Kategoriarkiv: Kullamannen

Running Pain Free

Gym

After work before I headed to the gym I biked down to a bike store and tried out bike shoes for my Triathlon bike. Got some time about my Trainer and also discussed ISM saddle.

Now I have booked a Bikefit Thursday which means it will only be gym one time this week.

Got to the gym and the old treadmills were occupied.

Focus today was hips, triceps where I did Dips, biceps where I did dumbbells, back where I did torsorotation, shoulders, legs where I did lunges with a bar and squats with a bar and calves. Because there were no 7KG dumbbells I had to take 8KG so now I have increased the weight on biceps.

Then ended with core where I did rolling toe plank where I continued with 40, regular plank, boat with a 10KG weight, rolling wheel, plank with a 1KG ball where I did 38, 32 and 22.

For hips I did top leg, clam, donkey kick, fire hydrant and bridges.

It was so funny that during plank with a ball my Apple Watch thought that I should breath 🙂

Then foamrolled my calves and hips

Yoga

On my way to work this morning, I had actually got to work when all of a sudden my pedals just froze. They were not moving at all. Realized that my bike chain had moved all the way in and could not be removed. Got ”oily” and continued walking to where I park my bike, lucky me a colleague of mine, motor cyclist, got there at the same time, prior I just thought that maybe I could change the gears and maybe fool the chain to move and we solved it. Night mare again if I had to be forced to walk to Yoga again but I could bike home as well without any incidents.

Very windy today when I biked to the sports center.

Today it was focus on the hips.

Some really tough poses where I had to stay in the basic.

Tonite I had good balance doing the Tree pose where I could have both feet above the knees, usually have worse balance on my left foot because I broke the ankle some years ago.

I finally could lift myself from the Elephant pose on both sides, left had been the toughest.

Running Pain Free

Gym

I biked to the gym after work.

Had planned to run 2.5K on the treadmill but all the treadmills were occupied when I entered the gym so I decided to warmup with indoor rowing. Decided to increase the distance to 2K.

Distance: 2020 m, time: 10.16 min, 5.04 min/k

Focus tonite was hips, triceps where I did dips, biceps where I did dumbbell, legs where I did squat with a bar.

Ended with extra hip exercises: top leg, clam, donkey kick, bridges, fire hydrant, side kick and circle.

Calf exercises

Then I also did balance trainer counting to 90

For core I did rolling toe plank increased to 40, plank did 40, boat with 10kg weight, rolling wheel. Plank with a throwing ball where I did 35, 20, 35

Stretched and then it was time to bike home.

Gym

Decided to do indoor rowing as warmup, 2K. Felt a bit more breathless this time. Ended up with 2022m, time: 10.28 min

Focus tonite was back where I did chinups, torsorotation, rowing and chinups, shoulders, hips, legs where I did squat with a bar and a calf exercise

Being away on vacation for three weeks without being at the gym will get consequences. Have lost strength in my back when it comes to chinups and rowing.

Ended with core where I did rolling toe plank, have now increased from 30 to 40, plank where I tonite did 40, boat with a weight where I this week increased from 5kg to 10kg, rolling wheel and then of course plank with a ball where I did 35, 7 and 22

Hip tabata where I did squat to side, side lunge, wide squat, single leg crab, superman, lung to heel raise, donkey kick, plank leg raise

Balance board counting to 90.

Foamrolled my calves and then stretched.

Yoga

So nice to bike PowerYoga 2 tonite.

A lot of rotation exercises, good for my back.

The elephant did not work at all

Nice with the dove again.

9.80 Trail Run

Many changed decisions this week about my trail running today.

First I had planned to get up to Frostavallen and run a 18K run but then I changed mind yesterday. Decided than to run my city trail run which can be either 16K or 21K but when I woke up this morning and saw the grey sky and it was cold I decided that I would run a few laps on St Hans Hills. Was not sure if I would run 4 laps but maybe 3 laps.

I was not so motivated and it took some time before I finally started my run.

My pulse watch did not find my pulse belt and then not found the GPS but I started.

Felt that I had dressed too warm but I would be able to remove my jacket and just run in my wool long sleeve.

 

Felt pain in my knee early and had to walk a bit. Happened a few times before I got to St Hans Hills. The plan was to run up on all hills.

Saw some freesbee golfers and asked them if they had a competition. Would be good to know, then I would expect a freesbee flying around during my run. It was a club competition.

At one point I had to take off the jacket, got too warm. It was gooey and I had my regular running shoes.

