February 2009 Archives

No Time to Taper?

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Last night I met Uli, Bernd and Gerd at the local research center for a run. It was probably the last time that Uli and I could run together before the marathon on March 8, so I wanted to make use of the opportunity. My legs were tired as we made our way around the first 4.1 mile loop. I have run entirely too much this week, normally I try to taper back so close to a marathon. This weekend doesn't look any better though, Birgit would like to run a three hour run on Saturday. She was sick for a couple weeks and missed several long runs. She would like to see how the run goes before she decides whether or not to run the marathon with us. She as me if I could run with her, and of course I agreed to.

On Sunday I still plan on running with my running buddy, we are training for the Oberelbe Marathon (Dresden) that we are running on April 26. Our long run is currently at 26 km (16 mi.), which will put my weekly mileage over 100 km (62 miles) for the week. That means I will only have next week to relax before the marathon, normally kind of short. If I ran the marathon as a training run it would be enough, but to run it as a race is a bit inadequate. But I'm not going to stress myself out about it, first I will see how the weekend goes, then relax a bit. I ran my fastest marathon last June, right after a 65 mile training week, and I am in at least as good of shape as I was then. I think I only need to trust my training and rest up next week.

Gestern Abend habe ich Uli, Bernd und Gerd bei dem Forschungszentrum für ein lauf getroffen. Es wahr wahrscheinlich die letzte Mal vor die Marathon am 8. März das ich könnte mit Uli zusammen laufen, so ich wollte diese Gelegenheit nicht verpassen. Meine Beinen war müde als wir haben mit die erste 6,6 Rund angefangen. Ich habe dieses Woche viel zu viel gelaufen, normalweiß soll ich ein bisschen für die Marathon ausruhen. Aber die Wochenende siehst nicht besser aus, Birgit überlegt ob sie will ein drei Stunde lauf am Samstag machen. Sie war für ein paar Woche krank und hat mehrer lang lauf verpasst. Sie will sehen wie die lauf geht bevor sie entscheidet sich für die ganze Marathon. Sie hat mich gefragt ob ich kann sie begleiten...aber natürlich.

Am Sonntag habe es immer noch vor mit meine lauf Buddy zu laufen, wir trainieren für die Oberelbe Marathon, das wir an 26. April laufen wollen. Wir sind momentan bei 26 km...das bedeutet insgesamt über 100 Kilometer für die Woche! Das heißt ich wurde weniger als eine Woche haben zu ausruhen vor die Marathon, normalweiß ein bisschen wenig. Für ein Traininglauf es wurde reichen, aber für eine schneller lauf ist das etwas riskant. Aber ich versuche kein Stress zu machen, erste siehe ich wie die Wochenende geht, dann ruhe ich ein paar Tagen aus. Ich habe mein schnellste Marathon nach ein 100 Kilometer plus Trainingswoche gelaufen, ich bin in genau so gute Form als dann, ich muss nur mein Training vertrauen und nächste Woche ausruhen.

This week has been busy, it has been hard to find time to write. On Monday I met friends at the local research center and ran a couple 6.6 km (4.1 mi.) loops. Afterward, one of the guys wanted to run some more and I seemed to be the only one willing, so off we went. I ended up with 19 km (12 mi.) for the night.

On Wednesday night I picked up my running buddy, who was sick over the weekend and couldn't run, and we met Birgit at the local research center for two loops. The girls held a steady pace and we had a good time catching up with each others lifes. I have been training with Birgit for a marathon on March 8, and with my running buddy for a marathon at the end of April.

Tonight I am meeting Uli, who is also planning on running the marathon on March 8, and a few others for a run. This weekend will also be busy, first a two hour plus run with Birgit on Saturday, then a 26 km (16 mi.) run with my running buddy on Sunday. This will leave me with around 400 km (250 mi.) for the month of February.

Next week I plan on just a couple shorter runs as I rest up for my first marathon of the year on Sunday, March 8.

Looking for a dry place to run

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On Saturday I ran a long run with my running friend Uli. Our other friend Birgit was still recovering from a cold, so couldn't run with us. The trails around our running club were still covered with ice, slush and mud, so not ideal for the three hour run that we wanted to do. After the first kilometer we decided to head out over open fields on the asphalt bicycle path's towards Graben. From here we circled our way around to Russheim, Liedelsheim and Linkenheim-Hochstetten. The bicycle paths were free from snow and mostly dry, so we maintained a good pace. Eventually we made our way back to the running club trails, passing through Linkenheim, by the local research center, and through Freidrichstal. The last 7-8 kilometers were in part quite icy, so we had to reduce our pace considerably. We still managed to run 30.5 kilometers (19 miles) in 3:05:00, good for a pace of 9:46/mi.

