November 2006 Archives

Summary of last night’s training:

1000 meter swimming (500 breast/500 crawl)
11K/6.8M run with running club (5:54/K or 9:30/M pace)
50 jumping jacks
60 push-ups
40 sit-ups
40 squats (body weight)
cool-down

I wanted to go swimming after work yesterday, but worked late again and had no desire to do so after the end of a long day. Instead I spent a half hour doing some gymnastics and weight training, including:

100 push-ups
100 sit-ups
20 pull-ups (jump)
40 squats (body weight)
bench press
shoulder press
two arm row (I think it’s called)
etc.

Tonight I am hoping to get off work at a reasonable time so I can run with my running club tonight – if not it will be another run by flashlight.

This week is turning out to be extremely busy, I probably won’t have quite as much time to blog as normal.

Last night it was already dark before I could run, but still managed to run 14K/8.7M in 1:19:00, a decent pace for running with a flashlight. I also did some extra callisthenics:

100 push-ups
60 sit-ups
40 squats (bodyweight)
50 jumping jacks

Well I have to work some more, have a good day!

On Friday night I had 28K/17.5M on the schedule, but after getting home almost two hours late from work I was less than motivated to do this. But then I reminded myself that there would not be an opportunity to make the run up over the weekend, so it was then or never.

So I checked my headlamp and headed out into the darkness. I first ran part of my normal route that I run a couple times a weeks, trying to stay on the main trail. I than passed over the railroad bridge that took me to where I run with the Graben Running club. The latter trails were mostly gravel and dirt, and generally free of branches and other debris that could trip me up in the night. I didn’t see another soul for the entire run, I guess I was the only dedicated (crazy) enough to be out there. Towards the end my quads were getting pretty sore, a result of my weight training on Thursday I’m sure. I ended up getting back to the house in 2:42:36, probably a kilometer shy of my distance goal, but I wasn’t fussy.

Saturday we had a nice belated Thanksgiving dinner: turkey, stuffing, mashed potatoes, gravy, carrots, broccoli, red sauerkraut and a good friend to share it all with!

Sunday I was sluggish from the five pounds of food that I had accumulated from the day before. I ended up doing some gymnastic/weight training after church for maybe 25 minutes. I am happy to report that my new (used) bench/shoulder press machine is a wonderful toy!

After a lazy nap in the afternoon I again suited up and went for a run, this time a relaxed 16K/10M run – mostly through the forest. It was a warm 17C/63F, unseasonably warm for the end of November, but thoroughly enjoyed!

This morning the scales indicated that I survived the major Thanksgiving pig-out this weekend, my weight was the same as before the weekend! I guess I managed to find the right balance of exercise!

I finished last with a total of 73K/45M. This week I want to cut on the mileage somewhat in order to give my body a rest and in preparation for a half-marathon on Saturday.

Last night was a rest night, no training.

I finished the frame for my new weight machine, I only need someone to help me drag the roughly 90 kg/200 lb. monster upstairs in the shed and bolt it in place. Tomorrow (Saturday) a good friend of mine is coming over to help me do this. Of course he is staying for our belated Thanksgiving dinner – I guess we’ll need the machine to work off the calories afterward ;-)

Due to Saturday’s activities, I am running my long run tonight after work. I have a new headlamp that I want to try out, it should be a fun run in the dark…

Happy Thanksgiving to everyone who celebrates it. I have to work today here in Germany, but on Saturday my wife has promised a turkey dinner with all the fixings. We have friends coming over to help us celebrate, should be fun!

Last night I wanted to work on installing my new (to me) weight machine, so went for a run as soon as I got home, rather than running with the running club at 6 p.m. In any case it was a brisk 8C/46F as I headed out over my 14K/8.7M route. I ran at a faster tempo on Monday, so decided to try keep the pace down last night. But I was anxious to get home and work in my workshop, so I still ended up running about 30 seconds/kilometer faster than planned, finishing with an average pace of 5:29/K (8:50/M).

Other Exercise:

60 push-ups
60 sit-ups
20 squats
etc.

Last night I was surfing the web looking for some tips on specific weight training for runners. Several websites suggested the following exercises:

(I) The high-bench step-up: This exercise strongly develops the hamstrings, with complimentary development of the gluteals (the 'buttock' muscles) and the quadriceps. Stand on a bench about knee-high, with your body weight on your left foot and shifted towards the heel, right foot free and held slightly behind the body. Lower your body in a controlled way until the heel of the right foot touches the ground, but still supporting all your weight on your left foot. Return to the starting position by driving down with the left heel and straightening your left leg. Repeat 10-12 times before switching over to the right leg, maintaining upright body posture with your trunk at all times, with hands at your sides (with or without dumbbells).

