Running- me da la vida

Good running week

2012-01-16T05:45:00.001-01:00

Good running week, rounding off with a nice two hour run on Sunday, listening to the book "Boomerang" by Michael Lewis. Although the subject is serious, the economic crisis, it is really funny in the way it's written.

Monday morning on the bus. People look a bit gloomy, a guy to the right reading a book, "Personality Plus". Ok, he intend to put on the big charm today. Well, the best way to paint a smile on my face on Monday is my lunch run. 45 min of slow, nice welcome-the-new-week procedure.

Windy, icy and poor motivation

2012-01-13T19:43:00.000-01:00

Exams yesterday and today on the MBA-studies, quickly home and fix dinner, then out for some hill training before a phonemeeting regarding the MBA, all to be finished before 9 pm.

Not a calm and peaceful run, squeezed in between activities, and my knees hurt a bit. Icy and windy, about to fall on one occasion.

But I know I feel so much better after a run, pleased with myself that I did even though I was tired, stressed, and rather feeling like shit. Weather terrible. And still I did it. Makes me feel a little bit better.

Tomorrow rest, if I can, then some 20 km on Sunday to fulfill this weeks planned training, starting a build up phase with a modest 50 km week.

Too tired to run..?

2012-01-11T15:53:00.001-01:00

Resting day, meaning 5 km of slow run. But today these 5 km feels impossible. Long working day, dark, need to go to the supermarket, fix dinner, look happy (ok, I may skip that..), do the laundry, the dishes. Then go running.... Some days are just not made for running. Or, maybe running is exactly what I need..

Progressive distance, tough but fun

2012-01-10T20:15:00.001-01:00

As part of my new program, today was progressive distance run, 10 km. Starting slow, adding speed every kilometer, ending up running the last two kilometers in 10 race pace, in my case currently 4:20 min/km.

Rather tough for me, snow and ice slowing me down a little bit and also the small backpack. But really good training!

Tomorrow a resting day with 5 sloooow kilometers, full rest on Thursday due to dinner with my brothers, then hill training on Friday. The weekly long run I save for Sunday.

A bit messy week with two exams on my MBA, but I probably need the training the most during those messy weeks.

Monday lunch run

2012-01-09T16:10:00.001-01:00

A not so harmonious lunch run, but better than other options. Beautiful at least.

Winter

2012-01-09T05:51:00.001-01:00

Good start of the new year, with around 90 km the first 8 days of the year. I have restructured my training plan to focus on the marathon the 14th of July, starting with 12 weeks of building strength. Will build from 50 km/week to around 75 in average. Goal for the maratho is 3:15, some 20 min faster than pb.

Today the traditional recreational lunch run on Monday's. The meteorologist have promised snow and wind. Maybe a lunch sauna would be nice :-)

Long run getting longer, hill runs getting tougher

2011-12-27T19:16:00.000-01:00

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..

2011-12-19T17:21:00.001-01:00

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

Some testing of gear

2011-12-18T16:32:00.001-01:00

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

2011-12-15T18:02:00.001-01:00

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

2011-12-12T19:51:00.001-01:00

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?

2011-10-04T21:04:00.001Z

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

2011-10-03T21:36:00.001Z

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

2011-10-01T19:55:00.000Z

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

Intervals

2011-09-27T05:27:00.001Z

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!!!

2011-09-24T19:45:00.002Z

Me and Caballo Blanco

2011-09-24T19:31:00.000Z

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.

2011-09-09T20:30:00.001Z

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Day 9

2011-09-05T04:47:00.001Z

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

Feet hurt..

2011-09-04T09:14:00.000Z

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

2011-09-03T06:31:00.000Z

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

2011-09-01T20:15:00.000Z

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

2011-08-28T17:46:00.000Z

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..

2011-08-21T18:52:00.000Z

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

2011-08-20T10:05:00.000Z

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!

2011-08-14T09:55:00.000Z

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

2011-08-07T19:45:00.000Z

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..

