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
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.
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.
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.
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.