At the beginning of the circle hill it was extra gooey so I took it very easy up that first hill and then I could run again, decided that I would run 2 laps and then I when I was running down a hill I just fell flat on my butt 🙂 At least I fell soft but I got very gooey and wet. It was time to head home 🙂

I could say I had a mud runn today 🙂

I was wondering what people thought when I passed them.

Even if my body was not really with my it was nice running again. Hope it will get warmer soon. The sun was out a few times during my run.

Next week it will be Frostavallen for sure.

Results

Weights

Running Pain Free

Gym

Tuesday I went to the gym after work.

Started with warmup on the treadmill. Ran 2.51K, time: 14.32 minutes. Before I have had a pace of 6 min/k but decided to increase the pace during the run. The first 1K I had a pace of 6 min/k (10), then I ran 500 meters with a pace of 5.27 min/k (11), then 500 meters with 6 min/k (10), 250 meters with 5.27 min/k (11) and the last 250 meters with a pace of 5 min/k (12).

Focus was then biceps, triceps, hips, lunges with a bar,  balances on a balance trainer for 90s, continued with this new exercise (balance, coordination, core) plank with a 1kg ball: manage to throw the ball 12,12 and 24, have started to get up the speed, did hip tabata which included plank leg raise, side lunge, squat to side, wide squat, single leg crab superman, donkey kick and lung to heel raise. Then I ended with core exercises: rolling toe plank, plank, boat with a 10kg weight, rolling wheel.

Gym

Thursday it was time again for the gym after work where there was no warmup.

Focus was back, shoulders, hips, did chinups, calves, torsorotation, squat with a bar, then it was 90s on balance board, top leg, donkey kick, clam, fire hydrant, circlem bridges, plank with a 1kg ball where I could throw 25, 30 and 21. Then it was rolling toe plank, plank, boat with 5kg ball, rolling wheel

Running Pain Free

Gym

Tonite it was time for the gym.

Started with warmup, 2.71K, 16.23K. So glad there is a fan on the treadmill. Stretched before and after.

Focus today was hips, triceps (dips), biceps (bicepscurl), lunges with a bar, core where I did rolling toe plank, regular plank, boat with weight, rolling wheel, plank with a ball (good for core, balance and coordination), today I could do 16 throws with a 1kg ball, hip tabata where I did plank leg raise, side lunge, squat to side, wide squat, single leg crab, superman, donkey kick, lung to heel raise, then I did half moon, balance trainer counting to 90

Also did calves exercises, foamrolled and stretched.

Massage

Wednesday morning I had 1 hour massage. It is moving forward. I have had a very stiff right calf on a larger area that has not wanted to loosen up but now it has started to get let go and get softer.  Massaged the right calf the longest and then the left calf.

The masseur also had time to massage my back thighs, hips, back and neck.

Earlier it has been only calves due to the right calf.

Gym

Thursday after work it was time for the gym again. Left a bit earlier and decided to have indoor rowing for warm up, distance 1516 m, time: 7.59 min

Focus today was back (sitting rowing, torsorotation, chinups), shoulders (shoulder press), hips, squats with a bar, core: plank with a 1kg ball where I succeeded with 7 throws, 13 throws and finally 22 throws and got up the speed, rolling toe plank, regular plank, boat with a ball, pilates (fold knife), rolling wheel, balance board, hip: top leg, donkey kicks, clam, fire hydrant, bridges with a bar, the circle, foamrolled my calves and hips and then ended with stretching.

Yoga

Last PowerYoga 2 before vacation.

When I was heading into the sports center the Yoga instructor came and I realized when I got to one of the Yoga classes this year that we have the same yoga bag and same color 🙂 We discussed the bag, great that it has a zipper the whole way, easy to get the yoga mat out.

One of my former judo friends showed up and she wondered about the bag.

Full class this Friday.

Today the focus was on the back thighs.

Some balance issues tonite but that also strengthens you.

We did the Bridge yoga pose which works for me, not ready for the full bridge pose but maybe one day.

Running Pain Free

Gym

Have the luxuary this Tuesday to work between 5 am-1 pm so I got to the gym during the day instead of evening

Since I was a bit sore in my right knee after the treadmill running this weekend I decided to row as warmup instead of running on the treadmill. Rowed 1024 m in 7.28 minutes.

Focused on biceps, triceps, hips, lunges with a bar.

Did hip tabata: Plank leg raise, side lunge, squat to side, wide squat, single leg crab, superman, donkey kick and lunge to heel raise.

Then I did the balance trainer counting to 90.

Did core: Rolling toe plank, plank, boat with weight, rolling wheel

Recently started a new core exercise where I stand in a plank and throwing a ball between my hands, first time I could throw the ball once and then fell.

