Long run getting longer, hill runs getting tougher

Nice slow 22 km run yesterday around Kungsholmen. Still construction work ongoing, so I couldnt run along the water all the way. But, found an amazing path, up and down, rocky, steep, perfect trail running. Glad I had the headlamp.
Hill runs at around 5:30 min/km pace, 500 meter hill, 45 meter elevation, six times. Felt really strong, this will be perfect for the ultra in April.

No bikes..

By now the almost traditional Monday lunch run. Didn't have to worry about crazy bikers.. :-)

Some testing of gear

My Sunday run was cut short a bit, felt cold the last part so the intended 25 km became 22 km instead. Took the opportunity to test some clothes and gear. First hour was rain and wind, second half snow and wind. And rather muddy and wet surface, but almost no ice:

• Feet: Asics w. Goretex and wool/synthetic socks. Perfect, feet was warm all through the run.
• Legs. Wintertights with Gore windstopper, short underwear from Under Armour. Also perfect, didnt even feel wet.
• Upper body. Three layers. Thin synthetic shirt w long sleeves, Nike windproof/middle layer shirt, Nike windbreaker. Not enough. A bit too thin, should have changed the thin synthetic shirt to a thick one, and I also have my doubts on the wind breaker when its wet and windy. Might need to upgrade my jacket. Only thing is that Gore take some 2000 SEK/300 USD for a really good jacket...
• Head. Northface fleeccap, thick with gore windstopper. Perfect!
• Face. Nothing really, might need something for my face when its windy and snowy. It is really tough on the eyes when the snow/rain htis the face. Will check my wardrobe what I have..
• Hands. Fingerglves, windproof. Got wet and cold after a little more than one hour. Not sure if it was from sweat or from the rain/snow. Might need something more serious here too.

Also tested to bring my camera with waterproof shell instead of trying to take photos with my mobile. Good choice I think, much better quality!

Weekly runs

At least the running is going pretty well. After two shorter weeks due to travel, this week have started good. 9 km on Monday lunch with a colleague, 18 km home on Tuesday and 14 km from work today. 

Think I will go for a longer run in the weekend, maybe 25 km. Before December is over I want to have done 30 km on the long run, preferably on the xtreme trail in Ursvik. Them I know I am on the right track for the ultra in April. 

Also, the working weeks will now be around 50 km, giving room for an optional long run in the weekend to adjust the weekly mileage. That would mean two lunch runs and two runs from work. 

Starting up again

Ok, time to get started again. Not running, but writing. Long runs are now up towards 20 km. Not the 30 I had planned for the end of the year, but there are a few weeks left..

El Palmar, with friends.

Character or stupidity?

A long working day, where I had the "opportunity" to once again get familiar with what is probably the most common "ruling technique" (as defined by Berit Ås, the norwegian researcher and politician). Why can people not be secure enough with their own capabilities without having to keep information from others, as some sort of bargaining power. I am amazed every time this happens, but unfortunately no longer suprised.

I am also amazed that it still affects me. Maybe that is a good sign. Put me in a bad mood. Tired. Not feeling well. Go to bed or take a run..?

5 km. Not even a distance. But I felt like...well, not good anyway.. But I ran.

Character? Or just stupid..

Location:Hägersten,Sverige

A very nice lunch and a weak headlamp

A really nice lunch, that made me feel very normal! Kristina, ultra runner, and Petter, an iron-man dude. Emelie, the adventure race girl couldn't make it. All with Ericsson of course :-). We make it just a little bit further, a little bit more perseverance. We just don't stop! Ok, don't worry, my boss doesn't read this anyway.
In any case, hopefully we can have some nice lunch training regularly.

Rallied on my short evening run that my current headlamp is a little bit weak. Something I bought while in Panama, and it works fine while running on a road or a good track. And honestly, in Panama you seldom need more. Either it's road or dirt road, then it works fine. Or it is jungle, and then you just can't run anyway. Well, let's see. As long as I keep to the road and the good trails, I am fine. But if start to run the trails home from work later during the fall, then I will need something else.

Location:,Hägersten,Sverige

Beautiful afternoon

13-something km watching the sun go down. Surprised that there were not many runners out.

Intervals

Long intervals, not my favorites. I prefer long, slow runs. Or a steady 10 km race. Fall is all over, trees are turning yellow and read. Fresh air. Beautiful and perfect for running!

Location:Stockholm

Run Free!!!

Me and Caballo Blanco

A nice run, slow pace, around 15 km. Longest run in over a year. Found great trails along the shore almost all the way. 

Map here: http://www.funbeat.se/tracks/index.aspx?RouteID=1060529.

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Day 9

82,3 kg. Have not weighed below 83 in 10-15 years...

