The London trip has made my weight go up and down a lot this week. Great to be back with training again.
I have decided that working over time is not stopping me from exercising even if I am beat after extra hours, being at work earlier than normal. It will be soon over which is going to be great, want to have my normal life back again.
Gym early this week.
Treadmill was free so I ran 3K as warmup, stretched, felt a pain in my right knee in the beginning but it disappeared. Fan on.
Then it was time for biceps, triceps, legs, hips strengthening and stabilizing exercises. Noticed for the first time that when I was doing leg kick backwards and were getting down on my right knee I did not have any pain 🙂
Hip tabata and my mobile died during the tabata, forgot to charge it enough at work so had to count instead of going to 20 seconds on each exercises. Then I tried a new balance exercise using a Bosu ball balance trainer balancing for 90 s, doing the yoga position the tree and some other balance exercises, calf exercise and core.
The next day I felt that the ball balance trainer got my muscles sore. Will keep using it, have read that it will strengthen my inner core muscles which runners need.
Gym
Warm up was rowing 1500 m, faster then last week.
Then it was back, shoulders, legs, hips strengthening and stabilizing exercises and core, balance board, calf exercises
Yoga
PowerYoga 2
Got to the class, everyone was sitting on the yoga mat but no instructor. Have started to like this yoga instructor that have this class on Fridays. All of a sudden a girl moves fast forward and tells us that it will be a Yoga class, she find out very sudden after her YinYoga class that she would be the instructor for this Yoga class, she informed us that she had not done this in a while. Ok this would be interesting. It was a bit different Yoga class but focusing a lot on legs and back. Good for me as a runner. To have to step in with such a short notice she did a good job.
Yesterday the consulting company that I am part of went to London to spend the weekend here.
Of course I had to get out for a run this morning.
This was my earliest run so far, started 6.12 am, shows 7.12 down below, have not changed my pulse watch to the right time zone.
Some drizzle.
Good to bring my mobile in case I would be lost, have put the hotel’s address as one of my favorites. When I am in a new city and there is no trail to follow I keep more attention to where I am. Got out on a street next to the street where the hotel is and kept me there, took a detour into a park and turned around. Decided to turn back at 6.30 to be out 30 min and hoped that it would be 5K.
Find my way back but had 2 minutes left to have run 30 minutes so I continued to run up the street and turned to the right and back, got down on two streets but dead end so I had to turn back.
Stretched before and after my run, felt something in my right knee in the beginning but it disappeared.
I am glad I went out, now it is time to do London.
I am going to London with the my consulting company leaving Thursday getting back Sunday.
So only pain free activity this week was massage 30 minutes.
Once again my calves were stiff all the way up to my hollow of the knee.
Thinking more and more that not only poor stretching, not enough gym and yoga. Stiff calves might also be a reason why I have had issues with my right knee.
Thinking about having 60 minutes massage every time now to loosen up my calves.
Will run at least one time in London during my stay there.
The original plan was to head up to Frostavallen but after 10h overtime I needed sleep and decided earlier this week that I would run my city trail run instead.
When I woke up in the morning and threw garbage it was rainy, foggy and chilly.
I decided to wait and see if the weather got better. The weather continued to be foggy, rainy. I decided to head to the gym and run on the treadmill, doing intervals.
I biked to the gym and at the gym I started to stretch.
Put the security string on and fan on as well.
Started with a 14 min warmup 6.40 min/k (9.0) pace and then after 7 minutes I increased the speed to 9.5 then it was time for the interval part
6 min 6.00 min/k (10)
1 min rest 6.18 min/k
5 min 5.53 min/k (10.2)
1 min rest 6.00 min/k (10)
4 min 5.46 min/k (10.4)
1 min rest 6.00 min/k (10)
3 min 5.39 min/k (10.6)
1 min rest 6.00 min/k (10)
2 min 5.33 min/k (10.8)
1 min rest 6.00 min/k (10)
1 min 5.26 min/k first and then changed to 5 min/k (11-12)
1 min rest 6.00 min/k (10)
Then 9 minutes cool down where I slowly ran slower and slower.
What happened during cooldown I accidentally draw out the security string and the treadmill stopped so I had to start all over 🙂
Distance: 8.33K, time: 50.32 min, average heart rate: 156, average pace: 6.04 min/k, max pace: 4.18 min/k, VO2 Max: 32 ml/kg/min
This week I am working overtime so I got to the gym 1.5h later than usual. The original plan was to run on the treadmill but all of them were occupied. That what happens when u get to the gym late.
