Kategoriarkiv: Runningpainfree

#week 17

Rehab exercises that I will do every day this week:

  1. Squat from a chair 3×10
  2. Gliding backwards lunges 3×10
  3. Gliding bridges on one leg 3×10

Monday

This morning it was time to get to the gym for the first time this year. Cough is finally gone.

Very obvious that I had not been there in a while. Chinups could I only do 1 time barely 🙂

Last time they were adding two extra rooms and now those have been finished so machines had been moved around but good to be back.

Rehab exercises were done before I left the gym.

In the evening it was time for brutal intervals 4×4 min with 2 minutes rest.

Tuesday

This morning it was time for my first swim this year, since it had been for a while I had decided to swim for 30 min. I had been missed 🙂

When I had my cool down I could not understand why my bathing suit was so loose on the shoulders.

When I got back to the locker room I realized that I had forgotten to take of my linnen. One other swimmer thought that I might have been cold 🙂

Wednesday

Swim for 30 minutes before work, speed was improved and no linnen over the bathing suit.

After work it was time for 7×2 min hilly intervals, had reduced the rest to 2 min which was perfect, got back to the starting point and then in a short moment it was time for the next interval.

Was sore in my butt and calves but now I have caught up with the training program preparing for Hoka Torekov-Båstad and while only do intervals once a week, think that my feet and legs will be more happy.

Afterwards I foamrolled both my calved and feet

Thursday

Feet and calves were not so tired this morning.

Gym before work but forgot my towel so I could only do rehab squat from a chair.

And then after work I did gliding backwards lunges.

Friday

This morning it was time for my first PowerYoga 2 this year now when my cough is gone.

Felt also that I had not done Yoga in a while. Tough with balance and standing in certain poses felt tough that normally do not feel tough. Need to be there Friday mornings from now on.

Saturday

I drove to Frostavallen earlier to get a head of the Tjörnarparen runners, Tjörnarparen is a race with the following distances: 50K, 100K, 50 miles and 100 miles. They started at 9 am 17K from where I was and I started from Frostavallen about the same time. From time to time I looked back so I could step a side if I would see runners coming.

The goo was frozen, was not so pleasant for my left foot who is a bit upset after the intensive interval training lately but next week it will be more normal training with intervals once a week.

It was still pools of water that I had to deal with with ice on the top.

The sun was out which was really nice.

After 1h 17 min when I was running back on white I saw three runners running the 50K distance and then the high light of the day was that Kilian Jornet passed me in a high speed, I cheered him on 🙂 It is true he ran Tjörnarparen 100 miles.

It was heavy running, I felt it in my calves after two interval trainings. I decided to increase the distance a bit. I had a great day in the forest and my knee feels better and better and now I have started to run more on some of the dirt roads, that is my goal March 26th when I will run Hoka Toreko-Båstad, run more on the dirt roads but still avoid the asphalt.

Sunday

Rest day which I have spent watching the Olympics

Weight journey

Still have a long way to go but it is going down now when I am back with training.

#week 16

Rehab exercises that I will do everyday this week

  1. Squats from a chair 3×10
  2. Gliding lunges backwards 3×10
  3. Gliding bridges with one leg 3×10

Monday

Today I decided to do Physical training with my own body at home

Squats

Toe lift

Kick backwards

Shoulder exercise

Lunges with squat

Balance exercise

Push ups

Superman

Situps

Regular plank

The Custom Workout on Runkeeper was once in a while even if it said that the exercise lasted for 1 min, it went over to rest immediately, it could be a bug. I am going to see if no repets will work better next time.

Tuesday

This morning I realized that it has been snowing during the nite but suspected that it would be gone tonite. I hoped that the temperature wouldn’t drop so it would be freeze. Glad that it didn’t.

Preparation for Hoka Torekov-Båstad continues and after work it was interval training 1-2-3-3-2-1.

Part of me wanted to skip training when it was raining but the stronger me won. Walk to the bog and then warm up for 5 minutes and then it was time for the intervals.

Rain, windy and upwind 🙂

Tired legs.