Feet hurt..

Salsa concert does not mean only concert. King of salsa, Willie Colon, yesterday in a great concert. Many hours of wating and some dancing, now my feet hurt.

A nice evening run, and a new low

Nice but a bit chilly evening run. Not too much energy thanks to the strict diet. Almost a week by now. But the result is pretty good. 1 1/2 month ago: 89 kg. This morning: 82.1 kg. Lowest in many years.

Day five- feeling a bit... squiffy

Squiffy. Read it somewher, and somehow it feels exactly right. 

Five days on a not very fat diet, in combination with daily runs, with a resting day today. 10 km yesterday, with the body screaming for a big, fat, bloody steak! Instead, when I came home after the run- water and a carrot...

Looking forward for breakfast. Two slices of bread, not butter but a slice of cheese (low fat). And a cup of tea. Yeah!

Diet- for the first time in my life. First day of a two week diet

During my injury period, with no training, I went from 83 to 89 kg. Which is not good for my knees. At 187 cm, I would rather be closer to 80 than 90. At least, go down to the 83 I was in Panama.

So. The last five weeks, I have gone down to around 84 kg by skipping all sweets, apple only after dinner and a little less pasta/rice/potatoes. 

Now, its time for the next step. Following a program I got from my sports doctor, I will "clean my system" with a  specific diet for the next 14 days, today being the first day. I am not really looking forward to it, actually, its going to be a real pisser. But the results will be worth it. More effective "muscle machinery", less pounding my knees. And a happier me. The diet is for 14 days only, so I guess it should be ok. 

Training 5-6 days/week is part of the "diet", but thats the fun part. 

Not every day is for running..

No energy at all today, struggling through less than 9 km with lots of hills. No speed, no energy, no spirit.

Not every day is for running..

View from what is now a school. Ten years ago, this was a secret spy central. I prefer the school..

High altitude training in Mexico

Nice morning runs in a park close to the hotel in Polanco, Mexico City.

http://www.endomondo.com/workouts/sPEp88q_nfc

First race in over a year - yeah!

Midnattsloppet in Stockholm, "Midnight Run", a wonderful 10 km race in the central part of Stockholm. Was not sure about my form, since I am still building up after my injuries. More or less no interval training, and main part of my training consists of rather slow 6-7 km runs.
A few weeks ago, I did a 10 km "test training" to test my form. Just below 47 min, but with some energy left. Target yesterday was 45, which I felt was fairly ambitious given the preparations. Plan was to go out in 4:20 pace, to have some extra time to spend on the 5th kilometer with the loooong uphill towards Sofia Church, and later up to Moseback.
Passed 5 km at 22:15, according to plan. Tried to keep the pace up on flats and downhills to gain some time, and with 2 km left I realized I had a chance to go below 44 min. "What the heck", only 2 km left, just to go full speed. Last km below 4 min/km, 43:40 final result. Super-pleased!

Link to the race: http://www.endomondo.com/workouts/19094533

Warming up before the race. 

Waiting for the start, eager to get running.

Pleased after the race. 

Introducing "fartlek" to Noomi

Introducing "fartlek" to Noomi. Very soft of course, more like fun. To get it more playful, we took turns deciding the pace and where to run, resulting in a varying speed and new places to run, sometimes flat, sometimes hilly.

http://en.wikipedia.org/wiki/Fartlek

Strange landing place for a hotair baloon..

Strange place to land a hotair baloon. Minimum space and all water around it. The pilot must be a real pro. Or been really lucky.

First run with the new program. Slow intervals, much slower than I would like, but I guess I just have to trust the doctor. Around 6.5 km, 35 min something. Thats where I will be running the next few weeks, then step it up. Slooowly.

Trail running in central Stockholm :-)

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Hills are killing me

Lunch run at work, 8 heavy km, http://www.endomondo.com/workouts/uNE0opzcBmY.

The hills are killing me, sooo heavy. And it was slightly warm out today. 25-26 C in the shadow, probably a bit over 30 C in the sun. Far from Panama conditions, but I should have brought some water on the run anyway.

Feeling fresh. Before the hills....

A bunch of bulls relaxing in the shadow. 

Sheep. also resting in the shadow. Probably smarter than me, running in the sun...

Beautiful flowers, and the smell was fantastic!

Run with Noomi

More walking than running, but its a wonderful way to spend time with Noomi. Talking, about silly things and serious things. Soo gooooood!

Nice mosquito-run

Got ok from the doctor today to participate in a 10 k race in 2 1/2 weeks, if I take it as a training run. So I just had to try the distance today. Out later than usual, around 10 pm. Beautiful sunset, but so thought around 2 billion mosquitos. If they are protein-rich as ants, I dont need a recovery drink..

