Today it was once again time for planking
45s Regular not a problem 🙂
45s Reverse the elbows were protesting but it was just to stand still on my elbows and wait til I heard the timer beep!
45s Left side not a problem
45s Right side the left elbow was protesting but I did ignore it.
Tonite I had the pleasure of running 4 laps on St Hans Extreme (10K), the new trail alignment with another Coach K Runner Marina Nyman who also going to run Lidingöloppet but had never been running St Hans Extreme before.
In the afternoon the temperature got up to 22oC (72F) so I planned to have my water belt with me but later on it dropped down to 18oC (64F) so I decided to wear my semi compression running pants, compression socks and t-shirt.
Ran to St Hans hills and met Marina there.
If you are going to get faster it is always good to run with a faster runner and Marina was faster than me so I tried to keep up with her tempo.
There were some other runners there as well and when we were on our third or fourth lap a bigger group were running up and down the top hill.
Of course some freesbee players were out in the bushes so I used the Word ”FORE” a couple of times.
PB today, thanks Marina: 1.07.09 h
Now it is proved that it is something wrong with my foot sensor. The battery died at 1.45K so now it will be sent in for repair
Yesterday was rest day and today It is time for planking.
It is time to increase the seconds 🙂
45s Regular plank no pouting of the butt, no arching and draw in the stomach. My legs are on their way to start shaking
45s Reverse seems to me that this plank is not so tough anymore 🙂
45s Left side not a problem today
45s Right side had to change position of my elbow twice because it was protesting
Yesterday was a rest day.
Today it was
30s Regular plank
30s on Left side, did not have any problem with my right elbow
30s on the Right side, some ache in my left elbow so I had to change pose and then I was fine
Ended with 30s Reverse plank, it also affects my calves 🙂
This was the last time with 30s, tomorrow it is going up!
Today it was time for a short run after the long run yesterday.
I thought that I would be tired in my legs and the speed would be slow but when I started my feet were fast from the beginning. It feels so much better now when the temperature is cooler, 22oC (72F).
There was some upwind but not too bad. 🙂
In the end of my 5k run there is a steep hill up on the bike path and I tried not to slow down. The battery is still alive. So great to have good batteries again.
Totalt time today: 29.49.3 min. Average speed: 6.06 min and was really sweaty when I got back home and have also some after sweat.
This afternoon I was going to run a tough hilly long distance run, 30k and thought that I would do it solo but then my friend Eva Berg from Coach K Runners wanted to join me. I left my home and couldn’t first figure out why I couldn’t see any pulse on my pulse watch but realized I have forgotten to put on my pulse belt and have to run back home and put it on. 🙂
Eva joined me at the paddock.
So first we ran three laps on St Hans Extreme, the temperature was around 28oC (82F) but we survived because it was a breeze. When we were on our way up to St Hans we heard noices and saw that it was a ”New student” institute of technology competition going on so when we ran down the top hill we had to take an alternative way the first 2 laps and then on the third lap we could run across and continue. Eva had only run 2 laps before so she now ran 3 laps. Congratulations Eva!
The plan then was to run my 8k run but Eva came with a suggestion to run past the riding stable and back to Annehem and then to St Hans and I thought that was a great suggestion. When we came to Annehem we ran to Eva’s friend so Eva could get more water. 🙂
When we got back to St Hans we ran St Hans Extreme reverse, Eva joined me one more lap so now she has run 4 laps on St Hans. I am going to try to get her to run St Hans Extreme next year. I ran one more lap reverse and now my legs were tired and my feet warm.
Here I am at the amphitheater
And now it is time to run back home past the paddock again
I was wearing my compression socks on this run, need to get used to them now when I am going to use them on Lidingöloppet. Distance: 30.40k, total time: 3.26.19 h and my last tough hilly long distance run before Lidingöloppet. I survived today because of the breeze. Thanks Eva Berg for the company and thanks Polar
for the batteries. The battery has not died yet. I now know where I will buy my batteries in the future.
Tonite it was barefoot running, warmup at Newaza (= judo wrestling), unknown distance. The running was not a problem.
After warmup it was time for Newaza. It was great being back, we were a smaller group tonite. It was tough, it does not help me at all that I have been running the whole summer and not been doing any judo. These are totally different sports. In judo you have someone in your way that try to take you down and you have to take the other person down and get him or her in restraint.
Today it was 30 s again
Regular not a problem 🙂
Reverse, this is the plank where it feels the most in my stomach muscles afterwards, the calves gets affected too. I do it on my elbows.
Right side did not have any pain in my elbows 🙂
Left side did not have any pain in my elbows 🙂
Tomorrow is rest day!
Today it was 1k warmup on the treadmill at the gym. 6 min/k and 6.08 min total time.
Then I did 1k in the rowing machine to warm up my back.
Torso rotation
Long cable pulley rows
Leg pendular – hip stability exercise
Pull up to the chin
Lifting dumbbell sideways
Lunges
It felt that I was very tired in my muscles, do know if the hilly intervals yesterday was the cause of that.
Today the time went up to 30s.
So 30s Regular Plank Not a problem
30s Reverse Plank on my elbows That is the challenge but I do it for 30s
30s Right Side Plank Not a problem
30s Left Side Plank Not a problem
Yesterday I had problems with one of the elbows when doing the Side Plank but today both elbows were in pain 🙂