Kategoriarkiv: Runningpainfree

Preparation HIM

Monday

This week the summer opening hours at the pool started which means that on Mondays they do not open til 8 am which means that I cannot swim before work. Usually I do not swim on Mondays but Wednesday I cannot swim so I decided that I would swim somewhere during the day.

Am a tester at a medtech company and started a run where I would do readoff after 1h, 3h and 24h so after lunch and readoff at 3h I could have a break and walked down to the pool and had 45 min crawl training

Distance 45 min

Warm up
100m choice

Gliding with streamline keeping the head below the arms, kicking with feet
With buoy, gliding with streamline, the head below the arms, crawl with rotation
With buoy, start to crawl longer and longer, rotate with head, some sculling
Without buoy, start to crawl longer and longer, rotate with head

Backstroke
6 kicks, 3 crawls

Cool down:
Backstroke, Breaststroke, Crawl

So much nicer to crawl train now when I know how to breath. Still need some practice and at some point get up some speed.

After work it was time to have bike training on my Trainer

Saturday I got to the bike store and got my new saddle fitted.

Started with

Q – 75 min Threshold

Warm up:10 min

Main set:
20s All out
40s rest
20s All out
40s rest
5 min Zone 4/5
2 min rest
5 min Zone 4/5
2 min rest
5 min Zone 4/5
2 min rest
5 min Zone 4/5
2 min rest
20s All out
40s rest
20s All out
1 min rest

20s All out
40s rest
20s All out
40s rest
5 min Zone 4/5
2 min rest
5 min Zone 4/5
2 min rest
5 min Zone 4/5
2 min rest
5 min Zone 4/5
2 min rest
20s All out
40s rest
20s All out
1 min rest

Cool down: 3 min

Continued with

Q – 105 min Distance

Warm up:
7 min that was  not registered (forgot to start my pulse watch)

Main set:
1 min high cadence 110
1 min  high gear and low cadence
10 min Zone 2
20s all out
40s rest
20s all out
15 min Zone 2

1 min high cadence 110
1 min  high gear and low cadence
10 min Zone 2
20s all out
40s rest
20s all out
15 min Zone 2

1 min high cadence 110
1 min  high gear and low cadence
10 min Zone 2
20s all out
40s rest
20s all out
15 min Zone 2

Cool down:
20 min Zone 2

Training on a LifeLine Turbo Trainer

Might have to get more padded bike shorts. It was more comfortable than before I got the saddle fitted but it still was uncomfortable at the end

Sweaty tonite

Energy: 1l water and 2 bananas.

Total distance: 72.54K, total time: 3h and 10 min

Tuesday

Started this morning with crawl training before work.

Was  not sure if I would be able to do everything that was on the schedule but the goal was to spend more time swimming and not have longer rests.

There were not a crowd at the pool so I could have my own lane which is best.

Session 2

Q – Distance 55 min

Warm up + Drills

25m crawl
25m backstroke
25m sculling
25m breaststroke (had to add this because the boyu was at the other end)
25m boyu
25m crawl
25m backstroke
25m sculling
25m breaststroke (had to add this because the boyu was at the other end)
25m boyu
20s rest

Main set:

50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl

25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
From the beginning it was 8x25m but I added two extra during the training

This was not part of the schedule but added these extra during training
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl

Cool Down:
25m backstroke
25m crawl
25m backstroke
25m crawl

Definately improving, can crawl more and more whole lanes. The goal is to crawl all those 1900m in September.

Friday

I have been wanting to head up to Kullaberg to run a trail run there but due to the right knee I have waited.

This morning it was time.

Part of me didn’t want to go, when I left it was raining but that was not stopping me and when I got up to Kullaberg it was a bit windy in the beginning but then it got warm and the sun got out.

So nice to be back.

It did not take long til I had to take off my windstopper and keep the long sleeve.

I had a little accident on the bus when 3/4 of water from one of the soft bottles got out on the ultra back pack and my tights, I had toilet paper that I could try to dry my ultra back pack with me and realized I also had a dry long sleeve that also had to be used 🙂

My goal today was to run up on more hills and that worked.

