The ÖtillÖ World Championships 2021

The End or Just a Beginning?

If you have been following our blog you might be expecting the father-son swimrun odyssey to reach its glorious end. Unfortunately, that wasn’t the case. Max’s knee started hurting mid-race at the Utö World Series in June. A lingering injury that put him out of the Swimrun World Champs on September the 6th. Super-Sub Niklas Lindskog stepped in. You will hear from them both later.

The Old Man: I always get nervous before big races. It isn’t some self-inflated idea that I can compete at the business end of the race, but as Steve Prefontaine immortalized “to give anything less than your best, is to sacrifice the gift” and I think in some ways, would dishonor the race organizers, the hundred-plus volunteers and the amazing athletes that we would share the day with. With that thought in mind, I boarded the bus that would take us to the Djurönäset Hotel where all the 157 qualifying teams would meet for the registration and race briefing.

I had been following a training program designed by swimrun evangelist, founder, and Envol head coach Nico Remires. The guidance and camaraderie of Nico and Team Envol athletes had been fantastic, an amazing 44 of the field represented his swimrun coaching squad. After registration, Michael Lemmel, the spiritual god-father of the ötillö race, took us through an emotional race briefing. The atmosphere was electric!

At about 21:30 we called it a day and headed back to our room for the final kit check. Even with race nerves, I managed to sleep well before the 03:30 alarm and a simple breakfast. My Whoop (recovery tracker) said 95%, the taper had been perfect. At 04:20 we were packed and making our way through the dark night on a short walk to the water’s edge where a ferry would take us to Sandhamn and the start. The sun slowly emerged above the horizon as we reached the harbor and we were welcomed by the sight of some friendly faces that would follow us by boat during the race. The start would be 06:00 sharp.

The Day Breaks in Sandhamn

We settled toward the back of the start pen and as the gun sounded we followed the procession as it slowly gathered pace through the winding gravel streets on the 1200m run to the beach. I had been a little worried about the water temperature (less than 15 degrees) but it felt fine as I stuck to Niklas’ feet and settled into an easy rhythm stealing views to my left as the orange sky started to fill the day with light. 1750m later we hit Vindalsö and joined the steady procession in front. These next islands are rocky with lots of very technical ‘trails’ so we were in no rush to take places. At Time 3 as we hit Runmarö 10km into the race the watch said 1:32 – so far so good. 

The Runmarö leg is the first of the longer runs, almost 9km with an energy station midway at Time 4. As we ran through we saw that Nico’s partner had been injured and was receiving medical help, they don’t call it the sharp end of the race without reason! Unfortunately, the race ended for them there. We kept a steady work rate through this amazing landscape, mindful to take on fluids with a rough plan to take a gel every hour and additional salt/electrolytes every second. 

Game Face!

The Ötillö World Championship course is a true point to point taking the path of least resistance 75km from Sandhamn to Utö across and through whatever nature put in the way. The course was well marked for race day and we took it one section at a time winding south. My friends were picking up Max at Mörtö and I was looking forward to seeing them on the course. But first, we would see Niklas’ wife Ingela volunteering at the Nämdo Solvik energy station, refueled and reenergized, we continued.

We met The Boy at the 5-hour mark at the end of Mörtö (36.3 km). Now it would be a few short runs and swims before the infamous “pig swim”. At 1400m not the longest swim but one which is often cold, exposed and at this point in the race known for sapping energy. A gel later we were in the water and taking a right curved track to work with the currents as we fought our way to Kvinnoholmen.

Old legs were taking their time to get going again after cold immersion, but we knew that at the 47km mark the big run on Ornö would start. First a 12 km stretch to the energy station at the Ornö church and then another 8 km to Time 15 and the final cut-off. For this run, we put on a tether, the emotional and physiological swimrun umbilical cord that joins two souls in the pursuit of suffering.

We saw our fantastic supporters again at the church and with renewed resolve ran those last kilometers to the swim that would take us to Kullbäling and the 5km series of short swims and technical scrambles. With heavy legs, we landed on Utö for the final 3km of easy gravel until the final 600m winding up the final hill to an emotional side-by-side sprint to the finish line. Job done! 65km of running and 10km of swimming in 10 hours 41 minutes of steady effort. No major dips, no drama, just a great day out sharing the adventure – a race plan well executed.

