One Way to Kona & into the triathlon world

the right attitude

2012-02-12T00:56:00.001+01:00

Your work out is my warm up! ;- )

2012-02-06T00:50:00.002+01:00

6 weeks to go: Aviva IM 70.3 in Singapore!
http://www.ironman703singapore.com/index.php

“The harder you work the harder it is to surrender.” (From Kathleen Hughes)

2011-07-29T00:44:00.001+02:00

Uplace Pro Triathlon Team from Diego Dezuttere on Vimeo.

2nd Quarter Singapore...

2011-07-10T02:05:00.006+02:00

And again time is passing too quickly here in South-East-Asia. This week I got:
- my bike chain newly adjusted
- two new bottle holders, which really hold the bottle
- 3 new bottles! Got the hint from the merchangt, that mine wasn't good anymore.
- training ongoing as planned with some breaks.

Below some helpful triathlon links for Singapore:

My bikeshops
- the bike boutique
Here I bought my Cervelo P2C 3T, great serviceminded people

- "Giant" - bikeshop, run by the owner
6 Hoot Kiam Road, Singapore

- Swiss Valley, 486 River Valley Road, 248370 Singapore, 6836 6566 , swissvalley.com.sg

My bikeroutes so far:
1. Eastcoast
2. Westcoast
3. Holland Drive

Next competition is in 20 days... Olympic one called OSIM

First quarter 2011 in Singapore - time is running

2011-04-17T02:15:00.003+02:00

A lot of things went on here in Singapore in Q1 2011:
- adjusted to the heat (so far) as much as this is possible
- bought a new cervelo bike P2C
- finished Aviva 70.3 Ironman in Singapore

Tim(e) is running fast here and it is tough to establish the trainings routine. Let's see what is up next ....

Ironman Hawaii 2008 Motivation

2010-12-26T09:36:00.000+01:00

2010 - season - time out & heading to 2011

2010-12-05T01:09:00.003+01:00

2010 season was a recovery, now being in Singapore I signed up for the 2011 Aviva Ironman 70.3 Singapore.

Singapore is a vibrant city, where people from all nations come together. It is very interesting. Even as I am writing in my hotel room - about 17 levels below at the street - the Singapore Marathon is going on. If I only would have known, than I had started training earlier.

Looking forward, I will have only three months to prepare decently. No time to waste,
t-IM

2010 Season Promo

2010-03-21T19:42:00.001+01:00

great triathlon scenes ...

First week of recovery ...

2010-03-21T19:16:00.001+01:00

After 2 weeks of suffering - here I go again!

Thursday- nice 3 hr spinning
Friday - short jogging
Sunday - 1.5 hrs spinning

Quelle Challenge Roth 2009

2010-03-19T21:54:00.001+01:00

Great music during the bike scenes...

K-Swiss "Awesome Day" commercial

2010-03-19T05:45:00.001+01:00

Sport is fun fun fun ...

Challenge Wanaka Triathlon 2010

2010-03-17T22:29:00.001+01:00

Let the tri-season start!

professional bike fitting

2010-03-13T22:34:00.001+01:00

dont fit towards the bike, but the bike needs to fit you!

NIKE: THE HUMAN CHAIN

2010-03-13T10:43:00.001+01:00

"From Lance Armstrong on his bike, to a six-year-old in China learning martial arts, movement is the universal language that connects us all."

down with cold

2010-03-13T10:32:00.003+01:00

2nd weekend I am down and have to skipp training. Very unsatisfying. I will cancel Zurich Marathon this year. There is no point of trying that.

On the other hand very motivating is this:
Whitehead breaks world record for half-marathon see also "soles of a champion".

Respect!

First time longer run this year 16 + 5 k

2010-02-21T18:11:00.003+01:00

So much sun today (even in Zurich!) made me run my first 16 k this year. So far training was not really in focus. That is to be changed now. As a start I went the extra mile or better said extra 5 k walking on top of it.

First racing bike run

2010-02-20T15:58:00.003+01:00

Greetings to all using the sunny weather in Switzerland for racing on the bikes!
What did I learn:
- I needed a small cap below the helmet, since it was too cold
- my large air-pump needs a new vlave
- the new helmet is quite comfortable

first week - great training

2010-01-10T19:09:00.005+01:00

for the 2010 start not too bad after all nearly every day some kind of sport

mo - circle training, basketball 2h
tu - swimming 1k
& spinning 1 h
we - running 1 h
th - spinning 1 h
fr - swimming 1 h
sa - break
su - running in the new snow with the x-trail shoes. fun, fun, fun

winter training starts

2009-12-19T14:07:00.003+01:00

Looing forward!!!! The week after xmas:
fun skiing

until then: daily running!

take care, tIM

Nike Courage Commercial (I've Got Soul But I'm Not A Soldier)

2009-11-15T00:59:00.001+01:00

Let's move...

Fear is vital

2009-11-04T06:52:00.005+01:00

A natural portion of triathlon is fear. It helps to be "aware" and sharp in spirit. However, from time to time it is good to overcome our worst fears. On my triathlon journey I fought with the following "monsters":

* Swimming: I was afraid of fishes, especially sharks. I know they are quite seldom in European pools, but it doesn't help if you think, what if there were some sharks in the pool - just this time. PANIC! It helped me a lot to go scooba-diving and to find out, you must be really lucky to see a shark. More people are killed by cockonuts falling down.

* The fear of being under water and having no air - granted, that is a bad situation. However, the ability to stay calm helps a lot in such moments.

* Riding the bike downhill with max speed - I had two car accidents where I felt quite an impact. So my brain goes "alarm" facing speedy situations. I had to learn to rely on good material and have it checked regularly.

* Once I had this nightmare: 5 mins to race-start, I enter the transition area and find my bike dismantled to the last screw. Wonderfully sorted and ordered in pieces like an inventory. 5 mins to start and I start putting it together. Horror! I like to be quite early at races, having the equipment checked 3-4 times.

