Life in big Recipes Sub 40 program Training posts

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 AlingsĂ„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 🙂

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