2011-08-01T20:42:00.000Z

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 :-)

2011-07-30T19:59:00.001Z

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Hills are killing me

2011-07-28T11:02:00.000Z

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

2011-07-27T20:06:00.000Z

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

2011-07-26T21:35:00.000Z

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!

2011-07-24T20:54:00.000Z

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!

2011-07-21T20:57:00.000Z

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..?

2011-07-18T22:10:00.000Z

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

2011-07-17T21:40:00.001Z

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..

2011-07-16T22:23:00.001Z

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

2011-07-13T21:21:00.000Z

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

2011-07-12T20:59:00.000Z

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..

2011-07-10T21:19:00.000Z

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

New trails

2011-07-10T18:28:00.000Z

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

2011-07-08T20:25:00.002Z

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?

2011-07-08T11:58:00.000Z

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..

2011-06-22T09:49:00.007Z

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..

2011-06-22T09:49:00.005Z

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2011-06-22T09:49:00.003Z

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Rehab. Again.

2011-06-17T19:45:00.000Z

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

2011-06-16T18:25:00.000Z

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..

2011-06-15T07:40:00.002Z

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..

2011-06-13T20:03:00.000Z

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..

2011-06-12T19:37:00.000Z

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

2011-06-11T22:09:00.000Z

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!

2011-06-09T21:30:00.000Z

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

Windy, almost autumn feeling

2011-06-04T21:52:00.002Z

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..

2011-05-31T20:20:00.001Z

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..

2011-05-29T19:48:00.000Z

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

2011-05-19T06:07:00.001Z

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

2011-05-18T18:23:00.000Z

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

2011-05-09T05:37:00.001Z

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

2011-05-08T20:17:00.002Z

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

2011-05-06T19:34:00.001Z

390 m swimming. A good start!

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First run with Noomi

2011-05-03T21:15:00.000Z

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

2011-05-01T16:11:00.003Z

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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Wet, foggy and.... spring!!!

2011-04-03T20:52:00.001Z

Wet, foggy, tired. But 8 C, thing gloves, thin cap- spring!!!

Spring run!

2011-04-02T13:34:00.001Z

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Indoor again..

2011-03-29T19:19:00.000Z

Enough is enough. Below zero, and I have to be a bit kind to myself. So, indoor it is. Almost 12 km in one hour, feeling good. Tomorrow. Well, predictions say zero degrees again, so I guess I go for indoor running.

No more snow, pleeease!

2011-03-28T04:08:00.002Z

Had hoped for some spring. Cold, stiff, tired, terrible working week ahead. I guess this is good mentally, to feel like this and still get the shoes on and get to it.. But today was no fun.

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Warming sun, chilly winds and firetrucks

2011-03-27T08:25:00.001Z

10.4 km, 53min. Feeling good all the way. Almost feels "out of rehab"! When I am doing around 50 km per week and 20 km in one run without any problems, then I am 100 % back. Then I will also decide for any races this year. Even though I have a few in minds, I will only decide when I am that far in the rehab. Patience...

Is it spring or is it not? Since I didnt bring my fleece cap, it must be spring, according to my own definition. And it sure felt like spring in the small "valleys", no wind and only sun, reeeeeally nice. Then up on the bridge, and it was cold and grim again.

Running over the second bridge, over to Lilla Essingen from Stora Essingen, I saw some rather stupid person walking on the ice. Looking at Stocholm today, almost all ice is gone, and what is still left looks like it is strong enough to hold for a duck, not more. The ice is so poor, that if you go through, there is probably no way to get up, since the ice will break, even if you have the right gear.

What to do, but call the police? After a few minutes of talk, a police car arrived after 10 minutes, and I could point out the person on the ice, on the other side (Stora Essingen side, looking from Lilla Essingen). With my task done, I waved goodbye to the police, and began my run home again. I was a bit confused, since the police didnt drive over to Stora Essingen, but just remained at the shore of Lilla Essingen. After a few minutes I realized that it was so that they could keep eye contact with the person on the ice all the time, while waiting for their colleagues.

