Easy jog through Central Park to loosen up the legs a bit.
29 Oct 2008
Running:
8.3km - 47:00
First run in winter time. Dark, cold and wet. Hip feels much better.
8.3km - 47:00
First run in winter time. Dark, cold and wet. Hip feels much better.
26 Oct 2008
Istanbul 15km - 1:12:45 [Results]
5km - 25:38 (inaccurate)
7.5km - 37:01
10km: 48:36
What a chaotic race! The torrential rain and floods certainly didn't help, nor did the fact that the buses didn't arrive an hour late at the finish. Quite nice course, especially crossing the bridge from Asia to Europe at the start and the amazing finish in front of the Blue Mosque. Came 291st out of over 1200 men! Certainly a race to remember...
5km - 25:38 (inaccurate)
7.5km - 37:01
10km: 48:36
What a chaotic race! The torrential rain and floods certainly didn't help, nor did the fact that the buses didn't arrive an hour late at the finish. Quite nice course, especially crossing the bridge from Asia to Europe at the start and the amazing finish in front of the Blue Mosque. Came 291st out of over 1200 men! Certainly a race to remember...
23 Oct 2008
Running
11.3km - 1:00
First run in a week alongside the Bophorus! Did an hour at moderate speed to see I am and it looks like that things haven't changed a great deal. usual pain started after 20 minutes and got worse after the run. Bought some Turkish anti-inflammatories (I hope).
Couldn't post earlier since Google Blogs (amongst most other user-content sites) have been blocked by the Turkish Government - I guess the people are not ready for for Freedom of Speech yet...
11.3km - 1:00
First run in a week alongside the Bophorus! Did an hour at moderate speed to see I am and it looks like that things haven't changed a great deal. usual pain started after 20 minutes and got worse after the run. Bought some Turkish anti-inflammatories (I hope).
Couldn't post earlier since Google Blogs (amongst most other user-content sites) have been blocked by the Turkish Government - I guess the people are not ready for for Freedom of Speech yet...
16 Oct 2008
Running:
30.2km - 3:00
Last (and only) long run before NY. Very slow, which is good. Hip very sore, which isn't...
30.2km - 3:00
Last (and only) long run before NY. Very slow, which is good. Hip very sore, which isn't...
14 Oct 2008
Gym: 50 minutes (40 strength, 10 flexibiltiy)
Swim: 500m (250, 200, 250)
Last gym session for while - physio tomorrow.
Swim: 500m (250, 200, 250)
Last gym session for while - physio tomorrow.
12 Oct 2008
Gym: 50 minutes (40 strength, 10 flexibiltiy)
Swim: 800m (200, 200, 200, 200)
Needed to do something after not running the 10 mile race due to cold. Still worried about hip which doesn't seem to get better at all.
Swim: 800m (200, 200, 200, 200)
Needed to do something after not running the 10 mile race due to cold. Still worried about hip which doesn't seem to get better at all.
10 Oct 2008
Running:
16km - 1:30
Very wet run and feeling much better. Until late evening that was, when I was starting to yet another flu. Looks like body needs some more rest...
16km - 1:30
Very wet run and feeling much better. Until late evening that was, when I was starting to yet another flu. Looks like body needs some more rest...
09 Oct 2008
Gym: 40 minutes (30 strength, 10 flexibiltiy)
First gym session since my membership expired - good old voucher schemes...
Swim: 500m (200, 200, 100)
No goggles, so needed to stop since my eyes were about to pop out!
First gym session since my membership expired - good old voucher schemes...
Swim: 500m (200, 200, 100)
No goggles, so needed to stop since my eyes were about to pop out!
Physio
Been to see the physio today to get an opinion on my hip pain and it appears that it is caused by some damaged nerve tissue at the spine! Nothing serious (apparently), but need to do some silly stretches and go back next week.
04 Oct 2008
Running:
10km - 57:00
Another easy recovery run on nice forrest ground. Legs and hip a bit better, but still tired.
10km - 57:00
Another easy recovery run on nice forrest ground. Legs and hip a bit better, but still tired.
02 Oct 2008
Running:10km - 59:00
First easy recovery run. Legs still like jelly and hip not 100% either.
Was wearing my new Brooks Glycerin 6 shoes - first time that I am able to get away with a neutral shoe. So far, so good.
01 Oct 2008
Swim: 800m (250, 250, 150, 150)
First activity after Sunday in an outdoor pool. Still very fatigued.
First activity after Sunday in an outdoor pool. Still very fatigued.
28 Sep 2008
Berlin Marathon - 3:53:55 [Results] [Videos]
A new PB in a fantastic race with the most amazing crowd. Speed was pretty constant (first half in 1:56:29, second 1:57:25), apart form the last 30 minutes when I was really struggling (again). The course is extremely fast, but only if there aren't thousands of runners around you all the time which was mentally and physically very exhausting, especially towards the end.My hip felt surprisingly good and caused very little problems (maybe the Japanese tape I got applied on the expo the day before did the trick) - my lower back and a sore stomach from the half-way point made up for it. I also made the stupid mistake to wear racing shoes on the long distance which was very painful in the last hour. It was the first marathon I ran with compression socks and I must say they caused me major problems during and particularly after the race. I constantly felt that my blood flow was restricted. When I rolled them down after the race I thought my calves were about to explode - I got severe cramps when I took them off.
