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smheem

@smheem

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Follow your Dreams, Believe in yourself and Don't give up!
Wanderlust | Gym | Running | Mountains
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May recap 🌱🚀

I spent the beginning of May in Switzerland and the end in Italy; in between, I was in Finland for just over three weeks and worked more than 170 hours.

⭐️Training highlights ⭐️

🔥 I went indoor climbing for the first time this year, starting with top-roping and later moving on to lead climbing.

🔥 My bench press project was short-lived: four weeks and four sessions, during which I reached a set at 50 kg (meaning I hadn't yet lifted a load equal to my own body weight).
I might return to the project later, but for the time being, I wanted to focus on mountain training, as my knee condition had improved.

💣 The absolute highlight of the month was booking a sports massage and dry needling session; I didn't realize at the time just how significant it would prove to be for my knee.

I found the therapist truly competent and skilled, so I booked another appointment for the following day to update my rehabilitation program, and I even got to train on a machine designed by NASA 🚀.

I continued rehab according to the new instructions and had a second treatment before my trip to Italy; however, I was frustrated that my knee still couldn't handle cycling, as I had really wanted to go for a ride at least once during the trip.

My leg was needled and treated; finally, when the therapist tried to bend my leg, the kneecap kept popping out of place every time, so he spent extra time working on it until the kneecap stayed put.
Then I was told to try the exercise bike, and I ended up pedaling for 45 minutes without even needing to tape my knee 🥳.

#training #summeriscoming #mayrecap #workout #rehabilitation taken in Suomi, Finland by @smheem

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11 days ago

How did I train and improve?

This post has been waiting far too long, so here it is at last 🙈.

After crossing the finish line in January 2025, I was asked how I had trained and managed to improve my time so significantly.

Honestly, I was embarrassed to admit how little I actually run. Most recreational runners cover in a week what I do in a month, so a high volume of running certainly wasn't the reason for my progress.

My weekly activity consists of various sports and changes with the seasons; this helps reduce sports injuries by avoiding constant impact, and my runs are usually under 60 minutes 🏃‍♀️.

In my opinion, the main reasons for my improved time were the conditions: it wasn't as hot as the previous year, and the sand was perhaps firmer.

Another key factor was that, this time, I was there to run rather than to sightsee or adventure; I didn't hang around at water stations for over 20 minutes(!) giving interviews and chatting with the staff 😅. Nor did I stop to photograph the scenery, explore the surroundings, or get lost along the route 🤭.

In short, I didn't maximize my training to achieve progress; instead, I optimized it to fit my daily life while ensuring adequate recovery.

Any thoughts on this? 😊

#running #marathon #training #omandesertmarathon arathon #runner by @smheem

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a month ago

Swiss in May 🇨🇭

Part 2.

Day 5:
We headed down to Interlaken to try rock climbing.
I climbed a couple of routes on top-rope, it was challenging coz my foot didn't always go where I wanted it to.. and it was my first time climbing this year and I certainly felt like it 😅.

Day 6:
We headed to Niesen for a hill workout. I really liked to route, a steady ascent with stunning scenary and nice weather. We kept the pace easy and took a train down.
A good training day!
↗️+1600m, ⏳️4h20min, 🚶‍♀️+9km.

Day 7:
Today's destination had been a secret dream of mine since I spotted this trip to Swiss. Though, of course there was no guarantee my knee could handle the climb or if the ascent was even possible given the spring conditions. We thinked about the different route options and chose the standard route.

The weather was warm, and we made our way through slushy snow almost to the summit before stopping for a snack break.
Then a snowmobile arrived and a worker told us we weren't allowed to climb to the summit via any route. He told us to take off our crampons and hop on the snowmobile so he could take us to the lift station.

It was really disappointing to have to turn back coz we were so close to the summit and the conditions were good, and my knee was okey.
Fortunately we were given permission to return on foot along the same route.

We didn't make it to the "Bond" summit, but it was an amazing day! Good training and my knee held up 💪.
↗️↘️ +1500m, ⏳️ 8h 30min, 🚶‍♀️ +15km.

⭐️
It was a fantastic holiday! 🫶
We managed to do so much, yet there are plenty of advetures waiting for next time 🏔.
Thanks @hezba5000 and @sonjamuittari for making it possible 💛.

