays this Saturday, and then bus to Frostavallen. Once again I was the only one on the bus.

Glad that this bus exists, otherwise I have had to run 4K on asphalt to get to Frostavallen but now I can take the bus instead and just run back after the trail run is finished.

It was a bit icy when I walked down to the train station and was not sure how it would be on my trail run.

A bit chillier and it was a bit icy when I started running outside the parking lot and crossed the car road.

A bit heavier running today, do not know why.

The goal was once again to run up all the way on most hills, hopefully I could run on all footbridges.

Brought two soft flasks with 500 mL total of water in them.

Started my run and then when I got warm I took off my gloves and hat.

Today it was grey, rain in the air.

I really enjoy running these trail runs, so nice to be running in the forest and also the variation.

The goal was also to run more and walk less. Once again on blue I turned to the right to run closer to the lake Dagtorpssjön.

After I had taken the first picture my phone died, glad that I always bring an extra battery (charger) so I can charge the battery.

Today I ran the whole time on the first dirt road part on the blue marker.

Was running on all footbridges except the ones that did not have any mesh (=stålnät) on them.

On the blue I saw the cows on a distance but when I got to the place where they drink water, they had walked back up to the left. Didn’t have to deal with them.

Heard the hunters but know that they are not where I am running right now.  None of their cars passed me on the second dirt road, on that road I had to do some walking.

Did not walk up on the hill Djuralidsbacken but ran up on all the other hills after that hill.

Passed some who were out walking but no dogs today.

The plan was to run on the other side of the lake Vaxsjön so when I got back to Frostavallen I continued on green but realized that it is the red that goes on the side of the lake Vaxsjön so I will do that next weekend.

It is so nice to be able to run all the way when I get to Vaxsjön, earlier last year it was a lot of walking.

I did not even think about the right knee, did not have any pain this time, it is definately going in the right direction.

It started to rain during the trail run but did not get wet except my face.

After the trail run, I started heading back to Höörs train station. Bougth the train ticket via a app but did not activate it, did not know which train I would jump on back to my city. Just in case that I had to run if I saw a train coming in when I had come on the other side, it was good to have a ticket ready.

Results

Weight report

 

Running Pain Free

First week since Christmas Break that I could exercise on a Monday

Gym

Monday I went to the gym after work.

Focus on triceps, biceps, legs, hips and core

Had planned to warm up with indoor rowing but all were occupied.

So continued with hip stabilizing exercises, triceps, lunges, biceps.

Then it was time for hip tabata and core, still am not doing all hip exercises that will put force on my right knee and not the rolling wheel which is a core exercise. Calves exercises and the balance trainer for 90s

Was foamrolling my calves before I stretched.

 

Gym

Wednesday it was time for gym after work again.

Focus was on back, shoulders, legs, hips and core

Did not do any warmup.

Continued with hip stabilizing exercises, for back rowing, torsorotation and chinups and then it was shoulders where I take a low weight because during the summer I did something with my left shoulder and could not lift too heavy and getting slowly back. Will try to increase the weigh end of January or beginning of February. Then it was squats with a bar.

Different hip exercises where I today tried the fire hydrant (=kissande hunden) which was not a problem and then core. Calves exercises. The balance board was not avaiable

No foamroller available

 

Yoga

Ended Friday after work with PowerYoga 2 and my favorite Yoga instructor.

Some really tough poses. Interesting how the body works, on one side I could reach both my arms but on the other side I could not. Some balancing problems 🙂

So glad I have my own Yoga mat now that I just can roll out.

17.14K Trail Run

Time again for some trail running.

Wore ny new winter compression tights, wool socks, wool long sleeve shirt, wool sports bra, winter jacket, gloves and hat plus ultra back pack, altra lonepeak 4.0

When I was on my out from my home I realized that I had forgotten to put water in the water bladder, lucky me I had two soft flasks to fill a total of 500 mL with. 🙂

When I walked down to the first train station it felt a bit icy but it had not rained the whole week so I was hoping it would be less gooey than last weekend.