 

Before I got to the first tough part I got lost, did not pay close attention and missed the narrow path that was not so visible and almost had a nervous breakdown but finally I found it.

It is so good to be able to follow the route on my pulse watch, especially when it is not a route based on markers all the time but ad hoc and at a place where I am a couple of times a year. Takes 2 hours for me to get up here when I do not have a car and am running solo. Would like to get up here more often, it is a technical difficult place that I like a lot.

Passed some trekkers.

Then it was time for the second toughest part, what a view when I got to the top

Getting up on those tough parts I walk, but I get a pulse for sure.

Since it was wet I took it easy where it was rocky down hill.

At the light house it was a lot of visitors but I had time to take some pictures

After the light house it was only 4K left, I realized that they had rerouted the red/orange route due to erosion
So nice to see Mölle, the little village where I started the run in the morning.

 

 

Preparation HIM

Monday

After work it was time for biking indoors. Invested in a new saddle that got loose Saturday so I tightened the saddle before I started my sessions.

Unfortunately it got loose again during the first session so I had to get off and tightened it.

Need to get the saddle adjusted correctly because it was not comfortable after a while.

Q – 75 min Threshold

Warm up: 10 minutes Zone 2

Main set:

20s Zone 5+
40s rest
20s Zone 5+
40s rest
8 min Zone 4/5
2 min rest
20s Zone 5+
40s rest
20s Zone 5+
1 min rest
20s Zone 5+
40s rest
20s Zone 5+
40s rest
8 min Zone 4/5
2 min rest
20s Zone 5+
40s rest
20s Zone 5+
1 min rest
20s Zone 5+
40s rest
20s Zone 5+
40s rest
8 min Zone 4/5
2 min rest
20s Zone 5+
40s rest
20s Zone 5+
1 min rest

Cool down: 14 min Zone 2

Q – 90 min Endurance

Warm up: 10 min Zone 2

Main set:

1 min low cadence 50-60
1 min  easy gears cadence 100-110
15 min Zone 2
1 min low cadence 50-60
1 min low cadence 50-60
1 min  easy gears cadence 100-110
15 min Zone 2
1 min low cadence 50-60
1 min low cadence 50-60
1 min  easy gears cadence 100-110
15 min Zone 2
1 min low cadence 50-60
1 min low cadence 50-60
1 min  easy gears cadence 100-110
15 min Zone 2
1 min low cadence 50-60

Cool down: 10 min Zone 2

Training on a LifeLine Turbo Trainer

Tuesday

Crawl class with Mikaela

Before work on Tuesday in May I am participating in a crawl class.

Warmup: 100 m free of choice

Some of the things we did, Mikaela pushed us hard.

Kicking with kickboard 1-4

Kicking, breathing, arms to the side. That was tough.

25m breaststroke, 25m free swim, 25m breaststroke, 25m free swim

Kicking 6 times, 3 crawls

25m Kickboard as a buoy, crawling, 25m kicking with kickboard, 25m Kickboard as a buoy, crawling, 25m kicking with kickboard

At the end we were doing the toughest so far, 25 m crawl 1-4

Still a bit sloppy with rotation but if I just crawl relaxed it is working much better.

Wednesday

Crawl training on my own

Distance 60 min

I was focusing on breathing, rotation and keeping my head under water.

Warm up:
100m choice where I tried free swim on back

4x25m Kicking with kickboard

Gliding with streamline keeping the head below the arms, kicking with feet

With buoy, gliding with streamline, the head below the arms, crawl with rotation

With buoy, start to crawl longer and longer, rotate with head

Without buoy, start to crawl longer and longer, rotate with head

Crawling back and forth relaxed, breath and rotate

Crawling and free swim on back

Tried to breaststroke as little as possible

Cool down: crawling and free swim on back

Thursday

Usually I have a couple of rest days before I head out on my trail run but today is a red day in Sweden and I have an tradition to run a trail run this day.

So got up early this morning and lucky me no track work on the train tracks.

