Etikettarkiv: sibirienultra50k

#week 9

Rehab exercises that I do not have to do every day anymore.

1. Squats from a chair

3. Gliding bridges with one leg

4. Lunges backwards

Monday

Was at the gym early before work. Focus on biceps, triceps, back, legs, hip and core.

Also the rehab exercises.

Nice to see the rolling wheel, a favorite core exercise.

After work it was time for dark running to get ready for Kullamannen Nov 5th and I did double circle around the bog, one clockwise and one counterclockwise, knee did not complain.

Distance: 5.19, pace: 6’51/km, so nice to be under 7 min/k 🙂

Tuesday

So nice to wake up and not have a sore knee, so much has happen lately with my knee but I will continue increase the distance slowly and now test to run a bit more on the dirt roads to see how my knee responds.

Swim training before work and this morning the three musketeers reunited, we three girls got to know each other in the pool before the pandemic but the third girl did not show up til last week, everything was back in order 🙂

Distance: 2150 m, pace: 2’31/100m

Rehab exercises after dinner.

Wednesday

Swim training before work, decided to cut the distance since I got the information that it would not be any warm water after 8 am so I did

4×100 with fins as (25 swim, 25 single arm right, 25 single arm left, 25 swim)

6×200 swim with paddles and buoy

Distance: 1600 m, pace: 2’27 /100 m, time: 39’28.3 min

Thursday

Gym before work, reaized when I got to the gym that I forgot to bring the towel so no rehab exercises.

Focus was on shoulders, legs, back, hips and core.

Decided to add two exercises that are good for my swimming, I have not done them in a while due to my knee but this morning I did lunges with a 10 kg which I moved to the side of the front leg and then I did a exercise where I have my neck on the pilates ball with a 2 kg weight and then I twist my body the sides and the weight to the other side.

Then the stretch exercises for my shoulders was the Revolved Side Angel Pose and Needle and thread

After dinner I started the squat from a chair, one of my rehab exercises. Forgot to do the rest

Friday

Was a bit tired this morning when I woke up at 5 am, had breakfast and then it was time to bike to the PowerYoga 2 class.

Appreciate this Yoga class on Friday mornings, very nice way to start the morning and then get to work.

Saturday

Lovely trail run this morning with all the Fall colors and the sun.

I wanted to increase the distance and tested starting on green, got over to white and the blue part up til the first dirt road and back again and then white again and then continued on green.

The knee got a bit sore Turesday afternoon but not due to any running but I could still run where I could run, the knee got a bit upset because I bumped into some stones.

Last run before the race November 5th where I will see how long the knee will let me run. I do not think that I run through the finish line, found out the other day that the distance will be 58K instead of 50K. It will go slow since I won’t run on any asphalt and probably some of the dirt roads. The main goal is to geto to Arild, should be between 30-35K. I have a B plan if my knee is still fine when I get to Arild.

Distance: 15.03K, pace: 9’19 /km, time: 2:20’01 h

#week 8

Rehab exercises that I do not have to do every day anymore.

1. Squats from a chair

3. Gliding bridges with one leg

4. Lunges backwards

Monday

Gym before work where focus was on biceps, triceps, back, legs, core and hip

Foamrolles my calves and did my rehab exercises

After work it was time for a short dark run out on the bog, beginning of November I will run a ultra race and will for sure run in the dark.

Distance: 2.95K, pace: 7’07 /km, time: 21’01 min

Tuesday

Good swim training and nice to see Maria, one of my swim buddies I have not seen in a very long time but she was back.

Distance: 1850 m (think it was more because Suunto has a hard time with the distance when I am not moving my arms and I had 4×50 6-3-6 where 6 is 6 side kicks), pace: 2’56 /100 m, time: 55’24.5 min

Wednesday

Good swim training and it was not too crowded, nice to have a session with paddles and buoy 600m-400m-200m,100m

Forced myself to do one of my not favorite exercises sculling

Distance: 2250 m, pace: 2’27 /100 m, time: 55’32.5 min

Thursday

Started the morning with gym where focus were on shoulders, legs, calves, hips and core.

Did my rehab exercises.

Also foamrolled my back thighs and calves

Friday

Started the morning with PowerYoga 2.

My knee felt really good doing the dove pose, that is a pose that tells me if what shape my knee is in, it did not complain this morning.

Saturday

This morning it was time to increase the distance and see how my knee would respond to a little more hilly trail run last times around Frostavallen. Also tested to run a little on the dirt roads.

It was extra gooey and wet so I challenged myself to run through all the goo and water ponds.

My knee did not complain. I had a lovely dirty trail run. Next week I will increase the distance further

Distance: 10.19K

#week 7

Rehab exercises that I do everyday

1. Squats from a chair

3. Gliding bridges with one leg

4. Lunges backwards

Saturday after the race I decided not to do any rehab exercises and do make  up for them another day

Monday

Gym before work this morning with focus on biceps, triceps, back, legs, hips, calves and core

Rehab exercises where I decided to just do no 3 where I do the gliding bridges with one leg and not both anymore.

Nice to see the rolling wheel to do one of my core exercises with, it is not always there when I want it.

After work it was time for indoor bike ride where I now had made sure that I had attached the bike properly into the trainer so I do not get bruised again, black and blue now on the inside of my left knee, the black and blue on my both under arms have started to disappear.

Distance: 50.06K, speed: 25.3 km/h, time: 1 h 58 min

Sunday I just did the squats so after the indoor bike ride I did the lunges backwards and gliding bridges for Sunday.

Did some extra stretch exercises for my back thighs and butt and foamrolled my calves.

Tuesday

Really tired legs after yesterday’s bike ride.

Swim training before work this morning.

Good that it was mainly buoy and buoy + paddles.

Interesting with different swimmers, in the slow lanes there was one breaststroker and we were first two, a third came and asked me if I could swim closer to the rope because it was even one more swimmer who could have gone over to the slow lanes.

Worked on speed.

Distance: 2150 m, pace: 2’33 /100 m, time: 54’56.9 min

Rehab before I went to bad.

I was suppose to bike after work but after yesterday’s I felt it in my back after the aggressive position so I ended with to lay on the nail mat

Wednesday

Swim training before work, it was a bit chillier when I biked to the pool

Worked on form.

A bit crowded but I made room.

Distance: 2150 m, pace: 2’37 /100 m, time: 56’07.5 min

Then well deserved 1h massage in the afternoon. I was especially extra stiff on my right calves, back thighs, hips

Still a sore lower back and it is not a very good idea to exercise after massage afterwards, tried being at the gym once and it was not a good experience so rehab exercises after dinner.

Thursday

Biked to the gym before work where focus was on shoulders, back, leg, hip and core.

Did also the rehab exercises.

In the morning I had an appointment with my physiotherapist where I informed him about my last two runs in the forest where I could first have a normal pace and then on the second run could run faster than normal pace without any protest from my knee.

I also told him that I was super happy with the race Oct 9th where I did not think that I would run through the finish line but did. Did not suffer afterwards.

So now I do not have to come and see my physiotherapist if I do not run into any set back 🙂

Will continue with my rehab exercises but do not have to do them every day

Friday

Nice with PowerYoga 2 before work.

No running this weekend because we are visiting my parents for the first time since the pandemic and I have decided to leave my running shoes home.

#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