Etikettarkiv: ultrarunnercomeback

Running Pain Free

Gym

Tonite it was time for the gym.

Started with warmup, 2.71K, 16.23K. So glad there is a fan on the treadmill. Stretched before and after.

Focus today was hips, triceps (dips), biceps (bicepscurl), lunges with a bar, core where I did rolling toe plank, regular plank, boat with weight, rolling wheel, plank with a ball (good for core, balance and coordination), today I could do 16 throws with a 1kg ball, hip tabata where I did plank leg raise, side lunge, squat to side, wide squat, single leg crab, superman, donkey kick, lung to heel raise, then I did half moon, balance trainer counting to 90

Also did calves exercises, foamrolled and stretched.

Massage

Wednesday morning I had 1 hour massage. It is moving forward. I have had a very stiff right calf on a larger area that has not wanted to loosen up but now it has started to get let go and get softer.  Massaged the right calf the longest and then the left calf.

The masseur also had time to massage my back thighs, hips, back and neck.

Earlier it has been only calves due to the right calf.

Gym

Thursday after work it was time for the gym again. Left a bit earlier and decided to have indoor rowing for warm up, distance 1516 m, time: 7.59 min

Focus today was back (sitting rowing, torsorotation, chinups), shoulders (shoulder press), hips, squats with a bar, core: plank with a 1kg ball where I succeeded with 7 throws, 13 throws and finally 22 throws and got up the speed, rolling toe plank, regular plank, boat with a ball, pilates (fold knife), rolling wheel, balance board, hip: top leg, donkey kicks, clam, fire hydrant, bridges with a bar, the circle, foamrolled my calves and hips and then ended with stretching.

Yoga

Last PowerYoga 2 before vacation.

When I was heading into the sports center the Yoga instructor came and I realized when I got to one of the Yoga classes this year that we have the same yoga bag and same color 🙂 We discussed the bag, great that it has a zipper the whole way, easy to get the yoga mat out.

One of my former judo friends showed up and she wondered about the bag.

Full class this Friday.

Today the focus was on the back thighs.

Some balance issues tonite but that also strengthens you.

We did the Bridge yoga pose which works for me, not ready for the full bridge pose but maybe one day.

Running Pain Free

Gym

Have the luxuary this Tuesday to work between 5 am-1 pm so I got to the gym during the day instead of evening

Since I was a bit sore in my right knee after the treadmill running this weekend I decided to row as warmup instead of running on the treadmill. Rowed 1024 m in 7.28 minutes.

Focused on biceps, triceps, hips, lunges with a bar.

Did hip tabata: Plank leg raise, side lunge, squat to side, wide squat, single leg crab, superman, donkey kick and lunge to heel raise.

Then I did the balance trainer counting to 90.

Did core: Rolling toe plank, plank, boat with weight, rolling wheel

Recently started a new core exercise where I stand in a plank and throwing a ball between my hands, first time I could throw the ball once and then fell.

Today I could throw 3 times. Looking forward to the time when I can throw the call back and forth several times

Did also calves exercises and stretched.

 

Gym

This Thursday I also worked between 5 am -1 pm.

Got to the gym during the day.

For warmup I ran on the treadmill, ran 2.52K in 15.12 minutes

Focused on legs, back, shoulder, calves, squats.

Did hips: top leg, clam, donkey kick, fire hydrant, the circle, bridges with a bar, this new exercise with doing a planka and throwing a ball, now I have 1kg ball, major improvement today with 7 throws, balance board counting to 90.

Did core: Rolling toe plank, plank, boat with a ball, rolling wheel

Stretched afterwards

 

Yoga

Very nice to get to PowerYoga 2 after a hectic tiring week, worked three days from 5 am to 1 pm.

Just to sit on my Yoga mat and breath in the beginning.

The focus tonite was balance.

New balance exercise was to put one foot on the other knee and bend down and basically sit down. I did not get that far but could touch my hands on the floor.

