January 2008 Archives

Here are a few pictures I found of last Sundays race:

Working(out) with Grace

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Last night when I got home from work I spent some time with my wife taking care of various errands. When my wife settled down to return some phone calls we missed when we were out I hurried upstairs in the shed to do my Crossfit workout.

The workout was called “Grace” and had little to do with what we lovingly receive from God or may say at the table. No, Grace is 30 repetitions of the Clean and Jerk and for those untrained in weight lifting like me quite the challenge.


The Crossfit recommended weight was 135 lbs, but 95 or 65 (or a broomstick) could be used by those not up to heaving that much weight.

Being a weight lifting newbie I first viewed the video on the Clean and Jerk available at Crossfit.com, then practiced with a broomstick until I felt comfortable with the motions. I then completed the following repetitions, trying to rest as little as possible between each:

10 x 20kg (44lbs.)
10 x 30kg (66lbs.)
10 x 40kg (88lbs.)
10 x 40kg (88lbs.)

I was starting to struggle towards the end of the last set, my arms were starting to quiver. I cooled down a bit with 4 x 5 pull-ups, then decided to try out my new toy, I mean fitness device:

The rowing machine is no top-of-the-line Concept 2 Rower, but it gets the job down. I have been searching for an affordable machine for several months and final found one through e-bay. The only flaw is that it doesn’t record the mileage, only the time, calories and repetitions.

In any case I knocked out 100 repetitions at the hardest level setting (5). I anticipate having a growing relationship with this machine, it was fun and I feel it in my muscles!

Crossfit, Running, more Crossfit

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I seem to be behind with my posting again, let me try to catch up. On Sunday evening my legs felt good despite have running a race in the morning, so I decided to do the daily Crossfit workout. The workout was called “CrossFit Total” which is one of the tools to measure ones progress in the exercise regime. The workout consists of:

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

In other words you try to work up to your maximum weight in each exercise before moving onto the next one. My results were:
Back squat: 64.5 kg/142.5 lbs. (new record)
Shoulder Press: 32.5 kg/72 lbs. (no improvement)
Deadlift: 84.5 kg/187 lbs. (new record)

I showed improvement with the back squat and deadlift, probably due to my strong running legs. My raw upper body strength, which is required for the shoulder press, still seems to be lacking based on the results. I think I need to focus more on strength building in the area.

On Monday night I met some friends from the running club for a couple rounds around the local research facility. There were seven of us as we started running around the lighted path surrounding the facility. We stayed more or less together for the first 6.7K loop, but as we began the second our speedy runner Walter pulled ahead. I continued on with the pack, chatting away with Lena at the front of our little pack. Before we knew it we had left the others behind and were running on our own. We both felt good with the pace so kept it up, finishing almost 4 minutes faster than the first loop and a couple minutes ahead of the others. Walter in turn finished several minutes ahead of us.

When I got home I went upstairs in the shed and did my Crossfit workout. The daily workout (WOD) was “Cindy”, which consists of completing as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I completed 17 rounds, which is two less than the last time that I did this workout, but still not bad considering that I had just finished running 13.2K (8.2 miles). I should mention that this time I did “real” pull-ups the first five rounds, rather than “jumping pull-ups” like I did the last time I did this workout. I did resort to jumping and pulling myself up to the bar in the latter rounds as my arms failed me. I highly recommend this workout if you want to get your heart pumping!

This morning I drove to Kraichtal-Oberacker, about 40 minutes from our house for the annual 10K cross-country race held there. I arrived about an hour early and it was still pretty quiet. The race normally draws around 150 runners for the main event and dozens of kids for the school-age races.

I picked up my number and chilled out in the sport hall for awhile. I chatted with a couple runner’s that I knew, then finally headed out to get ready for the race. It was warm outside (8C/46F), but stormy, with a bone chilling wind. Luckily the race was mostly through the woods.

I lined up shortly before 10 a.m. with the other approx. 160 runners. As we waited for the start I thought about my goal for the race. I ran the race two years before and finished in 55:22, so I decided my goal was to run the race in under 55 minutes. My thoughts were interrupted by the countdown to the start. We headed over a small soccer field and into the woods. There was barely room to pass as we snaked our way through the forest on a small trail. After about a kilometer we started climbing a hill, my pace slowed some, but picked up on the downhill side. With the second hill we circled to the left and started making our way back towards the start over a serious of gently rolling hills. After about 3K we popped out of the forest and ran around the soccer field, the end of the first round.

