Uppföljning av planen inför 2018

Hur har det gått med den övergripande träningsplanen inför 2018?

MÄNGDMÅL LÖPNING 2018

  1. 100–120 km/v jan och feb. Mestadels lugnare.
    1. Utfall: kompenseratn för sjukdom och skidåkning under perioden så uppnåddes det.
  2. 80 km/v mar, apr och maj. Spets med fartpass.
    1. Utfall: c:a 70 km/v och inte så mycket fartträning som jag borde haft.
  3. Därefter 100 km/v, förhoppningsvis.
    1. Reviderad plan: Lite mindre mängd än så men mer fartfokus. Som det är nu underpresterar jag vad gäller farttålighet medan uthålligheten är förhållandevis god.

MÅNGDMÅL SIMNING 2018

  1. 7 000 m/v jan och feb.
    1. Utfall:  6 000 pga skidåkning och lite sjuka.
  2. 10 000 m/v apr och maj.
    1. Utfall: 6 000 pga boulderresa m.m. men även pga bristande motivation.
  3. Därefter 7 000 m/v, kanske.
    1. Utfall: Ja tack vare simboost stax innan Ötillö med upp till 20 000 m/v.

En reflektion om simningen är att jag blivit mycket starkare där. Det märker jag både i tider och att jag märker att jag orkar mycket längre.

PB-mål 2018

  • Mot toppen i swimrun!
    • Utfall: Det går verkligen åt rätt håll. 5a på Stockholm och Ångaloppet m.m. och 20:e i herr på VM tycker jag betyder att jag och även min oftaste lagkamrat Tomas Granberg är på rätt spår.
  • Maraton: sub 3 (3:08 2016-10-30)
    • Utfall: sprang Stockholm maraton men insåg efter ett tag att det var så varmt att det inte var en dag för pb och tog det därefter relativt lugnt och sköt fram målet på  sub 3 till obestämd framtid.
  • 10 km: pb (39.11 2016-05-07)
    • Nytt pb från årets Kungsholmen runt 10 km är 38:49. Jag påstår inte att det är bra men det är åtminstone bättre. Rätt håll iaf! Här syns att jag behöver mer fartträning, som tidigare nämnt.

Genomförda tävlingar hittills 2018

2018-03-24 Premiärmilen Sprang ej.
2018-04-?? [Hemligt!] Det var U7S(XL) som genomfördes senare.
2018-04-21 TEC 50 Trea! Nöjd. Läs mer här.
2018-05-06 Kungsholmen runt 10 km. Kände mig inte inspirerade till Lidingö Ultra utan sprang ett nytt pb på 10 km istället (se längre upp).
2018-05-20 ÖTILLÖ Utö 11 min snabbare än förra året men sämre placering. Konkurrensen var hårdare i år. Mixed feelings pga det men övervägande nöjd.
2018-06-02 Stockholm Marathon Joggade. För varmt för att sikta på pb!
2018-06-09 Stockholm Swimrun Femma med Fredrik Nilzén. Nöjd!
2018-06-16 Jättelångt Sprang fel. Bristfällig markering. Borde kommit tvåa.
2018-06-29 U7S Nöjd trots allt!
2018-07-08 ÖTILLÖ Engadin Nej, såna resor gör jag bara om jag får en sponsor.
2018-07-07 Stockholm Multi Island Run Tvåa i lag med David Pyring.
2018-07-14 Lost Water Swimrun Orienteering Etta med Ola Lagerström.
2018-07-21 MIF Triathlon Vann även i år.
2018-08-04 Öloppet Trea med Nina Ellmark. Mycket roligt och nöjd.
2018-08-12 Ångaloppet Femma med Tomas Granberg på bra tid i hård konkurrens. Nöjd!
2018-09-03 ÖTILLÖ World Championship 20 plats i herr, 27 totalt. 8:57 med Tomas Granberg. Nöjd!
2018-09-22 Solvalla Swimrun Anmäld med Tomas. Mål: snabbare än förra årets vinnartid.
2018-10-13 SUM Anmäld. Mål: sub 4.
2018-11-24 November Ultra Trail Södertörn Mål: sub 5:15. Inte bestämt om jag springer denna.