(2) One-leg squat (pistol): Lift one leg forward and try to keep it straight and tight as much as you can throughout the exercise. Don’t compromise quality for quantity. Start squatting on one leg, very slowly. Keep your foot on the ground, balancing more of your weight on your heel. Keep your back erect. Squat all the way down. Start going up, keeping your weight just like on the way down, on the heel. Keep your body erect and try not to loosen or bent the front leg. If you are not feeling strong enough to do the exercise, or you experience difficulty, you can assist yourself holding onto a desk, or another object. You may also try to start with squatting shallower.

(3) One-leg hops in place: This exercise builds strength and coordination in the entire lower extremity, including the foot, ankle, shin, calf, thigh, and hip. The resilient, bouncy nature of the exercise makes it the most specific of the three - extremely close to the actual movements involved in running. Simply start from the same position you used for the one-leg squat, with the toes of the right foot supported by a six- to eight-inch block. Hop rapidly on the left foot at a cadence of 2.5 to 3 hops per second (25 to 30 foot contacts per 10 seconds) for the prescribed time period as shown in the training program. The left knee should rise about four to six inches, while the right leg and foot should remain stationary. The left foot should strike the ground in the area of the mid-foot and spring upwards rapidly - as though it were contacting a very hot plate on a cooker. The hips should remain level and virtually motionless throughout the exercise, with very little vertical displacement. After hopping for the indicated time on the left leg, switch to the right leg and repeat the exercise. Note: This can also be done without the block.

I have been wondering this lately, so I decided to ask Merriam-Webster:

Gymnastics - Physical exercises designed to develop strength and coordination.

Calisthenics - Systematic rhythmic bodily exercises performed usually without apparatus.

So where do all the push-ups, sit-ups, pull-ups, squats, etc. that I have been doing fit in? With either one really, but since I use various "apparatus" (jump-rope, weight bar etc) I will use gymnastics.

Last night I spent two hours working on a frame to support my new shoulder press machine. Basically this involved splicing several 60 x 80 mm boards together and drilling a bunch of holes. This frame will in turn be fastened to the massive timber beams upstairs in my shed (I’ll take a picture when I’m done).

I also did an aggressive (for me) gymnastic/weight training workout including:

120 - Push-ups (sets of 20)
100 - Sit-ups (sets of 20)
30 – Squats (sets of 10)
10 – Squats (with 30 kg)
10 - Jumping pull-ups (use as much leg push as needed, lower slowly)
10 - Pure negatives pull-ups (climb to top using whatever means necessary, then lower slowly)
etc.

My grand finale:

Approx. 12 minute round robin of: 10x each dumbbell shoulder press/curls/bench press followed by 1 minute of jumping rope – repeat until muscle failure.

Despite using very low (almost laughable) weight, this workout still left me whimpering like a puppy.

My weight is still 73 kg/161 lbs. (same as last Wednesday), but I swear my jeans feel looser this morning :-)

Can anyone recommend a standard weight training program that I can use? In the moment I am just doing whatever pops into my head, I need to get organized with my weight training.

Last night was a nice warm 11C/52F and the trails had dried up some from the rain we had over the weekend, so I decided to try to get in a tempo run before dark. I set out on my new 16K/10M route, 4K/2.5M to the trailhead of the neighboring town of Spock’s Nordic Walking/Jogging trail. From there I planned on taking the 7K/4.3M loop, then a roughly 5K trail back to the house.

I quickly fell into a quick (for me) pace, covering the first 4K in 20:25 (5:06/K, 8:13/M pace). It was still light out so I continued on, startling four ladies who were stretching after finishing their run/walk at the trailhead, as I sped through. I wound my way around the 7K loop in increasing darkness, but I knew the trail, and I was motivated. I circled back around to the trailhead finishing the 7K/4.3M in 36:40, for an average pace of 5:14/K (8:26/M), not bad considering the partial darkness. From here I turned on my headlamp and headed back through the forest and over the fields back to my house, completing the last 5K in 27:31 (5:30/K, 8:51/M pace).

After returning to the house I did a toned down version of my gymnastics/weight training routine, including:

70 push-ups
70 sit-ups
40 squats
a couple struggling pull-ups
10 shoulder presses
10 dumbbell curls
etc.

This morning my legs are a bit sore from the faster running, but in a healthy way, the sign of a good workout. Tonight I have gymnastics/weight training on the schedule, but first a busy day at work. Happy training!