It is interesting to note that my quads were totally shot after this run. I don't know if it was because we ran a greater part of the run on asphalt, or due to the slipping and sliding on the icy paths, but it had been a long time since my quads were so sore as the last part of this run.

On Sunday my quads were stiff, but felt much better. My running buddy was sick, so I called Birgit and asked if she wanted to go for a shorter run. We met at the running club trailhead 1:30 p.m., together with her husband Andreas. We started out on the same bicycle trail towards Graben that I had run the day before. After a few kilometers, the wind picked up, so we decided to turn back towards the running club trails. After a little while Andreas decided to run home (I think we were too slow for him), so Birgit and I continued on alone. The trails were in pretty good shape compared to the day before so we followed the normal running club loop back to the trailhead. We ended up with right around 12.5 km (7.8 miles) at roughly a 10:30/mi (6:30/km) pace.

Afterwards my quads felt much better, they loosened up nicely during the slower paced run. I think the fresh air was also good for Birgit, I hope now she has licked her cold and can at least run the half-marathon with us on March 8.

Am Samstag habe ich ein lang lauf mit Lauffreundin Uli gelaufen. Unsere andere Freundin Birgit war noch nicht ganz nach ein Erkältung, so könnte nicht mitlaufen. Die Laufstrecke bei der Lauftreff war in furchtbar zustand, Glatteis, Schnee und matsch. Wir wollten drei Stunde laufen, so ab die erste Kilometer wir haben über die Asphaltierte- Fahrradweg nach Graben gelaufen und weiter Richtung Russheim, Liedelsheim und Linkenheim-Hochstetten. Die Fahrradwegen war frei von Schnee so wir könnten eine richtige flotte Tempo halten. Eventuell haben wir zurück über Linkenheim, der Forschungszentrum, Friedrichstal und die letzte vier Kilometer von der Lauftreffstrecke. Die letzte 7-8 Kilometer war über Glatte strecken, unsere Tempo war schnell im Eimer. Wir haben trotzdem 30,5 Kilometer in 3:05:00 gelaufen, gut für ein durchschnittliches Tempo von 6:04/km.

Interessante für mich war wie kaputt meine Oberschenkel war, ich weiss nicht ob es war von die grossteil Asphaltierte stecke, oder die letzte glatten Kilometer, aber so schlimme Muskelkater habe sehr lang nicht mehr gehabt.

Am Sonntag meine Oberschenkel waren ein bisschen steif noch, aber viel besser. Mein lauf Buddy war krank so ich habe Birgit angerufen und gefragt ob sie war fit genug für eine kurzer lauf. Wir haben mit ihre man Andreas am 13.30 Uhr bei der Lauftreff getroffen. Am haben wir haben über die gleichen Fahrradweg als gestern im Richtung Graben gelaufen. Nach ein paar Kilometer war das Wind immer starker geworden, so wir haben zurück über einen anderen Weg zu der Lauftreff Strecke gelaufen. Hier hat Andreas eventuell uns verlassen und Richtung nach Hause gelaufen, ich glaube wir waren zu langsam für im. Die stecken bei der Lauftreff war in etwas bessere zustand als die Tag vorher so Birgit und ich habe die Rest von unsere ungefähr 12,5 Kilometer lauf über die normale Strecke gelaufen.

Nachher haben meine Oberschenkel besser gefühlt, die langsamer lauf hat die wirklich aufgelockert. Die frische Luft hat Birgit auch gut getan, ich hoffe ihre Erkältung ist jetzt hinter sie und sie mindestens der Halbmarathon on 8. März laufen kann.

Running on Ice

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Last night my running buddy and I met several other friends at the local research center for a run. It was a cold 36°F and the path was in spots really icy. On the first corner we had to stop and carefully walk over the frozen snow and ice that was covering the asphalt bike path. After the corner it was free again and we were able to resume running, at least until the next patch of ice. On the backside of the facility a local soccer team ran passed us, evidently their playing field was frozen over and they sought an alternative place to train.

Somehow we managed to run two loops without any injuries. On Saturday Uli and I want to run a three hour run, but the question is where, almost all the trails and paths in our area are treacherous. Today the weather forecast is calling for mixed snow and rain...oh well, maybe it won't be so bad.

Gestern Abend meine Lauf Buddy und ich haben andere freunden (Uli, Birgit, Bernd, Andreas) bei der Forschungszentrum getroffen, um ein paar Runden zu laufen. Es war ein kalte 2°C und die strecke war teilweise sehr glatt. Gerade an die erste Ecke müssen wir bremsen und ein Gehpause machen, die Schnee auf die Asphalt Pfad war durch gefroren und gefährlich. Nach die ecke war das noch mal frei und wir könnte ein bisschen weiter laufen bis die nächste eisige Teil. An die Rückseite unsere Strecke haben ein Fussball Mannschaft vorbei uns gelaufen, wahrscheinlich war die Fussballfeld auch zu eisig zu laufen.

