Category Archives: English

Mariestad marathon: 3;17;23 new PB!

For the second consequtive year year I ran the Mariestad Marathon. A small race at the shore of lake Vänern. The race has got only around 100 participents and last year I won the class Men over 40 with the time 3,19,24. This year my goal was to run sub 3,20 once more to be able to (if I decide to) run the Boston Marathon.

The start of the race was as early as 10.00 and I’m not at all fond of running at that time of the day and I also had a little headache. Last year we run 3 lap but this year they had shorten the lap to a quarter of a marathon so we had to run the course 4 times. The track is really beautiful with the start in the woods outside the tiny city of Mariestad and it follows the shore to the center of the city to a turning point and then back the same way.

For runners who didn’t want to run the full marathon there was a quarter marathon race that started at the same time as the full marathon. So some runners were staring with a rush. I decided to take it a little easy for the first hundreds of meters to try to find a nice pace.

My strategy for the race was to run the first 10 ks in 45 min, the second in 46 the third in 47 and the fourth in 48 making a total of around 3,17-3,18. Even though I thought I had started pretty slow I ran the first k in 4,12 which was a way quicker pace than I had planned to. After around five minutes of running a small group had formed and the tempo didn’t feel high at all, actually since I didn’t feel in top shape I would have thought that I was running in a 5 min/km pace if it wasn’t for the company in the group. One of the other runners got a presentation as one of the fastest female marathon runners in Sweden this year with a personal best of 3,06 so I knew that the pace was pretty high.

All kilometers wasn’t marked on the road but the next two went in a 4, 26 pace and even though I knew this was to quick I decided to run in the group for a little longer. The next 2 ks to the turning point went in almost exactly the same tempo. For the first five ks we ran with the wind against us and with the wind in the back the pace went up a notch and the next two ks went in a 4,17 pace and I decided to drop of slightly from the group. Instead i hooked up with two runners one of them said something like “oh we got a walker on our left” shortly after i had joined them. I didn’t get it and looked out over the lake to see what he meant, but then he asked me directly “have you competed in walking?”. I told him that I hadn’t but started to think about how I should take this comment. Is it an insult for a runner to be called a “walker” or is it a complimant because you got a low effortless stride? I asked them what times they were aiming for and both of them were trying to run sub 3,10 and they also told me  that we were running in a steady 4,24 pace. So it was still to quick for me but I decided to follow them for as long as I could, it didn’t feel that fast.

I passed the 10 k mark after 43,40, only two minutes over my best 10 k ever. At the lapping area I picked up a bottle of water and two packets of gel. My companions took mugs of water and first I gained some meters but soon as I started to drink from the bottle I lost some meters and a gap started to grow. In the wind against me and knowing that they were holding a pace that was much quicker than my schedule I didn’t try to close the gap. Without the company my pace dropped and my next two ks went in a 4,33 pace. Around one k after I had lapped I met Anna, my girlfriend who was running the quarter marathon, with a big smile on her face.

Just before the next water stop I started to feel a blister on my left heel and as long I was running alone that was something that had a negative effect on my mind and  together with the wind slowed me down so my 15th k my pace was down to 4,50. Somewhere around here I was caught by two runners who were running faster than me and I tried to follow them. Together with the wind in my back I gained speed and the rest of the first half I was running in around 4,30 pace. And I made the half marathon in 1 h 36 min. The two runners I followed actually made a stop at the water stops where I just took some water and drank and ran at the same time. I also ate some gel that i picked up at each lap. This made me get some seconds advantage and when we lapped for the second time I might have gained as much as ten seconds. So the first k in the wind against me I was running alone again I was thinking if it would have been better to stop and wait for them to catch up so I could get cover behind their backs but naturally I kept running and the 22nd k was a slow k again with a 4,40 pace. After they caught me again I tried to follow them for as long as possible and I was hoping I could follow them all the way to the next turning point. Half way to the turning point the younger one of the two runners started to get away, since I knew that the pace so far had been a little to quick for my capacity I didn’t try to follow him and tried to hang on to the other guy for as long as possible. I was in his back up till 27 k and at that point our pace had slowed down to the slowest k so far only 5 min/km. And with the wind in my back and only 4 ks to the lapping area my body started to play tricks with my mind. Even though my legs were tired  they felt like they wnated to run faster as if my legs had decided that this was the finnishing legs. I told the guy I was running with about how I had trouble to stop my legs to run to fast and struggled for a while but lost against my legs and gained some speed. After a while had build up a gap to the guy I had followed so far.

