Etikettarkiv: ultrarunnercomeback

17.14K Trail Run

Time again for some trail running.

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.

Results

Weight report

 

 

 

 

 

Resul

Running Pain Free

Even if it has been two weeks holiday this week

Yoga

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.

 

16.8K Trail Run

When I woke up this morning it was raining and the weaker me spoke to me about not do any running but my stronger me won this time 🙂

Took the train to Höör’s train station and waited for the bus which would take me to Frostavallen.

Christmas Eve I fell on a ice spot, scratched my knee badly, my compression tights got destroyed so I ordered new winter compression tights that I could wear on my trail run and then I decided to test my new Altra Lonepeak 4.0.

I decided that I would get up to Höör and if the weather would be worse I had to come up with a B plan but it was only some drizzle so I got on the bus and then started my trail run.

It has been a while since I had been up around Frostavallen and it was nice being back. I wanted to take it easy, did not want to fall on my right knee which now has a big scab.

Expected it to be gooey and wet, wanted to take it easy so I did not fall on my right knee that has a scab since the fall Christmas Eve.

Decided also to stand still when I would take a picture, much safer that way 🙂

Felt very good to run up most of the hills, that was not the case this Spring when I got back with my running after my pneumonia.

Also remembered the down hill part where I fell earlier so I took it easy on that place

Started on the green marker, ran up on all those hills and then got on the white marker where I couldn’t run up all the way on one hill.

Thought that I would be fine but then it happened, fell on a flat part but lucky me I ended up in a not so gracious Dog pose (Yoga pose), did not fall on the knee 🙂

Decided to walk on all footbridges, I have the experience that they can be slippery when they are wet

I almost fell several times but I am quite good at fend off most falls.

I fell a second time when I had just said that walk over those places where there are a lot of stones, wet stones are slippery and then I was there again in a Dog pose 🙂

And then they showed up

I took charge, directed them to the left so I could pass. These cows are definately more afraid of me than I am of them.

Most of this route is on ”Tjörnarparen”, the ultra race I run in December and it is always special to get to the place where the third fuel station is. First year I ran, when this started, a guy stood further upp and pepped us. And u feel that you are getting closer to the finish line.

Finally I got to Djuralidsbacken (the toughest hill on this race, short and very steep. One time I have run up all the way, some years ago in August but now it is wet and it was as tough as expected but then I ran up the hill after that and that felt good.

In the woods I met a lady with two dogs who wanted to be patted, they had orange vests on them and asked her if they were hunter dogs, they were but she did not use them as that. I wondered about those vests, she was smart, on these was on mobile number if they would disappear.

Continued my run.

I hoped that I could finish this route around 2h and 30 minutes. Today I had to walk up on some hills, walk to catch my breath but not walk due to a knee  issue, it feels that I am getting there -> run pain free

Results

Weight report

Running Pain Free

Was suppose to be twice at the gym this week but during work at Monday I got issues with my right knee and decided to skip the gym Monday and it was not better on Tuesday.

Massage

NIce being back with massage 60 minutes. Still very stiff at a larger area of my right calf that do not give in.

Left calf was not stiff at a larger area and it did give in.

 

Yoga

Could not go on Massage Friday where there is a great instructor so I took a yoga class Thursday evening late with another instructor. Realized I have had her earlier. Too hazy in my taste but good Yoga.

A tip if u are late to a Yoga class, walk in and close the door silent. Take off your shoes before u walk into the yoga room and walk across the floor without any noise. That disturb me.

17.81K City Trail Run

Since Kullamannen beginning of November I have had a hard time heading out on a longer run.

First weekend I felt that I was on my way to catch a cold and decided to not head up to Frostavallen, the second weekend it was raining so I ran a shorter run on the treadmill. Last weekend I was in London with my consulting company and ran a 5K morning run on Friday.

Now it was time to head out on a longer run and decided to run my city trail run. Was not sure if I would run the short version or the long version.

It was snowing yesterday but I felt it wouldn’t stay and it was raining during the night.

Cold, grey and drizzle when I started. My knee felt good.

This summer when I got to the long uphill road in the neighborhood my legs refused to run up that road but today I made it all the way 🙂 Felt so good. Not breathless either.

Before the first hill part I ran close to the fields and it was gooey, something told me I might expect the same when I got to Klosterängens höjder (Klosterängens hills) and oh boy, say the goo and also realized that it was slippery so I had to walk up and down some hills there but then I could run on the dirt road down and up.

So I decided that I wouldn’t run up the second hill part, instead make a detour to get around 17K.

At 13K I started to feel pain in my right knee but this time it was not at the back, it was at the side so I decided to walk shortly.

During the last part of the route I got issues in my right thigh and groin and was forced to walk some more but I was satisfied with the route.

 

  1. Ran up all the way on the road in the neighborhood for the first time
  2. Ran 13K before I ran into issues with my right knee, wonder if the gooey slippery part made me walk ”funny” which caused the issue

For the last couple of weeks I feel that I am getting there, running pain free. Hope that more gym, Yoga and massage every other week will do the trick.

Results

Weight report

 

 

Running Pain Free

Regular training week.

The London trip has made my weight go up and down a lot this week. Great to be back with training again.

I have decided that working over time is not stopping me from exercising even if I am beat after extra hours, being at work earlier than normal. It will be soon over which is going to be great, want to have my normal life back again.

Gym early this week.

Treadmill was free so I ran 3K as warmup, stretched, felt a pain in my right knee in the beginning but it disappeared. Fan on.

