#week 7

Rehab exercises that I do everyday

1. Squats from a chair

3. Gliding bridges with one leg

4. Lunges backwards

Saturday after the race I decided not to do any rehab exercises and do make  up for them another day

Monday

Gym before work this morning with focus on biceps, triceps, back, legs, hips, calves and core

Rehab exercises where I decided to just do no 3 where I do the gliding bridges with one leg and not both anymore.

Nice to see the rolling wheel to do one of my core exercises with, it is not always there when I want it.

After work it was time for indoor bike ride where I now had made sure that I had attached the bike properly into the trainer so I do not get bruised again, black and blue now on the inside of my left knee, the black and blue on my both under arms have started to disappear.

Distance: 50.06K, speed: 25.3 km/h, time: 1 h 58 min

Sunday I just did the squats so after the indoor bike ride I did the lunges backwards and gliding bridges for Sunday.

Did some extra stretch exercises for my back thighs and butt and foamrolled my calves.

Tuesday

Really tired legs after yesterday’s bike ride.

Swim training before work this morning.

Good that it was mainly buoy and buoy + paddles.

Interesting with different swimmers, in the slow lanes there was one breaststroker and we were first two, a third came and asked me if I could swim closer to the rope because it was even one more swimmer who could have gone over to the slow lanes.

Worked on speed.

Distance: 2150 m, pace: 2’33 /100 m, time: 54’56.9 min

Rehab before I went to bad.

I was suppose to bike after work but after yesterday’s I felt it in my back after the aggressive position so I ended with to lay on the nail mat

Wednesday

Swim training before work, it was a bit chillier when I biked to the pool

Worked on form.

A bit crowded but I made room.

Distance: 2150 m, pace: 2’37 /100 m, time: 56’07.5 min

Then well deserved 1h massage in the afternoon. I was especially extra stiff on my right calves, back thighs, hips

Still a sore lower back and it is not a very good idea to exercise after massage afterwards, tried being at the gym once and it was not a good experience so rehab exercises after dinner.

Thursday

Biked to the gym before work where focus was on shoulders, back, leg, hip and core.

Did also the rehab exercises.

In the morning I had an appointment with my physiotherapist where I informed him about my last two runs in the forest where I could first have a normal pace and then on the second run could run faster than normal pace without any protest from my knee.

I also told him that I was super happy with the race Oct 9th where I did not think that I would run through the finish line but did. Did not suffer afterwards.

So now I do not have to come and see my physiotherapist if I do not run into any set back 🙂

Will continue with my rehab exercises but do not have to do them every day

Friday

Nice with PowerYoga 2 before work.

No running this weekend because we are visiting my parents for the first time since the pandemic and I have decided to leave my running shoes home.

#week 6

Rehab exercises this week that I do every day

1. Squat from a chair

2. Gliding bridges with both legs

3. Gliding bridges with one leg

4. Lunges backwards

Monday

Before work I was at the gym, focus on triceps, biceps, back, legs, hips and core. Skipped the foamrolling

Did the rehab exercises with one of no 2 and two on no 3. Since I did only squat from a bench Saturday and no rehab exercises yesterday I did one extra squat from a bench at the gym.

Then after work I went out for a walk to get to the grocery store to get my 10000 steps. Then after dinner I did lunges backwards and gliding bridges one of no 2 and two of no 3 to make up for not doing any rehab yesterday.

Tuesday

Before work it was time for swim training, focus on speed. Tuesday is a good swim training day because it is most of the time not crowded.

Distance: 2100 m, pace: 2’35 /100 m

After work it was time to bike on the trainer. The plan was 40K but suddenly I fell with the bike and trainer to the side, got a bit bruised but not more than that. I am fine. Now I have to fix my trainer, one leg needs to be adjusted.

Distance: 34.52 K, speed: 26,4 km/h

Wednesday

Love these swim trainings before work if it is not too crowded. Wednesday mornings varies. Last week we had to deal with the disorder guys.  They showed up this morning but now they kept themselves on the slow lanes.

Worked on form

Was not sure how it would go after the fall with the bike and trainer Tuesday evening but I still could have a good pace during zone 4.

Distance: 2100 m, pace: 2’38 /100 m

Thursday

Was at the gym early this morning where focus was on shoulders, leg, back, hip and core.

Realized when I got there that I have forgotten the towel, lucky me I had my sports jacket that could be used as a towel 🙂

Was not sure about the rehab exercises but it worked with the sports jacket.

Went out for a walk after work to get my 10000 steps.

