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Vintermarathon 2016

Since a IT Band problem put an end to my Stockholm marathon in 2014 I have been building up my strength with the goal of trying the marathon distance again.  One marathon I have had my eye on is the Vinter Marathon here in Stockholm. Its a smaller race with about 500 marathoners and last year they added a 10 km race. The course is a 5 loop course that is quite flat. 
 
I  signed up early and had time to go through a good training cycle. During the summer I did many miles building up my base and definitely saw some improvement in that area as my speed kept increasing at my MAF heart rate of 130 bpm. This all showed in my only race in the summer here in Täby, when I ran a low 44 in the 10 km. Unfortunately though I did feel a slight twich in the right foot but did not think much of it and kept having a goo couple of month of training even though the slight pain was there. But once I stepped up training, or rather switched, to intervalls and more speed work the pain got worse and worse until I could not run and had to take a break from running completely and this was 3 and a half week before the marathon. At that time I thought the race was gone and i would have to forfeit. But restin made the foot better and a week before I was walking with almost no pain and could jogg easily with manageable pain level. So I decided to go for it….
 
There was also the option of downgrading from the marathon to a 10 km but that was just an idea that would have been a good idea to follow through on. On the morning of the marathon I felt  good about the attempt and felt I had a good plan for the day that would take me to the finish line. I was going to keep a 5:30 - 5:40 pace and see if I could push it in the last 10 km. 
 
The race started out good and I kept the pace easily and felt good and also confident that I could follow through with the plan, but the day would turn out different. On the second full lap, of 5, the pain started to move up through levels and by the half way mark it was pretty obvious the I would be wise to to step of the course and be happy with the day before I made more damage to the foot than what I had already done.
 
I¨m still happy I tried even if I failed but I also forced me to rest the of the year because I think the my body needed that. I hope to toe the starting line again in 2017.
 
Thanks for reading,

Mats 

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2016-01-05 Löparens hjärta

Jag har just läst färdigt Löparens Hjärta av Markus Torgeby. Boken handlats om hans liv och hur han valde en i dagens samhälle ovanlig väg för att hitta sig själv. Markus hittade löpningen i tidiga tonåren och fann även att han hade talang utöver det vanliga. Trots bra resultat omfamna sig inte lyckan i löpningen och därigenom inte i livet.  Markus gjorde det ovanliga och valde att bosätta sig i skogen i en kåta i den Jämtlänska fjällvärlden. Här bor han i flera år och hittar tillbaka till ett meningsfullt liv. Markus bor även 6 månader i Tanzania och tränar med afrikanska löpare.

Boken är lättläst och Markus är bra på att förmedla sina känslor kring olika situationer som han upplever och det är lätt att förstå hans val och man kan drömma sig iväg till egna liknande äventyr. Boken är helt klart läsvärd.

Full blog

Vintermarathon 2016

Since a IT Band problem put an end to my Stockholm marathon in 2014 I have been building up my strength with the goal of trying the marathon distance again.  One marathon I have had my eye on is the Vinter Marathon here in Stockholm. Its a smaller race with about 500 marathoners and last year they added a 10 km race. The course is a 5 loop course that is quite flat. 
 
I  signed up early and had time to go through a good training cycle. During the summer I did many miles building up my base and definitely saw some improvement in that area as my speed kept increasing at my MAF heart rate of 130 bpm. This all showed in my only race in the summer here in Täby, when I ran a low 44 in the 10 km. Unfortunately though I did feel a slight twich in the right foot but did not think much of it and kept having a goo couple of month of training even though the slight pain was there. But once I stepped up training, or rather switched, to intervalls and more speed work the pain got worse and worse until I could not run and had to take a break from running completely and this was 3 and a half week before the marathon. At that time I thought the race was gone and i would have to forfeit. But restin made the foot better and a week before I was walking with almost no pain and could jogg easily with manageable pain level. So I decided to go for it….
 
There was also the option of downgrading from the marathon to a 10 km but that was just an idea that would have been a good idea to follow through on. On the morning of the marathon I felt  good about the attempt and felt I had a good plan for the day that would take me to the finish line. I was going to keep a 5:30 - 5:40 pace and see if I could push it in the last 10 km. 
 
