Sometimes,

..the Swedish summer really is great!

Can't say how sorry I am for not writing since Friday, 1st August 2014..
Well, some things you can control others not. Those you can't control just forget! I will now write a bit about the incredibly joyful summer that was with bathing, traveling, and not least RUNNING!
Ok friends! Enjoy some nice pics . :-)

I haven't been running all the time this summer of 2014. There have been quite a lot of biking to. Wacky shoes those bike shoes. Hard and fits so perfectly on your feet so you can not even move your toes. The worst is probably still to attach them on the pedals, so sometimes it can feel a little insecure, I think. No, thanks, I know running shoes. ;-)

Ingrid, my oldest daughter, and I ran the Stockholm Marathon in early June again and once again we ran together. Fun! My second daughter, Julia, probably will run to one day. I'll be there! Then perhaps my son, Magnus, will run to. Course I'll be there right on the start line!

If you ever get the opportunity to do something fun with your kids. Take it and make it !!

There have been a lot of swims in the normally very cold Big Lake this summer with Elton. Yes, it's the very same lake I've been running around summer of 2013. 137,87 miles... Loved it!

Don Elton
The Mafioso ;-)

This summer, July was really good. Very hot and very sunny! Sometimes almost too hot but you should not complain. It's perfect for running I think!
Here's "Flexirun" on the run!

"After run" in the mountains ;-)

A GREAT 5-STAR HOTEL :-)

My first change with Staffan at Hommelvik, Norway.
I ran 58 km this day ;-)

Well, me Staffan and Elton reach the finishline
in Ostersund 330 km and four days later.

Happy but a bit tired.
Staffan was pretty fresh though! :-)

This summer of 2014 probably will go to the history. It has been hot and sunny which isn't so normal up here in the north where I live. Well, I just can say: Thank's!
As many of You understand there has been a lot of running this summer. I have been healthy and strong.
Normally it's like this. You run a lot and it feels good. You increase the training and... catch a cold or worse, get ill. If one increases the exercise one also must eat more and sleep more. I use to say 1/3 of each. Running/energy/sleep! If following these easy tips you almost never get sick :-)

View from one of my trails up in the mountains.
Hard but also very calm..

Summer of 2014 really was hot. No, not me just the weather ;-)

Funny! Rain but not cold.
After rain there's more oxygen in the air I think..
At least it feels better when running

After run...

Just another day in Paradise.
Here I'm in the middle of  the bear-densest part of Sweden.
Tracks but no bear.. far as I saw ;-)

Me and my best running-buddy.
Elton!

Me (blue) and Staffan, my very good running-friend when running District Championship in marathon.
We did compete in the very same class. I had to get off after 28 km because of pain in the left hip and leg..
Well, Staffan did 3:19 something so our pace was ok and I'm proud of him :-)

Me and my second daughter Julia after a run in the mountains.

Me and Elton on the "mornnig-walk".
Remember it was quite a beautiful morning.

Here's me and my son, Magnus, on our way up for a "walkabout" :-)

Mire!
Quite a landscape..

One day I was helping a friend with his dog Atlas.
Funny day!

Autumn, or fall, is here.
Nice, lovely colours!

Well, a lot of pictures but also quite nice memories. The running-season  has been great. I do not compete that much but still I can say it has been great. One marathon in Stockholm with my daughter Ingrid, one great run called St.Olavs relay and then a half marathon between Brunflo (where I live) to Ostersund (the city).

The strange part is that Stockholm marathon and Ostersund half-marathon, when helping others on their goal/run, are the best runs because I think it's more inspiring to see their happiness than my own.
Well, sure I like to run and reach goals but I've already done that once upon a time ;-) Now my running has reached another dimension I think. Happiness!

From now on I will write more often. Especially because of my new projekt. Well, first thing will be Stockholm Marathon but then it will be the 48h-run at Skövde Ultra Festival 2015.

Take care out there runners! Please say Hello! and smile a bit to the one You meet.

Easy, Light and Smooth! (#ELS)
Flexirun

June and July 2014...

... will be remembered as two amazing months. June in terms of running and July for the nice weather's sake.
St.Olavsloppet I have already written about and feelings before the project was similar to the prior races around the Great Lake.

Staffan and me after 205 miles (330 km) in 4 days.
Happy!

Some have asked what the next project will be, and honestly .. I really do not know. Right now I'm pretty happy with just running, without any major plans. Well, I actually have a bit to think about. The group of runners on Saturday at 9 am. Great fun and inspiring!

Meeting other evokes emotion, sow the seeds and ideas. Maybe for future projects..

