Etikettarkiv: runpainfree

#week 17

Rehab exercises that I will do every day this week:

  1. Squat from a chair 3×10
  2. Gliding backwards lunges 3×10
  3. Gliding bridges on one leg 3×10

Monday

This morning it was time to get to the gym for the first time this year. Cough is finally gone.

Very obvious that I had not been there in a while. Chinups could I only do 1 time barely 🙂

Last time they were adding two extra rooms and now those have been finished so machines had been moved around but good to be back.

Rehab exercises were done before I left the gym.

In the evening it was time for brutal intervals 4×4 min with 2 minutes rest.

Tuesday

This morning it was time for my first swim this year, since it had been for a while I had decided to swim for 30 min. I had been missed 🙂

When I had my cool down I could not understand why my bathing suit was so loose on the shoulders.

When I got back to the locker room I realized that I had forgotten to take of my linnen. One other swimmer thought that I might have been cold 🙂

Wednesday

Swim for 30 minutes before work, speed was improved and no linnen over the bathing suit.

After work it was time for 7×2 min hilly intervals, had reduced the rest to 2 min which was perfect, got back to the starting point and then in a short moment it was time for the next interval.

Was sore in my butt and calves but now I have caught up with the training program preparing for Hoka Torekov-Båstad and while only do intervals once a week, think that my feet and legs will be more happy.

Afterwards I foamrolled both my calved and feet

Thursday

Feet and calves were not so tired this morning.

Gym before work but forgot my towel so I could only do rehab squat from a chair.

And then after work I did gliding backwards lunges.

Friday

This morning it was time for my first PowerYoga 2 this year now when my cough is gone.

Felt also that I had not done Yoga in a while. Tough with balance and standing in certain poses felt tough that normally do not feel tough. Need to be there Friday mornings from now on.

Saturday

I drove to Frostavallen earlier to get a head of the Tjörnarparen runners, Tjörnarparen is a race with the following distances: 50K, 100K, 50 miles and 100 miles. They started at 9 am 17K from where I was and I started from Frostavallen about the same time. From time to time I looked back so I could step a side if I would see runners coming.

The goo was frozen, was not so pleasant for my left foot who is a bit upset after the intensive interval training lately but next week it will be more normal training with intervals once a week.

It was still pools of water that I had to deal with with ice on the top.

The sun was out which was really nice.

After 1h 17 min when I was running back on white I saw three runners running the 50K distance and then the high light of the day was that Kilian Jornet passed me in a high speed, I cheered him on 🙂 It is true he ran Tjörnarparen 100 miles.

It was heavy running, I felt it in my calves after two interval trainings. I decided to increase the distance a bit. I had a great day in the forest and my knee feels better and better and now I have started to run more on some of the dirt roads, that is my goal March 26th when I will run Hoka Toreko-Båstad, run more on the dirt roads but still avoid the asphalt.

Sunday

Rest day which I have spent watching the Olympics

Weight journey

Still have a long way to go but it is going down now when I am back with training.

#week 16

Rehab exercises that I will do everyday this week

  1. Squats from a chair 3×10
  2. Gliding lunges backwards 3×10
  3. Gliding bridges with one leg 3×10

Monday

Today I decided to do Physical training with my own body at home

Squats

Toe lift

Kick backwards

Shoulder exercise

Lunges with squat

Balance exercise

Push ups

Superman

Situps

Regular plank

The Custom Workout on Runkeeper was once in a while even if it said that the exercise lasted for 1 min, it went over to rest immediately, it could be a bug. I am going to see if no repets will work better next time.

Tuesday

This morning I realized that it has been snowing during the nite but suspected that it would be gone tonite. I hoped that the temperature wouldn’t drop so it would be freeze. Glad that it didn’t.

Preparation for Hoka Torekov-Båstad continues and after work it was interval training 1-2-3-3-2-1.

Part of me wanted to skip training when it was raining but the stronger me won. Walk to the bog and then warm up for 5 minutes and then it was time for the intervals.

Rain, windy and upwind 🙂

Tired legs.

Had to use Runkeeper from my watch to start the custom workout, my apple watch hang. I had turned off the stats information yesterday but realized that there was not talk at all.

Wednesday

I am part of a challenge this month called ”Run til u fall of the Edge – February Challenge” where I have to run/walk February 1st 1K, February 2nd 2K etc and no buffering, I know I won’t make it til end of February but it is interesting how far I will make it, usually mid of the month so today it is no training day but I went out for a 1h walk after work.