Planen för hösten

De närmaste månaderna vill jag ha mer polarisering i löpningen och större andel hårt och kort. Mer cykeltransport isf löptransport för att skona fötterna till de hårda passen. Inte lika stor andel mellanmjölkspass men spring sådant som återhämtingspass eller som aktiv vila inför hårda pass. Mängden antagligen inte över 80 km/v den närmaste tiden. Jag vill verkligen bli snabbare.

Simningen oftast utan gear i höst. Inte så mycket simning under hösten. Två pass/v but make them count, kanske. Mer bouldering istället för att det är roligt och underhåller simmuskler. Simma mer i början av 2019 när nästa säsong närmar sig.

How to enter the ÖTILLÖ Swimrun World Championship

Photo: The author giving his teammate Tomas Granberg a well deserved hug at the 2018 World Champs finish line. In front: women’s 1st place Kristin Larsson. Photo by Jakob Edholm / ÖTILLÖ.

If you’ve watched the World Championship live or recap on YouTube that probably got you fired up to sign up for a local swimrun race, an ÖTILLÖ World Series race or even the World Champs. Of all these the only one that is really hard to get entry into is the World Champs, which is quite natural. World Champs are open to non-elite, for sure, just like the Ironman World Championship or the Berlin Marathon is. However, there are only a total of 160 teams allowed.

If you are an elite or sub-elite athlete in something like triathlon, swimming, running, OCR or multisport and you are confident that your ability would place you in the top five or so of an ÖTILLÖ World Series event, your quickest option would be to enter one of those and go for direct qualification. To give you an idea that requires about a 2:50–2:55 marathon (and often good trail-running ability). You should also be able to keep about 1:20–1:25/100 m full equipment through the whole race. This year, each World Series race qualified 3 male teams, 2 female teams and 3 mixed teams. But spots roll down if one of the team members is already qualified. Some races have more competition, some less.

Non-elites with a sub 3:20 marathon, a decently swim and who are ready to travel have a good chance at a ”ranking” spot. Your six best recent World Series or merit races (that’s ÖTILLÖ’s partner races) give you a ranking score which is added to your partner’s score to give a team score for the application. Also, there is the ”7/24 Concept” which are spots for people finishing a whole lot of races, regardless of how they perform at the races.

If you are a famous athlete (or just famous), you could apply for a director’s choice spot. Previously these have been offered to ex-olympians, national elite runners, elite triathletes, music artists, early contributers to the sport, among others.

”Team Selection Ticket” is an option where you rely on sheer luck in a lottery. I personally hope they’ll remove this way of gaining entry in the future to instead favour athletes suitable to finish and do well in this very demanding race. After all, it is the World Championship.

Read more on earning a spot here.

 

How to sub 9 at ÖTILLÖ World Champs

Yes, together with my teammate Tomas Granberg we did just that in yesterday’s perfect conditions! Men’s category 20th place and 27th overall with a time of 8:57.49. But a lengthy post bragging about that wouldn’t be of much use to the world, so lets leave us aside and instead talk a bit about our modus operandi free for you to mimic. Here’s an introduction to executing at your best potential at ÖTILLÖ Worlds, be that sub 8, 9, 10 or whatever. Obviously the most important thing is training, training and some more training, but today I’ll leave that whole thing out and focus on race execution.

Knowing the course

  • If you are not a repeat participant, scout every section with Google Maps or equivalent.
  • Some people bring a table with distances of all the legs. We don’t. Instead we focus on the key takeaways such as those following below, which are not too hard to remember.
  • On which island is there no energy station for a long time but still enough time to eat a bar? (Answer: Vånsholmen)
  • Where do I need to stock water or sports drink in a soft flash that I’ve carried with me under my wetsuit? (Answer: Ornö church, and more places if very hot conditions)
  • Where do I keep my swim cap on and goggles readily on forehead at water exit, because the next swim is just around the corner? (Answer: after the pig swim, after the 1 km swim, on Mellankobbarna but not Järnholmen if hot weather, etc)
  • If the weather is warm, where do you peel your wetsuit down? (Answer: probably only at Ornö)
  • How long does it take for both teammates to take the wetsuit down and up again? If it takes a long time, would it be better to accept the heat and just drink a bit more?
  • If your team is strong in the off-trail, where do you want to avoid being stuck behind a pack where there is little room for overtaking? You need to know such things.
This course is so beautiful.