Then since I only did one of the rehab exercises Saturday I needed to do the rest after dinner. So it was lunges backwards and one no 2 and two no 3.

Friday

Before work it was time for PowerYoga 2. Slept bad during the night but it was still worth it getting early in the morning and have Yoga.

Saturday

I signed up for the race Hoka Torekov-Båstad, a 22K running race (trail run race), it was suppose to happen March 26th but due to the pandemic it was moved to Oct 9th. My physiotherapist did not want me to run it but I said that I wouldn’t fullfill the race if my knee would start to protest.

Of course I wanted to run through the finish line but was not sure that I would, the goal was to be able to run longer than 10K. The race started with asphalt, not suppose to run on asphalt but decided to run on it, it was just a short part and I could also run on some grass and than we got out on Skåneleden which is a hiking trail in the south of Sweden, near Hovs Hallar it was stoney and hilly that demanded walking on the stone part and then climb down and up.

Gooey and technical difficult on some parts of the route. Walked on asphalt and dirt roads. At 9K I did not have any sore knee, thougth that I would have to throw in the towel at 15.5 but the knee was just a bit sore so I continued and I actually finished the race which felt so good.

Distance: 22K, time: 3:20:56 h

#week 5

Woke up Sunday without any sore knee. What a wonderful feeling

Continuing with the 4 rehab exercises which I do every day

1. Squat from a chair

2. Gliding bridges with both legs

3. Gliding bridges with one leg

4. Lunges backwards

Monday

Before work I was at the gym, focus on biceps, triceps, back, legs, hip and core. Ended with the rehab exercises where I since yesterday do now one no 2 and two no 3.

After work it was time for a longer indoor bike ride where the goal was to bike at least 50K. Tried to have a fast speed. First time with a fan so I do not get too warm during the bike ride. Believe that I have to bike longer than 50K to get ready for the ultra race beginning of November since I am more effective biking than running. The race that I am getting ready for is 50K

Distance: 50.15K, speed: 26.2 km/h, time: 1:54:53 min.

Tuesday

Started the morning with swim training, focus on speed. Distance: 2200m, pace: 2’31 /100m. Felt good.

Since I have gained weight I went out for a walk to get to the grocery store so I could get my 10000 steps.

Wednesday

Before work it was swim training, focus on form. This morning it was a bit chaotic since some not real swimmers caused disorder, almost crashed into me. Distance: 2150m, pace: 2’34 /100m.

Then after work it was time again for a long run on my trainer = bike ride.

Nice with a fan, forgot to start the pulse watch so I have actually biked longer 🙂 Distance: 30.11K, speed: 26.1 km/h, time: 1:09’09 h

After the bike ride it was time to do the 5 cycle mobility exercises.

Thursday

Glad that it did not rain early this morning when I biked to the gym like Tuesday.

Focus in the gym was shoulders, legs, back, hip and core. I was glad I could do the rolling wheel, the wheel has been gone but today it was there 🙂

Ended with the rehab exercises where I now this week is doing 2 sets of no 3 and 1 set of no 2. Works so much better with the flow mat where the gliding is optimal. And then I realized that I did not have to do the exercise after work since I did it at the gym. Not so sore in my knee either.

Friday 

Started the morning with PowerYoga 2. Focus on rotation. I have had a intense training week so I was glad that we stretched on the right muscles that was tired from the biking.

Then in the afternoon I had 1 hour massage where I was most stiff on calves and back thighs. My masseur showed me some stretch exercises for my butt and back thighs.

Saturday

This morning I didn’t have the luxuary to drive to Frostavallen so it was the usual way, train to Höör train station and then bus to Frostavallen

The trail run was a bit rainy and grey but my legs were fast today and I decided to give it a try to see how my knee would respond but it was with me once again. Did not protest. Had to stop for some horses that came in my direction. A bit colder today so warmer tights and a windstopper over my wool long sleeve. Even if my muscles were tired after 80K biking this week it did not bother me during the trail run. Feels like these rehab exercises have started to heal my overstrained meniscus. Still not running on the dirt roads to get more and more ready for the ultra race beginning of November.

Distance: 9.4K, pace: 8’44 /km, time: 1:22’08 h

Had time to stretch before the bus came and also do the rehab squat from a bench exercise. Stretched also my butt and back thighs

When I arrived in Lund tradition is to go and buy a latte before I got on the bus home.

It felt strange to get on the bus in the front instead on the side now when we have opened up but I am contuinuing to keep distance.

 

#week 4

Having rehab for my overstrained meniscus. Not allowed to run any longer runs right now but can bike long and swim.

