Sunday, 8 April 2018

Final Countdown

stats of the week: run 49 km, cycled 131 km

I fulfilled my schedule to run 100K during the 11 days on Lanzarote. Together with 240K of hilly cycling it makes a decent holiday. I don't think I could do more for the final countdown to the Boston-London double.

It may help that I have to start at the very end of the 25,000 pack in Hopkinton. This will prevent me from beginning to fast. My plan is to keep a 6:30 min/K pace to avoid too much load to the muscles.

Scenes of Lanzarote:

Sunday, 1 April 2018

Long jog done

stats of the week: run 55 km, cycled 109 km, gym 2 h

We are lucky with the weather on Lanzarote and conditions are perfect for cycling and running. Managed to complete the long jog but only with two short walks at 25 and 27 km. Cannot really imagine to finish a marathon in two weeks. However, experience teaches that you can do more than you think. So I stick to my plans doing the double of Boston and London. There is no plan B.

Monday, 26 March 2018

Last hope for the April double

stats of the week: run 13 km, gym 3 h

Still no proper training. The muscels had to recover from the load of last Sunday. Now all my hope weighs on the 11 days I will spend on the Canarian island of Lanzarote from tomorrow on. Plans are to run around 100 K during this period with some easy cycling in between. My very last chance to get prepared for the Boston-London double!

Tuesday, 20 March 2018

Nightmare with blue sky

stats of the week: run 45 km

There are things that have to happen and they do happen.

I felt quite okay on the morning of the Syltlauf. And the sky was blue. However, it was cold. Very cold for mid March: 0°c. And a very strong wind from the East.

As I knew the route it was clear that the first half of the route is not too bad. The wind was from the right side. Fairly okay, but we again and again lost the straight way, blown to the left by strong blasts.

I spotted one of my age groupers and tried to keep his pace. It was exactly the pace I planned in my dreams. Too fast today. After only 14 K I had to let him go. At half way it was clear that the second part will become a nightmare of a run for me. Many runners quitted at half way where all the hotels are. Undoubtedly this year's conditions were by far the hardest of my 9 participations.

From 24 K on it was only walk and jog for me. From now on the wind came from the front.
I got passed by hundreds. Only at the final home stretch I took my very last power to overtake the winner of age group 75...

My very disappointing time of 3:23 h made me placed 4th in M65 surprisingly. Only 11 of the 29 pre-registered M65 runners started or made it within the limit of 4 hours.

I learnt what I already knew but didn't do. Only race when you are healthy.

Sunday, 11 March 2018

Forced to taper

stats of the week: run 6 km, gym 2 h

It looks like I had started the tapering for next week's 33K-race. It have not. I was forced to stop any kind of activity by a more severe cold than last time. In fact it seemed to be the same affliction I had 3 weeks ago. My guess seems to be confirmed that I was not really fit when running last Sunday's half marathon.

As the whole weekend is booked I hope to be able to take part in the race. But I have to realise that there is no hope to go for a high performance.

Thursday, 8 March 2018

Disappointing London Big Half Weekend

stats of the week: run 42 km, gym 2 h

My first this year's London weekend was no successful one for me. 1:51:50 is not the result I hoped for. Okay, there is no lack of excuses.

Our Friday flight by Flybe to London City was cancelled just when we approached the gate. Then we had to queue for 2 hours to get a new booking for Saturday but this had Birmingham as its destination.

On Saturday we got no information by Flybe while we waited for 6 hours to finally board our flight into Birmingham. A convenient train ride brought us into London City by 9 pm.

On Sunday morning I first assisted C to collect her bib then I made my way to the orange start area that was on the South side of the river. There I had to queue for 40 minutes to receive my number (and I have to admit I pushed myself forward). Luckily I was able to drop my kitbag a second before the lorries closed.

However, I tried to follow my race schedule but felt from the first mile on that this was not my day. Legs felt okay but I had problems to breathe freely. Maybe - hopefully - I was not completely recovered from the latest cold. Otherwise I would have to face a significant backdrop of my performance. Imagine last year I was 7 minutes faster.

Just to warn you I should mention that also our Flybe flight back to Dusseldorf got cancelled what meant another delay of 4.5 hours.

By the way thanks to Tower Hotel who did not charge us for the missed night.

Sunday, 25 February 2018

Realistic challenge?

stats of the week: run 44 km, gym 4 h

I skipped the treadmill speed intervals once again as I felt that 2 half marathons within 2 weeks with a long run in between would be enough load for my body and legs.

