My dear HH

--- Kjell

Long run in the week

That was fantastic this am. 4-5:40 am my long run in Moscow. I owned the town. A few hill repeats and the rest just cruising. Loved it!!! --- Kjell

Cyclemetrix

Thanks for the help Jim!
"In September of 2004, owner Jim Kozak started CycleMetrix to fill an obvious need for professional level bicycle fitting in the Coeur d’Alene and Spokane area. What started only as a bike fitting business quickly evolved into a small bike shop. Customer satisfaction led to more and more customer referrals and now CycleMetrix is a, “not so small”, full service bike shop which caters to cyclists and triathletes ranging from recreational and beginner age- groupers to sponsored professionals. ..."
Excited to be back on my bikes --- Kjell

Few hours

Few hours on the bike. Uff and done! --- Kjell

Ironman CDA new bike course;) Great!!! ---Kjell

Deborah

Happy Birthday Deborah! --- Kjell

the river

"Famed explorer Dr. Emmet Cole (Bruce Greenwood) went looking for magic deep in the uncharted Amazon and never returned. The shocking truth about his disappearance is out there, somewhere, just waiting to be discovered. To the millions of kids who grew up watching his nature show, Dr. Cole was a hero. To his own son, Lincoln (Joe Anderson), he was more of an enigma. Now, six months after he vanished, Lincoln is finally ready to bury the past when Dr. Cole's emergency beacon suddenly goes off. At the urging of his mother, Tess (Leslie Hope), Lincoln reluctantly joins her on a search for his father. To fund the rescue, they agree to let Dr. Cole's cagey ex-producer, Clark (Paul Blackthorne), film the mission documentary-style. The mixed crew of old friends and new acquaintances includes the sexy and resourceful Lena (Eloise Mumford), loyal mechanic Emilio (Daniel Zacapa) and lethal bodyguard Captain Kurt Brynildson (Thomas Kretschmann)." Enjoying the new show! --- Kjell

10x400

That was a great main swim set yesterday. My swim key session for the week 10x 400 yards quick. --- Kjell

Happy Valentines day

The day filled with Love. --- Kjell

Lance

Lance Armstrong had a strong performance in Panama. Welcome to Ironman Lance! --- Kjell

So cold

My plan was to ride my bike from Moscow to Lewiston, race within the Sweetheart 4 miler and go for coffee with my wife. Well the weather changed plans for me. It was around freezing, the drizzle turned into rain/snow and the wind picked up. Within a very short time, I was socked and very cold. My hands and feet where so cold, I had no feeling in them, so riding down to Lewiston became a risk. I decided to turn around. Well the ride home was hell. I had to jog here and there to gain some feeling back in my legs. After a good 3 hours, I was back home and the shower was the best thing in the world.
--- Kjell

I wanna go!!!

I would love to go to the Alster Ice Celebration. It does not happen to often, that you can walk on the Alster. Oh well.
Source: Radio HH Enjoy --- Kjell

It is kicking in

I start noticing the hours of training. It is not easy, but I am very grateful for all the support! --- Kjell

Idaho License plate?

Not sure what to put on my plate?!



??? --- Kjell

50x100

Another one in the books. I did another 50X100 today and it took me 1h 20min and 38sec. Felt great! --- Kjell

11,092

11,092 visitors. Thank you --- Kjell

SUPERBOWL XLVI

It´s time again to watch Football and eat to much! I guess tradition is the excuse? --- Kjell

The tree and me

I took this picture on my bike ride last saturday, on top of Moscow. --- Kjell

Above Moscow

Had a great ride, where I stoped above Moscow for this picture. --- Kjell

Communication

It is tricky sometimes!
"The single biggest problem in communication is the illusion that it has taken place." - George Bernard Shaw
--- Kjell

Weather for sunday

The days are getting so much better. I for sure will enjoy some great hours of training in the sun! --- Kjell

Racing brainstorm

March 24 - Spring Spring Duathlon in Lewiston
April 15 - Strongman All Japan Triathron Miyakojima
April 20 - Twilight 5km in Lewiston
May 6 - Bloomsday
May 12 - Palouse Duathlon
May 19. Windemere Marathon
May 26 - BMC Triathlon
May 27 - CDA Marathon
June 10 - St.Joe River Marathon or Radiant Lake Tri
June 25 - IRONMAN CDA
August 25 - Hells Gate Duathlon
September 03 - LC Valley Marathon
... --- Kjell

4:30 am, "the dark noise"