The second round went rather uneventful, I latched onto a couple people that were doing a comfortable speed that felt about right for today. The runners were quiet, I guess too busy watching the trail.

As I started the uphill portion of the last loop I could feel myself slowing down, but as we neared the soccer field and the finish I tried to catch the runner in front of me, but the much younger runner gave me no chance. As I broke out of the woods I did my best to sprint across the soccer field to the finish line.

I finished in 52:12, over 3 minutes faster than two years before! I finished 105 out of 165 runners and 18th out of 23 in my age group. Not bad for my first race of the year!

A 28K Long Run

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When I got home from work on Friday I quickly suited up and headed out the door for my long run. My goal was to run at least two and a half hours at marathon pace, around 9:45/mile. I have been alternating a hilly run every other weekend and this weekend was a flat route on the schedule.

I started my run by running the bike path towards Karlsruhe. I ran around 6-7K, then turned onto another bike trail that brought me along a canal and eventually back in the direction that I came. At around the 10K point I reached the local research facility where I run Monday nights with friends. I ran two rounds around the 6.7K compound, then headed home. I ended up completing a total of 28/K (17.5 miles) in 2:51:32, just a bit under marathon pace, but not bad after a full day of work.

I felt really good up until around the last 5K, when my legs started hurting, probably due to the all asphalt bike paths. I knew this was more a question of mind over matter and kept moving. I ran the entire run straight through other than a quick pee break. After a warm shower and some food I felt fit again, although I did skip the Crossfit workout.

On Saturday my legs were a little stiff, but not bad for having run my longest run of the year (so far) the day before. Next weekend I want to run around 3 hours on my hilly route, we’ll see how it goes.

Crossfit and Shopping

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Last night I picked my wife up at work and we headed out to do some shopping. My wife was kind and we only spent about 45 minutes walking the mall, bless her! When I got home my wife left again to go to the supermarket, so I changed quick to do my Crossfit workout.

The Workout of the Day (WOD) called for 7 x 1 repetitions of the snatch for maximum weight. I never did the snatch before, which consists more or less of grabbing the barbell and heaving it over your head as you squat and stand up with it. I tried it unsuccessfully several times, then just used an empty bar (8 kg) to practice the form. I then practiced several other lifts using about 20 kg (~45 lbs). I finished the workout with a round of 30 each push-ups, squats, sit-ups, and pull-ups.

I have an appointment Saturday morning (haircut) so am doing my long run this evening. I want to try to get in at least 2 ½ hours on a flat, asphalt path. On Sunday I have a 10K cross-country race. I ran this race two years ago, the course was snow covered and it was 19F outside. This year it is supposed to be around 40F and may rain. The “cross country” trails are pretty civilized here in Germany, so I should be able to run at a good pace. My goal is to beat my 2006 time on the course, which was 55:22. I think I can do it!

11K Running and some Basic Crossfit

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Last night I ran a 11K/6.8M loop with my running club. I started out with the mid-pack group, but they were running much slower than my feet wanted to go, so I slowly eased ahead of them in the hope that I might draw a couple others along with me. This worked well, two other broke from the group and the three of us picked up the pace and finished the loop in 63 minutes, around 9-10 minutes faster than the others.

The Crossfit workout called for 4 rounds of a 400 meter run. Since I just ran 11K I decided to do some other things when I got home from my run. I warmed up with 30-each jumping jacks, push-ups, squats and sit-ups, then did:

20 Pull-ups (8 real, 12 jumping)
20 Wall-ball (6 kg ball)
20 Back-extensions
20 Kettlebell swings

Then I practised rings dips and a few other things for a few minutes before deciding to call it a night. I want to run my long run Friday night after work, I have a busy day on Saturday so won’t have time.

Running with Friends


Last night I met several member of my running club for two loops around the lighted path surrounding the local research facility. I completed the first (approx.) 4-mile loop in 34:18 with one of the runners who wanted to run just one round. I then jogged back and joined the other runners. As this group completed the first round and started the second, I again moved ahead with a couple of the faster runners. We finished the second loop in 37:47, still much faster than our normal 40:00-42:00 minute rounds that are typical for Monday evenings.

