To run every day for at least 30 mins is the goal for my vacation. So far I missed one day out of seven- 4 days now in a row (25.5 km). 22 days to go...
In the US there is even an association for every-day-runners: http://www.runeveryday.com/
Specially I have to build up speed. Right now I am as slow as a turtle.
Today's weekend training was naff. By bike nice 6k to the swim; 2k Swim in slow 1:06h, but fine technicalwise; then: flat tyre in the rain on the way back. - Switch to the metro and a darkness run for 5k. I am on the blink. Definitely, I am searching now for a spinning class and a magnet-bike-trainer.
A colleague told me he is doing an olympic tri every weekend. Respect. There is much to do for me....
today I bought the Petzl "Zipka Plus" free hands lighting. It is really comfortable to wear during the running I never thought it is so convinient. Now I really enjoy the jogging in the night.
Last tuesday I got an influenza vaccination, which knocked me out this week. No training so far. Today I will restart with a little running and tomorrow, if the zuerich weather keeps to be sunny I go for a tri-training.
This year so far I reached the following levels (according to my polar stats):
- swim: 47 km
- bike: 1100 km
- run: 772 km
I am happy with these figures, also because I did not record all training sessions and know I did a little more. However, for the Ironman next year I have to reach new levels. Exciting. 
http://esamultimedia.esa.int/images/EarthObservation/pri_fuji_H.jpg
Right now there is awful weather in Zuerich. Heavy wind combined with gentle, but steady rain. Winter is approaching. However, I did 1 h biking and 1 h running right after the biking. Luckily I took some lights along, since the sun sets early. Bad thing: I gained some weight over the last weeks. Good thing: It doesn't seem to be fat only. I have to cut down my daily food rations.
So long
Today is Ironman day. Very interesting race in Hawaii, since a lot of new girls/guys turned up. My personal training is still low-level. I am still recovering from the marathon in Berlin. Today I went jogging with Irina. It feels, if my legs are different ones after the marathon. Anyhow, it is getting time to get serious into training.
Monday: both legs are still hurting, I am limping, shoulder tension
Tuesday: walking stairs becomes normal
Wednesday: legs are fine, jumping possible
Thursday: Shoulders become more relaxed
Friday: First swimming session, shoulders fine
Saturday: Resting
Sunday: First jogging session, back to normal ;- )
http://88.151.64.106/events/berlin_marathon/2007/
today I fly to Berlin. tomorrow I will get registered. the day after tomorrow I will run 42.195 km or a bit more... ;- >
yesterday and today I feel strong. My muscles are waiting for the race. Hopefully the stretching I did was enough to prepare my sinews (Sehnen).
Lost my cap the last week and I have to by a new one first.
The results can be seen at: http://www.real-berlin-marathon.com/events/berlin_marathon/2007/ergebnisse.php
The weatherforecast for Berlin on sunday: 17 °C max 10 °C min. Sun and rain.
If ain't raining, I ain't training.
Cheers, Tim
I feel excited. Today I told Irina it was just 6 months ago in Jakarta, when I said to her: "Now it is time for a marathon". Now, 6 months later it becomes reality. One week to go. I am confident to get the distance finished. How long was it again? I forget it all the time. Maybe my brain doesn't like to remember the 42.195 kilometres (26 miles 385 yards). http://en.wikipedia.org/wiki/Marathon
By all means I have to prepare:
1. my body: stretching every day from now on
2. organize the travelling (print out hotel, route, flight, ...)
3. mentally: go through the race distance again.
To quote John Maynard Keynes (1883–1946), British economist:
"In the long run we are all dead."
cheers, Tim
Found two nice quotes on a website:
"If it ain't raining - we ain't training!" (Marines)
"Mess with the best - die like the rest" (Marines)
This week I recognized, that I lost fun while training. I found 3 reasons why I don't get my gear on and complete the training sessions:
1. Too much focus on running
Since there are only 36 days to go for the marathon in berlin, I was focused only and too much on running. I neglected biking and swimming totally, so there were no balance. After two days picking up the normal training (swim and bike), I saw, that my generell stamina isn't there anymore.
=> Action: Balance the training, do more swims and bike sesssions!
2. No stretching
I had some serious problems with my achilles tendon. No stretching and wrong nutrition (higher weight) contributed to pain in the muscles, who are responsible for the force transmission of pushing the foot from the ground.
