May 4, 2010
Another week of easy training, i.e. only basic mileage with some general conditioning. At least I got 14 training runs for this week, despite the fact that they are all rather slow and also pretty short.
Last weeks training:
Mo: AM: 30min easy, PM: 60min easy
Tu: AM: 30min easy, PM: 60min easy
We: AM: 55min easy, PM: 55min running including 40min medium effort
Th: AM: 45min very easy, PM: 65min easy
Fr: AM: 45min easy, PM: 20min warm-up jog + 75min indoor soccer (pretty intense)
Sa: AM: 55min easy, PM: 50min easy
Su: AM: 60min easy, PM: 65min easy
April 27, 2010
Last two weeks training:
week 15:
Mo: AM: 85min easy, PM: 30min easy
Tu: AM: 60min easy, PM: 60min easy
We: AM: 55min easy, PM: 1/2-h run: 8.850m
Th: AM: 65min easy, PM: 60min
Fr: AM: 55min easy, PM: 30min easy
Sa: AM: 30min very easy , PM: 40min very easy including 1K in 3:25min
Su: AM: 25min very easy, German Championships Halfmarathon: 72:09min
week 16:
Mo: 135min easy cycling
Tu: AM: 105min easy cycling, PM: 30min stepper+15min elliptical trainer+15min easy running
We: AM: 30min easy, PM: 60min easy
Th: 85min easy
Fr: AM: 55min easy, PM: 40min easy + 75min indoor soccer
Sa: 55min easy
Su: AM: Hamburg Marathon as a visitor, PM 55min easy
April 21, 2010
To cut a long story short: My worst placement in German Championships ever plus my worst halfmarathon time in a Championships race.
I felt that the shape was getting better the last 3-4 weeks but still that was not enough to reach my reduced aim of running sub-70minutes. The one and only positive thing I can take from this race is, that I finished it … even if the last 3 kilometers were like jogging and just reaching this finish line.
The first 5K were right on pace (16:32min) and even the 10K split was still acceptable (33:32min) but after that the lights went totally off… there are no excuses or good reasons for this performance except bad training, wrong lifestyle and missing dedication.
I hope that I have reached the bottom now and things will get better step-by-step. I’m willing to get back and I will use this week to think about new ways and adjustments of the current situation.
early in the race
later in the race
post race – sometimes a picture tells more than thousand words
April 16, 2010
My last test before the German Halfmarathon Championships (April 18th) was the first 1/2-h run in my home town Zwickau on Wednesday. The result of 8.850m was just above my minimum aim of 8.800m and every distance starting with 9 would have given me some confidence for the upcoming weekend.
The km-splits were: 3:19/3:23/3:26/3:26/3:26/3:26/3:26/3:24 + 850m. The first 4 and the last 2 laps I was lucky that I had some company from my club mate Remo Barthel (in between I could lap him). Seems that Remo is going to develop to a good training partner. After the competition we even went for an ice-bath in the local river (”Mulde”) together.
Now I will have some easier days until the German Championships in Bad Liebenzell and hope to run sub-70min on this fast course.
April 13, 2010
I can feel the shape is rising. However, it’s a bit late. The mileage (last week around 195km) is ok now, but for an optimal spring, I should have run that some 1,5 months ago!!
Last weeks training:
Mo: AM: 65min easy, PM: 70min with 10K in 37:00min
Tu: AM: 70min easy, PM: 50min easy + 20min gym
We: AM: 65min easy, PM: 15×400m (75,2-70,9; average:73,4sec)
Th: AM: 115min easy long run, PM: 30min very easy
Fr: AM: 75min easy with 8×70-90sec tempo, PM: 65min easy
Sa: AM: 55min very easy, PM: 65min easy
Su: 125min easy long run
April 6, 2010
Last weeks training:
Mo: AM: 65min easy, PM: 60min with 15×1min on/off intervalls
Tu: AM: 65min easy, PM: 65min easy + 15min gym
We: AM: 65min easy, PM: 75min incl. 5K in 18:20min
Th: 120min easy long run
Fr: AM: 65min easy, PM: 60min easy progressive
Sa: AM: 55min very easy, PM: 60min easy progressive
Su: 120min cycling
March 30, 2010
Last two weeks training:
week 11:
Mo: AM: 65min easy, PM: 65min easy
Tu: AM: 60min easy progressive, PM: 60min easy
We: 120min easy
Th: AM: 65min easy, PM: 60min with 13×1min on/off intervalls
Fr: AM: 60min easy, PM: 60min easy + 60min indoor soccer
Sa: AM: 65min very easy , PM: 45min easy
Su: AM: 10K-competition: 34:07min, PM: 55min very easy jog
week 12:
Mo: AM: 130min easy cycling, PM: 90min easy
Tu: AM: 65min easy , PM: 60min easy
We: AM: 65min easy , PM: 55min steady-state (medium pace)
Th: AM: 60min easy cycling, PM: 90min easy
Fr: AM: 75min easy, PM: 60min easy
Sa: AM: 65min very easy , PM: 70min easy
Su: 110min easy
March 15, 2010
The first 3 days of last week were ok but on Wednesday the nose started running and I had to arrange my training accordingly.
Mo: AM: 80min easy, PM: 45min easy
Tu: 125min easy long run
We: AM: 65min easy, PM: 60min easy
Th: AM: 35min very easy, PM: 45min easy
Fr: AM: 50min very easy , PM: 40min bicycle (reel)
Sa: AM: 65min easy, PM: 45min easy with Jörn
Su: AM: Frankfurt halfmarathon (1:12:59h), PM: 40min very easy
March 14, 2010
Finished my first race in the spring. Really bad time, but after a minor cold starting on Wednesday and still hampering my breathing, as well as a bad general shape, I was not expecting a faster time. I guess I have to live with my performance. I know I can (and will) run faster. Now the conditions are getting better and better in Germany and after I recovered from the cold I’ll add some faster stuff.
The weather and the race organisation was pretty much perfect. Some small hills and some windy parts, but still fast times on this course would be possible.
In the race it was also obvious that several German runners had some trouble with the winter conditions and need to adjust to race-pace, just like me. I ran in the neighborhood of David Karl (3rd placer German Marathon Championships 2009) and Philipp Ratz (German Marathon Champ 2007).
For me it was a normal-good training run and a good hint towards the fact that there’s a lot of work in front of me…
March 8, 2010
With the permanent return to Germany last Friday I ended another part of my life. I can say that it was the best part of my life so far. Way too many things to write them down here in such a blog. So let’s keep it simple and say that I’m not sure if I’ll ever be as lightly-hearted, fulfilled and satisfied as during my time in Finland…
The time in Germany started – as expected – pretty bad. Some 10 hours after I returned to my home town another journey started to the German Cross-Country Championships. A race I did not finish for several reasons (bad shape, lack of sleep, stress of the last weeks, wrong shoes, deep turf,…).
My travel to Germany was actually enjoyable, compared to the first road trip some two weeks ago. Only 13 hours of driving and some 20 hours on the ferry.
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