The race started out good and I kept the pace easily and felt good and also confident that I could follow through with the plan, but the day would turn out different. On the second full lap, of 5, the pain started to move up through levels and by the half way mark it was pretty obvious the I would be wise to to step of the course and be happy with the day before I made more damage to the foot than what I had already done.
 
I¨m still happy I tried even if I failed but I also forced me to rest the of the year because I think the my body needed that. I hope to toe the starting line again in 2017.
 
Thanks for reading,

Mats 

Plantar Fascitis issues

Here we are on day 12 and  I think I have mentioned before is that I have some issues with Plantar Fascitis in my right foot and trying to come back from it and that off course includes treating it in different was. The most commonly suggested remedy seems to be stretching of the calf because this could be a problem, not having enough range of motion in the calf and the achilles tendon can increase the tension on the facia tendens that run under the foot. This remedy also recommends breaking up the scar tissue in the facia by various ways of rolling a roller or a ball under your foot, just like this YouTube video shows.

And there are probably a million videos that recommend this. I have tried this with some success and I think you can't expect quick fixes for this. As always you keep lookingfor more information and how to get back to your favorite activity, in my case running. When at YouTube looking for something else I found this video and Dr. Berg had a different remedy for this as you can see in his video.

 

This hits home with me since my shins are usually rather tight and I can't sit comfortably like he shows in the video. I will add stretching like he shows to my everyday regiment. Then off course there is this guy who really gets in to the subject and how to cure this irritating problem that prevents us from doing what we like to do. I  have only watched parts of this video so far but will get through it as well as the plantar fascitis.


For me the issue started in the late summer in a 10 km race where I did set a PR for the distance. After the race I felt a little sore under the foot but felt fine the next day and did not think much of it. During September I did several long runs and at times I felt it come back but it was always gone the day after. And this was the same all through September with long runs up to 32 km.

 

However some speed work in the beginning of October did me in…

The pain escalated each time I did intervals and one morning I could just not run at all and this was 3 weeks out from the marathon in November. I had to take a full week of from running and started some stretching etc.

 

However I felt I recovered decently fast and I was able to practice once before the race and in the days leading up to the race I decided to give it a try after all. What I should have done is switching to the 10 km because at 22 km of the race I had to walk off the course and admit that the PF got the better of me this time. I’l write a different post on the race in the next couple of days.

Thanks for reading,

Mats

 


 

Interesting video

2016-11-15  -  Day 8

So the weather has flip flopped on us and after last weeks record snow fall, we today got rain that has worked on the snow cover and it is not likely it will survive since we have more rain and warmer weather in the coming days. Also it makes for icy condition on walking paths etc. but I did dare to venture out on a short run this morning. I have been resting my right foot after the marathon attempt 10 days ago (more on that within a few days). The foot is  getting beter but I need to do more rolling with a tennis ball and stretching of the calf. I'm also trying sine kinetic tape. Anyhoo here is the details of the run.




My different social media feeds are still full of commentary on last weeks U.S. election and I found this video with Elizabeth Warren, Democratic Senator. It will be interesting to follow what happens going forward  after the election. Personally I'm worried about the appointments to some of the positions in Trumps White House and transition team.


 

Thanks for reading.

/Mats

Restart

2016-11-13  -  Day 6.
 
So in the summer I was trying to update my site to improve that layout etc. to make it more up to date but I did not have tome to finish the job during my vacation and then time just seems to pass by so fast and all of a sudden here we are in the middle of November. Well now I’m moving forward again and I’m trying to the the site up and looking ok before the end of the year. The plan is, and this has failed so many times before, to write some thing 3-4 times per week. It can be about family event, current event, book review, training update or race updates. 
 
Currently I’m trying to understand what happened on November 8th and how Trump could actually win. We know how he won but maybe more why did Hillary lose or maybe she was a sitting duck with no chance what so ever, even if she clearly was the more qualified candidate on the ballot. Not surprising we already see a somewhat different message from Trump that what he was talking about during the campaign and I, and many others, wonder how that will be received by his perceived voters when the coal mine is not reopened and the illegal immigrants are still there or the wall is not being built and Hillary is not in jail….
 
Stockholm was hit by 20 inches of snow in less than 24 hours on Tuesday/Wednesday and that pretty much shutdown the city. I had to work from home 2 days. I also had to get my teeny showel out and dig out my car.
Had to be done....
 
 
 
Take care out there.
 

/Mats 

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