When I got down to Lund central station I heard that one train was delayed, checked the board and saw that there were more train delays including my train, due to rail road tracks running. Unbelievable. I was thinking when will the train arrive in Höör, the buss leaves at 9.22 and the train would leave 8.52 instead of 8.44. It would be tight, part of me wanted to turn back but I decided to take the train. We left 8.54. Got to Höör train station 8.18, the bus was there and I made it 🙂

Looked like it had been raining but it was not grey as last weekend.

Got out from the bus and started my pulse watch and then started my trail run.

I had decided that I would run up all the way on more hills.

Looked like it was gooey icy. The goo was not as wet as last weekend in the beginning.

Passed some runners in the beginning, the girl had actually the same winter jacket and color 🙂 They ran with rods

Started on the green marker and got up all the way on all hills, there is one part where it is going down hill where I have fallen last year when it was wet and gooey so I took it easy down there.

It was colder this Saturday then last weekend so I had cold hands in the beginning but they got warm and I took them off and my hat.

Then it  was time to get on the white marker and now I ran up all the way on the white marker, felt great. It is definately a mindset. I remember this Spring when I ran up part of the way or walked all the way, I was heavier than but still if u have the right mindset u can do it.

Hadn’t fallen yet

Visited the toilet before I headed out on the blue marker. Thought that I would take off my jacket but decided to keep it on.

Today I ran on all the footbridges.

Today it was me, the hunters that mainly was out.

On the blue marker I decided that I would run on the original ”Tjörnarparen” part, earlier this blue marker was black but when it was very wet and gooey they changed it to blue and changed the path so it is going to the left now but earlier it was going to the right, closer to Dagtorpssjön. I could actually see across the lake and see where I would continue after the dirt road.

There are two dirt roads on the blue marker and I get so bored sometimes that I walk, I do not know why, it will just take longer but I do not walk too long because I am out running, not trekking which I remind myself about when I start to walk.

I was almost falling a couple of times but did not.

On the second dirt road there were a lot of traffic, some cars passed me, it looked like it was hunters who moved to another location.

I could see the sun among the clouds and finally it got out, so nice

Til now I have run up all the way on all hills and now it was time to get up on Djuralidsbacken (Djuralids hill) which is short and very steep, at this time of the year I am walking up on it, it is too wet and gooey for me but I hav run up all they way on this hill in August some years ago because I decided that I would do it so once again right mindset.

Today I did not meet any cows but at the same place as last time where I met two dogs there were two very white fluffy dogs and a white samujed.

They ran towards me and barked, the listened to tcht, the smaller ones ran after me when I passed their owners.

I was now back on the green marker and passed another runner with a happy dog and said hello.

I had planned to run on the other side of the lake Vaxsjön but decided to run on the same side. So I finished on the orange marker.  Now I ran all the way to the parking lot, remember this Spring when I walked part of it. So different now.

So ran up all the way on all hills except Djuralidsbacken, ran on all the footbridges, I hoped for a better finish time this Saturday and I did it, 8 minutes faster and a bit longer trail run, the average pace was a bit faster.

Enjoyed the trail run a lot, so much variation and nice area and no city noise.

Next week I will do the same route as today but run on the side of the lake Vaxsjön, I suspect it will be a bit longer.

Time to head back to the train station, I was not sure if the trains would be delayed or not but they were on time. The run back to the city is running with walking.

Results

Weight report

 

 

 

 

 

Resul

Running Pain Free

Even if it has been two weeks holiday this week

Yoga

Christmas schedule still, PowerYoga 2 this evening was the only Yoga class that suited my schedule. I had hoped that it would have been a suitable Yoga class Friday but no such luck.

Was a bit afraid it would be too soon for my knee but I decided to give it a try.

I got a Yoga mat  and a Yoga mat bag for Christmas so I brought the Yoga mat to the class, turned out we were several who had their own Yoga mat.

I did not have any issues with most poses but the Child pose I had to put my right knee in another angle

The tree pose tonite had to be below my knees, usually I can put one of my feet above the knee but it did not work tonite.

I was glad I went to this Yoga class, new instructor which I could go to again

Massage

60 minutes massage before work.

