stats of the week: run 15km, indoor cycling 2h, gym 4h
stats of the week before: run 18km, indoor cycling 1h, gym 2h
It's still a toilsome start into the running year. Well - I booked my first age group victory due to the absence of cempetitors. But only by putting up with a prolonged muscle problem. At least I won a sixpack of beer! Now I can cool my sore thigh with the cans.
I still hope to get fit for the year's big challenges. Everything is booked - no way back.
Monday, 28 January 2013
Sunday, 13 January 2013
Not many Sixties remained
stats of the week: 36km, gym 2h
This photo document proves that I started yesterday's race as the third last runner of the pack. I wanted to make sure that the day remains a training day. Anyway it ended up as quite a fast session as I averaged a 4:47 min/K pace on a hilly 9.2K course. Finishing my first M60 race I got second of my new age group. I have to admit it was a small field with just 6 oldies like me.
This photo document proves that I started yesterday's race as the third last runner of the pack. I wanted to make sure that the day remains a training day. Anyway it ended up as quite a fast session as I averaged a 4:47 min/K pace on a hilly 9.2K course. Finishing my first M60 race I got second of my new age group. I have to admit it was a small field with just 6 oldies like me.
Thursday, 10 January 2013
Proud old and sweet new year
stats of 2012: run 1,692km / cycled 3,956km /gym 62 visits
The New Year's Eve run is already history but I'm still proud of my result. Unexpectedly I was able to average a 4:31min/K pace and finished 1:07:39 h what is once more one minute faster than in 1985, a mere 27 years ago when I did the very same race for the first time. Even more, I missed my age graded 15K personal best by just 5 seconds! Counting this I regret again that I mistook the first archway with the finish line and lost a few seconds by stopping too early.
It looks being time to recover but this sweet meal is deserved by cycling 470K on the enchanting island of Lanzarote - a week long first sort of training camp in 2013. Now back in rainy Germany I plan to concentrate on running again.
The New Year's Eve run is already history but I'm still proud of my result. Unexpectedly I was able to average a 4:31min/K pace and finished 1:07:39 h what is once more one minute faster than in 1985, a mere 27 years ago when I did the very same race for the first time. Even more, I missed my age graded 15K personal best by just 5 seconds! Counting this I regret again that I mistook the first archway with the finish line and lost a few seconds by stopping too early.
It looks being time to recover but this sweet meal is deserved by cycling 470K on the enchanting island of Lanzarote - a week long first sort of training camp in 2013. Now back in rainy Germany I plan to concentrate on running again.
Monday, 24 December 2012
Monday, 17 December 2012
Young girl beats old man
stats of the week: run 29km, gym 3hrs
The 3rd race in 3 weeks - that's the first excuse for not having run 10K sub 45 mins what was my declared target. Also conditions were not really perfect - heavy rain and strong winds on a cold Friday evening. But the main reason was that I started too fast!
Shortly after setting off I noticed a trio of club runners who paced a little girl looking very young. Later I learnt she is already 13. I got so excited looking at her easy and perfect running style that I followed the temptation to keep their pace and the first 2km were great fun.
Soon I had to admit that she was too fast for me and after 3km I lost the group. After 5km I was so exhausted that I could hardly imagine to finish this race. On the second half I was overtaken by at least 20 runners. All hope was gone and my only thought was to reach the finish line.
The little girl finished 3 mins ahead of me, my time was 45:49, still not too bad as the average of 4:35 min/K is just the same as two weeks before. Alas - there is little hope now that I'll be able to run the New Year's Eve race of 15K in a 4:30 pace.
The 3rd race in 3 weeks - that's the first excuse for not having run 10K sub 45 mins what was my declared target. Also conditions were not really perfect - heavy rain and strong winds on a cold Friday evening. But the main reason was that I started too fast!
Shortly after setting off I noticed a trio of club runners who paced a little girl looking very young. Later I learnt she is already 13. I got so excited looking at her easy and perfect running style that I followed the temptation to keep their pace and the first 2km were great fun.
