Etikettarkiv: runpainfree

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

Short week due to Christmas celebration.

And so this incident with my right knee on Christmas Eve.

Of course it wouldn’t stop me from getting to the gym this week.

I couldn’t find any Yoga class that fitted my schedule but I needed to get back to the gym. Was not there last week.

 

Gym

Couldn’t do all exercises because I cannot put down my right knee on the ground.

Started with 1K rowing

Then it was some hip exercises, biceps, triceps, lunges with a bar.

For the first time I did this good hip exercise that I hadn’t done in a while. I step on a ”bench” from the front, side and combination front and side. The goal is to do this exercise once a week at the gym from now on.

Then hip exercises I could do was laying on the side and lift the top leg, bridges, plank leg raise, squat to the side, side lunge, single leg crab, wide squat, lung to heel raise.

Stood on a balance board counting to 90, foamrolled my calves

Then for core it was rolling toe plank, plank, boat with a ball

Then of course stretching.

Gym

TIme for the second time at the gym this week.

Decided to do indoor biking as warm up. Strange bikes. Realized that I have not been biking for a while. Could set that my distance goal was 3K and then found out when I have done that 🙂    Thought that I would also know how long it took but not.

Continued with back exercises. Realized when I got back home that I forgot to do shoulders.

Ended with core: Rolling toe plank, plank, boat with weight, pilates and then halvmoon (balance trainer) for 90s, suppose to be good for my inner core muscles.

Then hip exercises: top leg, Squat to side, Side lunge, Wide squat, Plank leg raise, Single leg crab, Lung to heel raise 20s (10s+10s)

No foamroller was available so ended with stretching.

See how it will go tomorrow when I plan to run my first trail run since Kullamannen in November.

 

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.