The following ks I was down to a 4,40-4,45 pace again. But I knew that it would be impossible to keep up the pace for the whole race. With only one k to the last lap I started to think that I should stop then I lapped because I was getting to tired, I could still hold the pace but I felt how my body was drained of power. And as I lapped I tried to not think at all so I wouldn’t get the thoughts of quitting again, because I knew that if I only could get past the finishing area without stepping off I would make the whole marathon.

I could hear the guy behind me getting closer and I was sure that as soon as he caught me again I had to keep up with him for as long as possible to get a finishing time sub 3,20. With 10 ks left I still had a pretty good margin, if I only could run at 54 minutes I would beat my personal best and usually that would be a piece of cake. But after running 32 ks at a way to fast pace I was pretty sure that I soon would run each k in over 6 minutes. Then the guy behind me caught me I couldn’t follow him for a second and he disappered in front of me. Fortunally I could see that one of the runners who were going for sub 3,10 was running even slower and that I was getting closer to him. This gave me a little extra power. I thought that I could get really close to him at the second to last water stop so I could get a little help with the pace for a while. But he stopped for so long that I passed him and then I did  we cheered for each other and instead of me getting behind his back for some minutes he got behind me. He kept up with me to the turning point where i turned around and shouted to him “now we just have five ks left, five ks with the wind in our backs come on we can make it!” He answered with “I’m completly exhausted and will be glad if i can finish the race”.

With 5 195 meters left I had 28 minutes to beat my personal best so I still had to keep running in a 5,26 pace for a new PB. I was to tired to calculate this all I knew was that I was loosing time quickly and had to keep pushing for yet some time. The next three ks I actually gained some speed and at the 40 k mark I had been running for 3 hours 6 minutes and 40 seconds and began to think that maybe it will be possible for me to reach my goal. But I wasn’t sure that i would be able to run for the whole distance, maybe I would have to walk for a while. So I just tried to push harder and harder and with only 195  meters left I looked at my watch and saw that I had a lot of time left and when my eye caught the finnishing line I even tried to sprint, but without power in my legs I didn’t gain much speed but i didn’t care. I just enjoyed the speakers sweet voice who declared: “Staffan Fredén Stockholm 3 hours 17 minutes and 23 seconds”.

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Midnight race in Stockholm

One night every summer my part of Stockholm (Södermalm), becomes a circus with samba dancers, cover bands and ten thousands of runners when Midnattsloppet hits the streets. I’ve always despised that race since it’s to many runners in masquerade outfits and more of a street party than a race. But last year a couple of friends taht I run with who was gonna run so I joined them. And this year we were gonna make this into a tradtion.

Last summer I forgot to register in time so I had to buy an entry ticket on a auction website, I bught the ticket of the wife of swedens former minister of justice and had to run in a tight lady T-shirt. This year I also forgot to register but got in contact with a guy who couldn’t run so I ran as Anders Jacobsson. Unfortunally two of my friends called in sick and had to cancel the race in last minute.

But the remaing three, me, Jonas and Staffan, met at my place half an hour before the start for a shot of espresso and pep talk. Me and Staffan started in the first group (but in the back of that group) and Jonas in group two. After the coffee we warmed up with a jog to the start, around 1 k, in a light rain. When we entered the starting area with around 15 minutes to go before the start the warm up was in full swing with loud bad music and aeorobic instructors leading the warm up.

We were standing really far back in our start group but since we raced with chip times I didn’t care that much because people in our startgroup should run in a pace around what I was aiming for. So I took it a little easy till I reached the starting line but wasn’t prepared with all teh people cutting in front of me right after the line. Making me lose a lot of time in the beginning. After aroud 200 meters then I finally could run properly, but not quicker than a 4.50 min/km pace, I was really annoyed and thought I wouldn’t be able to run faster than an easy work out, and I felt really light and quick. After around 500 meters I saw a couple of guys running on the wrong side of the plastic tape that parted the race course from the traffic. i took after them and started to gain places and around the 1 k mark I passed Staffan who started just in front of me but got away much better.

