Monthly Archives: May 2014

New training programs, and lumbago?

Last week I started my new training schedules that I got from Linda at Aktivitus. The focus is on running and cycling, and it extends 16 weeks ahead. I decided with this to run my first triathlon, and it becomes Tjörn Triathlon on 30th August.

I knew right away that it was a difference in training now compared to how I've driven in the past. I also have pulsbaserat vissta run earlier, but now my heart rate zones properly adjusted upward, which means that the intensity of the exercise will also be higher. It is quality through and through. But at the same time it shows enough that I have a larger capacity than what I've seen in the past, especially on the bike.

Unfortunately, I missed all the beauty of long session that I would run this weekend, because of a lumbago. It started out as a light stretching in back at the gym on Friday morning. Rest, I thought, and skipped the swimming session in the afternoon. I had a little trouble finding a good sleeping position, but there were no major problems.

Then I would turn on me in bed, and then crashed to. A terrible pain and unable to move on me. I was on all fours in bed and could not put me down or set me up, then finally Linda was forced to call an ambulance. They found that there was probably lumbago, and that all I needed was pain medication. And stuff, I have at home, exactly the same dose and kind when I broke the rib of a few weeks ago.

Aspirin solved the most difficult cramps, so I could sleep. But the whole weekend was the rest, and I missed two long session. But your body needs the recovery too, so it will probably be fine though. Hope that it is so good that I can cope with any cycle that to be run this week only.

A report from the göteborgsvarvet 2014


Then it was finally time for the Gothenburg shipyard, and for the first time since 1989 so I had set up the training to focus on running well. I ran iochförsig last year, but then it was more like a training session.

The preparations during the week was not directly on top. I had decided to take a last tempo workouts on Monday, so I and CJ stack up to Castle slottsskogsvallen and drove 5 200-metre intervals. I got an emergency running stomach, and had to run into the bouleklubbens toilet both before and after the intervals. However, kept good pace, about 3:10, at intervals.

Tuesday was a day of rest, ran only a strength training workouts, and on Wednesday it was time for the shipbuilding relay. The idea was to run 4 km in hard tempo, and then rest until Saturday, but we got a drop off in one of the teams, so I had to run two routes. It was iofs quite nice to get a nedvarvningsvarv, I think it did well in the legs. The first route I ran on 13:40, and the second at 15:27.

laps relay

On Thursday, that would be the day of rest, began with that I had to jump into the football team in the morning, so I got a hard interval workouts at 6 km. But then I rested.  On Friday I followed Emma from Aktivitus sistaminutenråd, and ate more carbohydrate than usual. Two extra sandwiches on the day, and a taco dinner in the evening.

Saturday morning. Racedags. Regular breakfast 08:00, and a relax. Walked around on the lawn and stretchade. Took a vegetarian taco 10.00, and drank two glasses of water during the morning. 11:00 I put me in the car and drove to work, where I did a toabesök before I walked the last 3 km up to the Castle forest wall.

Met up CJ in slottskogen, and when I tied the shoes, so went for a loop on my kinavara 4. The second pair of two months that breaks down. Comfortable to run in, but far too small. We was moving up to the start, left in my bag, and warmed 2 km on gravel plans
I had 0.5 liter sports drink with me, and went and Anemone on the right up to the start.

12:50 we put in the startup group 2, where we met Carl Johan. My idea was to go out in 4:15 speed, and if it felt good. You never know what time the form is, and I felt sluggish in the morning.

13:03 is the starting point. I thought it would be a little tempo now when it ran in the startup group 2, but it was terribly slow all the way to seal dust Hill. jumped around in the build file, but still managed to keep the 4:15 pace. Other kilometer up the seal dust Hill I got up the pulse, and a pace just over 4:00 felt quite right.

I had good control of the pulse, and tried to be on lactic acid the border all the time. It went well by majorna and up on älvsborsbron. Here I pulled down the pace a bit, and tried to be at the same heart rate all the time, and kilometer up the bridge was my slowest, in addition to the start, at 4:11. CJ released up the bridge.

Because it was so hot, so I drank a little more than planned. The idea was to drink sports drink on every station, but no water. Now, I took a small SIP of water on three of these stations as well, mostly to cool off a little. Hisingssidan was hot. But I was able to keep good speed, and after 10 k I passed Carl Johan who had run about me down the älvsborg bridge. He looked pretty worn out, but I felt fresh, so I continued at the same pace.

Because I did not felt tired when I was on, so I was able to keep a steady and fast pace, so the distance between 12 and 19 km was only 4 seconds between the fastest (3:59) and slowest (4:03) km, in addition to up the avenue that ran at 4:07.

When I passed the last stop with sports drink at Vasagatan, it was time to move up straight. Now I am a bit ignored in if I were pulling on me lactic acid, and increased the tempo up the linen Street. It punished itself enough a little bit, because km after went on 4:11. But then I could quit strongly with 3:56 and 3:34 on the last two km. It was not until here as it started to hurt to run, and then I have outlined forces really.

20 km mark I passed at 1:23 p.m., according to the official, and I knew I started 3 minutes later, so with a good conclusion so would I cope 1:25!

Last uppförsknycken of Castle Woods, and into the wall. Pushed on properly, and stopped the clock on the line. 1.26:11 remained on, and I realized that the clock at the 20 km mark had gone wrong, but it did nothing. I had broken my crazy record from 1989 by almost 10 minutes, I had run under the dream threshold at 1:30, and I had run away from both CJ and Carl johan.

A nice feeling to be duschad of water bottles in the glorious sunshine on the Palace embankment of the forest. Carl Johan came with a sponge a few minutes later, he, too, had passed the dream threshold at 1:30 with just over a minute.  A few minutes later came a disappointed CJ in the case. He had drawn on the acid up the bridge, and not been able to shake it for the rest of the race.

