2/24/08

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

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

2/23/08

Ironman motivation

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

2/17/08

Beat knows & new distance record: 3.3 km Swimming

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

2/3/08

every day some kind of sports

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:

1/27/08

active week

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!!!!

1/2/08

Intensive Swimming Excercise

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.

12/23/07

every day running


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.

12/10/07

Weekend Warrior


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....

11/25/07

New light

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.

11/19/07

Zueri Marathon


Today I got registered for the Zueri-Marathon: 20.04.2008

Moving on...

11/17/07

influenza shot and year's review

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

11/12/07

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

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

10/14/07

Ironman day!

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.

10/8/07

the week after

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 ;- )

10/1/07

My first marathon finished



http://88.151.64.106/events/berlin_marathon/2007/


Start Number: 17288
Rank: 24423
Class Rank (M30): 2528

Two days after my first marathon my legs still feel weak; at least my spirit is strong. It made a lot of fun, although the last 4 km were very tough. After the first 38 km it didn't seem too hard. However, at the last 4 k I suffered. It feels good to have it finished. One step closer to Ironman! ;- )

9/28/07

2 days to marathon

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

9/23/07

One week to go for my first marathon

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

8/25/07

Quotes - RAIN & Train

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)

No fun with the training & Job pressure

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!

8/20/07

move it!

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

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