7 weeks to go

stats of week 8: run 62K, 2 gym workouts

It was high time to do my first proper longish run. On Wednesday I completed 26K thereof the final 10K at increased speed. Everything was fine but I ended up so tired that I had to cancel the indoor cycling course on Thursday. However, once again the week's mileage was higher than scheduled. So far I would call my spring training the best I have had since 2004.

I feel very sorry for Paula Radcliffe who is once again out of the race. I was looking forward to seeing her competing with Irina Mikitenko. The crowds will be less big now. I reckon it was Paula's last chance to run the ordinary London Marathon. Next year she plans to have another baby year, and then she'll have to build up for the Olympics London 2012.

Now it's a week of short tapering for the Hastings Half Marathon on Sunday, March 15.

Lanzarote Gallery

Please refer to the following page to view some photos of our Lanzarote cycling week:

http://picasaweb.google.de/uli.witten

Surprisingly fit

stats of week 9: run 44K, cycled 450K (4800 hm)

I regard the recent week on Lanzarote my toughest week of training ever. The island is really perfect for race biking with good roads, few traffic, and hills that are just high enough to be a challenge while beeing not too steep. We did daily rides between 67 and 120 K with average height meters of more than 1,000. I was surprised that I was able to keep up with F. who usually is a tough biker but I am not sure if the reason was my strength or his weakness. Anyway, it was a great and successful week! I will come up with photos shortly.

The upcoming target now is to do some longer runs to build up endurance for London. Next highlight is my taking part in the famous Hastings Half Marathon which is one of my dreams since very long.

Canarian performance

stats of week 10: run 52K, cycled 1hr indoor and 73K, 2 gyms

Hi Folks,

greetings from the Canarian island of Lanzarote where hundreds of triathletes meet to get fit for the upcoming season. I am here for a week with friend F to do some biking. We did a 73K and 93K tour yesterday and today and I have to admit I am somewhat proud not to be overtaken by any of these fashionable very fit looking people.

We even managed to run short distances after biking - until my muscels were close to cramp. Unfortunately the hotel has the best buffet I have ever enjoyed so we are not in danger to lose weight. The all inclusive tariff lets us also have some very good vine and cocktails... The eating and drinking performance is developing much better than the biking performance ...

Due to our after bike runs the week's mileage ended up even higher than planned. I hope my good old knees won't complain later.

Longing for Summer

stats of week 11: Run 40K, Cycled 1hr, 2 gyms

I know what I said last Sunday. I promised to go for a week of recovery. Well, finally I was forced to do. After tough workouts on Thursday and Friday my body's defences got so weak that I caught the second cold of the year. Luckily it's not a really bad one so I hope to be back to planned mileage soon. I have to - because from Saturday on I should be able to keep up with F.'s speed. We'll be cycling on Lanzarote and I am looking forward to enjoy summerlike temperatures just for a week.

Too motivated?

stats of week 12: run 55K, cycled 3 hrs, gym 2 workouts

As the graph shows it was a week of highly motivated training. I am slightly worried it was already too much for my body so I will make up for the busy start with a week of recovery.

Even more remarkable is the fact that I continously did some kind of sports daily for the recent 3 weeks, a streak of 21 consecutive days of activity. Of course this was only possible by doing regular cross training like cycling and weight training.

I couldn't hesitate to do a short race today. It was my 26th appearance at this nearby event and I was still hoping to win my age group for the first time here. I like the short distance of 5K as you are close to the finish shortly after the first couple of miles. My time - 21:17 min - was sort of disappointing but I was still hoping for the much sought-after cup. Until I had to recognise that there was one much faster M55 who clearly deserved the victory. So I ended up placed second once more.

Scheduled Reluctance - 12 weeks to go

stats of week 13: run 30K, cycled 5 hrs, gym 2 sessions
(week no. counting down to London Marathon on 26/04/2009)

Reluctantly I have now set up a rough training schedule for my final 12 weeks up to the London Marathon. I have to admit I am still dreaming of 3:30 marathon. The planned mileage does not fit to this target. It can only work with cycling and weight training added and it is not suitable for anyone new to running. Usually one would recommend to do around 70-80K per week and at least 5-6 long runs to be able to run a 3:30 marathon.


On Monday I was out for the first ride on my new hardtail mountain bike. I was really crazy about it and inaugurated it by a fabulous overturn! Luckily I didn't break my arm again... Once more I was reminded of my former motto not to do any cycling before the London Marathon... Nevertheless I will go to Lanzarote for a week of cycling end of February (week 9).