New surroundings

Today I went to Västerås again on job. I got a tip from some guys at work of a great place to run at. It’s an island outside of Västerås called Björnön. It has a lot of measured running trails going everywhere. Though some of them still had parts of packed ice left, at least one or two were possible to run.

I took the 5k and after that I continued back to Västerås along the usual road. It was really great to run at soft trail ground and feel the nature so tightly around oneself 🙂 It felt like it was pretty long since I experienced new nature to run in. This summer I will try to find new trails around Alingsås to run at. One downside is that they usually include areas of slopes which isn’t ideal for running at low heart rate.. But maybe that doesn’t matter that much if only most of it is plain.

Here’s the data from todays 1 hour run, but it had some really bad slopes, which kept the heart rate a little high

Day 9, Sub 40 program – 4th round
1hr easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.56 1:00.00 5:41 132 166 88

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 🙂

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 😀

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!

A 1 hour “longest run”

Yesterday I had my longest run, which is supposed to go on for up to 90 minutes. I felt alright, but because of the complications in the end of the 2k intervals I felt that it’s better being safe than sorry. In the early morning I took my wake up heart rate, which was 48. Coach says that if it’s more than 10 beats above the usual one better be cautious. I haven’t checked mine earlier, but I can’t imagine it being much lower than that. But I felt it was better to play it safe anyway, so my run was very calm and I only ran for an hour.

Today I had another 1 hour easy run, which felt refreshing and fine – except for the heart rate monitor going nuts for a while, then.. :S

Detailed Garmin data

Day 5, Sub 40 program – 3rd round
1hr easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.19 1:00.06 5:54 124 142 88

Detailed Garmin data

Day 6, Sub 40 program – 3rd round
Longest run, up to 90 min on feet

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.22 1:00.19 5:54 127 192 89

As you can see on the first run of these two I have dropped a lot in the heart rate, which I believe to be a good indication of improved running ecomony. Hope it gives me some advantages on the coming races 😉

What unhealthy food makes to your running

Today I started by register my minimum heart rate. It went down to 40 for a couple of times during the 15 minutes I recorder lying on the sofa. Here’s the heart rate data. Last time I tested it I had a heart rate of 42, I believe was in the Summer of 2009. So in my case I’m not sure that the minimum heart rate is a very good indicator of how good fitness I am in. I know I wasn’t very fit by then 😀

During the afternoon the only things I ate were a piece of Strawberry cheesecake and one half pizza. That really showed at my run session one and half hour after the pizza.. The past few days I have eaten exactly how I should. And at those days I have felt light, strong and powerful – today it was morelike heavy, slow and tired.. And on top of that my heart rate rushed. I for one believe that it was because of the unhealthy food. I got all the calories, just of the wrong type :S

I’m talking with coach now about how I should plan this week.. Is it going to be another start of a sub 40 program or a build up? I have decided to have my first race at March 21 instead. That is four weeks from now, and it’s the seeding race of the Gothenburg half marathon. I just read his response – It seems this week will be a build up week, and then I’m up for the sub 40 again 😉

Detailed Garmin data

Day 1, Build up
1 hour easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.82 1:02.03 5:44 137 156 91

Back again on the road

Today I got Emma (my wife) and Julie (the newborn) home. There were a lot of excitement, especially from the other two girls having longed for both their mother and to meet the new baby.

I got back to the running this evening. The coach told me I should just hop onto the current week and current day without trying to recover what’s lost – he said that is futile.

And by the way, the Garmin lost it again 😉

Detailed Garmin data

Day 16, sub 40 10k – 2nd round
1 hour easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.43 59:52 5:44 135 172 92

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 Borås 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 😉

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

Running stuffed with low heart rate (& new 500 workout record!)

Today’s schedule

  • 1 hour easy, heart rate under 130
  • Bodyweight 500 workout

Today I did the 1 hour run almost immediately after dinner – went out only half an hour after. It was because I wasn’t at work today, so I needed to do both the running and the 500 workout after the kids had went to bed.. For us grown-ups to be able to have our evening (meaning watching a great series and eating a healthy mix of nuts (non salted, of course – what else?) and a nib of dark chocolate ;)) it meant me doing it all quite early.

I’ll tell you this – running with a stuffed belly was uncomfortable enough – but also keeping the heart rate below 130, which by the way was my goal, was nearly impossible.. I gave that up quite early and just tried to have one as recovering and refreshing run as possible – which I think I succeeded with. The degrees outside was just below zero and felt cool in a very refreshing and nice way.

Afterwards I took a cup of coffee and rushed into the 500 workout. At first I didn’t feel like it, mainly because I just came from a run, but I persisted. And once getting started, as always, I enjoyed it –  I even had a new record of 22:26! Of that I am very satisfied 😀

Detailed Garmin data

Day 9, sub 40 10k – 2nd round
1 hour easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.36 1:01.25 5:56 133 150 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 😉

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 😉

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 😀

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

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 😉

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 Alingsås. 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 🙂

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