One challenge that I have is the Elephant pose, need to work on that position. Today it seems impossible to lift both legs and balance on my hands but maybe one day. And then the Crane pose. I have at least tried and to laugh at myself feels good when I have tried and have not succeeded gracefully and I am not alone. One second is enough but it would be nice to do these for a longer period. We’ll see.

 

Treadmill combo

This Saturday I felt that it would be too tight to head up to Frostavallen to run.

Birthday celebration this afternoon so I decided that I would run my city trail run but the plan was changed due to the bad weather.

It is not many times on a Saturday that is not summer that I run in the city and all of a sudden I felt that I needed to run intervals instead on the treadmill, what?

So I decided that I would head to my sports center and run on the treadmill, very interesting. I would have run around 17K, well to be honest I wanted to increase the distance this weekend but til now I have been running around 17K.

So I decided that I would end up with 16K, so the intervals would be around 8.3K which meant that I had to get 8 more k’s.

Decided to run a warmup of 5K before the intervals and then 3K afterwards.

No I do not like the treadmill very much, very boring but has its pros and cons.

#1

Started my 5K run with a pace of 6 min/k, was no sure if I would survive these 5K so I started to debate with myself, 4+4? But then I decided that I would do those 5K anyway, then it would be less at the end.

To not get too bored I tried to run without looking at the display til one song had ended that was played at the gym.

Started with stretching before I got on the treadmill.

Finally I ended iwth 5.02K, time: 30.15 minutes, had to stretch with the dove position because I got tired in my hips during these 5K and also felt something under my feet.

Took a break, removed the sweat from my face and drank some water and got ready for the intervals

#2

I did these intervals earlier last year when it was bad weather. These are very good intervals.

You are increasing the pace on each interval but is running shorter and shorter.

The last pace was 5 min/k, last time I felt that I know I can run faster which is the goal to run faster than this, last time I started with 6 min/k but did change it this time.

So off I went with warmup for 14 minutes.

I was just fine til between 35 and 36 min, felt awful so I decided not to run during the rest, instead I stood still and catched my breath.

Same thing happened between 38 and 39 min, stood still instead of running during the rest.

But I ran the pace I had decided during the intervals and kept the minutes. Felt it was a while since I did this last time. Need some improvement. Decided that the cooldown would end after 8.5K so I only had to run 2.5K after the intervals.

Distance: 8.51K, time: 50.11 min

While I was catching my breath someone tried to take the treadmill, if the treadmill has a water bottle, gym card, paper, pen and a backpack below the treadmill I believe it is not available, I told that person that 🙂

I had to stretch a bit, remove my socks to get the pain off.

#3

So finally it was time for 2.5K cooldown after the intervals. I was wondering what others in the gym thought with all my running on the treadmill.

Finally it was over, very tired in my calves. Very breathless but quite satisfied.

Distance: 2.51K, time: 15.13 min.

Running Pain Free

Gym

Today I had the luxuary to get off at 1 pm, started 5 am this morning.

Got down to the gym during the day.

As warmup I ran 3.01K, time: 18.09 min, stretched before and after.

Then the focus was biceps, triceps, hips, calves, lunges with a bar and core

Ended with foamrolling and stretching. For balance I used the balance trainer

Gym

What happened was that I beginning of November 2017 ran into a cold that lasted the rest of 2017, then I got pneumonia end of 2017 and beginning of 2018. Was away from the gym for several months and then this summer I twisted my shoulders during a run and have had issues with shoulder exercises.

Now I have started to increase the weight on some exercises and have gotten the strength back on my back and can lift more times, started with the same weight on the Chinups but have not been able to lift more than a few times, now I almost back and also have increased the weight on the shoulder exercise that I do.

As warmup I rowed 1520m, time: 7.28 min

Focus today was back, shoulders, hips, squats with a bar, core and calves.

Today I started with a new tough exercise, need to get more balance definately. Have good balance when it comes to my legs but standing in a plank and then throw a ball between my hands need practice and get more balance. It is going to be interesting what this will give me when I can do this properly.