I then went home and tried to do the daily Crossfit workout, which consisted of:

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

I can’t do handstands, let alone handstand push-ups, so substituted a push-up with my lower body supported on a gymnastic ball, which is a method used to eventually work up to the real thing. I also substituted regular pull-ups for the L-Pull-ups and Kettlebell swings for the Lunge. After a couple rounds I reached muscle failure and called it a night, I was too worn out from the run.

Gestern Abend habe ich Freunden von mein Lauftreffgruppe getroffen um ein paar Runden rund die Kernforschungszentrum zulaufen. Die erste Rund habe ich gelaufen mit eine das nur ein rund laufen wollte. Wir haben es in 34:15 geschafft. Die nächste Rund habe ich mit zwei von die andere Gruppe gelaufen, wir haben das in 37:47 geschafft. Nach dem Lauf habe ich schnell nach hause gefahren, ich habe risse Hunger gehabt und wollte immer noch mein Crossfit Übung machen.

Die geschriebene Crossfit Workout war etwas zu schwer nach dem Lauf, so ich habe ein leichter und kurzer Workout getan. Ingesamt es war ein gute nachts Training, ich hoffe es bringt etwas bei die erste Marathon in März.

Another Satisfying Weekend of Training


On Saturday shortly dawn I drove to Weingarten to run my hilly route. I took a day off from training on Friday, so was hoping for a good long run. My plan was to run for at least 2-1/2 hours, without any walk breaks if possible. I warmed up with a relatively flat kilometer, then headed up the largest hill. The 7-8 minute climb left me breathing heavy, but not drained like the last time I ran the hill two weeks before. I should mention that two weeks before I ran on Friday night AND did a Crossfit workout with some heavy lifting – not the best idea the night before a long run.

Anyway I cruised around the 15K/9.3M loop, then headed up the hill a second time. This time the hill took a little more effort, but I again rounded the top and continued over the rolling hills on top. As I neared the 2-1/4 hour point and a turnoff that would bring me back to the car, I decided that I could continue for awhile so kept going. Eventually I headed back down the hill to my car, ending my run after 2:49:33. According to Google Earth I ran about 25K/15.5M, a kilometer short of what I had hoped, but a steady run without any walk breaks.

This afternoon (Sunday) I completed the Crossfit workout of the day. The workout called for 7x1 repetitions of the deadlift, working up to maximum load.

I warmed up with:
30 Jumping Jacks
30 Push-ups
30 Squats
30 Sit-ups
10 Pull-ups
3x10 Back Squats (38 kg/84 lbs)

Then I did the deadlift, my best being :
62 (137 lbs), 64,5 (142.5 lbs), 68 (150.3 lbs), 72 (159.1 lbs), 74,5 (164.6 lbs), 78 (172.5 lbs), and 80,5 (177.9 lbs)

This was the first time I deadlifted more than my bodyweight (165 lbs)!

I was still feeling motivated after the deadlift so completed:
10 Pull-ups
20 Kettlebell swings (16 kg)
30 Jumping Jacks
30 Push-ups
30 Squats
30 Sit-ups

All in all a good workout, I can slowly see some improvement from when I first started Crossfit a couple months ago. So how was your weekend?

Ich habe zu wenig Zeit um das noch mal in Deutsch zu schreiben. Die Highlights:

Langelauf an Samstag morgen: 25K in 2:49:33. Ich habe mich gut gefüllt, viel besser als für zwei Wochen früher wenn ich habe auch am Freitag Abend gelaufen.

Heute habe ich ein Crossfit Workout gemacht. Die Übung, Kreuzheben zum Maximal Gewicht war eine neue Rekord für mich. Es war die erste mal ich habe mehr als meine Gewicht gehoben.

Discovering the Secret to Weight Loss


Many of us began the New Year trying to get rid of the extra pounds accumulated over the holiday season. Whether fine food, sweets or whatever I think we were all guilty of a little over indulging (if not, then why not?). Anyway the solution is quite easy, you only need to follow the simple formula:

Calories IN < Calories Out (burned) = Weight Loss

Who knew that it could be so simple, right ;-)

Some have more luck than other implementing this formula, myself being one of the unlucky ones who seems to fail with the Calories IN part. I have decided that the main reason that I run must be so that I can eat more of what I like without fear of bursting out of my clothes.