* Latest fear I overcame was to jump from the 3m-high-diving tower for the lifeguard course. I prepared my mind first by watching youtube-jumping videos. Then I went to the pool and enjoyed the fly.

Triathlon is really helping to thrive!

My flip-turns... not yet perfect

2009-10-23T07:12:00.006+02:00

My next goal for swimming to save more time is to do proper flip-turns. See also: http://www.svl.ch/flipturn.html

Great hint: "•Never use your arms and hands to initiate and perform the tumbling motion (mistake #1)." - I trained it without arm-movement and it is much more smoother!

Turns - Flip-Turn Eyes from Glenn Mills on Vimeo.

Lessons learned from the Liveguard course so far ...

2009-10-18T20:45:00.012+02:00

I am really happy that I started the lifeguard course. Meanwhile I learned important skills in the lifeguard trade:

1. swimming without googles
2. handling emergency situations
(from alarming to lifesaving reanimation)
3. transport-swimming of persons
4. diving 4-6 meter deep w/o equipment
5. jumping from the 3 m tower

SLRG Züri - Going for the Brevet 1 and CPR

2009-09-01T23:03:00.006+02:00

Combining usefulness for mankind with sport and fitness I decided to become a lifeguard. "Baywatch" is calling. ;- )

I joined SLRG Zueri to train for the lifeguard-course. Exciting a new and useful skill. ;- )

Ironman - The Distance

2009-08-13T06:47:00.001+02:00

He is going the distance ...

triathlete since 4 years - thinking ahead

2009-08-09T12:59:00.005+02:00

When I signed up for the IM Switzerland for next year, one of the fields to fill out was: "Triathlete since XX years". I was surprised, that I already compete since 4 years in triathlons. It feels I only started last year or maybe two years ago - but 4 years.

Interestingly I was not yet able to improve my results. So Getting ready for next year I definitely want to make a step ahead. Originally I thought I even could participate in Hawaii in 2010 - hahahaha . Three leverages I see to improve:
1. my weight
2. go to trainings of my tri-club
3. start now for 2010

let's see how that will work out

Ironman from the Inside

2009-07-25T07:17:00.006+02:00

Ironman race report from a guy with a hand camera

Find a link to a great video - recorded by an Ironman himself along the race course in Kona. Quite shaky, but really a nice summary of such a day.. "funny hill" / "you can only go off your bike, if you want to run the marathon" /"down funny hill" - liked that. ;-)

Two weeks after my 2nd Ironman I feel superb. Although I had two blisters at each of my little toes, I felt to finish and there I went..

The Ironman Distance

2009-07-09T07:50:00.003+02:00

The Ironman Distance
Part 1: Looking at “The Big Picture”By Coach Al Lyman, CSCS

Over many years of endurance training, racing, and coaching, I’ve had the opportunity to make a lot of mistakes and learn a great deal in the process! ☺ In an effort to help you avoid those same mistakes and thus increase your chance for success on the race course, I’ve put together a series of short articles, sort of a compendium of “how tos” to help you finalize your ironman race plan! As always, feel free to fire back any questions at me if you have them.

In my mind, there are a few basic principles that must be adhered to if you’re going to have a successful day on the race course. To keep things orderly, I’ll move from the “big picture” to gradually smaller pieces of the race with a series of articles, addressing those important components of nutrition, pacing, and mental/emotional state, among other things.

Some BIG PICTURE thoughts on the day:

1. Ironman isn’t a triathlon, it’s an eating and drinking contest! What, when, and how you handle fueling and hydration before and during the race is HUGELY responsible for your physical performance, especially late in the race (the 2nd half of the run). Over the years, I’ve witnessed athletes who show up on race day extremely fit and physically ready, only to discover that there lack of nutrition
preparation and attention to detail were “mistakes” that cost them a chance for a great race.

2. Stay in the moment - race in the NOW. Taken as a whole, an ironman can seem overwhelming, even to veterans of the distance. The best way to avoid feeling overwhelmed and make the day “fly by,” is to stay in the moment and on task at all times. This is true not only on race day itself, but also in the days leading up to race day. Develop a plan, a list of things “to do,” and then do the best you can, right at that moment. Worry about whatever’s next when you get there, because if
you take care of “right now,” what’s next will take care of itself too.

3. Ironman isn’t about racing, it’s about good decision making. Think about it, the entire day is simply one decision after another. If you make good decisions, you avoid serious difficulty and race to your potential, if not, you don’t. What’s the best approach? Another coach once shared his philosophy with me, which he calls the OODA Loop:
When an obstacle of some sort presents itself to you during the race (and it most assuredly will at some point), observe the situation, orient yourself and determine possible courses of action, decide on a course of action, and then act. Keep the OODA loop in mind during race day as an effective way to handle unforeseen difficulties as they arise, always remaining calm and focused in the process.

4. Be flexible and be prepared to improvise. Despite your well thought out and well rehearsed plan for how the day will unfold, you can expect that it won’t survive the first contact with some type of adversity, which may happen shortly after the gun goes off! ☺ No worries though, you’ve got the entire day to fix whatever happens, so use the OODA loop and do the best you can. Keep moving forward, stay relaxed and determined, and believe in your ability to overcome any adversity.

Some BIG PICTURE thoughts on race nutrition:

1. Think of water intake as not only hydration, but an aid to digestion. In other words, whenever you take in fuel, particularly if it is something that is concentrated, you should follow it with a swig of straight water to dilute it, thus aiding digestion and absorption. High calorie + too little water (or too much sports drink) = much greater risk of GI problems! 􀀯 Along with this thought, here are the two major reasons why I recommend you do not rely upon solid foods for fuel during the race: 1. Solid food requires lots of water to digest, and if this water isn’t available in the gut, it’s removed from the tissues and brought into the stomach, ultimately increasing your risk of dehydration. 2. Because of the work required to digest solid food, additional blood is needed in the gut, which similarly means that blood isn’t where you want it to be during the race: in your legs and arms
(the muscles doing the work!), helping you go forward faster and more easily!