Had to use Runkeeper from my watch to start the custom workout, my apple watch hang. I had turned off the stats information yesterday but realized that there was not talk at all.

Wednesday

I am part of a challenge this month called ”Run til u fall of the Edge – February Challenge” where I have to run/walk February 1st 1K, February 2nd 2K etc and no buffering, I know I won’t make it til end of February but it is interesting how far I will make it, usually mid of the month so today it is no training day but I went out for a 1h walk after work.

Thursday

After work it was time for hilly intervals, 6×2 min, now I had reduced the rest to 3 min.

Realized when I got up to the hills where I am doing my hilly training that it was very wet, it had been raining during the week, and gooey.

Still heavy running up the hills but the more I do this the better it will feel and also when I have lost some weight it also will feel lighter.

Friday

After work it was time once more to do body weigh trainin at home, next week I will be back at the gym now when the cough is gone finally

But tonite it was

Squats

Toe lift

Kick backwards

Shoulder exercise

Lunges with squat

Balance exercise

Push ups

Superman

Situps

Regular plank

Saturday

Decided to not increase the distance since I am still heavy and have been struggling a bit with more walking on the flat parts.

Had decided to try to run more and maybe manage to run up on some hills.

It was wet and gooey but just ran through the water ponds and goo. So nice to be able to drive to Frostavallen and have dry clothes to change to after the trail run.

I passed a very interesting animal that I do not see on my routes except enclosed.

I did not have to walk on the flat parts and I also managed to run up on 3.5 hills that I have had to walk up on now that I have gained weight so it felt great.

I also could run on the side of a dirt road where I walk onwhen I am on my way back.

Good to be 10 minutes faster than last Saturday.

Sunday

Since I am part of a challenge I needed to walk/run 6K and Sunday is a really rest day when I am doing a lot. So in the afternoon I went out for a walk. Needed to get to the grocery store to buy cream for the pie that we would have for dinner and then throw garbage I managed to get over 6K

#week 15

Rehab exercises that I will do every day this week

1.Squats from a chair 3×10

2. Lunges backwards 3×10

3. Gliding bridges with one leg 3×10

Monday

Tonite after work it was time for interval training.

I am getting ready for Torekov Båstad race, 21.4K which is March 26th and they have a training program where I plan to do the interval.

So it was 10×1 min intervals with 1 min rest between where after 5×1 it was 3 min rest. When Suunto decided to get rid of Movescount and continue with the Suunto app it has not been possible to create workouts but some weeks ago I found out that I could create custom workouts in Runkeeper. The plan was to try this out tonite but I could not find the custom workouts in the dark and froze without gloves so I just had to start a regular run and keep track of the minutes, during the first 5×1 min intervals somewhere I got lost in the minutes so I had 2 min rest between the fives instead of 3 min.

Distance: 3.81K

Tuesday

The plan was to head out on a 5K run but my knee is a bit sore, not the whole time and less than last year so I decided to head out on 1 hour walk in the dark so I can test hilly intervals on Thursday.

Wednesday

The original plan was to get to the pool and have swim training but I was still coughing last night and then I am staying out of indoor training activities so after work I decided to head out on a 1 hour walk in the dark.

Thursday

After work it was time for my first hilly intervals this year.

6×2 min hilly intervals and decided when I created the Custom Workout on Runkeeper that it would be 4 min rest between.

The first interval I got further than I thought I would get, second interval I got tired legs early and did get as far as I thought I would get when I started the intervals. At the end I got longer than the second time.

Felt that I have not done hilly intervals in a while, I did not do any intervals due to my knee last year so it feels nice to be able to do them now but Pulse based has to wait because that is on asphalt.Even if it was windy it was not too bad.

The rest was too long so next time I will have 3 min rest and see if that works better.

Distance: 2.80K

Saturday

This morning it was time to head out on my trail run, it was time to increase the distance.

When I woke up it was raining, you never know if the weather would change when I got to Frostavallen but no such thing.