Last night I was home a little early from work so headed out for a 14K/8.7M run. My goal was to try to pick up the pace compared to most of my runs over the last couple months. I warmed up with a 6:00/K (9:39/M) paced kilometer, then took it up a notch, around 5:15/K (8:30/M). It was still light out so I was able to keep up the pace for most of the run, finally slowing down over the last couple kilometers as dusk settled in.

After the run I did a modified version of the daily Crossfit workout (WOD). The WOD consisted of:
Five rounds for max reps of:
Body weight bench press

I’m not strong enough (yet) to bench press almost 170 lbs., so I tried 35 kg (77 lbs.), which is the weight that I left off with the last time I bench pressed. I used my bench press machine rather than free weights, because I don’t have a spotter. The machine is actually much harder and I can’t lift as much weight when I use it.

For pull-ups I did as many normal pull-ups as I could each round (6 being my max.), then did jumping pull-ups to bring the total to 12 for each round. It ended up being a good workout, but I could have probably gone with a bit heavier weight and more jumping pull-ups.

Tonight we are meeting friends for dinner, so will take a rest night. On Saturday morning I want to do a long run on my hilly route in Weingarten. Have a nice weekend!

Ich schätze wir haben alle ein bisschen zuviel über die Feiertag gegessen. Die Lösung ist eigentlich ganz einfach, die Kalorien wir konsumieren muss weniger als was wir brennen. Es klingt so einfach, aber ich, zum Beilspiel, habe Problem mit dem ersten Teil weil ich esse so gern.

Gestern Abend habe ich ein 14 km rund gelaufen. Ich habe versucht ein bisschen Gas zu geben, auf Grund meine Tempo ist im letzte paar Monaten etwas langsamer geworden. Nach die erste Kilometer habe ich die tempo auf 5:15/km gesetzt. Ich konnte dieser Tempo halten bis die letzte paar Kilometer wenn es war etwas zu dunkel.

Nachher habe ich die Tägliche Crossfit Training gemacht. Cross fit ist ein Mischung von Krafttraining und Gymnastik. Die „Workout Daily“ oder „WOD“ war fünf Runden von:
Bankdrücken (Körper gewicht)
Klimmzug (maximal Wiederholen)

Ich kann mein Körper gewicht nicht drücken, so habe ich weniger gewicht benutzt. Ich kann auch nicht so viel Klimmzug machen, so habe gemacht was ich könnte. Nach die fünf Runden war ich müde, aber nicht ganz kaputt.

So morgen früh will ich einem Langelauf in Weingarten auf die Weinburg laufen. Ich hoffe du hast mein schreckliches Deutsch verstanden, Schönes Wochenende!

Running by Moonlight

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Tonight I met my running club at our trailhead at 6:00 p.m. It was a clear night with lots of moonlight and warm for this time of year (11C/52F). I was a bit sore from my workout the night before, so set out with the middle-speed group. The moon was out flashlight as we cruised around the 11K loop at just under a 10:00/mile pace. The run felt comfortable and I was with good people, a very satisfying evening.

Heute Abend habe ich mich um 18 Uhr mit meiner Lauftreffgruppe getroffen. Es war ein wunderschöner Abend, kühl (11°C) und mit klarem Himmel. Meine Beine waren etwas müde von dem Krafttraining, das ich gestern Abend machte. So konnte ich nur mit der Mitteltempo-Gruppe laufen. Der Mond war unsere Taschenlampe als wir die 11 km- Runde mit einem 6-Minute- Schnitt gelaufen sind. Das Tempo war für mich bequem und ich war mit Freunden unterwegs, schöner kann es nicht sein.

Monday Run and Tuesday Crossfit Fifty

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On Monday night I arrived home in just enough time to suit up and meet some friends from my running club at the local research facility for a run. The semi-lighted, flat (approx.) 4-mile loop is a great alternative to running with a flashlight in the dark.

I joined two of the runners who wanted to run a faster loop. We ran on ahead of the other three and settled into a comfortable pace, around 8:30/mile, which is not too bad for me for this time of year.