Had put on long sleeve, tights, windstopper, regular socks and altra lone peak 4 trail shoes.

Got on the train and bus to Frostavallen.

This morning it was time to increase the distance, not sure how long but follow the ”Tjörnarparen path” from Frostavallen, hoping to find the narrow path instantly.

Was a bit windy but not cold.

No trekking work so I could take the train and bus up to Frostavallen.

Did not take long til I had to take off my windstopper, gloves and hat.

Had really tired legs so after the highest top on white I had to stop and walk afterwards.

Nice to head in another direction on white to see how long the distance would be.

Today I found the narrow path instantly which felt great. Nice to follow the route on my watch.

There were some trekkers out and some dog walkers and then me.

Since I had really tired legs,did not have any rest days between the biking, swimming and running, I had to stop and walk from time to time.

Enjoyed the run a lot and will now continue running around 22K.

Walked most of the transport run back to the train station to rest my knee.

Preparation HIM

Monday

After work it was time for biking indoors. Have had problems with rash on my front thighs when I started with using trishorts. Felt that I needed to buy bike shorts and still got rash. Have heard that you are not going to have any underwear under and found out due to the friction. So tonite I had saddle soap and no underwear and no rash 🙂

Q – 60 min Distance

Warm up: 10 minutes Zone 2

Technique:

20s let go of the handlebars and straight back
40s Rest
20s let go of the handlebars and straight back
40s Rest
20s let go of the handlebars and straight back
40s Rest
20s let go of the handlebars and straight back
40s Rest
20s let go of the handlebars and and straight back

Main set:

15 min Zone 4/5
30s high cadence approx 110
6 min  Zone 2
30s high cadence approx 110
15 min Zone 4/5
30s high cadence approx 110
6 min  Zone 2
30s high cadence approx 110

Cool down: 15 min Zone 2

The bike sensor did work tonite 🙂 

Q – 45 min Muscle Endurance

Warm up: 10 min Zone 2

Main set:

3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest

Cool down: 15 min Zone 2

Training on a LifeLine Turbo Trainer

Feels like I am getting stronger and stronger in my legs. Thought that the bike shop was open til 2 pm Saturday but turned out it closed at 1 pm, was 8 minutes late so I need to buy another saddle another day this week. Need to have a more comfortable saddle to be able to ride more aggressively.

Tuesday

Crawl class with Mikaela

Before work on Tuesday in May I am participating in a crawl class.

Friday when I had my crawl coaching we focused on breathing a lot and finally I got it. What a relief. Still needs some work.

I told Mikaela that I was very stressed last week when it was crawl class but am calmer today.

We started with warm up where I tested to do kicking with streamline and my head under water and then did some crawling.

We had some breathing exercises and some crawl technique.

First two were tough. FIrst one we had our hands to the side and kicked and then we had one hand in front of the head and did the same thing.

Also did the kicking with kickboard 1-4 and then also used the buoy.

She loves to make us who need some more work to do Tarzan which is very tough, sort of crawling but the head above water.

Then we did some regular crawling where Mikaela told me it looked much better. Some gasping for air and some water in my mouth but could breath more.

Wednesday

Crawl training on my own

Distance 60 min

I was focusing on breathing, rotation and keeping my head under water.

Major improvement, managed to crawl 4x25m without gasping for air, not getting a lot of water into my lungs or nose 🙂

Such an incredible feeling when I feel that I am breathing correctly. Definately getting in the right direction.

Warm up
100m choice

Technique

Gliding with streamline keeping the head below the arms, kicking with feet

Gliding with streamline, the head below the arms, one crawl at a time rotating, arms in front

With yellow buoy, gliding with streamline, the head below the arms, crawl with rotation

With red buoy gliding with streamline, the head below the arms, crawl with rotation

With yellow buoy, start to crawl longer and longer, rotate with head

Without buoy, start to crawl longer and longer, rotate with head

Cool down:
Breaststroke with head under water breathing to the side.