This is how people mostly see me :-)

Well, this summer has been pretty much warm and that's ok with me. I've got no problem running in the heat. I just drink water and put some energy in while running :-)

People often say to me that I'm always happy. Yes, that's right enough of the time I think. I do not know why but it just feels better that way.
I'm trying to find the "small" things in life, which of course is really great miracle. An ant, a flower or a bird is actually as unique as any other thing whatsoever. Just take Your time to see it!

#ELS :-)

To just be able to sit and watch is a great gift.

Take care of others the way you want to be taken care of and many wonderful encounters in your life will occur. A simple hello and a smile is a start!

Easy, Light and Smooth!
/Flexirun

After all those projects...

... it feels great but a little empty in my mind.

Big Lake Run last summer.
137,88 miles

After 45 fantastic years with running and especially the last two ones I might have come to another dimension. No, I don't mean running faster but longer instead.

Me, Elton and Staffan reaching the finish after 4 days and 205 miles of running :-)

My running technique, there has never been a major problem with the terms to run energy saving and easy. However, it becomes man's not younger, more than the mind, for every year that passes.
Over the years, I have had very few injuries, which I am extremely grateful for.

#ELS :-)

I've managed to maintain my running technique over the years, running almost never harsh intervals but then more so-called "fartlek" or hill training. In short, I put more than 90 percent on slow running. I call it the ELS running (Easy, Light and Smooth) and draws on the long slow workouts when I build up my stamina. Both physically and mentally!

Hills the natural way :-)

Yes, this is partly read in Christopher McDougall's bestseller "Born To Run". Someone has pointed this out and it's nothing I can do about. Also, I don´t do any claims either. On the contrary, I have read the book and was inspired, like many others in the world. It´s a rather good book I think.

The only thing is that when I started running about 45 years ago, my mentor mentioned just those three (four) words to me: Easy, Light and Smoth (Fast)! There is nothing I can do about it but it's just so, and I see nothing wrong in "spread" the message.

One place I like the most.
Up in the mountains :-)

Running is not only running!
Don't forget to use your eyes sometimes too.

I have no big plans for now but still I'm running of course. Well, I would have run in the woods with some friends on Saturday but they were going to run a half marathon instead. Yes, I was persuaded to set up.
As always, nowadays, you bet I am not on any time but can imagine to enjoy and help those who need a boost :-)

Me after yesterdays pretty hot run.
There came rain and thunder at home but I was saved ;-)

Always say Hello! and give a smile while out there! :-)

Easy, Light and Smooth!
/Flexirun

St.Olavs relay between Trondheim and Ostersund..

.. is over!
I'm sorry for not writing earlier but there has been so much things to do. Well, I have a vacation but also a family, property to take care of and Elton the dog ;-)
But here it comes! The summary of the four day long run between Trondheim in Norway

Staffan and me in Ostersund after 4 days of running.
About one marathon each every day :-)

A dream is likely to start growing in your head because of your heritage and your environment. It can also have your innate desire to do. Whatever it is, it's so fun to plan, implement and evaluate it all. Well, it might be a little sad that it's over. But, that's how it is!

It all started while running around The Big Lake last summer. When running 137,88 miles my brain started to think of others than The Run just to keep focus on The Run. Like I was running but thinking of other things instead. Well, it happens to be about.. RUNNING!

I was thinking of running this St.Olavs relay by my own, like Mikael Andersson who is a very talented Swedish ultra runner and decided to run for a great cause. He ran for a friends daughter who got cancer. He's mission was called Ella's Resa (Ella's Trip). It is through the Children's Cancer Fund. in Sweden. Please do as me and donate some money to fight cancer!
Great done Mikael! :-)

Day 1:
June 24th, we went by car from Östersund Levanger in Norway. For it was where we would go in goal first leg and also start the second phase. We don't have to move the tent first two days. Logistic! ;-)

A pretty dramatic road to Levanger, Norway :-)

Me and Staffan on the way to Levanger and a great adventure! :-)

Goooood Moooooooorning!
St.Olav here we come :-)

Phase one, June 25th, was 100,4 km or 62,38 miles. Pretty hilly in Norway as you can see in profiles here.

The bell rang 5:15 and we went up to eat breakfast. Today's stage was 100.4 km, or 62.38 miles. We chose to divide the stage into four pieces which means one ran part 1 and part 3 or 2 and 4. In that way we then got a little rest at 2.5-3 h between races, which was needed.

Staffan, my friend, did part 1 (27,6 km/17,15 mi) and part 3 (19,9 km/12,37 mi). I did part 2 (37,7 km/23,43 mi) and part 4 (15,3 km/9,51 mi).