Sometimes I love E-bay, especially when I see neat little toys like this:

This machine used to sit in a fitness studio, now it is sitting in my garage waiting to be set up. For $30 I just couldn't pass it up.

Oh, and I got in a great workout picking it up with a friend of mine, it weighs something like 90 kg/200 lbs. - we had to demount it from a wall and carry it down a couple flights of stairs!

It was a really busy weekend so I’m way behind on my blogging, so here is a quick recap of my weekend training:

Friday: 20 minutes of gymnastics (callisthenics), 10 minutes weight training.
Saturday: 25K/15.5M hilly long run.
Sunday: 15 minutes gymnastics, 15 minutes weight training, 14K/8.7 mile easy pace run.

Total mileage for the week: 74K/46M (4 runs)

I think the big addition to my training last week was the increased gymnastics (push-ups, sit-ups, etc.) and starting up my weight training after a long absence from doing this.

I have already reached a major conclusion: I am a terribly out-of-shape endurance runner. I mean I can only do 1 (one) pull-up! Okay, I’m not looking at becoming a muscle-freak, but I would like to think that my body (all of it) is prepared for whatever adventures that I seek.

I am also amazed at how the gymnastics/weight training drains my energy level. My runs on the weekend were hard, despite being only in the medium distance/effort range. This tells me that I have been concentrating too much on the cardio while neglecting strength training, flexibility and overall fitness.

Over the next few months I want to continue to work on total fitness and try to come up with a routine that works for me. Along with this will be a revision in my eating behavior that will support this increased activity. I am hoping that my increased emphasis on total fitness will make me a stronger runner in the long term.

Being an old soldier I do a bunch of callisthenics (gymnastics), here is a sample from last night:

25 jumping jacks
15 toe touches (4-count exercise)
20 pushups
20 situps
20 belly-ups (on all fours with your butt on the ground, lift you mid-section until parallel with legs and chest, lower slowly, repeat – good for stomach muscles).
15 squats
25 jumping jacks

When I come back from running I walk for 4-5 minutes, then do the same routine minus the squats and last group of jumping jacks. I also add about 5 minutes of stretching.

Last Night’s Training

Last night I ran a total of 19K/12M, first 4K/2.5M to the trailhead used by my running club, then 11K/7M with the club, and finally the 4K back to the house. It was already dark when I left the house, so I had to use a flashlight to get through the thicker parts of the woods on the way to the trailhead. I arrived just as the running club started running. I fell in with the midpack group and we made our way over the 11K loop. For the most part we ran without any light, the trail is mostly gravel or packed dirt with only an occasional branch to worry about. I wasn’t too concerned about hunters as our group of 9 runners was making enough noise chattering to drive any hunters out of the woods. We finished the 11K loop in 67 minutes and after chatting for a few minutes I made my way back to the house.

About halfway through the run I started feeling the effects of my gymnastic/weight training session from Tuesday night, it took a lot of concentration to keep the pace going. By the time I was finished with my post-run callisthenics and stretching I was feeling pretty wiped out. After showering, eating and catching up with my wife’s day I crawled in bed and died.

This morning I woke up feeling revived and full of energy. I can’t wait to go swimming and do some more training tonight! I have been going over some various circuit training ideas in my head that I want to try out.

Oh by the way, my weight is back down to 73 kg/161 lbs. and I am looking forward to dropping it down to 72.5 kg/160 lbs. by this time next week!

Last night I did some cross-training. I have had a lot of trouble motivating myself to go up in the shed and work with my free weights, so I decided to take a different approach. Here is an outline of my little torture session:

- 10 minutes of gymnastic stuff, e.g. pushups, situps, crunches, leg lifts, etc. - one after another.
- 20 minutes of light-weight weight training exercises trying to work most of the upper muscle groups.
- 5 minutes on exercise machine, e.g. rowing, leg presses (?), resistance stuff.
- 10 minutes of weight training with concentration on the legs, e.g. squats etc.
- 5 minutes on the stationary bike.
- 10 minutes of gymnastic stuff, e.g. pushups, situps, crunches, leg lifts, etc.

This seemingly harmless little workout kicked my butt, I thought I was in better shape with all the running I’ve been doing. I’m such a wimp. I have a lot of hard work ahead of me if I want to compete with Superman.

Have a great day!

First let me thank everyone who provided tips and support for my weight loss activities. I spent a lot of time this weekend thinking about this, my objectives and the best way to meet my objectives.