We took a common victory image via marathonfoto, before we parted. Happy I walked down towards Vasagatan and viewed all who had last piece left. Even more pleased I was when I checked into the results. official time was 1:26:11, and the location was 588.

Perhaps it is enough to start Group 1 next year. And if all goes well, maybe we should take aim at the next dream limit …

Long session paleo style

Have read a lot about Paleo and LCHF and workouts a week. LCHF I've tested in the past, and it's not really something for me. Too much fatty food. Paleo seemed more promising. The problem for me is not to eat dairy products and cereals. However, you can choose which grain to eat and which to avoid.

I've previously opted out of sugar and bread, and with this also the flour. But what I do not have known is that I have opted out gluten as well, and I will continue doing, but now more actively. I have also gained greater understanding of the difference between organic and other foods. So now I have switched completely on organic food across the Board. It hurts a little in the wallet, but it is worth it.

I'll get the now-milk from a farm house nearby, and make my own butter and yogurt. I will continue with. I will also continue my porridge in the morning, but maybe add a little more coconut, which is a commodity I have not been working as much with. In all cases, the main idea is not to eat any food that has some additives in itself. It becomes a bit like a blend of Paleo and rawfood and gluten-free. Think it will work well for me/us in the family.

I tried atleast a recipe I found on the blog under our roof at Energibars. I was out on my last long session before göteborgsvarvet this morning, and took a bite. Since I'm running train low, I waited to take a bite until after an hour, and then every 30 minutes.

It did not give that high you can get sugar stinna energibars, but it did not I stumnade, so it must be the melody in my workout long session. I will then run it on the competitions or not may I see. If I get used to me by completely from sugar maybe it is better to avoid it on the competitions as well. Gets an awful lot to carry itself as though …

The races then? Well, I've had some sensations in your calves last time. Probably because I added the technology a bit. So after a tip from my löpcoach Emma on Aktivitus, so I focused more on not to land on your toes, but more on the entire foot. I took out my old shoes with a lot of drop shots and ran. It felt quite strange at first, but it was gently against your calves, and now it feels good.

Triathlontest on Aktivitus

So it was time to test themselves in real life. Last Sunday, i was in Aktivitus premises in Kviberg for a triathlonpaket. This means:

  • An advanced test on the treadmill with lactate measurement
  • An advanced test on bike with lactate measurement
  • A VO2max test on bicycle or treadmill
  • A personalized exercise program over 16 weeks with focus on Triathlon (cycling + running)

I started with the lactic acid threshold test on the ergometer. Heating, and then running. around 80rpm, and an initial load of 80W. Then increased with 40W every three minutes, a trick in the finger and measure the lactic acid concentration in the blood. Energy levels in the bones will run out long before kondisen, and already by 154 of the pulse is the lactic acid on top. Here is a picture of the test results:
bike test

Then it was time for the same measurement, but this time on the treadmill. I had to walk and jog slowly until the lactic acid were down at the right level, and then began to test. 1 degree tilt, and 12 km/h on the treadmill. An increase of 1 km/h every 4 minutes, and measurement of the lactic acid. As you look at the chart below, so is both heart rate curve and lactic acid curve much more even, because I run more than cycling.

I was a little surprised by the results. Quickly explained and I will keep me in the blue zone on the long session, the green at a distance that, and the red on interval workouts.

Converted to the rate corresponding to the 5:00 pm-4:20 pace on long session, 4:20 pm-3:45 pace on that distance, and faster than 3:45 on interval workouts. Pretty much harder than the workouts I run now, especially remotely passes where I lie and fart in the 4:30 pace.

Vacant this evening it was time for a VO2max test. On with the mask over the nose and mouth, and up on the treadmill again. Patrick thought we'd start the 15 km/h, and then keep the same speed, but increasing gradient with 2 degrees every minute. Really hard.

I reached my maximum oxygen uptake at 6 degrees inclination, but to a guy standing next to and shouts continue, so there is not much else to do. 5 minutes in at 8 degree tilt scream I in the mask and stop band. Your legs are like sticks, but I haven't quite reached maximum heart rate, it stops at 167.

The value then? 4.23 litres/minute or converted 58, 9ml/Kg/min. Not in any way a max results, but quite enough compared to the normal distribution.



So now I'm just waiting on my custom workout program, it will take approximately two weeks. Then it becomes hard training I hope!

Best start of the day-a hearty breakfast.

I have tested a lot of different finished products, both muesli and porridge, and finally come up with a blend that I cling to. Here comes a recipe for my specialgröt.

Tomas specialgröt
2 dl fiberberikade oatmeal
2 dl rye flakes
2 dl Dinkel flakes
1 cup toasted pumpkin seeds
0.5 dl hackede hazelnuts
0.5 dl chopped dried apricots
Mix well in a large jar.

1 DL specialgröt, 1krm salt, 1 1/2 cups water.
3:30 in micron at maximum power.

0.5 dl almonds
0.5 dl raisins
2 tbsp sunflower seeds
liquid honey
3 dl milk

To this I drink pigge lin drink and green tea or coffee.
Double rate forced lin drink with honey if I've trained before, otherwise no.

And yes that's right, here's the recipe for pigge lin drink. The recipe is originally from a barbapapabok from the 70 's, and I have taken it with me throughout life.

Pigge lin drink, 1 set
1 egg
(1 spoon of honey)
2 dl orange juice

Whisk together honey and eggs by hand in a bowl. Add juice and whisk together the whole thing. Pour into a glass.

A double forced lin drink also works perfectly as recovery immediately after a hard workout. Both fast carbohydrates and protein.