Just to put on the clothes for the weather and head out. Goo and wet was back 🙂

Since I have gained weight due to five weeks lack of exercising it took a bit longer, some hills that I usually run up on I had to walk up on, my legs just stopped but I also ran up some hills that I actually thought that I would have to walk up on.

Some walk on some flat parts where I got a bit too breathless. Knee got a bit upset but I did not have to cut the distance.

So glad that I can borrow a car so I can change to warmer clothes, dry socks before I drove back home.

Since I have started to exercise more this week the weight was not so depressing this morning

Weight Journey

-0.7kg this year so far


#week 14

Thought that I would get rid of the cough this weekend but no such luck so I continue with my rehab exercises while waiting to get ready for exercising again which I am planning will happen this week.

Rehab exercises that I am doing this week every day

1. Squats from a chair 3×10

2. Lunges backwards 3×10

3. Gliding bridges with both legs 1×10 and one leg 2×10

January 19th I started doing Glididing bridges 3×10 with one leg

The plan is get back with my trail running and then starting doing different types of intervals, still avoiding running on asphalt and hard dirt roads. And after the rehab exercises will have a knee that won’t protest too loudly

Saturday

Finally I could head out on my first run this year after several weeks of cold. Decided to run the green marker to not push it too hard.

Knee have been resting and I have done 2 weeks rehab exercises.

Cold but I had such a great run, knee was happy. Have gained weight but I could still run up all the hills except one that I normally run up on. Some walking on some flat parts where I got a bit breathless and needed to catch my breath.

Ran a bit more on the dirt roads to test my knee but it did not complain. It is definately going in the right direction

Distance: 9.52K, time: 1:29’37 h, pace: 9’24/K

Sunday


I have promised myself to be open with my weight. This is really depressing but after several weeks of cold it is expected. I have a goal to get under 60kg and get back to 54kg but then the ocerstrained meniscus made me gain weight last year even if I exercised reguarly. These colds did not make it better.

But now it is time to get back with training so I also can come back as a ultrarunner.

#week 13

Since Dec 12th last year I have dealt with two colds so training has been put on hold.

But the cough is decreasing every day.

Last week I started with my rehab exercises again to get ready for the trail running when I am ready.

3 days rehab last week where I used both feet during the Gliding bridge exercise.

This week

Rehab exercises that I am doing this week every day

1. Squats from a chair 3×10

2. Lunges backwards 3×10

3. Gliding bridges with both legs 2×10 and one leg 1×10

Saturday Jan 15 and Sunday 16th I did Gliding bridges with both legs 1×10 and one leg 2×10

#week 12

Rehab exercises that I will do this week

1. Squats from a chair

2. Lunges backwards

3. Gliding bridges with one leg

Monday

Gym before work where the focus was on biceps, triceps, back, legs, hips, calves.

Rehab exercises were done.

Tuesday

Swimming before work and it was no so crowded. Not crowded which works for me. Tuesday morning is a much better morning than Wednesday when it can be calm or some disorder.

Distance: 2325 m, pace: 2’28 /100m, time: 57’46.6 min

Was suppose to do a short hilly run but didn’t like the weather so I decided to skip the running.

Forgot to do my rehab exercises.

Wednesday

Swimming before work where I challenged myself with some new exercises that were good but slowed me down a bit. Also some disorder at the end when another swimmer got into the fast lanes and were all over the place.

Distance: 2075 m, pace: 2’40 /100m, time: 55’43.4 min

Totally forgot to do my rehab exercises so I just have to do them later this week.

Thursday

Drove to the gym early where the focus was on shoulders, legs, back, hip, calves and then some exercises for my swimming.

On Flyes there were no 6kg weights so I tested 7kg and that worked so I guess I will continue with that weight from now on.

Rehab exercises were also done.

Was suppose to run after work but needed to get my new passport and chose to rest my knee a bit longer

Friday

Started the morning with PowerYoga 2 where the focus was on rotation.

We were challenged with the pose the dog and twist around with our legs but I made it.

Rehab exercises after work just needed to be done.

Saturday

Finally it was time for the first run after Kullamannen, took some time off from running to rest my knee. This morning I also tested my new Altra Lone Peak 5.