Then it was time for biceps, triceps, legs, hips strengthening and stabilizing exercises. Noticed for the first time that when I was doing leg kick backwards and were getting down on my right knee I did not have any pain 🙂

Hip tabata and my mobile died during the tabata, forgot to charge it enough at work so had to count instead of going to 20 seconds on each exercises. Then I tried a new balance exercise using a Bosu ball balance trainer balancing for 90 s, doing the yoga position the tree and some other balance exercises, calf exercise and core.

The next day I felt that the ball balance trainer got my muscles sore. Will keep using it, have read that it will strengthen my inner core muscles which runners need.

Gym

Warm up was rowing 1500 m, faster then last week.

Then it was back, shoulders, legs, hips strengthening and stabilizing exercises and core, balance board, calf exercises

Yoga

PowerYoga 2

Got to the class, everyone was sitting on the yoga mat but no instructor. Have started to like this yoga instructor that have this class on Fridays. All of a sudden a girl moves fast forward and tells us that it will be a Yoga class, she find out very sudden after her YinYoga class that she would be the instructor for this Yoga class, she informed us that she had not done this in a while. Ok this would be interesting. It was a bit different Yoga class but focusing a lot on legs and back. Good for me as a runner. To have to step in with such a short notice she did a good job.

5K Short Run

Yesterday the consulting company that I am part of went to London to spend the weekend here.

Of course I had to get out for a run this morning.

This was my earliest run so far, started 6.12 am, shows 7.12 down  below, have not changed my pulse watch to the right time zone.

Some drizzle.

Good to bring my mobile in case I would be lost, have put the hotel’s address as one of my favorites. When I am in a new city and there is no trail to follow I keep more attention to where I am. Got out on a street next to the street where the hotel is and kept me there, took a detour into a park and turned around. Decided to turn back at 6.30 to be out 30 min and hoped that it would be 5K.

Find my way back but had 2 minutes left to have run 30 minutes so I continued to run up the street and turned to the right and back, got down on two streets but dead end so I had to turn back.

Stretched before and after my run, felt something in my right knee in the beginning but it disappeared.

I am glad I went out, now it is time to do London.

 

Running Pain Free

This week won’t be a great training week.

I am going to London with the my consulting company leaving Thursday getting back Sunday.

So only pain free activity this week was massage 30 minutes.

Once again my calves were stiff all the way up to my hollow of the knee.

Thinking more and more that not only poor stretching, not enough gym and yoga. Stiff calves might also be a reason why I have had issues with my right knee.

Thinking about having 60 minutes massage every time now to loosen up my calves.

Will run at least one time in London during my stay there.

The goal towards running pain free continues.

Intervals on the treadmill

The original plan was to head up to Frostavallen but after 10h overtime I needed sleep and decided earlier this week that I would run my city trail run instead.

When I woke up in the morning and threw garbage it was rainy, foggy and chilly.

I decided to wait and see if the weather got better. The weather continued to be foggy, rainy. I decided to head to the gym and run on the treadmill, doing intervals.

I biked to the gym and at the gym I started to stretch.

Put the security string on and fan on as well.

Started with a 14 min warmup 6.40 min/k (9.0) pace and then after 7 minutes I increased the speed to 9.5 then it was time for the interval part

6 min 6.00 min/k (10)

1 min rest 6.18 min/k

5 min 5.53 min/k (10.2)

1 min rest 6.00 min/k (10)

4 min 5.46 min/k (10.4)

1 min rest 6.00 min/k (10)

3 min 5.39 min/k (10.6)

1 min rest 6.00 min/k (10)

2 min 5.33 min/k (10.8)

1 min rest 6.00 min/k (10)

1 min 5.26 min/k first and then changed to 5 min/k  (11-12)

1 min rest 6.00 min/k (10)

Then 9 minutes cool down where I slowly ran slower and slower.

What happened during cooldown I accidentally draw out the security string and the treadmill stopped so I had to start all over 🙂

Distance: 8.33K, time: 50.32 min, average heart rate: 156, average pace: 6.04 min/k, max pace: 4.18 min/k, VO2 Max: 32 ml/kg/min

Running Pain Free

Gym

This week I am working overtime so I got to the gym 1.5h later than usual. The original plan was to run on the treadmill but all of them were occupied. That what happens when u get to the gym late.

Tuesday I focused on triceps, biceps, time again to exercise my calves, lunges with a bar, hip stability and hip strengthening exercises, hip tabata. Core where the rolling wheel did not happen but this is what is good when I am at the gym twice a week. I did four of those five core exercises and will do them Friday again. Then calves exercises.

No foamrolling but stretching

PowerYoga 2

Wednesday was Yoga. I found a Yoga instructor who have challenged us later with some pretty advanced exercises. I was able to do them even if they were tough. I was able to do the turtle, with my left foot I could put it above my knee but not with my right, less balance with my left foot, very likely due to a foot ankle injury some years ago.

So glad that I am back with Yoga.

Gym

The plan was to get to the gym Friday.

I was ordered to work overtime 8h this week and from the beginning I would leave work at 16.00 (4 pm) but wanted to finish one thing that at the end failed. I got a bit later that I had planned so part of me wanted to head home instead but lucky me my stronger me said you are going to be at the gym twice this week because next week won’t be a good training week.

So I biked to the gym, decided to skip core and less back exercises.

Was suppose to run on the treadmill but decided to row 1K instead, took 4:53 minutes

Then I continued with back, shoulders, legs and hips, stretching.