I have decided that I need to turn away from “diet thinking” and start concentrating more on healthy living. For me healthy living means emphasizing good eating habits, active lifestyle, and trying to reduce/control stress factors that cause healthy eating interruptions.

Of course there is no magic formula that I can apply, rather it is all about hard work and making daily decisions that promote a healthier lifestyle. This is not a revelation, I’ve always known what needs to be done, but I’ve just been too lazy to do it.

Anyway, last night I went for a 16K/10M run, easy pace around 5:53/K (9:28/M). Tonight I want to spend a little time on the stationary bike, do some weight training and try a few Crossfit exercises that I have been checking out.

Does anyone use/do crossfit? I would love to hear your opinion about the program.

A couple stats from yesterdays 10K race:

First place male: Sergio Paolo in 35:26 (born 1963)
First place female: Carolin Schlipf in 37:55 (born 1977)

Only 26 people finished under 40 minutes!

I finished the race in 53:01.
I placed 259/439 overall.
I placed 39/57 in my age class (M45)

I only found one picture of the race so far:

Yesterday afternoon I ran my first longer run since the 50K race three weeks ago. With the temperature around 7C/45F, but with the wind knifing through the skin, I headed out over a roughly 26K/16M route. The path was flat, roughly 60% asphalt, the rest two-lane forest trails. I finished the run in just over 2 ½ hours, for an average of around 5:56/K (9:33/M).

This morning I was going to meet my friend John for a 10K race, but he couldn’t make it so I decided to go myself. I arrived at Karlsbad-Langensteinbach at 10 a.m., about 40 minutes before the race started. It was 6C/43F, rainy, windy and cold.

The 10K race route consisted of two 5K laps, with three hill climbs (50-100 meters) at around the 1.5K, 3K and the 4K, not a fast course. I wasn’t counting on a fast time anyway after completing my long run only 18 hours before.

I warmed up by jogging part of the course for 10 minutes, than took my place in the middle of what I would guess to be 500 runners. We stood there shivering a few extra minutes while the club had to fix a last minute glitch in the clock, but then we had a speedy countdown and we were off.

The first kilometer was partly downhill, then flat, but the trail was small and the crowd large, it was pretty slow going. After a few hundred meters more we turned and started heading up the first hill, a short but steep incline over about 300 meters. From here it flattened out for a while, then headed up another longer hill which brought us to kilometer three (1.9M). From here was a nice downhill, then flat, then downhill section that allowed us to speed up until the next uphill at around the 4K marker (2.5M). This hill winded up through some open fields, against the wind, until we finally turned and ran on a flat street back to the start and the second loop.

I passed the halfway point (the start) in 26:02, a little slower than I wanted. I sped up the best I could as the trail again went over the same course. I picked up a little time on the downhill section, but could feel myself slowing down on the hill climbs. I kept pushing, trying to at least not slow down any more. When I reached kilometer 8 (mile 5) and the downhill-flat-downhill section I pushed forward again, knowing that this was my only chance to make some time up before the last hill before the finish. I passed several runners and tried to keep my pace as long as possible as we again turned into the wind and started up the hill.

As I went around the last curve at the top of the hill I again sped up the best I could, but several ran past me in the last sprint to the finish line. I crossed in what looked like 53:04 on the clock at the finish line. I stopped for a quick cup of warm tea, then headed out and ran another 2K to loosen up. After a lukewarm shower at the sports club I climbed in the car and headed home.

My time is much slower than I have been running my 10K races, but okay considering my long run yesterday, the weather and the hilly course. What was more important to me today was that it was a good workout and just fun sharing the race with a bunch of other people on a Sunday morning.

If you have ever tried to lose weight you know that it is not easy. I have fought this problem off and on since I was about five years old. I know very few (if any) people who lose weight slowly, steadily and according to plan. I usually do good for a few days then binge, get frustrated, binge, feel guilty, binge, and end up having to start all over again. Dieting is all about burning more calories than you take in. For me this is a delicate balance and when I mix this with an over gluttonous appetite, I have a very tiny fuse before blowing up an entire weeks dieting efforts in a matter of hours.

Okay I binged and I’m frustrated, but I am putting myself in the corner and facing the Diet Monster and his companions Miss Frustration and Dr. Guilt. I’m breaking the cycle that has cost me so much frustration in my life. Rather than straying frustrated, guilty and beating myself with more calories I’m drawing the line and daring the Diet Monster to cross it. The only way I (and you) can beat the Diet Monster is to fight like an alley cat backed into the corner. If you slip up and indulge, don’t drop back and lick your wounds, rather jump in the middle and fight back - run, walk, swim, bike, or just drop down and do some pushups!