Our morning run: "I went for a run with Indy this am. It was early and it felt like we owned the town. I really enjoy those runs. It is just hard to get out of bed. Today was different. As soon we left Moscow and hit the unlit section of the path, Indy started freaking out. I forced her to keep running for a bit, but she was getting upset and acted she never acted before.
Than I heard in the dark in front of us, the icy crust of the snow breaking. So there was something, Indy was clearly afraid of. I decided, she knows/senses more and better than me, so I better not take any chances and we turned around.
We ended up doing a big loop through town on streets with streetlights.
After the shower and a cookie we are back to normal." --- Kjell

Palouse Duathlon

This one will be fun. Lets hope I am not overloading my schedule!
--- Kjell

Airport LOOP

My new loop. Moscow/Pullman Airport loop
--- Kjell

Freeze your Fanny

2nd place at Freeze your fanny in Lewiston, ID! Was hard and fun. --- Kjell

I love my hot coco and milk shake

After long races or long workout I love my milk shake or a hot coco. Not to far of "How to refuel!" --- Kjell

Plan 2012

I am trying to plan my 2012, but just not sure where to set my priorities in racing (running, Tri, quantity, quality ...)? I need to get things figured out! --- Kjell

Run and be hoppy

This is such a fun running club! --- Kjell

CDA lake impressions

Boats on the lake --- Kjell

Team Handball Euro Champs

Germany is ranked 2nd in group 1 within the EHF European Championships. Go team!!! --- Kjell

Eagles on CDA lake

Driving back from CDA to Moscow on 95, I took a picture of this eagle. --- Kjell

More storming

This is not over yet! --- Kjell

Hamburg

Great article in the NY Times. "NO one tells you how pretty Hamburg is. That’s because so few people mention Hamburg in the first place. American tourists and businesspeople gravitate toward other German cities: Berlin, Munich, Frankfurt. And so Hamburg, bigger than all but Berlin, remains a bit of a mystery, poised to become a thrilling discovery. Did you know about the lake? It’s smack dab in the city center and skirted by regal buildings, a postcard-ready tableau if there ever was one. And the canals? They lattice the part of the city nearest the Elbe River, allowing Hamburg to joust with Stockholm, Amsterdam and Bruges for informal rights to call itself the Venice of northern Europe. Hamburg in winter is cold and often gray. No getting around that. But the indoors migration of many Hamburg residents gives the city a quiet and peace that I relished on a recent visit. Sure, the blustery weather persuaded me to skip the lake ferries and Elbe cruises recommended in summertime. But it wasn’t an obstacle to appreciating Hamburg’s formidable charms. ..." author: FRANK BRUNI - source: NYTIMES Published: January 19, 2012
My Hamburg!!! --- Kjell

Rain

Oh no, the rain on top of a fresh food of snow will make the drive fun this am. --- Kjell

WINTER STORM WARNING

We have tons of snow. Drive to work will be interesting.
It is very pretty! --- Kjell

DUE DATE

We watched DUE DATE last night. Fun comedy! --- Kjell

white

Good morning week, it is white. Oh well! --- Kjell

Legs

My legs wanted to stay in bed!! But there was to much to do, and of course back to work tomorrow. Let´s get it done and than "Moneyball"! --- Kjell

50

Running another 50km today. Will be tired!!! --- Kjell

61716

That will be the ball park of steps I am gonna do tomorrow. It will hurt --- Kjell

Getting ready for 2012

... and being well prepared! "Training for a specific goal with the expectations of improving, getting stronger, getting faster, avoiding injury or burnout, and learning along the way calls for training in such a way where art and science merge. ..." (source: active.com) --- Kjell

Another 5000Y

Another 5000Yards is in the books. --- Kjell

Your choice

"When the snow is falling sideways, stay inside or face it!" Quote for the morning run. --- Kjell

HH

Hamburg meine Perle, miss you! --- Kjell

Steak

A nice piece of steak, potatoes, corn and tomatoes thats for dinner - yum! --- KJell

Moscow

All back to Moscow, ID - Home. So got to be home!!! --- Kjell

SUZUKI

I just picked up my new/first car. It is a SUZUKI Forenza. So happy and it was a great deal. Thanks Honey, Dylan and Les. --- Kjell

Great collection

Those are fun cars! --- Kjell

Week

"Just remember, once you’re over the hill you begin to pick up speed." , oh good so the week is almost over than. It is wednesday!!! --- Kjell

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