Sunday, 12 July 2020

French mountains waiting

stats of the week: run 24 km, cycled 36 km, indoor cycled 45 min

I did plan to start at a Solo 10  K run in our neighbour town Dortmund but sudden problems with the Achilles tendon restrained me to race. No idea what the reason for the pain could have been.

However, last week's cycle tour had some impact as I was able to reach a new level on the indoor bike: an average of 168 Watt for the whole of the session. Cycling will be our main sport for the next 3 weeks that we are going to spend at the foot of beloved Mont Ventoux. Lots of sunshine awaiting, great landscape, good food and wine. Looking forward to this!

Monday, 6 July 2020

Cycling the home country

stats of the week: cycled 425 km
stats of the previous week: run 22 km, cycled 184 km

Did a 7-day leisure cycling trip along one of the most German and most romantic part of Germany. Corona lets one see parts of the home country that were never seen before. The journey took us along the rivers Tauber, Aisch and Main for almost 500 km.

Towing the trailer for up to 90 km daily by an average speed of 21 km/h took me to my limits several times.

Approaching Rothenburg when it turned out to be the perfect time to be there. Usually
the Unesco village is flooded by tourists - even from Japan and the USA -
now it was very relaxed.

Beautiful Bamberg was much more busy.

Home of the storks.

Stopover at Kitzingen

Saturday, 27 June 2020

Decent week - almost

stats of the week: run 40 km, cycled 56 km

It was a decent week of running although I did only short distances. Since Corona I havn't run a single long run of more than 20 km. Running performance is still low and most of my workouts were sort of a torment. I remember times when I enjoyed the Runner's High regularly but those times are gone since long. However - never give up!

Tuesday, 16 June 2020

Another Comrades Medal

stats of the week: run 32 km, cycled 183 km, hiked 25 km

It was a busy and satisfying week. Cycling meant a 2-day-trip from Rhine to Maas on my cross bike towing a trailer with 15 kg baggage. Good exercise although it was a very flat route. We enjoyed the relaxed atmosphere in the Netherlands.

Hiking meant the first half of a hilly local marathon route I published at the Alltrails platform.

And running included the unique opportunity to get a Comrades medal for running only 10 K. The worldwide virtual race counted more than 35,000 participants on distances from 5 to 90 K!

Wednesday, 10 June 2020

Weariness and a race

stats of the week: run 23 km, cycled 217 km

I enjoy cycling but running feels unusually hard these days. Without knowing any reason for it I sense running as a physical burdon.

However, I was fit enough to accompany C on a 5 K race that took place in spite of Corona. A field of 250 runners was started in pairs every minute. So the start procedure took more than 2 hours but it still felt almost like a proper race.

Tuesday, 2 June 2020


stats of the week: run 14 km, cycled 113 km, hiked 23 km

Another low level week owing to some minor muscle problems but adding to this I underwent my very first racebike fall after at least 15 years of cycling. It happened without anyone else involved when I overlooked a small step while passing a construction area. Luckily I was quite slow and only suffered skin surface injuries.

Following the George Floyd murder and the president's behaviour I count 4 countries I would be very unhappy to live in: North Korea, China, Russia, USA. And I am not sure about the ranking.

Monday, 25 May 2020

Constant muscle problems

stats of the week: run 18 km, cycled 182 km
stats of the week before: run 22 km, cycled 138 km, indoor cycled 1 h, hiked 12 km

I am rather gutted about my poor running mileage. Due to several muscle problems I had to stick to cycling most of the time and even had a number of rest days. Probably the reason is the lack of strength training and stretching. The gym has opened again meanwhile but I still hesitate to go. Our town is no corona hotspot but there are still a few new infections and I prefer to avoid the risk. However, I can't find the motivation to do strength training at home.

The one highlight of the last week was our 2-day-cycling tour. Towing the baggage trailer with my bike for 90 km each day was a good exercise and got me to my limits. This was another test for a big project I still dream of to do next year.

Sunday, 10 May 2020

75 years after - German participation

stats of the week: run 43 km, cycled 98 km, hiked 14 km

The week shows a decent amount of training, however I am still not happy with my level of performance. Okay, I should be content with this volume of exercise having in mind that I count 67 years meanwhile.

Hiking does not only exhilarate your mind. This is how spruces in the local forests look like this year due to the mighty bark beetle.

By the way the ugliest term of the year does not deal with corona. When Germany prepares to be able to throw US American atomic bombs by German jets and threatens to kill hundreds of thousands of people they call it nuclear participation.