Today I could throw 3 times. Looking forward to the time when I can throw the call back and forth several times

Did also calves exercises and stretched.

 

Gym

This Thursday I also worked between 5 am -1 pm.

Got to the gym during the day.

For warmup I ran on the treadmill, ran 2.52K in 15.12 minutes

Focused on legs, back, shoulder, calves, squats.

Did hips: top leg, clam, donkey kick, fire hydrant, the circle, bridges with a bar, this new exercise with doing a planka and throwing a ball, now I have 1kg ball, major improvement today with 7 throws, balance board counting to 90.

Did core: Rolling toe plank, plank, boat with a ball, rolling wheel

Stretched afterwards

 

Yoga

Very nice to get to PowerYoga 2 after a hectic tiring week, worked three days from 5 am to 1 pm.

Just to sit on my Yoga mat and breath in the beginning.

The focus tonite was balance.

New balance exercise was to put one foot on the other knee and bend down and basically sit down. I did not get that far but could touch my hands on the floor.

One challenge that I have is the Elephant pose, need to work on that position. Today it seems impossible to lift both legs and balance on my hands but maybe one day. And then the Crane pose. I have at least tried and to laugh at myself feels good when I have tried and have not succeeded gracefully and I am not alone. One second is enough but it would be nice to do these for a longer period. We’ll see.

 

Treadmill combo

This Saturday I felt that it would be too tight to head up to Frostavallen to run.

Birthday celebration this afternoon so I decided that I would run my city trail run but the plan was changed due to the bad weather.

It is not many times on a Saturday that is not summer that I run in the city and all of a sudden I felt that I needed to run intervals instead on the treadmill, what?

So I decided that I would head to my sports center and run on the treadmill, very interesting. I would have run around 17K, well to be honest I wanted to increase the distance this weekend but til now I have been running around 17K.

So I decided that I would end up with 16K, so the intervals would be around 8.3K which meant that I had to get 8 more k’s.

Decided to run a warmup of 5K before the intervals and then 3K afterwards.

No I do not like the treadmill very much, very boring but has its pros and cons.

#1

Started my 5K run with a pace of 6 min/k, was no sure if I would survive these 5K so I started to debate with myself, 4+4? But then I decided that I would do those 5K anyway, then it would be less at the end.

To not get too bored I tried to run without looking at the display til one song had ended that was played at the gym.

Started with stretching before I got on the treadmill.

Finally I ended iwth 5.02K, time: 30.15 minutes, had to stretch with the dove position because I got tired in my hips during these 5K and also felt something under my feet.

Took a break, removed the sweat from my face and drank some water and got ready for the intervals

#2

I did these intervals earlier last year when it was bad weather. These are very good intervals.

You are increasing the pace on each interval but is running shorter and shorter.

The last pace was 5 min/k, last time I felt that I know I can run faster which is the goal to run faster than this, last time I started with 6 min/k but did change it this time.

So off I went with warmup for 14 minutes.

I was just fine til between 35 and 36 min, felt awful so I decided not to run during the rest, instead I stood still and catched my breath.

Same thing happened between 38 and 39 min, stood still instead of running during the rest.

But I ran the pace I had decided during the intervals and kept the minutes. Felt it was a while since I did this last time. Need some improvement. Decided that the cooldown would end after 8.5K so I only had to run 2.5K after the intervals.

Distance: 8.51K, time: 50.11 min

While I was catching my breath someone tried to take the treadmill, if the treadmill has a water bottle, gym card, paper, pen and a backpack below the treadmill I believe it is not available, I told that person that 🙂

I had to stretch a bit, remove my socks to get the pain off.

#3

So finally it was time for 2.5K cooldown after the intervals. I was wondering what others in the gym thought with all my running on the treadmill.

Finally it was over, very tired in my calves. Very breathless but quite satisfied.

Distance: 2.51K, time: 15.13 min.

Running Pain Free

Gym

Today I had the luxuary to get off at 1 pm, started 5 am this morning.

Got down to the gym during the day.

As warmup I ran 3.01K, time: 18.09 min, stretched before and after.

Then the focus was biceps, triceps, hips, calves, lunges with a bar and core

Ended with foamrolling and stretching. For balance I used the balance trainer

Gym

What happened was that I beginning of November 2017 ran into a cold that lasted the rest of 2017, then I got pneumonia end of 2017 and beginning of 2018. Was away from the gym for several months and then this summer I twisted my shoulders during a run and have had issues with shoulder exercises.

Now I have started to increase the weight on some exercises and have gotten the strength back on my back and can lift more times, started with the same weight on the Chinups but have not been able to lift more than a few times, now I almost back and also have increased the weight on the shoulder exercise that I do.