Took a path that would be a bit similar to the race, with a well defined hill after around 6 km. First half felt really good, second half a bit tired, and the last 2 km was so so. 46min54sec for 10 km is ok though, given rehab and all. And that I stopped and took the photo.. :-).

The track: http://www.endomondo.com/workouts/hQIeBSWWODE

Down two kg!

Maybe its too early, statistics and all. But this mornings 87.1 kg gave me good motivation to continue (and actually yesterdays 86.8 kg). No eating less than four hours before going to bed, excepte maybe an apple. And tea of course.

When I go below 85 kg, I will share a Corona with my son, with the mandatory limone of course :-). Target is to go down to 84 kg as a first step, but I think I can reward myself with (half) a corona when reaching 85 kg.

Five days left to Swiss Alpine Ultra Marathon, with a tremendous amounts of swedes running. Next year, I would really like be one of them!

Time to loose!

Enough! 

Almost 90 kg is way too much for a runner. Especially for a runner in rehab. As a first step, I will go down to 85 kg. Diet starting today, and I want to see how far I can go in three weeks. I will try this, and see where it takes me:

• Smaller portions.
• A lot of sallad, beans, carrots etc.
• Apples when I get hungry between meals.
• Reduce pasta, potatoe, rice etc to a minimum.
• No eating after dinner, except maybe an apple.

If anyone has a good idea around this, I would be truly grateful. Plan is to go down below 80 kg in the end. To save my knees, to be able to run as I want. 

Fall already..?

My definition of spring is when I no longer need something to cover my ears when I run. Below +10 C, and I start to get cold, below +5 C and I definitively need something on my head.
My definition of fall is when I, yet again, need something for my ears.

Went out late this evening, around 10.30 pm, and it was coooold. My ears told me it must have been around 10 C, maybe 12. A few degrees colder, and I would have liked something over my ears- and it would have been fall.

http://www.endomondo.com/workouts/gXElAPjxNf8

Running with Noomi

9 pm: "dad, I want to run!" Okidoki, why not? :-D

Noomi got to chose where and how fast, http://www.endomondo.com/workouts/sYLvbGFbxN0.

Happy daughter and father.

Of course we had to stop and check out the frog! :-)

Slightly longer, slightly faster..

Not easy to keep down speed and distance, going slightly faster today. Running 9 min, walking 1 min, etc etc. In accordance with the doctors suggestion. Or order.

Here is the run in Endomondo, http://www.endomondo.com/workouts/iBBHXuOUEAk.

Beautiful light when the sun sets.

This is how I feel when I go swimming....

Happy me!

No run today

No run today, foot feeling a bit. Running every second day now, four more times before calling the doctor. Frustrating like hell. When its like this, I almost looking forward for autumn. What good is a summer without running?

A light rain

Not a long run, not a fast run. But a run. Not feeling 100 % in the foot, but I have to give it one more week, see where it takes me. Tomorrow, swimming and maybe frisbee-golf. Day after, another run.

On Thursday, they open the applications for the jubilee marathon in Stockholm next year. 100 years since the olympics in Stockholm, and the race will follow the original track. Why not?

Trailrunning, Ingarö..

..and here is a movie-clip (a first try..).

New trails

Some nice trailrunning outside Stockholm. Second run on my rehab within rehab. Feel a little bit in my foot, but if it stays like that it should be ok. Tomorrow swimming, maybee frisbee golf (if I can get my brother moving), then running again on Tuesday.

The trail in Endomondo.

Here we go again- rehab within rehab

Talked to my doctor today, and finally I can try some sloooow runs again. Every second day for a week or two, no more than 25-30 min with some walking mixed in. See if that works. If the foot feels ok, I can get back to the rehab of my knee. Rehab within rehab..

Tried some open water swimming. Since I have not become sick yet, I assume the seewater is also good quality. ..

This is how happy I get when I can do some ruuuuuuuuning!

The route, click here.

Time for some swimming!

 Actually, quite nice in the water. But honestly, nicer afterwards..

Swimming- how can that be fun?

Simple answer: it can not.

Now you might say that it has to do with attitude, that I have to go in the pool with positive thinking. That I will find it fun when I get better at it.
To those claims, there is an equally simple answer: bs!

Swimming for the 4th time in six days. But now that I am thinking of it. I am doing something good for the people. I am checking the quality of the water! If there would be any contamination, bacterias or whatever in the water, I would be the first one to hit the sick-bed. I probably swallow a few liters of water every swim, and if that does not make me sick, no one else will get sick.

Thats a positive thought. I think I will bring that with me next time, on Sunday. Oh, I will jump in the water feeling joy and hapiness, full of self esteem, power and energy.

