Category Archives: Running

Run + UBS

That’s upper body strength. I wanted to save my legs for Saturday’s VO2 Max set on the bike so I did no leg work. Another reason is that I have a small problem.

During my treadmill run I felt a slight sharp strain around my knee.
My left knee.
The knee that usually feels a slight strain when I do squats.
The knee that felt one slight strain when I did 48 squats on Wednesday.
Those statements make it seem like I caused this… which I most likely did.
I now feel the sensation -not pain- when I walk down stairs sometimes.

Something is wrong but how do I address it?

Here is my first strategy:

Keep the cycling going.
Replace running with rowing.
Temporarily replace free weight squats with leg press machine… lower the weights.
Add eccentric leg strength exercises to the weight program.

My VO2 Max session tomorrow morning will tell me if my plan is sound. If I survive that set then I know for sure that the cycling does not aggravate my knee.

Same time tomorrow night I’ll know if the strategy is partly right. I’ll review and adjust as necessary.

Catch this early and it won’t be a problem.
Losing a few % FTP now is better than loosing more later.
A stitch in time saves nine.


Run – Lift

There’s not so much to say about it really. I did a 30 minute run as a warm up and followed it with 40 minutes of weights.

Squats are getting better – that strain I used to feel in my left knee is pretty much gone. During just one of my 48 squats today I experienced a minor sensation in the loft knee though it was nothing like it used to be.

Mob legs are definitely getting stronger but I can’t say I feel the same about my upper body. I still don’t feel a pump in my upper body.

I suppose it takes time. It’s a completely new training stimulus for me and add that to the fact that I’m not young… things take time.

Tomorrow is a swim for sure and a bike ride if I can squeeze it in.

Run, Lift

Two days rest and I was back at it last night.

I started out with a run – I’ve been too easy on myself this year with the running so I did a slightly more difficult set last night:

42 minutes as 3 min @ 14km/h – 2:00 @ 15km/h
This was not difficult and actually passed the time much better than ‘just running’. It was nice to have a finish line every two or three minutes.

I followed that up by lifting weights.
Firstly I worked my upper body until my legs recovered and by the time I got to the squat rack I decided that I probably have not being doing it right in the past. Today today I decided to try to blitz my legs with 5 x 8 sets. Job done on that front. From now on that will be the minimum set.

Tomorrow I’ll do the 9:00 / 1:00 Sweetspot set – maybe even do a row too. I may as well over plan and say I’m doing a swim too 🙂


Not Enough

One strength session per week is not enough… It’s not like running/swimming/cycling or any of the ‘aerobic’ activities. Last night, I ran and did a strength session for the first time in a week. The running was fine – no better or worse than last week. The strengths session was tough. Very tough. Almost like starting out again in some respects.

I sit here today shelled. I feel like a shadow of myself. I need to get to the gym twice a week. One big session of 40 minutes or so and one shorter 20-25 minute session.


After yesterday’s FTP test I expected to be tired today. My legs felt a burn every time I walked up a set of stairs so the gym session that I planned during lunch was scrapped.

Later in the evening I felt restless so I went to the gym. Got there a little after 9 and did an easy 40 minute run to get a feel for how much stress I could take. 13.8km/h felt very easy throughout and I was unable to resist the temptation to go faster at the end. The last 4 minutes I ran at 3:56/km and it too felt very easy.

On to the strength session and the legs started to strain under the workload. I had 5kg less than usual on the squat rack and found it very difficult. Very nearly couldn’t do the last set; the third of 3 x 8.

Because of the leg stress I decided to go over and do the chin-ups. That went extraordinarily well… 4 x 7 switching between palms out and palms in on alternate sets. Did some more legs and normal and raised bench press (machine) and finished out with seated rows. I was shaking after that. Total time of 24 minutes.

Tomorrow I plan to run outside.

Easy. Just get out and feel the cold fresh air.


I took a rest after training four days in a row. I was feeling fresh on the fourth day and at the time thought I did a pretty conservative session: 40 min @ 4:17/km with the last 4 min @ 3:45/km followed by a 21 minute strength session.

Friday, the day after, I was feeling tired so I decided to rest. Now I’m ready to go again. The trainer is calling me and I will most likely do the 9:00/1:00 set in some former other.

I’ve planned my reading list for 2016:

IMG_6694I may add more and swap out some but that’s what’s on hand for now.

New Year’s Day

Another day, another year.

This year will mark my 45th lap of the calendar. In some ways getting wiser but still doing extremely stupid things that I should have learned years ago. Let’s see what I can learn on this lap.

The year was started well: a nice and easy run with friends in the beautiful HellasgÄrden nature reserve followed by a sauna and a dip into the nearly freezing water (which was followed up by another sauna!).

There are few things in my experience that make you feel as alive as jumping into extremely cold water. You may be lethargic, un-enthuastic about live, be weighed down with worries or just in a ‘don’t give a shit’ mood. If only for a couple of seconds, all that disappears, to be replaced by terror and then to be replaced by ecstasy.

Doing it on the first day of the year also helps making the following statement easy: “That was the best swim of the year!”.

Run, Swim, Read

I did a short run and a short swim. Both short because of the row and strength training I did the day before. Swim wasn’t that slow but as is the case when specific fitness is lost, the fatigue set in pretty fast afterwards. I’m now feeling the effects pretty hard.

Last year was my worse reading year ever – I doubt I even read ten books.
To address this, I’m going to set a goal: 52-52 That is to say, read 52 books in 52 weeks. I’ve started already so expect to finish before new years eve 2016.

Book #1 is: “A Brief History of Seven Killings” by Marlon James. Start with a classic.

Screen Shot 2015-12-30 at 15.43.45

The plan is to mix fiction and non-fiction but the emphasis being on fiction.
One book a week. Shouldn’t be too difficult.

Run & Lift

Did a pre-breakfast session today.
Started out with a simple 30 minute run.
First 22 minutes @ 13,6km/h
Then 2 x [ 1 min @ 4,5 slope, 2 min @ 1 degree ]
Finally 2 minutes @ 15,6km/h

I then went to the weights room and tried to do a structured weight session… the experimenting phase is over and it’s now time to get a proper set done regularly.
The set will be as follows:

3 x 7 bicep curls
3 x 7 triceps dips
3 x 8 shoulder press
3 x 8 seated bench press
3 x 8 incline chest press
3 x 10 free weight squatt
3 x 10 deadlift
3 x 10 seated cable row
3 x 10 lat pulldown
3 x 10 leg extesion
3 x 10 machie abb crunch



Back It Up

I backed up the FTP test with the usual 30 minute baseline run followed by a quick strength session (quick because the gym closed).

The run test wend OK and showed some signs of fitness.
Last time I did it I had a HR of 161 at the end. Today I had 154.

The strength training was a little more structured than last effort:
3 x 5 Squats @ 40kg (Free Weights)
3 x 5 Cleans @ 35km (Free Weights)
7,9,11 Quad Extensions (Machine wit decreasing weight throughout)
10,12,14 Seated Row (Machine same weight throughout)

Structure is growing into the set… not long now until I know what I’m doing.