#swiss #mountainlover #mountaineering #outdoorwomen #mountaineeringwomen taken in Swiss Alps by @smheem

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a month ago

In Swiss in April 🇨🇭

Part 1.

Day 1:
We arrived in Swiss, stoped for lunch in Interlaken, walked around town and we ate gelato.
We reached the mountain village and went for an evening walk, such a beautiful place 🤩.

Day 2:
We headed to a nearby hill that had caught my eye to check the snow conditions and see how well I could walk on the terrain.
We didn't make it to the very highest peak, but it was a fantastic day of adventure, and we made our descent by moonlight, wow!
My first 1000+ vertical meters of the year! 🥳

⏳️ 8h40min, ↗️↘️ +1200m, 🚶‍♀️17km.

Day 3:
On a rainy day, a rest day, we went shopping in the nearby village and walked back down from there.

Day 4:
Waterfall&ridge adventure day.

First, we visited a magnificent waterfall, then headed up to the peak we had been gazing at every day, we continued along a stunning ridge and made our way back down through another snow-covered valley.
I want to run this route one day! 😍

⏳️7h50min, ↗️↘️ +1100m, 🚶‍♀️18km.

⭐️
It’s been amazing days, and every time I’ve been surprised by how well I’ve managed to move in the mountains, even though my pace is still slow, especially on the descents.

But I’m improving every day!
Thanks for the advetures @hezba5000 🤩

#swiss #mountains #trekking #outdoorwomen #mountainlover taken in Switzerland by @smheem

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2 months ago

Dream mornings in Swiss ❤️🤍

Unexpectedly, I found myself adventuring in the mountains.

It all started on a lucky Friday the 13th in March.
While taking a break from the bench pressing at the gym, I glanced at instagram and saw a photo of this place in a story.

In that moment, I knew I had to go there, I can't explain the feeling.

I couldn't walk properly yet, couldn't cycle and stairs were still a challenge, but I simply had to get there, even if it wasn't the most sensible idea 😜😅.

And here I ended up, Wow! 🥹❤️

◾️

Unelma aamuja Sveitsissä ❤️🤍

Yllättäen löysinkin itseni seikkailemasta vuorilla.

Kaikki sai alkunsa perjantaina 13. maaliskuuta, kun olin salilla tekemässä penkkipunnerrusta ekaa kertaa vuosiin ja koin oloni vahvaksi. Sarjatauolla avasin ig ja näin storiesissa kuvan tästä paikasta.

Sillä hetkellä mä tiesin, että mun on päästävä tuonne, enkä osaa selittää sitä vahvaa tunnetta.

Mä en pystynyt vielä kävelemään kunnolla, en pyöräilemään ja portaatkin oli vielä haastavia. Mut silti mun oli vaan päästävä tuonne vaikka se ei järkevää ollut.

Ja sinne mä päädyin, niin upeaa! 🥹❤️

#swiss #mountains #mountainlovers #coffee #morningview taken in Switzerland by @smheem

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2 months ago

April 🌱🌞

My knee improved and the acute phase began to subside, I no longer woke up at night due to nerve pain 🥳.

A definite highlight was my first hill workout on April Fools' Day. My pace was still slow and the steeper sections were challenging, but I did it! 🔥

Another activity I tried was inline skating 🛼.
My friend was missing a brake pad, while I had one on my right skate, and it was my right knee that was injured 🙈. We both managed to avoid falling and had fun, though my knee didn't appreciate the vibration 😅.

My mini-project got off to a flying start, as you might expect. Even though I only trained my upper body at the gym once a week, I managed to bench press 50 kg 💪.

It was an exciting month, as I finally got to pack my gear for the mountains 🥹🏔.
Despite the uncertainty about what I’d actually be able to do there, I would have been happy just sitting with a cup of coffee, admiring the surrounding mountains and breathing in the fresh air 🤍.

◾️

Huhtikuu 🌱🌞

Mun polven tilanne parani ja akuuttivaihe alkoi mennä ohi, enkä heräillyt aina öisin hermokipuun 🥳.

