{"id":8116,"date":"2019-02-08T20:32:07","date_gmt":"2019-02-08T20:32:07","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8116"},"modified":"2019-02-08T20:32:07","modified_gmt":"2019-02-08T20:32:07","slug":"running-pain-free-15","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8116","title":{"rendered":"Running Pain Free"},"content":{"rendered":"

Gym<\/strong><\/em><\/p>\n

Have the luxuary this Tuesday to work between 5 am-1 pm so I got to the gym during the day instead of evening<\/p>\n

Since I was a bit sore in my right knee after the treadmill running this weekend I decided to row as warmup instead of running on the treadmill. Rowed 1024 m in 7.28 minutes.<\/p>\n

Focused on biceps, triceps, hips, lunges with a bar.<\/p>\n

Did hip tabata: Plank leg raise, side lunge, squat to side, wide squat, single leg crab, superman, donkey kick and lunge to heel raise.<\/p>\n

Then I did the balance trainer counting to 90.<\/p>\n

Did core: Rolling toe plank, plank, boat with weight, rolling wheel<\/p>\n

Recently started a new core exercise where I stand in a plank and throwing a ball between my hands, first time I could throw the ball once and then fell.<\/p>\n

Today I could throw 3 times. Looking forward to the time when I can throw the call back and forth several times<\/p>\n

Did also calves exercises and stretched.<\/p>\n

 <\/p>\n

Gym<\/strong><\/em><\/p>\n

This Thursday I also worked between 5 am -1 pm.<\/p>\n

Got to the gym during the day.<\/p>\n

For warmup I ran on the treadmill, ran 2.52K in 15.12 minutes<\/p>\n

Focused on legs, back, shoulder, calves, squats.<\/p>\n

Did hips: top leg, clam, donkey kick, fire hydrant, the circle, bridges with a bar, this new exercise with doing a planka and throwing a ball, now I have 1kg ball, major improvement today with 7 throws, balance board counting to 90.<\/p>\n

Did core: Rolling toe plank, plank, boat with a ball, rolling wheel<\/p>\n

Stretched afterwards<\/p>\n

 <\/p>\n

Yoga<\/strong><\/em><\/p>\n

Very nice to get to PowerYoga 2 after a hectic tiring week, worked three days from 5 am to 1 pm.<\/p>\n

Just to sit on my Yoga mat and breath in the beginning.<\/p>\n

The focus tonite was balance.<\/p>\n

New balance exercise was to put one foot on the other knee and bend down and basically sit down. I did not get that far but could touch my hands on the floor.<\/p>\n

One challenge that I have is the Elephant pose, need to work on that position. Today it seems impossible to lift both legs and balance on my hands but maybe one day. And then the Crane pose. I have at least tried and to laugh at myself feels good when I have tried and have not succeeded gracefully and I am not alone. One second is enough but it would be nice to do these for a longer period. We’ll see.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Gym Have the luxuary this Tuesday to work between 5 am-1 pm so I got to the gym during the day instead of evening Since I was a bit sore in my right knee after the treadmill running this weekend I decided to row as warmup instead of running on the treadmill. Rowed 1024 m […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[266,15,24],"tags":[271,241],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8116"}],"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=8116"}],"version-history":[{"count":2,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8116\/revisions"}],"predecessor-version":[{"id":8118,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8116\/revisions\/8118"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8116"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8116"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8116"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}