Went home and happily changed for an run after work today.
While changing nature decided to add some wind and snow to the challenge.

I did not se any snowing (except during the day) and no wind that cough my attention.
Or i probably be at the gym on the treadmill with an soja machiatto con leche and extra long straw.

During biking season you look at every flag for wind strength and direction to plan your afternoon
ride so you have the wind with you home. After an while you have an better knowledge of the wind
that the International airports weather staff in the city nearby. I wish i used that time to figure out how to become rich or something instead of lazy, hehe

So bad weather and the muddy snow that havet been plow away, just walked around. When you run away its like doing the moonwalk in an reflective vest and tights, your legs are moveing but the gps is not agreeing. Fresh snow is ok, but this muddy snow that is walked up is death.

People was walking backwards covered up, almost that i wanted to do some Zumba moves while running since they already thought i was say "not normal". Need to watch Zumba and learn some moves. Throw a  couple of maracas and we have Kodak moment, hehe. Probably get an car after you with some guys wearing white coats after, and they are not personal trainers !!!

The wind wasent that bad, keep the flags straight but that ice'y snow was biteing in the face. I got 2 snow flakes making an direkt hit on my eye globe, hurt like hell.

Warmed up for around 3k's and then i had 4 of them lovely 100m sprints.
Usain Bolt probably could do 100m and shower in the same time it took me to do one.

After i had an run with free intervals, today it felt more like surviving.
I tried doing some but the only thing that moved faster was my heart rate, hehe


But when you come home you're happy that you did that run =)
Im bit sore in the upper body muscles, probably ran around as flexible as an broom shaft.

This is the week with my son, so usually the outdoor runs get quite low.
Even lower this week, hoping to get 2 runs. Not the whole world if dont.
Have all next week to burn myself out, hehe

I think its good that i got some quality time with my bike tonight.
For once everything went quite smoothly, otherwise there is always something.
Think when the inner core of the valve blew off was the hight light of "shit that can happen riding an trainer".

Had an hour run just below / on my lactate level (slightly lighter that running ftp).
Se some effects of all the running, my puls doesent go really high, but missing some leg muskels for bike rideing. Im keeping the puls att distans puls and my legs starts cursing already att that level.

Next sessions im going to do some more intesse intervalls get som more power.

I got this tip from an friend on Google+
http://www.bicycling.com/training-nutrition/training-fitness/ultimate-interval

Might give it an try =)

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Last week was great, I finally got up  60k's of running in one week.
And i had my son one day also. And got to the gym 4 times and first long-distance ice-skating for this winter.

There is way to much fun stuff to do and to little time.
You have to prioritize, you cant have the cookie and eat it.

That could sometimes be one of my problems (not the cookie, i solved that by buying 2 boxes, after the first i dont more, hehe). I want to do so much stuff, and get better at so much stuff. But the thing that actually makes me better (resting) is the one that i prioritize down.

I read somewhere, dont who wrote it but i made sense.
"Its the rest recovery that makes you better, otherwise you would be able to run forever (so long you got nutrition) because you would get better while doing it.

Get off the couche you still have to train.
Se train as work, and restday as payday, no work no cash.
Working overtime might increase the paycheck, but work to hard and you will get burned.
And have fun doing it!! Otherwise you probably wind up changing work. So long you're not pro and only doing it for money, having fun is main idea. The side benefits is that you are living an healthier life also.

Right now i have my goal to do a good time on Marathon, so setting all my time there (almost).
But i dont thing it might be wrong doing other thing also so long it doesn't take to much of the resting time. I love bike rideing and I se myself more of a bike rider that is running than a runner if you have to choose. So im going to do some bike rideing also but then i have to choose to take an run out.


Today i went to the gym and trained upper body and ran 6k's on the treadmill.
Actually today is my rest day, hehe. But i changed it from thursday's training couse I have my son then.
Some time life just wont go after your training schedule. hehe

Nice and slow pace with an average of 5.26 m/km.
Did som short sprints just to stretch out the legs.

On Sundays I usually have my run with Team Stockholm marathon.
I think it great training and i really enjoy it.

 I missed last week, couse I injured my back.
Recovered from that pretty much, have some pain in right side of the lower back.
The worst part is that i lost a little motivation with that. I fixed my shinsplints and right after that the back came. Had the samme problem with the back last year even worse. Now looking back I am sure that it messed up my Marathon and Lidingö loppet. I fixed the back from pain in February but i should have worked on it a lot more. A soon as the pain was of I focused getting time that i lost back.

So that small story ment that I dident go this week either, to keep it short, hehe
First i was 1.4f (-17c) and thats abit could for me but doable, most i was afraid of
my back that is already a bit stiff. I also felt a bit like crap when waking up. Hate
waking up and starting the day with a headache.

Ok, I really hate treadmills. But they are good. Like trainers for the bike I can stand them
for short while.  There are sometimes they make training possible, so shouldn't complain.
But today I had to do at least 15k not to fall to long behind.

First thought after 1k: OMG I'm doing this for 14 more.
After 10 minuts: Why didn't I update my Ipod...

My puls was crazy high at the warmup, got this a couple times before, running light with an puls on 184.
It's like youre reaching for the cell phone and got 911 dialed in. Thats a little how it work, something wrong in the head department. hehe

You are running, youre feeling something wrong, and you wont stop even if u risk an heart attck.
hehe, hell no. I got to do 15k today and you better be pumping around some blood for that.

I like when you get to like 8k's then you know it's less than half left =)
Thats the bad part with Stockholm Marathon, 2 lapps and second is longer.

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Efter en del velande åkte ner till Sats för ta mitt löp pass på bandet.
Mitt rygg känns så pass bra att jag hoppar tillbaka på mitt tränings schema.

Idag var det 8km distansfart stegrande mot slutet + 2km en upp och en ner.

Lite känningar i högra delen av ändryggen, men testar. Känner jag av mer slutar jag bara.
Eftersom det var -12 ute och jag redan lite stel i ryggen som det är så ville jag inte ge mig ut.
Tro mig, -12 lockar annars betydligt mer än 10km på ett löpband.

Laddade pulsklockan, ipoden och revolvern. Ifall lidandet skulle bli för mycket.