Saturday

The original plan was to head up to Frostavallen and run my 17K trail run to see in what condition my right knee would be in. Next week the plan is to run the first time this year on Kullaberg but then my knee needs to be ok.

I got down to the train station and realized once again that it wouldn’t be any train to Höör, it would be bus and I just refused. Had a B-plan if the weather would be bad, like rain so I walked back home, tried to put on the new saddle on my bike but failed, headed to the pool and had  crawl training for 1 hour. Practiced breathing and rotation.

Interesting that next to me was Triathlon South which had crawl training.

Was a bit crowded on the two lanes where I could  be so I had to have longer rests from time to time to get space between me and the ones in front of me  who did not crawl. Still needs to work on rotation because sometimes I am a bit sloppy and do not rotate enough or forget to get air but it feels that it is going better and better.

It was so fun to hear from a lady in the water that I was good, I am not but I am better than middle of April.

Then I biked home and could finally change to my new saddle

Q – 45 min Muscle Endurance

Warm up: 10 min Zone 2

Main set:
3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest
3 min  Zone 3
30s rest
2 min Zone 4
30s rest
1 min Zone 4
30s rest

Cool down: 15 min Zone 2

Realized that I hadn’t tightened the saddle firmly so at the end the saddle moved down at the end, was not comfortable and then I leaned on one of the cushions that also moved so I had to tightened the saddle afterwards and also move back the cushion and tightened it as well. First time I have fixed anything on my bike.

Preparation HIM

Monday

Biking after work

On the schedule tonite was the following:

Q – 75 min Threshold

Started with warm up:10 minutes Zone 2

Then continued with

Main set:

20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5

10 min Zone 4/5
2 min Rest
10 min Zone 4/5
2 min Rest
10 min Zone 4/5

20s Zone 5
40s Rest
20s Zone 5
40s Rest
20s Zone 5
40s Rest20s Zone 5

Cool down: 15 min Zone 2

Turned out that the total time and distance did not get registered properly. Based on the training time: 75 min and 40 s and at least 20 km/h, I calculated that I had biked 26K

Don’t like it when this happens.

Continued with biking stronger

Saved the first session while I still was moving the pedals on the bike.

Started my pulse watch again

Continued with the second session

Q – 90 min Endurance

Started with warm up: 10 min Zone 2

Continued with

Technique:

20s no hands and hold your back straight
40s Rest
20s no hands and hold your back straight
40s Rest
20s no hands and hold your back straight

Main set:

12 min Zone 2
20s Zone 5
40s Rest
20s Zone 5
8 min Zone 2
1 min Zone 4/5 where I was biking strong the whole minute, improvement from last week

12 min Zone 2
20s Zone 5
40s Rest
20s Zone 5
8 min Zone 2
1 min Zone 4/5 where I could bike strong once again

12 min Zone 2
20s Zone 5
40s Rest
20s Zone 5
8 min Zone 2
1 min Zone 4/5 where I biked strong once again

Cool down: 15 min Zone 2

Tuesday

Crawl class with Mikaela.

Even if i have to take the train to get the crawl class I enjoy swimming before work.

I have enough time before I have to bike down to the train station to  make a  café latte.

This morning we were 6 people who showed up and we also noticed that the water polo guys would exercise in the pool but the pool have several lanes so we would be at our end and they would be at their end.

Started with 100 warm up where we choose which swim technique we want to use individually. I breaststroked but tried to put in some crawl, realized that I was stressed with the breathing and tried to get the correct rotation.

Then we did kicks with the kickboard. I am still not relaxed with my ankles and have too much force, need to work on this some more. With the kickboard we did 1-4 which meant we started slow and increased the speed more and more for each lap. Tough at the end.

Then we tried gliding with streamline where we then started kicking but with our hands in front of our heads, then we tested doing the same on our backs but some of us sank so it was better having our hands to the side.

We got split up because some of us are ”hopeless” souls at the moment, no crawling experience and need to work more on basic technique and half of the group has crawl technique and could just crawl.

We hopeless souls tried Tarzand where we have our heads above the water and we made improvement.

I need to focus on relaxing my ankles and have my head under the water.