I had to cross the tape a couple of times back and forth because to get out of the way of an ambulance and other things. Thru the whole race I zig zaged up  on the pavement down from the pavement, from the left side of the street to the right, cutting corners taking a longer turn everything just to try to pass other runners.

The 2,5 k mark I passed at 10.47 making an avarage pace of 4.18 for the start of the race even though the start is pretty easy. And with that pace it would be difficult to reach my goal to go under 43 minutes.

But for the next ks I was able to pick up a lot of speed and from 2,5 to 5 k I ran in a pace of 3,56 min/km and gained a lot of places, from 765 to 616. The sixth k is terrible with a 700 meter hill and 50 meters in height difference. I tried to take it a little easy up the hills and just wanted to keep up with the same pace as most of the runners around me. And actually then I started to hear the choir at the foot of the Sofia church I was even surprised that the hill wasn’t longer. I tried to pick up the pace again but had actually problems with not seeing to good in the dark and I think that slowed me down unconciously. Just short of the 7 k mark the course pass one of the most scenic views over Stockholm and I couldn’t help thinking a little about the days that I spent on that place earlier in the week with my job. At the same place where was a water station and the people who worked in that shouted “It’s is only 3 ks left”, but the mark wasn’t until one minute later and that made me mad and the boost from having a good time at what I thought was 7 ks was all ruined and instead i started to get bad thoughts, thinking that it would be impossible to beat the 43 min.

I wanted to gain more speed between 7 and 8 ks and I felt that i had much more power in my legs but still I had problems with getting the pace I wanted and here I could only focus on the runners who passed me without noticing the ones I passed. After 8 ks there is a short but steep climb that I thought was terrible last year but yesterday I had no problems at all and after that it was downhill but the wet cobblestones made me take it a little slower in the corners to avoid slipping.  With 1500 meter left I started my long rush for the finish but for a couple of hundred meters the street is a little to narrow and badly lighten so it was impossible to get a clean path with a steady quick pace instead I had to make short outbursts and zig zag again to past other runners. With 700 meters the course turns in one the final street and I picked up even more speed as I got more space to run in my own pace. With just a couple of hundred of meters left someone shouted behind me that he wanted to pass me on the left. If I had taken a step to the right I would have to slow down because I had a runner slightly in front of me on my right. So instead I sprinted past him before I took right and kept sprinting for as long as I could endure. Of course this made legs full of lactic acid a little to early so with 50 meters I almost stopped because my mind told me “that will do, you are virtually at the finishing line and there is no need to  run more”.

I looked at my watch as I passed the line and saw that I finished at 42.10 making an avarage pace of 4,12 min/km. And with the bad start, zig zaging  and long hills I’m very pleased with that time. It was actually my second fastest 10 k race ever and only 20 seconds behind my personal best.

20 ks in almost sub 90 min

Friday early night I went out for a 20 k run. Just before the work out I read that I wouldn’t be allowed to use my marathon time from last year to qualify for next years Boston Marathon since qualifying times must be made after september 2008 and my time was from august 2008. So I need to make the marathon sub 3.20 once again if I want to run the classic in Boston.

And since I’ve not trained as good this summer as I did last year I’m not very optimistic about doing  that. This was what occupied my mind most of the work out. I felt pretty easy adn quick and decided to go for a quick run. And soon I was running in 4.30 min/km pace and it felt almost effortless so I decided to try to keep up the pace for as long as I could. First I aimed for a time around 1 hour 35 minutes for the 20 k run which should have been a pretty good time.

After around 15 minutes with music I started to listen to a podcast of the traditional swedish summer show “Sommar” hosted by the famous swedish chef Mathias Dahlgren. He talked about creativity and the importance of good products when you cook. And that you should think more about what you buy and that instead of chasing cheap food you should buy stuff of high quality and take care of everything instead of throwing things away. I totally agree with Mathias and wanted to visit one of his restaurants. It was two years ago since I last ate at Matbaren and I can only say that even though it’s expensive it’s worth every single krona. But his talk about paying for quality made me also think about another restaurant visit on one of the other Michelin awarded restaurants in Stockholm. I ate a fantastic dinner that cost around 2000 kronor (200 euros) per person and I can easily say that it was worth it because it was an experience of perfection. except for one thing, me and my friend was billed 15 euros for ordinary mineral water. I’m willing to pay for qualty both in service and ingredients but water for a dinner could never be worth that much.

