Etikettarkiv: painfree

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.

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.

Running Pain Free

Gym

The plan was to run 3K on the treadmill but I got to the gym a bit later than I usually do and the treadmill was crowded, decided to see if the treadmills would be free later.

Continued with the weight training: hips, triceps, biceps, legs (lunges with bar for instance), core: plank with toe rolling, plank, boat with weight, pilates), hip tabata.

Finished with stretching.

Realized when I was on my out from the gym area that my locket key was gone, that is how it is going when  you are taking off your shoes where you have your locker key. Tried to find it. Had to go to the reception and admit my mistake, got help to get into my locker and I had to show an id ( appreciated that a lot: getting into my locker but also that they asked for id). Bought a new lock on my way out.

Massage

This week it was time for 30 minutes massage before work.

Still is a bit stiff in my neck and felt that massage my calves and neck first hand.

The masseur said that she could have massaged my calves for 1h. They were stiff close to the knee so maybe that can be a reason why I have a knee issue. I was stiff on the inside of the calves.

I might go over to 1h massage.

The masseur suggested squats two times a day.

Gym

Today I could start running 2.5K on the treadmill before I continued with the strength training. No issue with the knee during the run. I stretched before and after the run.

Today it was back, shoulder, tried 3 kg, something happened during one of my trail runs and have not been able to do any shoulder exercises but started light today and was able. Then it was squat with a bar and hip stabilizing exercises.

Finished with core, hip strengthening, foamrolling and stretching.

When I started my hip exercises I realized that I did not have my gym card on me, realized in that instant that when I ran on the treadmill that I put the card at the front at the treadmill. Went down there quickly, a guy with head phones was running on the treadmill, try to get in contact with him but he ignored me. So I waited til he had stepped off the treadmill. The card was not there. Asked the gym instructor if someone has given him a lost card but he hadn’t, the guy who I thought did not hear what I was saying came to me and asked me if I had found the card????? No and he thought that the instructor got it.

Went to the reception but they hadn’t either so we went back to the gym to check and we then met the gym instructor who had find the card:-) Not been my days at the gym this week. Hope this won’t happen again.

PowerYoga 2

Decided to go to a Yoga class to start the weekend. I think it is the second time I have been at the Yoga class, the Yoga instructor makes us do some very challenges Yoga positions.

A lot of Dog, plank, warrior but then this Friday it was time for some new challenging Yoga positions that I didn’t manage all the way but one I could actually manage. I have something to work on.

Good hip stretching tonite, dove again which I like a lot. I am so glad that I am back with Yoga again. Hope that this will do wonders.

Tomorrow I will found out if I see some progress with my knee when I am back with my trail running at one of favorite trail places around my neighborhood.

Running Pain Free

After had talked with Rich who is a life coach and I talked with him about what has been going on since 2016 he said those magic words. You know where this is heading. Realized a few things.

Stopped doing Yoga
Gone from going to the gy twice a week to once a week.

He suggested massage every other week so this is the second week after Kullamannen. The first week I did two Yoga classes and 60 minutes massage.

This week it was time to run which I did Thursday, was suppose to be 10K but due to rain I cut the distance to 7.5K. Then it would be two times at the gym and then one Yoga class.

Gym

Did the short program with biceps, triceps, legs and core.

Tried a new hip exercise called hip tabata, 4 min

Plank leg raise
Squat to side
Side lunge
Single leg crab
Wide squat
Superman
Lung to heel raise

Did all the core exercises

The day after I felt that tired in my core muscles

Foamrolled and stretched.

Gym

Second day at the gym I started with 2.5K run on the treadmill with a 6 min/k pace.

Then it was focus on back, cannot due any shoulders yet, did something on a trail run earlier this year. Legs and core again.

So now when I am doing gym twice a week I could do all my back exercises.

Realized that some exercises on the hip tabata were not accurate so I redid them. Did some of my regular hip exercises, most of my core exercises. No foamrolling but stretching. Forgot to stretch before the treadmill but did not run into any issues.

YinYoga

Ended the week with YinYoga.

Interesting to hear the Yoga instructor saying that YinYoga was not about stretching. You are sitting in a Yoga position for 5-6 minutes, for me it is strething also.

Today I did Yoga positions for hips, back and arms.

Feeling this week is that I have been doing hips twice, core twice and it feels which means that I am going in the right direction. Hopefully I will be able to run pain free. Next week it is time to get back on the trail. It is going to be interesting to see if it will be different or not.

 

7.5K Short Run

#72

This is the second week after the race ”Double Death” (=Dubbeldöden), part of Kullamannen, November 3rd.

I decided to take one rest week the first week after, took two Yoga classes and had 60 minutes massage.

This week is was time to start running again, the original plan was to run 10K.

Had to run some errands after work but when I got back home I put on my running clothes and decided to use the headlight that I bought last year to use on the race Double Death, incredible headlight where u see way ahead of u and to the sides. There is one dark dirt road and then when I turn to the left on the asphalt there is no lights there either.

Felt that I had a good pace from the beginning, decided that I wouldn’t look at the watch, just let my legs decide what pace they wanted and go for it.

Stretched before I headed out, felt a bit in my right knee when I started the run but it disappeared. Some cars passed me when I was on the dirt road but felt that they saw me early.

When I had run more than half the route it started to rain and I decided to cut the distance, I have not have had a cold yet and not plan to have it either.

At the end I also felt a bit in my right knee but was not forced to stop. I get the feeling it is going in the right direction with Yoga now and massage twice.

This week I will go back to the gym twice a week instead of one and will see if that will do wonders.

Results

The cadence was 180 today, long time ago I saw that 🙂 I ran the whole route without stopping.

Weight report

– 0.35 kg from yesterday. I will keep up the good work, will be better when I get back on those trail runs.

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