Weather was awesome today.
I think its my first day of running with T-shirt and shorts.

I have had a little sore throat this week, not really that i am sick just something there annoying me.
My legs has been really bad, I guess the bill from last week great runs came now.

This morning I didn't feel anything bad in the legs and looking forward for to run.
Only got about 7km this week so far.

Christian came over to my place at 10am and we took off.
Started with a pace just above 5.0 min/km. I wasn't flying forward but a doable pace and still able to talk normally.

Idag har varit en riktigt bra dag.

Anton följde med mig till jobbet idag, han ganska mycket fram emot det också.
Hade väckarklockan som vanligt för dagis, men hade lite sovmorgon så fanns gott om tid för en kaffe på morgonen också =)

I think im getting back from last week, hehe
Looking at it from the good sida is that my legs probably needs some rest.

Have my son this week also, we are having a great time together.

Tuesday i went down to the running track for 3 X 5 X 200m intervalls.
Half the track was occupied for the local track n field club. But i could one straight.
Warming up on an 100m straight line is as fun as watching paint dry.
I changed the 200m to 100 intervalls, did the first set and got pain in shinsplints again.
So went home and fotbal with my son instead, much more fun, hehe

Been really stressed this week, kindergarden is closed today and tomorrow and trying to get everything together. Think i have managed it pretty good. Had to skip some training, but got an short run today.
Think was about 8km in the rain. I really like running in the rain. But i wont take my bike outside then, ehhe

Me and Anton went down to a local mtb race later today to take some pictures, it still raining a bit and there were 4 or 5 riders only. Yeah quite boreing, hehe
What I dident know was that my friend was on the other side of the track with coffe.
Thats why we have twitter!! =)

Great running week this week.

Tuesday and Thursday I ran intervals with Christian.
Been tired but really got out the most of it, even got one of my fastest km time.
We pushed each other quite good.

Saturday it was 10km race in terrain, even if kept my feet on tarmac it went really good.
Placed 71 of 298, next year i might dive into the bushes a couple of times before and aim for top 50. =)

Today I did an recovery run with Stefan. Recover and recovery it did go a bit faster than I planed.
But if you got the legs you got the legs. The run ended at 22km with 4.59 mim/km pace.

So this week i totally got 76km of running.
The longest so far in a week =)




Feeling awesome, the running is going better and better.
No major pain or anything.

Even got one Mtb XC session on monday, missing riding the bike.
Probably cut down a little on running soon and getting on the bike.
Still want to do some Mtb racing in August / September.


Next week Anton is back here, missing him a lot, he was here a couple of hours today also =)
Might take him down to run track one day next week and do something fun.
He is at the age of he wants to do everything I do. Could be fun, dont know until you tried.

On the schedule I have 44 km of running, quite easy week.
Think it only be 2 runs, get the legs a chance to rest. =)

Today was race day, 18km running in terrain.

Last days it has rained rained a lot so i expected a lot of mud.
This is an fun race I try do do every year, the new thing this years is that I ran the new
distance 18km instead of  12. The course is 6km.


Haven't felt so motivated last days, and did feel so good this morning.
But there was no problem with my body.

Went out and warmed up for around 2km.
Legs was ok, didn't have those super light legs but they were ok.

I started i bit back in the row and the bad thing is that they didn't have any sensors for the chip at the starting line, so I lost probably around 30 sek before i got away.

It was wet and really muddy, first i thought it was fun. 5 min later when the clock was ticking
and you were sliding all over the place it wasn't so fun, hehe

It shows that I only been running on tarmac, the steep hills killed my calfs.
Not so used to running up n down, specially in mud.

But I tried to compromise on the gravel roads, where i knew i could catch up some time without
costing to much.

Had an tactic on the hills today. It was just to run up next to someone and keep the same pace.
Worked pretty good, I was by myself I would lose a lot of speed.

On the 3rd lapp out I was getting tired, I saved myself a little for this lapp.
In this race, if run under 1.30h you get an Gold medal. So that was my goal.
Running in to the last lapp I had 5 minutes to spare. That feel good, because the hills was killing me now.

I reached goal with over 5 minutes to 1.30 came in on 1.24.57.
Really happy with the time considering the circumstances.


My after picture:

I'm still alive, at least I think so. My Garmin is showing an
pulse that must be a good thing =)

Last week has been really full all the time, been very late evenings.
Thought i have to do a update now =).


Last week  big thing was Antons birthday party!
I'm happy that only happens once a year, hehe
Me and his mother had quite busy the days before.
But I must say we did it great =)

After last weekend I decided to take 2 rest days, my body was quite worn out.

Don't know if i should call it resting, at least not training, hehe

Been so incredible tired, don't know if it might be the sugar rush going down after tooo many Eastern eggs  ;)

At home i had war against Ants. No not Ant+ that work fine =)
I hate Ants, I have been fighting them chemically, with the mop, and finally with chopsticks.
Those small mtfers comes from everywhere.

Now I think i got it control.
Dont want to put to much chemicals around when I have my son here.
So if there still here next week i'm going nuclear!

Other projects last 2 days:
Testing Windows phone, don't know what to think yet.
Fixed the twinlock on my mtb.
Fixing stuff for my sons big birthday party next week.

Trying to hit bed early tonight, so I don't look like this tomorrow

 

Woohhh, Eastern weekend (finally) over.
3 days and 48,5 km running and 55,5 km biking.

Been a bit crazy.

Saturday
Me and Anton went to my Mother for some Easter lunch, was really nice.
Around 5pm Antons mother came and picked him up and I started packing.
After that I jumped in the car and aimed for my friend Stefan country house, around a 2 hour car ride.

The first thing I got to do was jumping in my running cloth and get our for an run.
Atleast you know you came to the right place, hehe =)

Igår fyllde min "lilla" son 4 år =)


Det är helt otroligt vad tiden går fort.
Känns inte så länge sen han börja pipa efter mamma så fort jag försökte krama honom
till att han nu kommer springande och hoppar upp i ens famn.

Yesterday.

My plan was going out for 8km of really easy running.
But when running with my friend Göran, they seem to get tougher.

We started out easy on the side walk,  and one quick step we were running in the woods.
I have been wearing out the tarmac a lot lately, so jumping in the woods really made suffer.
And all the 400m sprints the day before didn't make it easyier.

But it was a really nice run, my friends dog was with us as some extra company.
The distance got to 10km with some really steep hills in the woods. The last one
i actually just walked up to. Wanted so save my legs at least a bit for todays hill sprints.












Today had Hill sprints on the schedule.
Got my neighbor and friend to join.

We had an easy 3km run to the hill and completed 5 hill sprints.
My legs weren't feeling  really alive today, had to bribe them to take me all the way up.

After i finished ventilating more air than an Jet engine we took an 5 km run in the forest home.



So tomorrow (and Monday) is day of from work for Easter.
Feel really good, going up on Saturday evening to my friends Stefan country house
for some running and bike and watching Paris - Rouibaix. Nice to get away some day from home also.

But most important: Tomorrow is my sons birthday.
Im so excited, probably more than he is, hehe
His mom is leaving him of at 11 here, can't wait =)


Tonight just watching some episodes of Suits and relaxing.
Maybe one small whiskey will fall down, just for the Easter bunny ;)