2. You can think of this as “1a,” as it goes along with #1: Whenever you encounter problems with stomach cramping, sloshing in your gut, or GI distress of any kind, STOP taking in calories and go to straight water only. Obviously, you may also want to slow your pace, and if necessary, stop completely to assess what’s going on. At the very least, go to straight water until things return to normal. ALWAYS listen to your body and be aware of the signals it is sending you. Let your body reset itself, and let your heart rate come down. Some times a 5 min stand down during the bike can mean much more time saved on the run. If you get to the point of feeling a need to vomit, you haven’t been listening very well! LISTEN!

3. Intensity (heart rate) and calorie intake are inversely related. In other words, think of your heart rate as a measurement of the cumulative stress on your body, and calorie intake during the race, could be considered just another stressor. What does this mean? Take in your calories in a methodical, steady, and conservative rate,
and try to get the majority of them down early in the bike leg, when your body isn’t terribly stressed. Don’t make the mistake of taking in LOTS of calories when your heart rate is high. This concept is directly related to pacing, because if you pace smart, you will start conservatively and build effort over time. Similarly, don’t get into a calorie deficit and expect to make it up on the run, because at that
point, your body is under such great duress that it won’t process or assimilate calories well. OK, more simply put: high heart rate - adjust intake down, low heart rate - adjust intake up. Lastly, don’t do anything new that you haven’t tried in training. Execute the plan you have practiced and developed in training, remembering to be flexible as the day unfolds. If you need additional feedback on your race plan
or nutrition, contact me.

Some BIG PICTURE thoughts on the mind and emotions:
Without a doubt, the ironman is a long day that requires patience and discipline for success. It’s also a very emotional day, as many of you know and have experienced. However, many racers have made the mistake of letting their emotions control their thoughts and their decision making during the race! Save your emotions for the last 100 yard run to the finish line. That’s the time to let it all pour out. Until then, you need to remain focused, calm, cool, relaxed, and efficient throughout the entire day. You need to do your best to remain a cold, emotionless, decision-making machine!
As another coach said to me once, the day is too big for pride and too big to get angry or upset about. Stay in the moment and focused on the task at hand, use the OODA loop when needed, and think RELAX at all times. Lastly, much of what I’ve mentioned will ultimately come down to how much you believe in yourself. At some point during the race, your resolve will be tested. It’s actually the part of ironman racing I love, but also dread, the most. There will come a time when the only person who can help you is you. Do you believe in your self, deep down? Do you feel you belong? Do you believe you can do it? Do you have what it takes? I believe you do, but if you don’t believe, then you don’t have a chance. BELIEVE IN YOURSELF.

You DO belong, and you’re going to prove it when you hit that tape! See you at the finish line! Good luck, and stay tuned for more information coming soon!

weight and speed

2009-06-20T16:36:00.013+02:00

Seen on www.shealynnbaird.com: YOUR health is YOUR choice:

Obviously there is a negative correlation between weight and speed, though speed depends e.g. also on muscle power and strength. However, when I had been 8 kg lighter, the calculator on a website would suggest, I had a 20 min faster race at a marathon distance. The calculator shows how much one gains/losses speed by additional/less body weight assuming all other parameters are unchanged (muscles, ...). http://www.runningforfitness.org/calc/

When I just think about it, any extra kg is a lot of resistance to carry for 42kg/26.2 miles. In a second step I compared then my BMI (bmi=32, age=35) to the average man:

Again it is very revieling and gives food for thought, less for my body...

indoor triathlon

2009-06-19T06:28:00.000+02:00

triathlon - Bing Video: "http://www.dailymotion.com/video/x18ft_spot-promotion-triathlon-indoor-lom"

Becoming less wet while running faster? ;- )

2009-06-16T00:13:00.005+02:00

Running and swimming in the refreshing summer rain is huge fun! The rain made me run faster! Did I become less wet running faster? ;-)

First Circling of the "Zuger Lake"

2009-06-13T17:51:00.004+02:00

tri team zugerland & Zytturm-Triathlon Zug
http://www.triteamzugerland.ch/zytt...

Today I did the bike course around the Zuger Lake. Amazing just how many very nice place Switzerland got!
t-IM

The Meaning of becoming an ironman

2009-06-11T22:54:00.001+02:00

Found at http://iamtri.com/profiles/blogs/what-it-mean-to-be-an-ironman
"The Meaning of becoming an ironman

What does it mean to become an ironman? It means to be poised to work hard everyday. You have to have a vision to become what most people think you can’t do. You have perseverance when things go wrong. You have to have the work ethic to keep going no matter what happens. We as ironman are setting example for our family, friends, and children. We do this no matter if people tell us this is crazy. Even if they think it can’t be done. The one goal we have is to become an ironman. The goal is to swim hard, bike fast, and run like the wind. We as trialthletes need strong nerves, patience, endurance, and strong will power. Ironman are respected, admired, and are honored. Do you have what takes to finish Ironman? The only question is you willing to see what it takes to become an ironman. The journey begins on a lonesome green belt trail. On an isolated morning swim at the local gym. It also begins on a solitary in the country just you the bike and the road. What dose the start of the race feel like the swim start is scary, memorable, and nerve racking. It will test every bit of your self confidence. With the swim over it is on to the bike. Are you poised oh yea! A great rid on the bike will prepare you for the marathon. The run will start us for the final test in the goal of becoming an ironman. You will hear cheering crowds at the end. Dreams of becoming an ironman can come true if you have unending pride when you cross the finish line. Anything is possible if God is with you. Ironman helps you build strong creatures. You will have a new insight giving 110%. Ironman finisher does 140.6 miles that’s a 2.4 miles swim, 112 mile bike, and 26.2 mile run. Crossing the finish line with family, friends, and God means everything it inspiration is the seed of aspiration. Finish the ironman meant everything to me. It was goal I set for myself. I always remember that Rome was not built over night. So I train to take one day at a time. I just had to keep in my mind finish no matter what happens."

