Running:
8km - 45:00 (Z1)
Easy run, hamstring not great.
04 Nov 2010
Swimming (Technique): 1500m
First technique session in the pool. Very, very good, but sometimes hard to concentrate when the coach is the June model of the latest triathlon calendar...
First technique session in the pool. Very, very good, but sometimes hard to concentrate when the coach is the June model of the latest triathlon calendar...
02 Nov 2010
Swimming:
1500m - 45:00
Very easy swim session; a lot of pull buoye usage to give the legs a bit more rest.
1500m - 45:00
Very easy swim session; a lot of pull buoye usage to give the legs a bit more rest.
31 Oct 2010
Frankfurt Marathon - 4:17:05 [Certificate] [Results]
km 1: 5:12
km 2: 5:25
km 3: 5:23
km 4: 5:23
km 5: 5:24 - 26:48
km 6: 5:27
km 7: 5:18
km 8: 5:30
km 9: 5:30
km 10: 5:23 - 27:10 - 53:58
km 11: 5:14
km 12: 5:20
km 13: 5:23
km 14: 5:22
km 15: 5:22 - 26:43 -1:21:41
km 16: 5:24
km 17: 5:17
km 18: 5:22
km 19: 5:23
km 20: 5:19 - 26:50 - 1:47:31
Half - 1:53:47
km 21: 5:43 (pee stop)
km 22: 5:20
km 23: 5:22
km 24: 5:28
km 25: 5:21 -27:16 - 2:14:47
km 26: 5:12
km 27: 5:19
km 27: 5:19
km 28: 5:29
km 30: 5:28 - 26:50 - 2:41:37
km 31: 5:42
km 32: 6:02
km 33: 6:03
km 34: 7:35
km 35: 6:37 - 31:59 - 3:13:36
km 36: 7:04
km 37: 9:14
km 38: 9:00
km 39: 8:37
km 40: 9:36 - 43:37 - 3:57:13
km 41: 9:09
km 42: 9:12
M40: 1406 (1729)
Men: 5981 (7858)
Total: 6912 (9555)
What a total and utter disaster. Conditions were perfect. 12 degrees, sunshine, no wind. First 25km were like clockwork and bang on time. I then tried to speed up a bit as planned to see how the legs were and I realised quickly that they didn't want to speed up, so I adjusted back to 'normal' pace which was ok until 30km when I started getting cramps in both(!) calves. Things started to get unpleased very quickly and I stopped every so often to stretch which didn't help much. The last 5km must have been the most painful ever as I simply couldn't run. Every time I started in a slow jog the cramps and spasms got so bad that I had to walk again. I guess the km splits say it all. I considered pulling out 35km, but decided not to after last year's exit.
The red-cross people grabbed me as soon as I crossed the finish line, but let me go after a short while. I hobbled into the athlete's area and took a drink of something fizzy after which I got quite sick and back out it went again... The weird thing is that I don't really know what went wrong as I started at a slower pace than usual. I have never had cramps like these before and I can only put it down to 3 things: lack of salt / isotonics (which I didn't take), not enough training (two 25km runs are probably not sufficient) and the realisation that a body can only take so much in one season. It shows again that the full marathon is not a distance you should run unless you are 100%. Marathon #14 was a personal worst - time for a well needed rest period.
