månadsarkiv: november 2021

#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 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.

 

#week 10

Rehab exercises that I will continue with

1. Squats from a chair

3. Gliding bridges with one leg

4. Lunges backwards

Monday

This morning I did not forget the towel so I could do the rehab exercises at the gym.

Focus on biceps, triceps, back, legs, hips and core

Nice to see the rolling wheel which I love to use for the core

Foamrolled both hips and calves.

No running after work since it is a race on Friday but went out for walk during lunch and after work to get my 10000 steps.

Felt something under my right foot after the run this weekend so I did some foot exercises, like moving in a towel, pick up metal letters into a box and foamrolled my feet

Tuesday

Good workout in the pool where I mainly was using a buoy to not get my legs tired, thinks this is also good for my knee who needs circulation.

Distance: 2150 m, pace: 2’30 /100 m, time: 54’13.4 min

After work I went out for a walk to get my 10000 steps

Rehab exercises after work.

Wednesday

Good swim training before work. For Warm Up it was technique and after that swimming mostly with buoy.

Distance: 2125 m, pace: 2’35 /100 m, time: 55’11 min

Thursday

Gym before work this morning.

Focus on shoulders but had to have lighter weights since I twisted the shoulder, have not figured out yet what happened. back, legs and core.

Did the rehab exercises.

Friday

Finally my first IRL ultra race since the pandemic started. Last year I ran this race as virtual (ran it by myself, suppose to be 50 but ended up being 58K), then ran it again virtuak in March where I ended up with 44K)

I started at 1.04 pm and knew that I would threw in the towel somewhere, my overstrained meniscus would not handle the 20K hilly part at the end, hoped that I would get to Arild and would get longer than 22K.

Some asphalt and dirt roads that I had to walk on. Ended up with 29K and am super happy.

Next week I wil take time off from running and just swim, get massage and do Yoga.