Tuesday I focused on triceps, biceps, time again to exercise my calves, lunges with a bar, hip stability and hip strengthening exercises, hip tabata. Core where the rolling wheel did not happen but this is what is good when I am at the gym twice a week. I did four of those five core exercises and will do them Friday again. Then calves exercises.
No foamrolling but stretching
PowerYoga 2
Wednesday was Yoga. I found a Yoga instructor who have challenged us later with some pretty advanced exercises. I was able to do them even if they were tough. I was able to do the turtle, with my left foot I could put it above my knee but not with my right, less balance with my left foot, very likely due to a foot ankle injury some years ago.
So glad that I am back with Yoga.
Gym
The plan was to get to the gym Friday.
I was ordered to work overtime 8h this week and from the beginning I would leave work at 16.00 (4 pm) but wanted to finish one thing that at the end failed. I got a bit later that I had planned so part of me wanted to head home instead but lucky me my stronger me said you are going to be at the gym twice this week because next week won’t be a good training week.
So I biked to the gym, decided to skip core and less back exercises.
Was suppose to run on the treadmill but decided to row 1K instead, took 4:53 minutes
Then I continued with back, shoulders, legs and hips, stretching.
The plan was to run 3K on the treadmill but I got to the gym a bit later than I usually do and the treadmill was crowded, decided to see if the treadmills would be free later.
Continued with the weight training: hips, triceps, biceps, legs (lunges with bar for instance), core: plank with toe rolling, plank, boat with weight, pilates), hip tabata.
Finished with stretching.
Realized when I was on my out from the gym area that my locket key was gone, that is how it is going when you are taking off your shoes where you have your locker key. Tried to find it. Had to go to the reception and admit my mistake, got help to get into my locker and I had to show an id ( appreciated that a lot: getting into my locker but also that they asked for id). Bought a new lock on my way out.
Massage
This week it was time for 30 minutes massage before work.
Still is a bit stiff in my neck and felt that massage my calves and neck first hand.
The masseur said that she could have massaged my calves for 1h. They were stiff close to the knee so maybe that can be a reason why I have a knee issue. I was stiff on the inside of the calves.
I might go over to 1h massage.
The masseur suggested squats two times a day.
Gym
Today I could start running 2.5K on the treadmill before I continued with the strength training. No issue with the knee during the run. I stretched before and after the run.
Today it was back, shoulder, tried 3 kg, something happened during one of my trail runs and have not been able to do any shoulder exercises but started light today and was able. Then it was squat with a bar and hip stabilizing exercises.
Finished with core, hip strengthening, foamrolling and stretching.
When I started my hip exercises I realized that I did not have my gym card on me, realized in that instant that when I ran on the treadmill that I put the card at the front at the treadmill. Went down there quickly, a guy with head phones was running on the treadmill, try to get in contact with him but he ignored me. So I waited til he had stepped off the treadmill. The card was not there. Asked the gym instructor if someone has given him a lost card but he hadn’t, the guy who I thought did not hear what I was saying came to me and asked me if I had found the card????? No and he thought that the instructor got it.
Went to the reception but they hadn’t either so we went back to the gym to check and we then met the gym instructor who had find the card:-) Not been my days at the gym this week. Hope this won’t happen again.
PowerYoga 2
Decided to go to a Yoga class to start the weekend. I think it is the second time I have been at the Yoga class, the Yoga instructor makes us do some very challenges Yoga positions.
A lot of Dog, plank, warrior but then this Friday it was time for some new challenging Yoga positions that I didn’t manage all the way but one I could actually manage. I have something to work on.
Good hip stretching tonite, dove again which I like a lot. I am so glad that I am back with Yoga again. Hope that this will do wonders.
Tomorrow I will found out if I see some progress with my knee when I am back with my trail running at one of favorite trail places around my neighborhood.
After had talked with Rich who is a life coach and I talked with him about what has been going on since 2016 he said those magic words. You know where this is heading. Realized a few things.
Stopped doing Yoga
Gone from going to the gy twice a week to once a week.
He suggested massage every other week so this is the second week after Kullamannen. The first week I did two Yoga classes and 60 minutes massage.