When I drove to Frostavallen it started to rain, hoped it would stop before I arrived to the parking lot but no such luck, on the other hand runners should be able to handle all type of weather. So I just had to get out and do it, some drizzle but it did not bother me too much.

Definately the wettest and gooey run this Fall so far. Had planned to increase the distance but my knee protested a bit at the end so I hope I can do it next Saturday.

Still avoiding running on hard dirt roads and asphalt.

Heavy running so I could not run up on all hills.

But so nice to be back in the forest and enjoy the nature.

Distance: 15.30K, pace: 9’38/ km,time: 2:27’28 h

Foot exercises and foamrolling of feet and rehab exercises when I got back home.

#week 6

Rehab exercises this week that I do every day

1. Squat from a chair

2. Gliding bridges with both legs

3. Gliding bridges with one leg

4. Lunges backwards

Monday

Before work I was at the gym, focus on triceps, biceps, back, legs, hips and core. Skipped the foamrolling

Did the rehab exercises with one of no 2 and two on no 3. Since I did only squat from a bench Saturday and no rehab exercises yesterday I did one extra squat from a bench at the gym.

Then after work I went out for a walk to get to the grocery store to get my 10000 steps. Then after dinner I did lunges backwards and gliding bridges one of no 2 and two of no 3 to make up for not doing any rehab yesterday.

Tuesday

Before work it was time for swim training, focus on speed. Tuesday is a good swim training day because it is most of the time not crowded.

Distance: 2100 m, pace: 2’35 /100 m

After work it was time to bike on the trainer. The plan was 40K but suddenly I fell with the bike and trainer to the side, got a bit bruised but not more than that. I am fine. Now I have to fix my trainer, one leg needs to be adjusted.

Distance: 34.52 K, speed: 26,4 km/h

Wednesday

Love these swim trainings before work if it is not too crowded. Wednesday mornings varies. Last week we had to deal with the disorder guys.  They showed up this morning but now they kept themselves on the slow lanes.

Worked on form

Was not sure how it would go after the fall with the bike and trainer Tuesday evening but I still could have a good pace during zone 4.

Distance: 2100 m, pace: 2’38 /100 m

Thursday

Was at the gym early this morning where focus was on shoulders, leg, back, hip and core.

Realized when I got there that I have forgotten the towel, lucky me I had my sports jacket that could be used as a towel 🙂

Was not sure about the rehab exercises but it worked with the sports jacket.

Went out for a walk after work to get my 10000 steps.

Then since I only did one of the rehab exercises Saturday I needed to do the rest after dinner. So it was lunges backwards and one no 2 and two no 3.

Friday

Before work it was time for PowerYoga 2. Slept bad during the night but it was still worth it getting early in the morning and have Yoga.

Saturday

I signed up for the race Hoka Torekov-Båstad, a 22K running race (trail run race), it was suppose to happen March 26th but due to the pandemic it was moved to Oct 9th. My physiotherapist did not want me to run it but I said that I wouldn’t fullfill the race if my knee would start to protest.

Of course I wanted to run through the finish line but was not sure that I would, the goal was to be able to run longer than 10K. The race started with asphalt, not suppose to run on asphalt but decided to run on it, it was just a short part and I could also run on some grass and than we got out on Skåneleden which is a hiking trail in the south of Sweden, near Hovs Hallar it was stoney and hilly that demanded walking on the stone part and then climb down and up.

Gooey and technical difficult on some parts of the route. Walked on asphalt and dirt roads. At 9K I did not have any sore knee, thougth that I would have to throw in the towel at 15.5 but the knee was just a bit sore so I continued and I actually finished the race which felt so good.

Distance: 22K, time: 3:20:56 h

Gym

It is a really weird time now with covid-19.

In Sweden we are allowed to be outside but we have to have social distance, wash our hands a lot and stay home when we are sick.

At the sports center where I spend time in the gym, do Yoga and have massage they have reduced the amount of people attending so we can keep the distance.

