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.







Dienstag, 31. Mai 2011

spin hard

Yesterday afternoon at the gym: I started off with 1hr walk on the treadmill, inclination 5-5.5, speed 5.8-6.2km/hr. I continued with 40min cycling, resistance 7. and then I went to a super-hard 1hr spin class, I was swimmimng in sweat afterwards! I still had some energy left to do 20min free weights for the arms, and then on the treadmill 4km run, inclination 1, speed 10-10.9km/hr, in 23min. sauna for the end!
This morning I was feeling well-rested, so I ran at the dunes 18.5-19km in 1hr:52min.

Montag, 30. Mai 2011

something new and something old

On Friday afternoon I did some cycling followed by a 45min sh'bam class. I hadn't danced for a while, and the coordination was a new challenge for me!
On Saturday morning I did a long run at the dunes , 2hrs:45min, about 24km. After that I was drained! However I went to the gym in the afternoon for an easy session of 1hr:30min walk on the treadmill, inclination 5, speed 5.5-6km/hr; I then did a 1hr body pump class and 15min team workout abs. Of course I hit the sauna in the end!
On Sunday morning I ran 17km at the dunes in 1hr:50min. In the afternoon I went to the gym: on the treadmill 10.5km in 1hr, inclination 1, speed 10-10.9km/hr; 1hr walk on the treadmill, inclination 5, speed 5.7-6km/hr; 1hr body pump; 30min sauna.
This morning I ran 17km at the dunes in 1hr:40. Not bad! But this week I am planning to do less running than last week and more rpm/spinning at the gym.

Freitag, 27. Mai 2011

sleep and then melt in the gym

On Wednesday afternoon, at the gym: 6km on the treadmill in 35min, inclination 1, speed 10-10.8km/hr; 45min body balance class; 1hr:30mcycling, resistance 7-8, 41km; sauna 30min. I had to go shopping and to run further errands after the gym session, so I slept way too late. Result: on Thursday morning I opted for extra sleep instead of a run! But in the afternoon I was the bomb.com: at the gym I ran on the treadmill 20.5km in total, inclination 1, spped 10-10.9km/hr, 1hr:55min; I also did 1hr body pump class and 45min rpm class, focusing on quality training. I finished with 20min sauna.
This morning Iran at the windy dunes about 16.5km in 1hr:45min, I think this run was a bit too close to yesterday's 20.5km and my legs were feeling heavy.

Mittwoch, 25. Mai 2011

rest pays off

On Monday morning I ran about 17km at the dunes in 1hr:45min. In the afternoon (and even before that, actually all day long!) I was feeling tired and my blood sugar level hit an all-time low. I skipped the gym, the bed sounded even better than the sauna. I went straight to bed back home and slept for about 2hrs. When I woke up, a short walk at the beach and some pilates at home helped my body recover.
Because on Tuesday I was up and running at 05:55am! I ran about 21.5km in 2hrs:20min, followed by a short walk to relax those muscles. In the evening I went to the gym: treadmill: 10.6km in 1hr, inclination 1, speed 10-11km/hr; 1hr cycling, 26km, resistance 7; 50min abs and weight lifting; sauna 30min.
Today I was feeling ok during my 17-17.5km morning run, but I tried to keep it easy at 1hr:45min.

Montag, 23. Mai 2011

half rest and hard weekend

On Friday I went to the gym for a long session in the steam bath and the sauna. That was more than enough! I went back home and took it easy for the rest of the evening.
On Saturday morning I ran at the dunes about 21km in 2hrs:10min, in the afternoon I went to the gym for 2hrs of cyclingand 1hr on the treadmill, 10.4km, inclination 1, speed 10-11km/hr. Sauna in the end!
On Sunday morning I ran around 18km at the dunes in 2hrs, I still don't know how I made it happen after all those km on Saturday. In the afternoon I went to the gym for 2hrs cycling and 40min abs and weight lifting, followed, of course, by sauna.

Freitag, 20. Mai 2011

weak legs!

Yesterday in the afternoon my legs were fine, because my morning 15km run had given them a chance to rest. So I hopped on the bike for 40min cycling, resistance 7. I then had a 1hr body pump class, followed by a 1hr rpm XL class, 10min abs. After a 15min sauna session, I went to the pool for 800m swim, and then returned to the sauna for 20min.
I was pleased with this training, but it was time-consuming, and I came home and ultimately slept very late. Also, swimming is always a shock to my body because I don't do it very often Last time I swam was 15 days ago!
This morning, even though I was seriously lacking sleep, I woke up super early and ran 19km in the dunes in 2hrs. Effect: now I feel my legs very weak! I see more sleep in my near future!

Donnerstag, 19. Mai 2011

carried away

Yesterday in the afternoon I was planning to take it easy, and actually I was tired when I got there. So I hit the team bath and the sauna, before doing 15min abs, and 1hr body balance. But then... my body woke up! I got carried away and jumped on the treadmill for 10.4km in 1hr, incilnation 1, speed 10-10.9km/hr. I then did some cycling, 20km, resistance 7, before hitting the sauna for 30min.
Today, curiously enough, my legs felt ok, though not great. So my morning run was 1hr40min long, at the dunes, about 15km.