Monday, 4 May 2020

Less bruises and higher speed

stats of the week: run 42 km, cycled 63 km, indoor cycled 1 h, hiked 30 km

In Germany we are still lucky to be allowed to do our sport outdoors. So staying at home develops to sort of a training camp.

I am very happy that I no longer have to take the antikoagulants that had been necessary for one year after my heart attack. It not only means less hematomas. To be honest I now hope to get faster again. I will do some speed intervals to show proof of that.

On our way to a hiking marathon we have now reached 30 km. 42 should be possible in a few weeks.

Sunday, 26 April 2020

Increased sadness

stats of the week: run 25 km, cycled 175 km, hiked 36 km

What a sad day! For the first time after 20 years - a third of my life - there is no London Marathon for me. There was no action necessary to have this in mind but to increase the grief I was wearing London Marathon finisher shirts all week.

The event is officially postponed to 4th October, but I doubt that it will take place. Today first thoughts were published that the marathon could be limited to the elite field. That would make another very sad day.

I wonder how long hiking through the local woods can keep us in a good mood. The situation starts to get depressing especially there is no end to be seen.

Thursday, 23 April 2020

Tough lonesome job

stats of the week: run 19 km, cycled 145 km, hiked 44 km

Did another virtual lonesome race, this time a 10 K on a flat local bike path. The speed was rather okay as I finished after 53:00 min. Usually I enjoy running speed intervals on my own but to keep up the pace for a total of 10 K without any competitors is a tough job. Alas I feel a rising motivation now to get back to speed training.

The Berlin Marathon that was scheduled for 27th Sept is already cancelled. I doubt that London will take place on 4th October.

We still try to stay in good mood by hiking the local woods.

Tuesday, 14 April 2020

New heart rate wake up custom

stats of the week: run 8 km, cycled 130 km, hiked 51 km

During the first Corona panic I bought a treadmill to ensure exercising while being locked-in. Luckily we are still allowed to run and cycle outside. However I developed a new morning habit. To accelerate my morning sub 40 b/sec heartrate I walk 2 km on the treadmill to wake up before breakfast. That really helps my body to get under way.

Corona time is hiking time. As you see my weekly mileage schedule is still fulfilled thanks to long walks through the local woods. 

Tuesday, 7 April 2020

Worst ever

stats of the week: run 40 km, indoor cycled 1.75 h

I was so silly to run a personal Berlin Halfmarathon without proper training. And there were more faults. I didn't warm up. I started too fast. I ignored the temperature, it was the year's first warm day. This process ended up with one of the most gruelling experiences of running I ever had. It was my 62nd half marathon but the first one when I had to walk parts of it due to exhaustion. I finished after depressing 2:04:20 h. I am not sure if it is depressing too that I was the oldest runner taking part in this virtual race.

Lonesome at the startline what should have been my 7th Berlin Halfmarathon.

By the way: Imagine you get a fly into your throat but hesitate to cough because people would be scared you are spreading the virus. I was nearly puking until I got enough distance to surrounding walkers.

Sunday, 29 March 2020

Events on your own

stats of the week: run 33 km, cycled 49 km, indoors cycled 2.75 h, home gym 0.5 h

Next Sunday is the day of the cancelled Berlin Half Marathon. As many others I think about doing this race on my own like many runners ran their own Venloop today.

Strange times, strange life. We are nearly run out of toilet paper but we were able to order a treadmill that will be delivered next week. After years of avoiding the stationary bike on the attic I found the way back to it and enjoyed the workouts. While snow was falling outside I completed a 1-h-session with an average of 137 watt. Not impressive but certainly a start.

Monday, 23 March 2020

Settling down

stats of the week: run 30 km, hiked 14 km, cycled 45 km
stats of the previous week: run 18 km, hiked 18 km, gym 2 h

Things have changed a lot since my last posting. All events cancelled, all gyms closed, London Marathon postponed to 4th October.

We are still allowed to exercise outdoors but my motivation is largely gone. I still enjoy running through the woods but there is no target now to do any speed training. It's time to settle down and think about what is really important.

My regular day has not changed much. You are no longer allowed to leave your home without a good cause. However, I never left home without a reason.

photo: Hiking the Ruhr valley. The world still seems to be idyllic.

Tuesday, 10 March 2020

Waiting to be not disappointed

stats of the week: run 50 km, gym 3 h

Syltlauf organizers still announce that the race will take place. I reckon that many runners will not appear so the pack will certainly be well sub 1000 runners including the relay teams. I have booked travel and accommodation long ago and will not hesitate to start.

The week's mileage is again satisfying but I felt very tired and the muscle pain did not vanish completely. To be honest I would not be very disappointed when all my planned races will be cancelled. It would let me stop training until I feel ready again.