Midway thru the podcast I arrived at the lake Trekanten there the few bums and junkies from the early winter in the summer warmth was grown into three times more bums. One of them took a big gulp of his warm beer and burped in my face as I met him. The smell of stale beer mixed with bad breath made me stop thinking about the beers I put in my fridge before i went out. 20 minutes later I met an alcoholic couple on disability scooters and I couldn’t help but think how much all the damages from alcohol drinking cost the society.

With only six ks left I felt really good and could keep up the good pace even though the last five ks are the hardest with a lot of steep hills mainly upwards. And I could even sprint with a smile on my face the very last k and almost broke the sub 90 mark. During the last 20 minutes I started to feel confident in my running and thought that I might be able to run sub 3.20 on the marathon in a month.

Sing along running

The last months I haven’t ran as much as I had planned. And this week isn’t any better. Tuesday was the third consecutive day with a short run; aprox 8,5 ks. Since I biked from my work I was pretty warmed up and tried to run in a quick pace. I started my imapmyrun on my iPhone and took off. Everytime I start the app it has problem with finding satellites so in the beginning it tells me that I ran with a 12 min/km pace. I didn’t have much time to run since I hade a date at my pub with my friend stefan one hour after I took off so I really had to keep up a good pace throughout the whole work out which wasn’t that easy. After 2 ks my iPhone showed that I was running in a 4,30 pAce and I could hardly keep this pace. This made it obvious that I miss the hill and interval training. Even if this was the third work out in three days it shouldn’t be at all dificult to keep a quick pace. But at least I passed a couple of runners.
During the run I had a couple of sing along moments that helped me keep up a good spirit. First My Love Is a Flower About to Bloom with Jonathan Richmann. Finally, yeara after I lost my record with that song istore uploaded it so I could buy it. It is One of my fav songs with Jonathan and the song that made me discover him. The second song was Johnnie with the Swedish singer Kal P Dal that includes the line: “I know The Fox, The Thunder and Buffalo Bill. I also had Not Fair with Lily Allen on my playlist and listening to that song on my iPhone made it clear how dirty the lyrics are, not that that is a bad thing. But sing along to it loud with my earplugs in makes not only me but the people I pass smile.

Soundtrack of the run

Art Rules      Chicks on Speed
So Human      Lady Sovereign
No más Myolastan       La Casa Azul
Nonstop Nonstop Nonstop      Jeans Team
My Love Is a Flower (Just Beginning to Bloom)    Jonathan Richman & The Modern Lovers
Not Fair        Lily Allen
Jonnie       Kal P. Dal
Letters From a Voyage to Sweden       Cats On Fire
Heaven Knows I’m Miserable Now       The Smiths
I’m Not Scared    Ladytron
Pop the glock        Uffie
Paper Planes       M.I.A.

Running in Frascati with a hangover

A run in a park in Frascati with a hangover

Today I took a run in the beautiful city Frascati, 30 minutes with train from Rome. I had found a nice but small park then I took a walk in the city earlier in the day and saw a bunch of runners doing lap after lap but then I arrived to the park after an easy jog from the hotel, the scene had changed. Now at five thirty the park was filled with people dressed up for the saturday mostly teenagers in large gangs. I could only see three other runners in the park. I had messuered a course zig zaging in the park at mapmyrun.com and found a lap that was exactly one k. I wanted to run between 4.00 and 4.30 but wasn’t sure that I could do that because I haven’t been able to train as mauch as I wanted due to a lot of work.

Some streets that I had marked at mapmyrun.com didn’t exist so I had to change the course and the first lap was sub 4 minutes even though i didn’t have a quick pace. It was clearly short of 1 k so for the next lap I chnged the course a little and with only a little quicker pace I was still at the 4 minute mark as I lapped so for the third time i changed the course and ran the third lap at 4.20.

