After had talked with Rich who is a life coach and I talked with him about what has been going on since 2016 he said those magic words. You know where this is heading. Realized a few things.

Stopped doing Yoga
Gone from going to the gy twice a week to once a week.

He suggested massage every other week so this is the second week after Kullamannen. The first week I did two Yoga classes and 60 minutes massage.

This week it was time to run which I did Thursday, was suppose to be 10K but due to rain I cut the distance to 7.5K. Then it would be two times at the gym and then one Yoga class.

Gym

Did the short program with biceps, triceps, legs and core.

Tried a new hip exercise called hip tabata, 4 min

Plank leg raise
Squat to side
Side lunge
Single leg crab
Wide squat
Superman
Lung to heel raise

Did all the core exercises

The day after I felt that tired in my core muscles

Foamrolled and stretched.

Gym

Second day at the gym I started with 2.5K run on the treadmill with a 6 min/k pace.

Then it was focus on back, cannot due any shoulders yet, did something on a trail run earlier this year. Legs and core again.

So now when I am doing gym twice a week I could do all my back exercises.

Realized that some exercises on the hip tabata were not accurate so I redid them. Did some of my regular hip exercises, most of my core exercises. No foamrolling but stretching. Forgot to stretch before the treadmill but did not run into any issues.

YinYoga

Ended the week with YinYoga.

Interesting to hear the Yoga instructor saying that YinYoga was not about stretching. You are sitting in a Yoga position for 5-6 minutes, for me it is strething also.

Today I did Yoga positions for hips, back and arms.

Feeling this week is that I have been doing hips twice, core twice and it feels which means that I am going in the right direction. Hopefully I will be able to run pain free. Next week it is time to get back on the trail. It is going to be interesting to see if it will be different or not.