=> Action: Do stretchings!!!
3. Work and training not in sync
I skipped a lot of trainings during the last 3 weeks. Terrible.
=> Train together with a trainingspartner!
4. Wrong nutrition
While working my eating habits become irregular. I have to make a nutrition plan every evening before the next day!
=> Plan your nutrition!
Again a week closer to the marathon race. I have to get up and go training! 42 days to the marathon. Highest risks/needed actions:
1. I am too fat right now: 90 kg. - Goal: 83!!!
=> no sweets, alc and junkfood - instead regular fruits! & water
2. I am not trained well enough: I need long runs during the week!!!
=> go for the training: intensity and length/quantity
3. frequency training
4. Stretching
5. Swimming
Last week was great. I had training sessions and a first long run after some time(16km). I learned the following lessons:
* use 2 T-shirts to stand the wind
* never run without your running hat
* take a power-bar with you.
I needed two hours while taking it easy. The biggest improvement I have to make: STRETCHING. I skip it always, but it has to be done to protect my ankles, strings and muscles.
Rob, great to hear Vero & you are running the Berlin marathon! We will have a great time there!
10 times training at the university. biking until the lactat is running through the venes. alright, done. today was the last test.
Meanwhile training is not really peaking right now. I have to change my thoughts. I need to be challenged....
Still I struggle to get my training togehter. See the records of the last two weeks:
Tomorrow is Laktat-Testing again at the university. Course 8 out of 10. The fotos you see below were made at the last exercise session I had. I had to bike constantly 85 rpms, which was not so easy with increasing resistance. I feel like a hamster in a running wheel. ;-)See the fotos:
Dominik is checking the data.
me on the bike. 
During the weak I got no motivation to train so far. I have to think, how I can overcame that. At least I went for a ride toadaaaaaaaaaaaaaaaaaaaaaaaaaaaaaay.
today: 11 k, 1:05h (3rd bridge)
yesterday: 8k, 0:52h (2nd bridge)
At both runs I improved my frequency. Normally I am running with about 88 beats per minute. I read, that professionals go with 92 - 95 beats p m. The frequency depends largely on the arm movement. So I adjusted my frequency over small distances to a higher level by pushing the arms faster back and forth in a gentle way. The arms should actually never cross the body midst and should move really back and forth not up and down. Combining this with the optimal running position (flexed stumach muscles, upright head position, relaxed shoulders, leaning forward) it makes you really focus on the individual elements to get it right. There is still a long way to run!
Long time no blog-entry. That actually discribes my training situation very good. No time, headaches, no real training at all during the last 2 weeks.
After this "break" I made today my 2nd olympic triathlon nearly without preparation. The Sempacher Olympic Triathlon belongs to the VW Curcuit and is located in the middle of Switzerland between Zürich and Bern. http://www.sempacherseetri.ch/
The race was intense and very fast!
Swim-1.5k: The guys hit the waves like sharks. I was left behind with 5 other guys and needed like 500m to find my swim rythm. Otherwise it was a nice swimcourse in the Sempacher Lake.
Bike-42k: Actually the whole time I saw just one other guy overtaking me. Fair enough. Little hilly course, nice views on the Alps.
Run-10k: It hurt and for 400m I had tummy-pains in the 2nd of the 4 rounds. I thought 10k is not so much. But still the whole distance was still work. In the 3rd loop I had a really nice conservation with someone, who lost 30 kilo and quitted smoking (20 cigarettes a day). Very impressive.
A great motivation was a very nice finisher shirt: 
On top the whole event was at a medical center and the people in wheelchairs cheered at the athletes. Very motivating.
Back at home, I watched the Ironman-European Championships in Frankfurt via www.ironmanlive.com. Faschinating Race! Great Finish of Nicole Leder and Andrea Brede (woman - place one and two)!
Last weekend there was the Ironman Switzerland. It was very inspiring to see and to read the reports! I guess it is worth a try for a new project: ;- )
After the first week engaging in the job again, I am struggling to keep the training going. However, I did some swimming, running and today I am looking forward to spending some more time running. At least my weight is tumbling further on - right now: 85 kg.