I have cancelled the massage twice since I felt that I was catching a cold. Has happened with Yoga too.

I have been at the gym and have tried to keep a social distance, wipe off the machines etc before I start using them and wipe off them afterwards.

At the gym even if we know we have to keep the distance there are still a few who either do not understand what can happen if I do not have a distance of 1.5 m from a person or think that they are undeadily, I do not know but I have not done certain exercises since at one part of the gym it is too many people but my body cannot be destroyed either.

So how can I get to the gym, having social distance and be able to do all my exercises I need. I realized there is only one thing to do. Get early to the gym.

Nowadays the gym is open 24h.

So it was time to give it a try, the alarm went off 5 am and I biked to the gym and was there 5.40 this morning.

Not a lot of people, less than it usually is at that time, tried this last year when I prepared for my first HIM.

Started with my hip exercise on the top floor, we were only 2 people there.

Got down to the bottom floor where I did my triceps exercise – dips, were not a lot of people there either.

In the area where I have not been lately due to too many people we were only 4 now, big space and I could do my lunges and biceps – dumbbell

Then it was time again to get back on the top floor and end with core: rolling toe plank and regular plank.

Hip: top leg, fire hydrant, side kick

Shoulders: 1kg handlebar forward and back, good exercise for a swimmer

Foamrolled my calves and then stretched.

So if u are allowed to get outside a good tip is to get up earlier. It is worth it even if it is going to be some earlier mornings.

If u do not want to be inside, there are outdoor gyms u might visit.

Some of my friends who are afraid to be at the gym has invested in equipment at home.

When I biked back home the city had started to wake up. Passed the outside of the hospital area and saw people walking towards the hospital. They are doing an incredible job.

I am working from home since beginning of April since they think our peak in the south of Sweden will come in May.

Felt it would be a good day with gym since I am very tired in my front thighs after the trail run this weekend and needed to rest them before I do intervals tomorrow.

 

Pulse Based Interval Training

Tonite it was time again for pulse based intervals which I have not done in a while.

It was with mixed feelings that I headed out. Last year when I did these my pulse rushed to 200 on the third and fourth interval even if I did not go on max. It also took a long time to get back to a normal level even if I was walking to try to the pulse down.

Started with 2K warm up.

First interval, 2K, went as expected. It takes a while til I get up to 157 which is some heart beats under my threshold pulse which is 160.

Rest, 2 min jogging.

Time for the second interval where it took a shorter time to get up to 157. On the uphill I watched my pulse closely so I did not go above 160, have a tendency to do that but was fine.

Rest, 2 min jogging. Tried to really run slower so I had come down to a more normal pulse

Time for the third interval where I hoped that my pulse would not rush. To my big relief this interval was as the second basically. Did not rush.

Rest, 2 min jogging.

Finally the last interval where I also hoped that the pulse would not rush but it was as the second interval.

Then it was 1K cool down.

Maybe my lungs were not ready to do intervals after my pneumonia, needed  more time.

Will definately do more of these.

Preparation HIM

Monday

Last week was a recovery week so I hoped for fresh legs tonite.

Started with light gears

Q – 75 min Threshold

Warm up: 11.5 min

Technique:
45s Zone 2
45s HIgh cadence
45s High cadence
45s normal

Main set:
13 min Zone 4/5
3 min Zone 2

13 min Zone 4/5
3 min Zone 2

13 min Zone 4/5
3 min Zone 2

Cool down: 11 min Zone 2

Continued biking while I saved the first session.

Started with light gears on warm up and technique and then then changed to heavier gears on the first part of the main set, then changed to light gears and then changed to heavy gears on the last three parts

Q – 105 min Endurance

Warm up: 12 min

Technique:
5 min Zone 3

Main set:
10 min zone 2
1 min high cadence approx 110
5 min zone 2
1 min low cadence/high gear

10 min zone 2
1 min high cadence approx 110
5 min zone 2
1 min low cadence/high gear

10 min zone 2
1 min high cadence approx 110
5 min zone 2
1 min low cadence/high gear

10 min zone 2
1 min high cadence approx 110
5 min zone 2
1 min low cadence/high gear

10 min zone 2
1 min high cadence approx 110
5 min zone 2
1 min low cadence/high gear

Cool down: 2 min

Felt good tonite, next week the plan is to bike outdoors next weekend, got my top last week and need to fix a few more things before I can take out my bike and test it outside, a bit scared but need to learn how to handle everything outside

Tuesday

This week it worked that I would swim before work the two days when Actic opened early.

