SWAM 50x100 yards

5000 yards = 4,57 km = 2.84 miles !!! --- Kjell

Tired legs

My legs are still tired from the 5miler yesterday morning. 5 miles in 28,47 quick start in 2012 --- Kjell

HAPPY NEW YEAR

2012 is here. To everyone a great 2012, health, success and may all your wishes come true. --- Kjell

Almost 2012

WOW, 2011 flew by. Now we are just hours aaway from 2011. --- Kjell

2011

The year 2011 was exciting for me:

Sport - raced 20 races and won 14!!!
Work - started working at the WC for the Ceour d´Alene tribe in Idaho / Blake started full time at Birds of Prey Northwest / Biestmilch USA is launched
Family - first year anniversary, love you honey / loved the visit of my 95 year old Oma / Sinje got her own place / Mom did her first race
Fun - won my first cook off with a split pea sound / did my first eating competition and made it on the "Wall of Pain"

... and lots more. I must say, it was a challenging year, but lots of fun. Thank you to everyone that crossed my path! Love my family --- Kjell

1,885

1,885 posts since 2006. I tried to write a daily blog, mostly it worked. I try to keep it up. --- Kjell

4am

and I am up working and then ready for a run. Love the early mornings. Get so much done and it is so quite. --- Kjell

Ideas

"I can't understand why people are frightened of new ideas. I'm frightened of the old ones." - John Cage
--- Kjell

Family dinner II

Mom, Sis, Oma, Eva and family enjoy the special hours with family and good food. Miss you guys. Love --- Kjell

Family Christmas Party

Today is the day in CDA. We have the big Christmas family party. Lets enjoy! --- Kjell

Merry Christmas

Love this Christmas quotes: "Christmas is a time when you get homesick - even when you're home." ~Carol Nelson
--- Kjell

Eagles on CDA lake

Record numbers on CDA lake. They are beautiful animals and we need to take care of them. So watch out for them --- Kjell

Lets hope for more

More snow, please! --- Kjell

Great run this am

Love the early runs in CDA. Fun to have the city to yourself. Love it! --- Kjell

CDA

We got to Ceour d' Alene ID for the Christmas days. Nice runs and more to do. --- Kjell

6 days

until Christmas! Time flys and I am not in christmas mood at all. Need to bake, that helps! But first work --- Kjell

Win #14

I won the Pullmann Ultra Series race #I. Happy and tired at work now. --- Kjell

Ready ...

to run 50km? No sure if my body is ready, I am excited to do one more in 2011. Happy feet --- Kjell

Friday

So glad it is friday, but my next week starts in sunday:( --- Kjell

20

It all looks like I will do my 20th race for 2011. Most amount of races I have done in a year. And I won 13 so far. I will finish the year with another 50km Ultra in Pullmann. Well if you know any races between now and New Years in the CDA let me know. Happy feet --- Kjell

Palouse

Winter sights of the Palouse, ID --- Kjell

Love it

Do you know Müsli?
"Muesli ( /ˈmjuːzlɪ/ or /ˈmuːzlɪ/; Swiss German: Müesli [ˈmyəz̥li], Standard German: Müsli) is a popular breakfast cereal based on uncooked rolled oats, fruit and nuts. It was developed around 1900 by Swiss physician Maximilian Bircher-Benner for patients in his hospital. It is available as a packaged dry form, or it can be made fresh.
In Switzerland and southern Germany, it is also eaten as a light evening dish; Birchermüesli complet is muesli with butterbrot and milk coffee. ..." [source: wikipedia] --- Kjell

5 Training Tips for the Offseason

Here they are:
1. Be honest about your time to train.
2. Know your true strengths and weaknesses.
3. Learn to love the trainer.
4. Crush the runs.
5. Listen to your body every day.
[by By Paul Tyler] --- Kjell

Eclipse

What a sight early saturday morning. --- Kjell

You did it!