Here are a couple of videos of the misery: [Video]
km 1: 5:12
km 2: 5:25
km 3: 5:23
km 4: 5:23
km 5: 5:24 - 26:48
km 6: 5:27
km 7: 5:18
km 8: 5:30
km 9: 5:30
km 10: 5:23 - 27:10 - 53:58
km 11: 5:14
km 12: 5:20
km 13: 5:23
km 14: 5:22
km 15: 5:22 - 26:43 -1:21:41
km 16: 5:24
km 17: 5:17
km 18: 5:22
km 19: 5:23
km 20: 5:19 - 26:50 - 1:47:31
Half - 1:53:47
km 21: 5:43 (pee stop)
km 22: 5:20
km 23: 5:22
km 24: 5:28
km 25: 5:21 -27:16 - 2:14:47
km 26: 5:12
km 27: 5:19
km 27: 5:19
km 28: 5:29
km 30: 5:28 - 26:50 - 2:41:37
km 31: 5:42
km 32: 6:02
km 33: 6:03
km 34: 7:35
km 35: 6:37 - 31:59 - 3:13:36
km 36: 7:04
km 37: 9:14
km 38: 9:00
km 39: 8:37
km 40: 9:36 - 43:37 - 3:57:13
km 41: 9:09
km 42: 9:12
M40: 1406 (1729)
Men: 5981 (7858)
Total: 6912 (9555)
What a total and utter disaster. Conditions were perfect. 12 degrees, sunshine, no wind. First 25km were like clockwork and bang on time. I then tried to speed up a bit as planned to see how the legs were and I realised quickly that they didn't want to speed up, so I adjusted back to 'normal' pace which was ok until 30km when I started getting cramps in both(!) calves. Things started to get unpleased very quickly and I stopped every so often to stretch which didn't help much. The last 5km must have been the most painful ever as I simply couldn't run. Every time I started in a slow jog the cramps and spasms got so bad that I had to walk again. I guess the km splits say it all. I considered pulling out 35km, but decided not to after last year's exit.
The red-cross people grabbed me as soon as I crossed the finish line, but let me go after a short while. I hobbled into the athlete's area and took a drink of something fizzy after which I got quite sick and back out it went again... The weird thing is that I don't really know what went wrong as I started at a slower pace than usual. I have never had cramps like these before and I can only put it down to 3 things: lack of salt / isotonics (which I didn't take), not enough training (two 25km runs are probably not sufficient) and the realisation that a body can only take so much in one season. It shows again that the full marathon is not a distance you should run unless you are 100%. Marathon #14 was a personal worst - time for a well needed rest period.
Here are a couple of videos of the misery: [Video]
29 Oct 2010
Running:
8km - 44:00
Last tapering run before Frankfurt Marathon, last km fast (4:30). Feeling good; well as good as it gets at the end of a very long and quite hard season. Hamstring still not great, but it'll hold.
The strategy is to run the first 25km in 2:15 (5:24 min/km). If I feel good I'll speed up a bit to 5:12 min/km aiming at 3h45 (best case), if not I continue and hopefully get in under 3h50. If I hit the wall then hopefully I beat my PB from Berlin; if it gets even worse it doesn't really matter as long as I finish.
8km - 44:00
Last tapering run before Frankfurt Marathon, last km fast (4:30). Feeling good; well as good as it gets at the end of a very long and quite hard season. Hamstring still not great, but it'll hold.
The strategy is to run the first 25km in 2:15 (5:24 min/km). If I feel good I'll speed up a bit to 5:12 min/km aiming at 3h45 (best case), if not I continue and hopefully get in under 3h50. If I hit the wall then hopefully I beat my PB from Berlin; if it gets even worse it doesn't really matter as long as I finish.
Body Composition - Pre Frankfurt Marathon
| Weight | 86.1kg |
| Body Fat | 16.5% (LA 16.6 RA 14.5 RL 13.8 LL 14.8, B 18.0) |
| Total Body Water | 58.6% |
| Muscle Mass | 68.4kg (LA 3.9 RA 4.0 RL 11.4 LL 11.0, B 38.1, 5) |
| Physique Rating | 6 |
| Basal Metabolic Rate | 2083 KJ |
| Metabolism Age | 26 |
| Bone Mass | 3.5kg |
| Resting Heart Rate | ?? |
28 Oct 2010
Back Training 60 minutes
Quite a good session. Decided not to go back to the spine session.
Quite a good session. Decided not to go back to the spine session.
26 Oct 2010
Swimming (Speed):
1000m - 30:00
Very easy swim session - a lot of talking between splits.
1000m - 30:00
Very easy swim session - a lot of talking between splits.
24 Oct 2010
Core: 30 minutes
My training plan says 3 hours easy on the bike. The weather says wet, cold and windy; just couldn't be bothered going outside. Winter just came 2 weeks too early.
My training plan says 3 hours easy on the bike. The weather says wet, cold and windy; just couldn't be bothered going outside. Winter just came 2 weeks too early.
23 Oct 2010
Running:
1:30 - 16.8km (Z1 - Z2)
Last longish test run before Frankfurt. Feel like I am running on 60% - hope it is just the usual tapering blues...