Thursday

After work it was time for hilly intervals, 6×2 min, now I had reduced the rest to 3 min.

Realized when I got up to the hills where I am doing my hilly training that it was very wet, it had been raining during the week, and gooey.

Still heavy running up the hills but the more I do this the better it will feel and also when I have lost some weight it also will feel lighter.

Friday

After work it was time once more to do body weigh trainin at home, next week I will be back at the gym now when the cough is gone finally

But tonite it was

Squats

Toe lift

Kick backwards

Shoulder exercise

Lunges with squat

Balance exercise

Push ups

Superman

Situps

Regular plank

Saturday

Decided to not increase the distance since I am still heavy and have been struggling a bit with more walking on the flat parts.

Had decided to try to run more and maybe manage to run up on some hills.

It was wet and gooey but just ran through the water ponds and goo. So nice to be able to drive to Frostavallen and have dry clothes to change to after the trail run.

I passed a very interesting animal that I do not see on my routes except enclosed.

I did not have to walk on the flat parts and I also managed to run up on 3.5 hills that I have had to walk up on now that I have gained weight so it felt great.

I also could run on the side of a dirt road where I walk onwhen I am on my way back.

Good to be 10 minutes faster than last Saturday.

Sunday

Since I am part of a challenge I needed to walk/run 6K and Sunday is a really rest day when I am doing a lot. So in the afternoon I went out for a walk. Needed to get to the grocery store to buy cream for the pie that we would have for dinner and then throw garbage I managed to get over 6K

#week 15

Rehab exercises that I will do every day this week

1.Squats from a chair 3×10

2. Lunges backwards 3×10

3. Gliding bridges with one leg 3×10

Monday

Tonite after work it was time for interval training.

I am getting ready for Torekov Båstad race, 21.4K which is March 26th and they have a training program where I plan to do the interval.

So it was 10×1 min intervals with 1 min rest between where after 5×1 it was 3 min rest. When Suunto decided to get rid of Movescount and continue with the Suunto app it has not been possible to create workouts but some weeks ago I found out that I could create custom workouts in Runkeeper. The plan was to try this out tonite but I could not find the custom workouts in the dark and froze without gloves so I just had to start a regular run and keep track of the minutes, during the first 5×1 min intervals somewhere I got lost in the minutes so I had 2 min rest between the fives instead of 3 min.

Distance: 3.81K

Tuesday

The plan was to head out on a 5K run but my knee is a bit sore, not the whole time and less than last year so I decided to head out on 1 hour walk in the dark so I can test hilly intervals on Thursday.

Wednesday

The original plan was to get to the pool and have swim training but I was still coughing last night and then I am staying out of indoor training activities so after work I decided to head out on a 1 hour walk in the dark.

Thursday

After work it was time for my first hilly intervals this year.

6×2 min hilly intervals and decided when I created the Custom Workout on Runkeeper that it would be 4 min rest between.

The first interval I got further than I thought I would get, second interval I got tired legs early and did get as far as I thought I would get when I started the intervals. At the end I got longer than the second time.

Felt that I have not done hilly intervals in a while, I did not do any intervals due to my knee last year so it feels nice to be able to do them now but Pulse based has to wait because that is on asphalt.Even if it was windy it was not too bad.

The rest was too long so next time I will have 3 min rest and see if that works better.

Distance: 2.80K

Saturday

This morning it was time to head out on my trail run, it was time to increase the distance.

When I woke up it was raining, you never know if the weather would change when I got to Frostavallen but no such thing.

Just to put on the clothes for the weather and head out. Goo and wet was back 🙂

Since I have gained weight due to five weeks lack of exercising it took a bit longer, some hills that I usually run up on I had to walk up on, my legs just stopped but I also ran up some hills that I actually thought that I would have to walk up on.

Some walk on some flat parts where I got a bit too breathless. Knee got a bit upset but I did not have to cut the distance.

So glad that I can borrow a car so I can change to warmer clothes, dry socks before I drove back home.

Since I have started to exercise more this week the weight was not so depressing this morning

Weight Journey

-0.7kg this year so far


#week 14

Thought that I would get rid of the cough this weekend but no such luck so I continue with my rehab exercises while waiting to get ready for exercising again which I am planning will happen this week.

Rehab exercises that I am doing this week every day

1. Squats from a chair 3×10

2. Lunges backwards 3×10

3. Gliding bridges with both legs 1×10 and one leg 2×10

January 19th I started doing Glididing bridges 3×10 with one leg

The plan is get back with my trail running and then starting doing different types of intervals, still avoiding running on asphalt and hard dirt roads. And after the rehab exercises will have a knee that won’t protest too loudly

Saturday

Finally I could head out on my first run this year after several weeks of cold. Decided to run the green marker to not push it too hard.