On Tuesday night I completed a Crossfit workout:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16 kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

This was the first time that I had done this workout and it about kicked my butt. It definitely gets the heart pumping and leaves your arms feeling rubbery. I finished in 30:43, but had to substitute a couple exercises. I couldn’t raise my knees to my elbows on the pull-up bar, so just raised them as high as possible. My medicine ball is only 14 pounds, and I can’t do double-unders with the jump rope, so did 100 singles instead. I highly recommend this workout on a rainy day :-)

Running and Lifting

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On Friday after work it was still halfway light outside so I quickly suited up and went for a run. I was 54F and very mild outside as I made my way around a roughly 12K/7.5M loop. I kept the pace down, around 9:45/mile as my long run was the next morning.

After the run I did a modified Crossfit workout. The prescribed workout was 21 plus 15 plus 9 reps of:
225 pound deadlift
Handstand push-ups

I did 128 pound Deadlifts and assisted handstand push-ups (legs supported on a exercise ball)

On Saturday I slept later so it was almost 8:30 before I finally made it out the door. My legs were tired from the run and deadlifts the night before, so I decided to run a flat loop to Karlsruhe 11K away. I quickly settled into about a 9:30/mile pace and cruised the 11K and part of the way back without breaking the pace. Somewhere around the 10-11 mile point I started slowing down some, but did my best to keep going. I finished the 24K/15M run in around 2-1/2 hours, or an average pace of 6:15/K (10:03/M).

Later in the day I did the daily Crossfit workout, 21-15-9 repetitions of:
Clean 135 pounds (I used 84 lbs.)
Ring dips (I had to support part of my weight)

Normally I could have cleaned more weight, but the long run left my legs a bit stiff for lifting heavier weights.
Overall I was very pleased with my exercise over the last couple days, I hope in the long run the hard work will pay off out on the trails. We’ll see – have a great weekend!

An 11K run with the running club

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Last night I was quite tired after work, but still managed to meet my running club for a run at 6:00 p.m.. I had planned on running with the faster group, but I was feeling weary and decided to stay with the mid-pack group. The air was fresh and warm (around 50F), it had stopped raining moments before we set out on our run. Our group of 8-9 runners made our way around the 11K loop catching up on the holiday happenings. My legs started getting stiff towards the end and a couple of sprang on ahead at a faster pace over the last couple kilometers.

When I got home I went in the shed and knocked out a modified version of the Crossfit daily workout. The official workout was:

For time, threes rounds of:
800 meter run
50 back-extensions
50 sit-ups

Since I just finished a 11K run I did:
Three rounds of:
50 back-extensions
50 sit-ups
50 squats

I completed the three rounds in 15:55, but since it was my first time doing the workout I can’t compare it to any previous performances. In any case it was a workout that really gets the heart pumping!

Getting Beat Up by a Girl...

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...and her name was "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I completed 19 rounds plus 5 pull-ups and 1 push-up for a total of:
100 pull-ups, whereas 90 were jumping pull-ups (jump up to the bar lower down slowly)
191 push-ups (the last 40 with some loss of form)
285 squats (unweighted)

By the end of 20 minutes my lungs were bursting and my arms quivering, but I made it through the 20 minutes! After collapsing on the floor I eventually rolled over and did 30 sit-ups for good measure.

My first Crossfit "Cindy" workout behind me!!

Group Run and Crossft = Front Squat

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When I got home tonight it was a balmy 11C/52F...this is January, right?

I warmed up quick with:

30 x Jumping Jacks, Push-ups, Squats, Sit-ups

Then I suited up quick and met some of my running club for a 13.2K (8.2M) run around the local research facility. The time went quick as we caught up on the holiday tales. I sped ahead with one of the members on the last half of the second loop, finishing the run in almost exactly 1 hour 20 minutes, about a 9:45/mile pace.

When I got home I warmed up for my Crossfit workout:
30 x Jumping Jacks, Push-ups, Squats, Sit-ups
10 x Pull-ups

The workout for today was:

10 x 1 Front Squat, whereas my 10 best lifts were:
2 x 38kg (84lbs)
3 x 48kg (106lbs)
2 x 50.5kg(111.5lbs)
3 x 52kg (115lbs) - maybe not all the way down
1 x 54.5kg (120.5lbs) - not all the way down

I finished off with 20 jumping pull-ups

The last time I did the front squat I only made it to 50 kg (110.5 lbs), so I am slowly improving.