My weight this morning 74kg/163.5 lbs., up 1kg/2.2 lbs. from Tuesday, DOWN 1 lb. from yesterday!

Last night I stopped at the pool and swam my laps, 1000 meters plus an extra 100 for the Diet Monster, take that whack!

Yesterday noon it was only 7C/45F outside. By the time I got home it was up to 13C/55F, and by the time I ran with the running club at 6 p.m. it was up to 15C/59F – what’s up with that? In any case I was dressed far too warm as I arrived at the running club’s trailhead. I was not alone, this seemed to be the hot topic for the night, no one seemed to be prepared for the rapid change from near freezing temperatures over the last few days to a near heat wave.

In any case this was my first run in the dark with the running club. When I arrived I asked if they ran with lights or how it works – their reply, “No we don’t use lights, we know the way!” Okay, I just hope its not hunting season…

It turned out to be a pleasant experience. I took off with a group of about 8-10 runners, hanging in the middle because I tend to be the one that trips over everything in the dark. The group ran slower than normal, which was fine with me, and the chatter rate was much higher than normal. We finished the approx. 11K/6.8M loop in about 1:05:00 according to someone that set their stopwatch (mine stopwatch died on Monday).

After going home, showering and changing I rejoined the group at a local restaurant for the monthly “Stammtisch”. I don’t think there is a correct English translation for the German word Stammtisch, a loose translation is “regulars’ table”, or the table reserved in a restaurant (or bar) for the regulars that frequent the establishment. In the context of a club it is the regular meeting of the group, in our case the monthly get together to share food, drink and the latest gossip, I mean running news ;-)

So tonight I have to work off the pound weight that crept back on from the good food at the “Stammtisch” last night. I want to stop at the swimming pool on the way home from work, then do my weight training and maybe a short run. On Saturday morning I want to get up early and run at least 26K/16M. On Sunday is another 10K race with my friend John. Hopefully this warmer weather will hold out for a few days longer.

It’s only 7C/45F outside today, that means by the time I get home, changed and halfway through my run it will be dark and the temperature will start dropping some more. On Monday it was 10C/50F when I left on my run at 4:30 p.m., but only 6C/43F when I returned and hour and half later (in the dark).

Actually, tonight I want to run with my running club, we meet first at 6 p.m., which means it will already be dark (and colder) and I’m not sure how cold it will be by the time I get home. I hate when winter starts rolling in, it always takes a few weeks to get the outfit right.

Oh yeah, I also need to check when hunting season starts, it will be dark tonight – I need to dig out my warning vest and blinking armbands.

Last night I didn’t do too much in the training department, just 10 minutes of calisthenics. My wife had a hard day at work and could tell she wanted companionship. We ended up spending a couple hours doing some light shopping which seemed to regenerate her :-)

I ate a little more yesterday (meat) which resulted in gaining a pound back, but this is normal for me, I know that it will be back off when I run tonight. I have learned not to get excited with the daily fluctuations in weight, I judge my weight loss on what I weigh on Tuesday mornings (Monday’s are almost always higher). The rest of the week I weigh myself everyday so I know if I have to adjust my eating, but I don’t break into a panic if the weight goes up from one day to another (usually).

I have started to review various marathon/ultra training plans, as well as the ones I have previously used trying to decide if I need to change anything. I think I am going to stick with just 3-4 running days a week for the first event in 2007 (January or March). As these first events are greatly effected by the cold weather I am not looking at setting any records anyway, they will be more or less training runs. I will start picking up the training level when warm weather sets in again in the spring. Winter will be mainly about keeping a good running base and getting used to long runs on asphalt, the latter a necessary evil as most German races consist of a large share of pavement.

So first the good news: My bathroom scales rewarded my hard dieting efforts with a 73 kg/161 lbs., my lowest weight since I was in pampers (or at least in the military 16 years ago).

The bad news is that my stop watch died, not even a new battery could revive him. Funeral services will be held this coming Friday. Goodbye old friend.

Last night I headed out for a recovery run. It was around 10C/50F when I left, but the temperature dropped a few degrees while I was running – it was cold folks! This morning at 6 a.m. it was only 1C/34F brrrrr.