As warmup I rowed 1520m, time: 7.28 min

Focus today was back, shoulders, hips, squats with a bar, core and calves.

Today I started with a new tough exercise, need to get more balance definately. Have good balance when it comes to my legs but standing in a plank and then throw a ball between my hands need practice and get more balance. It is going to be interesting what this will give me when I can do this properly.

Massage

Had 1 hour massage Friday morning, my right calf has started to loosen up. Still an issue, the left calf is norml stiff. Then I got my neck massaged, back and back thighs and hips. Not good to do this during the day, u get so groggy afterwards

Today I was asked if I wanted liniment on my calves and I said yes.

Yoga

Friday evening it was PowerYoga 2 and today it was focus on the back.

The Tree on the left side was not as good as the right side and that how it is sometimes. I am so glad I have found a great instructor who pushes us in a good way.

16.28K Trail Run

Part of me wanted to turn around and go back to my warm home when I started my walk down to the train station. It was cold and it was snowing a bit but my stronger me decided to get going.

Warmed me up inside before it was time to get on the second train. Hav ing a 20 minutes train ride is perfect for stretching. Important to have something to hold on to when the train is stopping at the different stations. Got to Höörs train station 10 minutes before the bus would leave and today no such luck that the bus was already there so I had to sit outside and try to warm up my legs. Today it was a big bus but only me on it.

when I got off the bus it was cold, snowing and I felt that it was ”gliding” snow and decided to cut the distance, was suppose to increase the distance today but decided to run the same route as last weekend but run to the right around the lake of Dagtorp to see how long it would be to take the red after I got back to Frostavallen.

Was cold in the beginning but it did not take long til I got warm. Goal for today was to continue running up all the way on all hills and also continue running after I had reached the top even if I was breathless. This is a mindset that I have to work on. Of course I will get breathless when I have run up on a hill but that doesn’t mean that I have to start walking. Worked.

A bit heavier snow today, more wet than last weekend. Not a lot of activity when it came to others.

When I was going to take the first picture and brought out my mobile phone it was ”black”, battery basically dead, was 100% charged when I left, this happens when it is colder outside. So I had to stop and charge the battery and voilá it got up to 87% immediately.

Nice feeling when I realize at certain parts that no one today have been treeking or running there before me. Nice to be the first one to put my  footprints on the snow.

Usually around the lake of Dagtorp I hear the hunters on a distance at this time of the year, today I heard dogs barking. Ran all the way on the first dirt road on the blue marker, one car passed me, probably a ”hunter” car.

Decided to run on the tough technical area with all the stones on the first blue marker area and did not fall or stumble this time.

Interesting that I always get a special feeling when I get to the part where the third fuel station is on Tjörnarparen –  the ultra race that I usually run in December. Today when I got to that hill part on the second dirt road I decided to run to the second M sign and I did it 🙂

Finally I got to Djuralid’s hill, today I had back gliding, nothing to hold on and back gliding but I got to the top, ran up on the short steep hill after this hill.

Passed a dog walker who asked me if I ran on the path and I said yes. She said it had been hunters there earlier but thought I would be fine, I have not seen any hunters there before and did not see any now.

Got on the red marker and did not miss to turn to the right before the jetty. So running on the red marker instead of continuing on the orange and then green did not increase the distance.

Results

Weight report

Running Pain Free

Gym

Because of all the walking I have done due to not having a bike right now I decided that I wouldn’t run on the treadmill as warmup at the gym.

So today it was biceps, triceps, lunges with a bar, calves, hip exercises, balance board for 90s and then core exercises. I have not done the rolling wheel for a while due to the knee I scraped Christmas Eve but tonite it was time to start doing it again.

I realized that this core exercise is a good one because the day after I was very sore, I felt it in my core muscles when I laughed and coughed 🙂

No foamrolling today but stretching afterwards

Today I have walked 19.8K

Gym

No treadmill tonite either due to all the walking.

so today it was back, shoulders, squats with a bar, hip exercises doing hip tabata, balance board, core exercises. The rolling wheel was not available so I did pilates ball instead which also is a good core exercise.

Today I have walked 20.2K

Yoga

So good to get the text message that my bike was ready so I got off work a bit earlier so I didn’t have to be so stressed and breathless when I got to the Yoga class.

Really like this PowerYoga 2 on Friday evenings.

Today it was focus on rotation and twist.

Good balance today but the ”Elephant” did not work and I could see my feet on one exercise.

My right knee did not hurt, there has definately been some progress. At one rotation exercise I felt pain on my back so I had to shift there.

So nice to be able to bike again.

Today I have walked 12.5K