Monthly Archives: October 2014

Oatmeal bread # 1

I bake a lot of gluten-free bread at the moment, because I test to eat according to the blood type diet. This means that I do not drink milk, and produces instead own oat milk according to the recipe:

3 cups organic oats
3 pinches sea salt
3 tablespoons of organic rapeseed oil
12 cups water

This mixed in a blender, and then I through a sieve the nut milk bag. This gives 1 litres of oat milk, and about 2 dl havremjölsmassa. In the recipes, I call it a batch of oats.  It is this mass as I make bread on, in various ways. Here's a recipe that gave an extremely good and juicy bread. The dimensions are appreciated, because I always mix on one hip.

1 set Oats
1 banana
1 organic egg
1 tbsp baking powder
1 1/2 teaspoon sea salt + sea salt
2 tbsp fiberhusk
1 cup crushed flaxseed
3 tablespoons whole flax seed
1/2 cup light rice flour
1 handful walnuts, lightly crushed
1 handful of cranberries
1-1 1/2 dl rice promotion

To do this, follow these steps:

  1. Way in the oven at 200 degrees, hot air
  2. Mix the havrebasen and the banana with a fork until it becomes a fine batter.
  3. Crack in the egg with flax seeds and stir to a paste.
  4. Then stir down fiberhusk, flour, baking powder and salt.
  5. Then pour in rispuffar, cranberries and walnuts and mix to a dough smeared.
  6. put the dough on a baking paper, and shape of a large round cake, about 2 cm thick
  7. Pour on the whole flax seeds and a few pinches of sea salt
  8. Bake in the oven for 20 minutes

I would have uploaded a picture, but ate the bread too fast. Set up the next time.


2nd at Ultima Frontera 55k!

So it was time for my first ultramarathon. Last spring, when I sat and looked through the list of races in Europe in the fall, so I stuck to that. 55 kilometers in mountains just south of the Sierra Nevada in Spain. On Friday I added up all I could possibly need, and be good to have, and packed so much I got the place in your carry-on baggage.IMG_2293 .jpg
I landed in Malaga 23:10, and picked up my rental car, sat down and drove the 10 miles to Loja, where the start would go. I had received no special instructions on address, more than that you could spend the night at the stadium in Loja. So I drove there. But when I came up, it was dark, closed and deserted. I was hoping it was the right place, brought down the back seat and added me and "slept". Cold and uncomfortable, but I managed to get a few hours sleep before I got up. And at half past eight more people started showing up, so I followed them, and pick up my Starter Kit.

Now I could even take me into the Sports Hall and switch on. Here I met Magnus Kihlberg, one of 4 other Swedish registered in 83k class, and a Swiss would run 166k. Nice to have someone to juggle tactics and clothing before starting.
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At 9 a.m., it was time for the group photo, and 9:15 was the start. I was going to go out quietly, and unable to start on something otherwise, then the first 3 kilometres were uphill. Not really steep, but even so it was difficult to keep the 6 min/km pace.

I had 6-7 runners in front of me, and the first mile went through a fantastic landscape of Rocky trails half a bortsköljda of heavy autumn rain. But not today. It was brilliant sunshine, and in tea a cloud in the sky. I was very happy with my clothing, shorts and short sleeves, although it was still a bit chilly in the shade of the mountain.

I had anticipated mountain passages to 6 over the course, and when we came to the second, so I saw that the runners in front of me were starting to go. They are experienced, I thought, so I started also to go. I then took that used to go into the hills where the pulse was over 150 when I went.

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At 15 km, I caught up with Robert Hackel, who I met at the start, and a Spaniard who were out on the 166k loop. I had been overtaken by another Spaniard in an uphill before, so when I counted after it was maybe 4 or 5 in front of me, then the first three had run 21 k distance.

On the road to CP1 at 19 km, on the top of the third pitch, I felt strong, and could easily hold 5:30 pace up. Gradient fit me, and I came up with the first check a few minutes before Robert and 166k Spanish. I filled in the Camelbaken properly, for now it had become thoroughly warm, and I lost a lot of fluid. I mölade even in me bananas, chips and drank cola, for I felt on me that it would be needed.

I, Robert and Spaniard stack then off at the same time, and the two kept a hard pace performing serpentinvägarna on the mountain. It's almost harder to run than when performing up the legs begin to stummna.

On the way up the 4th top I could chew on almost without going, and left Robert and the Spaniard behind me. Soon I came up with the 83k the Spaniard who passed me earlier in the race. He was not a meter up, not even the steepest slopes, so bi passed each other dozens of times, then I was faster once I ran, but when it became too steep.

We then had the company performs and at misterpf1, where we had about the same pace, but when we came in on the climb up to the 5th top, and CP2, so I was able to pull away when it's not leaning very much. Any km in mind control I went, because it was very steep, and when I then started running again got cramps in my calves.

I took my way to control, and stayed quite a while to fill up with sports drink, bananas, coke, potato chips, oranges and electrolytes. I made sure to go in me of all they had, and after a pause of 5 minutes I ran on. I had run 35 km, only had a runner ahead of me in my class, and 20 km to go. But both calf muscles pulled together and krampade in each step.

Now it was about to make his way to the finish. Go until the cramps, and release the spring until it comes back. I noticed that could better perform, and after 36km it was almost all downhill. I put the sequence step lest I loaded your calves, and after a few km to the kramperna had almost released, although it felt ranges.

And now it was asphalt. And relatively flat. As long as I could keep a controlled easy step, so I could keep up to speed. And the faster I ran here, the more time I could go at the end. It was so I thought, and could keep a pace at around 4:45 p.m. prior to your calves krampade together.

