{"id":3290,"date":"2019-04-23T09:00:00","date_gmt":"2019-04-23T07:00:00","guid":{"rendered":"https:\/\/dev.motionzonen.se\/2019\/04\/23\/infor-tec-200\/"},"modified":"2019-04-23T09:00:00","modified_gmt":"2019-04-23T07:00:00","slug":"infor-tec-200","status":"publish","type":"post","link":"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/infor-tec-200\/","title":{"rendered":"Hj\u00e4lp! Snart sm\u00e4ller startskottet!"},"content":{"rendered":"
\n

S\u00f6derhamn 23 april 2019<\/p>\n

P\u00e5 fredag 26\/4 kl 10 g\u00e5r starten f\u00f6r T\u00e4by Extreme Challenge 200 miles.<\/p>\n

Varf\u00f6r tror jag att jag kan? Jag som brukar s\u00e4ga att jag \u00e4r allergisk mot onyanserat positivt t\u00e4nkande. Den typen av positivt t\u00e4nkande brukar jag se p\u00e5 som undvikande, att inte erk\u00e4nna och acceptera r\u00e4dslor och andra jobbiga tankar och k\u00e4nslor, bara h\u00e4vda att det g\u00e5r bra, att det \u00e4r l\u00e4tt, att jag kan, att jag fixar det.<\/p>\n

Jag tror att det \u00e4r s\u00e5 h\u00e4r: att jag t\u00e4nker att jag kan hantera tv\u00e5 olika perspektiv samtidigt<\/p>\n

Det \u00e4r helt klart rimligt att t\u00e4nka att det \u00e4r en orimlig utmaning, att jag \u00e4r f\u00f6r gammal, att det \u00e4r f\u00f6r jobbigt, f\u00f6r sm\u00e4rtsamt, f\u00f6r stor skaderisk osv.<\/p>\n

Samtidigt \u00e4r det m\u00f6jligt att jag faktiskt kan klara av det, att min tr\u00e4ning, mina erfarenheter och mina mentala strategier faktiskt r\u00e4cker.<\/p>\n

Det som definitivt \u00e4r m\u00f6jligt, eller t.o.m. sannolikt \u00e4r att jag genom att f\u00f6rs\u00f6ka, kommer att f\u00e5 med mig nya erfarenheter som hj\u00e4lper mig att flytta mina mentala gr\u00e4nser och att jag kommer f\u00e5 nya insikter som jag kan till\u00e4mpa i andra situationer i livet. Att jag r\u00f6r mig in i min utvecklingszon \u2013 helt klart kommer jag att r\u00f6ra mig ur min bekv\u00e4mlighetszon. Egentligen har jag redan klivit ur min bekv\u00e4mlighetszon genom att s\u00e4ga att jag t\u00e4nker f\u00f6rs\u00f6ka.<\/p>\n

Saker jag funderar \u00f6ver nu \u00e4r hur det k\u00e4nns att f\u00f6rs\u00f6ka springa p\u00e5 m\u00f6rka stigar den andra natten av loppet, d\u00e5 hj\u00e4rnan \u00e4r riktigt tr\u00f6tt. Hur k\u00e4nns det att vara s\u00e5 extremt tr\u00f6tt? Kommer jag somna n\u00e4r jag springer? Kommer jag hallucinera? Kommer jag bli s\u00e5 tr\u00f6tt att jag somnar p\u00e5 ett \u00f6gonblick om jag l\u00e4gger mig ner? Allt det h\u00e4r \u00e4r s\u00e5nt jag aldrig varit med om tidigare vad jag kan minnas. Vad jag d\u00e4remot vet \u00e4r att s\u00e5dana upplevelser \u00e4r vanliga bland deltagare under uth\u00e5llighetst\u00e4vlingar som varar i flera dygn i str\u00e4ck.<\/p>\n

Jag funderar \u00e4ven \u00f6ver om det h\u00e4r kan vara en typ av utmaning som passar f\u00f6r mig. T\u00e4nk om det \u00e4r min grej! Det g\u00e5r inte att veta utan att prova.<\/p>\n