2 days after my 3rd 70.3 IM in Rapperswil-Jona

2009-06-09T22:02:00.002+02:00

I got a wake-up call. The race was soooooOOOooo bad. It took way too long (7:13 hrs). As I read in a post:

"every time you stay out late...
every time you sleep in....
every time you have another drink...
every time you miss a workout...
every time you eat junk food...
every time you don't give 100% and then some...
YOU MAKE IT THAT MUCH EASIER FOR ME TO BEAT YOU!!!"

So, I was beaten severly and have to change quite some things to get ready for the IM Zurich. It will be a transitional change for me. Triathlon is becoming a lifestyle rather than an event driven approach. Since I already finished an IM and several races.

"NO D.N.F." was my motto last sunday and in life.

Some more motivational quotes/quotations I found at "IamTri":

"Everyone has a limit. Not everyone finds out where it is!" (Erox)

"You're going to reap just what you sow." (Lou Reed - Perfect Day)

Courage to Start, Strength to Endure, Resolve to finish

"The more you sweat in practice, the less you bleed in battle"

Whenever I am struggling, which is usually during the swim, I remember Dory from Finding Nemo: "Just keep swimming swimming, swimming. Just keep swimming, swimming swimming..."

"Understand that this is not a dress rehearsal. This is it -- your life. Face your fears and live your dreams. Take it all in, yes, every chance you get. Come close. And by all means, whatever you do, get it on film." -Jon Blais
http://www.youtube.com/watch?v=9Vrjp2P0GlE

"Tri, and understand it"

Pain is inevitable. Suffering is optional!

"Let me win. But if I can not win let me be brave in the attempt"

"You can quit and they won't care, but you will always know"
Commander John Collins, Creator of Ironman

3 days to go

2009-06-04T06:57:00.003+02:00

Link to the 70.3 Switzerland website

I am quite excited about next weekend, although I had only little time to train the last 10 days due to a cold. However, the race track in Rappersil is just awesome. It promises to be fun!

Ironman Triathlon

2009-05-23T08:08:00.010+02:00

100 times seen, but still impressive

toni hasler's - 4 column's principle

2009-05-14T06:44:00.004+02:00

Very interesting and smart triathlon-approach. An optimization of 4 dimensions: Mental, Nutrition, Body and Material. Very shocking, how much energy one can save by weight reduction. One of my constant battles. In the video Toni shows that by using different material, one can save 200 gr. That means an athlete will move 3600 kg less into the finish in a marathon (100 steps a minute - 3 hours).

http://www.internettv.ch/dcpage.aspx?recid=100964#

Marathon & Henninger Turm bike race

2009-05-04T22:56:00.006+02:00

Sunday, April 26th - Zurich Marathon my third marathon (see the guy at sec 17th crossing the finish line)- 04:43 h until "Meilen" everything was great, than cramps in the calves. After all 1 minute faster than last year. ;- )

1st May, Friday - Bike Race: "Henninger Turm" / "Frankfurt-Eschborn Loop"
I did the 70km in 2:20h. it was ok. I was the only guy with a "time trial helmet". ;- ) The whole 70 km were fun!

weekend warrior

2009-04-20T13:19:00.003+02:00

= a person with a regular job, who spends their free time engaging in athletic endeavors;
= a person who takes part in athletic events with no expectation of actual reward.

(source: Asia runner, 12/2007-03/2008, page 70)

100% fitting for me. ;-)

bring it on - a little bit more competition

2009-04-18T16:25:00.002+02:00

Yesterday a short tour on the bike until the rain started - see the 85 mm rim - really cool ...

The bike investment was prosponed in exchange for a solid city-bike. I want to start biking every morning to work!

This morning I registered for my first bike-race:
http://www.eschborn-frankfurt.de/ The "ex-henninger-turm" velo race. Bring it on.

6 days to zurich marathon. This hits me harder than the ellobow of a fellow triathlete at the first buoy in the zurich lake. Where did all the time go? It just has been February - skiing without end and now we are close to summer already. Have to go for some intervalls...

3* 50min spinning marathon

2009-03-27T08:49:00.006+01:00

On thursday I did a 3 hour trainings session at http://www.vif-fitness.ch/. Great people! I even met some old-ager-triathletes. Very motivational to see them getting up and keeping pace even after 2:3o hrs, when I had to struggle to focus.

Overall training starts to work! Next weekend I am going for a long jogg. Today I brought my bike to Beat (santa monica). I am thinking about a new bike. So far there are two options:
- Cervelo P2

- Xerox QUARRA extra speed

You Know You're A Triathlete When...

2009-03-22T18:32:00.000+01:00

(Source: http://iamtri.com/profiles/blogs/you-know-youre-a-triathlete )

...You have a lifetime supply of water bottles, safety pins, and t-shirts.
You have trouble keeping lunch under 2000 calories.
You usually wake up at 4:00 in the morning but don't get to work until way after 9:00.
You have a $4000 bike strapped on top of your $2000 car.
You're always wet .... sweat, pool, lake, sea water, shower, bath, or rain.
Your car has at least one energy bar wrapper and water bottle on the floor
You depart in morning with swim bag, bike, and running shoes in case you can get away at lunch for a workout.
You take triathlon junkets instead of vacations
Your kitchen cupboards are organized into "protein", "carbs" and "etc"
You bring bottled water to a party so that you're properly hydrated for the next morning's long run. Everyone else at the party also brought their own bottled water because you don't have a social life outside of triathlon. Oh yeah, and they all showed up by 7pm and left by 10pm.
You mention a race and somebody responds "running or biking" and you are again forced to explain....
You wear your bathing suit under your work clothes to make a fast transition from work to swim on your lunch hour.
You name your two new puppies Kona and Hawi
Your significant other wants dinner out and a movie, so you agree, but fall asleep during the previews.
You've spent more on bikes in the last 10 years than you have on clothes for the past 40
Somebody hands you a cup of water and you have to restrain yourself from pouring it over your head.
You forget that talking about daily LSD and speed weirds some people out.
You feel like you took the day off because all you did was swim 3000 yards.
Cars pass you on the road when you're driving and you either drop back to get out of draft zone or speed up to attack!
You haven't bought work clothes in two years, yet you own bike shorts made by every manufacturer under the sun and can recite the merits of CoolMax, Supplex, etc. in your sleep!
You know you could make a killing at Jeopardy if only the categories were:
- Past winners of Hawaii Ironman
- Legs shaving techniques
- 40-30-30 diet
- Aerodynamics racing wheels
- Gastrointestinal problems and long runs
- How to justify a $4000 bike
When asked, how old you are you answer 40-44.
Your training is more limited by available time then how far you can run.
Nobody believes you when you say 'Never again!' (should be familiar to first time marathoners).
You need a picture for a job application and you only have race pictures.
You use running T-shirts to clean your bike.
You think there are only two seasons during the year: racing and off.
You clean your bike more often than your car.
When asked to mow the lawn in 90 degree heat, you say that it's too hot to do that (and you mean it) and then an hour later you go on a century ride because its so nice out.
You tell your co-workers that you are going to "do a long brick" on Saturday and just expect that they know what you are talking about.
You are convinced that if you rest more than one day, your muscles will atrophy, your ultra-fit body will turn into a pile of goo and everyone in your age group will beat you.