1:30 - 16.8km (Z1 - Z2)
Last longish test run before Frankfurt. Feel like I am running on 60% - hope it is just the usual tapering blues...
20 October 2010
Running:
30:00 - 5km
Easy run on a treadmill in hotel in Paris. Wanted to check out hamstring which feels much better.
30:00 - 5km
Easy run on a treadmill in hotel in Paris. Wanted to check out hamstring which feels much better.
19 Oct 2010
Core: 30 minutes
I had planned to go for an asy run, but my hamstring didn't feel good (andd it is freezing cold outside), so I did a core session instead. Let's hope the sensibility will pay off...
I had planned to go for an asy run, but my hamstring didn't feel good (andd it is freezing cold outside), so I did a core session instead. Let's hope the sensibility will pay off...
17 Oct 2010
Schönbuchlauf 25km - 2:03:47 [Certificate] [Results]
km 1: 5:19
km 2: 5:37
km 3: 4:46
km 4: 4:33
km 5: 4:42 - 24:57
km 6: 4:43
km 7: 4:48
km 8: 4:53
km 9: 4:54
km 10: 4:54 - 24:12
km 11: 4:49
km 12: 5:08
km 13: 5:08
km 14: 5:06
km 15: 5:27 - 25:38
km 16: 5:43
km 17: 4:45
km 18: 4:58
km 19: 5:11
km 20: 5:15 - 25:52
km 21: 4:26
km 22: 4:25
km 23: 4:42
km 24: 4:40
km 25: 4:32 -22:45
M40: 58 (121)
Total: 233 (655)
It was 5 degrees at the start, so long sleeves and tights it was. Heart rate was quite high at the start which wasn't helped by a hill after 3 minutes. Had a mini AF thereafter and was struggling the next 10km which were all down-hill. As soon as the uphill started, I was fine and overtook half the field. Good time in the end, given the undulating course, the rough ground and the freezing cold. A bit confused about the A, but optimistic about Frankfurt. Tapering time...
km 1: 5:19
km 2: 5:37
km 3: 4:46
km 4: 4:33
km 5: 4:42 - 24:57
km 6: 4:43
km 7: 4:48
km 8: 4:53
km 9: 4:54
km 10: 4:54 - 24:12
km 11: 4:49
km 12: 5:08
km 13: 5:08
km 14: 5:06
km 15: 5:27 - 25:38
km 16: 5:43
km 17: 4:45
km 18: 4:58
km 19: 5:11
km 20: 5:15 - 25:52
km 21: 4:26
km 22: 4:25
km 23: 4:42
km 24: 4:40
km 25: 4:32 -22:45
M40: 58 (121)
Total: 233 (655)
It was 5 degrees at the start, so long sleeves and tights it was. Heart rate was quite high at the start which wasn't helped by a hill after 3 minutes. Had a mini AF thereafter and was struggling the next 10km which were all down-hill. As soon as the uphill started, I was fine and overtook half the field. Good time in the end, given the undulating course, the rough ground and the freezing cold. A bit confused about the A, but optimistic about Frankfurt. Tapering time...
16 Oct 2010
Bike:
75km - 2:40 (90m / ??rpm / 28.2kmh / ???bpm)
Ride was supposed to be 3 hours, but couldn't cope being out there in the cold, wet and wind.
75km - 2:40 (90m / ??rpm / 28.2kmh / ???bpm)
Ride was supposed to be 3 hours, but couldn't cope being out there in the cold, wet and wind.
15 Oct 2010
Spine Training: 60 minutes
Running:
12km - 1:05 (Z1 - Z2)
Good, undulating run. Autumn is here.
Running:
12km - 1:05 (Z1 - Z2)
Good, undulating run. Autumn is here.
13 Oct 2010
Running:
60:00 - 11.3km (Z1 - Z3)
Nice run in Greenwich Park which is far hillier than I expected. Hamstring not great.
Note for the German readrs: It is 'Grenitsch', not 'Grienwhitsch' ;-)
60:00 - 11.3km (Z1 - Z3)
Nice run in Greenwich Park which is far hillier than I expected. Hamstring not great.
Note for the German readrs: It is 'Grenitsch', not 'Grienwhitsch' ;-)
10 Oct 2010
Bike:
100km - 3:27 (250m / 82rpm / 28.8kmh / 128bpm)
First long bike ride in quite some time. Rather tedious at times, but ok.
