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 ๐Ÿ˜‰

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 Alingsรฅs. 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 ๐Ÿ™‚

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

A packed day (5k paced run) (more photos)

It’s been a very stressful day. But we kind of like it that way. We started by making whole wheat scones and strawberry jam for breakfast. The strawberries was from the freezer – we picked them last summer (I don’t know how it works everywhere else in the world, but here in Sweden there are many strawberry self-picking fields). After that we watched Biathlon, went to the dump, made a Swedish pastry called Semlor. It’s a kind of cardamom wheat bun with marzipan and cream as filling. Very tasty! I even did the marzipan myself. Since a year back I’ve been very back to basics. Me and my wife are tired of all the junk they put in the food we buy, so we want to do as much as we can ourselves. For example, we almost never buy bread anymore. It all takes a lot of more time, but it’s worth it. Nothing can compete with home made bread, jam, pastries – well, all kinds of food.

A little picture of my and Emmas saturday-evening sweets, the Swedish pastry "semla"

Later I did my 5k paced run. Against better knowing I did it outside instead of a treadmill. It was around 0 degrees. Almost everywhere I got grip, but I did have to be cautious all the time..

I only tried to make it below 20 minutes. Afterwards I felt that I could’ve done a little better, but hey – compared to how it went on my first time trials two weeks ago it’s quite ok ๐Ÿ˜‰

When I got home I made Spaghetti and meatsauce. My wife is very close to delivery right now, so I must do as much as I can to relieve her – which I gladly do! (just in case she will read this ;)) Also, both our girls are sick, which leads to them needing more attention than usual..

Take care, and good luck with all the running out there ๐Ÿ™‚

Detailed Garmin data

Day 12, sub 40 program
5K paced run – aim sub 20:00 5k

Lap Distance Time AvgPace AvgHR MaxHR Cadence
1 1.0 3:57 3:57 159 169 91
2 1.0 4:00 4:00 169 174 92
3 1.0 3:49 3:49 174 179 93
4 1.0 3:52 3:52 177 181 93
5 1.0 3:52 3:52 181 184 94
TOTAL 5.0 19:32 3:54 172 184 92
Emilia Schmeikal baking scones 110122
Emilia baking scones 110122
Clara Schmeikal is baking assistant 110122
Clara is baking assistant 110122
Kittie the cat
Kittie, our cat
Cleaning out Christmas 110122
Cleaning out Christmas (Don't mind the psycho, he wouldn't hurt a fly :)) 110122