Wednesday, 4 March 2020

All the pain in vain?

stats of the week: run 53 km, gym 3 h

The week's mileage is sufficient and surprisingly I was 2 minutes faster than last year at 26 km hilly race at Bad Salzuflen. However I can't feel really happy as there are still some minor pains that prevent me from sticking to the schedule especially speed sessions.

Alas - things look like all the training will be in vain as it is likely that both Berlin Half Marathon and London Marathon will be cancelled due to the Corona virus. I still have some hope for London knowing that British people are more relaxed. The most disappointing option would be a London Marathon with all overseas runners banned.

Friday, 28 February 2020


On your weekend run remember the victims of Hanau, 19/02/20:

Gökhan Gültekin
Ferhat Ünvar
Hamza Kurtović
Mercedes Kierpacz
Sedat Gürbüz
Kalojan Welkow
Bilal Gökçe
Said Nessar El Hashemi
Fatih Saraçoğlu

Monday, 24 February 2020

Back to drugs

stats of the week: run 46 km, gmy 3 h

I got back on the roads and was able to complete a long run of 21 km. But now I am already back to Diclofenac and have to wait if I can get ready for the Syltlauf in time. No good propects - however there are people who have more serious problems to face.

Sunday, 16 February 2020

Time out

stats of the week: gym 3 h
stats of the previous week: run 23 km, gym 3 h

No good news as you see. I ignored the muscle problem as long as possible. Until there was no choice. Rest! Ice! Diclofenac! Tape! Infrared radiation! ... no improvement for more than a week. Now I hope to get back on the track this week. Keep fingers crossed.

Monday, 3 February 2020

Indoor sweating

stats of the week: run 40 km, gym 4 h

Did the same intervals once more but then I had to cancel the scheduled long run due to (hopefully ) minor muscel problems. Luckily I was able to do cautious 14 K on the treadmill instead. Found the treadmill much harder than outdoors. It was a lot of sweating.

Monday, 27 January 2020

13 weeks to London

stats of the week: run 48 km, gym 4

Looking at the figures it was a decent week of training. Alas, most workouts let me feel tired. Did intervals on the treadmill - 8 times 700 meters at 5:12 to 5:00 pace - and found it rather hard.

Set up a cautious schedule for my spring races at Sylt (15/03), Berlin (05/04) and indeed London (26/04). Just 13 weeks to go

No good news from the health front. Got my blood tested and the result was that bad that I got (not really) convinced to go back to at least half the daily dose of statins. Not happy with that.

Sunday, 19 January 2020

Tired and limited

stats of the week: run 38 km, gym 4 h

I pondered a lot about the reason why my performance improved although I didn't increase my training effort. Then I found one assumption. I halfed the application rate of my blood diluter. I have done this for 3 weeks but now I got convinced to turn back to the full dose. Every reputable source says that you should stick to 2 x 90 mg of inhibitors of platelet aggregation for a full year after you got coated stents. Now I will see if I slow down again.

photo: my look after 9 K

On this Saturday I did slow down. Maybe it was the expected fatigue when running the 3rd 10K race within 3 weeks. Legs felt tired from the start on and breathing was limited. However, I was fast for the first 5 K but then I was forced to slow down. Finally 50:35 was still the second best time for the last 2 years. No reason to moan.

Monday, 13 January 2020

Elderly boy wonder

stats of the week: run 43 km, gym 3 h

Miracles are rare but sometimes they happen. Sunday's 10 K was such a kind of wonder. A cold and very windy day, but a flat and fast course. I hoped to confirm a 51 min time but things got even better. Apart from 2nd and 3rd Km I was able to run a sub 5 min/K pace and finished after 49:57 min. A personal best since more than 2 years!

Surprisingly I was placed only 8th in my age group. Indeed the area is known for a big number of really fast senior runners. They were all there obviously.

I can't really tell a reason for the improvement. I have only just returned to speed intervals. May be the performance follows the relaxing and sunny holidays on Hawaii. May be the repaired heart gets back to a state of higher effort. Now I am curious about my running year 2020.

Tuesday, 7 January 2020

New target may be realistic

stats of the week: run 33 km, gym 3 h

I surprised myself by running the 10K New Year's Eve Run in a year's best of 50:38. Even more surprising was that I could run the final 3 km at a pace of sub 5 min/K. So new hope is rising that I could be able to run a sub 50 min in 2020. It is a real challenge but I will try. Weekly speed work might enable me to reach this target.

Approaching the finish line it doesn't look easy. Alas I enjoyed the race.