Etikettarkiv: massage

#week 11

Rehab exercises that I will do this week

1. Squats from a chair

2. Gliding bridges with both legs

Rest week where I will have a running free week and no gym

Monday

Slept one hour longer this morning, no gym before work

Then after dinner I did the two rehab exercises

Tuesday

Good workout in the pool, not too crowded, maybe due to the grey rainy weather but it worked for me 🙂

Last week I felt a bit in my right shoulder. Too much paddle exercising can cause that, I changed to smaller and have more shoulder exercises at the gym to build up strength.

So I was not sure about how 3×500 m paddles and buoy would work for the shoulder, decided to start with paddles and buoy on the first 500 and see how the shoulder would respond, it did not complain at al during the three 500’s 🙂

Distance: 2075 m, pace: 2’34 /100m, time: 53’29.3 min

After work I did the rehab exercises

Wednesday

No swim training

Rehab exercises after work

Thursday

During the afternoon the phone rang, I did not recognize the number but got voice mail and listened and realized I have totally forgot my massage time but I was asked if I would be able to get there asap and get 45 min so I biked in super speed to massage, got some water and then got my massage and apologized more than once. I was stiff on my calves, hips, butts, back and neck.

Rehab exercises after work

Knee feels much better, not so sore anymore.

Friday

Ob boy was I tired when the alarm went on in the morning, part of me wanted to go back to sleep but realized that I had Yoga which motivated me to get up.

I really enjoy this PowerYoga 2 before work Friday mornings.

Focus was on hips

Rehab exercises after work.

Saturday

Finally I could join Openwaterswimclub group training, it has been awhile since last time since I had to prioritize my running.

Different techniques with a great bunch of good swimmers.

Got some cramp during fin training, first in one of my toes on my right foot but then cramp in my left calf.

Distance: 2550 m, pace: 2’29 /100m, time: 1:03’41 h

Next week I am back with a regular training week where I will test to run two shorter hilly runs before the longer trail run.

 

Running Pain Free

This was the first rest week after the race Double Death Nov 3rd.

Decided to do the same as if I would have finished an ultra race. Which means 2 Yoga classes and massage.

Started the week with YinYoga, great Yoga when you are stiff. You sit longer in each position, 4-5 minutes. Never know in advance what the Yoga positions will be but it was concentrated on the hips and gluteus. This time I also used yoga bolsters when it felt too tough. I avoided these tough bending positions. Was not ready for those yet.

60 minutes massage was well invested money. Felt that I needed 60 minutes. The masseur started with my back, felt that my lower back was tired after the race, neck, thighs both back and front, calves and finished with my neck. A couple of weeks ago I got pain in my neck, have not fallen during training, sleeping with open window. That neck massage helped a lot. Did not feel anything in the evening afterwards or the morning after, felt pain again in the afternoon. It has been a bit better this week even if the pain is not gone completely. Will be more neck massage especially til summer due to a new challenge I have decided to do this summer.

Ended with PowerYoga 2. Since I did not finish the last lap I felt that I did not need two YinYoga classes, PowerYoga would be just fine. Had some yoga positions where all participants balance got challenged. Could not go all in when it came to some yoga positions. Was still stiff.

Running Pain Free

I started the year with pneumonia and have been working on coming back after that. Started running in April after a rough cold in February.

During the summer I experiencedissues with my right knee.

Usually I have experienced that and then that issue has gone away but it continued.

Then I decided that I have to run pain free and got in touch with Lisah Hamilton who recommended me to talk with Rich and had a conversation with him. Great talk where I got to think a lot.

What has happened is that I started to commute to Älmhult beginning of 2016 and had to reduce my training to survive, not be able to do Yoga before work.

After Älmhult I started my job in Malmö and still did not do Yoga, could run at lunch time on Mondays either on my own or with colleagues.

Got a new assignment where I felt I could not run during lunch time.

Changed Consulting company, love my new assignment but could not run at lunch time and reduced my gym to once a week.

Have done massage once in a while.

During my talk with Rich it was clear to me that I had to go back to being at the gym twice a week, since I have not been good at stretching this summer, have streched but not long enough, I had made a decision to go back to Yoga again and RIch mentioned massage reguarly. Plus I have decided that I will run at lunch time every other Monday and after work every other Friday after work.

This week I went to my first Yoga class after a long absence and it felt so good. Was a fantastic class for me as a runner, some very good stretches for runners, a lot of planks, the dove etc. I am going to do Yoga once a week and after my race in November it will will be two times the week after to stretch out a lot, which is needed after a tough trail race.

So I have sceduled Yoga next week.

Went to a 30 minutes massage before work this morning and got a good masseur. Both my calves were stiff but more on my left calf, hurt a lot but I can take it, stiff on the back of my right knee and stiff on my right hip.

The masseur gave me a new exercise that involves my foot and suggested foamrolling which I will continue with everyday from tomorrow.

Will continue my journey to run pain free