Completed the long run at a temperature of 2°c and very cold wind and I was totally exhausted after this experience. I now start to realise that my 33 K target of sub 3 h may be too ambitious. I would have to be as fast as three years ago. You always need a challenge but this one may be too high for me.

We'll see. Next goal is sub 1:50 at the Big Half.

Thursday, 22 February 2018

Brexit Half Marathon

Got the final instructions for the Big Half London Marathon. Surprisingly there is no Expo. British residents receive their start package by postal mail. Overseas runners have to pick up their bib, chip and kitbag at race morning before the start. And they are required to present their passport!

What do organisers think how we should handle the passport during the race? It seems to be unthinkable for them to send a letter across the Channel. Perhaps this race should be called the BREXIT HALF.

Adding to this there is more unexpected inconvienence. I booked the Tower Hotel to have the start line right in front of my doorstep. Now I learnt that I have to pick up my number south of Tower Bridge but will not be allowed to cross the bridge. That means I will have to walk 2 miles to cross the river via London Bridge only to get to a point that is 300 yards away from my hotel.

I better should have a cup of tea and keep calm.

Monday, 19 February 2018

Back on Road

stats of the week: run 37 km

Had to cancel more workouts and given a week of illness I have to be satisfied that I am on the road again. Only almost recovered I took part at the local half marathon in Bertlich where I tested a pace of 5:20 min/k. I managed the speed but felt to touch my current limit. In 4 weeks my goal is to keep this pace for 33 km. Some more work to be done to get there. Next target is the London Big Half within 1:50 h what requires a pace of 5:10 min/k.

Sunday, 11 February 2018

Week of weakness

stats of the week: run 31 km, gym 4 h

No good news this week. I had to skip the most important workout of the week - the long run - due to the ongoing cold that got worse. At this point any more running doesn't make sense. Heart rate and oxygen saturation looks perfect but I feel absolutely weak. This is already my second week that I can't follow my schedule. Keep calm should be the motto now. 3 weeks to the London Big Half and 5 weeks to the Syltlauf.

Sunday, 4 February 2018

Old heart beats less

stats of the week: run 39 km, gym 4 h

I had to skip one workout this week due to a minor calf problem but I still feel on course with my schedule. The second interval session on the treadmill confirmed that my heartrate decreased by around 10 bpm during the last 3 years. That is a big step backwards as this limits my performance. Anyway, that is not a new finding, I experienced these changes noticing my times and speed already.

I changed the intervals from 6 x 1km to 3 x 2km this week to get prepared for longer runs with a higher pace. Highest pace was 13 kmh and heartrate 140 bpm. Still hope to increase the heartrate a bit by a slightly higher pace.

Sunday, 28 January 2018

Senior's schedule

stats of the week: run 49 km, gym 3 h
stats of the week before: run 46 km, gym 2 h

Two decent weeks of running, in spite of a mild cold. I set up this schedule to build up to my spring target, the Syltlauf on March, 18th. As you see it is designed as a cautious schedule for a senior runner. I hope to be able to finish  the 33 K of the Syltlauf in exactly 3 hours.

Saturday, 20 January 2018

Happy holiday racing

stats of the week: run 24 km
stats of the week before: run 29 km

It was a holiday of happy runs in South Africa. However, I am not really happy with my performance. Did two hilly 15K races in 1:23 and 1:25 with some stomach illness in between that threw me back.

South African brand: Protea

Scene at Woodstock, Cape Town

Next main target is The Big Half in London on March 04. I feel I should set up a proper training schedule to improve within only 6 weeks to go. More important for me is the Syltrun (33K) on March 18 where I hope to deliver my very best.

The final stretch of Hohenort 15K

Bay to Bay Finish

First idea is to complete at least 40K per week. Second is to do one interval session and one long run per week.

Monday, 1 January 2018

Review the year

stats of the week: run 44 km

Another parkrun at Franschhoek done, a rather bad one for me. After 2.5 km I took a wrong turn and lost about 20 seconds, after 4 km I had such a bad cough that I had to stop and walk for a while. Finally I was still 13 seconds faster than 2 weeks before.

On New Year's Eve we once more did the lovely Runners Memorial Race. Before the start the speaker reminds the crowd of the runners who passed away during the year. It is a very special atmosphere when suddenly everybody is silent and listens respectfully to the names.

I had two targets. To run sub 40 minutes and to finish without a cough issue. Both were successful. 39:52 means 10 seconds faster than last year. A fairly happy year end.

Stats of the year disclose that I ran only 1,373 km in 2017 but 6,392 km on the bike are a record. Together it makes my 3rd highest quantity ever. My focus for 2018 is on running as I am the youngest vintage in age category 65 now. 

Happy new year everybody!