I love you and I am so proud of you Babe! Blake Schiöberg, UofI Graduation December 2011. --- Kjell

"Foot color"

It is amazing what nature brings us. And it is tasty --- Kjell

50km

It is time again for another Ultra. Am I ready, no but it will be fun --- Kjell

6 Strength Training Exercises for the Offseason

"Dave Scott: As a season progresses, and an athlete’s strength level increases, they tend to develop dominant muscles while the support muscles get neglected. When you neglect those smaller muscles, they start to shut down. So even though someone’s performance is going up, athletes are always hovering on the brink of injury. Athletes should work on both the small muscle groups and the larger muscle groups to help create balance. ..." [source: active.com by: Michelle Valenti] --- Kjell

Moscow loops

Back home in Moscow ID. Smooth trip! --- Kjell

HH

The trip was short, but intense. I love my Hamburg. --- Kjell

NY - bird view

On my way to Hamburg, I got this amazing view on NY City.
--- Kjell

Labskaus in Travemonte

Labskaus lunch at Heinmück in Travemonte. Love you Oma, Mom, Sinje --- Kjell

I love HH

Queen Mary is in Hamburg as well. Good to be here Queen, ha! --- Kjell

HH

All packed and ready to hit out the door for a short trip to Hamburg, to see my Oma, Mom, Sis and family. --- Kjell

Snake

I saved this little guy a few weeks ago, from our parking lot. Have a great live --- Kjell

DAY

Today is one of these days, lets just do it!!! --- Kjell

Thank you

Thank you for all the BD wishes!!! --- Kjell

Snow

First signs are here: --- Kjell

Dylan

Another year, Happy birthday Bro. Have a great day!!! --- Kjell

SHOPPING

Crazy Friday, its all about shopping. WOW, not my thing. Everyone else enjoy --- Kjell

Happy Thanksgiving

It is Thanksgiving, what means Turkey Trot, Family and lots/lots of food. Probably to much;) Enjoy everyone --- Kjell

Discipline

‎"Discipline is just choosing between what you want now and what you want most." - Unknown
--- Kjell

Rain

Rain is cold and wet ...
to much of it makes you wanna stay in bed!
--- Kjell

Excuse

"Excuse is skin of a reason, stuffed with a lie!" unknown --- Kjell

Sebi

Good luck Sebi. Ironman Arizona is on! --- Kjell

The wind

"We cannot direct the wind but we can adjust the sails." (~ Dolly Parton)
--- Kjell

They need us

"Mission
Established in 1993, Birds of Prey Northwest promotes stewardship and conservation of raptors through educational programs with live birds of prey. We provide medical treatment and rehabilitation to injured birds of prey with the ultimate goal of returning them to the wild. The organization also collaborates with others on raptor research projects. ..." (source: Birds of Prey Northwest)
--- Kjell

Great quote and picture

(source: quotesandpoems.com) Love it. --- Kjell

Maximize Post-Workout Glycogen Synthesis

" There are two key factors to rapidly increasing post-workout glycogen synthesis (8):
1. Adequate carbohydrate availability (to convert to muscle glycogen) (9)
2. High insulin levels (to stimulate glycogen storage and shuttle carbs into the muscle). ..." (source/author: John Berardi)
--- Kjell

My work

"The Benewah Medical and Wellness Center (BMC/WC) is located in Benewah County in the Panhandle of Idaho on the Coeur d’Alene Indian Reservation. This county has the highest number of minorities of any county in the State of Idaho. Poverty, unemployment, and geographic isolation initially characterized the service area. Almost a third of our users are below 200% of t he Federal poverty guidelines. Clinic users are about 50% Indian and 50% non-Indian. Approximately 40% of our patients have no insurance. Benewah County also typically has the highest unemployment rate in Idaho, and over double the national unemployment rate. Eleven percent of BMC patients are 65 or older. There has been significant economic improvement to the service area in the last 5 years, although conditions continue to exist that warrant continued access for the underserved population. Many in the community continue to be underinsured or have no insurance at all. ..." (source: BMC) --- Kjell

HHH

"Welcome to the home page for the world's most eccentric running club, the Hash House Harriers. Now with 1987 hash groups registered in the world directory, located in 1298 cities in 185 countries, it is easier than ever for you to find fun, trail, and friendship where you live. ..." (source: Hash House Harriers) Sounds like fun --- Kjell

Hamburg

From the air or on my feet, I just miss you city: Hamburg! --- Kjell

HP

Harry Potter time. After reading/listening to all books, now its time to watch the movies. Today: Harry Potter and the Sorcerer's Stone/Harry Potter and the Philosopher's Stone. Good start --- Kjell

Welcome little ...

