Welcome to my blog for long-distance running!

If you have visited this blog, chances are, you are a passionate runner, just like me!

In this blog you will find my every-day training regime, including running sessions, biking, callisthenics, preparation for particular races.

Any thoughts, ideas or well-intended and constructive criticism are welcome.

Freitag, 9. Dezember 2011

happy as usual

Obviously the work outs in the gym and the cosy sauna are releasing happy hormones. Although the days are darker and colder than just a few weeks ago, my mood is still up. These days I keep my fitness levels with cycling, spinning and rpm, rowing, weight lifting and body pump.

Mittwoch, 7. Dezember 2011

spinning into the winter

As the official start of the winter gradually approaches, I focus on spinning and weight lifting. I rested well on Monday, so Tuesday I was pumped: I started off with 12min sauna; 45min cycling; 15min weight lifting for the arms; 45min rpm class; 10min weight lifting for the arms; 1hr spin class; 15min weight lifting for the arms and lunges; 15min sauna. What do you call that, spin and weight intervals?
Today will be quite similar at the gym, though I would like to do some rowing and squats and lunges, too.

Montag, 5. Dezember 2011

I can't feel my legs!

The past few days I have increased intensity of my work outs: lots of cycling w high pace and/or high resistance; rpm and/or spinning on a daily basis (!) including late Friday evening; weight training w intervals and rowing; and body pump for three consecutive days, Thu-Fri-Sat! I also had extra sauna sessions on Sunday: after training, I visited the local spa with a friend.
Today I probably need to rest and lie down - already going to work by bike and taking the stairs to the 20th floor was a struggle for my exhausted legs.

Donnerstag, 1. Dezember 2011

cold and windy

such weather makes me sleepy! Yesterday I slept so much, but today I still feel tired. Maybe I should increase my calorific intake?
In any case, today is a very long day: after work I am heading to the gym for sauna, cycling, body pump, rpm, cardio intervals with lunges and squats and weights for the arms, cycling, sauna; and then I am off to the movies! I will return home at night by bike, and the weather forecast for tonight is heavy rain... that will be the last challenge of today!

Mittwoch, 30. November 2011

the rest day has arrived

Another week has already gone by and it is time again to take my rest day of the week. Maybe sauna, maybe not; cycling to and from work; taking the stairs to the 20th floor; and definitely more sleep / lying in bed with a good book!

Dienstag, 29. November 2011

spinning around

Yesterday at the gym I went to the sauna, then cycled a lot, then did light weights for the legs and abs exercises; then cycled a bit more before heading to 2hrs spinning. Sauna in the end for some sleep, before going back home... on the bike! Today my training will be somewhat shorter, so I will raise the intensity: cycling, weights for the arms, rpm and spin class.

Montag, 28. November 2011

new challenges

The past few days at the gym have been full of new challenges: picking up the pace with high resistance on the stationary bike; give it my all in spin and rpm class; rowing with alternating hand grips; going to body pump or weight lifting by myself, including cardio combo of squats and lunges on the step with intervals of weight lifting for the arms. I find this schedule sustainable for the cold winter, considering that I always go to the sauna before and after training. More sleep is also in my daily schedule, which helps a lot with my strained muscles. The next few months are an opportunity for my mind and body to rest from the hard training of the summer which mainly consisted of running mileage.