And yee, did they take this seriously! Soon, two rescue cars came with blue lights, soon thereafter a car with a doctor (akutbil), and one minute later two firetrucks, one with a small boat behind! Wow! Guess the guy on the ice was a bit surprised when all these showed up!

Colder this morning - where did spring go..?

2011-03-25T19:03:00.000-01:00

Up 4.40 am, out running just before 5 am. A few degrees below zero, feeling pretty cold. Where did spring go? A bit over 10 km, 57-58 min something. Feeling good, and actually pretty strong towards the end.

A bit faster

2011-03-23T04:38:00.000-01:00

5.26 km, 28:02, 5:20 min/km.

Since I was running a bit shorter today, I went a bit faster. And it worked well, but I got sooo tired. Well, I guess have some way to go before I am in shape, just need to be patience...

Beautiful morning, a tiny bit warmer

2011-03-22T20:37:00.000-01:00

4.50 am, 9.5 km, 57 min. Feeling pretty ok.

Getting closer to my panamanian habits. Of course, the main reason then was to start so I could finish before 7.30, when the heat became to bad. I dont really face the same problem here when I think about it..:-/

Anyway, its a good way to start the day, its beautiful, its silent, peaceful. And the breakfast feels soooo goooood when I get back!

My definition of spring, but King Winter is still in charge of the streets

2011-03-20T19:01:00.000-01:00

5.30 pm, 5-6 C on the right side of freezing point, sun setting. 10 km, 59min 48sec. Link to the run here: http://www.funbeat.se/tracks/index.aspx?RouteID=699056.

My definition of spring: when I dont need my fleece "hat", but a lighter one on the run. When it comes to my ears, I am a real sissy. As soon as it goes below +15 C i start to freeze on my ears if I dont use a cap or a hat.

Today, I only needed my light cap/hat, not the fleece one. Hence, it is spring!!! However, there is still a lot of ice on the streets, and I have to chose path carefeully not to end up in impossible, bone-braker roads. But more and more asphalt are visible, and I can run large parts of the run without thinking too much on the ground.

First time I have run 10 km since the surgery, and it felt pretty good. Lets see what my knee says tomorrow morning. Still I have to cut almost 20 min on this time to be back to the shape I was in 15 months ago, but what the heck. I have to enjoy every step forward, see it for what it is, enjoy the progress and learn from the setbacks. Stick to the training, be patient and have faith in that I will be better trained and better prepared next time I taste the sweet and sour distances that defines the ultraruns.

On top of the world. Well, not really, but a very nice view of Stockholm from the top of Liljeholmsberget.

Running across Liljeholmsbron, sun setting.

And yes, we have palmtrees in Stockholm (surely they are not plastic..)! I just have to try this cafe in may or whenever they open again for the season.

Missed the sun..

2011-03-19T17:08:00.002-01:00

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Had to try the movie upload from my mobile. Missed sunset, realized also that I have a long way to go, not in too good shape. Going down to 5 min/km speed for a km, and that was really strenous...Thats the sort of pace I would go for in a marathon when in good shape.... :-/

Tired morning run

2011-03-18T05:52:00.001-01:00

5.30 am, -1 C, 5 km, 32 min.
Not easy to get up today, really tired. Finally got out of bed, half an hour late. City still asleep, only newspaper delivery man and some deers awake. And a tired runner.
I like the name of the laundry shop on Valutavägen, Valutatvätten ("The Moneylaundry").

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First morning run in the cold

2011-03-16T05:12:00.001-01:00

-7 C, 5 am, 5.39 km, 35:48. Cold, a lot of ice, but beautiful.

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Nice running in Chile

2011-03-13T11:15:00.001-01:00

Directly from one week of skiiing in the north of Sweden to a working week in Chile. Very nice climate, with morning temperatures around 15 C, perfect for a morning run. Quite a few people out running. Not as green as in Stockholm, not as warm and nice as Parque Omar or some other nice place in Panama, but beautiful with the mountains in the background.

