Recovery week and new aspirations

During this week - the first after the Zürich-Marathon - the focus was on recovery. Biking is going well. Spinning even allowed controlled heart-rate workouts.

I am still amazed about the booster-socks. I experienced a very quick recovery and I believe it is thanks to these socks.

Today I had the first swim after three weeks again. I was reminded that there are at least three disciplines to triathlon. I need to focus on the swim as well. ;- )

happy workouts!
the recovering free-radical

Datasport

One really good thing in Switzerland is the central database of sport results. Datasport helps to keep track of all the races you may forget: http://www.datasport.com/myds/?tim-scheffmann

Cheers, the one_free_radical

PS: I hardly have any pains from the marathon yesterday anymore. Unbelievable.

Zuerich Marthon Done

In 04:44 h I ran the Zuerich marathon yesterday. This was 14 minutes slower than my first marathon in Berlin. However, right now I am feeling much better as after the Berlin marathon. Things I learned:

* Don't push too hard at the beginning; it will be hard later. I started with 12 kmh (in the group to finish 04:00 h), later I couldn't keep up the speed.
* Better preparation pays off: This time I had no 30 km run - only 24km. Next time I will plan at least for one 30 km run.
* Too much weight is a barrier to speed. I am still above 90 kgs, which is at least 5 kgs too much for the Ironman in July!
* The "booster" - stabilisation socks were great. http://www.bvsport.ch/
* The nutrition was perfect: Iso-star in between. The last two stations I took coca-cola.
* Invite friends, they will push you through. I was surprised to see two friends together with Irina - my wife - standing at the race course; so I simply couldn't quitt.

Here my polar data:

22 hours to go - my 2nd marathon

In 22 hours I will participate in my 2nd marathon. This time I am really not sure, how I will cope with it. I had only two longer runs with 16.2 and 24.3 km. However, I kept the weekly pilage on a good level.













Here you can read a good running report about the zuerich marathon(unfortunately in German): http://www.poole.ch/sport,racereviews,zuerich-marathon-2003_de.smt

Heartbreak Hill - Zuerich/Kilchberg

Yesterday I attacked the heartbreak hill in Kilchberg, Zuerich. Great view:
It's a bit steep (18%) up to 485 m above zero starting from 400 m in 500 m something. 2 years ago I had a muscle cramp right at the increase. Since I couldn't do anything about it, I just rode on.

Today the IM Australia took place. I just saw an interview with Chrissie Wellington in connection with her race there. She said: "... all I can do is train hard and race hard!" Great attitude. With 09:03 hours she just "rolled" across the finish-line in "downunder Aussie-land" being first again.
I wish Zuerich would have the weather of Port Macquarie. Here the temperature dropped down to 4°C with rain and snow. "If it ain't raining - we ain't training." Perfect conditions for my long run today. :- >

the free radical in the rain

Pain and smart training

Sometimes we just have to go through some pain:
http://ironmanlife.blogspot.com/2008/03/bright-side-of-pain.html

Sometimes I guess it is good to quitt training sessions or high intensity training.

Sometimes I just quote the saying: "pain is weakness leaving the body."