The Boy: An anticlimactic end to a very special adventure. Two plus years of exploring the long neglected, innate love or maybe drive for endurance in me that resides within all humans. When doing something like this you have to put a lot of your metaphorical training eggs in one basket. As a complete nerd of human health, let’s just say that it’s suboptimal. But being able to say that you’ve competed in the world championships in a team event, with your father makes all of the time spent in the swimrun trenches worth it. It is bittersweet that I can’t say that now, and might never. 

I know more about human health than most, yet I make mistakes I shouldn’t. In late April I ran the last 45km to support my friend’s solo 160K Ultra with barely no running in my legs. After the run my hip was nagging me. I took two weeks off from running. And came back hard. Starting off with a fast interval session pacing Niklas and then the day after doing a solid swimrun around Kärsön. My left knee started complaining almost instantly. With 6 weeks until Utö the pain wasn’t bad enough to rest so I just kept on training. 

June 20th, the knee felt good. No complaining, no nagging pain while sleeping, ready to go I thought. The first 2 hours felt great. We held a solid pace, keeping up with some strong teams. I was feeling good and decided it was my time to pull on a swim for probably the first time since we started. I swam hard. Zooming by teams in the water and looking back every now and then to make sure The Old man was on my heels. Coming out of the water I felt like a wolf about to chase down its target. Eager to start I made the transition quick. I had failed to keep The Old Man on my heels and he had worked hard to keep up with me in the water. For the first time since the start The Old man’s suffering became apparent. 

After my strategic mistake we had settled into a more steady pace. On one of the islands in the middle of nowhere about 3 hours into the race we got passed by a team. One of the members turns around and says “nu börjar det kännas va?”. Literally two seconds later my knee starts complaining. For the rest of the race every step comes alongside a stabbing pain in the front of my left knee. 

The day after was bad. The weeks after were even worse. I could only walk with a straight leg, I woke up many times during the night and had to turn to one side with a straight leg before bending it. The hope of doing the ÖtillÖ WC slowly faded as reality set in. The thought of a two year journey that turned into three (thanks COVID) not reaching its opus magnum was sad. But as the stoics have taught me. Reality is what it is, accept it and be graceful and so I was. 

The Old Man still got to do it so that made the blow easier to take. Viewing the race from the outside makes me appreciate this epic race even more. It is one hell of a spectacle. The people who do it are insane in the very best of ways. While watching the finish I cannot say I didn’t imagine myself running that last hill. The idea of doing the WC next year is on the surface appealing. But knowing what it takes to get ready for it I don’t know if it is worth it. This might be an anticlimactic end to a great story or the beginning of a new one. I guess we’ll see in a couple of months if I can be tricked (again).

The Super-Sub: It´s been an absolute honor stepping in at a very late stage to be a small piece of the puzzle in finalizing the endeavor that The Old man and The Boy set out to do. To be honest the ÖtillÖ WC was not at all on my radar until late July. I have always considered it too long a race, not an event for me. This is a race for real athletes with endurance skills and experiences way above my capacity, so when the question came I did not know what to say. Is he serious? Does he think I can do it? 

There must be plenty of more capable and motivated candidates in The Old Man´s network, which anyone that knows the old bugger will confirm is an enormous spider’s web of runners, triathletes and swimrunners. And yes, there are plenty of more capable endurance athletes that would have brought more to the table than I could, but I came to recognize that a match in motivation, comradery and race day mind-set meant more to The Old Man than I first understood. 

Niklas Super-Sub

So with that, and an honest set of expectations plus a positive anointing from The Boy, I accepted the challenge – or more truthfully, my wife Ingela did. She was on board way before me! Therefore, with a prompt 90-degree shift in training focus from roller-skis to running, the preparations began. The rest is history. I was given a chance, I took it, and had a great day in the archipelago with a great friend. I sincerely hope that I met the expectations and the trust invested in me from both the older and younger Jenkinson. So would I, will I do it again? We will see. Ingela and I are now trying to get enough ranking points in the mixed class to get a bib in next year’s race. I Hope The Old man and The Boy will join us on that journey too.

