A lot to think about lately

Hi out there!

Haven’t been so active here the past few days. Some may think that I’m overly active at other times, but for me this is a down πŸ™‚

I got the bad news from my boss that I’m not going to China due to certain things that has happened over there. It’s bad new since we’ve planned our lives after it and have been waiting for it for over a year. Now we just have to replan it all along with me giving all my efforts to chase work oppertunities abroad. We really counted on the increase of income it would bring to be able to build our future house. :S

But, but.. Not all news can be good, right?

On the other hand there’s a lot going on at home now with the baby (Julie), it always fun to see how fast those small individuals grow and develops. But man, it’s a lot of work! some people say that it gets easier with every child. We have three now and it has been as much of work with each put together with taking care of the other. No wonder home parents are so worn πŸ˜€

Considering my running the past days I’ve done a few 1 hour runs and the 6 x 1km intervals, which I’m pretty satisfied with. Though I really have to put my last bit of energy into each km to keep the pace up.

I haven’t felt anything more retchings neither and my wake up pulse have been at 48 all days but one – then I had 56. The funny thing is that I felt more worn that day overall.

Later today I will post my data these past days. Take care!

Moving on to the next step

So.. Now a lot of things are going on at home. That’s why I haven’t been so keen on the keyboard like I’ve been before.. Just don’t want to miss out on anything with the new family member. And the first time with a new kid is so precious πŸ™‚

I’ve done my build up runs. And they’ve been solid and good. I haven’t eaten any pizzas right before any of them πŸ˜‰ However, my Garmin made the data from them a mess, but I publish it anyway. It’s clear to everyone who goes through the curves that any heart can’t behave like that and still be sane.

Tomorrow I thought I would go on the side of the program and go for a 5k time trial just to get something to make up the sessions from on the next three weeks of 10k program. Last time I felt I couldn’t go all the way because of.. Yeah, you know what. Hopefully it will be different tomorrow..

Detailed Garmin data

Day 2, Build up
1hr easy and totally relaxed – at ease through out

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.55 1:00.06 5:42 134 167 92

Detailed Garmin data

Day 3, Build up
1hr easy and totally relaxed – at ease through out

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.82 1:02.35 5:47 133 199 91

Take care you all!

Not the perfect conditions

Life at home is very nice now. Everytime I see that little face, even if it’s just been 5 minutes since the last time, I can’t help but to get surprised such small people exists πŸ˜€

I did my run today. The surface was mean – a mix of solid ground and slippery spots. Didn’t really know how to handle it best way other than just plough through πŸ˜‰

My digestion problems haven’t been sorted out yet – still waiting for a remittance to the tests. It was a problem today too, like many other days. The last 15 minutes was a total pain. And I can also acknowledge that I’ve noticed that the niggle in the back of my right leg is back. I’ve felt it the last couple of days. It’s along the large tendon on the back-inside of the thigh/backside of the knee. I’ve never experienced anything similar, but I guess it’s more than anything a sign of overload, or that I load the legs differently..

Detailed Garmin data

Day 17, sub 40 program – 2nd round
30min easy 6x1min fast with 1min slow – 1min @ Race Pace

Lap Distance Time (min) AvgPace AvgHR MaxHR HR After 60 sec easy
1 5.22 30:00 5:45 129 140
2 0.251 1:01 4:02 157 167 146
3 0.267 1:01 3:49 165 172 151
4 0.263 1:00 3:51 167 175 153
5 0.263 1:01 3:51 166 175 152
6 0.261 1:00 3:51 164 173 152
7 0.257 1:01 3:56 170 176 155

A somewhat special run

Sunday, and we spent all day going through and throwing away all the papers we’ve stuffed around in our drawers, closets and much more places for a way too long time.. We’re trying to become a little Feng shui – at least when it comes to being sentimental about stuff you actually don’t use anyway. Mostly it’s because we don’t want to move around more than necessary when going to China later this year. During all that my wife mentioned that it would be nice if the new child would be born on Valentines day.

Later on in the evening I went for the 1 hour run. Today I didn’t feel anyting related to the cold I talked about yesterday – on the contrary I felt quite fit. I haven’t read my data yet, but it wasn’t hard at all keeping the heart rate down today. The breathing felt very comfortable and easy too. I think I ran a little slower than usual, but not so much it would make such a noticeable difference.

