I started the year with pneumonia and have been working on coming back after that. Started running in April after a rough cold in February.

During the summer I experiencedissues with my right knee.

Usually I have experienced that and then that issue has gone away but it continued.

Then I decided that I have to run pain free and got in touch with Lisah Hamilton who recommended me to talk with Rich and had a conversation with him. Great talk where I got to think a lot.

What has happened is that I started to commute to Älmhult beginning of 2016 and had to reduce my training to survive, not be able to do Yoga before work.

After Älmhult I started my job in Malmö and still did not do Yoga, could run at lunch time on Mondays either on my own or with colleagues.

Got a new assignment where I felt I could not run during lunch time.

Changed Consulting company, love my new assignment but could not run at lunch time and reduced my gym to once a week.

Have done massage once in a while.

During my talk with Rich it was clear to me that I had to go back to being at the gym twice a week, since I have not been good at stretching this summer, have streched but not long enough, I had made a decision to go back to Yoga again and RIch mentioned massage reguarly. Plus I have decided that I will run at lunch time every other Monday and after work every other Friday after work.

This week I went to my first Yoga class after a long absence and it felt so good. Was a fantastic class for me as a runner, some very good stretches for runners, a lot of planks, the dove etc. I am going to do Yoga once a week and after my race in November it will will be two times the week after to stretch out a lot, which is needed after a tough trail race.

So I have sceduled Yoga next week.

Went to a 30 minutes massage before work this morning and got a good masseur. Both my calves were stiff but more on my left calf, hurt a lot but I can take it, stiff on the back of my right knee and stiff on my right hip.

The masseur gave me a new exercise that involves my foot and suggested foamrolling which I will continue with everyday from tomorrow.

Will continue my journey to run pain free