Not sure what his name is yet. But welcome anole lizard. --- Kjell

100miles

This looks like fun!!! One day, hopefully sooner than later. --- Kjell

Alone

"There’s something soothing and peaceful about running alone." --- Kjell

Lets not complain so much!

"I had no shoes and complained, until I met a man who had no feet."
- Indian Proverb
--- Kjell

Biestmilch and other super-foods

This article on active.com is interesting, but forgets the most powerful food out there ... Biestmilch!
"... Here are the top 10 super foods for endurance athletes that should be staples in your diet. Oatmeal, Cherries, Kale ..." Enjoy --- Kjell

It is OFFSEASON

"The leaves have turned. The air is crisp. The medals from a summer's worth of triathlons are pinned to your board in the kitchen. But now the calendar is blank until the end of the year. Should you be racing in the offseason? If so, what races should you pick to enter?
Ask a few people and you will get a surprisingly diverse set of answers. To arrive at the best answer, you will need to decide what is most important to you. Consider which of these three (very different) goals is at the top of your list:
- Build the right base for next year.
- Strengthen your run.
- Stay fit, but having some fun. ..." [source: active.com / author: Paul Tyler] --- Kjell

this is great ... America

Found this song. Hilarious;) --- Kjell

How to Learn From Your Triathlon Season

"After months of training hard and racing harder, it's tempting to quickly switch into offseason mode and turn your attention to new activities.
But before you pack up the bike and put away the swim fins, you owe it to yourself to thoroughly review what happened (and what didn't) during the race season. This allows you to build on your recent experiences and create an even more rewarding, faster and successful triathlon season next time. ..." [source: active.com author: Chris Janzen] --- Kjell

IMissHH

"Missing Hamburg, is like missing a tooth - you can live without it, but you cannot stop thinking about it!" --- Kjell

"Why care about the Euro?"

"Why care about the Euro?" a well written article in the actual time magazin. Author Rana Foroohar Males it clean, we are involved and part of the whole picture. --- Kjell

Lizard

We might get one of these, a rescue!!! --- Kjell

HappY Halloween

Lots of C ... andy today. Enjoy --- Kjell

2. place

within the Tri Cities Marathon. Done and done! --- Kjell

18. Race tomorrow

This is a fantastic season so far. 18. races and 12 wins! Let's see what I can do tomorrow, with the little I did the last few weeks! --- Kjell

I am here to win

Great read: "I get asked all the time about my typical training week, and my answer is always the same: there is no typical training week. I build on what I call a skeleton, but the specifics are based on how I feel that week. That’s why I’ve gotten the “fluffy” label. Everybody else thinks you set a routine and then gut through it no matter how tired you are or how much you hurt. That’s not how I do things. I listen to my body, and that’s why I don’t get injured. ..." (source: slowtich) --- Kjell

Our service

"Fitness Assessments: We provide an initial fitness assessment for new members, checking body composition, cardio health and endurance, flexibility and strength. Also, a suitable exercise program is designed for the member and after 2-3 months patrons are reassessed for progress.
Specialized Incentive Programs & Events: These include Fitness Challenges, 100 Mile Club, Fun Runs, and more.
Personal Training: Fitness Specialists are available to assist patrons with their exercise programs.
Aerobic Classes: Spin, Step, Dance, & Yoga classes are offered daily.
Basketball / Volleyball: There are leagues for both Basketball & Volleyball. The Wellness Center also hosts an annual basketball tournament. ..." (source: BMC/WC)--- Kjell

Running long

Running an Ultra is a debate with yourself. Arguments come and go, you need to be strong to win the debate. --- Kjell

Strongman Japan

Thinking about doing the Strongman Japan in 2012. Love the race and the area. Lets see! --- Kjell

Good old days

I do miss the good old days sometimes. Traveling, Racing and experiencing the world. But settling in feels good to. Way more structure and security. I love life --- Kjell