Huhtikuun kohokohtana oli mun vuoden eka mäkitreeni Aprillipäivänä, olisin voinut kieltää sen tapahtuneen jos polvi olisi ottanut siitä takapakkia 🤭.
Mun vauhti oli vielä todella hidas, kevensin paljon sauvoilla ja jyrkemmät kohdat oli vielä haastavia, mut mä selvisin! 🔥 Kiitos mun kaverille kun lähti mukaan vaikka ei tiedetty tuleeko siitä mitään.

Seuraava lajikokeilu oli rullaluistelu 🛼.
Mun kaverilta puuttui jarrupala, mulla oli se, mut just oikeassa jalassa minkä polvi oli rikki.. uhka vai mahdollisuus tilanne 🙈. Selvittiin ilman kaatumisia, oli hauskaa ja jännittävää, mut polvi ei tykännyt vielä siitä tärinästä 😅.

Mun mini-proggis kehittyi alkuun vauhdilla kuten voi olettaa vaikka treenasin vain kerran viikossa yläkroppaa. Sain tehtyä 50kg sarjaa 💪.

Tämä oli jännittävä kuukausi kun yllättäen pääsinkin pakkaamaan varusteet vuorille 🥹🏔.
Vaikka oli epävarmuus mitä mä pystyisin siellä tekemään, niin olisin onnellinen jos saisin vain istua kahvikuppi kädessä ihastellen vuoria ympärilläni 🤍.

#spring #training #workouts #activelifestyle #sports taken in Suomi, Finland by @smheem

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2 months ago

Mini-holiday in Lapland ❄️

In March, I visited a cabin in Lapland.

We went XC double pole skiing, it went well on the icy tracks in the evenings, but during the day my skis didn't glide well, making it pretty miserable and my arms got really sore 😬😅.

On the first evening, we skied at sunset, and afterwards we got to admire the Northern Lights, the moon, and Venus; I even saw a shooting star.
It was the magic of Lapland 🌌🌠.

In the evenings, I took cold dips in the river and then went to the sauna = perfect combo 🧊🔥.

I also tried skinning and snowboarding. I was pleasantly surprised that I managed to do it, even though it was a bit challenging 🏂.

◾️
Miniloma Lapissa ❄️

Maaliskuussa lähdin lappiin mökille pitkästä aikaa.

Pääsin hiihtelee tasatyöntöä, se sujui ihan hyvin iltaisin ku ladut oli jäässä. Mutta päivällä ladut pehmeni ja mun sukset ei luistanut yhtään, se oli aika hirveää ja käsi kipeytyi ku joutui keventää jaloilta pois painetta 😬😅.

Ekana iltana hiihdettii auringonlaskussa ja sit revontulien loimutessa yläpuolella. Samaan aikaan kuu ja Venus loisti upeasti ja näin vielä tähdenlennon. Lapina taikaa 🌌🌠.

Iltaisin kävin aina joessa dippaamassa ja antamassa polvelle kylmähoitoa, ja lopuksi saunaan = täydellinen kombo 🧊🔥.

Kävin myös kokeilee skinnailua ja lautailua. Olin positiivisesti yllättänyt, että se onnistui vaikka olikin vielä haastavaa, eikä offareille ollut vielä asiaa, mut valmis rinteessä pari mäkeä oli ok 🏂.

#lapland #winterfun #northerlights #colddip
#sports taken in Lapland, Finland by @smheem

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2 months ago

March workouts 💪

The basics: swimming+cold plunge+sauna, gym, skierg, yoga, rehab, mobility and foam rolling.

At the gym I tried bench press for the first time in years. And it made me feel so strong that I almost immediately booked a trip to the mountains 🙈😂. Even though my knee was still in the early stages of recovery.

I took a liking bench press and since I can't train my lower body, I got inspired to start a mini-project: trying to bench press my own weight.

Spring was well underway in the south and the snow had melted rapidly, but there were still ski tracks to be found.

I also tried indoor cycling, but it didn't work out yet; it felt like my kneecap was about to pop out. However, I was able to use the cross-trainer with light resistance.

Hello spring and new goals! 🌞💪

◾️
Maaliskuun treenit 💪

Perusjutut: uinti+kylmä+sauna, sali, skierg, jooga, kuntoutus, liikkuuvuus ja hierontarullaus.