Here you may find a short video about the best endless pool in the world: the Limmat river in Zuerich:
Here are my training results - recorded by www.2peak.com:
Here are more fotos from the event:
http://www.flickr.com/photos/scheffti/sets/72157600330729856/
best viewed as slideshow: http://www.flickr.com/photos/scheffti/sets/72157600330729856/show/
Great stuff. Thanks again family and friends!
Today again 1 hr swimming.
as I am approaching my first half-ironman-race my view of time changes. time becomes more valueable. It is really interesting to see how my attitude changes. I constantly focus on more important matters. I just cancel unnecessary stuff out of my life. Triathlon is a great tool to become more effective and efficient!
Here are some Ironman Training online services for next year:
http://www.active.com/active/
http://www.markallenonline.com/maodefault.asp
http://www.trainingsmartonline.com/triathlon_training_programs.php#
http://www.tri2b.com/123-tri2bcom_Trainingsplan_Abo_2007_Auf_zu_neuen_Tat-,e_19731,r_3566.htm
Even free: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=441
Updated 2007.06.17: I think I found the best one with a "dynamic training plan": www.2peak.com - check it out - 2 weeks are free - you can even upload polar-data.
Now mental work is required - 3 days to go until my first half-ironman. I visualized the race a lot the last days and find it sometimes hard to follow the whole course only in the mind.
How can someone strengthen the mental abilities? Check this out at the NewScientist magazin: http://www.newscientist.com/channel/being-human/mg18625011.900
11 ways to a better brain. Sounds good, doesn't it?
to be prepared and hardened I decided yesterday to swim today in the cold (=16°C) water. No other swimmers, but the ducks were there. They funny enough sneaked up to me, when I slipped in my neoprene. Afterwards they joined me even swimming. Now I am feeling good. Let the competition come...
In the afternoon I did some readjustment to my sattle to get a better 90° angle. My actual bike position is the red line. The blue line shows how it would look like on a triathlon-bike. Much better for the back, for speeding and efficiency. The long distances really require the right equipment. On the left side you can see a nice graph with comments from the website: http://www.bikesportmichigan.com/bikes/karma/thumbs/famegeo.gif They have some good clues on the bike position at their website.
One reason for me to take part in triathlons is that you indulge your senses into the nature, into beautiful places and roads you would miss. To feel the elements of water/rain, wind, earth and sun is like energizing you feeling life.
Today I had the last long bike ride before the competition. It felt all right. 1st lap: 1:40 and 2nd: 1:50.
I have to stretch more!
Today I got my bike back from the santa-monica tri-shop. everything was super adjusted. I got also new wheels: Erox ultra speed 600. With 1490 g really light and speedy. Even today on a ride it was chilly, but the wind didn't interfere with the motion.Tomorrow I will test them at the race course. I wondered before, why does anyone need such wheels - here the reasons:
1. they are more aerodynamic (less crossings and bulgy form)
2. they are stabilized because of the bulgy form, which means shortened crossings).
Today I discussed the topic: Truthfulness in the triathlon. For me, the moment of competition is very truthful. In competition there are no excuses, no I-do-it-later. It is there - fast and real. The truth is revealed.
today I swam and run at the competition course. To know the course beforehand is very important to me. This might be a psychological thing, but boosts my confidence. I picked some guiding positions on the water to navigate well. Also I had a look at the "stairways to heaven" at the run-course. There are 60 steps to climb until you reach the castle (see foto). That really is no fun, since it breaks your running-rythm. As a reward for the training today I drove to the next tri-shop and bought a rudy-project sunglas. :- )
That's great! I have the largest endless-pool in the world directly in front of my appartment! The Limmat river has at the "Werdinsel" a very nice current to swim against. I got also used to the cold water after 10 minutes. I found also a trick: to spare some air to breathe it out of the nose. I don't know why, but after the 5th stroke I paniced sometimes. Now, breathing out of the nose takes this panic away. Great stuff! I want to be an Ironman.
This time some triathletes met at the Sudirman and we rode some rounds with the bicycles. Nice workout. Lesson Learned: contact triathletes the earliest time you are at a new place! I got the contact from the ITU Triathlon Federation. 
IRONMAN 70.3 SWITZERLAND, Rapperswil-Jona, Start + Ziel / Start Area + Finish Area
After the last two hard weeks I am planning for reduced training. It's the cooldown-ready-for-action phase. No weight training at all. Slimming down another 2 -4 kg (weight now: 86.2 kg). Getting the feeling for the speed & intervall training. Here we go. Actually it is kind of hard to reduce the training intensity, since I started to like the long swims, rides & runs. I am trying also for some different sports. Yesterday 2 hrs. indoor-soccer (6-8pm) at the "planet futsal" at the festival pazar in kuningan. Was great!