Audio Books

I enjoy listening to audio books in the car. Driving 2h a day feels wastefull. But listening to a good book changes it all. --- Kjell

Blogging

... is work, but I enjoy sharing things that are in my mind. I enjoy feedback as well. Thank you! --- Kjell

Early bird

I was always a early bird. Now 4am is noit a big deal anymore. --- Kjell

Dogs

"What are the best dogs for running?" ... our dog Indy, for sure. --- Kjell

Good day

"Today is a good day to run! Is there ever a bad day?!" --- Kjell

Happy Birthday Mom

HDGDL, einen schoenen Geburtstag, Happy Birthday Mom. --- Kjell

6th

Today there was only 6th for me! All I had working so much for the team, but I am happy. --- Kjell

Win #12

Won the Palouse 7km run today. Fun race!!! --- Kjell

I won the Palouse Tri

It was a nice piece of work. I won the Palouse Tri in Moscow ID. Yes, win # 11 for 2011 --- Kjell

Deutsches Fest

Looks like fun. --- Kjell

Dreaded Bonk

"Often, people associate the word “bonk” with “hitting the wall” during endurance events. For endurance athletes it is a sudden and overwhelming feeling of running out of energy. You were running or riding along at what seemed like a manageable pace, then seemingly without warning your legs turned to cement. With heavy legs, a body-wide feeling of fatigue and sometimes dizziness, you are forced to stop." [source: http://www.active.com/triathlon/Articles/Everything-You-Need-to-Know-About-the-Dreaded-Bonk.htm?cmp=306&memberid=29745281&lyrisid=22866001] --- Kjell

smile

"When you went into the woods you got me.
You hated me, yet you wanted to find me.
You went home with me cause you couldn’t find me.
What was it?"



Answer: A splinter ;)
--- Kjell

TWC

Thanks to TWC, no Internet all sunday. --- Kjell

13. race in 2011

... and a win. I won the Hells Gate Duathlon with almost 3 minutes! Happy!! --- Kjell

Caffeine

"Caffeine has a place before, during and after workouts when you want to perform your best. Here, Applegate explains how athletes at all levels can take advantage of its boost. ... " [source: active.com] --- Kjell

6 Ways to Develop Fast Transitions

"Fast transitions are critical in all World Cup triathlons. Just a few seconds lost in transition might cost an athlete a podium position.
Like a World Cup racer, age-group athletes need quick transitions to be competitive at sprint and Olympic distance racing. Here are some pro techniques you can use to make your transitions faster." [source: active.com]--- Kjell

Happy Birthday

SINJE. Love you sister and have a wonderful day!!! --- Kjell

5:30am

I love and hate them at the some time. Those early morning runs! ... Let´s do it! --- Kjell

Top 10 running

10 Do´s and don´ts for better running:
"Do Land on the Midsole of Your Foot
Landing on your forefoot (instead of your heels) allows your muscles to catch the weight of your body in flight, reducing the effects of impact on the joints and bones, says Figueroa." [source: active.com By Jessica Smith ] Happy feet --- Kjell

"Inaction breeds doubt and fear. Action breeds confidence and courage." by Dale Carnegie --- Kjell

bye mom

It had a great time, safe travel!!! Hope to see you soon! PS: Indy misses you! Love U, Kjell

body

‎"Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic." - Tim Noakes --- Kjell

Challenges

I need new race ideas for 2011!!! Challenges, please!!! Any ideas? --- Kjell

R&R

Today it starts, R&R at work. I will "handle" 120+ kids for the next 3 weeks. Lets see how it goes. I am introducing Team Handball. Such a great sport! --- Kjell

Hard work

The 34 miles where a hard piece of work, but its done!! While some Biestmilch friends worked even harder, I tried to sleep last night. Was not restful at all, sadly. Of well back to work!!! --- Kjell

Let´s climb the mountain

I am doing it again. Will be a tough day!!! --- Kjell

5:30

is very early to start working. But I am done early!!! --- Kjell

Destinations

"All journeys have secret destinations of which the traveler is unaware." - Martin Buber --- Kjell