Rehab exercises from my physiotherapist that I have to do every day:

1. Squats from a chair, 3×10

2. Gliding bridges with both legs, 3×10

3. Gliding bridges with one leg, 3×10

4. Lunges backwards, 3×10

No 2 and 3 is a combo right now and the goal is to just to no 3

Monday it was gym before work. Regular exercises was triceps, biceps, back and legs, then hips and calves.

Then I did the exercises that my physiotherapist has given me,  the gliding exercises are done on a flow mat which is optimal.

After work it was time for my first indoor bike ride on the trainer. I have forgotten how sweaty it gets inside, goal was to do at least 40K which I also did. Distance: 40.3K, time: 1:28K. Got beat afterwards.

Tuesday it was swim training before work, focus was on speed. I was not sure if my tired legs would slow me down but I did not feel those tired legs during swimming, I just got some minor cramp at the end. Distance: 2225 m, pace; 2’34 /100 m

Physiotherapist exercises in the evening.

Wednesday it was swim training before work, focus was on form. Distance: 2525 m, pace: 2’24 /100m.

Then after work I did indoor biking while watching worldchampionship relay biking. Distance: 30.1K, time: 2:01 h. Foamrolled afterwards.

This week when I have done the lunges backwards I have felt some pain in one little area on my front left thigh so I have not tried to get down too low on that side.

Thursday it was gym before work when I focus on legs, shoulders (for my swimming), back, hips and core and of course the physiotherapist exercises.

Friday morning I really like the PowerYoga 2 classes, was not there last week but nice to be back, a bit more people at the class but still could have social distance.

The last days my right knee has not been sore which I hope is a good sign.

Saturday this morning I had the luxuary to drive to Frostavallen and run my 10K trail run that I cut down to 9.5K since it is too much dirt road at the end and I do not run in dirt roads til my knee feels much better

Today I decided to test to run in a normal pace, this summer I had to run slower to not upset my knee during the run. This morning my knee was with me, did not protest. Super happy!

9.5K, 1’24 h, still walk on the dirt roads.

 

#week 3

Monday it was gym before work with the exercises, that my physiotherapist has given me, included. Glad that I can do the lunges and the knee did not protest.

Tuesday it was gym before work with the exercises that my physiotherapist has given me, included. Also glad that I could do the squats without any complaints from my right knee. In the afternoon it was time to meet the physiotherapist for the second time. I went through with him what I have been up to and how my knee has felt. He was glad that I could run the trail run Saturday and the distance 🙂

I also told me that I got a sore knee after the second run the week before but after swimming the soreness was gone, he thought that it was good circulation and movement for my knee during swimming so I will definately keep up with the swimming twice a week

I will continue with the trail run around Frostavallen and then start running on St Hans Hills where there is more grass. He asked me if the first exercises have been tough or easy and I said easy.

I got two new ones that I did in the evening and they were tougher, it is gliding lunges to the back and then gliding bridges on one leg.

The exercises that I have to do every day are now:

1. Squats from a chair

2. Gliding bridge with both legs

3. Gliding bridge with one leg where the goal is to get rid of 2 and only do 3. That is a challenge right now

4. Lunges backwards

Wednesday I swam before work and had massage in the afternoon. I had stiff calves and front legs, probably due to the new exercises that I am doing every day.

Thursday I took a vacation day and drove up to one of my favorite trail run places Frostavallen and ran my rehab 10K green marker trail run. That morning it was raining and it was gooey. I tried to have a faster pace but was cautious when I ran where it was goo and wet branches and stones, those can be slippery. Walked once again on the dirt roads which is not good for my overworked meniscus but ran on the rest of the route. Knee was happy.

Friday morning I got trainer tire on my triathlon bike and put it on the trainer. Monday the biking will be inside so I can bike longer since it is now colder and get dark sooner in the evening.

Friday evening my consulting company brought us to a winery to meet IRL for the first time in a long time. Saturday after the spa time we had a 5.4 challenging hike in the forest, glad that I am used to run routes that are marked. My knee got a bit upset but it is definately as bad as it was in the beginning when I had a very hard time walking down stairs

 

 

 

#week 2

 

I have had a knee issue since February but the knee got better and better up til beginning of May.

Did my first swimrun training which was pure running and some intervals, it felt good. So then it was time for the second swimrun training where I did a exercise that made my knee upset beginning of May.

Could run shorter distances, swim and bike and during the summer I made a decision to stop running long so I would be able to do Torekov Swimrun which consists of 18.5K total running and 4.5K swimming.