Swim like a fish

2009-03-22T17:54:00.007+01:00

This weekend was the total-immersion fresh-up to be ready swimwise for the upcomming season. I took a first beginners course two years ago and went this time together with Irina for a second time. I focused on rotation and on how to save energy and indeed learned some important things:

- I have to work on my core strength and have to focus to swim "on the "Latissimus" muscle" to be pushed forward by the water

- maintain body-tension and push back the arm/hand as much as possible towards the back

-
www.swimmersguide.com is a great website to find pools around the world! Check it out.

- www.finisinc.com are selling great equipment. Unfortunately not yet internationally. I ordered a special snorkel to focus more on the technical swim.

- "Swim slow to swim fast"

Happy laps!

ski vacation!

2009-03-08T03:11:00.006+01:00

One week of skiing in Saas fee with great sunny weather. We had a view at 9 4000m-high mountains and fun, fun, fun. Very impressive. CLose to that:
http://www.tgrmedia.com/tgrclips/hilifetrailfastwm.htm
http://www.tgrmedia.com/tgrclips/sagefastwm.htm

First training peak in 09

2009-01-24T18:45:00.004+01:00

entering the thrid week of solid consistent training is really pure joy after being nailed down to the bed with flue. last week my body really had to struggle to adjust. pain is weakness leaving the body! huhaaa. let the season come!
Monday: Swimming
Tuesday: Spinning
Wednesday: Running/Swimming
Thursday: Spinning
Friday: Running
Saturday: Rest
Sunday: Running
Maybe I have to throw in a little more swimming...

Down with a cold

2009-01-04T13:23:00.004+01:00

the last days I was ill ...

Nike Just Do It

2008-12-31T07:06:00.001+01:00

enjoy it live it love it

Spot Nike - Tag

2008-12-31T06:35:00.001+01:00

du bist....

Nike: Take It To the NEXT LEVEL

2008-12-31T06:07:00.001+01:00

2009 is calling

Nike Football Leave Nothing

2008-12-31T06:02:00.001+01:00

sometimes we have to get through...

Warhawk Matt Scott in Nike 'No Excuses' Commercial

2008-12-31T06:00:00.001+01:00

can't...

2009 strategy

2008-12-21T17:15:00.009+01:00

Hi folks out there, hope you have a good time?!
Eventually I find this year some time to do a proper training planning for 2009.

1. Current Situation I lost some considerable fitness due to unbelieveable lazyness after my first IM (Switzerland 2008). I basically didn't move for three months.

2. The Goals 2009 are to do another IM and 1/2 IM; this time with reduced time needed:
- IM: sub 14 to 13:30 h
- 1/2: sub 6:30

3. How to make it
- training, training, training
- Some short competitions to get in shape before
- swim: intensive courses before the competitions plus another total immersion course in the beginning of 01/2009
- bike: intensive spinning and a new bike? - not sure yet by all means I am planning to paricipate in a road bike competition
- run: some more joggs as 2008, throwing in some local races? marathon zurich?
- after all: only rest for a month after the IM to prevent the lazyness from taking over!

A lot to go for...
let's rock!

Ford Ironman World Championship (2008)

2008-12-07T14:29:00.001+01:00

Summary of the fight in Kona

wintertraining

2008-11-26T18:40:00.002+01:00

despite coldish weather, I keep up the training. Nowadays I started spinning again in the migros (puls 5) fitness center , going to the swim hall (Zürich City-bad) combined with running outside along the limmat. My trainingsprogram 2Peak is saying: "Tage bis zum nächsten Wettkampf: 192" - Only 192 days left to the next competition. Time is running...

Trainings revival

2008-11-02T13:36:00.000+01:00

This week was the first since the IM Zurich, I started to train again. Meanwhile I gained too much weight and lost some endurance power. Time to change and speed up.

Monday: Running
Tuesday: Swimming
Wednesday: Running
Thursday & Friday: off
Saturday: Running
Sunday: Swimming

Preparation for Greifensee...

2008-08-30T22:58:00.000+02:00

Today was my first lake-surrounding-jogg in Switzerland! 20.5 km arround the Greifensee lake. We were awfully slow and struggled with the heat and air-pressure. However, little by little Irina and me - we are getting ready for the Greifensee-Run at Sept-20.

Ironman Switzerland 2008 in Zurich

2008-08-18T22:39:00.001+02:00

that was fun :- )

can't ...

2008-08-16T04:41:00.007+02:00

just do it....

