January 5, 2010
2010 started pretty cool temperature-wise and it seems we will have a real winter in Germany. At least until the weekend it’s supposed to be -5 to -15°C. That would make a normal Finnish winter but here people are complaining: UUUHHH it’s sooo cold. Just get out there and make your body moving. The big difference to Finland is, that road conditions, i.e. running conditions are much worse. People and winter services here are totally overstrained. But I don’t want to complain. I’m lucky to be up on my feet again and to enjoy the beautiful winter scenery.
January 4, 2010
The third week of continuous, regular running training. I’m back to 160K without pain! The New Years Eve Race was the first time I wore race flats for months. Furthermore it was the first fast training and that’s why I’m not unhappy with my performance.
Last weeks training:
Mo: AM: 50min easy, PM: 55min easy with some intervalls/bursts
Tu: AM: 60min easy, PM: 55min very easy jog
We: AM: 60min easy, traveling 4h, PM: 55min easy shake-off
Th: AM: 25min very easy shake-off, PM: 11,2K New Years Eve Run 35:44min
Fr: AM: 50min easy, PM: 65min easy
Sa: AM: 65min easy, PM: 45min easy
Su: 130min easy long run
January 1, 2010
On the last day of 2009 I ran Germanys second biggest New Years Eve race in Bietigheim. After 2007 it was the second time for me there, so I already knew the great atmosphere (4.000runners in one race+several ten-thousand spectators). This time I was traveling with a big group, that also included Carolin Tuch, Peter Rodewald, Marc Schulze and his girl friend as well as my parents. We were invited by the race organiser, which meant we could stay in Bietigheim form 30.12-1.1., avoiding the stress of traveling for several hours on race day. The organisation was once again perfect – great thanks for the organisers!!
For me it was a first serious test and the first fast workout since several weeks. I only had three weeks of continuous training in my legs and that’s why I cannot be dissapointed with my performance. Even if I was a couple of seconds slower than 2007 the race was a confidence builder for me. Averaging 3:11min/km without any speed training is reasonable and the gap to the big guns is not too big. I could run at around 13th place for most of the race but on the finnishing straight two guys caught me and I could not respond. After all tenth place was only 25seconds away. The most important thing for me was and is, that I’m still healthy and pain-free now and can continue my build-up for the 2010 season. In the future I will add some speed work to my training and then I hope to have a better kick and a faster leg turnover.
Results of the race have been published earlier already.
after around 4km I found myself in the first big chase pack (photo: © Tomas Ortiz-Fernandez)
on the home straight I was passed by two guys … guess I’m a marathoner 
(photo: © Tomas Ortiz-Fernandez)
December 28, 2009
Another week of consistent running. Really nothing serious in terms of pace but at least I can log in some miles. Since it was holiday time I used the chance to catch up for a run with some old friends. That way some runs were with an average pace of 6min/km – at least pain-free!
Last weeks training:
Mo: AM: 65min easy, PM: 60min easy
Tu: AM: 60min easy, PM: 40min steady medium run
We: AM: 60min very easy jogging, PM: 55min easy-medium
Th: AM: 60min easy, PM:45min very easy jogging
Fr: AM: 85min very easy, PM:60min easy progressive
Sa: AM: 60min easy, PM:65min very easy jogging
Su: 120min long run
December 21, 2009
Now I can say that I’m doing a regular running training again. It’s high time! Most of the runs are pain free. As it is the case for most of Europe, we had winter conditions with up to -15°C. Since I’m used to Finnish winter I don’t really bother …
Last weeks training:
Mo: AM: 65min very easy jogging, PM: 40min easy
Tu: AM: 60min easy, PM: 15min stepper+25min cross-trainer+15min stepper
We: AM: 45min easy, PM: 60min easy
Th: AM: 60min easy, PM:40min easy-medium
Fr: AM: 30min easy, PM:45min easy + indoor soccer
Sa: AM: 45min easy, PM:40min easy
Su: 120min easy long run (first long run after months!!)