Irgendwie haben wir zwei Runden ohne Verletzung geschafft. Ich habe es vor am Samstag mit Uli zu laufen, aber wir wissen noch nicht wo wir können unsere drei Stunde lauf machen. Überall ist das glatt und heute sollte auch schneeregen geben...na ja, mal sehen, vielleicht wird das doch nicht so schlimm.

Resting away...

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Last night I rested, first squandering my time in front of the PC with Facebook and wer-kennt-wen, then attacking the pile of magazines left neglected on the living room table. My wife sat in the kitchen studying for her course, so the dirty dishes from dinner had to wait patiently in the sink, I didn't want to disturb her...they're still waiting this morning.

I also spent some time thinking, for example evaluating my training thus far. I have never trained so hard in the winter before, the 60+ miles per week I have been running are usually reserved for the couple months of build up right before my 50 mile race in June. My body has adapted well to the higher mileage, I am feeling stronger, my weight is an all time low (69 kg/153 lbs.) and I still look forward to the next day's training with anticipation.

With my first marathon coming up on March 8th I have a good feeling, physically I am well prepared. But I also know that I need a longer race or two before I have developed the mental toughness that I will need when my ultra season kicks into gear. My first marathon of the year is always challenging and usually error-prone as my enthusiasm sends me rushing out at a speed where the wall catches me quite early in the race. Will this year be different? Probably not...

In any case I have 20 and 17 miles coming up on Saturday and Sunday respectively, it would be nice if it made it above freezing outside by then.

A Couple Loops with Friends

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Yesterday (Monday) I debated whether I wanted to run in the evening or not. When I had talked to my running buddy on the train in the morning on the way to work, she said she had a sore throat and wasn't sure if she would be well enough to run tonight. With that in mind I decided to meet Conny, Armin and the others for a run at the local research center.

My legs were heavy as I joined the group at 5:05 p.m., normally after two back-to-back long runs I would take the night off, but on the other hand I knew my legs would feel better once we got going. After the first couple kilometers my legs warmed up as expected and I ran comfortably with the small group. There were still lots of slippery spots along the route from the snow that still carpeted parts of the path. On the north and south end of the complex we were battered by an icy wind that cut through to the bone.

The first 4.1 mile loop seemed to take much longer than normal, despite a fast than normal pace. By the second loop I grew quiet, my legs were tired and I was hungry, I pretty much just listened to the others chat as we ran. Our pace remained strong and we quickly brought the second loop behind us. We ended up running the two 4.1 mile loops at almost the same pace, altogether in 1:20:21, for a pace of 6:05/km (9:47/mi.).

After the run I didn't stay long, I was hungry and didn't want to catch a cold from standing in the cold to long. After a warm shower and some hot food I felt as good as new. Later in the evening my running buddy called and cancelled our run for this evening, she is hoping a couple days rest will help shake her cold. So tonight I will probably take the night off that I missed yesterday, my body could use the rest in any case.

Gestern (Montag) habe ich überlegt ob ich laufe nach die Arbeit oder auch nicht. Meine Lauf Buddy hat gestern Morgen am Zug gesagt das Sie ein bisschen Halsschmerzen hat, so ich war nicht sicher ob sie wurde für unsere lauf heut Abend fit sein. Ich habe entscheidet Conny, Armin und die andere bei dem Forschungszentrum nach der Arbeit zu treffen.

Meine Beine war schwer als ich habe die Gruppe an 17.05 Uhr getroffen, nach die zwei lang lauf an die Wochenende normaleweiß wurde ich die Tag freimachen, aber ich habe gewusst das ich wurde besser fühlen wenn wir angefangen haben. Nach die erste paar Kilometer meine Beinen hat gut aufgewärmt und ich konnte bequem mit die Gruppe halten. Es war immer noch rutschige Schnee teilweise auf die Strecke, und am die Nördliche bzw. Südliche Teil von strecke war ein eis kalte Wind das man hat wirklich an die Knochen gefühlt.

Die erste 6,6 km Rund hat für mich irgendwie langer gedauert als Normal, trotz eine flotte Tempo. Bei dem zweiten Rund ich war viel ruhiger geworden, meine Beine war ein bisschen müde und ich habe Hunger gehabt, ich habe nur gern die andere angehört. Aber unserem Tempo hat stark geblieben und wir haben die Runde genau so schnell hinter uns gebracht. Am ende haben wir die beide Runde fast gleichmäßig gelaufen, 40 Minuten pro Runde, 1:20:21 insgesamt (6:05/km).

Nach die lauf habe ich nicht lang beblieben, ich habe Hunger gehabt und wollte nicht so lang in die Kalt rund hangen. Nach eine warme Dusche und heisse Essen habe mich gut gefühlt. Meine Lauf Buddy hat gestern Abend angerufen und für heute Abend abgesägt, so wahrscheinlich wurde ich auch heim bleiben.

My first long run at marathon pace

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On Saturday afternoon one of my running friends that I have been training with called and said she still had a cold and didn't feel good enough to run our long run. Our other friend was on still on ski vacation, so I decided to go to my running club trailhead and run three 11 km (7 mi.) loops at around marathon pace.

There was s bit of soft snow on the trail as I headed out, making it slippery in some places, but this didn't slow me down too much. I cruised around at a faster than long run pace, but kept it comfortable. I finished the first loop in just under 62 minutes, good for a 5:35/km (9:00/mi.) pace. Back at my car I quickly ate a sports bar and took a deep drink from my sport drink, then headed out again.

On the beginning of the second loop I turned on my MP3 player to keep me company. I passed several people out walking or jogging, but no one from my club. Somehow I managed to pick up and hold the pace on the second loop, finishing in just under 59 minutes, good for an average pace of 5:19/km (8:30/mi). By the time I got back to the trailhead my running club was assembling and I looked forward to some company for my third loop. I downed a gel and some sports drink and chatted for a couple minutes with friends until we headed out.

As we took off one group sped on ahead, but I knew I couldn't hope to keep up with their usual 5:00/km (8:00/mi) pace for long, so stayed with the mid-pack group. After 10-12 minutes I had to stop to relieve myself in the bushes, so let the next group pick me up as they ran by. My running buddy was with this group and we chatted for a mile or so until I started feeling cold. I was dressed for a faster paced run and they were in no hurry. With still more than half the loop in front of us I decided to speed on ahead and catch the faster mid-pack group.

I picked up the pace, managing a 4:45/km (7:40/mi) "sprint", catching the group rather easily considering I already had around 26 km (16 mi) behind me. I settled into the groups pace again and their chatting kept me going as my legs started feeling the efforts of the run. With a mile or two to go I found myself in front of the group with one of the guys, somehow through our chatting we left the other fall back. He decided to drop back, but my legs were getting tired and I just wanted to finish the run, so sped on ahead finishing with a strong kick to the amazement of several present (and myself). I ended up run 33.25 km (~21 mi.) in 3:07:33, good for an average pace of 5:38 km (9:05/mi.), a few seconds slower than I intended, but close enough.

I didn't linger too long after the run, it was fairly cold outside and I was soaked from my exertion. By the time I got home my legs were getting stiff, so I stretched a bit, then took a warm bath. Afterward, I let my wife continue her studying for a course she is taking and I whipped up something to eat (noodles, broccoli and some warmed up pork roast).

On Sunday noon I ran the kilometer over to my running buddy house and we headed out for a 24 km (15 mi.) run. My friend said was feeling kind of tired and warn out, like she was coming down with a cold or flu. My legs were tired from the exertion from the day before, so we decided to keep the pace down and just try to make it through the run.

We followed the same trail as the week before, winding our way through the various trails behind our town, over to the local research center, circling over to the running club, then crossing the railroad bridge to the east where my old running trail begins. We stopped for a fueling stop at around 10K, servicing ourselves from provisions that I carried in my Camelbak backpack. This was right around our running club trailhead and we managed to bump into a couple club members there. After a couple minutes of fuelling and chatting we started feeling a chill, so set out again.

Up to this point our pace had been fairly consistent and we really did not run any slower than the week before. But with 5-6 km (4 miles) to go we started slowing down, we both had heavy legs and it took considerable more effort to keep going. I did my best to keep my buddy occupied through my chatting, but I think I only succeeded with boring her with more running stories. In any case we managed to stabilize our pace and eventually reached the edge of our town. I could tell that my friend was relieved when we finally turned the last corner onto her street.

We completed our goal of 24 km (15 mi), and the average pace was still within her training parameter, 6:41/km (10:45/mi.). I am very proud of my running buddy, I could really tell she had to work hard the last half hour of the run, it's not easy running when you don't feel well.

I finished the week with 106 km (66 miles) the same as the week before. My legs are tired this morning, but free from injury or stress. This week I plan on reducing mileage about 15-20%, in anticipation of my first marathon on March 8.

Another 12 Miles

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Yesterday I was home from work a half hour early so decided to run a slightly longer run. The sun was shining brightly and it was a few degrees above freezing, quite pleasant for February. I headed out in the reverse direction of my normal 14 km (8.7 mi.) route, turning off about a third of the way around to explore a new trail that I noticed on Google Earth.

The dirt path eventually gave way to an asphalt bike path which led toward the town of Graben to the north. I followed this for maybe 6-7 minutes before I found another dirt path leading back into the woods. I followed this for a bit, trying a couple turns in the general direction that I wanted to go until I found one that led to an underpass of the highway that split the forest section. I crossed under the highway, then circled on around to the edge of Graben. From here I hooked onto the second half of the trail from my long run last Sunday, following this back to the house.

I ended up with around 19 km (12 miles) at an average pace of 5:41/km (9:09/mile), a bit slower than I wanted, but not by much. Tonight I am going to rest and get ready for my double long runs, one on Saturday, the other on Sunday. Have a nice weekend!

Running until the sun goes down

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Yesterday after work I met my running buddy for a run. It was warm (6°C/43°F) and still light out as we set out for a run around the forest and fields around our town. We settled into a comfortable pace and chatted the kilometers away as we made our way over the roughly 12 km (7.5) loop. I planned the route so that we would be out of the woods before darkness set in, and true to my planning this is what happened. As we broke out of the woods and made our way over the final 5 km, we were rewarded with the last glow of the sun as it tucked it's way behind the horizon for the night. Life is good!

This morning I was checking my e-mail and found a quick note from Maniac #362. Kevin is stationed with the military in Landstuhl, Germany about 1½ hours from were I live. He figured out we are running the same marathon in Kandel on March 8th, I can't wait to meet my first Maniac in person!

Yesterday I was feeling really tired, the two long runs on the weekend, followed by a run on Monday evening, really emptied my tank. However, I concentrated on my eating and got some extra sleep last night, so this morning I am feeling normal again. I am looking forward to a run with my running buddy after work, followed by the monthly gathering of my running club afterwards.

Gestern habe ich echt müde gefühlt, die zwei lange Lauf an die Wochenende, folgt bei ein lauf am Montagabend hat mein Tank leer gemacht. Aber ich habe ein bisschen mehr gegessen als normal und auch langer geschlafen, heute fühle mich wieder fit. Ich freue mich auf ein lauf mit meine Lauf Buddy heut Abend und nachher Stammtisch mit der Lauftreff.

Sandwich Training

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No not a new eating technique or, an advance in educational learning, sorry. The sandwich training that I am referring to is where you place, or sandwich, two back to back long runs between two rest days. I have occasionally come across this term in the context of ultramarathon training and have adopted it. I have been using this technique, more or less, since the beginning of the year with some success.

This past weekend for example I took a rest day on Friday, then ran 34 km (21 miles) on Saturday and 26 km (16 miles) on Sunday. My intent was to take another rest day on Monday (yesterday), but life got in the way and I had to move my Tuesday run to Monday.

Taking Monday's off seemed to give me the regeneration that my body required, but this week, although I only ran about 8.5 miles yesterday, it seems to have offset the delicate balance between training and overtraining. Today I feel wiped out, my legs are tired, I'm constantly hungry, and I have a hard time concentrating. So tonight I will rest and try to get to sleep early. If required I will also cut my mileage back slightly this week. Live and learn!

My new ride

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In an effort to get rid of some of the wrecks on the road, Germany is offering 2500 Euro to anyone who sends their 9 year or older car to the junk yard to be scrapped. This wrecking bonus, or in German Abwrackprämie, is limited to 1.5 million Euro so people around here are jumping on it.

I was reading the newspaper a couple Saturday's ago and the Renault car dealer where my wife bought her car had an ad in the paper announcing 2000 Euro off several models. This together with the wrecking bonus made it temping enough to drive my 12 year old station wagon over and take a look.

We looked around the lot carefully and reserved a car, telling the salesman that we would call him the following Monday with our decision. After going back and forth with the idea we finally decided to buy the car. My wife added the condition however that this was to be my birthday present this year (I'm turning 50 in July).

I'm okay with that and we picked up my new ride, a Renault Modus, this past Friday. The following picture I "borrowed" from renault.de, the only difference is my car is dark blue. Although my wife has driven it more than me thus far (what's up with that?), I find the car much more comfortable then my old wagon and definitely more economical. And of course the fact that the car cost us only 2/3 of the new price is sweet!

modus.jpg

A New Weekly Mileage Record

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This past weekend was another weekend filled with running. If you haven't been reading my blog regularly let me first give you some background on where I'm going with all this training. In January I started training with my running buddy who wants to run her first marathon on April 26 in Dresden, Germany. I'll be accompanying her every step of the race. We run our long runs on midday on Sundays, we are currently up to 24 km (15 miles).

In December a couple friends of mine (Uli and Birgit) from my running club said they are running the Bienwald (Bee Forest) Marathon in Kandel on March 8, an event that I also was signed up for. In the beginning of January I decided to run a couple long runs with them on Saturdays, and now, with less than a month away before our marathon on March 8, I am still running with them.

So for all practical purposes I am training parallel for two marathons, running a long run on Saturday's and a slightly shorter long run on Sunday's. And all of this is part of my strategy to get ready for my first 100K race on June 12.

So as I was saying, this past weekend was another weekend filled with running. On Saturday my friend Uli was away for a week of skiing and Birgit was sick, so I decided to run my hilly route at the break of dawn. I ended up with 21 km (13 miles) at a 6:28/km (10:24/mile) pace. Later on Saturday I met my running club and ran another 13 km (8 miles) at a slightly faster pace.

On Sunday I ran over to my running buddy's house and we set out on a 24 km (15 miles) run. On the way out of town we picked up friends Gerlinde and Horst who ran about 8 km (5 miles) with us before turning back towards home. The weather was cool 5°C/41°F, but mild with the sun occasionally peeking from behind the clouds. We enjoyed each other's company and the run seemed to go by quickly, like it always does when I'm running with friends. My running buddy was a bit tired at the end of the run, but not wiped out, I think she is going to have a good first marathon!

I ended up with 106 km (66 miles) for the week, a new weekly record for me. This morning (Monday) my legs feel fine, I barely notice that I ran over 60 km (37 miles) on the weekend!

I plan on keeping up the higher mileage for a couple more weeks, then tapering off a week before my first marathon on March 8. I really don't plan on running a fast race on that date, as I will need to continue my training the following weekend, but you never know...

I am helping a good friend train for her first marathon at the end of April. We sat down and drew up a plan whereas she would do four training runs a week. During our run last night the question arose if it would be enough to run just 3 times a week if life got too busy?

What do you think?

Here is the scenario. My friend (3 years younger than I) has been running for over 16 years and has completed two half-marathons a year for the last several years (personal best 1:55). Her marathon goal is just to finish, she is not at all worried about time. When she started training at the beginning of this year she was easily running 13 mile runs on the weekend, we are now up to 15 miles. The training plan we worked out is as follows:

Run 1 (Tuesday or Wednesday): 13 km (8 miles)
Run 2 (Wednesday or Thursday): 8 km (5 miles)
Run 3: 11 km (6.8 miles) - our running club loop
Run 4: Long run, distance increases by 2 km (1.2 miles) every two weeks up to 32 km (20 miles).

My friend also does an hour of gymnastics with a group on Monday evenings.

We don't plan on doing any speed workouts, but will try to run at least one of the runs at a faster pace.

So how hard do you think it would be for my friend to complete her first marathon if she can only train three times a week? Do you have any training suggestions that might help?

My opinion is that of course it is possible, but for a marathon virgin it will not be easy, and she will probably not be a happy camper then next day. In any case she will not be alone, I'll be with her every step of the way!

A Speed Workout and Running with Friends

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Last night it was rainy and nasty outside when I came home from work. It gradually got better as I drove to the running club trailhead, but then the fog rolled in. I was almost an hour early (5:00 p.m.), so had just enough time for a 5 mile loop before the club showed up. I ran the first kilometer at an 8:50/mile pace and decided to try to maintain this as long as possible. It was still light outside, and with the cool air and fog quite pleasant to run. My pace continued to increase as the kilometers melted away. After 9.1 km (5.6 mi) I arrived back at the trailhead, just as the first people were arriving. I chatted with friends until we took off.

There was five of us in the midpack group as we made our way around the 11 km (7 mi.) loop. I stayed behind Gerd and Sabine with Conny and Armin, my legs were a bit tired from my previous loop and I was hungry. Sabine was feeling good, so the pace kept increasing with every kilometer that we ran, at least until one of the group complained, whereas Sabine and Gerd stabilized the pace.

In the end we ran the 7 mile loop with an average pace of 9:49/mile, not bad for running in the dark. I ran the first 5.6 mile loop with an average pace of 8:25/mile, a bit faster than I thought. It was fairly cool outside after the run, so I did stay long, I was also starving to death.

When I got home my wife was already home from a business trip on the Swiss border, so we decided to go to the Greek-Italian restaurant around the corner to eat. It was a nice end to a perfect evening!

Gestern Abend war Regnerisch und ungemütlich wenn ich habe heim von der Arbeit gekommen. Als ich habe zu dem Lauftreff strecke gefahren war es langsam besser, nur sehr nebelig. Ich war ungefähr eine Stunde früh (17.00 Uhr), so habe gerade Zeit um eine 8-9 km Rund zu laufen vor die andere kommt. Ich habe die erste Kilometer in 5:30/km gelaufen, so habe entscheidet diese Tempo so lang wie möglich zu halten. Es war immer noch hell außen, und mit die kühle lüft und Nabel eckt schöne zu laufen, bei fast jeder Kilometer hat mein Tempo angestiegen. Nach 9,1 km war ich wieder zurück auf die Parkplatz von der Lauftreff, und die erste Leute war schon dar. Ich habe ein bisschen mit freunden geplaudert, bis wir haben los gelaufen.

Wir waren nur fünf Leute in die Mittetempo Gruppe als wir haben mit der 11 km Rund angefangen. Ich habe mit Conny und Armin hinter Gerd und Sabine gelaufen, mein Beine war schon ein bisschen müde von dem frühere Tempolauf, und ich habe Hunger gehabt. Sabine war gut drauf und das Tempo hat bei jeden Kilometer langsam gestiegen bis eins von uns hat gemeckert, woher Sabine und Gerd hat das Tempo etwas stabilisiert.

Am ende haben wir die 11,2 km mit ein durchschnittliche Tempo von 6:06/km gelaufen, nicht schlecht. Ich habe mein erste 9,1 Rund mit ein durchschnittliche Tempo von 5:14/km gelaufen, schneller als ich habe gedacht. Es war relativ frisch nach die Lauf so ich habe nicht so lang geblieben, ich habe auch ein riesig Hunger gehabt.

Wenn ich habe heim gekommen meine Frau war schon heim von ein Dienstreise an die Schweizer Grenz, so wir haben entscheidet nach das Griechisch-Italienisch Restaurant rund die ecke zu gehen. Es war eine schöne Abend!

Last night I met my running buddy for a couple (4.1 mile) loops around the local research center. It was warmer outside (46°F) so we began our run at a slightly faster pace as normal. We met quite a few other runner's, walker's and other people as we made our way around. As our pace increased I noticed my friend was breathing heavier and had trouble talking, but she didn't slow down! After the first loop I think she got used to the pace, her breathing returned to normal and she seemed to relax. The last few kilometers were among the fastest, evidence that my buddy is in good shape!

Tonight I want to run with my running club (at 6:00 p.m.), but first I may do a loop on my own.

Gesternabend habe ich mein Lauf Buddy getroffen um wir haben zwei (6,6 km) Runden rund der Forschungszentrum gelaufen. Es war etwas warmer außen (8°C) soll wir haben mit ein etwas flottere Tempo angefangen. Wir haben relativ viel Läufer, Walker und andere Leute getroffen als wir haben rund gelaufen. Ich habe gemerkt meine Freundin hat durch die höhere Tempo etwas Schwierigkeit zu sprechen gehabt, aber sie hat nicht gebremst! Ab die erste rund ich glaube sie hat sich gewohnt diese Tempo zu laufen, weil ihre atmend war mehr regelmassig und sie hat mit leichte schritt gelaufen. Die letzte paar Kilometer war fast die schnellste, beweise das meine Lauf Buddy hat es gut drauf!

Heute Abend will ich mit meine Lauftreff laufen, aber vielleicht mache ich ein Rund vorher.

First Marathon in Four and a Half Weeks

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Over the weekend I ran almost 36 miles, so on Monday evening I took the night off. I really didn't feel that bad, but I know that my body needed the rest.

In four and a half weeks is my first marathon, the Bienwald (Bee Forest) Marathon in Kandel. At the moment I am feeling extremely fit and probably could run a pretty fast race. But this doesn't necessarily pass to my training plan for the 100 km in June. I know from experience that I don't usually run a good race so early in the year, so I really am not going to set this as a goal.

Another important goal in this timeframe is that my running buddy arrives strong at the finish line of her first marathon, the Oberelbe Marathon in Dresden on April 26. In the moment she is good in form and I know she will have a good race if she continues her training the way she has been. From my own experience I know how important it is that her training is not interrupted, therefore I don't need to be running too fast in Kandel whereas I need several weeks to recover.

No, I would prefer running a faster race in May at the Mannheim Marathon if possible. It is more important that I can resume my training the same week after the race in Kandel.

Über dem Wochenende habe ich fast 58 km gelaufen, so am Montagabend habe ich nicht trainiert. Ich habe eigenlicht nicht schlecht gefühlt, aber ich habe gewusst das die Körper ruhe gebraucht hat.

