Week 3 of marathon training has been completed and FINALLY the first week that I feel relatively good about – despite almost getting the norovirus, still being in pain, still struggling a lot and still running relatively slow.

training week 3 - 1

The week kicked off with a pretty shit run. I decided to “just do it” and the first mile went great, until my left leg started hurting again (calf and shin) and I was forced to literally wobble the last mile.

training week 3 - 2

Quite demoralised and frustrated by the situation, I decided to go for a run with Cata the next day, and thanks to her commitment, great attitude and consistent pace I managed to run my first 3 miles since August 2013 without stopping! It hurt, and despite going rather slowly, I felt like giving up after 1½ mile. But her presence really gave me a boost and whenever I wanted to quit I told myself to just suck it up and run, and it worked!

training week 3 - 3

My third run of the week went a bit better, mainly because the previous day had given me a bit of a confidence boost. It was the first 5K run since the Malmö Half Marathon that I managed to run below a 10min/mile on average WITHOUT STOPPING and despite my left leg hurting, I felt super happy with my efforts.

training week 3 - 4

For my Sunday long run I joined Cata again as I wasn’t confident enough in myself to run my 5 miles without giving up or stopping. She had 6 miles planned, so I figured I would give it a go and if I couldn’t do it I would just stop at 5.

It was a sunny day and by mile 2 I was so warm my contact lens almost fell out of my eye. I wanted to give up every other minute – my left calf and shin was hurting, I felt like I was gonna have a serious case of “runners stomach”, the salt was stinging my face… But seeing Cata powering through helped motivate me and I kept thinking “mind over miles, mind over miles”.

I almost stopped at 5 miles, but figured that what the hell, 1 more mile surely wont kill me, Ive done it so many times before! So I continued running, counting every second until I could stop – and when I finally did stop I felt so happy and proud! 6 miles without stopping!

Made me think of how I always perform better when it’s not just me that is depending on it. Like, I didn’t want to stop because it would mess with Cata’s run and I didn’t want to do that. Just like I didn’t want to let my group down when I did Team Bangs On The Run – it helped push me and motivate me.

So this is what I need to concur this week:


MON: REST – Done
TUE: Strength training & 3 miles – Done, did 4.3 miles 
WED: 4 miles – Done, did 3 miles
THU: Strength training & 3 miles – Done without strength training
FRI: REST – Done
SAT: Cross training – Went swimming
SUN: 9 miles – Done

Considering February is Dilla Month I figured I would do a playlist with just Dilla (as an artist and as a producer). Almost hit the 3 hour mark so decided to leave out a lot of stuff he produced for others. Doesn’t mean its shit, just too much stuff to choose from!

Scandinavian crispbread
Makes 8-12 pieces


  • 0.5 dl flaxseed
  • 0.5 dl sesame seeds
  • 0.5 dl pumpkin seeds
  • 0.5 dl sunflower seeds
  • 0.5 dl olive oil
  • 2 dl boiled water
  • 2 dl rice or corn flour (I used rice flower)
  • Sea salt



  1. Heat the oven to 150C/fan 130C/gas 2 and put the kettle on
  2. Add all the different seeds in a bowl and mix it with the olive oil
  3. Add the water and the flour and (carefully!) mix it all up until you have a well-mixed “dough”
  4. Put non-stick baking paper on a big tray and press out the dough so it covers the entire tray but isn’t thicker than around 5mm (the thinner the crispier!). You might have to  use 2 baking trays depending on the size.
  5. Mark out the individual slices, scatter some sea salt over the dough and then bake for 60 minutes.
  6. Take the tray(s) out and let it all chill before breaking it up into slices.

This is so easy to make and you can mix things up by adding different seeds or nuts or seasoning!