Race-day nutrition

  • I consumed about 400 ml of standard gels mixed with caffeine and additional electrolytes. These I put in a soft flask with no risk of littering and no messing around with packaging. Many people find it hard to take solids at the latter part of a race. You probably want to save some gel for the last two hours.
  • In addition to that I brought one bar as mentioned and ate mainly bananas from aid stations. Adapt to your preference.
  • Where do you store these things? In a sports top or bra, your lower underwear or a pocket if your suit has one. Make sure they don’t bounce around too much or fall out while running.
  • Drink plenty of water at the stations. Swimming is such a treacherous activity. It is difficult to sense dehydration at an early stage. Especially when you are in the cold water.
  • If your stomach allows, drink from the ocean while swimming. You might want to try that before to see what amount your stomach can handle.
  • I bring two soft flasks. One containing my gel mix and one for liquid picked up at aid stations. At most stations, ÖTILLÖ no longer provides cups.
This course is so beautiful.

Swims

  • You are aiming for beach flags mainly. Sometimes strobes. Sometimes there are intermediate pyramid buoys for direction (you don’t need pass at a certain side or anything).
  • Draft whenever the opportunity comes along, or even strategically follow a team at suitable speed. You’ll always have your partner draft on you or the other way around, in any case. Side-by-side is wasting your team’s energy total to no use. The men’s front of ÖTILLÖ will usually be a group for a very long time, until a team breaks away on a run. You might realize why.
  • Swimming about 10 km in a day with long runs in between means energy efficiency is key. You don’t sprint or even change speeds if there is not a very good reason to do so.
  • If you realize you are gapping your partner swimming and you don’t have a tow line, slow your stroke down as that will help your partner to get back into your stream. When approaching shore, on the other hand, you could swim a few meters ahead allowing for some exit scouting.
  • Sighting is very important. Even if you are a good swimmer you don’t want to be swimming 740 m when everyone else is swimming 700. Personally I prioritize sighting and swimming straight over pushing it very hard since my ability to swim straight deteriorates at very high effort. Especially so in choppy water.
  • Most teams use fairly big pull buoys and hand paddles but don’t bring paddles so big that you are no longer able to pull through the whole stroke after 7 km.
  • ÖTILLÖ WC is in the Baltic Ocean, which has brackish water. Some people will go without goggles and that works. If you use stronger contact lenses, you might want to bring a spare contact if swimming without goggles. This also being a thing to definitely practice before adopting.
  • You may swim through currents, especially on the swims between Ornö and Utö. Those are the last swim sections of the course when you are the most tired. If the water is moving rapidly, counter already before hitting the current to get some slack. Currents may switch directions from one year to the next.
This course is so beautiful.

Runs

  • The course has everything from tarmac to scrambling. ”65 km of running” is more like 35 km of runnable, 25 km of technical trail and 5 km of complete wilderness expedition. ;)
  • First-timers will likely be surprised by the amount of off-trail and slippery rock. You need good grip. Especially in a wet year when rain is falling on race day or the days before. Non-spike orienteering shoes are popular with ÖTILLÖ Worlds athletes.
  • If one of you is a considerably stronger runner, that person might be pulling with a tow line at the runnable sections. You might prefer pulling a little throughout the whole race instead of one of you bonking two thirds into and the other then trying to pull very hard. Watch out since pulling hard might trigger cramps in the calves.

