månadsarkiv: december 2018

16.8K Trail Run

When I woke up this morning it was raining and the weaker me spoke to me about not do any running but my stronger me won this time 🙂

Took the train to Höör’s train station and waited for the bus which would take me to Frostavallen.

Christmas Eve I fell on a ice spot, scratched my knee badly, my compression tights got destroyed so I ordered new winter compression tights that I could wear on my trail run and then I decided to test my new Altra Lonepeak 4.0.

I decided that I would get up to Höör and if the weather would be worse I had to come up with a B plan but it was only some drizzle so I got on the bus and then started my trail run.

It has been a while since I had been up around Frostavallen and it was nice being back. I wanted to take it easy, did not want to fall on my right knee which now has a big scab.

Expected it to be gooey and wet, wanted to take it easy so I did not fall on my right knee that has a scab since the fall Christmas Eve.

Decided also to stand still when I would take a picture, much safer that way 🙂

Felt very good to run up most of the hills, that was not the case this Spring when I got back with my running after my pneumonia.

Also remembered the down hill part where I fell earlier so I took it easy on that place

Started on the green marker, ran up on all those hills and then got on the white marker where I couldn’t run up all the way on one hill.

Thought that I would be fine but then it happened, fell on a flat part but lucky me I ended up in a not so gracious Dog pose (Yoga pose), did not fall on the knee 🙂

Decided to walk on all footbridges, I have the experience that they can be slippery when they are wet

I almost fell several times but I am quite good at fend off most falls.

I fell a second time when I had just said that walk over those places where there are a lot of stones, wet stones are slippery and then I was there again in a Dog pose 🙂

And then they showed up

I took charge, directed them to the left so I could pass. These cows are definately more afraid of me than I am of them.

Most of this route is on ”Tjörnarparen”, the ultra race I run in December and it is always special to get to the place where the third fuel station is. First year I ran, when this started, a guy stood further upp and pepped us. And u feel that you are getting closer to the finish line.

Finally I got to Djuralidsbacken (the toughest hill on this race, short and very steep. One time I have run up all the way, some years ago in August but now it is wet and it was as tough as expected but then I ran up the hill after that and that felt good.

In the woods I met a lady with two dogs who wanted to be patted, they had orange vests on them and asked her if they were hunter dogs, they were but she did not use them as that. I wondered about those vests, she was smart, on these was on mobile number if they would disappear.

Continued my run.

I hoped that I could finish this route around 2h and 30 minutes. Today I had to walk up on some hills, walk to catch my breath but not walk due to a knee  issue, it feels that I am getting there -> run pain free

Results

Weight report

Running Pain Free

Short week due to Christmas celebration.

And so this incident with my right knee on Christmas Eve.

Of course it wouldn’t stop me from getting to the gym this week.

I couldn’t find any Yoga class that fitted my schedule but I needed to get back to the gym. Was not there last week.

 

Gym

Couldn’t do all exercises because I cannot put down my right knee on the ground.

Started with 1K rowing

Then it was some hip exercises, biceps, triceps, lunges with a bar.

For the first time I did this good hip exercise that I hadn’t done in a while. I step on a ”bench” from the front, side and combination front and side. The goal is to do this exercise once a week at the gym from now on.

Then hip exercises I could do was laying on the side and lift the top leg, bridges, plank leg raise, squat to the side, side lunge, single leg crab, wide squat, lung to heel raise.

Stood on a balance board counting to 90, foamrolled my calves

Then for core it was rolling toe plank, plank, boat with a ball

Then of course stretching.

Gym

TIme for the second time at the gym this week.

Decided to do indoor biking as warm up. Strange bikes. Realized that I have not been biking for a while. Could set that my distance goal was 3K and then found out when I have done that 🙂    Thought that I would also know how long it took but not.

Continued with back exercises. Realized when I got back home that I forgot to do shoulders.

Ended with core: Rolling toe plank, plank, boat with weight, pilates and then halvmoon (balance trainer) for 90s, suppose to be good for my inner core muscles.

Then hip exercises: top leg, Squat to side, Side lunge, Wide squat, Plank leg raise, Single leg crab, Lung to heel raise 20s (10s+10s)

No foamroller was available so ended with stretching.