Time to go south

2011-03-06T05:12:00.001-01:00

Time to go south, and tomorrow Chile. No training today, better rest my knees after the snowboarding yesterday.

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Snowboard three hours!

2011-03-05T14:44:00.001-01:00

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The whole hill for myself

2011-03-03T11:36:00.001-01:00

Large part of the slopes were closed due to strong winds. Using skins I could climb it myself, having the whole slope for myself. Perfect!

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A bit windy - a nice wakeup

2011-03-03T07:56:00.000-01:00

Some of the nightly storm was still in the air, but still a nice run up the hill. 1.7 km uphill is good way to wake up!

12 km on skiis, golden sun setting

2011-03-02T19:21:00.000-01:00

Completely exahusted after 12.3 km, first the 7 km lap, then 5 km. I could hardly move forward towards the end, but I still had a smile on my face :-)

Hill-training with the sun coming up

2011-03-02T07:37:00.000-01:00

After a few days of skiing, I just couldnt help getting my running shoes on. A wonderful uphill of 1.7 km, in total 3.4 km. Not much, but a good start. Actually, this was my first outdoor run in more than half a year. If I feel ok tomorrow, I will do the hill twice. With salsa in my ears. Vamos a bailar!

Reward after morning run. Not the same juice as in Parque Omar, but very good!

2011-02-24T06:00:00.001-01:00

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Early morning at the gym

2011-02-24T04:36:00.001-01:00

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No training today

2011-02-23T15:47:00.001-01:00

Full day workshop, and honestly too nervous to do some relaxed running. But maybe that was what I would have needed. But my armani suit didn't fit the value box anyway.. :-/

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Long rehab..

2011-02-22T21:19:00.000-01:00

This rehab was much tougher than I feared. Going in the right direction now at least. After a number of hit-backs, I am now running/walking 44 minutes. Not fast. Not long. But it is slowly getting better.

I miss the long runs. I miss running in shorts and t-shirt. Outside. Not in a gym. Crowded, where I have to be there when they open, and then run to the treadmill. Since there are a limited number of them where you are allowed to run more than 10 minutes (yes, this is Sweden..), I have to be really quick.
Normally, I have my runner clothes under my normal clothes, so I am really fast when they open the gym. Still, this morning I was not first. A lady had skipped the "changing-clothes-in-the-locker-room" and went for the "why-not-change-in-the-gym" strategy, after putting her ipod on the treadmill as a marker. Truly bizarre.

Soon time to ignore the cold, the snow, the ice, the wind. Skip the treadmill and run free again. Soon.

Rehab rehab and.... rehab

2010-11-17T21:02:00.000-01:00

Again, I am not sure what to write in a runner blog when I dont run.. But soon enough I will! Now, exercises in the morning, more exercises in the afternoon. Not fun, but I dont think, I just do.
Doctor on Friday, then I will take the next step.

Rehab- so far so good..

2010-11-07T20:42:00.000-01:00

Exercises twice a day now, 20 min in the morning and afternoon. In the afternoon I add 10 minutes on the bike as well. Less than two weeks until I meet with the doctor again. Then we will do physical- and strength test, and decide on a new program. A program that just might include some running! I have more or less decided on the goal for next year, but I have to disucss it with my doctor.

Friday 3.30 pm, sun going down.

2010-11-05T13:28:00.001-01:00

Friday 3.30 pm, sun going down.

Spanish course on the subway..

2010-11-03T20:28:00.000-01:00

Sitting on the subway home from work, and I cant help picking up a conversation in spanish beside me. My spanish ears have grown larger during the fall, and when they start to talk about dancing and salsa I can not keep my mouth shut of course. Seven stations later I know more about colombian salsa and a number of other things. Maybe something to try after new year..

Rehab went well today, so far. Lets see tomorrow if the knee hurts more or swell up. Did the same exercises, but easier on the bike.