S\u00e5 snart jag har lite tid \u00f6ver spinner hj\u00e4rnan p\u00e5 om s\u00e5dana h\u00e4r saker. Det \u00e4r nog ofr\u00e5nkomligt just nu, n\u00e4r det bara \u00e4r n\u00e5gra dagar kvar. Jag f\u00f6rs\u00f6ker vara konkret, se till att ha packat, planerat, vara redo. Men allt det ok\u00e4nda, det f\u00e5r jag bara f\u00f6rs\u00f6ka acceptera, l\u00e5ta det bubbla runt och k\u00e4nnas.<\/p>\n

Jag ska springa tillsammans med Jonas Brodd J\u00e4gestedt s\u00e5 l\u00e4nge det k\u00e4nns som vi kan h\u00e5lla n\u00e5gorlunda samma tempo. Min fru Lotta och min kompis Per-Erik kommer vara med som support och vara pacers n\u00e5gra varv och flera andra har h\u00f6rt av sig och sagt att de kan agera pacers.<\/p>\n

H\u00e4r \u00e4r min instruktion till supporten. I teorin ser det i alla fall genomf\u00f6rbart ut<\/p>\n

?<\/p>\n

Tidplan<\/p>\n

Banan \u00e4r 11,5 km och vi ska springa 28 varv. Totalt 322 km.<\/p>\n

Prelimin\u00e4r tidplan: F\u00f6rs\u00f6ka h\u00e5lla j\u00e4mnt tempo d\u00e4r varje varv tar ca 1:40 tim, vilket motsvarar i snitt drygt 8:40 min per km. Ta upp till 10 min paus f\u00f6r \u00e4ta, vila, byta om osv och vara ute p\u00e5 banan inom 1:50 tim, snabbare om det k\u00e4nns bra.<\/p>\n

G\u00f6ra som vi gjorde f\u00f6rra \u00e5ret p\u00e5 TEC 100 och g\u00e5 i alla uppf\u00f6rsbackar. Satsa p\u00e5 att springa \u00f6vrig tid och ta korta stopp vid gerillakontrollerna som finns h\u00e4r och d\u00e4r.<\/p>\n

Genom att h\u00e5lla den takten, kommer vi teoretiskt landa p\u00e5 51:20 i m\u00e5l. Vilket ger utrymme f\u00f6r att g\u00e5 n\u00e5gra varv och sova en stund. Vi r\u00e4knar med att sova lite b\u00e5da n\u00e4tterna.<\/p>\n

Vi kommer ev. ta en lite l\u00e4ngre paus vid varje varv \u00e4n vid TEC 100. Huvudfokus \u00e4r att f\u00e5 i mig v\u00e4tska och energi och se till att jag h\u00e5ller v\u00e4rmen. Frysa \u00e4r inte bra f\u00f6r mig. Vid n\u00e5gra stopp, kanske var 8e varv beh\u00f6ver jag byta strumpor och kanske \u00e4ven f\u00e5 p\u00e5 mig torra eller varmare kl\u00e4der.<\/p>\n

M\u00e5l<\/p>\n

Utifr\u00e5n ovanst\u00e5ende resonemang om tider t\u00e4nker jag att f\u00f6ljande borde vara rimligt. Om verkligheten vet jag inget just nu. Allt \u00f6ver 24 timmar \u00e4r obruten mark.<\/p>\n

Min m\u00e5lhierarki:<\/p>\n

Ta mig i m\u00e5l strax under 52:30 timmar.
\nKomma i m\u00e5l under 54 timmar, d.v.s. p\u00e5 godk\u00e4nd tid.
\nForts\u00e4tta tills det g\u00e5tt 54 timmar, f\u00f6rs\u00f6ka hinna s\u00e5 l\u00e5ngt jag kan och sl\u00e5 mitt eget distansrekord s\u00e5 mycket det bara g\u00e5r.<\/p>\n

F\u00f6r att klara m\u00e5l 1, t\u00e4nker jag allts\u00e5 att jag ska f\u00f6rs\u00f6ka h\u00e5lla mig mellan 1:40- 1:50\/varv, dvs jag ska starta n\u00e4sta varv inom den tiden om m\u00f6jligt.Dessutom planerar jag att sova 30 min \/natt n\u00e5gonsatns runt 02-tiden vid varvning.<\/p>\n

