Kategoriarkiv: Swimrun

#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 11

Rehab exercises that I will do this week

1. Squats from a chair

2. Gliding bridges with both legs

Rest week where I will have a running free week and no gym

Monday

Slept one hour longer this morning, no gym before work

Then after dinner I did the two rehab exercises

Tuesday

Good workout in the pool, not too crowded, maybe due to the grey rainy weather but it worked for me 🙂

Last week I felt a bit in my right shoulder. Too much paddle exercising can cause that, I changed to smaller and have more shoulder exercises at the gym to build up strength.

So I was not sure about how 3×500 m paddles and buoy would work for the shoulder, decided to start with paddles and buoy on the first 500 and see how the shoulder would respond, it did not complain at al during the three 500’s 🙂

Distance: 2075 m, pace: 2’34 /100m, time: 53’29.3 min

After work I did the rehab exercises

Wednesday

No swim training

Rehab exercises after work

Thursday

During the afternoon the phone rang, I did not recognize the number but got voice mail and listened and realized I have totally forgot my massage time but I was asked if I would be able to get there asap and get 45 min so I biked in super speed to massage, got some water and then got my massage and apologized more than once. I was stiff on my calves, hips, butts, back and neck.

Rehab exercises after work

Knee feels much better, not so sore anymore.

Friday

Ob boy was I tired when the alarm went on in the morning, part of me wanted to go back to sleep but realized that I had Yoga which motivated me to get up.

I really enjoy this PowerYoga 2 before work Friday mornings.

Focus was on hips

Rehab exercises after work.

Saturday

Finally I could join Openwaterswimclub group training, it has been awhile since last time since I had to prioritize my running.

Different techniques with a great bunch of good swimmers.

Got some cramp during fin training, first in one of my toes on my right foot but then cramp in my left calf.

Distance: 2550 m, pace: 2’29 /100m, time: 1:03’41 h

Next week I am back with a regular training week where I will test to run two shorter hilly runs before the longer trail run.

 

Crawl Training

This morning it was time again to join openwaterswimclub’s group training which no sleeping in.

Got up early to have breakfast and then take the train to Landskrona, wait 30 minutes for the bus.

Magnus was the coach today and this was the schedule for the day.

Warm Up:
400m

Technique:
2x200m acceleration 3,5,7, 30s
2x100m target pace + 15s
4x50m 1-4 crawl 10s
100m Normal
25x50m target pace + 5s (5x50m crawl, 15x50m crawl with paddles and bouy, 5x50m crawl)
Team race 1 (25m + 5 pushups) – 8 in each team
Team race 2 (25m normal) – 8 in each team

Cool Down:
400m

During the warn up I mixed crawl, breaststroke and backstroke. Today I was kicking too much, needed to work more with my hips but no complaints about my breathing 🙂 I felt that the breathing was working. I have made progress the last couple of weeks after the latest advice from coach Johan

During the accelation exercise I focused on breathing on every 3, I still need some practice. It is tough but necessary. It is not always calm water during racing, it could be waves and also crowded, I got a couple of submerging (Kallsupar) today when someone on the other side splashed water.

During the first target pace I got advise about the paddles. Have not really learned how to use them but read that they are good to use to strengthen my shoulders which I am in a need of. I was too nice, needed to be more aggressive, coach Magnus was demonstrating at a closer range and I also studied two other swimmers and worked on that today.

 

Then it was time for the racing, we were divided up in two teams of 8.

The first race was 25m each and up from the pool and do 5 pushups, then the next swimmer continued. We won.

The second race was 25m normal for each swimmer. We won this time.

I ended with 100m cool down.

We swam 1.5 hours but I forgot to start the pulse watch so I do not know the distance but last time I swam around 2000m so it should be around that distance also this time.

 

Very good to swim in group, you have to be aware of the swimmer in front of you and on the side plus I get feedback.

Crawl Training

Today I was an early bird, got up at 5 am to have breakfast and then take the train and bus to Tolvåker swimming pool. The training started at 9 am.

I have been coached by Johan from openwaterswimclub, to get ready for the HIM, and openwaterswimclub has group training Saturday mornings. I have felt that group training once in a while will be good for me so today it was time to join.

I had to get off the train and then take a bus to the town where they have their training. Left already 7 am and got to the pool around 8.30 am.

We were a group of people with different experience. But everyone could participate. We were divided into three groups. We who was slower or wanted to swim slow was in lane 1 and 2, faster in lane 3 and 4 and then the fastest in lane 5 and 6.

Johan was the coach for the morning and his colleague filmed us.

The schedule was the following:

Warm Up:
200m crawl

Technique:
10x25m
1. Hand in armpit
2. Hand in armpit
3. Crawl with fist
4. Crawl with fist
5. Scovel
6. Hand in armpit
7. Hand in armpit
8. Inv – Meet hand in front before next crawl. One arm at the time.
9. Inv – Meet hand in front before next crawl. One arm at the time.
10. Scovel

20x25m
Legs: Kicking only, arms in front. Worked if I was doing a breaststroke when it was time to get up and breath.
Arm: Crawl without using the legs – was tough without bouy. Felt that I was sinking but excellent exercise.
SS. Both arms and legs
Repeat

40x25m
2x25m Normal crawl
2x25m Faster
25m Max
Repeat

20×25
25m breathing on the third crawl was what I was concentrating on, need to be able to breath on both sides. Here I got cramp in my legs.
Some continued with breathing on the fifth (25m), breathing on the 7th (25m), breathing on the 9th (25m)
Repeat

Very good to start breathing on every third, then I was forced to breath on the other side. One of my goals is to be able to breath on both sides, can be waves in open water.

10x25m
25m Normal
25m Max
Here I had to catch my breath once in a while after the Max, in the beginning I did not go on max til the very end but at the end I could do it, almost got respiratory distress.

The coach informed me that I should do the training in my own pace, if I needed to rest, it was fine, better to have good technique and not do everything instead of trying to keep up with the more advanced swimmers

So nice to hear that he believes in me, I am a good swimmer but needs to work on the technique and breathing. Got som tips: still am breathing more to the front than to the side, I think that i was a bit stressed today too, have been better but will continue with the breathing. Also that I get my hand into the water too soon, need to stretch a bit more before I get the hand into the water.

I will join the group training once a month and when it is raining a lot and I do not want to head out and run.

Crawl Training

After the HIM I had three resting weeks.

The second week I decided to get to the pool again and crawl without legs -> crawl with bouy.

I was sore in my right shoulder after the HIM but decided to crawl for 30 minutes, if it would get worse than I would stay away from the crawl but it worked. And since then I have had 30 minutes crawl training.

I felt very relaxed when I was using the bouy.

The third week I did not use the bouy and now the stress came back.

I made a decision that I will try Swimrun next year and need to work on a few things.

  1. Focus on the right shoulder
  2. Be able to breath on both sides, important when I am not in the pool. There might be waves
  3. Get faster
  4. Crawl longer

Last week there was a big milestone. I could crawl longer without having to bring in backstroke. Felt great.

This week the goal was to crawl longer and continue with sprint. Since I ran a tough hilly race this weekend I was using the bouy. I could sprint two lapes (2x25m) and I didn’t get breathless afterwards.

It has started to happening things. I also had a more relaxed swimming yesterday. Pace has also improved lately.

I asked a running buddy of mine how it works with Swimrun and shoes. You use a bouy and have shoes with holes so the water get out. Need to understand where I have the bouy while I am running. I also have gotten information from Altra which Altra shoes is good for Swimrun.

It is going to be a fun year next year.