Anyway I first ran 4K/2.5M to a new running trail that the neighboring town of Spock set up a few weeks ago. They offer 3K, 5K and 7K loops, I headed out over the 7K/4.3M. Up to this point I was averaging about 5:30/K (8:51/M). Somewhere along the way my watch died, the digital numbers vanished, I was left to figure out my own pace. In any case it was starting to get dark as I made my way around the forest path, so the stop watch wouldn’t have been much good anyway.

I completed the 7K loop, then headed toward the house, taking an alternate route, which I knew was roughly 5K/3.1M. I completed the approx. 16K/10M in about an hour and a half (based on the clock on the church across from my house). I definitely slowed down the last half hour as darkness set in, I guess its time to dig out my headlamp.

Tonight I want to do some cross-training, probably a mix of weight training and riding my wife’s stationary bike. Tomorrow night I want to run with my running club – the first time running in the dark with the group. I wonder if they use lights? I’m bringing mine anyway, I don’t want any close encounters with a tree ;-)

The Diet

My diet is going pretty well. As I mentioned a week or two ago I was up to 77 kg/170 lbs. the days following my 50K on October 21st. I’ve managed to bring my weight back down to 73.5 kg/163.5 lbs. as of this morning. Another pound and I will be back down to my lowest weight of the year.

Here is an example of what I’ve been eating (from Sunday):

Breakfast: A half-cup of granola with lowfat milk, 1 slice of whole grain bread with peanut butter and honey, 1 glass of tomato juice and two cups of coffee.

Snack: 1 apple

Lunch: 1 cup of spaghetti with a broccoli sauce and 1 cup of broccoli.

Snack: 1 cup of broccoli soup with some cooked broccoli and 1 raw carrot.

Dinner: More broccoli soup, 1 slice of bread with a fried egg (cooked in virgin olive oil), 1 slice of bread with lowfat cream cheese (with chives and dill pickles).

Snack: 1 8 oz. glass of tomato juice and a raw carrot.

I had two cups of unsweetened tea during my 20K run and probably three liters of water during the day.

I eat meat every 2-3 days, but use peanut butter and eggs as an alternate protein source. I don't know if I would get a gold star on the nutrition side, but it's working for me so far.

Running

I generally have been keeping the distance of my long runs down the last two weeks, partly because I am still recovering from my 50K and partly to make my dieting easier. I have also been running slower for the same reasons. I still ended up with almost 62K/38.5M last week, about 20% more than I planned. But I don’t think it affected my recovery too much as I kept the pace down. Tonight I’m going for an easy recovery run.

Next Long Distance Race

At this point it appears that my next long distance race will be the Bienwald Marathon in the Rhineland-Pfaltz (Rhineland-Palatinate), Germany on March 11th. This is a flat, mostly asphalt-covered route.

I am also leaving the door open on the Rodgau 50K near Frankfurt, Germany at the end of January. This is an asphalt loop course, 10 x 5K. It will probably be a last minute decision as it is a 2 ½ hour drive in the dead of winter. There are other races later on in the year that would be more important to me, so I am not making it a priority. I expect that the training that I do in the next couple months suffice to come over the finish line under the 6-hour time limit if I decide to do it.

Yesterday morning I woke up feeling no side effects from my little mountain run on Saturday, so I decided to go for a run. On my way home from the race on Saturday I noticed a sign advertising a folks wander day in Bruchsal, a town about 15 minutes north of where we life. I knew from walking this Volksmarch many years ago that it had some really nice hilly trails. My wife wanted to study for the class she is taking, so I received her blessing and headed out.

Volksmarches in Germany are quite popular and this one was no exception. For a couple dollars you can buy a start card which provides a basic liability insurance and the right to use the drink stands at the checkpoints along the way (free tea). The event is not timed, you can start anytime between 7 a.m. and 1 p.m., and the club sponsoring the Volksmarch offered a 5K, 10K and 20K route. I decided to run the 20K, well really there was nothing to decide :-)

As I ran out of town on the marked course I seemed to be the only one running, no great surprise, but there were dozens of Nordic Walkers with there poles pinging against the asphalt as they walked. After 5-6 minutes I started climbing the first hill out town, I was in no hurry and kept a steady pace. I was amazed that my quads felt so good despite the race the day before.

The mostly asphalt route wound up and down a series of rolling hills, past wine vineyards, fields and orchards – it was truly beautiful, especially with the fall colors in full display. I was having fun whizzing by dozens of walkers and Nordic walkers. The 10K and 20K route split around the 4-5K point, the majority of people turned left and took the 10K.

Typically the 20K route offers a slightly more aggressive route, and this Volksmarch was no different. It wasn’t long until I was climbing hills that reminded me of my mountain race the day before. But this is the reason why I was there, so I adjusted my pace and continued on.