Knee have been resting and I have done 2 weeks rehab exercises.

Cold but I had such a great run, knee was happy. Have gained weight but I could still run up all the hills except one that I normally run up on. Some walking on some flat parts where I got a bit breathless and needed to catch my breath.

Ran a bit more on the dirt roads to test my knee but it did not complain. It is definately going in the right direction

Distance: 9.52K, time: 1:29’37 h, pace: 9’24/K

Sunday


I have promised myself to be open with my weight. This is really depressing but after several weeks of cold it is expected. I have a goal to get under 60kg and get back to 54kg but then the ocerstrained meniscus made me gain weight last year even if I exercised reguarly. These colds did not make it better.

But now it is time to get back with training so I also can come back as a ultrarunner.

#week 13

Since Dec 12th last year I have dealt with two colds so training has been put on hold.

But the cough is decreasing every day.

Last week I started with my rehab exercises again to get ready for the trail running when I am ready.

3 days rehab last week where I used both feet during the Gliding bridge exercise.

This week

Rehab exercises that I am doing this week every day

1. Squats from a chair 3×10

2. Lunges backwards 3×10

3. Gliding bridges with both legs 2×10 and one leg 1×10

Saturday Jan 15 and Sunday 16th I did Gliding bridges with both legs 1×10 and one leg 2×10

#week 6

Rehab exercises this week that I do every day

1. Squat from a chair

2. Gliding bridges with both legs

3. Gliding bridges with one leg

4. Lunges backwards

Monday

Before work I was at the gym, focus on triceps, biceps, back, legs, hips and core. Skipped the foamrolling

Did the rehab exercises with one of no 2 and two on no 3. Since I did only squat from a bench Saturday and no rehab exercises yesterday I did one extra squat from a bench at the gym.

Then after work I went out for a walk to get to the grocery store to get my 10000 steps. Then after dinner I did lunges backwards and gliding bridges one of no 2 and two of no 3 to make up for not doing any rehab yesterday.

Tuesday

Before work it was time for swim training, focus on speed. Tuesday is a good swim training day because it is most of the time not crowded.

Distance: 2100 m, pace: 2’35 /100 m

After work it was time to bike on the trainer. The plan was 40K but suddenly I fell with the bike and trainer to the side, got a bit bruised but not more than that. I am fine. Now I have to fix my trainer, one leg needs to be adjusted.

Distance: 34.52 K, speed: 26,4 km/h

Wednesday

Love these swim trainings before work if it is not too crowded. Wednesday mornings varies. Last week we had to deal with the disorder guys.  They showed up this morning but now they kept themselves on the slow lanes.

Worked on form

Was not sure how it would go after the fall with the bike and trainer Tuesday evening but I still could have a good pace during zone 4.

Distance: 2100 m, pace: 2’38 /100 m

Thursday

Was at the gym early this morning where focus was on shoulders, leg, back, hip and core.

Realized when I got there that I have forgotten the towel, lucky me I had my sports jacket that could be used as a towel 🙂

Was not sure about the rehab exercises but it worked with the sports jacket.

Went out for a walk after work to get my 10000 steps.

Then since I only did one of the rehab exercises Saturday I needed to do the rest after dinner. So it was lunges backwards and one no 2 and two no 3.

Friday

Before work it was time for PowerYoga 2. Slept bad during the night but it was still worth it getting early in the morning and have Yoga.

Saturday

I signed up for the race Hoka Torekov-Båstad, a 22K running race (trail run race), it was suppose to happen March 26th but due to the pandemic it was moved to Oct 9th. My physiotherapist did not want me to run it but I said that I wouldn’t fullfill the race if my knee would start to protest.

Of course I wanted to run through the finish line but was not sure that I would, the goal was to be able to run longer than 10K. The race started with asphalt, not suppose to run on asphalt but decided to run on it, it was just a short part and I could also run on some grass and than we got out on Skåneleden which is a hiking trail in the south of Sweden, near Hovs Hallar it was stoney and hilly that demanded walking on the stone part and then climb down and up.

Gooey and technical difficult on some parts of the route. Walked on asphalt and dirt roads. At 9K I did not have any sore knee, thougth that I would have to throw in the towel at 15.5 but the knee was just a bit sore so I continued and I actually finished the race which felt so good.

