Etikettarkiv: trailrun

#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 12

Rehab exercises that I will do this week

1. Squats from a chair

2. Lunges backwards

3. Gliding bridges with one leg

Monday

Gym before work where the focus was on biceps, triceps, back, legs, hips, calves.

Rehab exercises were done.

Tuesday

Swimming before work and it was no so crowded. Not crowded which works for me. Tuesday morning is a much better morning than Wednesday when it can be calm or some disorder.

Distance: 2325 m, pace: 2’28 /100m, time: 57’46.6 min

Was suppose to do a short hilly run but didn’t like the weather so I decided to skip the running.

Forgot to do my rehab exercises.

Wednesday

Swimming before work where I challenged myself with some new exercises that were good but slowed me down a bit. Also some disorder at the end when another swimmer got into the fast lanes and were all over the place.

Distance: 2075 m, pace: 2’40 /100m, time: 55’43.4 min

Totally forgot to do my rehab exercises so I just have to do them later this week.

Thursday

Drove to the gym early where the focus was on shoulders, legs, back, hip, calves and then some exercises for my swimming.

On Flyes there were no 6kg weights so I tested 7kg and that worked so I guess I will continue with that weight from now on.

Rehab exercises were also done.

Was suppose to run after work but needed to get my new passport and chose to rest my knee a bit longer

Friday

Started the morning with PowerYoga 2 where the focus was on rotation.

We were challenged with the pose the dog and twist around with our legs but I made it.

Rehab exercises after work just needed to be done.

Saturday

Finally it was time for the first run after Kullamannen, took some time off from running to rest my knee. This morning I also tested my new Altra Lone Peak 5.

When I drove to Frostavallen it started to rain, hoped it would stop before I arrived to the parking lot but no such luck, on the other hand runners should be able to handle all type of weather. So I just had to get out and do it, some drizzle but it did not bother me too much.

Definately the wettest and gooey run this Fall so far. Had planned to increase the distance but my knee protested a bit at the end so I hope I can do it next Saturday.

Still avoiding running on hard dirt roads and asphalt.

Heavy running so I could not run up on all hills.

But so nice to be back in the forest and enjoy the nature.

Distance: 15.30K, pace: 9’38/ km,time: 2:27’28 h

Foot exercises and foamrolling of feet and rehab exercises when I got back home.

#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.

Preparation HIM

Monday

This week the summer opening hours at the pool started which means that on Mondays they do not open til 8 am which means that I cannot swim before work. Usually I do not swim on Mondays but Wednesday I cannot swim so I decided that I would swim somewhere during the day.

Am a tester at a medtech company and started a run where I would do readoff after 1h, 3h and 24h so after lunch and readoff at 3h I could have a break and walked down to the pool and had 45 min crawl training

Distance 45 min

Warm up
100m choice

Gliding with streamline keeping the head below the arms, kicking with feet
With buoy, gliding with streamline, the head below the arms, crawl with rotation
With buoy, start to crawl longer and longer, rotate with head, some sculling
Without buoy, start to crawl longer and longer, rotate with head

Backstroke
6 kicks, 3 crawls

Cool down:
Backstroke, Breaststroke, Crawl

So much nicer to crawl train now when I know how to breath. Still need some practice and at some point get up some speed.

After work it was time to have bike training on my Trainer

Saturday I got to the bike store and got my new saddle fitted.

Started with

Q – 75 min Threshold

Warm up:10 min

Main set:
20s All out
40s rest
20s All out
40s rest
5 min Zone 4/5
2 min rest
5 min Zone 4/5
2 min rest
5 min Zone 4/5
2 min rest
5 min Zone 4/5
2 min rest
20s All out
40s rest
20s All out
1 min rest

20s All out
40s rest
20s All out
40s rest
5 min Zone 4/5
2 min rest
5 min Zone 4/5
2 min rest
5 min Zone 4/5
2 min rest
5 min Zone 4/5
2 min rest
20s All out
40s rest
20s All out
1 min rest

Cool down: 3 min

Continued with

Q – 105 min Distance

Warm up:
7 min that was  not registered (forgot to start my pulse watch)

Main set:
1 min high cadence 110
1 min  high gear and low cadence
10 min Zone 2
20s all out
40s rest
20s all out
15 min Zone 2

1 min high cadence 110
1 min  high gear and low cadence
10 min Zone 2
20s all out
40s rest
20s all out
15 min Zone 2

1 min high cadence 110
1 min  high gear and low cadence
10 min Zone 2
20s all out
40s rest
20s all out
15 min Zone 2

Cool down:
20 min Zone 2

Training on a LifeLine Turbo Trainer

Might have to get more padded bike shorts. It was more comfortable than before I got the saddle fitted but it still was uncomfortable at the end

Sweaty tonite

Energy: 1l water and 2 bananas.

Total distance: 72.54K, total time: 3h and 10 min

Tuesday

Started this morning with crawl training before work.

Was  not sure if I would be able to do everything that was on the schedule but the goal was to spend more time swimming and not have longer rests.

There were not a crowd at the pool so I could have my own lane which is best.

Session 2

Q – Distance 55 min

Warm up + Drills

25m crawl
25m backstroke
25m sculling
25m breaststroke (had to add this because the boyu was at the other end)
25m boyu
25m crawl
25m backstroke
25m sculling
25m breaststroke (had to add this because the boyu was at the other end)
25m boyu
20s rest

Main set:

50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl

25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
25m bouy
20s rest
From the beginning it was 8x25m but I added two extra during the training

This was not part of the schedule but added these extra during training
50m crawl
50m crawl
50m crawl
50m crawl
50m crawl

Cool Down:
25m backstroke
25m crawl
25m backstroke
25m crawl

Definately improving, can crawl more and more whole lanes. The goal is to crawl all those 1900m in September.

Friday

I have been wanting to head up to Kullaberg to run a trail run there but due to the right knee I have waited.

This morning it was time.

Part of me didn’t want to go, when I left it was raining but that was not stopping me and when I got up to Kullaberg it was a bit windy in the beginning but then it got warm and the sun got out.

So nice to be back.

It did not take long til I had to take off my windstopper and keep the long sleeve.

I had a little accident on the bus when 3/4 of water from one of the soft bottles got out on the ultra back pack and my tights, I had toilet paper that I could try to dry my ultra back pack with me and realized I also had a dry long sleeve that also had to be used 🙂

My goal today was to run up on more hills and that worked.

 

Before I got to the first tough part I got lost, did not pay close attention and missed the narrow path that was not so visible and almost had a nervous breakdown but finally I found it.

It is so good to be able to follow the route on my pulse watch, especially when it is not a route based on markers all the time but ad hoc and at a place where I am a couple of times a year. Takes 2 hours for me to get up here when I do not have a car and am running solo. Would like to get up here more often, it is a technical difficult place that I like a lot.

Passed some trekkers.

Then it was time for the second toughest part, what a view when I got to the top

Getting up on those tough parts I walk, but I get a pulse for sure.

Since it was wet I took it easy where it was rocky down hill.

At the light house it was a lot of visitors but I had time to take some pictures

After the light house it was only 4K left, I realized that they had rerouted the red/orange route due to erosion
So nice to see Mölle, the little village where I started the run in the morning.