I stopped at the first control point and had a cup of warm tea, which was very fitting considering the 10C/50F temperatures and strong wind. I chatted for a minute or two with the people manning the station, then headed out again. It was shortly after this that I passed a lone jogger who was huffing and puffing up a long hill. I said Hi as I overtook him, but he only could manage a grunt, so I figured he wasn’t in any shape for conversation and I kept going.

The asphalt trail continued on over hill and dale through some really pretty landscape, I do apologize that I didn’t have my camera with me, it really was beautiful. After about 90 minutes of running the path joined back with the 10K again and I started dodging walkers again. Soon after this was the second control point, and right after this the trail started heading downhill and back into the town of Bruchsal and the start. I shut my watch off at 1:49:17, which lead me to believe that the route was a little shorter than 20K/12.4M, it didn’t feel like I was running a 5:28/K (8:48/M) pace, especially over all those hills. In any case I took ran for another 6-7 minutes around the block to cool down.

All in all it was a very positive experience, I got some more hill training in, the new route was a welcome change and I didn’t have to worry about carrying my own drinks.

Today was the 33rd Annual Neckargemund Mountain Run near Heidelberg, Germany. Being hill-deprived where I live, I figured this was a good way to get in a hill run. The 11.8K/7.3M race route started at 128 meters above sea level and ended at 568 meters.

So at noon I drove to Neckargemund, about a 70 minutes drive, and quickly found the sports center next to the school.

I recall wondering if I had a screw loose in my head as I got out of the car and looked at the hills surrounding the town – I was definitely no longer in Kansas.

I picked up my start number and took a look around, not much going on - it was a small race. I decided to go outside and snap some pictures of the start and the town. It started sprinkling (rain) as I walked around, so I hurried up and snapped some pictures than went back inside.

About 20 minutes before the race I returned to the car and made a final decision on the “outfit”. It was about 10C/50F, the sprinkling had ceased and the sun was out. I decided to go with short pants, long sleeve running shirt and a running vest.

I ran for about 10 minutes trying to warm up a little, the race was almost entirely uphill, so I would be working hard right away when the race started.

I took my place in the back of the other racers, I would guess around 300-400 people. I was in no hurry, my only goal was to run the whole distance, e.g. no walking. As I waited I noticed a women that I have seen recently at a race. I couldn’t remember which, so I asked her – turns out she ran the 50K race that I ran two weeks ago, it’s a small running world!

So promptly at 2:15 p.m. the starting pistol went off and we were off, first down a little asphalt road leading out of town, then quickly up the first hill. It was the last asphalt that I would see until the finish, and, with the exception of a tiny section at kilometer 8, the last downhill section too!

So up the mountain we went, the hill has fairly gradual, I kept a steady hill-climbing tempo and just concentrated on not wearing myself out too quickly. Almost the entire course was leaf and dirt (mud) covered logging trails, it was a pleasure to run these trails. Well, almost, from about 200 meters after the start until kilometer 4 (2.5 miles) we crawled upwards.

Just past kilometer 4 it appeared to level out a bit, I picked up the pace, but was passed by several racers. This section continued on for maybe 5-600 meters then we started climbing again. And we climbed, for almost 3 kilometers, then the trail weaved down a slight decline at around kilometer 8, then we climbed again.

As I began the last 3 kilometer climb to the finish line I could feel myself slowing down a bit. My breathing was good, but I was getting cold – the sun had long disappeared and the wind had picked up. I was wet from sweating and I felt chilled, despite the hill climb. As I passed the 9K/5.6M marker I decided to pick up the pace, maybe working harder would warm me up! I concentrated on reeling in a few runners – I passed a few, a few passed me – I passed the 10K marker (61:06) and kept puttering along.

Did I say the last 3K were uphill? By kilometer 11 my fuel tank was empty, diets phooey! I still managed to fight off a couple runners who tried to sneak by me. I kept my pace up, as the trail steepened I knew from talking with a couple people before the race that the finish was only a few hundred meters in front of me. I pushed ahead, encouraged by the ever increasing number of spectators, and crossed the finish line marking the end of a very satisfying run.

My time was 1:11:30, 97/109 in the M40 class (40-49 years old). But this race wasn’t about the clock, it was Mountain vs. Jack and Jack won!

I thought about running the route back down to the start, as several people did, but after waiting 3-4 minutes in line for something to drink at the finish I really started to freeze, so wimped out and took the bus they were offering back to the sports hall.