So this morning it was the following:

Q – Anaerob 53 min

Warm up + drills:

50m breaststroke
50m backstroke
50m crawl
50m backstroke

25m sculling
25m crawl
Rest 20s
25m sculling
25m crawl
25m breaststroke

25m (25 all out)
Rest 20s
25m (20 all out)
Rest 20s
25m (15 all out)
Rest 20s
25m (10 all out)

Main set:
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
100m crawl easy

50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
50m crawl all out
Rest 30s
100m crawl easy
Where I could go all out on approx 3/4 of those 50m

Cool down:
50m crawl
50m backstroke
50m crawl
50m backstroke

Was a bit stressed in the beginning

Breathing worked a bit better on the fast sessions.

In the beginning we were 5 swimmers on two lanes – swim in a circle and I needed to get space between me and the swimmer in front of me.

At the end we were two swimmers (one breastroker and me, tried to teach her to be on one lane but she had to be on two lanes

Backstroke was more straight today, was wearing my old swim goggles, not as light but no water inside the goggles.

Thursday

Second swim session

Q – Distance 45 min

Warm up + drills:

50m crawl
50m backstroke
50m sculling
50m crawl with bouy

50m (15m zone 4/5)
Rest 20s
50m (15m zone 4/5)
Rest 20s
50m (15m zone 4/5t)
Rest 20s
50m (15m zone 4/5)
Rest 20s

Weird feeling going over from fast to slower crawl

Main set:
200m crawl with bouy
Rest 30s
200m crawl
Rest 30s
200m crawl with bouy
Rest 30s
200m crawl
Rest 30s
200m crawl with bouy
Rest 30s

In the beginning could have been swimming longer than 200m, got lost in counting

After had been using the bouy, the legs got tired after a while during the part when no bouy

Cool down:
50m (25m backstroke + 25m crawl)
50m (25m backstroke + 25m crawl)
50m (25m backstroke + 25m crawl)
50m (25m backstroke + 25m crawl)
100m crawl

Nice to swim with swimmers. We were two on the two slow lanes, we had one each (the other one was breaststroking) then a crawl swimmer joined us in the middle, two more breaststrokers, swim in a circle, the last two did not understand the system 🙂

Breathing is getting better and better. Got feedback today that I am getting the left arm a bit shorter in front of me. Probably because I am breathing on the left side. Need to work on that.

Tried to swim as much as possible. Feels better and better every day.

Saturday

Time for the week´s trail run.

The plan was to start the run at 8.30 but did start 8.50

Wore t-shirt, shorts and short socks, 500 mL water and energy.

Nice that my knee did not protest around 5K.

Fell flat faced on the ground on my way to Verkeån, this tiny little stone on the path, think that this stone was the cause of the fall last year. 🙂 Did not break anything though 🙂

My legs were just moving when I have run around 7.5K when first it appears flat but is actually is uphill and then it is a second hill which is a goal to run up on. But I ran all the way to the second hill, felt good.

When I got to Hill of Brösarp I saw that there were horses so I walked when I passed them.

Not so much shadow so now the sun started to bother me but when I crossed the bridge with the geraniums there is a water pitcher, used that to wet my hair and face.

Passed some trekkers on my way to Haväng.

Needed tp walk from time to time because of the heat so it took 3h to Haväng and then 32 min to Vitemölla even if it felt slow. So nice to get down to the beach area and wet my whole hair with cold water and also face and neck.

Distance: 23.5K

So nice with the mandatory swim in the ocean afterwards. Did some crawling

Today 152 m with some breaststroking. Interesting crawling against the current on my way back.