Distance: 22K, time: 3:20:56 h

#week 5

Woke up Sunday without any sore knee. What a wonderful feeling

Continuing with the 4 rehab exercises which I do every day

1. Squat from a chair

2. Gliding bridges with both legs

3. Gliding bridges with one leg

4. Lunges backwards

Monday

Before work I was at the gym, focus on biceps, triceps, back, legs, hip and core. Ended with the rehab exercises where I since yesterday do now one no 2 and two no 3.

After work it was time for a longer indoor bike ride where the goal was to bike at least 50K. Tried to have a fast speed. First time with a fan so I do not get too warm during the bike ride. Believe that I have to bike longer than 50K to get ready for the ultra race beginning of November since I am more effective biking than running. The race that I am getting ready for is 50K

Distance: 50.15K, speed: 26.2 km/h, time: 1:54:53 min.

Tuesday

Started the morning with swim training, focus on speed. Distance: 2200m, pace: 2’31 /100m. Felt good.

Since I have gained weight I went out for a walk to get to the grocery store so I could get my 10000 steps.

Wednesday

Before work it was swim training, focus on form. This morning it was a bit chaotic since some not real swimmers caused disorder, almost crashed into me. Distance: 2150m, pace: 2’34 /100m.

Then after work it was time again for a long run on my trainer = bike ride.

Nice with a fan, forgot to start the pulse watch so I have actually biked longer 🙂 Distance: 30.11K, speed: 26.1 km/h, time: 1:09’09 h

After the bike ride it was time to do the 5 cycle mobility exercises.

Thursday

Glad that it did not rain early this morning when I biked to the gym like Tuesday.

Focus in the gym was shoulders, legs, back, hip and core. I was glad I could do the rolling wheel, the wheel has been gone but today it was there 🙂

Ended with the rehab exercises where I now this week is doing 2 sets of no 3 and 1 set of no 2. Works so much better with the flow mat where the gliding is optimal. And then I realized that I did not have to do the exercise after work since I did it at the gym. Not so sore in my knee either.

Friday 

Started the morning with PowerYoga 2. Focus on rotation. I have had a intense training week so I was glad that we stretched on the right muscles that was tired from the biking.

Then in the afternoon I had 1 hour massage where I was most stiff on calves and back thighs. My masseur showed me some stretch exercises for my butt and back thighs.

Saturday

This morning I didn’t have the luxuary to drive to Frostavallen so it was the usual way, train to Höör train station and then bus to Frostavallen

The trail run was a bit rainy and grey but my legs were fast today and I decided to give it a try to see how my knee would respond but it was with me once again. Did not protest. Had to stop for some horses that came in my direction. A bit colder today so warmer tights and a windstopper over my wool long sleeve. Even if my muscles were tired after 80K biking this week it did not bother me during the trail run. Feels like these rehab exercises have started to heal my overstrained meniscus. Still not running on the dirt roads to get more and more ready for the ultra race beginning of November.

Distance: 9.4K, pace: 8’44 /km, time: 1:22’08 h

Had time to stretch before the bus came and also do the rehab squat from a bench exercise. Stretched also my butt and back thighs

When I arrived in Lund tradition is to go and buy a latte before I got on the bus home.

It felt strange to get on the bus in the front instead on the side now when we have opened up but I am contuinuing to keep distance.

 

#week 4

Having rehab for my overstrained meniscus. Not allowed to run any longer runs right now but can bike long and swim.

Rehab exercises from my physiotherapist that I have to do every day:

1. Squats from a chair, 3×10

2. Gliding bridges with both legs, 3×10

3. Gliding bridges with one leg, 3×10

4. Lunges backwards, 3×10

No 2 and 3 is a combo right now and the goal is to just to no 3

Monday it was gym before work. Regular exercises was triceps, biceps, back and legs, then hips and calves.

Then I did the exercises that my physiotherapist has given me,  the gliding exercises are done on a flow mat which is optimal.

After work it was time for my first indoor bike ride on the trainer. I have forgotten how sweaty it gets inside, goal was to do at least 40K which I also did. Distance: 40.3K, time: 1:28K. Got beat afterwards.

Tuesday it was swim training before work, focus was on speed. I was not sure if my tired legs would slow me down but I did not feel those tired legs during swimming, I just got some minor cramp at the end. Distance: 2225 m, pace; 2’34 /100 m

Physiotherapist exercises in the evening.

Wednesday it was swim training before work, focus was on form. Distance: 2525 m, pace: 2’24 /100m.