Since my right calf was stiff over a larger area and I ran a trail run this weekend I wanted the masseur to focus on the calves, back of my right knee (got pain after Yoga probably because I could not put any weight on my right knee) and if there was time over, thighs, hips and lower back.

My right calf still needs work, it is slowly getting better, my left calf was normal stiff.

Will be nice when my right calf will be normal stiff so more parts of my body can be massaged, like back, shoulders, hips, thighs and neck (will probably be needed this first part of this year when I will prepare for a new challenge)

Gym

Since I felt pain at the back of my right knee I decided I wouldn’t run on the treadmill or row before I started to lift weights.

Today it was biceps where I have increased the weight last week, triceps. hips, legs and core.

Was glad that I could do this hip exercise that I had not done in a while but started last week. Used this balance ball also for 90s, thougt it would be good to do this tonite instead of tomorrow since I will run a trail run this weekend. You get very tired in your calves doing this exercise. I foamrolled my calves and back of my knees.

Gym

Time for my second time this week at the gym.

Have not felt any issues at the back of my right knee at work but when I started my first hip exercise I felt it. Had already decided that I wouldn’t do any warmup so my right knee could rest a bit more.

Today it was back, shoulders, hips, legs and core.

After the gym yesterday and this morning I had issues with my back so if was good to work on my back. Did not feel any pain during ”Sitting rowing”, torsorotation, chinups.

Today it was hip tabata with the exercises that I can do, core, balance board and then I foamrolled my calves, back of my knees and hips.

Stretched at the end.

Looking forward to the trail run tomorrow when I plan to run pain free again. The same route as last weekend but at the end I will run and have the lake on the left instead of to the right.

 

16.8K Trail Run

When I woke up this morning it was raining and the weaker me spoke to me about not do any running but my stronger me won this time 🙂

Took the train to Höör’s train station and waited for the bus which would take me to Frostavallen.

Christmas Eve I fell on a ice spot, scratched my knee badly, my compression tights got destroyed so I ordered new winter compression tights that I could wear on my trail run and then I decided to test my new Altra Lonepeak 4.0.

I decided that I would get up to Höör and if the weather would be worse I had to come up with a B plan but it was only some drizzle so I got on the bus and then started my trail run.

It has been a while since I had been up around Frostavallen and it was nice being back. I wanted to take it easy, did not want to fall on my right knee which now has a big scab.

Expected it to be gooey and wet, wanted to take it easy so I did not fall on my right knee that has a scab since the fall Christmas Eve.

Decided also to stand still when I would take a picture, much safer that way 🙂

Felt very good to run up most of the hills, that was not the case this Spring when I got back with my running after my pneumonia.

Also remembered the down hill part where I fell earlier so I took it easy on that place

Started on the green marker, ran up on all those hills and then got on the white marker where I couldn’t run up all the way on one hill.

Thought that I would be fine but then it happened, fell on a flat part but lucky me I ended up in a not so gracious Dog pose (Yoga pose), did not fall on the knee 🙂

Decided to walk on all footbridges, I have the experience that they can be slippery when they are wet

I almost fell several times but I am quite good at fend off most falls.

I fell a second time when I had just said that walk over those places where there are a lot of stones, wet stones are slippery and then I was there again in a Dog pose 🙂

And then they showed up

I took charge, directed them to the left so I could pass. These cows are definately more afraid of me than I am of them.

Most of this route is on ”Tjörnarparen”, the ultra race I run in December and it is always special to get to the place where the third fuel station is. First year I ran, when this started, a guy stood further upp and pepped us. And u feel that you are getting closer to the finish line.

Finally I got to Djuralidsbacken (the toughest hill on this race, short and very steep. One time I have run up all the way, some years ago in August but now it is wet and it was as tough as expected but then I ran up the hill after that and that felt good.

In the woods I met a lady with two dogs who wanted to be patted, they had orange vests on them and asked her if they were hunter dogs, they were but she did not use them as that. I wondered about those vests, she was smart, on these was on mobile number if they would disappear.

Continued my run.