The Old Man (again): I’d like to thank everyone that has been part of the three years it took to get to Monday’s race. Magdalena, Max, Niklas, Nico, The Westside Swimrunners, The Peking Seals, The Marauders, Team Envol, Bromma Sim, Ängby Runners, Stockholm City Tri, Mikkeller Running Club and many others; training buddies that shared early morning pool sessions and amazing days in nature. Thanks too to the volunteers, without you, we couldn’t even start to enjoy the suffering. Finally enormous gratitude to the ötillö race series organizers fronted by Michael Lemmel and Mats Skot. Coming to Utö feels more like you are being invited into someone’s home than to a race venue. Truly special.

Meditations – Utö Take Two

The Old Man: At the two-year anniversary of the first race in our swimrun odyssey it is a nice time to reflect. We have had our ups and our downs – which include broken bones, strained tendons, and a pandemic – but in the words of another ultra-realist “when life deals you lemons… eat the fucking lemons!” It has been a magnificent roller coaster – a truly amazing journey that we have shared to the full. I’m still looking forward to the final chapters and in some ways, it might be just the start! Never say never. I have nothing but admiration for how Max took on all the challenges, in my eyes, he developed not only as an athlete but also as a person. But enough from me, you can hear it from the Boy himself.

Max wondering if his paddles are big enough

The Boy: A little over two years ago I got tricked into being my dad’s sidekick in a sport called Swimrun. I was a just-turned 20-year-old kid, with a couple of months of swimming and less than a month of running under my belt. Our first race was the ÖtillÖ World Series Utö in May 2019. It would also be my first ever open-water swim!

I lacked in training hours and experience but I had been loading up on stoic philosophy, with motivational people like David Goggins and Jocko Willink telling me “that all of my excuses are lies” and that what I want “is to be uncommon amongst uncommon people” and a naïve, but a true, assumption that wisdom can be gained in the pursuit of voluntary suffering. The reality?  I had absolutely no idea what I was in for!

Pain is inevitable: suffering is optional

We got up early to get the boat out to the island. It’s beautiful and I’m excited. The race starts, I get a little too excited, and my pulse skyrockets. We hit the first swim. My heart rate is probably 180 but I am not even aware of it. As I step into the water for the first swim I realize this going to be an extreme test, the water temp is 5 degrees centigrade, which almost qualifies as an ice swim! I get brain freeze almost instantly as my hands and feet go numb. Even though it’s literally painful in the water we just keep moving in a state of mild panic. 

My mind stays almost still, and all I can think is to keep moving forward. Midway through the race on one of the longer runs, we get passed by our friend’s Team Nitroglycerin. Frida &  Paulina smile and wave as they glide by. In my head, it feels as if we’re running at a 4:30/km pace but the reality doesn’t match the feeling. At this moment I realize I am redlining and that I have probably been in the danger zone the entire race. 

The Dream Team

We made it to the finish line in an okay time of 6 hours and 7 minutes. I feel slightly shocked, extremely relieved, but mostly numb, numb hands, numb feet, and numb mind. But not in a bad way. I feel peaceful with the knowledge that in the face of extreme adversity I did not quit. I am ready to improve and explore my potential. 

So I sit here today writing this blog after two years of experience in one of the ultimate endurance sports. The author Alex Hutchinson defines endurance as “the struggle to continue against a mounting desire to stop”. I think this perfectly sums up my two-year endurance experiment. I have done deep dives into many areas and learned all about breathing, how it affects our nervous system and why you should always (some caveats) breathe through your nose. I now know how nutrition affects my endurance and my joints. But most of all I have had a good time in a shared pursuit with the Old Man, meeting all sorts of interesting people along the way.

As a side note, whilst we were waiting for the lake to melt, we trained for and raced the infamous 90km cross country ski race the Vasaloppet. As you may know, I am bigger and way, way stronger than Tom. Let’s just say I pulled him the first half then pulled away for a solid time just below the 6-hour mark, not bad for a cross-country ski newbie, and another nice training challenge to take on with the Old Man. [Tom: Fair enough, you can start pulling on swims now!]

The Boy can Ski!