Massage

Had 1 hour massage Friday morning, my right calf has started to loosen up. Still an issue, the left calf is norml stiff. Then I got my neck massaged, back and back thighs and hips. Not good to do this during the day, u get so groggy afterwards

Today I was asked if I wanted liniment on my calves and I said yes.

Yoga

Friday evening it was PowerYoga 2 and today it was focus on the back.

The Tree on the left side was not as good as the right side and that how it is sometimes. I am so glad I have found a great instructor who pushes us in a good way.

16.28K Trail Run

Part of me wanted to turn around and go back to my warm home when I started my walk down to the train station. It was cold and it was snowing a bit but my stronger me decided to get going.

Warmed me up inside before it was time to get on the second train. Hav ing a 20 minutes train ride is perfect for stretching. Important to have something to hold on to when the train is stopping at the different stations. Got to Höörs train station 10 minutes before the bus would leave and today no such luck that the bus was already there so I had to sit outside and try to warm up my legs. Today it was a big bus but only me on it.

when I got off the bus it was cold, snowing and I felt that it was ”gliding” snow and decided to cut the distance, was suppose to increase the distance today but decided to run the same route as last weekend but run to the right around the lake of Dagtorp to see how long it would be to take the red after I got back to Frostavallen.

Was cold in the beginning but it did not take long til I got warm. Goal for today was to continue running up all the way on all hills and also continue running after I had reached the top even if I was breathless. This is a mindset that I have to work on. Of course I will get breathless when I have run up on a hill but that doesn’t mean that I have to start walking. Worked.

A bit heavier snow today, more wet than last weekend. Not a lot of activity when it came to others.

When I was going to take the first picture and brought out my mobile phone it was ”black”, battery basically dead, was 100% charged when I left, this happens when it is colder outside. So I had to stop and charge the battery and voilá it got up to 87% immediately.

Nice feeling when I realize at certain parts that no one today have been treeking or running there before me. Nice to be the first one to put my  footprints on the snow.

Usually around the lake of Dagtorp I hear the hunters on a distance at this time of the year, today I heard dogs barking. Ran all the way on the first dirt road on the blue marker, one car passed me, probably a ”hunter” car.

Decided to run on the tough technical area with all the stones on the first blue marker area and did not fall or stumble this time.

Interesting that I always get a special feeling when I get to the part where the third fuel station is on Tjörnarparen –  the ultra race that I usually run in December. Today when I got to that hill part on the second dirt road I decided to run to the second M sign and I did it 🙂

Finally I got to Djuralid’s hill, today I had back gliding, nothing to hold on and back gliding but I got to the top, ran up on the short steep hill after this hill.

Passed a dog walker who asked me if I ran on the path and I said yes. She said it had been hunters there earlier but thought I would be fine, I have not seen any hunters there before and did not see any now.

Got on the red marker and did not miss to turn to the right before the jetty. So running on the red marker instead of continuing on the orange and then green did not increase the distance.

Results

Weight report

Running Pain Free

Gym

Because of all the walking I have done due to not having a bike right now I decided that I wouldn’t run on the treadmill as warmup at the gym.

So today it was biceps, triceps, lunges with a bar, calves, hip exercises, balance board for 90s and then core exercises. I have not done the rolling wheel for a while due to the knee I scraped Christmas Eve but tonite it was time to start doing it again.

I realized that this core exercise is a good one because the day after I was very sore, I felt it in my core muscles when I laughed and coughed 🙂

No foamrolling today but stretching afterwards

Today I have walked 19.8K

Gym

No treadmill tonite either due to all the walking.

so today it was back, shoulders, squats with a bar, hip exercises doing hip tabata, balance board, core exercises. The rolling wheel was not available so I did pilates ball instead which also is a good core exercise.

Today I have walked 20.2K

Yoga

So good to get the text message that my bike was ready so I got off work a bit earlier so I didn’t have to be so stressed and breathless when I got to the Yoga class.

Really like this PowerYoga 2 on Friday evenings.

Today it was focus on rotation and twist.

Good balance today but the ”Elephant” did not work and I could see my feet on one exercise.

My right knee did not hurt, there has definately been some progress. At one rotation exercise I felt pain on my back so I had to shift there.

So nice to be able to bike again.

Today I have walked 12.5K

16.77K Trail Run

It was cold and icy this morning when I headed up to Frostavallen.

Wore wool long sleeve, wool sports bra, 2XU compression tights, wool socks, altra lonepeak 4.0, gloves and hat, 500 mL total of water

When I got closer to Höör train station it was snow on the fields, did not expect this 🙂

Colder means that I have to wait outside in the cold and wait for the bus to take me to Frostavallen but lucky me the bus was already there, this morning I was not alone on the bus, we were a total of 4 people who ended up getting off at Frostavallen, two trekkers, me (a runner).

Had to visit the toilet in the beginning, felt that I could not wait til 4K where there is also toilets.

So nice with all the white that was surrounding me, snow on the ground, snow on the trees and bushes.

And this squeaking under my trail running shoes.

Goal today was once again to run up all the way on all hills and walk as little as possible.

Still has to do some walking after I have getting up all the way on a hill but will work on it, still believe it is a mindset. Just have to keep going afterwards.

.

Was not sure how stable these trail running shoes would be, first running on snow. Regular trail running shoes but no gliding on the snow at all, so satisfied with these.

There are still hunters in the area, heard them on a distance. Passed one runner today and one girl with a dog and a bigger group of trekkers who did not have trail sense. Cannot be on all the trail path if someone is coming in the other direction and needs to pass.

Was cold but did not freeze in the beginning and soon my gloves and hat went off and I was warm. Good when it is cold because u know that if u walk longer u will get cold and freeze and that is the last thing that I want to do. And also remember that I am out on a running route, not any trekking.

It felt that I had a fast trail run during the run, was much heavier running last weekend. No pain today either.

Did not run up Djuralidsbacken but later this Spring when it is drier I will do it.

No falling today and not any stumbling, it looks like I am used to the trail running again.

Thought the distance would be longer but I chose to run to the left on the blue marker and it is a bit shorter so going on red marker today at the end did not make it longer, interesting, all of a sudden at the end there was a familiar jetty (=badbrygga), no wonder I had rounded the lake all the way and passed the path where I was suppose to turn up to the right and had to turn back 🙂

Then it was time to head back to the train station again and today the running back was the fastest so far, this time.

Results

Weight report

Running Pain Free

Gym

Started with warm up on the newer treadmill. Did not like it because there was no fan so got quite warm. Not so easy to follow. Just the distance but at the end I got a summary with time and distance and also average pace. Ran 3K on the treadmill.

Then it was focus on biceps, triceps, legs, hips, calves and core.

Did not find the balance trainer so I used the balance board instead for 90s.

My masseur had done some investigation. A reason for me having issues with my knee and very stiff calves could be issues with hamstring and gluteus maximus, exercises that was good to do was bridges with a bar and donkey kicks. I have those in my hip program. Had not done donkey kicks for some time due to my scraped knee but got back to it tonite.

Also tried bridges with a light bar on my hips. I am not sure this is the issue but it is good to have strong gluteus maximus and hamstring anyway

 

Gym

Since I did not run yesterday due to unstable raining I decided to run on the treadmill again but this time on the older treadmills where u get more information and also have a fan 🙂
Ran 3k

Focus on back, shoulders, legs, hips, calves and core

Yoga

Had signed up for PowerYoga 2.

When I started to bike after work I realized I had a flat tire so I had to walk home. First my weaker brain thought that it would not be any Yoga but when I calculated how long it would take to get back home I was OK.

Knew it would take longer than 30 minutes to get to the sports center to started a bit earlier. Thought that I would get there before 10 minutes before the Yoga class started.

Got to the sports center a bit later than that and quite breathless, had 8 minutes to change so I had to sit down and start calm down by breathing deep.

Focus on the hips tonite which is good for me as a runner. I really love this class, such a great Yoga instructor who challenge us. Some balance issues today and fell forward, sometimes I laugh at myself. At least I try but do not succeed always. It was quite intense tonite. And so glad I decided to go even if I had to walk fast to get there on time. First time I was very breathless at the start but calmed down enough to get going.

So glad I am back with Yoga again.

 

16.96K Trail Run

Time again for some trail running.

Took the train to Höörs train station, no delays this Saturday, and then bus to Frostavallen. Once again I was the only one on the bus.

Glad that this bus exists, otherwise I have had to run 4K on asphalt to get to Frostavallen but now I can take the bus instead and just run back after the trail run is finished.

It was a bit icy when I walked down to the train station and was not sure how it would be on my trail run.

A bit chillier and it was a bit icy when I started running outside the parking lot and crossed the car road.

A bit heavier running today, do not know why.

The goal was once again to run up all the way on most hills, hopefully I could run on all footbridges.

Brought two soft flasks with 500 mL total of water in them.

Started my run and then when I got warm I took off my gloves and hat.

Today it was grey, rain in the air.

I really enjoy running these trail runs, so nice to be running in the forest and also the variation.

The goal was also to run more and walk less. Once again on blue I turned to the right to run closer to the lake Dagtorpssjön.

After I had taken the first picture my phone died, glad that I always bring an extra battery (charger) so I can charge the battery.

Today I ran the whole time on the first dirt road part on the blue marker.

Was running on all footbridges except the ones that did not have any mesh (=stålnät) on them.

On the blue I saw the cows on a distance but when I got to the place where they drink water, they had walked back up to the left. Didn’t have to deal with them.

Heard the hunters but know that they are not where I am running right now.  None of their cars passed me on the second dirt road, on that road I had to do some walking.

Did not walk up on the hill Djuralidsbacken but ran up on all the other hills after that hill.

Passed some who were out walking but no dogs today.

The plan was to run on the other side of the lake Vaxsjön so when I got back to Frostavallen I continued on green but realized that it is the red that goes on the side of the lake Vaxsjön so I will do that next weekend.

It is so nice to be able to run all the way when I get to Vaxsjön, earlier last year it was a lot of walking.

I did not even think about the right knee, did not have any pain this time, it is definately going in the right direction.

It started to rain during the trail run but did not get wet except my face.

After the trail run, I started heading back to Höörs train station. Bougth the train ticket via a app but did not activate it, did not know which train I would jump on back to my city. Just in case that I had to run if I saw a train coming in when I had come on the other side, it was good to have a ticket ready.

Results

Weight report

 

Running Pain Free

First week since Christmas Break that I could exercise on a Monday

Gym

Monday I went to the gym after work.

Focus on triceps, biceps, legs, hips and core

Had planned to warm up with indoor rowing but all were occupied.

So continued with hip stabilizing exercises, triceps, lunges, biceps.

Then it was time for hip tabata and core, still am not doing all hip exercises that will put force on my right knee and not the rolling wheel which is a core exercise. Calves exercises and the balance trainer for 90s

Was foamrolling my calves before I stretched.

 

Gym

Wednesday it was time for gym after work again.

Focus was on back, shoulders, legs, hips and core

Did not do any warmup.

Continued with hip stabilizing exercises, for back rowing, torsorotation and chinups and then it was shoulders where I take a low weight because during the summer I did something with my left shoulder and could not lift too heavy and getting slowly back. Will try to increase the weigh end of January or beginning of February. Then it was squats with a bar.

Different hip exercises where I today tried the fire hydrant (=kissande hunden) which was not a problem and then core. Calves exercises. The balance board was not avaiable

No foamroller available

 

Yoga

Ended Friday after work with PowerYoga 2 and my favorite Yoga instructor.

Some really tough poses. Interesting how the body works, on one side I could reach both my arms but on the other side I could not. Some balancing problems 🙂

So glad I have my own Yoga mat now that I just can roll out.