Rehab sucks..

2010-11-02T20:15:00.001-01:00

I had forgotten what rehab is like. Pain and slow motion. Everything goes so slow, and the pain is always there. Sometimes more, sometimes less. Sometimes lurking around the corner, ready to spring forward. A runner said "make pain your friend, then you will never be lonely". Yeah, right. Funny guy.

Mindshift.

Normally, I go by heart, by feeling. I almost never follow my training plans. I adjust them depending on how I feel, if I am happy or sad, if I want to feel the smell of the woods or the speed of the street. I make the program and then I adjust.

Now I have to follow the program to 100 %. Otherwise I will end up destroying my knee again going too fast or drinking tequila listening to blues. I just have to stick to the program and start mental training. Loosing the salsa for a few weeks is tough, I realize I got a lot of energy from that.

Mindshift.

I have to see the good in the small things. Walking the stairs without pain. Feeling my muscles work while I do the exercises. Feel myself while doing the mental training.

Setting the goal for next year will help as well. I will not set an easy goal, but I need to talk it over with my doctor. I like challenges, and I need this to keep my motivation.

No bike this evening. Only the exercises, carefully. And pray that my knee feels a tiny bit better tomorrow, so I can add the 10 minutes of bike I should do. It has to feel better tomorrow, it has to!

Rehab started- good and bad

2010-10-31T19:26:00.000-01:00

At last. Was at the doctor this Friday, and I might be able to start running sloooowly in around three weeks as part of the rehab. Until then, rehab exercises including 10 minutes on bike. First day was fantastic, today not as good. Put too much weight in one exercise, and the knee hurt more afterwards.

Pekka, my doctor, warned me that this could happen. In this case, he ordered one day rest and anti-inflamatory medicin. So, thats what I have to do.. I might sneak away to the gym and do some other exercises tomorrow, just to feel that I do something..

Short walks and plastic foil..

2010-10-24T21:03:00.000Z

Walking 100 meter, pain. Have to walk slow. I know I will quickly get stronger, but this really sucks. Work tomorrow. Well, one good thing I guess is that I will not be able to run between meetings. I have to walk sloooow.
Taking a shower takes some time. How do you shower without getting the knee wet?!? Tomorrow morning, I will put the plastic foil to test...

Rehab..

2010-10-23T15:09:00.002Z

Finally. Had the surgery done this week. It turned out to be a broken miniscus, which is good I guess. Good in that they found out what was the problem. Day after surgery, I started with easy rehab following the instructions from the doctor.

Next week on Thursday, I will call my rehab-doctor for a first meeting. Not easy to write about running when I effectively have not been running for many months. Its almost as if I have lost the running, and I am almost nervous to discover it again. Slowly I guess, and I will mix with biking (or spinning) and swimming. Or rather, I have to. To get a more varied training.

Think I will use this blog now for describing the rehab. Going from 0 km to the ultras I want to run. Later this year, I will set the goal for next year, when I see where the rehab is going. Maybe not an ultra 2011, we will see. Maybe a triathlon..?

Finding new ways..

2010-08-12T22:28:00.001Z

Lost..?

2010-08-05T20:18:00.008Z

"Why not search for new ways..?" A brilliant idea, getting a bit tired of the same routes to and from work. And to get some more training, more than the 18-19 km.

Using the excellent routeplanner for bikes, http://cykla.stockholm.se/, to find a new, nice way home from work. Since I wanted to pass the beautiful Järvafältet, I got this one: http://cykla.stockholm.se/Tiny.aspx?c=28e499s.

It worked perfect! For 500 meters...

Lost. Well, not completely lost maybe. But definitively not on the route. I sort of got the general direction right, and after a while I got on the right track. For a few minutes more, then lost again in the area of Tensta.

Tensta and Rinkeby are areas with maybe not the best reputation in Stockholm. Coming from the green and beautiful Järvafältet, crossing the motorway E18 to get over to Tensta, expecting a "concrete getto", finding nice parks and smiling people!!! (see the picture above)

A very nice surprise, and this is definitively a route that I will take home more times, with variations of course.

