Running
Today I finally went out for my first post surgery run.
I was able to enjoy the sun that came out in the afternoon while focusing on keeping it a really easy run. I had no problems during the run, just enjoyed it.
#running #laufen #corsa 🏃♂️
Instead of #running my planned #halfmarathon in Zurich, I need to be happy and grateful about being able to #walk a consistent < 10 min/km pace after the gallbladder removal #surgery 10 days ago…
#laufen #corsa 🏃♂️
Have to cancel training—gallstones are causing pancreas issues. Gallbladder removal surgery tomorrow, no sports for 2 weeks. Super pissed to get knocked out right before the April 13 race, but health comes first.
#running #laufen #corsa #health
Today’s complementary #strength #workout with #Runna 🏃♂️:
2 sets of: • Clam Shells • Mountain Climber • Toe Scrunches • Lunge Hold Calf Raise
2 sets of: • Seated Calf Raise • KB Straight Leg Deadlift
1 sets of: • Hurdle Hops
2 sets of: • Goblet Squat • Figure of 8s
2 sets of: • Single Leg Straight Leg Deadlift with Knee Drive • Short Lever Copenhagen Plank
Zürich #HalfMarathon Plan (Week 13/14)
#running #laufen #corsa
Today’s B-#race before the #HalfMarathon:
11,5 km at the Männedörfler Waldlauf. It was the 3rd race in the #ZKBZürilaufCup (a local cup here in #Switzerland). Hills killed my pace, but I kept running all the time.
#running #laufen #corsa
Today’s #running #training with #Runna 🏃♂️:
7 minutes #flexibility 16 km #LongRun (which didn’t feel long today 🤷♂️) 6 minutes #stretching
#laufen #corsa #AppleWatch # Strava
Today’s #running #training with #Runna 🏃♂️:
2 min #flexibility 9 km #EasyRun not faster than 5:50/km 4 min #stretching
Had to constantly convince my legs to not go faster 🤷♂️🙏🫣
#laufen #corsa #AppleWatch #Strava
Today’s complementary #strength #workout with #Runna 🏃♂️:
Full Body Supersets
3 sets of: • Toe Walks • Diagonal Toe Tap • Floating Heel Drop • Mountain Climber
3 sets of: • Glute Bridge • Press Up
3 sets of: • Step Up and Knee Drive • Reverse Fly
3 sets of: • Step Down • Lunge Hold Calf Raise
3 sets of: • Abductor Side Leg Raise • Bent Knee Calf Raise
Zürich #HalfMarathon Plan (Week 12/14)
#running #corsa #laufen
Today’s #running #training with #Runna 🏃♂️:
#Tempo #workout - Over and Unders 1km
1km #warmup no faster than 5:50/km Repeat the following 3x: 1km at 5:10/km 1km at 4:55/km 1km #cooldown
Zürich #HalfMarathon Plan (Week 12/14)
#laufen #corsa #AppleWatch #Strava
Today’s complementary #strength #workout with #Runna 🏃♂️:
Lower Body Supersets
3 sets of: • Walking Lunge • Bear Crawl • Standing March • Bodyweight Squat
3 sets of: • Single Leg Calf Raise • Lopsided Squat
3 sets of: • Staggered Stance RDLs • Lunge and Press
3 sets of: • Reverse Lunge • Lateral Walk
3 sets of: • Side Plank Leg Raise • Side Plank with Hip Flexion
Zürich #HalfMarathon Plan (Week 12/14)
#running #corsa #laufen
Today’s #running #training with #Runna 🏃♂️:
3 minutes #flexibility
18km Race #Practice #LongRun: 5km at a conversational pace 9km at 5:20/km (target #pace) 4km at a conversational pace
4 minutes #stretching
Zürich Half Marathon Plan (Week 11/14)
#corsa #laufen
Today’s complementary #strength #workout with #Runna:
#Endurance Supersets
2 sets of: • Clam Shells • Travelling Press Up Walk out • Step Up • Press Up Position Diagonal Toe Tap
3 sets of: • Hamstring Walkout • Standing Front Raise
3 sets of: • Banded Side Lunge • Deadlift
3 sets of: • Lunge and Press • Bent Knee Calf Raise
3 sets of: • Side Plank Leg Raise • Russian Twist
Zürich #HalfMarathon Plan (Week 11/14)
#running #laufen #corsa
Today’s #running #training with #Runna:
3 minutes #flexibility
#ProgressiveRun: 2km #warmup > 5:50/km 2km at 5:20/km 2km at 5:05/km 2km at 4:55/km 1km cool down > 5:50/km
4 minutes #stretching
Zürich #HalfMarathon Plan (Week 11/14)
#corsa #laufen
Today’s complementary #strength #workout with #Runna 🏃♂️:
Legs & Core Supersets
3 sets of: Lunge Hold Calf Raise, Press Up Position Walk Out, Squat to Calf Raise, Floating Heel Drop 3 sets of: Front Leg Raised Lunge, Glute Bridge 3 sets of: KB Swings, Hip Drop 3 sets of: Loaded Walking Calf Raises, Lateral Walk 3 sets of: Farmer’s Carry, Side Plank
Zürich #HalfMarathon Plan (Week 11/14)
#laufen #corsa #running
Today’s #running #training with #Runna 🏃♂️:
3 minutes #flexibility
22km Hotspot #LongRun: 8km > 5:55/km 1km at 4:55/km 4km > 5:55/km 1km at 4:55/km 8km > 5:55/km
4 minutes #stretching
Zürich #HalfMarathon Plan (Week 10/14)
#laufen #corsa #AppleWatch
Today’s #running #training with #Runna 🏃♂️:
3 minutes #flexibility 8km #EasyRun (tried to focus on the “easy” part) 4 minutes #stretching
#corsa #laufen #AppleWatch #Strava
Today’s complementary full body #workout with #Runna 🏃♂️:
2 sets of: Squat to Calf Raise, Mountain Climber, Walking Lunge, Bear Crawl 3 sets of: Single Leg Straight Leg Deadlift with Knee Drive 3 sets of: Banded Face Pulls 3 sets of: Abductor Side Leg Raise, Deadbug 3 sets of: Hamstring Walkout, Tricep Dip 3 sets of: Standing Side Bend, Loaded Walking Calf Raises
#running #corsa #laufen #fitness
Today’s #running #training with #Runna 🏃♂️:
4 min. #flexibility 2km #warmup 4 reps of: 800m at 4:35/km, 90s rest 8 reps of: 400m at 4:30/km, 60s rest 1.6km #cooldown #RunBackHome 3 min. #stretching
Zürich #HalfMarathon Plan (W10/14)
#laufen #corsa
Today’s #running #training with #Runna 🏃♂️:
3 minutes #flexibility 11km #LongRun (focused on keeping a conversational pace) 4 minutes #stretching
#corsa #laufen #AppleWatch #Strava
Today’s #running #training with #Runna 🏃♂️:
5,5 km #EasyRun (#deload week)
#laufen #corsa #AppleWatch #Strava