The ice is gone and soon it is time for the Utö race again which feels like a sort of revenge. I am fitter, stronger, happier, healthier, and smarter and this time I will enjoy it. I won’t redline and it won’t be a suffer-fest. One other thing that I will make sure won’t happen again is getting passed by Team Nitroglycerin – we are going to crush them! 🙂 

It’s not where you take the trail, it’s where the trail takes you

I am also excited to start the last summer of what became an almost three-year campaign to be on the start line in Sandhamn in September. Finishing the ÖtillÖ World Championships is something we hope to be able to brag about for a long time. Especially competing in the Worlds with your old man, not many people can say that “I went to the world championships in a team sport, with my dad.” 

Stockholm – frozen for the camera

And don’t think Tom is done yet. He is slowly trying to trick me (and himself) into doing Ultras. The 130 miles (210km) Liverpool to Leeds race has taken his fancy. He reasons that for navigation they conveniently put a canal there, that there are no hills and it finishes where he grew up so friends can meet us with a cup of tea and a biscuit. Umm, I’m not falling for his silky pitch this time! But the ultra scene is quite frankly intriguing, fortunately, not to the point where I want to do them yet. In a few years, you might see a post about the UTMB. Never say never, I guess… 

The Bloody Bar Keeps Moving!

For eight weeks leading to last Sunday, I took part in Whoop’s Project PR which was a recovery-based structured run training program for the 5000m distance. Whoop is a wrist-based sensor with a big-data backend that automatically tracks your body’s unique physiological state to determine your personal readiness to perform each day.

There are four key metrics that make up the Recovery Percentage: Heart Rate Variability (HRV), Resting Heart Rate (RHR), Respiratory Rate, and Hours of Sleep. So each day I am given a recovery score, 0-33% Red, 34-66% Yellow and 67-100% Green. The program gave slightly different volume and intensity workouts depending on the result.

A year ago I had never run under 19 minutes for the distance. This summer I had only managed 18:32 but I had an ambitious sub-18 goal in mind and two pacers I’d instructed to hold me to it. The attempt was scheduled for Sunday the 6th of December incidentally the same day that Kenya’s Kibiwott Kandie would attempt to set a new world record for the half marathon in Valencia.

We both had perfect 7-degree running conditions and we both smashed our records, him in 57:32 and me in 17:33.

Rediscover Your Mission

My time pales in comparison to Kandie but I was actually the fastest 50-59 age grouper by a good margin and 25th overall from the 2500+ Whoopers that recorded a result on race day.

Yet only a few days later I was less impressed with myself. This is something I believe psychologists call “arrival fallacy” where you easily adjust to this new state of being so much so that actually achieving a goal turns out to be less satisfying than expected.

That’s just stupid, the joy of those good days should be savored so I have intentionally dedicated a little thought-time to re-orient back to the mission. The pursuit of a better me, valuing the process over the end result.

Value The Process Over The End Result

I am happy that the process worked and I am very proud of the result, but it isn’t the result that brings me the most satisfaction. The camaraderie I get from my training groups and buddies of all abilities is all the joy and motivation I need.

I was humbled that friends and family turned up to cheer. That my pacers Johan and Thomas were willing to give up their time was a major motivation, and I was driven by a need to honor that commitment. With four laps to go, I had to get the shovel out and dig really deep to stick with them.

A week later I remind myself to enjoy the achievement but recommit to the process and focus on the question of what I can do daily that moves me forward – simple things that are to be done well every day.

Recognize That Success is Fluid

Success is fluid. There will always be faster (and slower) athletes, the pursuit of being the best you can be is multi-faceted and is a very individual journey of growth. Define success on your own terms and embrace the many opportunities you encounter along the way.

I suggest that rather than having only fixed end-goals it is important to view training as a succession of practices that build an imperfect yet wonderful big picture. In these chaotic months of the pandemic, this has never been more true. Greatness and that is YOUR greatness comes from years of grit, effort, and many stumbles along the way – so I encourage you to enjoy every second of it!

Hope to see you along the way. 

Tom J

Stockholm December 2020.

Every Journey Has a Beginning

C-19 may have put a few bumps on the road but 2020 has been a special year for me, not only did I hit the big 50 but 2020 also marked the ten year anniversary of my start in endurance sports. We all have our stories, this is mine. Some people cross your path and change your whole direction. Mike Porter is one of those people. 