See how it will go tomorrow when I plan to run my first trail run since Kullamannen in November.

 

Running Pain Free

Was suppose to be twice at the gym this week but during work at Monday I got issues with my right knee and decided to skip the gym Monday and it was not better on Tuesday.

Massage

NIce being back with massage 60 minutes. Still very stiff at a larger area of my right calf that do not give in.

Left calf was not stiff at a larger area and it did give in.

 

Yoga

Could not go on Massage Friday where there is a great instructor so I took a yoga class Thursday evening late with another instructor. Realized I have had her earlier. Too hazy in my taste but good Yoga.

A tip if u are late to a Yoga class, walk in and close the door silent. Take off your shoes before u walk into the yoga room and walk across the floor without any noise. That disturb me.

17.81K City Trail Run

Since Kullamannen beginning of November I have had a hard time heading out on a longer run.

First weekend I felt that I was on my way to catch a cold and decided to not head up to Frostavallen, the second weekend it was raining so I ran a shorter run on the treadmill. Last weekend I was in London with my consulting company and ran a 5K morning run on Friday.

Now it was time to head out on a longer run and decided to run my city trail run. Was not sure if I would run the short version or the long version.

It was snowing yesterday but I felt it wouldn’t stay and it was raining during the night.

Cold, grey and drizzle when I started. My knee felt good.

This summer when I got to the long uphill road in the neighborhood my legs refused to run up that road but today I made it all the way 🙂 Felt so good. Not breathless either.

Before the first hill part I ran close to the fields and it was gooey, something told me I might expect the same when I got to Klosterängens höjder (Klosterängens hills) and oh boy, say the goo and also realized that it was slippery so I had to walk up and down some hills there but then I could run on the dirt road down and up.

So I decided that I wouldn’t run up the second hill part, instead make a detour to get around 17K.

At 13K I started to feel pain in my right knee but this time it was not at the back, it was at the side so I decided to walk shortly.

During the last part of the route I got issues in my right thigh and groin and was forced to walk some more but I was satisfied with the route.

 

  1. Ran up all the way on the road in the neighborhood for the first time
  2. Ran 13K before I ran into issues with my right knee, wonder if the gooey slippery part made me walk ”funny” which caused the issue

For the last couple of weeks I feel that I am getting there, running pain free. Hope that more gym, Yoga and massage every other week will do the trick.

Results

Weight report

 

 

Running Pain Free

Regular training week.

The London trip has made my weight go up and down a lot this week. Great to be back with training again.

I have decided that working over time is not stopping me from exercising even if I am beat after extra hours, being at work earlier than normal. It will be soon over which is going to be great, want to have my normal life back again.

Gym early this week.

Treadmill was free so I ran 3K as warmup, stretched, felt a pain in my right knee in the beginning but it disappeared. Fan on.

Then it was time for biceps, triceps, legs, hips strengthening and stabilizing exercises. Noticed for the first time that when I was doing leg kick backwards and were getting down on my right knee I did not have any pain 🙂

Hip tabata and my mobile died during the tabata, forgot to charge it enough at work so had to count instead of going to 20 seconds on each exercises. Then I tried a new balance exercise using a Bosu ball balance trainer balancing for 90 s, doing the yoga position the tree and some other balance exercises, calf exercise and core.

The next day I felt that the ball balance trainer got my muscles sore. Will keep using it, have read that it will strengthen my inner core muscles which runners need.

Gym

Warm up was rowing 1500 m, faster then last week.

Then it was back, shoulders, legs, hips strengthening and stabilizing exercises and core, balance board, calf exercises

Yoga

PowerYoga 2

Got to the class, everyone was sitting on the yoga mat but no instructor. Have started to like this yoga instructor that have this class on Fridays. All of a sudden a girl moves fast forward and tells us that it will be a Yoga class, she find out very sudden after her YinYoga class that she would be the instructor for this Yoga class, she informed us that she had not done this in a while. Ok this would be interesting. It was a bit different Yoga class but focusing a lot on legs and back. Good for me as a runner. To have to step in with such a short notice she did a good job.

5K Short Run

Yesterday the consulting company that I am part of went to London to spend the weekend here.

