{"id":8120,"date":"2019-02-16T07:33:48","date_gmt":"2019-02-16T07:33:48","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8120"},"modified":"2019-02-16T07:33:48","modified_gmt":"2019-02-16T07:33:48","slug":"running-pain-free-16","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8120","title":{"rendered":"Running Pain Free"},"content":{"rendered":"

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

Tonite it was time for the gym.<\/p>\n

Started with warmup, 2.71K, 16.23K. So glad there is a fan on the treadmill. Stretched before and after.<\/p>\n

Focus today was hips, triceps (dips), biceps (bicepscurl), lunges with a bar, core where I did rolling toe plank, regular plank, boat with weight, rolling wheel, plank with a ball (good for core, balance and coordination), today I could do 16 throws with a 1kg ball, hip tabata where I did plank leg raise, side lunge, squat to side, wide squat, single leg crab, superman, donkey kick, lung to heel raise, then I did half moon, balance trainer counting to 90<\/p>\n

Also did calves exercises, foamrolled and stretched.<\/p>\n

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

Wednesday morning I had 1 hour massage. It is moving forward. I have had a very stiff right calf on a larger area that has not wanted to loosen up but now it has started to get let go and get softer.\u00a0 Massaged the right calf the longest and then the left calf.<\/p>\n

The masseur also had time to massage my back thighs, hips, back and neck.<\/p>\n

Earlier it has been only calves due to the right calf.<\/p>\n

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

Thursday after work it was time for the gym again. Left a bit earlier and decided to have indoor rowing for warm up, distance 1516 m, time: 7.59 min<\/p>\n

Focus today was back (sitting rowing, torsorotation, chinups), shoulders (shoulder press), hips, squats with a bar, core: plank with a 1kg ball where I succeeded with 7 throws, 13 throws and finally 22 throws and got up the speed, rolling toe plank, regular plank, boat with a ball, pilates (fold knife), rolling wheel, balance board, hip: top leg, donkey kicks, clam, fire hydrant, bridges with a bar, the circle, foamrolled my calves and hips and then ended with stretching.<\/p>\n

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

Last PowerYoga 2 before vacation.<\/p>\n

When I was heading into the sports center the Yoga instructor came and I realized when I got to one of the Yoga classes this year that we have the same yoga bag and same color \ud83d\ude42 We discussed the bag, great that it has a zipper the whole way, easy to get the yoga mat out.<\/p>\n

One of my former judo friends showed up and she wondered about the bag.<\/p>\n

Full class this Friday.<\/p>\n

Today the focus was on the back thighs.<\/p>\n

Some balance issues tonite but that also strengthens you.<\/p>\n

We did the Bridge yoga pose which works for me, not ready for the full bridge pose but maybe one day.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gym Tonite it was time for the gym. Started with warmup, 2.71K, 16.23K. So glad there is a fan on the treadmill. Stretched before and after. Focus today was hips, triceps (dips), biceps (bicepscurl), lunges with a bar, core where I did rolling toe plank, regular plank, boat with weight, rolling wheel, plank with a […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[15,24],"tags":[271,241],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8120"}],"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=8120"}],"version-history":[{"count":3,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8120\/revisions"}],"predecessor-version":[{"id":8124,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8120\/revisions\/8124"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}