Then after work I did indoor biking while watching worldchampionship relay biking. Distance: 30.1K, time: 2:01 h. Foamrolled afterwards.

This week when I have done the lunges backwards I have felt some pain in one little area on my front left thigh so I have not tried to get down too low on that side.

Thursday it was gym before work when I focus on legs, shoulders (for my swimming), back, hips and core and of course the physiotherapist exercises.

Friday morning I really like the PowerYoga 2 classes, was not there last week but nice to be back, a bit more people at the class but still could have social distance.

The last days my right knee has not been sore which I hope is a good sign.

Saturday this morning I had the luxuary to drive to Frostavallen and run my 10K trail run that I cut down to 9.5K since it is too much dirt road at the end and I do not run in dirt roads til my knee feels much better

Today I decided to test to run in a normal pace, this summer I had to run slower to not upset my knee during the run. This morning my knee was with me, did not protest. Super happy!

9.5K, 1’24 h, still walk on the dirt roads.

 

#week 3

Monday it was gym before work with the exercises, that my physiotherapist has given me, included. Glad that I can do the lunges and the knee did not protest.

Tuesday it was gym before work with the exercises that my physiotherapist has given me, included. Also glad that I could do the squats without any complaints from my right knee. In the afternoon it was time to meet the physiotherapist for the second time. I went through with him what I have been up to and how my knee has felt. He was glad that I could run the trail run Saturday and the distance 🙂

I also told me that I got a sore knee after the second run the week before but after swimming the soreness was gone, he thought that it was good circulation and movement for my knee during swimming so I will definately keep up with the swimming twice a week

I will continue with the trail run around Frostavallen and then start running on St Hans Hills where there is more grass. He asked me if the first exercises have been tough or easy and I said easy.

I got two new ones that I did in the evening and they were tougher, it is gliding lunges to the back and then gliding bridges on one leg.

The exercises that I have to do every day are now:

1. Squats from a chair

2. Gliding bridge with both legs

3. Gliding bridge with one leg where the goal is to get rid of 2 and only do 3. That is a challenge right now

4. Lunges backwards

Wednesday I swam before work and had massage in the afternoon. I had stiff calves and front legs, probably due to the new exercises that I am doing every day.

Thursday I took a vacation day and drove up to one of my favorite trail run places Frostavallen and ran my rehab 10K green marker trail run. That morning it was raining and it was gooey. I tried to have a faster pace but was cautious when I ran where it was goo and wet branches and stones, those can be slippery. Walked once again on the dirt roads which is not good for my overworked meniscus but ran on the rest of the route. Knee was happy.

Friday morning I got trainer tire on my triathlon bike and put it on the trainer. Monday the biking will be inside so I can bike longer since it is now colder and get dark sooner in the evening.

Friday evening my consulting company brought us to a winery to meet IRL for the first time in a long time. Saturday after the spa time we had a 5.4 challenging hike in the forest, glad that I am used to run routes that are marked. My knee got a bit upset but it is definately as bad as it was in the beginning when I had a very hard time walking down stairs

 

 

 

#week 2

 

I have had a knee issue since February but the knee got better and better up til beginning of May.

Did my first swimrun training which was pure running and some intervals, it felt good. So then it was time for the second swimrun training where I did a exercise that made my knee upset beginning of May.

Could run shorter distances, swim and bike and during the summer I made a decision to stop running long so I would be able to do Torekov Swimrun which consists of 18.5K total running and 4.5K swimming.

Decided to visit a physiotherapist who now thinks that I have a overworked meniscus.

So I got two exercises that I have to do every day, allowed to bike long, swim but run shorter distances.

During Torekov Swimrun the running was working, best running in a while but I throw in the towel because of security reasons because the waves were too tough.

Knee was a bit upset after the swimrun but not too bad.

So last week I ran twice, first time I was fine but the distance was too short so on the second run I increased the distance but the dirt roads were too much for my knee.

This week I have been at the gym twice as I should, swam twice, biked 39K which is my new long run and now today I had decided to do my first trail run out in the woods at Frostavallen, just the green marker which is 10K.

The focus  now is to get on track with my knee so running is rehabiliation. I had decided to not run on hard dirt roads.

I need this hilly training even if it is shorter than normal when biking will be my new long run. Because I have not run any longer trail runs I have gained weight so it felt great that I could run up the hills, the knee did not protest.

I will run slower and avoid running on asphalt and hard dirt roads til my knee feels better.

My knee does not feel sore after today’s trail run.