A 2-Hour Long Run

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I woke up this morning super sore from the training I accomplished over the last couple days. I seriously questioned my sanity about planning to run my long run on the hilly route in Weingarten, then suited up and drove there anyway - no pain, no gain, right!

The 1K warm-up was no problem, I loosened up reasonably well, I thought maybe it won't be so bad...then I headed up the first hill - the biggest one. By the time I reached the top I changed my mind about it not being so bad...then headed down and up the next hill!

I ran an hour or so and was really starting to feel the last couple Crossfit workouts in my arms and shoulders. I took a short walk break and tried to stretch it out, but I was toast. Nothing left to do but suck it in and keep going. Somehow I made it to the 2-hour point, taking two more 2-minute walk breaks along the way. Finally I headed back down the last hill and collapsed in a pile in front of my car, a kilometer shy of my distance goal, but too pooped to care.

After a warm bath, some hot food and some chair time I feel much better...I wonder what the Crossfit workout is for today...

Warm-up: 30 x Jumping Jacks, Push-ups, Squats, Sit-ups

Run: 19K in 2:07:14 @6:42/K (10:47/M) – hilly route!

Cool-down: 20 Squats, 20 Push-ups, 20 Toe-touches, stretching.

9K Tempor Run + Crossfit Power Clean

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Warm-up: 30 x Jumping Jacks, Push-ups, Squats, Sit-ups

Run: 9K in 47:28 @ 5:16/K (8:29/M)

Warm-up: 30 x Jumping Jacks, Push-ups, Squats, Sit-ups

Crossfit: 3 x 5 sets of Power Clean:
3 x 38kg (84lbs)
3-3-3-3 x 42kg (92lbs) – PR!
6 + 4 Pull-ups
20 x Jumping Pull-ups
10 x Kettlebell Swings (16kg)

Comfortably tired after workout.

Crossfit Workout: 30 Muscle-ups

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Crossfit Workout Daily: 30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

I can't do muscle-ups (yet), so
My Workout:

Warmup: 30JJ, 30PU, 30SQ, 30SU

20 Normal Pull-ups (6 + 4 + 4 + 4 + 2)
100 Jumping Pull-ups (5 x 20)
80 Dips
10 Ring Dips
30 Kettlebell swings (16 kg)

30JJ, 30PU, 30SQ, 30SU

My arms are still quivering!

Picking up the pace

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Wednesday was my first day back to work in 2008, half of my coworkers were still on vacation so it was quiet and productive. I managed to get home and out the door for my run with still a half-hour of daylight left. I quickly picked up the pace and maintained it until darkness set in. This ended up being one of my faster training runs for awhile and felt good!

Workout last night:

30 Jumping Jacks
30 Push-ups
30 Squats
30 Sit-ups

Run: 12K/7.5M in 1:04:23

30 Jumping Jacks
30 Push-ups
30 Squats
30 Sit-ups
10 Pull-ups

Running into the New Year

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Happy New Year everyone! I always find the first days of a new year invigorating and full of life. Like every year I spent some time thinking through what I want to try to accomplish in 2008. In every department in my little world there are things that I need/want to work on. I compared my list to my wife’s, to try to balance out things a bit.

I have several general fitness/running goals for 2008:

- Continue to improve my overall fitness with Crossfit.
- Continue to improve my eating habits.
- Continue to improve my running endurance.

I am going to try to walk around setting any specific running goals. I do have several major races that I would like to participate in:

- Eschollbruecken 50K: March 30
- Rennsteiglauf 72K Ultra: May 17 and/or: Westerwald 50K: May 1
- Biel (Switzerland) 100K Ultra: June 13 and/or Fidelitas 80K Ultra: June 28
- Barenfelsen 63K Ultra: July 19 or Hundseck Marathon: July ?
- Pirmasens Marathon: September 14 or Baden Marathon September ?
- CanLake (NY) 50-Miler: October 11 or Schwabisher Alb 50K: October ?

I anticipate a busy year at work, so in several cases have listed a long and short race in the same timeframe – I’ll have to see how the year progresses. I am off to a good start, I completed my first run for the year before breakfast on New Year's morning!

I look forward to reading about all of your plans for the new year, in any case I wish all of you good health and happiness in 2008!


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This page is an archive of entries from January 2008 listed from newest to oldest.

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