This week it was time to run which I did Thursday, was suppose to be 10K but due to rain I cut the distance to 7.5K. Then it would be two times at the gym and then one Yoga class.
Gym
Did the short program with biceps, triceps, legs and core.
Tried a new hip exercise called hip tabata, 4 min
Plank leg raise
Squat to side
Side lunge
Single leg crab
Wide squat
Superman
Lung to heel raise
Did all the core exercises
The day after I felt that tired in my core muscles
Foamrolled and stretched.
Gym
Second day at the gym I started with 2.5K run on the treadmill with a 6 min/k pace.
Then it was focus on back, cannot due any shoulders yet, did something on a trail run earlier this year. Legs and core again.
So now when I am doing gym twice a week I could do all my back exercises.
Realized that some exercises on the hip tabata were not accurate so I redid them. Did some of my regular hip exercises, most of my core exercises. No foamrolling but stretching. Forgot to stretch before the treadmill but did not run into any issues.
YinYoga
Ended the week with YinYoga.
Interesting to hear the Yoga instructor saying that YinYoga was not about stretching. You are sitting in a Yoga position for 5-6 minutes, for me it is strething also.
Today I did Yoga positions for hips, back and arms.
Feeling this week is that I have been doing hips twice, core twice and it feels which means that I am going in the right direction. Hopefully I will be able to run pain free. Next week it is time to get back on the trail. It is going to be interesting to see if it will be different or not.
This is the second week after the race ”Double Death” (=Dubbeldöden), part of Kullamannen, November 3rd.
I decided to take one rest week the first week after, took two Yoga classes and had 60 minutes massage.
This week is was time to start running again, the original plan was to run 10K.
Had to run some errands after work but when I got back home I put on my running clothes and decided to use the headlight that I bought last year to use on the race Double Death, incredible headlight where u see way ahead of u and to the sides. There is one dark dirt road and then when I turn to the left on the asphalt there is no lights there either.
Felt that I had a good pace from the beginning, decided that I wouldn’t look at the watch, just let my legs decide what pace they wanted and go for it.
Stretched before I headed out, felt a bit in my right knee when I started the run but it disappeared. Some cars passed me when I was on the dirt road but felt that they saw me early.
When I had run more than half the route it started to rain and I decided to cut the distance, I have not have had a cold yet and not plan to have it either.
At the end I also felt a bit in my right knee but was not forced to stop. I get the feeling it is going in the right direction with Yoga now and massage twice.
This week I will go back to the gym twice a week instead of one and will see if that will do wonders.
Results
The cadence was 180 today, long time ago I saw that 🙂 I ran the whole route without stopping.
Weight report
– 0.35 kg from yesterday. I will keep up the good work, will be better when I get back on those trail runs.
This was the first rest week after the race Double Death Nov 3rd.
Decided to do the same as if I would have finished an ultra race. Which means 2 Yoga classes and massage.
Started the week with YinYoga, great Yoga when you are stiff. You sit longer in each position, 4-5 minutes. Never know in advance what the Yoga positions will be but it was concentrated on the hips and gluteus. This time I also used yoga bolsters when it felt too tough. I avoided these tough bending positions. Was not ready for those yet.
60 minutes massage was well invested money. Felt that I needed 60 minutes. The masseur started with my back, felt that my lower back was tired after the race, neck, thighs both back and front, calves and finished with my neck. A couple of weeks ago I got pain in my neck, have not fallen during training, sleeping with open window. That neck massage helped a lot. Did not feel anything in the evening afterwards or the morning after, felt pain again in the afternoon. It has been a bit better this week even if the pain is not gone completely. Will be more neck massage especially til summer due to a new challenge I have decided to do this summer.
Ended with PowerYoga 2. Since I did not finish the last lap I felt that I did not need two YinYoga classes, PowerYoga would be just fine. Had some yoga positions where all participants balance got challenged. Could not go all in when it came to some yoga positions. Was still stiff.
Finally this weekend came when it would be time for Kullamannen, Double Death.
This is the second year that we have headed up on Friday, the day before the race.
I thought it would be better to not have to take the car on Saturday, instead head up on Friday, check in to a hotel, pack up the equipment I would need on Saturday, eat a nice dinner, get to bed early, eat breakfast and get ready for the race, also nice to have someone with me, who are close to me, who would cheer me on during the day. Very appreciated.
