Thought that I would get rid of the cough this weekend but no such luck so I continue with my rehab exercises while waiting to get ready for exercising again which I am planning will happen this week.

Rehab exercises that I am doing this week every day

1. Squats from a chair 3×10

2. Lunges backwards 3×10

3. Gliding bridges with both legs 1×10 and one leg 2×10

January 19th I started doing Glididing bridges 3×10 with one leg

The plan is get back with my trail running and then starting doing different types of intervals, still avoiding running on asphalt and hard dirt roads. And after the rehab exercises will have a knee that won’t protest too loudly

Saturday

Finally I could head out on my first run this year after several weeks of cold. Decided to run the green marker to not push it too hard.

Knee have been resting and I have done 2 weeks rehab exercises.

Cold but I had such a great run, knee was happy. Have gained weight but I could still run up all the hills except one that I normally run up on. Some walking on some flat parts where I got a bit breathless and needed to catch my breath.

Ran a bit more on the dirt roads to test my knee but it did not complain. It is definately going in the right direction

Distance: 9.52K, time: 1:29’37 h, pace: 9’24/K

Sunday

I have promised myself to be open with my weight. This is really depressing but after several weeks of cold it is expected. I have a goal to get under 60kg and get back to 54kg but then the ocerstrained meniscus made me gain weight last year even if I exercised reguarly. These colds did not make it better.

But now it is time to get back with training so I also can come back as a ultrarunner.