All in all a fantastic race and given the circumstances, I am happy with the result. 3:50 is doable on a better day!
km 1: 6:04
km 2: 5:30
km 3: 5:43
km 4: 5:34
km 5: 5:30 (28:20)
km 6: 5:34
km 7: 5:33
km 8: 5:21
km 9: 5:30
km 10: 5:26 (55:46 / 27:36)
km 11: 5:21
km 12: 5:32
km 13: 5:32
km 14: 5:26
km 15: 5:27 (1:23:05 / 27:19)
km 16: 5:27
km 17: 5:26
km 18: 5:28
km 19: 5:19
km 20: 5:51 (1:50:37 / 27:32)
km 21: 5:20
km 22: 5:26
km 23: 5:21
km 24: 5:27
km 25: 5:32 (2:17:44 / 27:07)
km 26: 5:24
km 27: 5:24
km 28: 5:33
km 29: 5:38
km 30: 5:24 (2:45:10 / 27:26)
km 31: 5:30
km 32: 5:21
km 33: 5:45
km 34: 5:25
km 35: 5:38 (3:12:51 / 27:41)
km 36: 5:48
km 37: 5:35
km 38: 6:04
km 39: 5:42
km 40: 5:40 (3:41:41 / 28:50)
km 41: 5:47
km 42: 5:31
25 Sep 2008
Running:
8km - 45:00
Last easy tapering run. Hip a little bit better, but not good. Well, that's all I can do - roll on Berlin!
8km - 45:00
Last easy tapering run. Hip a little bit better, but not good. Well, that's all I can do - roll on Berlin!
Pre-Marathon Body Composition
| Weight | 89.2kg |
| Body Fat | 19.5% LA:19.3 RA:16.6 LL:16.0 RL:15.5 T:22.0 |
| Total Body Water | 56.2% |
| Muscle Mass | 68.3kg LA:3.9 RA:4.0 LL:11.3 RL:11.6 T:37.5 |
| Physique Rating | 7 |
| Basal Metabolic Rate | 2096 KJ |
| Metabolism Age | 33 |
| Bone Mass | 3.5kg |
| Resting Heart Rate | 56 |
This is certainly the best composition this year. Let's see how the hip feels on Sunday...
21 Sep 2008
Running:
16.5km - 1:32
Last easy test run before the marathon. Hip was fine for 25 minutes before pain started getting progressively worse.
So, program (or lack thereof) for this week contains anti-inflammatories, bio-freeze, a lot of stretches and rest. Let's see...
16.5km - 1:32
Last easy test run before the marathon. Hip was fine for 25 minutes before pain started getting progressively worse.
So, program (or lack thereof) for this week contains anti-inflammatories, bio-freeze, a lot of stretches and rest. Let's see...
20 Sep 2008
Swim:
800m - 16:00 (approx)
Open-water swim in the best lake pool ever at the Strandbad Klagenfurt Lakeside Beach.
800m - 16:00 (approx)
Open-water swim in the best lake pool ever at the Strandbad Klagenfurt Lakeside Beach.
19 Sep 2008
Running:
8.3km - 48:00
Easy early morning run in Klagenfurt, mostly on a track.
Severe problems in left hip after the run. Appears to be connected to the ITB which is not only the worst timing ever, but also very painful...
8.3km - 48:00
Easy early morning run in Klagenfurt, mostly on a track.
Severe problems in left hip after the run. Appears to be connected to the ITB which is not only the worst timing ever, but also very painful...
17 Sep 2008
Running:
10.3km - 56:00
Another tapering run after a tough one hour sports massage yesterday and a bit of man flu last night.
10.3km - 56:00
Another tapering run after a tough one hour sports massage yesterday and a bit of man flu last night.
14 Sep 2008
Bike:
43km - 1:45:00
Easy cycle. A but longer than planned and quite windy. Tapering time!
43km - 1:45:00
Easy cycle. A but longer than planned and quite windy. Tapering time!
13 Sep 2008
Waterside Half-Marathon - 1:43:15 [Results]
Start: 0:19
Mile 1: 8:00
Mile 2: 7:53
Mile 3: 7:53
Mile 4: 7:51
Mile 5: 8:02
Mile 6: 7:56
Mile 7: 7:39
Mile 8: 7:48
Mile 9: 7:51
Mile 10: 7:48
Mile 11: 7:48
Mile 12: 7:52
Mile 13: 7:48
PB by 2 minutes (ignoring the time lost at the start). Was tough to keep up the pace towards the end, but all in all very pleased. Roll on Berlin!
Start: 0:19
Mile 1: 8:00
Mile 2: 7:53
Mile 3: 7:53
Mile 4: 7:51
Mile 5: 8:02
Mile 6: 7:56
Mile 7: 7:39
Mile 8: 7:48
Mile 9: 7:51
Mile 10: 7:48
Mile 11: 7:48
Mile 12: 7:52
Mile 13: 7:48
PB by 2 minutes (ignoring the time lost at the start). Was tough to keep up the pace towards the end, but all in all very pleased. Roll on Berlin!
11 Sep 2008
Running:
1km Warm-up
10 Yasso 800s - 3:28/ 3:30 / 3:32 / 3:28 / 3:23 / 3:25 / 3:26 / 3:19(!) / 3:28 / 3:24 -> 3:26
1 km Cool-down
Best Yassos ever. All set for the rest of September...
1km Warm-up
10 Yasso 800s - 3:28/ 3:30 / 3:32 / 3:28 / 3:23 / 3:25 / 3:26 / 3:19(!) / 3:28 / 3:24 -> 3:26
1 km Cool-down
Best Yassos ever. All set for the rest of September...
10 Sep 2008
Running:
10km - 53:30
First third (very) easy, second third moderate, last third fast. Had planned to do hills, but legs just weren't up to it.
10km - 53:30
First third (very) easy, second third moderate, last third fast. Had planned to do hills, but legs just weren't up to it.
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