This year they moved the start a bit further up because they would renovate the harbour in Mölle so we switched hotel to Grand Hotel, or actually not the main hotel but one of Grand Hotel’s other hotels.
The number bibs got to me before the race so I didn’t have to get it Friday or Saturday. We booked dinner at Grand Hotel, I realized when I got to the hotel that my gloves were at home and hoped that I would be able to buy new ones. They have runner stores who sell things during these race days and lucky me I could buy a pair.
When we walked down to dinner the first 100 miles runner passed the hotel where the loop was so I cheered him on.
It was raining during the evening and I hoped that it wouldn’t be this type of weather Saturday. Kept my fingers crossed.
The dinner was yummy.
Then it was time to head back to the hotel and put the running clothes on the couch, mix the sports drink and charge the batteries for the headlight and also the extra battery for the mobile phone and then sleep.
Woke up the next morning and when we walked to breakfast there were 100 miles runners who passed the loop so I cheered them on.
Nice to see that the sun was out, it looked like it would be a great race day.
Had breakfast with a very nice view. Was nice to sit there and eat breakfast and then breathe for a moment.
I asked the information where the start would be because it was not really clear but now I knew.
When I was heading out from the hotel Camilla P showed up, she would do the Black Course. I wished her luck. While I was waiting for Wille to move the car closer to the hotel, Roger L showed up. He started running the 100 miles but had to throw in the towel. Nice to catch up with him.
I got ready, put on the clothes I would wear and checked that I had everything in my ultra backpack, filled the soft flasks with soft drink and the bladder with water. Stretched.
Got a ride down to Hotel Kullaberg and then Wille would park the car somewhere and hopefully get to the start before the race started. I was walking around the start and saw some familiar runners and talked with them and then Wille showed up
It started to get closer to the start so I I left Wille and got to the start
I would start in the first group and was waiting to get into the corral and also wait for the horse and the pompous music just before the start.
I had said that I would have a great day, no knee issue and I would get out on the second lap and finish this year.
Finally the race began, I realized that I had a good pace from the beginning and was suprised at the narrow part in the beginning that it was hardly any clogging. Here people stop and walk even if it is not even hilly, you can run there and do not need to stop.
It did not take long til the gloves, hat and runner jacket went off, when u get into the nature reserve it gets hilly straight away and u get very warm.
It was a new route this year because the Nimis part had turned into a no-go zone. I tested the new route in October and liked it a lot. It would be off road instead of the Nimis part. It would be interesting how we runners would handle all the narrow parts of the race. I let the faster runners pass me, stood to the side. I am not sure I will do different next year, some runners informed me that they would pass me and then I either stepped aside or kept running since they could pass on one side.
The weather was perfect, the sun was out, it was not too warm or not too cold and not too gooey. Some colleagues from work passed me and said hi and we cheered each other on.
I realized that I still was doing good. I wanted to run the first lap around 3 h and 30 minutes and realized somewhere during the first lap that that would be possible 🙂 So I was hopeful, stopped to walk from time to time because of some challenging hills, need to work on running up those hills next year but the knee did not give me any issues
When I was on my way to the light house, I passed a kid, kids are so spontaneous, how slow she is running, I turned around and said Yes I do. Compared to the runners around me I ran slower but it was ok, the pace was not that bad.
New this year was the rope down the stone part after the light house, that is one of the tricky places where you have a big stone but cannot just climb down, you need to move down trying to find something to grap with your hands and now you could use a rope, went so much faster. Was still hopeful but when it was 3K left the knee started to complain, bummer! Let Wille know that I had to see what would happen with the knee, I might throw in the towel. I hoped that the issue would go away but that did not happen
When I got to the beach where it was a lot of stones, my feet were not happy. Then I heard it was only 600 m left.
Interesting feeling hearing people cheering me on, also Wille who sat on that last part before the loop. and know that I wouldn’t continue. Showed the official who kept track of us runners, he wanted me to get out on the loop but I signed that I was throwing in the towel.
Even if it did not go my way, I had a great first lap, 3 h and 38 minutes. Now I have to fix my knee issue.
The goal now is to run pain free, the journey has already started with going back to the gym twice a week, Yoga once a week, massage every other week, the calves have been stiff and might be one thing that cause the knee issue or hips
I will be back next year, be able to run pain free and run through the finish line.