Or not..

Not so easy to train with 15 C in the water..

Had the ambition to get some swimming done while out on the island. Summer in Sweden is not always the same as good conditions for a swim though.. First swim lasted fully 15 seconds. Lets see if I can make it longer today..

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Rehab. Again.

Went to the doctor for the foot. 2-3 weeks of pills and massaging som gel on the foot, no activity except swimming. Then I will try. Rehab, to get back to the normal rehab...

Sucks

450 meters in a crowded pool

450 meter in a crowded pool, not really my thing, especially since I am so slow. Feel like I am in the way for others. Planned to go 600 meters, but it was cut short thanks to some kid that decided to throw up his or her lunch into the pool. Pool closed, but at least I got some time for sauna then.

600 meter of almost drowning..

Yes, ok, I dont like swimming. I dont really understand myself why I go there. I guess part of it is that I like challenges. But this is almost ridiculous. But a true test of my will- voluntad. Or stubborness.....

Didnt know a stone could float..

Well, thats how it felt. 600 meter of swimming. Just about as exciting as really bad hangover. Except that when I have a hangover (which is not very often), I drink the water on purpose..

Back to square one..

Foot hurting, back to square one, no running. Swimming tomorrow, even though I hate it. But I have to do something I guess.

Yet another nice run, too many mosquitos and a slightly hurting foot. Found a nice hilly run, good training for coming races.

Sweden showing its best side!

Sweden showing its best side, nice, warm, happy people. And a niiiiiiice run.

Windy, almost autumn feeling

A hot summer day turned into a breezy, windy evening, felt almost like fall. Only me and the wind, running side by side. Foot hurting a little, but not worse than a week ago. Hope it feels ok tomorrow, and that I can run on this level for 1-2 weeks more before slowly increasing. 

Trying..

Have to try. 3 km, slow. Stretching after half the run, watching the sun set. Not completely  painfree, and sometimes I wonder if I ever will be able to run as I want. I can do one step at a time with patience, but taking no step- just doesnt work for me.. :-(

No training this week..

A bad cold made training impossible this week. Really sucks. Sometimes I need the training more than other times. This is such times. Now is when I need the mental relaxation a 2-3 hour run gives me.
Cold is better now, and hopefully I can at least go biking next week, and swimming.

Swimming, feeling ok

550 meters, almost half crawl using a "dolme", whatever that is in English, helping the legs to float. 50 meter crawl at a time, and I actually have the strength in my arms for it. Trick now is to relax and get the breathing right.

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Starting from zero

Rehab for running is slow, set back now with a foot injury. Life as a runner really sucks sometimes. Now is such a time. Its not easy. If you are not a runner, you dont really understand.

In order not to grow fat, and not only do biking, I thought I would throw myself into a new challenge- swimming!

When I get good enough in my foot and knee, and when I am no longer close to drowning in the pool- triathlon. Actually, there is a triathlon in August in Stockholm, a sprint triathlon. "Sprint"... Yeah, right. Well, bike is no problem, only 20 km. Shorter than short. Running is even less worrying, 5 km.
But the swimming.
750 meters.
Sprint?!?
Today, I can do 25 m crawl. Barely. Indoor. Is it really possible to do 30 times that distance in less than three months from now? And outdoor!

Well well. I will not know unless I try.

Today, 1000 meters in the pool,  breaststroke. In 28 minutes. Well, at least I will keep myself floating if I go for the triathlon. But I want to do it using crawl. I only have to increase my capability there around 30 times...

A floating start of the week

500 m, tired. Felt the swimming I have done the last few days. Have never done this much swimming in only a few days. Well, not that its a lot, but for me it is. Now to work, and a nice breakfast.

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Frisbee and biking

Fantastic weather today, I just had to start the frisbee-season. Bike out to Kärsön, 14 km. Then the first nine "holes", keeping a good pace, finally bike back.

Mixed results on the frisbee, in total 9 over par. Two par, two double-boogey, the rest boogey. Almost managed a par on the terribly long 7 th hole, and had a few nice saves. Fun in any case, warm, nice, birds singing. Good way to end the week.

A start of something new

390 m swimming. A good start!

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First run with Noomi

First run with Noomi. Even though it was getting late, and school the day after. Running is a wonderful way to be together, smalltalk, just enjoy.

Nice but chilly- first bikeride in a while

A short ride, but since it was the first (more or less) for the season, it was more than enough. Original plan was to do it earlier, and have some time for frisbee-golf, then bike back. But this was also nice, but a bit chilly. Around 7 C and windy.

http://www.funbeat.se/tracks/index.aspx?RouteID=770197

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