Pacing

  • What pace would you be able to maintain throughout the whole race? Now take that pace and go just a little faster. You don’t want to underachieve. That should still end up being a bit slower than how most teams pace themselves. This applies in general but not always at the men’s front as there are not many teams to draft on the swims so you might factor that in too. There are a lot of micro decisions like that to be taken during the race.
  • When I say pacing I mean effort-based and not actual speed since the course is so varied. We just avoid going ”red” or even ”orange” early on. This has the drawback that you might get stuck behind a crowd since a lot of teams can’t seem to pace themselves so think of strategies to mitigate that.
  • Again, remember to pace yourself. As they say at WS100, if you’re in the lead after the first climb, you are probably not going to win the race. :)
This course is so beautiful.

Teamwork

  • Leave all pride aside. If the pace is too high for you, let it be known. The other way around, ask your partner if they’ve remembered to take a gel lately. His/her success is your success.
  • Equal swimmers will let the more tired runner draft swims to regain some energy for the next run.
  • Even if you’ve got equal capacity in all respects, maybe bring a line under the wetsuit in case either of you ends up having a bad day.
  • If you are competitive both number one and two are done in-flight. Preferably during a swim or just before, to avoid developing rashes. A wetsuit cut short makes number two much easier. I don’t know why I put this under teamwork.

This covers perhaps 10 % of the things that are handy to know. Dissecting this race you will find it is potentially so complex that you can’t expect to perform at your full physical potential the first time entering. Still worth it! I don’t want to scare anyone from entering and it is not only for the very competitive. ÖTILLÖ World Champs is *magical*! The scenery, the spirit among the racers and the staff. All magical, regardless of how serious you are about competing.

The author.

Three more swimrun gear hacks

Following up on the huge success (well…) of Three swimrun gear hacks, here are three more — World Champs edition!

Hack 1: Gels in softflask

This might not apply to shorter races but could be useful for the upcoming World Champs. Last year I heard people had 20 or even 25 gels with them. Imagine the fiddling. I put my energy, caffeine and salts mix in a softflask instead. Bonus: you can fill up the flask with water at Ornö church avoiding running dry at that crucial part of the race where there will be no liquid served for a long while.

The natural follow-up question would be: where do I put the flask? In the pocket of the wetsuit of course! Problem is, most current swimrun suits don’t have pockets. That’s why I wear tight briefs. A bonus there is a softflask is less likely to cause rashes than pointy gels. Another way would be Head’s tank-top-style swimrun tops that feature a large front pocket. I think a tank-top would be a bit too warm for me, personally. For women, there is also a swimrun bra with a front pocket. Looks very handy! I’d try that i XXXXX large or cut the men’s swimrun top.

Hack 2: Shoes

Wear orienteering shoes for those comps which feature slippery rocks and off-trail. Not really a hack, is it? Well, anyway, VJ Sports Sarva Amas will be my footwear come September 3rd. Forget about all other properties in these races and go for grip. This very much applies to World Champs.

Hack 3: Don’t just train swimrun

Some people stress the importance of swimrun specific sessions. Sure, but when you have that dialed, think running, think swimming. All the best swimrunners do laps in the pool just like swimmers.

Learn from the best in swimming, and running. Don’t compare yourself to just the top people at your most high-profile national swimrun race and settle with that. Compare yourself instead to the fastest trail marathon runners of your country and aim for their level. Don’t set the bar too low. With the rapidly increasing level of competition in swimrun, in a few years, the bar will be unreachable if you do.

Also, think of ÖTILLÖ World Championship as an ultra endurance race. That means Ironmans or 10 h ultra foot races make good preparation to harden the body and learn to handle nutrition under such long races.

Presenting Swimrun Watch

As I’m writing this we are almost two weeks out to the main event of the sport of swimrun, the ÖTILLÖ World Championship. Without doubt the most competitive race of the sport, ÖTILLÖ WC attracts the best athletes of all categories. Rumour has it that some of the teams that have been close or on podium last year have made Monday September 3 their highest priority for 2018, setting aside everything else.

Many are the teams returning for another shot where the heavy-weights fight it out, to improve on their previous efforts. With two weeks left, gradual tapering would set in for many of you, leaving time for last thoughts on equipment, race-day nutrition and race planning. Wouldn’t it be perfect if there would be a tool to help you with atleast some of that and add extra psych for the big day?