200 m of the lap was in the direct sun and I started to feel the warmth that made the hangover from the day before. The headache made me recall the night before and the very nice dinner I ate on a piazza with a view over Rome that started with the huge plate of antipasti; porchetta, coppa, salami, pecorino and a lovely mozarella. This would have been enough for a whole meal but then in Rome… So after tha antipasti I had a plate of pasta with zucchini, eggplant, sundried tomatoes and for entre I ate trippa romana (tripe in tomato sauce) and for dessert a cake with ricotta cheese and preserved strawberries: But it wasn’t all that I had eaten that made me suffer as I ran. It was all the wine.  Around the dessert a couple on my left said I had to take a glass of their wine because that would be a perfect match with the cake. The wine was a sprakling sweet red wine and they were right. After I finished the cake they offered an other glass and said I had to try it with the local specialty round bisquits called ciambelle that you should dunk in the wine. Of course they were right  it was really good. But on its own the sparkling red wine was actually quite awful. After the couple left I finished the dinner with a glass of grappa because I was so full. Actually it wasn’t finished completly the young couple on my other side offered me a glass of wine so I could cheer with them and we started to talk and drink more wine for half an hour even though they didn’t speak a word english and my italian is not much to write about.

The hangover didn’t do good for my running but catching up other runners did especially as they looked as serious runners in their linnens making the fourth and fith lap go around sub 4.20.  But at the end of the sixth lap I couldn’t keep up the pace anymore so I stopped at 4.30, drank some water from a fountain and sat down for five minutes before I started to jog again. Since the run with ”high speed” didn’t go on for longer than 6 ks I didn’t want to return directly to the hotel so I took off upphills to the backside of the park and ran into the make out place for the cities teenagers. I also took a short tour in the residential parts of Frascati trying to find the Amadeo Amadei arena named after the AS Roma legend that was born in Frascati. I only found the september 8th stadium but that is no big matter. Yesterday I met an other Roma Legend the great (but tiny) Bruno Conti.

I jogged home to the hotel and in total I think I ran around 11-12 ks.

20 ks, Västgötabengtsson, sleeping junkies and running past peeing girls.

I started this week with a 20 k run and I took off in a comfortable pace and the only aspect of my running that I was concerned with was that I wanted to keep my steps short. This is thanks to tips from Rick.  I know the secretbehind becoming a good long distance runner is more than just run with a short and quick stride but I still haven’t had time to go thru all the films and litterature on the subject. But I will, I promise and thanks a lot Rick!

I had downloaded a podcats from swedish radio about the dialects from the province that I come from, Westrogothia. The show was made 1979 (I think) by a local dialect expert called Västgöta-Bengtsson and it consisted of recordings that he made as early as 1947 with people born in the mid 19th century. He started the show with talking about how much the technical revolution has changed the world. And to listen to a man pre the internet, cellphone era talk about how difficult it was for older people to understand the concept of recording voices in a portable machine and later listen to the same voice, really set things in perspective.

Even though they spoke in my  dialect I had a hard time to understand everything they said but I understood that they talked about an old blacksmith that used to put shoes on oxes, since no one could afford a horse in the village that they grew up in. The difference between shoeing an ox and a horse was that you needed 8 shoes for an ox instead of 4 for a horse.

While I was listening to the show I was passed by a runner who ran slightly faster than me. I watched his stride and compared it to mine and I was really glad to see that he used a much more powerful and energy draining stride and I was still able to almost keep up with him. A couple of minutes I started to gain on him without any effort and after two ks I passed him, still running with a much more energy saving stride.

After the show about dialects I listened to an other historical show from swedish radio; one of the subjects was about the mediveal Ingvar Kamprad or Bill Gates, the richest man in swedish history, Bo Jonsson Grip. The thing that made most impression on me in the show was that the historician that was interviewed talked about that Bo Jonsson Grip has been painted as an all together evil person, and that tha is not the whole truth. And after that he told a story about how Grips first wife died in childbirth and how Grip had her gutted to get the baby boy out alive just so the boy could inherit over 100 farms from the dead mother. Just hours or a day later the poor baby died and Bo Jonsson Grip could inherit the farms (if the baby hadn’t been alive at birth the properties would have been returned to his wifes family.

The second part of the show was about Carin Göring, Herman Görings wife, or actually it was about the mystery regarding her remainings. Then Carin died she was first buried in her family grave in Sweden but Herman Göring later dug up her body and took it to a mausoleum in his estate, Karinhall, outside Berlin. At the ending of the war Göring destroyed Karinhall because he didn’t want the russians to get their hands on it. But he saved the mausoleum so the russians plundered the  grave (the corpse wore a lot of jewlery) and soldiers desectrated the body. For example it is known that they played football with Carins head. Later the remainings were found, and she was cremated and buried in Sweden again. The story could end here, but years later someone found a wooden coffin with a corpse in it where Karinhall was placed. The DNA analysis showed that this was a close relative to Carins brother and that the corpse was from a “not that old woman”. So now there is two dead Carin Göring.