When I got home my wife had gone into labour. Still just the beginning phase, but we made our way to BorΓ₯s where we are going to have the childbirth.. It’s going slow with the labourwork, but we’re on the move now – it’s exciting for me – but I do feel sorry for my wife and what she has to look forward to. Now I lie here at the patient hotel writing this and if I’m not very mistaken there’s a possibility there will be a child born on Valentines day πŸ˜‰

Detailed Garmin data

Day 13, sub 40 10k – 2nd round
1 hour easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.53 1:02.10 5:54 129 147 90

Being busy having a busy life

A very stressful day. Been on and around from the time I woke up until about the minute after I post this and lay my head down and fall asleep. The time is close to 0.00 now. It usually is when my day’s done. There’s just so much time in a day – it’s hard to get everything you want to do to be done – at least if what you want is to do everything every day.

That’s where I am currently. Let’s call it my close to 30 years old crisis or whatever, but I feel that life is rushing forward faster than I can ever run. And there’s so much I want to do before I get too old. It’s not only training myself to become an athlete.. Also all the studies I try to do at distance.. Physics (a Bachelor – at 50% that will go on for about 6 years).. Project leading.. Work a year in China to be able to afford building a house.. Making the house intelligent by drawing the electrical plans and put in all the automation gadgets and wiring myself.. I can go on for hours.. And, oh, I’m writing a novel too.. And learning Chinese.. And did I mention I will become father for the third time probably during the coming week πŸ˜‰

Like I said – it feels like time is the biggest enemy to me right now.. But you will win nothing by being unrealistic. Fill your whole day and work off all those things one by one, little by little.. And one day – well, actually hopefully never – you will feel accomplished. I think that once I do I have nothing to reach for. I like being like this.. The opposite is much worse – Doing nothing and don’t feel like doing anything.. Just sit in my couch.. Just the thought of it makes me a little depressed!

Anyway.. This blog is about running, right? Sometimes I forget πŸ˜‰

After yesterdays run I felt a slight indication to shin splints. At least I think that was what it was. So today I decided to take the 1 hour run very easy. Very, very easy.. It felt great! Just being like a puppet letting those two loose things underneath just swing forward – it kind of feels like that sometimes πŸ˜€

Detailed Garmin data

Day 6, 2nd sub 40 10k round
1 hour easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.34 1:00.38 5:52 131 147 91

Very nice running conditions

It was two days since the 2k sessions that took the most out of me. Yesterday I had a resting day, which was very needed, but today I still didn’t feel like going out for a run. It wasn’t that I didn’t feel fully recovered, more then that it felt like I didn’t want to spend an hour and a half of my beloved saturday evening out running in AlingsΓ₯s. Especially not since most of the time earlier on the day was spent on a Calculus assignment (for those who hasn’t read it yet I’ve started studying for a bachelor degree in Physics on distance – yikes!). Well, sometimes before a run it just feels that way. But.. Like all times earlier I put on the clothes this time too and went out. And like before I can’t picture not running once I’ve got those legs going in a motion forward πŸ™‚

Today I saw that the Garmin started messing early on, so I decided to let go of the heart rate and just relax. It felt very liberating. Usually I spend every half minute keeping track on the heart rate so that it doesn’t wander off. I’ll have to do it this way more often – Just find a comfortable pace and keep going..

Other than that the running conditions were almost perfect. No icy surface, plus 5 degrees and a little moist in the air. Nothing to complain on at all..

Detailed Garmin data

Day 5, 2nd sub 40 10k round
longest run – ‘time on feet’ up to 1Hr 30min

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 15.67 1:32.34 5:54 132 168 91

Why do heavy things always find their way to your toes?

It’s gotta be some explaination for it else than just Murphys law. It was when I looked for something in the cleaning closet for mounting the baby bed – suddenly it started hurting like h–l! I had managed to let a paintbucket fall on my foot.. And of course it had hit me where it hurt the most – on the tip of the toes.. For almost three minutes I just jumped and ran around in the apartment cursing and bursting out cruel thing about myself and my lack of cautiousness. Then it got better.

I was afraid that it would affect my running. Luckily it didn’t. Not in a way that I noticed, anyway. But now, in the late evening it hurts much worse again – I’m pretty sure I’m gonny lose the nail. It has gotten all blue. It will be my second in a year then. The first was the nail of the biggest toe which I lost after the Gothenburg half marathon last year. In the last 500 meters I fell on a foot of one of the audience fences. The blow led to me losing the nail..

Well, if it doesn’t affect my running it’s ok by me πŸ™‚ Then I can live with aching pain for a couple of days.

I didn’t feel tired during the run, but it got late so I kept it at a little less than 40 minutes.

Day 20, 1st sub 40 10k round
easy recovery after race. 30min – 1Hr

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 6.63 38:55 5:52 132 146 92

Am I getting any closer?

