Category Archives: running

Long session paleo style

Paleo, Recipe, running

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.

Preparation of triathlontest

cycling, Fishing, Hiking, running, Test

On Sunday, I've booked up me on a triathlonpaket on Aktivitus. An advanced running and cycling test and VO2 max test on the treadmill. 2 hours takes it total, and a day of rest before are recommended.

So I've had to adjust my exercise program, and ran my long session running today instead, and then I'll try to squeeze in a spin bike tomorrow afternoon. We can see what a lot of time långpassen takes when you can't run them in the morning.

For this morning, it was fishing in large kroksjön to risveden. Our Walpurgis tradition to hike to the Lake on Wednesday and pitch a tent over, we do not want to compromise. 08:00 on the morning of May 1st then go start of fishing! 5 nice Rainbows, we took with us home. tomas_irma_2014Fortunately, taking the hip up most of the weight in the backpack, it has only been in place, it feels nothing in the back.

I can run and ride a bike almost unimpeded, now takes only panocod for the sake of the redness and swelling. But to be ihopkurad in a sleeping bag on a thin mattress was almost more than the rib fixed. Quite impossible to find a good sleeping position without freezing to death at the same time.

 

Muddy forest trails an early morning

running

Just before sunrise, right out of bed and out of the forest. To run without energy in the body may seem tedious, but it is actually very nice. The body adapts, and starts working with the energy stocks stored in the body, i.e. the fat. In the past I have known when the body goes over in fat loss, but now it feels like it's there right away. Of course, it is tough the first few kilometers, but then drop it in the legs.

Now I tested how much of the forest around where I live that I can run in, and how much that is thicket. I ran fast 2 times, but otherwise it was fine forest trails and horse paths all the way. The definition of the fine in this case was that they were running only. Mud and water is just a bonus, and no real problem when I have inov8 shoes on me.Trailrunningskor

The distribution of the round was 5 km on paved road, 5 km lighted trails, paths and 14km, 2 km jungle.

The beautiful with the trail compared to road transport, is that you are less tired afterwards. It is not possible to keep the same tempo in the forest, and it rips less on muscles. But I'll probably mix it up with some more common longer long session also so as not to get too comfortable a. ..

selfie trailrun

 

Jack on the nose is only half related to sports. Slammed the trunk right on the nose in the parking lot before the football match on Wednesday. Only the tape properly and stand between the posts.

Registered for my first ultra!

cycling, running

Sandsjöbacka trail marathon was my first marathon, and my first ultra is a tough mountain climbing in Spain.

Yesterday I reported myself to the Ultima Frontera! Start going on October 18, 55 km and an upgrade at 1900 metres altitude. It is 3 weeks after lidingöloppet, so it fits in well in the timetable. Now that I saw was the only Swede who was reported so far. Will see if I can get with me any more, maybe my new running friends at Aktivitus.

I was out there and ran a nice trailpass with them yesterday, in the forests around Kviberg. Nice nostalgia for me, as did national service there 20 years ago.

Today I am a bit rubbery though. Drove a hard long session on bike with CJ out to Marstrand. Strong headwind nearly all the way out, a flat tire and tired thighs. Ran before breakfast, without energy. But I did fill up when we changed the tire, otherwise I would probably not have taken me home.

Functional and sequential-step analysis on Aktivitus

running, strength training, Test

Yesterday I met Emma on Aktivitus where I did a step analysis. Easy jogg on the treadmill as heating, and then we went up to long session tempo while Emma filmed. She turned on a few simple things to keep in mind to improve running economy, and then she filmed me again.

Move forward centre of gravity, pull up the knee a little higher and try to pull up the heel more. It felt kinda odd, but when we looked at the movies, it was like night and day. Now it actually LOOKED as if I was running even on film.  She pointed out, however, that my current style was probably more economical, and that way I will prefer to run on for longer sträkcor. But for speed, it is the left variant that applies.

aktivitus_running_analyzis

Position was good, which is probably due to the fact that I have trained a lot of trunk and back strength to cope with skiing.

Fuktionsanalysen showed that I have good mobility and stability in the legs, hips, torso, chest, but that I am stiff as a refrigerator in the shoulder party. Have always suspected this, but I got an exercise program, or stretchprogram in order to fix this. Will try to add it after every löppass.

Otherwise, I will continue with strength training in the same extent as in the past, 3 times a week, and in the same way. Here, there is no point in changing something that works. But I am going to get a proposal on the training program in terms of the races