I came to CP 3 at 42 km, and felt that I had the right amount of water left in the camelbaken, so I just took for me of what was offered, stretchade out your calves and ran on. 13 km to go, it's just a quiet lunch that, that you are better off without a problem, I said to myself. And it went well in the 4 km, when it was flat. But I saw the last mountain in front of me, and knew that it was going to be heavy.

And when it was steep in so much that I had to go, so it felt good. Kramperna, I had not known of for a while, and the body felt fresh. But when I then would run again beat the cramps to. And properly in both calves. I felt that I couldn't go anymore, too few I would not be able to get started on the run again, so I tried as best you could run with the toes pointing straight up.

But with 7 km remaining to the destination, and 1 km away from the top, it was no more. Your calves are krampade for every step I took, and I had to go. It releases perform, I had to tell myself, and at the top with 6 km left, I made an effort to start running again. And your calves screamed for me to stop. Give you, they said, never, I said. But I range legs and lock the knee and runs on your heels down, and are thus kramperna under control.

This worked in some kilometres, and with 4 km to go until goal also began the thighs protest. Now I knew that if I stopped running, so I would never be able to start again, and the last bit in mind goal was one long struggle against myself. I had cramps in both calves, back sides and front sides of the thighs, and the front sides of my calves to staple as well. I had to invent some sort of löpstil that was so exhausting that I lay on the threshold heart rate all the way towards the goal. It was like running with gipsade bones. And slow counting. 2 km, 1600 m, 1 km…

And soon I saw the goal. There were no crowds on the ground, but those who were there cheering me over the finish line. I had passed it.

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And I had also done so at 5:19:48, a time that was only a minute over the course record from last year. But I was still beaten by a Spaniard, but not with a lot of minutes. I was most pleased to have taken me in goal, and was assisted by the officials to have me thoroughly with drinking and electrolytes. You can see quite clearly how much salt I have lost in the picture above.

After one-quarter did Robert in as 3rd in the race, also with cramp. I could not sit down before kramperna came, so I strolled around in the target area and talked to everyone who was there, and after a while I thought fresh to me a bit. But when I got off my shirt and pants, and would take me off his underwear, locked up högervaden completely. I got nowhere, and screamed for help, and officials arrived and stretched back calf. I also got help to take off my socks so I could take a shower.

Then it turned out that we got the prize too! I could still not get at me socks or shoes, so that's why I stand barefoot on the podium.

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But what a nice feeling when the announcer calls out my name, and I get to step (or hobble) up on the podium. It's been a long time since that happened, or it has probably never happened in the past. Only in team sports when I was young.

When I had finished the staple in your calves, I said goodbye to all the officials, and put me in my rental car and drove down to mal aga coast. Now I devote myself to advanced recovery on the beach until I fly home on Monday.

I promised to come back and run next year, and then I get see what distance I choose. Maybe 83: an, but then I have to have solved the cramp problems.

Link to course:

Forest maran 2014

When I heard about this contest, so I saw it as a good time to run a long session before Ultima Frontera in two weeks ' time. And the idea was that I would run nice and slow, in a comfortable long session tempo.


I arrived at Skatås shortly after 8, and after a short toastopp I went down to the soccer fields where the start went. We would run Vilmarksleden almost all the way, but the first three kilometres passed by get back, when the route was too unwell, according to the Organizer.

09.00 start went, and direct stack a bunch of 10 people off the lead. In the spotlight for fast pace for me, I would surely run quiet all the way under the plan.  The only problem was that it was hatch both forward and backward. I do have a history of running error in this type of race, and now I had not downloaded a map because I was sure it would be full of runners around me.

The first 4 km did well, but then I hung out on the runner in front of me down on the left. It was an orange snittsel there, but wilderness trail continued straight ahead. They know where they're going, I thought, and hung on. But after 700 m, it felt wrong, and I called ahead that it was probably the wrong way. We turned, and met a gang of 10 people who'd follow us, and when we got back to the intersection, so we saw that all ran on straight ahead. I dropped enough 60-70 positions, and closest to the mile I ran about people all the time.

The first water control came at 9 km, and the trip had been pretty quiet. It would not have been any problem finding after fadäsen at the beginning, and it floated at in decent speed until the second check at 20 km. Here I lay on the ground 15 according to scales, so I had run past the 50 runners along the way. And because I felt strong, only to run on.

Problem was that I was all alone again. No one in front, and no one behind. And after 1 km I ran, of course, wrong again, this time via a path which was right on a wilderness trail sign, and orange markings in the forest. 500 metres into, I felt that it was wrong, and ran back. I lost probably 10-12 positions, and ran on the same thread for the second time.

After another 5 km, it was time again. This time I followed a wide beautiful gravel road, and suddenly noticed that it was not the trail wilderness and wilderness Lerum anymore. Back again, and on the way to härskogen I passed the same group of runners for the third time …

At last drinking control after 33 km, I had passed some runners that I not passed previously. Wouldnt have cramping, so I pulled in me a lot of salt liquorice, and it worked decently. I ran the course, on the other hand quite quiet. But the last mile was still heavy. It was very up, and I felt that the pace was reduced.

I passed a few runners to, and when it was 2 km I started to see some officers on bicycle. Eagerly cheered on I pressed on the last bit, and got the car escort last 500 meters towards the goal. A total of 43.2 km in a time of 3:49:18. New personal best on the maran! Though I, on the other hand, has never run a flat asphalt mara and. .. And the top 10 was also in the men's class.


A fast inverse burgers, shower, and slid back to Skatås of Bro, before it was time for birthday parties for Tor and Vicky at home. In fact not very worn.