I hoped that I could finish this route around 2h and 30 minutes. Today I had to walk up on some hills, walk to catch my breath but not walk due to a knee  issue, it feels that I am getting there -> run pain free

Results

Weight report

Running Pain Free

Short week due to Christmas celebration.

And so this incident with my right knee on Christmas Eve.

Of course it wouldn’t stop me from getting to the gym this week.

I couldn’t find any Yoga class that fitted my schedule but I needed to get back to the gym. Was not there last week.

 

Gym

Couldn’t do all exercises because I cannot put down my right knee on the ground.

Started with 1K rowing

Then it was some hip exercises, biceps, triceps, lunges with a bar.

For the first time I did this good hip exercise that I hadn’t done in a while. I step on a ”bench” from the front, side and combination front and side. The goal is to do this exercise once a week at the gym from now on.

Then hip exercises I could do was laying on the side and lift the top leg, bridges, plank leg raise, squat to the side, side lunge, single leg crab, wide squat, lung to heel raise.

Stood on a balance board counting to 90, foamrolled my calves

Then for core it was rolling toe plank, plank, boat with a ball

Then of course stretching.

Gym

TIme for the second time at the gym this week.

Decided to do indoor biking as warm up. Strange bikes. Realized that I have not been biking for a while. Could set that my distance goal was 3K and then found out when I have done that 🙂    Thought that I would also know how long it took but not.

Continued with back exercises. Realized when I got back home that I forgot to do shoulders.

Ended with core: Rolling toe plank, plank, boat with weight, pilates and then halvmoon (balance trainer) for 90s, suppose to be good for my inner core muscles.

Then hip exercises: top leg, Squat to side, Side lunge, Wide squat, Plank leg raise, Single leg crab, Lung to heel raise 20s (10s+10s)

No foamroller was available so ended with stretching.

See how it will go tomorrow when I plan to run my first trail run since Kullamannen in November.

 

Running Pain Free

Was suppose to be twice at the gym this week but during work at Monday I got issues with my right knee and decided to skip the gym Monday and it was not better on Tuesday.

Massage

NIce being back with massage 60 minutes. Still very stiff at a larger area of my right calf that do not give in.

Left calf was not stiff at a larger area and it did give in.

 

Yoga

Could not go on Massage Friday where there is a great instructor so I took a yoga class Thursday evening late with another instructor. Realized I have had her earlier. Too hazy in my taste but good Yoga.

A tip if u are late to a Yoga class, walk in and close the door silent. Take off your shoes before u walk into the yoga room and walk across the floor without any noise. That disturb me.

17.81K City Trail Run

Since Kullamannen beginning of November I have had a hard time heading out on a longer run.

First weekend I felt that I was on my way to catch a cold and decided to not head up to Frostavallen, the second weekend it was raining so I ran a shorter run on the treadmill. Last weekend I was in London with my consulting company and ran a 5K morning run on Friday.

Now it was time to head out on a longer run and decided to run my city trail run. Was not sure if I would run the short version or the long version.

It was snowing yesterday but I felt it wouldn’t stay and it was raining during the night.

Cold, grey and drizzle when I started. My knee felt good.

This summer when I got to the long uphill road in the neighborhood my legs refused to run up that road but today I made it all the way 🙂 Felt so good. Not breathless either.

Before the first hill part I ran close to the fields and it was gooey, something told me I might expect the same when I got to Klosterängens höjder (Klosterängens hills) and oh boy, say the goo and also realized that it was slippery so I had to walk up and down some hills there but then I could run on the dirt road down and up.

So I decided that I wouldn’t run up the second hill part, instead make a detour to get around 17K.

At 13K I started to feel pain in my right knee but this time it was not at the back, it was at the side so I decided to walk shortly.

During the last part of the route I got issues in my right thigh and groin and was forced to walk some more but I was satisfied with the route.

 

  1. Ran up all the way on the road in the neighborhood for the first time
  2. Ran 13K before I ran into issues with my right knee, wonder if the gooey slippery part made me walk ”funny” which caused the issue

For the last couple of weeks I feel that I am getting there, running pain free. Hope that more gym, Yoga and massage every other week will do the trick.

Results

Weight report