One part of my run the first day.

Pretty nice weather with no wind and just a little rain. Good for running and todays result was 191 out of 200 teams. So we actually was not the last team! I'm not count in Mikael Andersson because he was alone! One more thing is we had a pace between 5:00-6:03 min/km (about 5:30 min/km).

Me after 53 km or 32,93 miles.
End of phase one :-) 

Two happy guys after a great day of running.
Staffan did a fantastic day and ran fast and also in a steady pace!

Day 2:
June 26th, the second phase, we felt ok but a little stiff in our legs though. No problem cause the thing is we're running faster than we perhaps should. But, what the heck, we LOVE running so why not!

This second day we were already at the starting location. Only 100 m from the start actually. The start would be 09:00 and the weather was fantastic! Staffan started the first day in Trondheim, so now it was my turn to start in Levanger on my luck against fluctuation in Stiklestad. A short stretch of 18.4 km (11.43 mi) ;-)

Today we should split 65 km (40,39 mi) in four. I ran phase 1 and 3. Staffan ran 2 and 4 (the hilly part). Do check out todays profiles here. We beat 10 teams this day and ended up totally with 5 teams behind us ;-) We still keep up the running with times between 5:08-5:38 min/km which is pretty fast.

After this day it didn't feel that stiff in our legs anymore! :-)

Just before start day two.

Staffan did a GREAT running today! He had quite hard hills on his two runnings today. Afterwards he said: "Nice views but where are the hills?!" Well, that's our spirit when it's a hard running coming up! Always be positive.

"Up the slopes is just downhill with bad attitude!"

A great reminder when it's tough hills and you are a bit tired. I've learned it from Dag Wassdahl a great runner and a friend of mine.

Staffan did

Staffan in our "tent" for the night 3 and 4 :-D

Day 3:
This day it was Staffan who started. Perfect weather and only 63,4 km (39,39 mi) to split into four. More than 5 km uphill for Staffan but then it was downhill and flat. Check profile here. It felt great today and we ran pretty fast. The fastest day of all I think.

I finished today's race in the square in Åre.

The result of the day was 22 teams behind us and 6 teams behind totally. Crazy cause we're just two runners.. :-)
The legs feel great and it's not that hard as we thought but we'll remember there's one more day left. The tiredness will come as a sledgehammer so we better be cool and not rush away. We talked a lot about this! ;-)

Day 4:
The very last day and I had a little problem to eat up all my breakfast this morning. Little nervous perhaps ;-) Well, I was not that nervous about it. I always can eat bananas and energy-drinks by the way. This day had som hills (profile here) but more important was the 111.8 km that would be felled..

I started this morning and it felt quite great. My run was between Åre and Järpen (28,1 km/17,46mi) and then Staffan ran from Järpen to Slåtte (27,3km/19,96mi).
I exchanged with Staffan in Slåtte to run the 29,9 km (18,58mi) to Västerkälen. The last 10 km (6,21mi) I almost ran out of energy. Luckily I've got a banana and only 10 minutes after I was running again. All I got in my head was to reach Staffan and the goal. Left, right, left, right...

Staffan after his great run!
Only about 500 m left :-)

I was so happy when see Staffan waiting for me and we did that exchange. He really was strong and did his best run, this last run down to Östersund City (26,5 km/16,47mi). Staffan was running between 4:31-5:22 min/km) which is GREAT DONE! I'm so proud Staffan wanted to run in my team, Team Flexirunners.

:-)

Me, Staffan and Elton :-) 

Just after the finish.
Thank's for a GREAT RUN!

Two happy runners!
4 days and about 103 miles each.
Staffan to the left and me on the right.

Me, my mental coach Anders Stävhag and Staffan.

So many km / miles, new friends, experiences and .. just SO FUN!
#ELS

SMS from my daughter Julia.
(Two-man team on St.Olavs relay)

We did run together the very las kilometer to the goal. People were yelling at us, the sun was shining and the last 50 m even Elton was barking when we showed up. Yes, he ran with us the last bit :-)

Flexirun up in the mountains where he goes #ELS :-)

Well, that's it! No next project right now but I will never stop running or writing though. I hope this run perhaps can show how FUN it might be if one just smile and dare to say hello to people out there. We ran far before the clock was invented. Maybe not before time began, but still before the clock .. ;-) What I'm saying is dare to see all the mighty things when out there running. Take care and be happy!

Once again, dare to smile and say Hello! to all You meet out there!

Easy, Light and Smooth!
/Flexirun :-)

2 days left...

... and Team Flexirunners wil take of to Trondheim for the event of this summer. The race between the two cities Trondheim and Östersund.