One of the many Sunday long runs with Ängby Runners

Hitting 40 and simultaneously leaving an alpine skiing coaching role left me with time to try other sporting pursuits. I started training for a marathon loosely directed by a friend who’d been trying (and failing) to go sub 4 hours in his previous attempts. My past performances, 50+ minute 10km races and half marathons around the 2hr mark would suggest that such a goal would be appropriately challenging. Mike had other ideas! 

Sthlm City Tri Champs 2020 – About to run from 9th to 4th place

Mike was over in Sweden visiting his brother and I agreed to take him on one of the local trail runs. After that run, my new goal was to run a Boston Qualifying time! Madness you might think? I know I did, but Mike saw potential and I was willing to follow his plan.

An early race – hoping the finish line comes before my head explodes!

At the same time, my 4 hour friend lent me a book, Dr. Nicholas Romanov’s Pose Method of Running. This predated the March 2011 release of Christopher McDougall’s Born to Run which popularized the idea of “natural” running. At that time I had no idea about different running philosophies. But we can go back even further. Gordon Pirie a 5000m and 10000m 1952, 1956 and 1960s Olympian was telling a similar story decades before (see LINK).

Ängby Runners Beer Mile 2020 (5th Place)

The shoes I was using at the start of 2010 were recommended by a leading running store after video analyzing my gait. As a heel striking over-pronator I was recommended a pair of Nike stability running shoes. After reading Pose I ditched them for the most minimal racing flats I could find and started running with a fore/midfoot strike. The change was instant, as if I’d released a hand-break. Running was suddenly a state of freedom and flow.

Running trail with the Boy

Three months later I lined up at the Frankfurt Marathon successfully crossing the line in 3hrs 15 in all I can say was a truly transcendental experience. A year later my 10k PB was 38:22 and I’d embarked on a journey that would lead to my own swimming and triathlon coaching passion.

Gubbing the Competition
Ängby ROH – Fast 5k

Back to 2020, if you read my Blog Post on the Four Disciplines of Execution you’ll know that I had an ambitious plan to podium at the 70.3 Triathlon in Staffordshire. That race obviously didn’t happen but in the month of that race the numbers were lining up. I estimated that I’d need a swim threshold pace of 1:34/100, a run vLT of 4:02 (roughly equivalent to a 10k race result of 00:39:10) and a bike Functional Threshold Power (FTP) of over >3.7 w/kg (260w at 70kg) to have a chance. So how did I do?  I was at 1:32/100 for the swim, running 10k twice under 38 minutes (new PB 37:26) and a bike FTP of 264w and with a weight at 68kg that gave 3.9w/kg. You never know what happens on race day so I’ll reserve judgement, but I was proud of the work I’d put in. With the races moved to 2021 I’ll even get a second chance!

First time under 38 mins May 2020

Covid has also given me time to open new doors and meet other people. I am very glad to have met the Team Envol swimrun crowd. The head coach Nicolas Remirez shares a passion for hard work, natural running and French wine and I hope to get more involved with their training and coaching sessions next year. See also the BLOG on the Envol swimrun training camp Max and I attended HERE. When Utö was cancelled at short notice we went to the island to what turned out to be an impromptu swimrun festival. We had a great weekend.

Swimrun Gathering on Utö after Late Race Cancellation

Another new acquaintance is Matt Hill from Masters of Tri, recently moved to Stockholm and quickly established himself in the triathlon and swim scene. I have always been a bit of a Brett Sutton fanboy and Matts’ no-fuss approach to the essence of performance has been an inspiration. After all, simplicity is the ultimate sophistication! Matt has been involved with my Bromma and Stockholm City Triathlon swim squads and I’m sure that cooperation will continue.

Sunday Track Session With MOT Matt

The Boy and I still have the Hvar World Series Swimrun event in November which should be a great end to 2020. Then we’ll be looking forward to 2021 – Grit is the Shit!

