stats of the week: run 60km, indoor cycling 1h, gym 4h
It was a week of tough training that unsurprisingly ended with tiredness. 3 weeks to go to Peninsula Marathon and the longest run is now extended to 18K. Plans are to complete two more longish runs and take the South African event as a further build up with a target time around 4:15h.
However, I just discovered that the age group winners are offered prize money! The three first M60+ will earn 750 Rand / 400 Rand / 250 Rand. Last year the 3rd man M60+ clocked 3:48:24, still a capable time for my old tired legs. Remember 100 Rand are worth 6.50 Euro (8.90 US$).
Monday, 27 January 2014
Wednesday, 22 January 2014
More holiday than training
stats of the completed week: run 27km, cycled 340km, gym 1h
Lanzarote weather was slighty disappointing due to strong winds most of the time and unusually frequent showers. Cycling wasn't always a pleasure, so training was limited.
Lanzarote weather was slighty disappointing due to strong winds most of the time and unusually frequent showers. Cycling wasn't always a pleasure, so training was limited.
photo: cloudy day above Haria
4 weeks left to Peninsula Marathon. Target is now to build up long runs. The marathon is planned as just a build up for later challenges, so I don't worry. However, weekly mileage should soon increase to more than 30 miles/50km.
Friday, 17 January 2014
Cycling away the strain
stats of the week so far: run 14km, cycled 210km, gym 1h
stats of the week before: run 9km, cycled 60km, gym 4h
The strained muscle in mind I started the yearly Lanzarote cycling week without big hopes.
Luckily the problem decreased after the first tour and now I was already able to cautiously take up running again.
It's my 4th time on the island but the first time I experience rain. We had 4 nice days of cycling before we preferred to take a rest day due to bad weather. However, one touristic day is not the worst you can do escpecially when visiting the local vinemaker and buying some very good bottles.
stats of the week before: run 9km, cycled 60km, gym 4h
The strained muscle in mind I started the yearly Lanzarote cycling week without big hopes.
Luckily the problem decreased after the first tour and now I was already able to cautiously take up running again.
It's my 4th time on the island but the first time I experience rain. We had 4 nice days of cycling before we preferred to take a rest day due to bad weather. However, one touristic day is not the worst you can do escpecially when visiting the local vinemaker and buying some very good bottles.
Monday, 6 January 2014
Mad way to change the year
stats of the week: run 36km, indoor cycling 50min, gym 3h
I know I must be mad. The strained muscle was just cured I took part in a shorter New Year's Eve race of 10K. The thigh was fine but my lung was still sick. Nearly struck down to the ground by cough attacks I finished the 10K after 46:23min giving more than I had. Afterwards I wondered that I survived.
Only 5 days later - on Sunday - I felt I should be part of the inaugural 13K run around the wee Phoenix lake at Dortmund, called New Year Run. I reasonably took it as sort of speed training and followed the 5min/K pacemaker for 3 laps before I increased the speed for the final 4th lap. Surprisingly fast enough to win my age group ... but the result was another strained muscle.
I know I must be mad. The strained muscle was just cured I took part in a shorter New Year's Eve race of 10K. The thigh was fine but my lung was still sick. Nearly struck down to the ground by cough attacks I finished the 10K after 46:23min giving more than I had. Afterwards I wondered that I survived.
Only 5 days later - on Sunday - I felt I should be part of the inaugural 13K run around the wee Phoenix lake at Dortmund, called New Year Run. I reasonably took it as sort of speed training and followed the 5min/K pacemaker for 3 laps before I increased the speed for the final 4th lap. Surprisingly fast enough to win my age group ... but the result was another strained muscle.
Monday, 30 December 2013
Ready outdoor and indoor
stats of the week: run 26km, gym 1h
The wee injury seems to be gone fortunately so I was able to start jogging cautiously again. Missing proper speed training I don't feel fit for the traditional 15K race but I'm happy to start into the New Year being able to do outside workouts.
Happy New Year to everybody. Keep running!
The attic is ready for wintry indoor workouts too:
The wee injury seems to be gone fortunately so I was able to start jogging cautiously again. Missing proper speed training I don't feel fit for the traditional 15K race but I'm happy to start into the New Year being able to do outside workouts.
Happy New Year to everybody. Keep running!
The attic is ready for wintry indoor workouts too:
Wednesday, 25 December 2013
Unhappy new year's eve
stats of the week: run 20km, gym 6h
Merry Christmas and a happy new year 2014!
Many thanks for still visiting this blog. It's a pleasure to know you're out there and enjoy running.
My most active year now has to end by a little disappointment. The joyful christmas race strained my inner thigh muscle what I ignored first and worsened it by doing an interval session on the treadmill. Result is that I have to cancel the New Year's Eve run. That is sort of a letdown since the 15K-race on the last day of the year is the one event I took part in more often than in any other race: 21 times so far.
However, I know I shouldn't worry and better stay happy and look forward to oncoming events. Most important is to get fit again for the Cape Peninsula Marathon on Februar 16th.
Merry Christmas and a happy new year 2014!
Many thanks for still visiting this blog. It's a pleasure to know you're out there and enjoy running.
My most active year now has to end by a little disappointment. The joyful christmas race strained my inner thigh muscle what I ignored first and worsened it by doing an interval session on the treadmill. Result is that I have to cancel the New Year's Eve run. That is sort of a letdown since the 15K-race on the last day of the year is the one event I took part in more often than in any other race: 21 times so far.
However, I know I shouldn't worry and better stay happy and look forward to oncoming events. Most important is to get fit again for the Cape Peninsula Marathon on Februar 16th.
Wednesday, 18 December 2013
6-mile-christmas
stats of the week: run 40km, indoor cycling 1h, gym 2h
Back home in wintry Germany I had 3 nights to overcome the jet lag before my start at the local christmas city race. They could call it a 6-mile-race since the distance is exactly 9.6K.
Training in sunny Jamaica did pay off: My speed was faster than two weeks before, an average of 4:29min/K compared to 4:37min/K. The earning was a second place in the age group - just 4 sec in front of my persecutor.
3 happy elderlies
Next step is the traditional 15K New Year's Eve race that I have run regularly since 1985. Will I once more be able to run faster than 28 years before? I reckon it's over now. I should not deal too severely with myself. Turned 60 now it's time to be happy with a slow but smiling finish.
I know you don't believe me. You're right.
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