Etikettarkiv: halfironman

Preparation HIM

#1

Preparation for my first Half Ironman starts this week.

When I got home from work I had received the pedals to my bike that I have succesfully attached to the bike. Tomorrow I will go and try out biking shoes. I have not been able to choose any yet because there are so many choices. But where I will do the bikefit later have biking shoes and the brand that I am after – Shimano.

There was biking on the schedule but since I have not had a bikefit yet I decided to book Spinning tonite. I have tried something new – SpinningHIT.

It has been a while since I was at a spinning class last time. New bikes. Figure out how I could lower the saddle. Brought water and a towel with me.

New now was that during the Spinning in front of us was a screen with a road 🙂

It was an interesting class, we had tabata like Spinning where we were working 4 minutes and then rest. Different variations.

Two times we had 8x20s with 10 min rest between where I was sitting every other and standing every other.

This could be an option but mainly I will sit on my Trainer at home after I have been at the bikefit. Then later I will head out on the roads.

I was breathless afterwards

Short Run

On the training schedule I am suppose to run 60 minutes distance run and 45 minutes hill. Since I am already a runner I will run what I have planned but because of this schedule I changed tonites 5K scheduled run to a bit longer run, turned out to be 6.5K.

A bit windy but nice to be able to run most of the run in a wool long sleeve, I had my fleece on from the beginning and gloves and hat, it got to be too hot so I removed fleece, gloves and hat. Then later the fleece went back on again because it got a bit cold but then it got off again.

Nice to run the whole run without have to stop and walk. OK pace

Very likely that the battery on my pulse belt is old, therefore I have not any registered heart beat and other data but will fix it this week.

This weekend I will run my long trail run. Did not make it up to Frostavallen last week but now I AM going to get up there and run my first trail run after my vacation

Bikefit

Thursday evening I did my bikefit, you go through different tests to get your bike suited for your body, not just height and length.

I did a full and it was very interesting what measurements were done. I need to get back Monday after work to finalize the bike, the handlebars needed to be adjusted further so I have as comfortable posture during the aggressive riding.

Friday after work I brought out the Trainer that I will put my bike on for indoor training, I will spend a lot of time here, many long bike rides.

Friday nite it was time for one of my favorite exercises – PowerYoga 2

Very windy when I biked to the sports center.

Today it was focus on the hips.

Doing the Crow pose I could lift for just a few seconds 🙂  better than nothing

Tonite I had good balance and could put both feet above the knees during the Tree pose

Finally I was able to lift from the Elephant pose, surprised that I was able to do it on the left side. Felt very heavy first but then I just gave it a try

Last training this week was finally a longer trail run. So nice to be back around Frostavallen.

Ended up with the distance 17.19K, average pace: 8.25 min/k, total time: 2:24’43h and then a 4.22K run back to the train station, average pace: 8.36 min/k (a run/walk run on asphalt), total time: 36’14.4 min

Next will I will continue with the bikefit Monday and hopefully I can test my triathlon bike on my Trainer Monday evening and next week will be some swimming too.

Weight report Monday April 1:
(start weight first week of preparation)

These extra kilos are going to get off for sure, cannot wait to see some major progress soon.

 

 

Running Pain Free

Gym

I biked to the gym after work.

Had planned to run 2.5K on the treadmill but all the treadmills were occupied when I entered the gym so I decided to warmup with indoor rowing. Decided to increase the distance to 2K.

Distance: 2020 m, time: 10.16 min, 5.04 min/k

Focus tonite was hips, triceps where I did dips, biceps where I did dumbbell, legs where I did squat with a bar.

Ended with extra hip exercises: top leg, clam, donkey kick, bridges, fire hydrant, side kick and circle.

Calf exercises

Then I also did balance trainer counting to 90

For core I did rolling toe plank increased to 40, plank did 40, boat with 10kg weight, rolling wheel. Plank with a throwing ball where I did 35, 20, 35

Stretched and then it was time to bike home.

Gym

Decided to do indoor rowing as warmup, 2K. Felt a bit more breathless this time. Ended up with 2022m, time: 10.28 min

Focus tonite was back where I did chinups, torsorotation, rowing and chinups, shoulders, hips, legs where I did squat with a bar and a calf exercise

Being away on vacation for three weeks without being at the gym will get consequences. Have lost strength in my back when it comes to chinups and rowing.

Ended with core where I did rolling toe plank, have now increased from 30 to 40, plank where I tonite did 40, boat with a weight where I this week increased from 5kg to 10kg, rolling wheel and then of course plank with a ball where I did 35, 7 and 22

Hip tabata where I did squat to side, side lunge, wide squat, single leg crab, superman, lung to heel raise, donkey kick, plank leg raise

Balance board counting to 90.

Foamrolled my calves and then stretched.

Yoga

So nice to bike PowerYoga 2 tonite.

A lot of rotation exercises, good for my back.

The elephant did not work at all

Nice with the dove again.

9.80 Trail Run

Many changed decisions this week about my trail running today.

First I had planned to get up to Frostavallen and run a 18K run but then I changed mind yesterday. Decided than to run my city trail run which can be either 16K or 21K but when I woke up this morning and saw the grey sky and it was cold I decided that I would run a few laps on St Hans Hills. Was not sure if I would run 4 laps but maybe 3 laps.

I was not so motivated and it took some time before I finally started my run.

My pulse watch did not find my pulse belt and then not found the GPS but I started.

Felt that I had dressed too warm but I would be able to remove my jacket and just run in my wool long sleeve.

 

Felt pain in my knee early and had to walk a bit. Happened a few times before I got to St Hans Hills. The plan was to run up on all hills.

Saw some freesbee golfers and asked them if they had a competition. Would be good to know, then I would expect a freesbee flying around during my run. It was a club competition.

At one point I had to take off the jacket, got too warm. It was gooey and I had my regular running shoes.

At the beginning of the circle hill it was extra gooey so I took it very easy up that first hill and then I could run again, decided that I would run 2 laps and then I when I was running down a hill I just fell flat on my butt 🙂 At least I fell soft but I got very gooey and wet. It was time to head home 🙂

I could say I had a mud runn today 🙂

I was wondering what people thought when I passed them.

Even if my body was not really with my it was nice running again. Hope it will get warmer soon. The sun was out a few times during my run.

Next week it will be Frostavallen for sure.

Results

Weights

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