Prio 1: V\u00e4tska, fylla flaskor eller v\u00e4tskebl\u00e5sa n\u00e4r jag kommer in till varvning.<\/p>\n

Prio 2: Ge mig n\u00e5got att \u00e4ta, det jag fr\u00e5gar efter eller erbjud n\u00e5got. G\u00e4rna n\u00e5gon fast f\u00f6da, riktig mat om m\u00f6jligt<\/p>\n

Prio 3: V\u00e4rme, hj\u00e4lp mig att inte bli nedkyld, det \u00e4r nedkylning som tar mest p\u00e5 min vilja energi och mitt hum\u00f6r.<\/p>\n

Prio 4: Skicka med n\u00e5got att \u00e4ta varje varv typ liquid\/gel och en chokladbit<\/p>\n

Prio 5: Se till att jag f\u00e5r i mig Resorb och salttabletterd\u00e5 och d\u00e5, g\u00e4rna lite Resorb varje varv. BCAA tablett vartannat varv.<\/p>\n

Prio 6: Peppa mig att inte ge upp, hj\u00e4lp mig h\u00e5lla hum\u00f6ret uppe. Om mitt allm\u00e4ntillst\u00e5nd \u00e4r f\u00f6r d\u00e5ligt, s\u00e4ga till mig att vila, \u00e4ta och dricka mer. Jag ska inte bryta bara f\u00f6r att jag s\u00e4ger att jag vil bryta eller f\u00f6r att ni tycker jag ser risig ut. Se till att jag springer en bit till eller g\u00e5r ut p\u00e5 banan. Om n\u00e5gon riktigt erfaren person, typ Johnny H\u00e4llneby, s\u00e4ger att jag borde bryta \u00e4r det OK.<\/p>\n

Prio 7: Fr\u00e5ga mig om skav, om jag beh\u00f6ver byta strumpor\/skor. Sm\u00f6rja n\u00e5gonstans.<\/p>\n

Prio 8: Laddade pannlampor p\u00e5 natten, kolla \u00e4ven om jag beh\u00f6ver laddare till klocka och mobil<\/p>\n

Pacing<\/p>\n

Det brukar fungera bra f\u00f6r mig om jag f\u00e5r ligga bakom, sen f\u00e5r vi kommunicera om tempot. Ni kanske beh\u00f6ver s\u00e4ga till mig att fylla p\u00e5 energi efter v\u00e4gen, b\u00e5de \u00e4ta och dricka, ifall jag inte fattar det sj\u00e4lv. Jag vill g\u00e5 uppf\u00f6r alla backar, springa nerf\u00f6r och p\u00e5 platten.<\/p>\n

Energi<\/p>\n

Yogurt och b\u00e4r, banan och liquid\/gel varje varv s\u00e5 l\u00e4nge jag vill och kan.<\/p>\n

Avocados<\/p>\n

Kokta \u00e4gg, kaviar\/mjukostblandning<\/p>\n

Risifrutti<\/p>\n

Energibollar -Rawbollar<\/p>\n

Blandade n\u00f6tter med b\u00e5de salt och s\u00f6tt<\/p>\n

Smoothies<\/p>\n

Alla m\u00f6jliga frukter och b\u00e4r, \u00e4ven gr\u00f6nsaker \u2013 melon, mango, p\u00e4ron, gurka, sm\u00e5tomater<\/p>\n