In vier halb Wochen fang mein erste Marathon an, der Bienwald Marathon in Kandel. Ich fühle mich momentan sehr fit und könnte wahrscheinlich ein sehr gute Zeit laufen. Aber dass passt nicht unbedingt zu mein Trainingsplan für die 100 km in Juni. Ich weiß auch von Erfahrung das in März ich habe bis jetzt kein besonders Leistung bei einer Wettkampf gebracht, so ich mache keine Festeplanung für diesen Tag.

Ein andere wichtig Ziel für mich in diese Zeitraum ist das meine Lauf Buddy kommt sicher über die Ziel bei ihre erste Marathon, der Oberelbe Marathon in Dresden an 26. April. Momentan sie ist in sehr gute Form und ich weiß sie wurde eine gute Lauf haben wenn die Trainierung läuft weiter wie es hat bis jetzt gelaufen. Von meine eigene Erfahrung ich weiß wie wichtig es ist das ihre Training ist nicht unterbrochen, besonderes nur weil ich habe übertrieben in Kandel und brauche mehrere Wochen zu erholen.

Nein, ich wurde mich mehr liebe ein schnellere Lauf in Mai bei der Mannheim Marathon laufen. Es ist für mich mehr wichtig ich kann die gleich Woche nach Kandel weiter trainieren.

Lots of Mileage

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On Thursday I met Uli and Birgit at the local research center for some speed training. The lighted, paved bicycle path around the complex is perfect for some faster winter running. We warmed up with a couple slower miles, than hit the gas, cruising over the next 9 km (5.6 miles) with an average pace of 5:14/km (8:25/mile). Towards the end I think Birgit was working hard, Uli and I were still chatting off and on, I think we could have gone a bit faster. Anyway, we cooled off with a slower mile or so and called it a night.

On Saturday I drove over to the running club trailhead to meet Uli and Birgit at 1:30 in the afternoon. Our plan was a 30 km (18.5 miles) long run. As I arrived I was pleased to see Gerd there, he wanted to run the first loop with us. Shortly after Uli showed up and said Birgit was sick and couldn't come, so it was nice that Gerd could keep us motivated.
We decided to run a 16 km (10 mile) loop, drop Gerd off, run a short 3-4 km loop, then the 11 km loop with the rest of the running club. The plan was good, but without Birgit we ended up running faster than our planned 6:20/km (10:12/mile) pace and finished the first loop too early. Uli and I decided to run a longer loop that would bring us back to the trailhead in time to meet the group.

We arrived back at the trailhead after about 6-7 km (4 miles), but just in time to grab a drink and take off with the running club. Somehow we ended up in the front of the midpack group and running a pace that caused a couple to fall behind, not bad considering we had already run 22+ km (over 14 miles). I was feeling good and Uli seemed to be keeping up, so I ignored the comments about slowing down, we cruised around the 11km (7 mile) loop at roughly a 5:55/km pace (9:30/mi.), probably around 45 seconds/mile faster than the group usually runs this time of year. Uli was starting to question our sanity as we cruised over the last couple miles, we had lost the complainers and those left seemed to be enjoying themselves! We finally arrived back at the trailhead after a total of 33 km (20.5 miles), at an average pace of 6:03/km (9:44/mile), almost a half minute/mile faster than planned. We were thrilled to say the least, and still standing tall!

On Sunday I met my running buddy for a 22 km (about 14 miles) long run. As I had originally planned to run a 50K race on Saturday my buddy arranged to have a friend join us in case I was worn out. I ended up not attending the race due to a friend's birthday celebration, so was had the pleasure of running with two ladies today. Our friend G. runs a bit slower than my buddy and I, but we were happy to have the chance to share part of our run with her. We ran around a 14 km loop with G., before dropping her off back at her house.

After a quick drink and a sport bar my running buddy and I took off for another 8 km (5 mile) loop. We were both a bit stiff as we started out again, I guess from standing in the cool wind while were fueling up. We also had both run a faster than normal pace the night before with the running club. Once we got going we made it through the loop okay, but were happy to call it a day. The cool wind kept limited our chatting when we got back to my buddies house, I quickly jogged the last kilometer home.

I was pretty beat, having run two runs totaling 57 km (35.5 miles) in the last 13 hours. But after a warm bath, some hot food and an hour in my easy chair I feel good. Monday I will probably take a rest day, my legs are telling me it's time. On Tuesday and maybe Thursday I meeting my running buddy, and perhaps Wednesday I run with the running club. We'll see, it will be a busy week, lots of things going on at work and home.

One last note, I ended up running 423 kilometers in January, thats around 263 miles, a new record for me. The only problem that I experienced was a couple comments from my wife about running so often (she's right I was), my body is holding up very well!

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This page is an archive of entries from February 2009 listed from newest to oldest.

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