Going to be so fun! I don't feel the same thrill about this if compare to The Big Lake Run last summer. Much more people around here and therefor no loneliness. I won't run at night either! :-)

Well, today I pick up all the material to be included on St.Olavsloppet. Tent, sleeping bag, trangia (gas stove), workout clothes, running shoes, sunglasses, fluid replacement to be used before, during and after the run, regular clothes, etc.. Food we buy during the day and complements tomorrow.

Minimalist running! Well, don't think so... ;-)

Tent, gas-stove, food for four days etc.

It really feels good and I'm going to LOVE it! :-)

Yesterday me and one of my daughters went visiting David "Kingen" Jonsson's farm . So fun! We checked out all the animals like cattles, calves, pigs, sheeps, ducks, rabbits, turkeys and rainbow trout.

My daughter Julia and some cattle.

Beautiful pond full of rainbow trouts and the sauna.

David, who owns the farm, and Julia.

We did feed som rainbow trouts. Fun :-)

A cool canine that escaped.
Guess he wanted to run free.. Like Flexirun! :-D

More canines!
So sweet little animals.

 Well, time for bed. Tomorrow I'll go to Trondheim, Norway. Say one Hello! and give a Smile every day!

Easy, Light and Smooth!
Flexirun :-)

4 days left...

... to the D-day! Well, perhaps I should say three days instead because the fourth day I will run.

St.Olavsloppet

Here's a great film of the relay as well! Pleas do check out! :-)

I'm talking about the relay between Trondheim in Norway to Östersund in Sweden. Normally the team includes about 20-30 runners running the 205 miles in four days.

It's a marvelous nature over the mountains from Norway to Sweden! The thing is I should have been running this all alone but instead I invited a very good friend of mine, Staffan Westberg, to run together with me.

My lodge up in the mountains.
One great place to do my uploads...

I have been a little bothered by a sore tendon for 3-4 months, but today it was finally good again. People have wondered if I'm worried about being injured so close to a long-running but I answered: "The start has not gone yet!"

By that I mean that the focus has not been on the injury, but how I would put up the workout instead.

I've been running a lot but not that much I normally do. Instead I did some X-trails, biking and workout at the gym instead. I also used a lot of Aloe Vera cream (Hot and Cold) and targeted stretching. Seemed to work! :-)

I have rested from all kind of exercise for four days now and this Thursday-evening I went for a great run. It was time for The Run, one could say. The run when I hope not to feel any pain at all...
I'm so pleased I didn't feel any pain!

Happy again and I believe my ELS-running helped me a lot with rehabilitation!

A normal day for Flexirun is when out running ;-)

Here in Sweden we celebrate Midsummer a lot. Well, I'm not teetotaler but I do not drink that much alcohol though. Instead, I'm probably an exercise addict! :-D

Non-alcoholic beer with a nice name!

Well, I'm full of confidence now and I really look forward to The Relay between June 25 to 28.
205 marvelous miles!

Take care and don't get stressed over some injuries. Focus on the right things instead and dare to rest!
Well, also don't forget to Smile and say Hello! Even if to Yourself ;-)

Easy, Light and Smooth!
/Flexirun

12 days left..

.. and it starts to feel a little like last summer when I ran around the Great Lake. A little exciting but also a bit scary! What I've really gotten myself into now..

I feel like a river.
I've got the power but also the smoothness when going forward.

After some runs I use to take of my shoes and run barefooted. Well, i'm not a fanatic! Just like that feeling to let my feet be free! Just like Elton up in the great woods without a leash I guess :-)

Most of my runs is on roads and paths but sometimes great XC right out in the middle of nowhere. It's on those runs I can see natures wild life which give me a kind of mental training.

Running fast isn't a major thing for me anymore. Social-runnings are more fun! Or alone with Elton up in the mountains. I do not run for money or for my living. Only because I love it, since 1969!

This is a great place running into!
Up in the mountains where I use to be a lot summertime.
Soft but hilly ;-)

A week ago me and a friend did about 12,3 miles X-trail. Fun and sometimes wet, muddy and hilly. Well, we ran almost all the way. Except when taking some nice pics.

Great hills. Rope was needed! :-)

Two runners who look tough standing on an old place of execution ...

We did a great run north of Östersund city. It was a hot and sunny day so we had to bring water with us. Well, I did drink from some streams as usual. But thanks for the water anyway Dag, my friend!

Just after a run last weekend. Sunny and very hot.
It was the calm before a great discharge with thunder!

Well, take care out there friends. Always be friendly and smile a little :-)

Try to go Easy, Light and Smooth!
/Flexirun