Br\u00f6d med sm\u00f6r och ost<\/p>\n

Jordn\u00f6tssm\u00f6r och chiafr\u00f6kakor, ev med Nutella<\/p>\n

Skivad banan med jordn\u00f6tssm\u00f6r blandat.<\/p>\n

Olika chokladbitar: Taragona, Sportlunch, Bounty, Snickers<\/p>\n

Allt som finns att \u00e4ta i t\u00e4ltet som \u00e4r vegetariskt<\/p>\n

Dryck<\/p>\n

Vatten<\/p>\n

Resorb Sport<\/p>\n

Det som serveras i t\u00e4ltet (Tailwind)<\/p>\n

Tillskott<\/p>\n

BCAA tabletter<\/p>\n

Magnesium<\/p>\n

Salttabletter<\/p>\n

Omv\u00e5rdnad<\/p>\n

Helosan till f\u00f6tterna<\/p>\n

Vaselin eller annan antichafing f\u00f6r skav under armar, skinkor mm.<\/p>\n

Diverse tape och skavs\u00e5rspl\u00e5ster<\/p>\n

Kl\u00e4der<\/p>\n

Ett g\u00e4ng skor och strumpor<\/p>\n

N\u00e5gra kl\u00e4dombyten<\/p>\n

Varma kl\u00e4der<\/p>\n

Regnkl\u00e4der<\/p>\n

Hanskar, m\u00f6ssor, buffar<\/p>\n

Annan utrustning<\/p>\n

Tv\u00e5 v\u00e4tskeryggor med bl\u00e5sor<\/p>\n

Tv\u00e5 fina pannlampor, tv\u00e5 sm\u00e5 billiga reservlampor<\/p>\n

Sportkamera<\/p>\n

N\u00e5gra batteripack, div laddkablar till klocka mobil, pannlampor, kamera<\/p>\n

Puh, tur att jag inte ska bestiga Mount Everest. N\u00e4sta g\u00e5ng ska jag f\u00f6rs\u00f6ka satsa mer p\u00e5 Kilian Jornet style och ha mindre utrustning. Men till det kr\u00e4vs mer sj\u00e4lvf\u00f6rtroende<\/p>\n

?<\/p>\n<\/div>\n

<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

S\u00f6derhamn 23 april 2019 P\u00e5 fredag 26\/4 kl 10 g\u00e5r starten f\u00f6r T\u00e4by Extreme Challenge 200 miles. Varf\u00f6r tror jag att jag kan? Jag som brukar s\u00e4ga att jag \u00e4r allergisk mot onyanserat positivt t\u00e4nkande. Den typen av positivt t\u00e4nkande brukar jag se p\u00e5 som undvikande, att inte erk\u00e4nna och acceptera r\u00e4dslor och andra jobbiga […]<\/p>\n","protected":false},"author":2,"featured_media":2720,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_FSMCFIC_featured_image_caption":"","_FSMCFIC_featured_image_nocaption":"","_FSMCFIC_featured_image_hide":"","footnotes":""},"categories":[12],"tags":[],"class_list":["post-3290","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-om-livet-och-lopning"],"acf":[],"yoast_head":"\nHj\u00e4lp! Snart sm\u00e4ller startskottet! - Motionzonen<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/infor-tec-200\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hj\u00e4lp! Snart sm\u00e4ller startskottet! - Motionzonen\" \/>\n<meta property=\"og:description\" content=\"S\u00f6derhamn 23 april 2019 P\u00e5 fredag 26\/4 kl 10 g\u00e5r starten f\u00f6r T\u00e4by Extreme Challenge 200 miles. Varf\u00f6r tror jag att jag kan? Jag som brukar s\u00e4ga att jag \u00e4r allergisk mot onyanserat positivt t\u00e4nkande. Den typen av positivt t\u00e4nkande brukar jag se p\u00e5 som undvikande, att inte erk\u00e4nna och acceptera r\u00e4dslor och andra jobbiga […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/infor-tec-200\/\" \/>\n<meta property=\"og:site_name\" content=\"Motionzonen\" \/>\n<meta property=\"article:published_time\" content=\"2019-04-23T07:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/motionzonen.se\/wp-content\/uploads\/bilder-fran-gamla-sidan\/i286260064358701366.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"932\" \/>\n\t<meta property=\"og:image:height\" content=\"930\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mikael Malmberg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mikael Malmberg\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/motionzonen.se\\\/om-livet-och-lopning\\\/infor-tec-200\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/motionzonen.se\\\/om-livet-och-lopning\\\/infor-tec-200\\\/\"},\"author\":{\"name\":\"Mikael Malmberg\",\"@id\":\"https:\\\/\\\/motionzonen.se\\\/#\\\/schema\\\/person\\\/0ed28473eee25002cdaa981db418bea9\"},\"headline\":\"Hj\u00e4lp! 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