Worn out

training stats
week's total: 4 runs 51K, 1 bike ride 69K, 1 gym session
Su 24/02: long run, 24K, 2:16 hrs
Sa 23/02: bike ride, 69K, 2:52 hrs
Fr 22/02: jog, 5K, 0:30 hrs
Th 21/02: run, 12K, 1:06 hrs
We 20/02: gym 2 hrs
Tu 19/02: run 10K, 0:58 hrs
Mo 18/02: rest

Most runners will know the situation: You are feeling tired and worn out and you don't know any substantial reason for it. Since Wednesday eve I have been really tired. I don't feel like being ill - I am just weak. After a few steps of running I have to fight to get along.

Precautiously I monitored my heart rate during today's long run - I toiled for more than 2 hours but my heart rate stayed at a perfect level between 70 and 75 per cent of my max rate. I was prepared to stop my workout to avoid any risk but there was no forceful sign to do so.

May be it is just the unusual spring time weather we have in February. It is rest day tomorrow and I hope this will help.

On track

training stats
week's total: 3 runs 42K, indoor cycle 1h, gym 2 sessions
Su 17/02: hilly jog, 21K, 2:07 hrs
Sa 16/02: gym 2 hrs
Fr 15/02: 12K, 1:08 hrs
Th 14/02: indoor cycle 1 h
We 13/02: gym 2 hrs
Tu 12/02: jog, 10K, 1:06 hrs
Mo 11/02: rest

This is the 3rd week I could fulfill my schedule which I regard as a success although I have to admit that my schedule is VERY low key.


The experiences along my different workouts might be of interest to those of you who also suffer from the symptoms of "Runner's knee". I found that very slow jogging - like I did on Tuesday - increases problems and causes pain after the run. On the other hand indoor cycling proved to ease these problems. I estimate that within one hour of indoor cycling the knee is bent at least 5,000 times! Common sense says that an arthritic joint has to be moved not to get worse. After one hour of constant cycling my knee seems to be stronger and more solid.

Cautiously increased mileage

training stats
week's total: run 39K, bike 102K, gym 1 session
Su 10/02: hilly jog, 17K, 1:41 hrs
Sa 09/02: bike, 59K, 2:30 hrs
Fr 08/02: bike, 43K, 1:51 hrs
Th 07/02: jog, 11K, 1:11 hrs
We 06/02: gym 2 hrs
Tu 05/02: run, 12K, 1:06 hrs

Received my 3rd Hyalaronan injection and the doc advised to wait a fortnight to decide if any more ones will be useful. The knee still feels sort of weak but as long as I am able to increase my mileage there is no reason to complain.

Most effects of climate change are seriously worrying but I have to admit that sunny and warm days in February are not really unwelcome. Biking in sunshine is so much more fun than indoors.
I enjoyed two bike trips in fabulous weather.

I will join a training camp of our local triathlon club next month on Mallorca. So long I thought it is just biking what we will do but now I learned that it will be a combination of biking and running! I will have to take care not to come back more exhausted than I leave.

Schedule started - views of Gran Canaria

training stats
week's total: 3 runs 34K, gym 2 sessions
Su 03/02: hilly run, 15K, 1:28 hrs
Sa 02/02: gym 2hrs
Th 31/01: jog, 11K: 1:10 hrs
We 30/01: gym 2 hrs
Tu 29/01: run, 8K, 0:45 hrs
---
Su 27/01: run, 11K, 1:00 hrs
Th 24/01: run, 8K, 0:44 hrs

We enjoyed our week of hill walking on Gran Canaria. Here are some pics to show how different the island's landscape is.

This is what we came for. Spectacular rocks in the center of the mountainous isle.

Entertaining but easy walking routes passing old villages like El Chorillo which is built like an eagle's nest between rocky peaks.

Daily life below the West coast cliffs.

The most common picture of Gran Canaria is the one of the Maspalomas Dunes. I had to take care not to catch any naked person on the photo. Walking across the area you get the impression that 2 of 3 people are undressed, thereof 90% are male - most of them not really young - and thereof 90% are gay.


Meanwhile my 12-week-schedule to the London Marathon has started. I am already behind my targets, albeit not seriously. The next 3 weeks will tell if the odd knee is ready to cope with higher mileage.

More about Gran Canaria at Wikipedia
My 12-week-schedule (xls)

Forced rest

training stats
Th 16/01: indoor cycle, 1.5 hrs
We 15/01: gym, 1.5 hrs
Tu 14/01: flat run, 9K, 0:51 hrs
Mo 13/01: indoor cycle, 1 hr

Some medical news: I received my first Hylaronan injection. No effect so far - improvements will show up after third one if at all. By chance I googled informations about a new cartilage therapy which is called Orthokin. Your blood is taken to produce a serum which then is injected into your knee. Before I do the next step - surgery - I think it could be worth to try this conservative therapy. Info German English

Today I am the victim of my principle saying one workout every day. Gym followed by indoor cycling turned out to be too much (we had this before...) and resulted in a strained tendon. At least 3 rest days I suppose.

I am off for a holiday week on Gran Canaria and I leave my laptop behind me! I am sorry, no posting before Feb 01.
Happy running!

Ups! I nearly forgot to post my London training schedule. Obviously that's because I am still ignoring it.

Non-scheduled running

week's total: run 29K, indoor cycling 2 hrs, gym 2 sessions
Su 13/01: hilly run, 11K, 1:00 hrs
Sa 12/01: gym 2 hrs
Fr 11/01: flat run, 10K, 0:57 hrs

I have not yet set up my training schedule for London. I still hesitate to do it because it would be too frustrating to visualize how difficult it is to build up any fitness while injured. Confronted with a proper plan I will have to realize that I can't do sufficient workouts.

I promise to publish my schedule until next Saturday. I am sorry that my personal plan will be very special and not suitable to be copied for anyone else. Perhaps you are interested to have a look at the 4:25-schedule I just created for a friend who wants to run the Hamburg marathon in April:

4:25 marathon schedule (xls-file)

Ecuador report

training stats
Th 10/01: gym 1 hr, indoor cycle 1 hr
Tu 08/01: flat run, 8K, 0:45 hrs
Mo 07/01: indoor cycle 1 hr

Will see the doc not ealier than next Tuesday and hopefully receive my first injection. The knee seems to wait for it.

Those of you speaking German might like to see my photo report of the recent Ecuador climbing holiday. English version still to come.