Of course I had to get out for a run this morning.

This was my earliest run so far, started 6.12 am, shows 7.12 down  below, have not changed my pulse watch to the right time zone.

Some drizzle.

Good to bring my mobile in case I would be lost, have put the hotel’s address as one of my favorites. When I am in a new city and there is no trail to follow I keep more attention to where I am. Got out on a street next to the street where the hotel is and kept me there, took a detour into a park and turned around. Decided to turn back at 6.30 to be out 30 min and hoped that it would be 5K.

Find my way back but had 2 minutes left to have run 30 minutes so I continued to run up the street and turned to the right and back, got down on two streets but dead end so I had to turn back.

Stretched before and after my run, felt something in my right knee in the beginning but it disappeared.

I am glad I went out, now it is time to do London.

 

Running Pain Free

This week won’t be a great training week.

I am going to London with the my consulting company leaving Thursday getting back Sunday.

So only pain free activity this week was massage 30 minutes.

Once again my calves were stiff all the way up to my hollow of the knee.

Thinking more and more that not only poor stretching, not enough gym and yoga. Stiff calves might also be a reason why I have had issues with my right knee.

Thinking about having 60 minutes massage every time now to loosen up my calves.

Will run at least one time in London during my stay there.

The goal towards running pain free continues.

Intervals on the treadmill

The original plan was to head up to Frostavallen but after 10h overtime I needed sleep and decided earlier this week that I would run my city trail run instead.

When I woke up in the morning and threw garbage it was rainy, foggy and chilly.

I decided to wait and see if the weather got better. The weather continued to be foggy, rainy. I decided to head to the gym and run on the treadmill, doing intervals.

I biked to the gym and at the gym I started to stretch.

Put the security string on and fan on as well.

Started with a 14 min warmup 6.40 min/k (9.0) pace and then after 7 minutes I increased the speed to 9.5 then it was time for the interval part

6 min 6.00 min/k (10)

1 min rest 6.18 min/k

5 min 5.53 min/k (10.2)

1 min rest 6.00 min/k (10)

4 min 5.46 min/k (10.4)

1 min rest 6.00 min/k (10)

3 min 5.39 min/k (10.6)

1 min rest 6.00 min/k (10)

2 min 5.33 min/k (10.8)

1 min rest 6.00 min/k (10)

1 min 5.26 min/k first and then changed to 5 min/k  (11-12)

1 min rest 6.00 min/k (10)

Then 9 minutes cool down where I slowly ran slower and slower.

What happened during cooldown I accidentally draw out the security string and the treadmill stopped so I had to start all over 🙂

Distance: 8.33K, time: 50.32 min, average heart rate: 156, average pace: 6.04 min/k, max pace: 4.18 min/k, VO2 Max: 32 ml/kg/min

Running Pain Free

Gym

This week I am working overtime so I got to the gym 1.5h later than usual. The original plan was to run on the treadmill but all of them were occupied. That what happens when u get to the gym late.

Tuesday I focused on triceps, biceps, time again to exercise my calves, lunges with a bar, hip stability and hip strengthening exercises, hip tabata. Core where the rolling wheel did not happen but this is what is good when I am at the gym twice a week. I did four of those five core exercises and will do them Friday again. Then calves exercises.

No foamrolling but stretching

PowerYoga 2

Wednesday was Yoga. I found a Yoga instructor who have challenged us later with some pretty advanced exercises. I was able to do them even if they were tough. I was able to do the turtle, with my left foot I could put it above my knee but not with my right, less balance with my left foot, very likely due to a foot ankle injury some years ago.

So glad that I am back with Yoga.

Gym

The plan was to get to the gym Friday.

I was ordered to work overtime 8h this week and from the beginning I would leave work at 16.00 (4 pm) but wanted to finish one thing that at the end failed. I got a bit later that I had planned so part of me wanted to head home instead but lucky me my stronger me said you are going to be at the gym twice this week because next week won’t be a good training week.

So I biked to the gym, decided to skip core and less back exercises.

Was suppose to run on the treadmill but decided to row 1K instead, took 4:53 minutes

Then I continued with back, shoulders, legs and hips, stretching.