As I listened to this i passed the lake Trekanten, and now with the spring in full bloom the benches around the strand were filled with bums drinking beer and one or two junkies sleeping in awkvard positions. This made me change my mind about going to this lake to try to catch some fish later this spring. Sharing the lake with the cast of a modern version of Les Miserables isn’t the same as fishing in a calm nature.

Then I had finished listening to the radioshows, my mind wandered off to think about something I said first as a drunken joke to David january 2008; “2009 is gonna be my year!” and then this year started I wrote a text message to my friend Pontus “already a year ago I said that 2009 is gonna be my year and you’re hereby included” and after a slow start there has been signs that my prophecy might become true.

After a little more than half the run I saw a couple in the woods 20 meters from the path, since one of them was squating in a strange position my reflex was to stare at them as I passed, just to relize that the couple was two runner who had made an emergency stop. And I found myself staring at a girl in runners clothing who was peeing. I qucikly turned my head away and made it even more obvious that I had been looking at her.

15 minutes later I met a group of jogging girls, all of them a little round in their edges if you know what I mean. And they were all dressed in T-shirts with the print “Military Training” on their chests. I couldn’t help thinking that if this was the swedish military we might as well tell the russians or US or Poland or San Marino: “you are welcome to invade this country if you want to”. Now I googled “Military Training” and found this site. By what I saw I wouldn’t use words like “the toughest training you ever experienced” rather “if you want to go jogging in a slow pace with other plump girls join us”.

Since the whole purpose by the run was to take it easy I was very satisfied that I could hold a pace sub 5 minutes/km for the whole run without getting tired at all. This despite all the hills and the pollen allergy. The hardest part was actually trying not to speed up.

Soundtrack of my run:

Bedsitter – Soft Cell

Västgöta-Bengtsson – Sveriges Radio

VR Historia – Sveriges Radio

Art Rules – Chicks on Speed

Busy Doing Nothing – Love Is All

This Month, Day 10- Cansei De Ser Sexy Cansei De Ser Sexy

Memorabilia- Soft Cell

Predict The Day- Ladytron

You Take My Breath Away- Knife

Kyberneticka Babicka Pt. 1 – Stereolab

Come Live with Me- Heaven 17

Me Plus One- Annie

Sexy Results (MSTRKRFT Edition)-Death From Above 1979

Ladykillers -Lush

Love Life – Chicks On Speed

Soon- My Bloody Valentine

Nice 10 ks in Skaraborg

This weekend I had planned to go to Borensberg to run “Kanalloppet” a race at the bank of Göta Kanal. But at a meeting with a company this friday a job opportunity  appeared that would make it impossible to go to Mölltorp to visit my parents next week. Therefor I decided to skip the race and visist them this weekend instead.

So instead of a race I took a training run around the lake Kyrksjön. Since this is my favourite run I didn’t use my iPod since I wanted to enjoy the nature at the fullest. I couldn’t help thinking about the job opportunity but since nothing is decided and I’m can’t write about it I tried not to think about it anymore.

My stride was light and easy and I had no problem with keeping a good pace without any effort at all. I tried to keep a short stride and thought about something I read the other day. A running coach said in an interview that you should try to have a short stride if you wanna train for long distances. Nothing new but he also said that a thing that a lot of runners do wrong then they try to improve their technique is that they focus on the foremost leg then it’s actually your rearmost leg that you should focus on. I must say that I can’t see how this advice could help anybody; partly because he didn’t say what you should focus to do with the leg and partly because I doesn’t understand how you could focus on one leg for the short time it’s the rearmost and then change and start focus on the other leg.

Thinking about this made me realize that my stride has become very straightforward and that the sideway movement of the body is very little. The effortless running made me enjoy the surroundings even more; the weather – around 13° C and a spring breeze – was perfect for the run, the views around the lake are really beautiful, forest, small red houses, green fields (on one I saw a pair of newly arrived cranes), and other small lakes.

The 10 ks took around 48 minutes and the overall feeling was that I could have kept up for an other lap in the same speed despite just getting 3-4 hours sleep last night.