Mikaela thought that we did 1000m during this class.

Now I did not forget any equipment 🙂

Wednesday

Crawl training

I had decided that I would take it slow but got stressed from the beginning

Tested gliding with streamline, using the dolme, using the kickboard

Do not have to crawl the whole lap.

Tried to have relaxed ankles but need to work on that some more.

Also I was focusing on the rotation.

Saturday

Trail running

It did not go as I had planned. Found out when I got to the train station that it would be replacement buses today so got up to Höör’s train station at 10 am instead of 9 am, missed the bus to take me to Frostavallen so I walked. Started 1 hour and 10 minutes later than planned. Could not stretch on the bus and decided to head out without any stretching.

Think that is one of the reasons why I had some extra issues today.

It was a bit warmer so I had to stop and take off my windstopper and ran in my wool long sleeve the whole run.

I have noticed on the last trail runs that I at the end feel that my right calf get very stiff and then the issue gets over to my right knee, might explain another reason why I have issues with my right knee. The stiffness sits high up close to the back of my right knee.

So some walking due to both the calf and knee but overall satisfied.

Slower pace but did not feel more tired in my legs than usual.

The cows were out but left when I got closer and then again there was geese crossing the path when I was on my way back to Frostavallen. They also get scared of me

Results

Weight report

-0.8KG since I started this preparation

Preparation HIM

Got up this morning.

The plan was to head up to Frostavallen and run my 18K trail run.

First it started to rain and then it stopped and then it started to rain/hail, part of me decided to stay in Lund and hope for better weather but am now glad that I decided to head up there anyway.

It was bit colder but I did not put on my winter jacket, instead I put on my windstopper.

Have had issues with my right knee and decided to take it easy and listen to the knee.

The goal today was also to run up on more hills on white and continue running instead of walking afterwards.

There is one part on white where I run up on one hill and then it is a short flat part and then comes another hill, earlier I have walked between and today I was going to continue running on the short flat part and then continue running when I had gotten up on the second hill. Unfortunately I ran into a smaller respiratory distress and decided to walk til I had normal breathing again.

Did not have to visit the toilet or take off the windstopper so I continued running on the blue marker.

Since it had been raining I decided that I would not run to the right at Dagtorpssjön (the lake of Dagtorp), instead I would stay on the blue new marker, earlier it was black and the black marker had the lake of Dagtorp to the right.

It was some drizzle during the run but just shortly and I did not get wet.

On the first dirt road I ran in the middle of the road, heard a car and had to get down to the right and then back on the middle, have the experience that my knees complain if the road is leaning.

Major improvement today was that I handled the stony parts very good, could run there without falling. Actually I did not fall once during this trail run. There were some trekkers standing at the beginning of the blue marker and some dog walkers when I got back on green.

I felt really strong today, felt that I am fully back now after vacation.

I was hoping I would have a faster pace and when I had around 1:22 h it was 8K left and was hoping to finish the route around 2:15 h.

Had to walk a bit due to a very tired right calf and then my right knee protested a bit when it was approximately 1K left.

It was so much greener now then a couple of weeks ago when I was here last time.

On the transport back to the train station I was walking mainly to calm my right knee down and at the end I was running to the train station.

Enjoyed the run a lot. Will continue running more and walk less. It is just a mental thing. Started to wak after I had gotten up on the hills when I started to run after my pneumonia

Results

Have had a great week when it comes to get ready for the HIM

Biking: 61.18K, total time: 2:40h
Swimming: Approximately 1800m, total time: 2h
Running: 16.9K, total time: 2:18h

Breathing has started to fall in place, will continue with the exercises I did on the coaching next week when I will be on my own. Next week I have my second crawl class with the Qgroup from the south.

Preparation HIM

 

The original plan today was to head up to Frostavallen and run a 17-18K trail run.

When I woke up it was raining and it was talk about raining this weekend. I decided that I wouldn’t get up there.

Hopefully the weather would stablilize so I could head out on my City Trail Run instead but it didn’t seem too stabilize so I decided that I would bike on my Trainer instead, so glad to have this Trainer.