Today I did 1 h run- speed training. Several intervalls (2-4 mins running at high speed at around 4:10 - 4:30 min/km. I found some nice hints at: "Running even faster".
Than I did some research about the chinese character for endurance. I qoute: A brief discussion of the chinese character Ren: "The character "Ren" (忍, forbearance) is composed of the element "xin" (心, heart) which represents the meaning, and the element "ren" (刃, knife blade) which represents the sound. "Ren" means to endure, to forbear, and to tolerate. It also contains the connotation of self-restraint and self-control. The character "Ren" (forbearance) is formed by placing the "knife" over the "heart," as if implying "Ren" (forbearance) is not easily achieved by ordinary people, but requires a higher level of cultivation, discipline, and will."
4 weeks before the competition I tested out the full 70.3 distance. I took a Silverbird-taxi to Bogor (180.000 Rp.) to a Golf club named "Sentul Highlands".
Today I was swimming again in the Hotel Borobudur Pool (50m lag). http://www.hotelborobudur.com/ The water is quite clean there and it has a nice jogging trail (700m) with not soooo much "Polusi udara" (=air pollution)
. Right now - on the peak of my training load - I feel really tired. Training while feeling (& being?) tired is good for some reasons: 1. during the triathlon one might also feel tired 2. you have to motivate yourself to get up and do the training 3. the body learns to take it. Like the marines said: "the only easy day was yesterday!". 
today no training, but some stretching. time for some paper-work & "VO2max"-research in the office:
VO2max is one of the most important success factors for endurance sports such as triathlon. A very good website about VO2max I found at: http://www.brianmac.demon.co.uk/vo2max.htm
There it is stated: "Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2 max is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight." I did a test with my polar equipment showing an ownindex of 58, which should be very good according to polar.
Still not on peak performance with my biking, but about 1 hr faster than last time. Today it was raining at sentul city, so I really got dirty - even after showering my legs are still brownish from the dirt. However, I enjoyed the cooling rain. here is the link to a map: http://wikimapia.org/#y=-6577516&x=106866503&z=15&l=0&m=a&v=2
The air was nice in the Jakarta Zoo at Ragunan. Since I went there during the week, there just a handful of people strolling around. I enjoyed running in the free very much and took some breaks to take some pictures. The downside was: every second cage I thought about birdflu and every third cage I had the feeling the cages are too small for the animals. The way from Menteng to Ragunan was too long, too. So I have to try another jogging trail. Maybe I check out the stadion on day.
Today I made some research about training: "Training = from Latin *traginare; akin to Latin trahere to draw; to undergo instruction, discipline, or drill" http://www.m-w.com/dictionary/training
"Training refers to the acquisition of knowledge, skills, and competencies (...) Physical training is more mechanistic: planned suites of regimes develop specific skills or muscles with a view to peaking at a particular time. (...) Training differs from exercise in that exercise may be a one of occasional activity for fun. Training is specific and done to improve one's capability, capacity, and performance." http://en.wikipedia.org/wiki/Training
I bought a 6-month service of http://www.tri2b.com. There you can get a very nice training plan since it can be individualized. I enhance the trainingsplan with: a) the current plan from the "triathlon magazine" b) the book: "Trainingsprogram Triathlon", Huddle/Frey/Murphy and c) the book: "Ironman" from Ole Peterson. After integrating these plans, determing the goal of each week and setting personal goals I find myself with an exciting training-plan. I like the fact, that training should lead to a peak of performance. Somehow I can feel that with my own training plan. E.g. today I was at my personal best for 1.9 k swimming = 41 min. Still lame as a duck, but really fast for "where I came from". :- )
Other dimensions of training can be:
- autogenic training
- fartlek training = Swedish; meaning 'speed-play'
- learning to improve performance
- militarily: gaining the physical ability to perform and survive in combat
- religiously: purifying mind, heart, understanding and actions to obtain spiritual goals
Last weekend we travelled to Singapore in order to prolong my visa & to shop some triathlon-things. Singapore is nice - still warm, but clean air and very regulated traffic!