Enter Swimrun Watch — statistics and analytics for fans and athletes of competitive swimrun racing! I started working on this project almost a month ago and now is the time to reveal it and give you guys a chance to try it. Hopefully, it will be fun and maybe even useful for your pacing and race planning! Which teams are strong swimmers? Which die towards the end? The answers are in the data. Go find out!

 

 

Jesper Svensson (SWE) exiting the water with Daniel Hansson (SWE) on draft on their way to win 2017 worlds. Jesper’s streak continued on for a recent win at Ironman Brazil. Photo: Jakob Edholm / ÖTILLÖ.

 

The men’s race played out as it usually does when you are up against Daniel Hansson. Very tight up until Ornö Church where Daniel and Jesper put the hammer down on their competition and went surprisingly fast over the very demanding islets separating Ornö and the finishing island Utö.

 

Women’s podium of the Swimrun World Championship 2017 with winners Kristin Larsson (SWE) and Annika Ericsson (SWE) — again! Photo: Jakob Edholm / ÖTILLÖ.

 

Swimrun Watch reveals winners Campz/Addnature managed to keep a wire-to-wire lead and compared to Orca Women they where only slower on one split — the home stretch uphill. All other green, indicating split advantage. However, that made no difference to the podium.

 

Adriel Young (AUS) and Eva Nyström (SWE) on their way to win the 2017 Worlds. Photo: Jakob Edholm / ÖTILLÖ.
I hope team Apollo Sports/Head Swimming of Staffan Björklund (SWE) and Marika Wagner (SWE) got reports along the way because the race for first place in the mixed category was a nail biter. At Kvinnholmen about half-way Thule Crew had an almost 17 min lead but from there on it all went south, loosing time on every split. Had the race been a kilometer or two longer, Staffan and Marika would have won. But that didn’t happen and the strong-minded Eva Nyström (SWE) would hopefully smile following what most likely was some serious suffering, landing in the medical tent right after crossing the line.

Ångaloppet 2018 in English

I’ve written a bunch of race reports in Swedish, making them more or less inaccessible to all those people of other languages interested in this Sweden-borne swimrun sport. So this time, I’ll give you the tour of one of Sweden’s biggest races: Ångaloppet! Although, I’m not sure its just a race — more like a movement. Ångaloppet is for everyone! There’s a family race where an adult and a child swimrun together, short distances for trying the sport and hand paddles and lines for towing are banned. It’s supposed to be easy and fun to get into this sport and I think Ångaloppet is doing a great job in making a wider audience discover and appreciate the magnificent fun that this sport brings.

At the sharp end there is still a lot of fun and companionship, trust me, although heart is pounding and we’re pressing on in tight competition. The main event of Ångaloppet is no more than 22 km, which is short in the context of swimrun racing but still packs 24 swims. Water entries and exists all the time and a lot of trail/off trail makes for a hectic ride and tons of adrenaline! I so enjoy the feeling of being a hunted animal in the wilderness, or out hunting running through technical terrain and trying to outswim someone to the next islet.

Today I was back racing with my primary teammate Tomas Granberg of TG Swimrun notoriety. With no towline allowed, this race favors our very similar capacities in both disciplines of swimming and running. Also, we are both stronger in technical terrain than on runnable, which makes this course suit us. Usually we’ll for sure screw up something in a race but today was a fortunate exception. We executed a close to perfect race, which allowed us to advance as the race unfolded and cross the line as fifth finishers with the tenth best time ever on this course, to the best of our knowledge. Really pleased with our performance!

This bodes well for the big one, arising on the horizon like a fiend out of the Baltic ocean. I’m talking ÖTILLÖ World Championship 2018 — the relentless race of races that brings all the beauty of the salty and harsh archipelago along with massive fatigue. And we are now only three weeks out. That’s one more week of milage and then gradual tapering for Tomas and I. So looking forward to face the strobe of that first swim!

Oh. And the winners of today’s race, brothers Lars and Jonas Ekman of Bröderna bäver, are contenders for the win of the world championship. Last year they did the third fastest time ever in a world championship race and that was a step up from the year before. They are getting better and better, it looks, and I think that this year it will be gold for the brothers. Remember where you read it first.