2008-08-16T04:41:00.005+02:00

Ironman - You Will Do This

2008-08-16T04:41:00.003+02:00

Sara Reinertsen - Ironman Finisher

2008-08-16T04:41:00.001+02:00

After-effects

2008-08-01T14:29:00.000+02:00

After having finished the IM two weeks ago I still have to assimilate what happened. Here are some of the different moods and experiences felt during the last week:
1. Feeling great: Some days I am just happy. When I have time to think about life I smile. The IM was a great experience always to be cherished.
2. Unreality: Did it really happen? Did I do this? Unbelieveable - even for myself. It took my three years from a big(!) couch potato to an athlete.
3. Confidence: Now facing daily troubles again quite a lot of them seem to be really unimportant and only worth a short smile.
4. Humble Thankfulness: Even with the confidence, there is something else inherited now in myself. It is a deep thankfulness, that I was allowed to pass that challenge.

After all - what is next? I am not sure. Today I recieved an interesting email from my trainings-program (www.2peak.com):
"Negative effects while over-reducing the training 14 days after a competition:
* -21 to -75% loss of the ability to use fat for energy-provision during workouts
* - 20 to -39% loss of the ability to store glycose in the muscles
=> An endurance-athlete will need 10 years(!) to reach the full potential."

So I better start training again! :- )

Fotos IM Zurich 2008

2008-07-29T06:58:00.000+02:00

One week after...

2008-07-20T22:43:00.000+02:00

One week after the Ironman competition in Zurich/Switzerland, I am still struggeling to comprehend fully, what happened only a week ago. It feels good to have it finished. This inevitably cheers up, boosts confidence in future challenges and infuses great thankfulness how marvellous the human body and spirit is. I already registered for next year, probably with a new bike then.

Cheers, t-IM

First Ironman finished

2008-07-14T23:34:00.000+02:00

Yesterday I did my first Ironman. I enjoyed the race 14:22:21 hours long. Thanks to all the supporters! You were great and without you I wouldn't had a chance.

Your onefreeradical!

No sports for the rest of the week! :-)

7 days to go...entering tapering

2008-07-06T08:17:00.001+02:00

7 days to my first IM. Yesterday I had the last long training session: 3.8 k swim (1'35''). Everything went well. I felt good.

The water temperature is rising in the Zurich lake.
I guess we are not swimming with a neoprene (actual water temperature is 23.5°C with 1 week to go). Four months ago I bought the 70.3 and I am quite happy with it. I like it even better, since swimming is more "real" in the "shorty".

Training is somehow influenced right now with "moving the house" and "job change". Though I am able to find the right balance over and over again. My nutrition is going ok, though I could be thinner.

For the next week I will enjoy the circus and training becomes a matter of low priority. Have fun! onefreeracial

Quitting is no option

2008-07-05T07:11:00.001+02:00

Feed the warrior!

2008-07-05T07:06:00.001+02:00

... a little like cardio... :- )

early bird swim reloaded

2008-06-25T10:20:00.000+02:00

The early bird swim training of the free radicals started again in the beautiful outdoor swimming pool, 06:00 Uhr Hallenbad Opfikon Glattbrugg:

3 k swim:
6 * (500m crawl, 2 rounds running round the pool, 20 pushups)

at the end I jumped from the 3 m tower - a fear for me to conquer every time again. I don't know why that scares me so much.

Loosing weight, feeling fit, 18 days to the IM....

This week's training

2008-06-21T14:34:00.000+02:00

Absolutely no time to write something here....
....only training counts right now.

Swimming:
- I started to train in a group: http://www.godfrey.ch/

Biking:
- use a bandanna to avoid neck pains from the wind
- mind the heat!

Running:
- training on hard ground is cruel

Today: 184.9 km biking

2008-06-16T00:55:00.000+02:00

New bike record. 184.9 km are a really long distance. I learned:
- salt tablets are great to avoid cramps
- at kilometers: 45, 100 and 145 it really got mentally tough to continue
- I ate every half hour in turns powerbar gels and riegels along with drinking water
- I was faster on the hilly part, which I find amazing, since I considered myself slow up and down the hills

The weather conditions were going from bad to very bad, 15°C, rainy, quite freezy. Since it got very dark very soon, I bought a reflecting safety vest at a gas station. It feels good though to have gone through another limit-breaking experience.

27 days to the Ironman. Now I will focus on swimming.

Biking weekend or the battle at "wounded knees"

2008-06-15T10:19:00.000+02:00

Saturday: 100k 4 hours, it was quite cold, so on the Ironman strecke I stopped at a bicycle shop to buy some sleeve-warmers and another bike-Trikot. It also started raining, so I decided to stopp for today and to do the 180k tomorrow. My knees are getting better. I got new skin and the scab peels away. How marvellous our bodies are made!

Sunday: ... on the road...

IRONMAN SWITZERLAND 2007 Trailer

2008-06-15T10:14:00.001+02:00

Very nice video (7:52 min), what will be taken place in about two months..

Fotos from the 70.3 IM

2008-06-12T23:02:00.000+02:00

today I recieved some competition fotos from the Rapperswil Ironman 70.3:

The timing is displaying another athlete's time. My time was about 7 hours and some minutes. Awfully slow. "slowmotion" is fitting somehow. ;-)
Hier der Link auf das Einlaufvideo

If ain't raining - I am ain't training - part II

2008-06-07T13:31:00.000+02:00

The bike in the rain is like a wild horse. I fell down two times today. Rain and gravity must have made a plot to punch that stupid triathlete off the bike. Luckily I just had two scratches- each at every knee. I am happy to count this as part of my experience now. Somehow it makes me stronger, though it will be hard to keep up training the next days.

After race recovery

2008-06-03T21:43:00.000+02:00

Today I took a sauna to recover, relax and cleanse my lights (Lungen). I need to work on my training plan, on my weight and on my mind's strength. Liss, the cangoroo-pro-triathlete, recommended a very good book to me: "Going long" from Joe Friel, Great book!

Today I also registered with a new social Ironman network: My page on "I Am Tri" The network is quite interesting, though still at the beginning to emerge. Let's see how it evolves.

Tomorrow I will start also with the weight and stretching training. Now it is getting serious! 6 weeks to the big race!

Ironman Experience

2008-06-02T09:11:00.001+02:00

Nice vid with great music.