December 17, 2009
I don’t know if I should be sad about this race, because I could not defend last years title and was beaten in my home town Zwickau for the first time in years. However, it was such a beautiful feeling to cross the finnish line without being in pain, just going for a cool-down without aiching bones, tendons and muscles.
The 8,5km main race got two winners. My mates Dan and Marc could not decide a winner and crossed the line hand in hand. If I would have been in normal-good shape the guys would have given me some work to win the race. The other runers I invited ended up in the first five places of the race.
Of course my athlete Carolin Tuch won the womens category. Even with stomach problems she followed all my orders I gave her during the race – brave effort!! For me it was the right thing to pace the fastest woman, even if the feet were itching after the first of five rounds.
After the race we had a good time, having a nice meal and some good talk.
before the start
start of the 8,5K race
after the first round
later in the race – already lapping people
after 1 round the Australian Christmas Elf (Dan Hornery) was in the lead but the chase pack caught him in the second round. Still only Marc Schulze provided some competition and the two crossed the finish line together.
December 7, 2009
The second (and already final) race of my Switzerland-Austria road trip. After a week with some running training and my first fall on ice that caused some problems on my toes and knee it was time for another evening race.
I finished the race in Gossau in 12th place in 26:37min, which was still enough to earn me some price money – amazing … seems there is too much money in Switzerland. For me the race was another marker, that it’s not a good idea to compete in big races unless I’m really fit. Already at the start I tore my left hamstrings. Together with several other issues, this caused the fact that I could only manage to average 3:15min/km-pace on this flat course. After the race I felt really, really bad. I felt like going to physiotherapy for 2 hours but unfortunately a warm shower was the only thing that relieved the pain a bit.
If I’m going there next time, I should be in better shape and should be able to compete at a higher level. Now it’s time to recover and get totally healthy. After that I will have a proper(!!) build-up.
December 3, 2009
My first race after 3 weeks and pretty much without running preparation. That’s exactly how it felt – it’s incredible how much you actually loose within three weeks. The fitness is not too bad but it’s so difficult to get used to the high pace and that was the main problem. The fact that I came closer to some of my competitors on the uphill parts of the course (there was quite a climb on the 2,2K-loop).
In general the race was great though: Starting time at 20.20, i.e. running through the darkness with all the Christmas lights and decoration. Only on the first round I had some problems and almost went down twice: The first time after 200m when I didn’t realise a bump in the road and the second time when I twisted my ankle on the darkest part of the course.
Full results here.
November 26, 2009
Today I had the first serious run after 2 1/2 weeks of alternative training. During those 17days I ran something like 15km!!
Before going to the race in Basel/SUI tomorrow I wanted to run a test and see how the heel is going to feel. Additionally I got some new insoles and wanted to try them. I can say that the test was successful and the heel was not causing any problems. However, after so many days without running all the muscles and tendons felt stiff and I felt pretty horrible. The pace was ok: after 3,5km at approx.4min/km pace I ran some 3,5km faster pace (3:25…3:20min/km) with another 3,5km cool-down. At the end I even could pull away a couple of seconds from my Australian training mate Dan.
Tomorrow we (Dan&me) are traveling to Basel. The race is on Saturday night and Sunday we will travel to a far relative of mine.
November 24, 2009
Today I got the results of MRI/x-ray that was taken from my right foot last Thursday.
Both X-ray and MRI showed that I have an obvious heel spur on my right foot. Most probably I had the spur already for a longer time but now the plantar tendon got an acute inflammation. Usually such a “Fascilitis plantaris” takes 4-6 weeks to heal. Well, I already did 2 1/2 weeks alternative training but on Saturday I have an important race in Basel. I will also get an insole for my running shoes, so I hope to run without pain. On Thursday I will make a test session with some faster running and I will see if it works – the insoles should be ready until then.
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