The Boy wondering if he had properly understood Coach Nico’s hydration advice

Post-Script: A couple of years back Mike Porter left Vancouver for Newfoundland and his current passion is bringing high-quality spinning classes to anyone, anywhere, on any bike- at the gym, at home, or in a hotel. Check him out at

Winter Interlude – Planning for 2020

Your goals should excite you a lot and scare you a little

My day job is working as an advisor to business management around various important strategic IT themes. Over the years I have seen a pattern. People have a tendency to overly focus on the idea, the target of that they would like to achieve – but rarely end up successfully executing!

A model we use to reinforce rules for translating strategy into action is 4DX – The 4 Disciplines of Execution.

Discipline 1 – The Discipline of Focus – Focus on the Wildly Important

Discipline 2 –The Discipline of Leverage – Act on Lead Measures

Discipline 3 – The Discipline of Engagement – Keep a Compelling Scorecard

Discipline 4 – The Discipline of Accountability – Create a Cadence of Accountability

For 2020 I have a few big goals and aside from this quest to qualify for ÖtillÖ with the Boy I also have a dream to qualify for the 70.3 World Champs in Taupo New Zealand at the end of the year.

To achieve a goal, you have never achieved before, you must start doing things that you have never done before…

So I thought to myself what would it look like if I applied 4DX to my training?

Discipline 1 – Focus on the Wildly Important

The Qualifying Race will be 70.3 Staffordshire 7th June 2020 conveniently seven days before ÖtillÖ Scilly with my birthday mid-week. First, a sanity check, what was last years’ winning times in my new M50-54 age group?

1st Place 2019; Swim 00:27:45, T1 00:03:52, Bike 02:26:52, T2 00:03:22, Run 01:35:16 for a total time of 04:37:08

2nd Place 2019; Swim 00:32:25, T1 00:03:44, Bike 02:34:02, T2 00:02:52, Run 01:34:56 for a total time of Total 04:47:59

From these I deduced my own goals; swim sub-30 (1:34/100m pace), bike sub-2:30 (36:04 km/h), run sub-1:35 (4:30 mins per km). If I can get somewhere around there, I have a chance. Based on past performance it will be tough but not impossible.

The bridge between goals and accomplishment is discipline

Discipline 2 – Act on Lead Measures

Lag measures are “output” oriented, while a lag measure tells you if you’ve achieved the goal, a lead measure tells you if you are likely to achieve the goal.

Aha! So here was my Eureka Moment, I started by listing pacing targets/results but realized that these were just other LAG measures, in the end, I arrived at this provisional list of highly influenceable lead measures.

  • Swimming > 10km / week
  • Running 100% execution of weekly tempo run
  • Cycling – 90% execution of scheduled trainer sessions
  • Weekly Sleep Performance > 85%
  • No dietary processed carbs until the last meal of the day
  • 16:8 Intermittent fasting >2 days per week

For 2020 I will have a razor focus on the process and let the outcomes of that process look after themselves!

If you are committed there is always a way

Discipline 3 – Keep a Compelling Scoreboard

I also realized that in the past I have tracked performance but not been great at tracking the process/lead metrics. So far, I have come up with these:

  • The volume of training week on week by discipline
  • Weight tracking
  • Number of 16:8 fasts
  • Heart Rate Variance
  • Resting Heart Rate
  • Recovery / Sleep Performance
  • Swim – CSS Test every 6 weeks. Race day target 1:32/100 (Current 1:36)
  • Bike – FTP Test every 4 to 8 weeks (Functional Threshold Power). Target >3.7 w/kg (260w at 70kg)
  • Run – A 70.3 21,1km expectation is between 85% and 95% vLT.  So on 90% vLT of 4:02 predicts 1:34:33. A vLT of 4:02 is roughly equivalent to a 10k race result of 00:39:10 or 5k 00:18:52.

Where focus goes energy flows

Discipline 4 – Create a Cadence of Accountability

Lastly have nowhere to hide! I will set up a fixed weekly WIG (Wildly Important Goal) Session with the Boy to:

  1. Account – report on commitments
  2. Review the Scoreboard – change if needed
  3. Plan – Lessons Learnt, improvements for next week and confirm new commitments

Definiteness of purpose is the one quality that one must possess to win

Wish me luck! /T

#ironman703 #lovetaupo #otillo #doingmorewithless #trilife #forwardneverstops #fwdmotionsthlm #FMS