At home from work today taking care of wife and kids. Most of the times this happens I feel guilty, though I don’t really have any reason to. It’s just that I’m never at home because of own sickness. I am very lucky in the genetic lottery when it comes to immune defence (just because I wrote that I’m going to end up with a one month cold or the flu or something else very bad in the near future – bad karma! ;))

Where were I.. right.. And lately I’ve been home several times per month. My wife has been unlucky with some really bad colds this winter. No wonder when it attacks as a new Ice age coming with snow since November and minus 15-20 degrees :D. I don’t know, it just still feels strange for me to be home when I’m not bad.. I’d better get used to it.. Come to think of it we will have small children for a few years to come πŸ˜‰

It was a little colder today than it has been past weeks. Minus 10 degrees when I stepped out the door in my running outfit. I always look at the thermometer before I go out to know which gloves to take and if I need to wear under layer pants. I hate running in too hot clothes, it can really get on my nerve.

The run itself felt solid. I couldn’t look much at the watch during the 1 min race pace runs – it was just too dark and my arms were moving a little too much. Hence the not so exact 60 sec intervals – also the differences in speed between some of the laps. πŸ˜‰

On Saturday (the day after tomorrow) I will do the 4k time trial again. Now it feels like it’s time to proof whether I’m fully back in business or not. I only have four weeks until the first race comes, so I guess I will only have time for one more sub 40 period. It will be exciting to see how my coach composes the four coming weeks.. Of course, I don’t need to beat the goal of 2011 in the first race. It would be very strange if I did, actually. I will be satisfied if I manage to run better than last race in 2010, though (39:46)

Let’s see on Saturday – Am I getting any closer? Do you think?

Detailed Garmin data

Day 17, sub 40 program
30min easy 6x1min fast with 1min slow – 1min @ Race Pace

Lap Distance Time (min) AvgPace AvgHR MaxHR HR After 60 sec easy
1 5.30 30:00 5:40 131 142
2 0.287 1:08 3:57 159 169 148
3 0.244 0:59 4:01 160 171 145
4 0.271 1:00 3:42 162 172 147
5 0.262 1:00 3:48 161 172 151
6 0.268 1:00 3:46 166 177 153
7 0.274 1:00 3:41 168 177 148

How to make a great runner’s bread

Today it has all been about baking.. Well, all weekend has in fact been about baking :). But today it was Oatmeal & wholemeal bread that was the subject. I kneaded and I floured – and then I kneaded some more.. A total of 40 pcs of bread (4 kg) became the result. We’ve tried it many times before, but earlier we did it without the whole rye flour and with milk instead of water. Now they’re a lot healthier. We also decreased the amount of butter..

The runners Oatmeal & wholemeal breadcakes (10 pcs)

Runners oatmeal & wholemeal bread cakes 110123
Today's day labour of 40 home baked oatmeal & wholemeal breadcakes
  • 500 g Water
  • 140 g Oatmeal
  • 100 g Butter
  • 1 tbsp Suryp
  • 25 g Yeast
  • 390 g Flour
  • 140 g Rye flour (whole)
  • 1/2 tbsp Salt

Heat the water to 50 degrees Celsius, pour it in a bowl. Add the oatmeal, butter and suryp. Leave it until it reaches around 37 degrees. Add the yeast and stir around until it’s dissolved. Stir in the meal until it only sticks to your finger a little. It should be a little sticky and wet. Knead it in the bowl for another 10 minutes (it’s much easier with a baking

machine doing this ;)). Knead in the salt. Cover it with a baking/kitchen towell in a warmer place (in the oven with only the lamp on or on top of the refridgerator or freezer) until it’s size is doubled. Pour it out on a floured baking table. Split it into 10 pieces and flatten them to around 1 – 1,5 cm thickness. Put them on a greased baking tray, pierce them with a fork or similar and cover them with a towell. Turn on the oven to 225 degrees. Let them ferment on the tray for about 30 min. Bake them in the middle of the oven for around 12-14 minutes (but this is very individual depending on type of oven.. Feel it out. They should’ve become light brown in the color).

Hope you like them! They’re perfect to freeze while fresh and defrost in the microwave oven just before you need to eat πŸ˜‰

My running today felt relaxed and nice as it should. I still had Millencolin sounding in my ears as I went through the town of AlingsΓ₯s. My legs felt fully recovered from yesterdays paced run, but still, I don’t think they would’ve liked a much higher pace today. I’m beginning to feel what TheEd (trainer) is meaning by balance. You kind of know how to do the runs to get most out of them. That has led to me appreciating the easy runs a lot lately πŸ™‚

Detailed Garmin data

Day 13, 1st sub 40 10k round
1Hr easy run

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.91 1:00:00 5:30 133 149 92