Salilla kokeilin penkkipunnerrusta monen vuoden tauon jälkeen, ja se tuntuu hyvälle. Tuli niin vahva olo siitä, että mä pystyn mihin vaan ja meinasin samantien buukata reissun vuorille 🙈😂. Vaikka mun polven paraneminen oli vielä alkuvaiheessa.

Innostuin kuitenkin sen verran penkkauksesta, kun en pysty alakroppaani treenaamaan, että pitäisikö siitä aloittaa mini projekti: yrittää penkata oma paino.

Etelässä kevät oli pitkällä ja lumet sulaneet vauhdilla, mutta onneksi löytyi vielä hyväkuntoisia latuja niin pääsin tasatyöntöä tekemään ulkona.

Mä myös kokeilin kuntopyörää, mutta polvi ei tykännyt siitä ja tuntui että polvi lumpio hyppi irti. Crosstrainerilla pystyin kuitenki kevyesti jo tekemään.

Tervetuloa kevät ja uudet tavoitteet! 🌞💪

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#training #rehabilitation #spring #newgoals #workoutmotivation taken in Suomi, Finland by @smheem

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2 months ago

February 💫

February workout highlights:
Double pole skiing, tour ice skating, ice swimming+sauna and walking on the sea ice 🤩.

People often ask how I’m coping when I can’t run.
I’m doing just fine, thank you—after all, running is only one of the activities I enjoy. Of course, the injury limits other activities too, but the initial goal is simply to manage everyday tasks.

Even I am surprised by how calmly I’ve taken this injury. Injuries happen, but they don’t turn my world upside down. I can’t always control events, but I can control how I react to them.

Luckily, I didn’t have any trips booked, so there’s no need to rush my recovery; the timing actually works well for working and earning money instead of adventuring around the world.

As I told a friend while we were drinking hot cocoa: “Life is as good as you make it.” 🩷

◾️
Helmikuu 💫

Helmikuun treenien kohokohdat:
Pisin tasatyöntö hiihtolenkki ikinä, matkaluistelua auringossa, avanto+saunominen porukalla ja kävelyt jäällä 🤩.

Ihmiset kyseli paljon, että mitenkä mä selviän kun en pysty juoksemaan.
Yllättävän hyvin, juoksuhan on vain yksi lajeista joita mä harrastan. Toki vamma vaikutti paljon muihinkin lajeihin, mutta tärkeintä mulle oli saada perus arkiasiat toimimaan. Se, että pystyisin kävellä ja nukkua ilman kipuja.

Mä itsekin olin yllättänyt mitenkä hyvin mä suhtauduin vammaan ja pitkään paranemis ennusteeseen. Vammoja tulee, mutta ne ei kaada mun maailmaa. Mä en voi aina vaikuttaa kaikkeen mitä tapahtuu tai tapahtui, mutta siihen mä voin vaikuttaa, mitenkä mä reagoin.

Onneksi ei ollut reissuja valmiiksi buukattuna, niin ei ollut niiden takia painetta yrittää kuntoutua nopeasti. Ajoitus oli itseasiassa todella sopiva, sain tienattua töissä rahaa sen sijaan, että olisin seikkailut ympäri maailman

Mä totesin mun kaverille kuumankaaon äärellä:
"Elämä on niin hyvää kun sä teet siitä" 🩷.

#february #iceskating #iceswimming #training #enjoyinglife❤️ taken in Suomi, Finland by @smheem

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3 months ago

January trainings ❄️

Very light training, my knee that hurt again in December seemed better, the physio recommended MRI, but in my opionion it wasn't "broken" enough.

So I did the classic "Test how broken you are by running..", running-walking went well with a friend.
The next day I couldn't stand to step on my foot anymore. So I immediately booked an MRI for the next day coz now my leg was broken enough 🙈.

The orthopedist's estimate was that it would take 2 years to heal back to running etc.
No running races in January, or mountain trips for a while 🤷‍♀️.

I had time to spend outside in the sun, coffee&jacuzzi moments with friends, chilling on the couch with coffee&treats 🩷.

◾️

Tammikuun treenit ❄️

Joulukuussa uudelleen kipeytynyt polvi vaikutti paremmalle, fyssari suositteli kuitenki MRI kuvia, mut mun mielestä polvi ei ollut tarpeeksi rikki.