Soon I had to admit that she was too fast for me and after 3km I lost the group. After 5km I was so exhausted that I could hardly imagine to finish this race. On the second half I was overtaken by at least 20 runners. All hope was gone and my only thought was to reach the finish line.
The little girl finished 3 mins ahead of me, my time was 45:49, still not too bad as the average of 4:35 min/K is just the same as two weeks before. Alas - there is little hope now that I'll be able to run the New Year's Eve race of 15K in a 4:30 pace.
Monday, 10 December 2012
Old runner - old rule
stats of the week: run 40km, gym 4hrs
stats of the week before: run 34km, gym 4hrs
stats of the week before: run 34km, gym 4hrs
Two very different personal race experiences on two consecutive weekends.
First a flat 9.6k lap with perfect conditions where I struggled from start to finish and averaged a 4:35min/K pace by outmost effort.
First a flat 9.6k lap with perfect conditions where I struggled from start to finish and averaged a 4:35min/K pace by outmost effort.
This was followed by 9.1K race on a very cold and wet day on streets and pavements covered by snow slush. Once again an old rule proved to be true: Performance is best when you don't expect yourself to deliver a good result. Without pushing too much I was able to run a 4:26min/k pace.
Tuesday, 27 November 2012
Sweaty times on the treadmill
stats of the week: run 56km, gym 2hrs
Back to a sufficient mileage I included treadmill intervals to my schedule - as I do in December usually. Looking at the time table below, my speed might seem to be too low. I've been doing this for more than a decade and I learnt that my heartrate is 10 beats higher on the treadmill compared to outside workouts. Experience says that this sort of speed will get me fit for New Year's Eve Race and I always was able to run at a 4:30 min/km pace for 15K. But I doubt I can do it again as I got older by one year again.
Back to a sufficient mileage I included treadmill intervals to my schedule - as I do in December usually. Looking at the time table below, my speed might seem to be too low. I've been doing this for more than a decade and I learnt that my heartrate is 10 beats higher on the treadmill compared to outside workouts. Experience says that this sort of speed will get me fit for New Year's Eve Race and I always was able to run at a 4:30 min/km pace for 15K. But I doubt I can do it again as I got older by one year again.
| from km | to km | kmh | min/km | time |
| 0,0 | 0,2 | 3,5 | 17:09 | 03:26 |
| 0,2 | 0,6 | 8,5 | 07:04 | 06:15 |
| 0,6 | 1,0 | 9,0 | 06:40 | 08:55 |
| 1,0 | 1,5 | 9,5 | 06:19 | 12:05 |
| 1,5 | 2,0 | 10,0 | 06:00 | 15:05 |
| 2,0 | 2,5 | 12,0 | 05:00 | 17:35 |
| 2,5 | 3,0 | 12,5 | 04:48 | 19:59 |
| 3,0 | 3,5 | 8,5 | 07:04 | 23:30 |
| 3,5 | 4,0 | 12,0 | 05:00 | 26:00 |
| 4,0 | 4,5 | 12,7 | 04:43 | 28:22 |
| 4,5 | 5,0 | 8,5 | 07:04 | 31:54 |
| 5,0 | 5,5 | 12,0 | 05:00 | 34:24 |
| 5,5 | 6,0 | 13,0 | 04:37 | 36:42 |
| 6,0 | 7,0 | 7,0 | 08:34 | 45:17 |
| 7,0 | 7,5 | 12,0 | 05:00 | 47:47 |
| 7,5 | 8,0 | 12,7 | 04:43 | 50:08 |
| 8,0 | 8,5 | 8,5 | 07:04 | 53:40 |
| 8,5 | 9,0 | 12,0 | 05:00 | 56:10 |
| 9,0 | 9,5 | 13,0 | 04:37 | 58:29 |
| 9,5 | 10,0 | 8,5 | 07:04 | 1:02:00 |
| 10,0 | 10,5 | 12,0 | 05:00 | 1:04:30 |
| 10,5 | 11,0 | 12,7 | 04:43 | 1:06:52 |
| 11,0 | 12,0 | 8,5 | 07:04 | 1:13:56 |
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