When I got back to the start I jogged for awhile then stretched. After a shower (cold water), some hot soup (yeah) and some warm, dry clothes I felt good to go and drove back to the house. I can’t wait until next year!

Last night I stopped at the pool on the way home from work and swam a 1000 meters, alternating breast and crawl strokes. I felt a little run down from a lack of energy as I started out, but once I got in the groove it was fine.

When I got home my wife had dinner ready: a pasta dish consisting of elbow noodles, cooked together with chopped up low fat ham slices, parsley, and an egg or two. Oh, and a green salad with low fat dressing on the side. As I am always starving after going swimming I added a slice of the filling German potato bread with some honey.

I started having hunger attacks around 8 p.m., so went upstairs in the shed and lifted some free weights and rode my wife’s stationary bike for a few minutes. This seemed to get rid of the hunger pains (it’s all in the mind). Actually I think it froze my hunger sensors, as it was only 8C/46F in the shed and I didn’t have my jacket with me.

This morning the scales were still stuck on 75 kg./166 lbs., which was no surprise, I know I have to be patient. From my experience it is better to lose weight slowly, particularly when I am exercising frequently.

Tomorrow afternoon is my 11.8K/7.3M mountain run in Neckargemund, near Heidelberg Germany. If you have ever seen pictures of the Heidelberg Castle, it is the same mountain range. I'm hoping the rain will hold off tomorrow so I can get some pictures.

Phil left an interesting comment that totally sums up my present state of dieting and running:

“I realize you are trying to lose weight and I know that you already know this, but, make sure you're getting enough carbohydrates in your diet. Running is no fun without glycogen.”

Losing weight is hard, especially when you get down to those last 10-15 lbs. after losing over 60 lbs. Losing weight and trying to train for a marathon/ultra is even more challenging! However, it is not impossible, as Lora has recently proved.

For all practical purposes my weight loss program has failed the last two years because my average weight has stayed the same. Granted, I have toned up and added muscle so I could probably reason out a good excuse. But the mirror at home reveals the naked truth and with his buddy the scales remind me that I still have work to do.

Now that my wife has decided to start her diet, I have run out of excuses, I have decided to finish what I started almost 4 years ago! Since I am not actively training for an event for the next 4-6 weeks, now is the time!

I have been hovering around 75 kg/166 lbs. for almost two years, basically since I started training for my first marathon. The weight has fluctuated from a high of 77 kg/170 lbs. (tapering/recovery weeks) to a low of 73 kg/161 lbs. (peak training weeks). As I write I weigh 75 kg, having lost 2 kg/4+ lbs. in the last week.

My weight goal is 68-70 kg. (150-155 lbs), whereas my doctor’s recommendation is 68 kg. (150 lbs.). That’s only 5-7 kg. (11-15 lbs.), shouldn’t be hard, right! This brings us back to what Phil indicated, not getting enough carb’s can lead to early glycogen depletion, which can really take the fun out of training.

So I’m going to be running on thin ice for the next month or two, trying to find the delicate balance between eating enough to train, while reducing calories to lose weight – oh and trying to stay warm as winter sets in with a vengeance.

Anyone want to trade places for awhile?

Last night (Tuesday) I headed out for a shorter tempo run, around 8.5K/5.3M. My wife wanted me to go with her shopping afterward, so I kept up a pretty good pace finishing with an average pace of 5:15/K (8:25/M).

Today (Wednesday) is a holiday in Germany so I headed out for a longer run at 8 a.m. this morning. It was a cool 8C/46F as I headed out over the new 21K/13M route that I measured out with my bicycle last week. I am still recovering from my 50K from a week and a half ago, so I didn’t want to add too much mileage. On the other side I did want the run to be too easy either. I ended up picking up the pace over the mostly asphalt-covered first 10K, covering this distance in almost exactly 56 minutes. Then I slowed the pace down to around 6 minutes per kilometer (9:39/M).

Due to a combination of it being a recovery week, partially asphalt trail, my dieting this week, and the quick first half of the run, I really felt the last few kilometers, almost a hitting-the-wall experience. This really surprised me, as I thought my recovery was going well. It was interesting anyway, it was a good reminder how important a proper pace and fueling properly can be.

I ended up running 21.5K/13.3M in around 2 hours and 6 minutes, a pretty good medium run. The route that I took was probably two-thirds asphalt and almost entirely flat. I want to use this route through the winter months when the weather is nasty.

Tomorrow I will probably stop at the pool and gets some laps in. Saturday is my 11.8K/7.3M mountain race, so I probably won’t run again until the race.