Tein sit sen klassisen, että lähdin juoksulenkille testaan kuinka rikki oon.
Juoksu-kävelylenkki sujui ihan hyvin kaverin kanssa, mut seuraavana päivänä en enää meinannut kärsiä astua jalalla 🙈.
Nyt se polvi oli tarpeeksi rikki ja buukkasin MRI kuvauksen heti seuraavalle päivälle.

Ortopedin arvio oli, että kuntoutuminen kestää 2v. Eli ei juoksukisoja tammikuussa eikä vuorireissuja vähään aikaan 🤷‍♀️.

Enkä kadu, että kävin juoksulenkillä, se patisti mut sinne kuvauksiin nopeammin ja päästiin aloittamaan oikeanlainen kuntoutus kun tiedettiin mikä oli oikea tilanne eikä kuntoutettu vain vähän sinnepäin oletusten varassa 🙏.
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#january #winter #training #recovery #activelifestyle taken in Suomi, Finland by @smheem

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3 months ago

✨️Year 2025 recap✨️

The year went well, I got to do the things that were important to me, like travelling, going to the mountains, good workouts, a few longer rides, several trips to the cottage in Lapland, meeting friends&relatives ❤️.
And a little too much work and an injury, so that it wouldn't be too rosy.

January:
- Korvatunturi ski hike in -35C° in Finland 🥶
- Oman Desert Marathon +27C° 🥇

February:
- Recovery holiday in Lapland cottage 🧘‍♀️⛷️

March:
- A vacation to Norway's insane powder 🏂🏊‍♀️
- Short trip to Lapland ⛷️🏂

April:
- Cycling to Porkkala ~100km ×2 🚴‍♀️
- Bike event, sauna, swimming in the sea 🏊‍♀️🌭

May
- Yoga retreat in Garda Lake Italy 🧘‍♀️
- Training holiday on Italy Garda and mountains, cycling, Via Ferrata, road cycling, rock climbing, swimming and mountaineering 🧗‍♀️🏊‍♀️🚴‍♀️🍹🍕

June:
- Midsummer in Lake Saimaa, kayaking, sauna, swimming and relaxation 🚣‍♀️🥂

July:
- Training holiday in the Alps(France, Italy, Swiss), rock climbing, ridge climbing and mountaineering.
- Training weekend in Norway and quick trip to Lapland

August:
- Cycling to Porvoo, e-mtb in two parks and tried downhill cycling
- Training vacation in Peru, lead rock climbing felt relaxed, I loved that rock 🧗‍♀️

September:
- Training vacation in Peru, hiking/trekking and mountaineering 🏔🏕

October:
- Winter season opening in Lapland, and I fell off my bike 💥

November:
- Vacation in Spain, cycling, running, yoga, Skibbo and relaxation.⛱️🍍🌸

December:
- Ice climbing in Korouoma canyon in Fin, and short trip to Lapland cottage ❄️⛏️
- Sunny days in South of Fin 🌞

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#year2025recap #travelling #activelifestyle
#sports #mountains by @smheem

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3 months ago

December workouts 💪

After the vaction to the north it was lovely to return home, the sun shone often and it was nice to be outside 🌞.

Unfortunately after the fall in October, I though my knee had already healed, but it hurt again. So I did my last leg workouts, cycling, stairs climbing etc. at the gym for a long time.

Last weeks of the year were spent very light training, but I worked a lot 50-60h/week.

◾️

Joulukuun treenit 💪

Pohjoisen reissun jälkeen oli ihanaa palata takaisin kotiin, aurinko paistoi usein ja nautin ulkona olosta 🌞.

Harmillisesti mun polvi kipeytyi uudelleen, mikä otti osumaa lokakuussa kaatuessa. Joten mä tein vikat jalkatreenit, pyöräilyt, porraskoneet ym salilla piiiitkään aikaan. En arvannut vielä silloin mitenkä pitkä kuntoutuminen tulisi olemaan edessä.

Vuoden vikat viikot meni siis hyvin kevyesti treenaten, mutta töitä tein paljon 50-60t/vk.

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#training #gym #running #winter #sunshine taken in Suomi, Finland by @smheem

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3 months ago