2nd Half Ironman done, but 0.5 + 0.5 ≠ 1 IM

2008-06-02T09:07:00.000+02:00

Yesterdays 70.3 Switzerland IM was my hardest and best triathlon ever. Right from the beginning I had problems to breath during the swim, so my heartrate raised the first time above 174 bpm. I had to swim on the back to have enough air and to control the pulse. On the bike I became very hungry, so I ate too much too fast. The result were stomach cramps, I couldn't speed properly and had problems at the hills. The run was just a mental fight not to give up. I was awful slow, but endured. I am very happy to have experienced how hard it can get and I am right now more determined than ever to go for the Ironman in 6 weeks. I want to finish the Ironman to encourage and cheer up my family.

Lessons learned:
* It's 70% mental and 30% physical
* An old man at the strecke said: "einfach locker durchlaufen" (something like: "just run relaxed up to the end") to cheer me up. That really helped. I repeated that in my mind over and over again - until the end.
* Don't eat too fast on the bike! Start with "Gel". Have a proper food strategy.
* Train more in the lake!
* Really loose these extra-pounds!!!! Light weight saves you so much energy during the race!

Happy racing!

Top Three Swim Drills

2008-05-19T00:57:00.001+02:00

I will try these for todays swim workout.

Ironman motivation: battle w/o honor or humanity music vid

2008-05-19T00:00:00.001+02:00

battle w/o honor or humanity

90k biking and a flat tire

2008-05-11T12:39:00.000+02:00

First time I made the half of the whole Ironman-Strecke. It goes two rounds so that I now know the whole course. The "hill" in the middle called "Pfannenstil" is really a huge piece of work. I was impressed. However, on the way back from Forch to Küssnacht I got a flat tire. Luckily not in a race and nothing happened, though I went quite fast downhill. "Pffffffffffffffffff", T-IM

My first Ironman

2008-05-10T07:22:00.000+02:00

These days I am wavering back and forth concerning the Ironman distance. One day I feel strong and the next day I feel quite frightened. Can I do it? should I better quitt? Am I really prepared?

For now I am focussing on "superior biking fitness", which one of an Ironman-guy suggested. He said, that regardless how fit you are on your feet, you first have to cover the biking distance.
I read an interesting article on First Ironman? The Ten Most Common Mistakes - By Ray Fauteux .
He mentioned:
(1) OVERTRAINING: rest vs. performance vs. untrained muscles
(2) POOR DIET: supplements vs. balance vs. energy
(3) IMPROPER FINAL WEEK PREPARATION: Plan, relax & eat normal food
(4) IMPROPER PRE-RACE HYDRATION: clear urine the week before racing
(5) IMPROPER RACE-EVE PREPARATION: Rest is the order of the day.
(6) POOR SWIM STRATEGY: Avoid the crush.
(7) MISTAKES IN TRANSITION: Take your time.
(8) GOING OUT WAAAAY TOO FAST ON THE BIKE: Relax!! Don't eat or drink for twenty minutes or so.
(9) ABSOLUTELY NO RUN PLAN: Do long run-walks in training.
(10) ABSOLUTELY NO EATING-DRINKING PLAN FOR THE RUN: have a plan that you've thought out long before race day

There were some new hints for me, e.g. doing run-walks in train.
Maybe I just have to do it.
Happy training, T-IM

Crazy Hill Bike on May1st

2008-05-05T12:17:00.000+02:00

The last weekend I hosted two triathlon-princesses from Frankfurt: Vero the Hill-queen and Alyssa the fastest Kangaroo chaser in the northern hemisphere. We did the Rapperswil-"Strecke", some commercials and wetsuit-testing in the 12° C limmat river. Great time folks! You are always welcome to any "course" or Strecke or Tri-Camp. :- )

Alyssa shortly before she got lost in the Zurich forest:

Vero, the hill-queen and Tim ascending to the frozen cold:

In front of a shield, which says: Your life will be in danger, if you swim here:

Recovery week and new aspirations

2008-04-27T23:18:00.000+02:00

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

2008-04-21T23:31:00.000+02:00

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

2008-04-20T21:41:00.000+02:00

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

2008-04-19T09:33:00.000+02:00

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

2008-04-06T06:28:00.000+02:00

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

2008-04-01T07:02:00.000+02:00

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."

Tempo Sport Running Session in Thalwil

2008-03-29T13:46:00.000+01:00

This week was like coming back down to European weather conditions:

* Wednesday morning 6-7 am: running 8k in snow/rain (((freezing temperature)))

* Thursday evening: running session at the stadium in Thalwil with the Tri-shop: http://www.tempo-sport.ch/ A guy named "Phillip" showed us important excercises for running:
a) core muscle strengthening
b) flex = determines how the foot can push the body from the ground
c) running below the body
d) circle-way running

He also had some hints:
- before a competition train with over-cadence (e.g. down a mountain) while running in order to maintain a higher speed

It was great to see some 8-10 free radicals. All were absolutely in shape and I thought: I have to loose more weight!!!! While running the legs have to stand a pressure of the double-weight! Definetely a reason to go even shorter on meals. I have to drink more water!

* Friday rest.

* Saturday: biking and running.

* Sunday: running and swimming.

Mekong Vacation Training Camp

2008-03-21T18:27:00.000+01:00

From March 8th to 24th I was travelling the Mekong region. Together with Irina I went diving, open water swimming, running next to Laotion people with flipp-flopps, spinning and athletic training in Vientianne with Frank.

In the two weeks I burned actually some calories. Good stuff! At least. Now one month before the next marathon race in Zuerich I better continue loosing some unnecessary weight.

From now on I have to neglect alcohol in any form and also I will skipp evening meals. They are useless anyway. What do I need the energy during the night?

Now I was shocked, since the weather here in Zuerich is quite cold: -4°C compared to south-east-asian +28°C in average. Today Now time to rock...