100km - 3:27 (250m / 82rpm / 28.8kmh / 128bpm)
First long bike ride in quite some time. Rather tedious at times, but ok.
09 Oct 2010
Bike:
50km - 1:45 (60m / 78rpm / 28.4kmh / 108bpm)
Running:
20km - 1:44 (Z1-Z4)
Very easy bike ride, followed by quite a good and controlled run. Did get some stomach problems after an hour on the run, so needed an unplanned stop at the local athletics stadium - maybe those gels aren't right after all?
50km - 1:45 (60m / 78rpm / 28.4kmh / 108bpm)
Running:
20km - 1:44 (Z1-Z4)
Very easy bike ride, followed by quite a good and controlled run. Did get some stomach problems after an hour on the run, so needed an unplanned stop at the local athletics stadium - maybe those gels aren't right after all?
08 Oct 2010
Spine Training 60 minutes
First session of spine training class. Quite good, apart from being the only male...
First session of spine training class. Quite good, apart from being the only male...
07 Oct 2010
Back Training 60 minutes
First hour of back training in an organised group. Targetted at a slightly older generation, but good exercises nevertheless.
First hour of back training in an organised group. Targetted at a slightly older generation, but good exercises nevertheless.
06 Oct 2010
Running:
2:15 - 25.2km (Z1 - Z2)
Good test run, but hamstring wasn't great afterwards. Would need to do another 17km in 1:30 - hmmm..
Ran in new shoes. Sticking with the Brooks Racer ST4. Unfortunately, this year's model comes in bright yellow - not sure if my image consultant would approve with that. Also, need yet another half size bigger than last year. Either my feet keep growing or Brooks shoes get smaller every year. Start on a 45 3 years ago and am now at 46 1/2!?
2:15 - 25.2km (Z1 - Z2)
Good test run, but hamstring wasn't great afterwards. Would need to do another 17km in 1:30 - hmmm..
Ran in new shoes. Sticking with the Brooks Racer ST4. Unfortunately, this year's model comes in bright yellow - not sure if my image consultant would approve with that. Also, need yet another half size bigger than last year. Either my feet keep growing or Brooks shoes get smaller every year. Start on a 45 3 years ago and am now at 46 1/2!?
05 Oct 2010
Running:
10.5km - 57:00
Easy undulating run. Feeling much better, even though half a back tooth has broken off.
Swimming:
1600m - 45:00
First indoor session after the summer. Definitely prefer the outdoors...
10.5km - 57:00
Easy undulating run. Feeling much better, even though half a back tooth has broken off.
Swimming:
1600m - 45:00
First indoor session after the summer. Definitely prefer the outdoors...
03 Oct 2010
Bike:
48.5km - 1:37 (80m / 81rpm / 30.1kmh / 118bpm)
Running:
17km - 1:30 (Z1-Z3)
Very easy bike ride, first in over 3 weeks. The intention was to run 90 minutes easy, mimicking a long run (which I won't be able to do before Frankfurt) without the strain on the body. Strangely, this was quite hard from 45 minutes on. Maybe driving for over 10 hours the day before didn't help. Got quite sick afterwards. Slightly confused.
48.5km - 1:37 (80m / 81rpm / 30.1kmh / 118bpm)
Running:
17km - 1:30 (Z1-Z3)
Very easy bike ride, first in over 3 weeks. The intention was to run 90 minutes easy, mimicking a long run (which I won't be able to do before Frankfurt) without the strain on the body. Strangely, this was quite hard from 45 minutes on. Maybe driving for over 10 hours the day before didn't help. Got quite sick afterwards. Slightly confused.
30 Sep 2010
Running:
1:15 - 15km
10 minutes easy
12km - 57:00 (Z2-Z3)
Rest easy barefood on grass
Very good run in Elba. Fast test on a running track. Quite promising.
Dropped my Garmin on the tiled floor which caused the glass to break. Not so promising...
1:15 - 15km
10 minutes easy
12km - 57:00 (Z2-Z3)
Rest easy barefood on grass
Very good run in Elba. Fast test on a running track. Quite promising.
Dropped my Garmin on the tiled floor which caused the glass to break. Not so promising...
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