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!
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.
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!
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.
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 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
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: 
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...
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.
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.
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
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 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.
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
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
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!
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!
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. :- )
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!