Tomas and I having recently overtaken two orienteers.
With said orienteers who went out at an impressive pace on the first run.
Setting out controlled this is an early swim as number seven I think, working our way closer to the front as the race unfolds.
Participant of the family race. Gear in check!
Swimrun is fun and it’s for everyone.

Pallplats med Nina på Öloppet

Igår körde jag Öloppet med Nina Ellmark. Vi lyckades ta hem tredjeplatsen i mixklassen. Vilken bra partner! Funkade utmärkt tillsammans trots att vi inte ens tränat tillsammans innan och ingen av oss kört den här tävlingen tidigare.

Man ska inte syssla för mycket med ursäkter, så jag river av dem i en mening: Jag hade lite magproblem och jag tappade en lins. Det var det. Men när är ett lopp felfritt? Det är många komponenter som ska stämma i swimrun. Skönt med en förstående partner som gör det bästa av situationen!

Första simningen. Foto: Öloppet.

Vi simmade helt okej och loppet inleds med 1 km simning. Det gjorde att vi var tvåa den första milen innan Daniel Adams Ray och Charlotte Eriksson sprang förbi. De gick kanske ut försiktigt. De såg så fräscha ut och det var då min svacka började, så jag insåg att vi inte kunde hänga på.

Tanken då var att det var långt upp till ettan. I själva verket var avståndet till Oom/Eriksson som mest 6 min och då de fick problem på Vrångö minskade det därifrån hela tiden och slutade på 2 min i mål. Adams Ray/Eriksson slutade som etta. Det är lustigt vad lite man vet ibland mitt uppe i ett lopp. Man vet aldrig säkert vad som händer framför så ge inte upp!

Jag älskade banan, minus de långa asfaltslöpningarna. Riktigt fint att springa ute på skären. Och jäklar vad fina simningar med lagom vågor för att göra det lite äventyrligt! Det här gör jag gärna om. Jag tänkte innan att pallen var ett rimligt mål och det lyckades vi ju med. Blir det revansch nästa år så kanske ett eller två steg upp är rimligt!

Summer time!

Sitter på färjan från Ornö till fastlandet och senare idag ska jag och Minime till en annan ö — Korsika. Mycket skärgård på sommaren! Tänkte bara rada upp vad som gjorts sedan sist och vad som kommer de närmsta veckorna.

Gjort:

  1. Stockholm Multi Island Run (SMIR): inte så mycket tävling utan mer en fin upplevelse!
  2. Lost Water Swimrun Orienteering: vinst med Ola Lagerström. Jätterolig tävling i Hellas och sköna priser från Silva.
  3. Vandrade/sprang Padjelantaleden (c:a 145 km på 3,5 d) med Ola Lagerström. Kan verkligen rekommenderas för löpare. Norr till söder (Akka – Staloluokta – Kvikkjokk) är det lättsprungen på kalfjäll de första 2/3. Oerhört vackert. Vi hade cirka 4 kg packning var och sov i samestugorna på vägen, som är mycket lika STF-stugor.
  4. MIF triatlon på Ornö: etta för tredje året i rad. Nu kanske jag är klar med denna tävling och kan planera in något annat nästa år? Vi får se. Å andra sidan är det kul att göra något explosivt (~ 32 min) som avbrott mellan alla ultratävlingar.

Kommande:

  1. Tänkte vandra GR20 men det blir mer traditionell semester på Korsika istället, med löp- och simträning, förstås.
  2. Öloppet med Nina Ellmark.
  3. Ångaloppet med Tomas Granberg.
  4. Ötillö med Tomas Granberg.

Padjelanta.
Mellan Njunjes och Kvikkjokk.
MIF triatlon.
MIF triatlon.
Lost Water Swimrun Orienteering. Notera världsmästaren i skidorientering tvåa från vänster!
Andreas dricker och äter, Ola orienterar. Man gör vad man är bäst på!

Urban 7 Summits FKT 2018

Snösätra
Vi vid Snösätra, strax innan Högdalsmassivet.