Decided to visit a physiotherapist who now thinks that I have a overworked meniscus.

So I got two exercises that I have to do every day, allowed to bike long, swim but run shorter distances.

During Torekov Swimrun the running was working, best running in a while but I throw in the towel because of security reasons because the waves were too tough.

Knee was a bit upset after the swimrun but not too bad.

So last week I ran twice, first time I was fine but the distance was too short so on the second run I increased the distance but the dirt roads were too much for my knee.

This week I have been at the gym twice as I should, swam twice, biked 39K which is my new long run and now today I had decided to do my first trail run out in the woods at Frostavallen, just the green marker which is 10K.

The focus  now is to get on track with my knee so running is rehabiliation. I had decided to not run on hard dirt roads.

I need this hilly training even if it is shorter than normal when biking will be my new long run. Because I have not run any longer trail runs I have gained weight so it felt great that I could run up the hills, the knee did not protest.

I will run slower and avoid running on asphalt and hard dirt roads til my knee feels better.

My knee does not feel sore after today’s trail run.

 

Gym

It is a really weird time now with covid-19.

In Sweden we are allowed to be outside but we have to have social distance, wash our hands a lot and stay home when we are sick.

At the sports center where I spend time in the gym, do Yoga and have massage they have reduced the amount of people attending so we can keep the distance.

I have cancelled the massage twice since I felt that I was catching a cold. Has happened with Yoga too.

I have been at the gym and have tried to keep a social distance, wipe off the machines etc before I start using them and wipe off them afterwards.

At the gym even if we know we have to keep the distance there are still a few who either do not understand what can happen if I do not have a distance of 1.5 m from a person or think that they are undeadily, I do not know but I have not done certain exercises since at one part of the gym it is too many people but my body cannot be destroyed either.

So how can I get to the gym, having social distance and be able to do all my exercises I need. I realized there is only one thing to do. Get early to the gym.

Nowadays the gym is open 24h.

So it was time to give it a try, the alarm went off 5 am and I biked to the gym and was there 5.40 this morning.

Not a lot of people, less than it usually is at that time, tried this last year when I prepared for my first HIM.

Started with my hip exercise on the top floor, we were only 2 people there.

Got down to the bottom floor where I did my triceps exercise – dips, were not a lot of people there either.

In the area where I have not been lately due to too many people we were only 4 now, big space and I could do my lunges and biceps – dumbbell

Then it was time again to get back on the top floor and end with core: rolling toe plank and regular plank.

Hip: top leg, fire hydrant, side kick

Shoulders: 1kg handlebar forward and back, good exercise for a swimmer

Foamrolled my calves and then stretched.

So if u are allowed to get outside a good tip is to get up earlier. It is worth it even if it is going to be some earlier mornings.

If u do not want to be inside, there are outdoor gyms u might visit.

Some of my friends who are afraid to be at the gym has invested in equipment at home.

When I biked back home the city had started to wake up. Passed the outside of the hospital area and saw people walking towards the hospital. They are doing an incredible job.

I am working from home since beginning of April since they think our peak in the south of Sweden will come in May.

Felt it would be a good day with gym since I am very tired in my front thighs after the trail run this weekend and needed to rest them before I do intervals tomorrow.

 

Form investment

#3

Today I decided to test to go back to exercising again.

Ended up at the gym doing alternative training consisting of indoor rowing, indoor biking and running on the treadmill.

Thought that I could handle the triathlon mode on my pulse watch but messed it up again. So I did a test while I was biking and wrote it down this time 🙂

Indoor rowing – Distance: 3800m, time: 21 min
Indoor biking – Distance: 18.01, time: 47:28 min
Treadmill – Distance: 4.2K, time: 24:49 min

 

+0.2 kg, now when I will go back with exercising it will start happening things on the scale.

 

Form investment

#2

Have a stubborn cough that wants to stay, a slightly cough but that is enough for me to not start exercising til it is gone.

Thought that I could get to the gym today but decided not to.

Biked to the grocery store and walked back so I got som ”free” exercising.

From yesterday I lost 0.5 kg

 

Form investment

#1

I decided to participate in a challenge called ”Stop wishing, start doing” where I am going to loose 4% of my weight during 4 weeks.

I got the Christmas Eve cold and have not exercised since then so my middle goal to get under 60 kg 2019 did not happen, have not gained 0.8 kg since December 23rd when I exercised last.

The coughing has not disappeared but it is my goal that I will start exercise again this weekend.

Start weight: