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.
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.
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.
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.
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.
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.
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.
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.
Wore ny new winter compression tights, wool socks, wool long sleeve shirt, wool sports bra, winter jacket, gloves and hat plus ultra back pack, altra lonepeak 4.0
When I was on my out from my home I realized that I had forgotten to put water in the water bladder, lucky me I had two soft flasks to fill a total of 500 mL with. 🙂
When I walked down to the first train station it felt a bit icy but it had not rained the whole week so I was hoping it would be less gooey than last weekend.
When I got down to Lund central station I heard that one train was delayed, checked the board and saw that there were more train delays including my train, due to rail road tracks running. Unbelievable. I was thinking when will the train arrive in Höör, the buss leaves at 9.22 and the train would leave 8.52 instead of 8.44. It would be tight, part of me wanted to turn back but I decided to take the train. We left 8.54. Got to Höör train station 8.18, the bus was there and I made it 🙂
Looked like it had been raining but it was not grey as last weekend.
Got out from the bus and started my pulse watch and then started my trail run.
I had decided that I would run up all the way on more hills.
Looked like it was gooey icy. The goo was not as wet as last weekend in the beginning.
Passed some runners in the beginning, the girl had actually the same winter jacket and color 🙂 They ran with rods
Started on the green marker and got up all the way on all hills, there is one part where it is going down hill where I have fallen last year when it was wet and gooey so I took it easy down there.
It was colder this Saturday then last weekend so I had cold hands in the beginning but they got warm and I took them off and my hat.
Then it was time to get on the white marker and now I ran up all the way on the white marker, felt great. It is definately a mindset. I remember this Spring when I ran up part of the way or walked all the way, I was heavier than but still if u have the right mindset u can do it.
Hadn’t fallen yet
Visited the toilet before I headed out on the blue marker. Thought that I would take off my jacket but decided to keep it on.
Today I ran on all the footbridges.
Today it was me, the hunters that mainly was out.
On the blue marker I decided that I would run on the original ”Tjörnarparen” part, earlier this blue marker was black but when it was very wet and gooey they changed it to blue and changed the path so it is going to the left now but earlier it was going to the right, closer to Dagtorpssjön. I could actually see across the lake and see where I would continue after the dirt road.
There are two dirt roads on the blue marker and I get so bored sometimes that I walk, I do not know why, it will just take longer but I do not walk too long because I am out running, not trekking which I remind myself about when I start to walk.
I was almost falling a couple of times but did not.
On the second dirt road there were a lot of traffic, some cars passed me, it looked like it was hunters who moved to another location.
I could see the sun among the clouds and finally it got out, so nice
Til now I have run up all the way on all hills and now it was time to get up on Djuralidsbacken (Djuralids hill) which is short and very steep, at this time of the year I am walking up on it, it is too wet and gooey for me but I hav run up all they way on this hill in August some years ago because I decided that I would do it so once again right mindset.
Today I did not meet any cows but at the same place as last time where I met two dogs there were two very white fluffy dogs and a white samujed.
They ran towards me and barked, the listened to tcht, the smaller ones ran after me when I passed their owners.
I was now back on the green marker and passed another runner with a happy dog and said hello.
I had planned to run on the other side of the lake Vaxsjön but decided to run on the same side. So I finished on the orange marker. Now I ran all the way to the parking lot, remember this Spring when I walked part of it. So different now.
So ran up all the way on all hills except Djuralidsbacken, ran on all the footbridges, I hoped for a better finish time this Saturday and I did it, 8 minutes faster and a bit longer trail run, the average pace was a bit faster.
Enjoyed the trail run a lot, so much variation and nice area and no city noise.
Next week I will do the same route as today but run on the side of the lake Vaxsjön, I suspect it will be a bit longer.
Time to head back to the train station, I was not sure if the trains would be delayed or not but they were on time. The run back to the city is running with walking.
Christmas schedule still, PowerYoga 2 this evening was the only Yoga class that suited my schedule. I had hoped that it would have been a suitable Yoga class Friday but no such luck.
Was a bit afraid it would be too soon for my knee but I decided to give it a try.
I got a Yoga mat and a Yoga mat bag for Christmas so I brought the Yoga mat to the class, turned out we were several who had their own Yoga mat.
I did not have any issues with most poses but the Child pose I had to put my right knee in another angle
The tree pose tonite had to be below my knees, usually I can put one of my feet above the knee but it did not work tonite.
I was glad I went to this Yoga class, new instructor which I could go to again
Massage
60 minutes massage before work.
Since my right calf was stiff over a larger area and I ran a trail run this weekend I wanted the masseur to focus on the calves, back of my right knee (got pain after Yoga probably because I could not put any weight on my right knee) and if there was time over, thighs, hips and lower back.
My right calf still needs work, it is slowly getting better, my left calf was normal stiff.
Will be nice when my right calf will be normal stiff so more parts of my body can be massaged, like back, shoulders, hips, thighs and neck (will probably be needed this first part of this year when I will prepare for a new challenge)
Gym
Since I felt pain at the back of my right knee I decided I wouldn’t run on the treadmill or row before I started to lift weights.
Today it was biceps where I have increased the weight last week, triceps. hips, legs and core.
Was glad that I could do this hip exercise that I had not done in a while but started last week. Used this balance ball also for 90s, thougt it would be good to do this tonite instead of tomorrow since I will run a trail run this weekend. You get very tired in your calves doing this exercise. I foamrolled my calves and back of my knees.
Gym
Time for my second time this week at the gym.
Have not felt any issues at the back of my right knee at work but when I started my first hip exercise I felt it. Had already decided that I wouldn’t do any warmup so my right knee could rest a bit more.
Today it was back, shoulders, hips, legs and core.
After the gym yesterday and this morning I had issues with my back so if was good to work on my back. Did not feel any pain during ”Sitting rowing”, torsorotation, chinups.
Today it was hip tabata with the exercises that I can do, core, balance board and then I foamrolled my calves, back of my knees and hips.
Stretched at the end.
Looking forward to the trail run tomorrow when I plan to run pain free again. The same route as last weekend but at the end I will run and have the lake on the left instead of to the right.
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