Spinning
Took part in my first ever spinning class with the tri club. This felt like 90 minutes of lactic acid. Very tough, but very good. Also signed up for the club spinning marathon in 3 weeks time...
Race Plan for 2011
After a lot of deliberation, I have decided for a race plan for 2011. Unfortunately, St. Pölten 70.3 is out and I hope I can transfer my number to 2012. See 'Upcoming Races' block on the side bar.
Doctor
After struggling with flu-like symptoms, I went to see my GP today. Diagnosis is that a previous viral infection hasn't cured properly plus an infection of the sinuses. So, I am on ant-biotics for the next 7 days and have been told to reduce exercising outdoor in the cold.
2010 Summary
This has been a great year with Challenge Roth being the obvious highlight. Cologne 226half in sub 5 hours was another great race after which I should have ended the season to avoid the Frankfurt Marathon fiasco... Here's the obligatory summary:
What's the plan for 2011? I would like to focus on shorter distances and do 2 half Ironman races. 70.3 Wiesbaden will be the highlight plus 70.3 Austria or Elbaman, depending on how things pan out.
I am also going to make some changes in how to record workout. So far, I had an Excel spreadsheet (see above) plus Garmin Connect and also the blog here. In the spirit of moving your entire life in the cloud, I am moving to a great system called TrainingPeaks. So, any individual workout information (more data you can ever digest) will be at www.trainingpeaks.com/isotonicturtle supplemented by sporadic posts on the blog (new kit, gear and gadgets, race reports and any other relevant information).
31 Dec 2010
Running:
8km - 45:30
First run in almost 2 weeks. Have been down with some very persistent form of flu. Still not 100%, but slowly getting better. I hope.
8km - 45:30
First run in almost 2 weeks. Have been down with some very persistent form of flu. Still not 100%, but slowly getting better. I hope.
Body Composition - End 2010
| Weight | 88.2kg |
| Body Fat | 18.1% (LA 17.2 RA 15.4 RL 16.1 LL 16.1, B 19.6) |
| Total Body Water | 57.4% |
| Muscle Mass | 68.7kg (LA 4.0 RA 4.1 RL 11.3 LL 11.0, B 38.3, 5) |
| Physique Rating | 7 |
| Basal Metabolic Rate | 2099 KJ |
| Metabolism Age | 29 |
| Bone Mass | 3.6kg |
| Resting Heart Rate | ?? |
14 Dec 2010
Swimming (Endurance):
2300m - 60:00
Quite a demanding session.
Last of 4 physio sessions in the morning. Plenty of exercises to do for a month, before we review the situation. Bottom line is some of my core muscles don't seem to trigger at all!
2300m - 60:00
Quite a demanding session.
Last of 4 physio sessions in the morning. Plenty of exercises to do for a month, before we review the situation. Bottom line is some of my core muscles don't seem to trigger at all!
10 Dec 2010
Running:
13.75km - 1:18 (Z1)
Easy earl;y morning run. Had to do a couple of detours to avoid flooding.
13.75km - 1:18 (Z1)
Easy earl;y morning run. Had to do a couple of detours to avoid flooding.
09 Dec 2010
Swimming (Technique)
1200m - 60:00
Very tough session. 10 * 100 technique, followed by 50m drills interrupted by planks and push-ups!
1200m - 60:00
Very tough session. 10 * 100 technique, followed by 50m drills interrupted by planks and push-ups!
08 Dec 2010
Running:
60:00 - 11.8km (Z2 - Z3)
2km easy, rest moderate / hard. First good run in weeks. Hamstring also getting better thanks to physio treatment and new exercises.
60:00 - 11.8km (Z2 - Z3)
2km easy, rest moderate / hard. First good run in weeks. Hamstring also getting better thanks to physio treatment and new exercises.
07 Dec 2010
Swimming (Speed):
2000m - 60:00
After a mini break (mini trip away, mini flu and loads of snow), winter training is starting today.
Oh, and I got a little certificate and a pineapple(!) at the club's xmas do for being 1 of 17(!) members who completed an ironman in 2010 - nice touch.
2000m - 60:00
After a mini break (mini trip away, mini flu and loads of snow), winter training is starting today.
Oh, and I got a little certificate and a pineapple(!) at the club's xmas do for being 1 of 17(!) members who completed an ironman in 2010 - nice touch.
29 Nov 2010
Running:
10km - 54:00 (Z1 - Z3)
First 7km hilly and moderate effort, then 2km fast (4:48). First run in snow this winter - quite enjoyed it.
Oh, and I got a fantastic pair of heated insoles for cycling in the freezing cold for my birthday. Can't wait to try them out!
10km - 54:00 (Z1 - Z3)
First 7km hilly and moderate effort, then 2km fast (4:48). First run in snow this winter - quite enjoyed it.
Oh, and I got a fantastic pair of heated insoles for cycling in the freezing cold for my birthday. Can't wait to try them out!
21 Nov 2010
Bike:
48km - 1:38
Easy flat bike ride. Legs slowly willing to take on something a bit more daunting...
48km - 1:38
Easy flat bike ride. Legs slowly willing to take on something a bit more daunting...
19 Nov 2010
Running:
9.35 - 50:00
Easy / moderate speed and undulating run. Had to stop early because my eye sight went after 40 minutes. Lack of sleep, I guess.
9.35 - 50:00
Easy / moderate speed and undulating run. Had to stop early because my eye sight went after 40 minutes. Lack of sleep, I guess.
18 Nov 2010
Back Training 60 minutes
Last session unfortunately. Time to sign up for a gym again, I guess.
Swimming (Technique): 1200m
Last session unfortunately. Time to sign up for a gym again, I guess.
Swimming (Technique): 1200m
Physio
Finally went to see a physio about my back and hamstring issue. He reckons that it is to do with a nerve. A few more exercises and a few more sessions and we'll see.
14 Nov 2010
Bike:
36.3km - 1:20 (180m / 78rpm / 27.2kmh / ???bpm)
First ride in 4 weeks in very mild conditions. Very pleased with the new (black!) Garmin 500 which has replaced my old Garmin 705.
36.3km - 1:20 (180m / 78rpm / 27.2kmh / ???bpm)
First ride in 4 weeks in very mild conditions. Very pleased with the new (black!) Garmin 500 which has replaced my old Garmin 705.
13 Nov 2010
Geocaching
First attempt to track down a few caches near home. Found the first two, but had to abandon at the first stage of a multi-stage cache. Here's the tracks of the Garmin Oregon 550:
First attempt to track down a few caches near home. Found the first two, but had to abandon at the first stage of a multi-stage cache. Here's the tracks of the Garmin Oregon 550:
11 Nov 2010
Back Training 60 minutes
Quite a tough session - very good. Left hip not great - need to see a physio.
Swimming (Technique): 1200m
Another excellent session. I was told that I don't use my latissimus muscle while swimming. And that's the most important one apparently...
Quite a tough session - very good. Left hip not great - need to see a physio.
Swimming (Technique): 1200m
Another excellent session. I was told that I don't use my latissimus muscle while swimming. And that's the most important one apparently...
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.
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