Igår blev det tredje året i rad jag sprang Urban 7 Summits för att sätta nytt fastest known time (banrekord, så att säga). U7S är en utmaning där man springer mellan — och förstås upp på — sju toppar i Stockholm. Man får springa vilken väg man vill och det blir ungefär 69 km om man springer smart.

  1. 2016: sprang vilse
  2. 2017: FKT med 6:29
  3. 2018: FKT med 6:22

Nytt FKT igen men ändå besvikelse när jag insåg redan efter 50 km att krafterna inte skulle räcka till U7SXL. Tanken var nämligen att samtidigt sätta nytt rekord på den längre varianten U7SXL, vilken är ungefär 95 km om man navigerar effektivt.

Patrik var dock starkare och orkade hela vägen med ett leende på läpparna. ”Oförskämt fräsch” vid 69 km samtidigt som det kändes som att jag skulle behöva gå ett tag innan jag kunde springa igen. Lika bra att gasallen fick köra på resterande 26 km i eget tempo. Det är bara att tacka för inspirationen till att träna hårdare! För mig var det ett perfekt långpass inför ÖTILLÖ WC. Fram till mitten på augusti är planen på att köra ner mig lite i löpningen.

Vi hade lyxcrewning hela vägen med ny flaska och tilltugg i stort sett var femte km. Navigationen var pretty dialed men vi lyckades ändå villa bort oss vid några tillfällen. Inga stora katastrofer dock! Till aspirerande U7S-löpare ger jag rådet att studera kartan och Google Street View ordentligt innan och gärna provspringa komplicerade delar innan. Jag är inte helt nöjd med navigationen på Garmin Fenix 3 men bättre än ingenting.

Med det sagt uppmanar jag alla löpare där ute att ge sig på utmaningen. Vi hade en rolig och lyckad dag igår och jag är dels glad att sätta nytt FKT på U7S och lika glad att Patrik vid 69 km sprang vidare till ett nytt FKT på U7SXL på 8:47.

Detta är tidplanen jag satte ihop innan. Som ni ser höll vi den bra på U7S och vi låg tre min före vid Brukets backe där jag klev av. Varefter gasellen opened up the stride och mosade tidplanen till bitar.

Vägen vi planerade och nästan lyckades navigera rätt på.
Så ritades vägen i GPX Track Editor.
Bränsle: mackor (svårtuggat!), Snickers (svårtuggat), gels, elektrolytkapslar, koffeintabletter.

Three swimrun gear hacks

Curved hand paddles

Hack 1: Curving your paddles

Did you ever feel a weird tension in your hands after a while of swimrunning? Well, relax your empty hand and watch the natural form of it from the side. It is not flat, it’s cupped, half closed. I started to experiment with curved paddles when Pontus Lindberg told me he once had paddled curved by design but that they got stolen and he now missed them. I just figured that I could bend a pair of plastic paddles myself. So I did like this. Remove the straps, put them in the oven resting on something but with the side you want to bend sticking out in the air. This is for you to notice when they start to soften. When that happens, take them out, bend to your liking and let cool. Voilà! You now have paddles that feel more natural in your hand and even gives a bit of a scoop to your catch.

Neoprene bandana turned 90 degrees.

Hack 2: Flip your bandana

Some bandanas, like mine, are wider over the ears. You might wonder why. Maybe to allow some peace from a chatty partner? Well, I wear it 90 degrees turned so that the wider part protects the forehead instead of blocking the ears. The only reason I wear a bandana is to protect my forehead from cold water, so maximizing that area while maximizing my hearing is perfect.

Hack 3: Goggles around the wrist

If you are like me and don’t like the feeling of having something tight around your neck you may want to carry your goggles like this. Goggles around the wrist leaves the hands free for scrambling, eating or holding paddles. Goggles resting around my forehead I found them to be foggy/sweaty when it is time for a swim. And as visible in the cover picture, you may even make coffee like this! Another way would be to put the goggles inside the swim cap and the cap inside of your wetsuit, tucking the goggles away but not having them touch your skin.