{"id":3058,"date":"2015-10-21T21:49:21","date_gmt":"2015-10-21T19:49:21","guid":{"rendered":"http:\/\/gabbychallenge.glundh.se\/wordpress\/?p=3058"},"modified":"2015-10-21T21:49:21","modified_gmt":"2015-10-21T19:49:21","slug":"2-34-k-treadmill","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=3058","title":{"rendered":"2.34 K Treadmill"},"content":{"rendered":"

#6 – 50 runs in 100 days –\u00a0Hardcore edition
\n#113 – 100 Days Of Miles Challenge<\/p>\n

When I woke up this morning I had really sore muscles in my legs. It is a long time ago since this happened last time.<\/p>\n

Sore muscles in my calves, front and back thighs, sore knees, butt and hips \ud83d\ude42 Quite stiff<\/p>\n

Someone in my running group has said that if u wake up stiff after a training you should go out for a shorter run or walk in the morning. I have never tried that but this evening it was time to get to the gym. I was not sure if running on the treadmill would be such a good idea but decided that I would give it a try.<\/p>\n

To be on the safe side I put on the security string and started with 6 min\/k (10), I got breathless and felt my tired legs, after 500 m I reduced the pace to 9.5 and then at 1K back to 6 min\/k and then at 1.5K down to 9.5 again. Very interesting run \ud83d\ude42<\/p>\n

After that it was time to do lift weights. Last week I took one week timeout from running and I ended up not going to the gym and I felt that in my hips when I did my first run after the timeout so I carefully chose my legs exercises. Did biceps, triceps, shoulders, back where when I did the torso rotation felt that I also had sore core muscles :-), one hip stability exercise and one hip strengthening exercise. The strengthening exercise was done on a low stool \ud83d\ude42<\/p>\n

Walking up and down the stairs was a joy, especially down the stairs \ud83d\ude42<\/p>\n

 <\/p>\n

Finished with foam rolling of calves, front and back thighs, plank on pilates ball and stretching.<\/p>\n

Distance: 1.45 miles (2.34K), time: 14.35 min, average pace: 6.13 min\/k, max pace: 5.23 min\/k, cadence: 176, VO2 Max: 23 ml\/kg\/min<\/p>\n

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#6 – 50 runs in 100 days –\u00a0Hardcore edition #113 – 100 Days Of Miles Challenge When I woke up this morning I had really sore muscles in my legs. It is a long time ago since this happened last time. Sore muscles in my calves, front and back thighs, sore knees, butt and hips […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2,5],"tags":[26,89],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/3058"}],"collection":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3058"}],"version-history":[{"count":0,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/3058\/revisions"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}