Looked at the training program and decided to do the following:

1h Distance

Warm up: 10 min Zone 2

Technique: 
1. 20s let go of the handlebar and hold your back in the same position
Rest 40s
2. 20s let go of the handlebar and hold your back in the same position
Rest 40s
3. 20s let go of the handlebar and hold your back in the same position
Rest 40s
4. 20s let go of the handlebar and hold your back in the same position
Rest 40s
5. 20s let go of the handlebar and hold your back in the same position

Main set: 
1. 14 min Zone 2
2. 1 min Zone 4
3. 14 min Zone 2
4. 1 min Zone 4
5. 14 min Zone 2
6. 1 min Zone 4

Cool down: 15 min Zone 2

Distance: 28.02K, average speed: 21.4K/h, time: 1:18 h

75 min Endurance

Warm up: 10 min Zone 2

1. 6 min Zone 3
2. Rest 2 min Zone 2
3. 6 min Zone 3
4. Rest 2 min Zone 2
5. 6 min Zone 3
6. Rest 2 min Zone 2
7. 6 min Zone 3
8. Rest 2 min Zone 2
9. 6 min Zone 3
10. Rest 2 min Zone 2

Cool down: 15 min Zone 2

Distance: 27.55K, average speed: 22.0K/h, time: 1:15 h

Tried to have a higher pace today. Working on being in this aggressive position most of the time but it is tough.

Ate 2 bananas and drank 1 liter water

Need to buy another saddle, it gets uncomfortable after a while even if I have padded bike shorts. I put saddle soap on but I guess I need some more.

 

Preparation HIM

Gym

I wanted to rest my right knee after the issue that I had during the City Trail Run Saturday.

So instead of sitting on the Trainer I headed to the gym after work.

Did everything except the leg exercises

Focus was on triceps, biceps

For hips I did the ”commutation of the leg”, top of the leg, clam, fire hydrant, donkey kick, circle, bridges, squat to side, superman.

For core I did rolling toe plank, plank, boat with 10KG weight, rolling wheel

Calf exercises

Foamrolled calves, back thighs, hips and right knee

Stretched

Swim

Tuesday morning it was time for my first crawl class with some other of the qgroup triathletes.

Started at 6.30 am.

First we were asked to swim 100 m. Some of us did breath stroke, some crawled.

Then we tested our boyancy both on our backs and stomach.

Then the kickboard was used.

Different crawl techniques.

The challenge now is that I need to learn how to breath properly but there is hope.

Bike

After the swimming it was time for biking after work.

Bought 2 bananas and then started my long ride.

Had approximately 1h Distance and 1h Endurance

Tried to bike as aggressively as I could but I cannot sit in that position 100%.

Turned out that the bike sensor did not work properly on the Distance ride so I had to pair again before the Endurance ride.

Glad that I moved the Trainer closer to the side table.

Tried to take it easier due to my knee issue.

Massage

Wednesday I had 1h massage after work.

I felt stiff in my calves, back thighs and neck.

Per is very good with massaging my neck and get it back on track. He massaged my calves which were stiff all over, my back thighs which got more soft afterwards, my shoulders and neck.

This will be a life saviour during my preparation for HIM.

Felt like new human being after that 1h.

Decided not run due to the knee issue I got on my run home to the train station, after my trail run. Had been wanting to rest my knee so I can run my trail run next weekend.

Gym

Before it was time to drive to my parents over Easter I ate breakfast with Wille and then I biked to the gym.

Still no leg exercises but focus on back, shoulders.

For hips I did the ”benpendling”, top leg, donkey kick, fire hydrant, bridges and the hip tabata it was squat to side and superman.

Core: Rolling toe plank, regular plank, boat with 10KG weight, rolling wheel.

Stretched.

Run

Good Friday I decided I would test my knee and run a short run around the neighbor hood. The sun was out, a bit chilly but so nice to run near the water and in the forest

Distance: 3.49K, average pace: 6.43 min/k.

 

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

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