Missing Running Trainings

2008-03-02T22:45:00.000+01:00

I ran 12 km and recognized, that I neglected running during the last two weeks. The focus was pretty much on swimming, spinning and biking. So I enjoyed running today - running into the sunset above the limmat.

equipment day

2008-03-01T22:37:00.000+01:00

A raining, windy day in Zuerich - perfect for skipping the training schedule and go shopping. Since I am leaving Switzerland next friday for flying to Thailand (Krabi) I really have to buy some stuff to be prepared for the Thai-Trainings-Camp. ;- )

I bought the following things:

- Asics running shoes DS Trainer v.12 9.5/43.5, 240 CHF
They will become my competition shoes for 2008. Using the asics "nimbus" as my training shoe, since it is more absorbing. the DS Trainer is quite hard, but very efficient in terms of speed and weight. The guys at the triathlon shop told me, my running style looks good and I am starting to run on the forefood more and more to gain speed.
- Asics running socks 35 CHF
- new batteries for the polar heartrate-monitor-sender
- Booster Socks, Taille 11, Ref. MGG011, 73 CHF (quite expensive)
- Noene - shock absorbing soles, gr. 42, 49 CHF

From the pharmacy (for total: 190 CHF):
Magnesium, Calcium, L-Carnitin, Coral pulver

So, I admit triathlon takes quite some money from you, but I am convinced it is invested aright. I am happily taking care for my health right now, before the old age and the suffering comes along. It is also cost-efficient to invest in soles and medicals - small things with a great leverage.

When I am back from Asia I will check my bike and the equipment therefore. Probably I have to get new biking shoes and pedals. At the same point I should then check the seat-position.

Equipping is fun.

So long,
your free radical.

What we don't change today, will change us tomorrow

2008-02-24T09:36:00.000+01:00

Yesterday I ran 20k in 2 hrs and 15 mins in the dark. When I finished at 9 pm I recognized I missed some of the 16 km runs when my legs started cramping. Also I might have neglected magnesium-tablets as add ons to the daily food. However, I felt very strong muscelwise. My legs weren't tired or felt week. So my consitent training the last 4 weeks might really have caused some endurance-Strength. ;- )

This week at the spinning class on thursday we had a "mountain session". 1 hour constantly driving at 85 rpm with rising resistance like a mountain. The spinning instructor explained this cadence training is very important for the Ironman-Distance, so that an athlete can work "like a machine".

peak effort of training per week needed for one guy for a 10 hrs ironman = 28 hours
Blog: Tri-Geek Dreams
Post: Ironman commitment
Link: www.trigeekdreams.com/.../ironman-commitment.html

Ironman motivation

2008-02-23T15:30:00.000+01:00

why humans are they doing an ironman?

I like the first seconds of this video: EAT SLEEP SWIM BIKE RUN EAT SLEEP ...

"unfinished business" for a tough one leg woman

Beat knows & new distance record: 3.3 km Swimming

2008-02-17T01:03:00.000+01:00

Today I went to Beat to discuss training issues I experienced while pushing the training for the Ironman. Beat is the shopowner of Santa Monica:
http://www.santamonica.ch/ and I think also founder of erox: http://www.eroxswiss.com/. Despite that, he is a great guy having huge experience for Ironman-Training. Anyone in the triathlone scene in Zürich/ Switzerland knows him. On top he really has the right equipment in his store. We discussed four points:

1.Freezing while on long biking tours
* Beat asked me for my clothing and explained I should change my combination. New layers:
1. net-shirt
2. Frottee/Terry-Fleece
3. New breathing active windstopper jacket for biker.

2. Biking shoes feel uncomfortable while being on the road more than 2 hours
maybe they are too small. due to the long distances the feet start swallowing after a while - for short periods then the foot feels numb and squashed. We will examin this in 2 weeks. Beat needs to have a look at my shoes.

3. Running Shoes
Maybe I need new ones. we will examine them also in two weeks.

4. Nutrition I wonder why I don^t loose any gram weight - although I train like a dog. Beat suggested to hide the scale and only look in the mirrow to see if everything is okay. He said: muscles weight twice than fat and right now I am replacing a lot of fat with muscles. :-( Good and bad - since I have to carry the muscles arround in the competition.

* Kieselerde
During Long swimming sessions I experience sometimes shoulder "adjustment-pains". So I think "Kieselerde" might help. Beat said, maybe I should rest a day or plan for "recovery" training sessions.

* Additionally Beat recommended stuff called "basic balance" from "Sponser". It is a "basic mineral salt" composition. It tastes like dishwater. No joke. It^s medicine- nothing more.

* At the same time Beat said: while training for the Ironman: no milk, but soya and no yoghurt and no cheese! Man, this will be really tough for me.

In the evening I swam 3.3 km - wich is a new swimming distance record for me. 65 turns. Meanwhile I get used to flip turns. :- )
Here an example I found on youtube:
It really helps to look at the knees while turning.

Stay strong folks, the next season is approaching fast!!!
the free radical

every day some kind of sports

2008-02-03T03:12:00.000+01:00

Ironman-training is tough. Today I really feel worn out. The training suggestions of www.2peak.com (my training software) are no easy match. Based on individual heart-rate-limits 2peak calculates automatically the intensity and length of every excercise. It arranges time periods for intensity phases, followed by endurance-and lastly recovery-zones. The length of one period is almost one week up to 10 days. Right now I am in the 3rd intensity-period 3 more "intensities" to go until the marathon here in zurich.

The last week I had nearly every day some sports:

active week

2008-01-26T19:53:00.000+01:00

That was a great week. I feel challenged, but still full of energy. Somehow I adjusted the performance-levels/limits in 2 peak (my online trainingssoftware) new, so that the training length and intensity would adjust closer accordingly to my needs. Triathlon is fun. Sometimes madness, but fun!!!!

Intensive Swimming Excercise

2008-01-01T21:38:00.000+01:00

today I was supposed to swim with pullboy, no leg-movement and with paddles to train the arms. I was really exhausted after 4 times 150 m. I really need to repeat this. Furthermore, I tried to float through the water - not so easy to become a dolphin.
Running every day is really tiresome. Two days I had a break. Otherwise, I really enjoy it.

every day running

2007-12-22T22:35:00.000+01:00

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.