Mittwoch, 18. Mai 2011

split and conquer

So it turns out I made the right decision: running in the morning, and then in the afternoon focusing on weights and cycling at the gym. Now I can run better and harder in the morning and still keep my mileage within reasonable limits. For example, the last two days I ran about 18-21km at the dunes, and in the afternoon I cycled and spinned for 2-2.5hrs and did some weight lifting, too. This morning I ran 18km in the dunes in 1hr:50min. In the afternoon I want to relax with body balance class and stretching in the gym.

Montag, 16. Mai 2011

less running for this week

Last week I had planned to go for lower mileage, but I ended up doing about 155km! The combo of the morning run at the dunes and afternoon run on the treadmill is what should change. Actually by the end of the weekend I could feel my legs tired, because on top of running I did cycling and body pump.
So this week I will stick to my morning run at the dunes, and in the afternoon at the gym I will focus more on cycling, spinning and body pump. More variation, fewer miles!
This morning I started off the week with a rainy and windy run of 18km at the dunes, completed in 1hr:50min.

Donnerstag, 12. Mai 2011

too much for a single day

Yesterday in the evening I went to the gym... and got carried away. I mean, in the morning I had run 2hrs in the dunes... Nevertheless, in the gym my energy seemed to pile up as the training piled up, too: on the treadmill: 10.6km in 1hr, inclination 1, speed 10-10.9km/hr; 30min cycling, resistance 6-8; 45min abs and weight lifting; 1hr cycling, resistance 7-8; sauna 30min.
Today I could definitely feel the effect of excessive training! Early in the morning at the dunes I could only manage 14km in 1hr:30min. This evening I will keep the gym session short and easy and will try to make up for some much-needed rest and sleep.

Mittwoch, 11. Mai 2011

Monday and Tuesday, and half Wednesday

Monday, am: 18km at the dunes in 1hr50min; pm: at the gym 1hr cycling, resistance 7-8, 26km; 1km rowing, resistance 5; 20min abs and weight lifting for the arms; 1hr spinning class; 4km on the treadmill in 22min, inclination 1, speed 10-10.9km/hr; sauna.
Tuesday, am: 19.5km at the dunes in 2hrs; pm: at the gym 10.6km on the treadmill in 1hr, inclination 1, speed 10-11km/hr; 55min rpm class; 1hr spinning class; sauna.
Wednesday, am: 18.5km at the dunes in 1hr:55min. We will see what happens in the afternoon at the gym!

Montag, 9. Mai 2011

weekend's update

Friday, am: 11km in 1hr at the dunes; pm: gym: on the treadmill 10.6km in 1hr, inclination 1, speed 10-10.9km/hr; 40min abs and weight lifting; 1hr cycling, resistance 7-8, 25.5km; sauna 40min.
Saturday, am: 19km in 1hr55min at the dunes; pm: gym: 1hr20min cycling, resistance 7-8, 33km;45min abs and weight lifting; sauna; 800m swim; sauna.
Sunday, am: 18km in 1hr50min at the dunes; pm: gym: 1hr50min cycling, resistance 7-9, 46km;15min weight lifting for the arms; sauna; 1km swim; sauna.

Freitag, 6. Mai 2011

free kilometers

It is amazing how kilometers pile up when the weather is great and the days are sooo long!
On Wednesday afternoon I ran 5km on the treadmill, inclination 1, speed 10-10.8km/hr, 30minutes. Then I relaxed in a 1hr body balance class, followed by 1hr in the sauna.
O Thursday morning I ran 18.5km at the dunes, in about 1hr:50min. In the afternoon at the gym: I ran 8km on the treadmill, inclination 1, speed 10.1-10.9km/hr, 46minutes. Then I did a 1hr body pump class, and straight after that 1hr rpm XL class; fininshed off with 10min abs and 1hr in the sauna.
This morning I was feeling my legs tired from all the mileage of this week, so I kept it easy with 11km run at the dunes in 1hr:10min.

Mittwoch, 4. Mai 2011

double biking sesh

Yesterday at the gym: on the treadmill 10.8km in 1hr. inclination 1, speed 10.1-11km/hr. then 55min rpm class, followed by 1hr spin class and 10min abs. and 45min sauna.
Today, am: at the dunes 16km running, excellent weather.

Dienstag, 3. Mai 2011

super Monday

Following yesterday morning's long-ish run, I went to the gym in the afternoon: on the treadmill: 10.6km in 1hr, inclination 1, speed 10.1-10.9km/hr. then 1hr cycling (in 2 parts), resistance 6-8, about 27km. and in the end 1hr body pump class, followed by a much-needed 45min long sauna session.
Today I started my day with an outdoor run at the dunes, the weather was awesome: 16.5km in 1hr:45min. easy and relaxed!

Montag, 2. Mai 2011

resuming power

The past few days I tried to take it easy: a.m. I would run 17-18km at the dunes, and p.m. I would go to the gym for a super easy session of cycling or spinning class, abs and weight lifting and of course sauna.
I suspect what they say, that 2 weeks of hard training must be followed by 1 week of easy training, is more than true: my body could do no more! This week I am feeling rested, so I will try to train harder. This morning I ran 19km at the dunes, 2hrs in total.