Yesterday I took an evening ride, seeing the first signs of fall- a group of swans flying south for the winter. This is really Sweden! It is supposedly summer still, but the birds are already flying south. Well, I cant really blame them..

But, no good thinking about that. Summer is still here, even though it is a bit more chilly now, and there will be many more beautiful days before the leaves have gone from green to yellow and red, and finally painting the ground in colours.

Soon MR X-ray

2010-08-02T20:17:00.002Z

Visit at the doctor, and hopefully a date with MR X-ray (not superman or MiB, magnetic resonance x-ray..) during August. No running really sucks..

Just realized that rain in Sweden is slightly colder than rain in Panama. But not as heavy.. :-)

2010-08-01T20:42:00.003Z

20 minutes of excercise for my knees, then 20 km on the bike. Nice ride, not many people outside. Sunday evening, gray.

Listened to an audiobook about philosophy, about truth. Interesting concept, truth. Have to think a bit more about it, maybe write down something. There are some odd ends to this, thinking about the movie The Matrix, a traditional philosophical question about existence. But I am too tired now to try and sort this out, some other evening, with whisky and lit candles.

Tomorrow, going to the doctor again, see if I can get the swedish health care system to take some more interest in my need to run, and hence my need to fix my knees. The swedish health care system is excellent for kids and old people. But when I come to think of it, that must be perfect for me! I am getting old, but I behave like a child :-)

Bikers are cool, runners just run

2010-07-29T09:35:00.004Z

Back to the doctor again- and the bike.

No running the next two weeks, only boring rehab. Is there anything more tedious, boring and frustrating than "rehab programs"? Yes, I understand the importance of it, and I will stick strictly to the doctors plans.

"After two weeks, you can try very slow 500 meter runs". Wow. 500 meter. Not easy to find the motivation in that.

At least, I can bike. Thats ok. But I have realized that runners and bikers are very different. Or are they?

When I meet a runner, we greet eachother. With a smile, or just a nod.
When I meet a biker, they just look straight ahead, not moving a muscle in the face. Looking sooo coool.

I am thinking about participating in my first race the 15th of August. All money from the race will go to a cancer foundation. So, I was looking for a shirt. Not that I am very fast on the bike, but still it would be nice to get rid of the "flapping" of my shirt. And I realized that it is more or less impossible to find a biker shirt without one thousand commercial on them.

I am not that fast. Why would I try to look "professional" with a team-shirt, when I am just a happy beginner? "Simple is boring" was the answer from the guy in the shop.

With all the expensive gear, could it be that the bikers look serious and unhappy because they have no money left for the rent..?

So far, the only conclusion I can make is:

Bikers are cool, runners just run.

Slippery gravel and a good evening

2010-07-13T06:29:00.003Z

Visiting our friends out on Helgö, an island in Mälaren, close to Stockholm. So, why not take the bike? Around 30 km and beautiful views- a perfect ride!

http://www.funbeat.se/tracks/shownonav.aspx?RouteID=446313

Very nice roads for bike. Well, maybe except for the last few hundred meters, when the asphalt turned to gravel. Last turn, going very slow, and the front wheel just started to slip to the right. Nothing I could do, except feeling happy that I had my bicycle gloves on. Never thought that gravel could be so slippery. Something I dont think about when running..

Happy to have learned something new this day as well, I cleaned it up in the shower, and then enjoyed a campari. Ok, maybe two camparis. Really good for a bloody leg.

Razak made some fantastic things with the grill, and after a great dinner awaited Germany against Uruguay. So much better football than the finals. Of course, here we had two teams playing football, in the final there was only one team playing football.

Since I didnt have any lights on the bike, I put the bike in the car, and got dropped close to Ekerö Centrum, to ride in the remaining 20 km. Cool air, still some light, very enjoyable.