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.

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.

Mittwoch, 23. November 2011

sleep deep after hard spin

Yesterday at the gym I started off with a 15 min. sauna session, before hopping on the stationary bike for 40min of cycling; followed by 20min weight lifting for the arms; then 45min rpm class; 10min weight lifting for the arms; 1hr spin class; 15min core stability exercises; and 15min sauna. I loved the combo and quick changes between aerobic and weight lifting!
Today I will probably take the day off, and I am planning to continue the week with cycling, spinning and weight lifting, including body pump.

Dienstag, 22. November 2011

the hibernation update

I feel as if more sleep and even more rest and heat in the sauna are needed... suddenly the day doesn't have enough hours for me to do these things. Yesterday at the gym I warmed up in the sauna, and after a quick shower I hopped on a stationary bike before joining the team work out abs. I continued with weight lifting for the arms and legs and squats and lunges, before heading to 2hrs spin class. I finished off with yet another session in the sauna!

Montag, 21. November 2011

sleep, cycle, lift some weights, spin,... that's it!

Oh yes, and I forgot the sauna - both before AND after each work out! My body is in winter mode in full swing, and I am most enjoying it!

Freitag, 18. November 2011

un-wind, de-bugging period

Now that I am allowing my body to relax, it is amazing how much accumulated tiredness has surfaced. Strained muscles, sleepiness, sore back, heavy arms... it seems that the more I rest, the more my body screams for even more rest.
Yesterday at the gym I warmed up in the sauna and then headed for some cycling, before body pump, which was followed by rpm class. I finished off with more cycling and combo of squats, lunges and weights for the arms. Today I will just go to the sauna to warm up! In the weekend I will do each morning a combo of cycling, rpm/spin class, body pump/weight lifting, cycling, and squats and lunges with weights for the arms. In the coming weeks, I will focus on low-intensity work outs, easy, and short. I will also add 1-2 days of rest per week.
Now that the days are short, it is an opportunity to sleep more and rejuvenate.

Mittwoch, 16. November 2011


The temperature has dropped dramatically this week and the days are so short... it is hibernation time, my body is screaming - and I am willing to listen at last! Although winter officially starts in December, winter mode is appropriate: more sleep - short treadmill runs - more weight lifting and body pump - more cycling and less spinning - body balance - dance class (to keep up the happy spirits!) - more sauna. The next 2-3 months are an opportunity for my body to rest well, restore tired muscles and my mind will also be rejuvenated, training-wise.

Dienstag, 15. November 2011

resist the cold

Ooooh how much I love breaking a sweat... in the warm gym, because nowadays the weather outside is CHILLY! Yesterday I woke up and couldn't believe my eyes when I looked at the thermometer outside my bedroom... -3 C! and during the day it doesn't go much higher. I sleep more and more, and going to work by bike is a true challenge/expedition in the cold.
At the gym I continue my combo's of treadmill run- spin/rpm class, body pump/weight lifting, and sauna in the end. Today's combo will be a short treadmill run, rpm class, spin class, 30min squats and lunges with weights.

Freitag, 11. November 2011

evening power

In the gym, loud music, people-watching, tv channels, bright lights and all the work-outs in full-swing, you almost forget that it's dark and cold outside! A mid-term solution to avoid early winter hybernation?
Yesterday I started off with 18.5km on the treadmill, in 1hr:43min, inclination 1; then 45min rpm class; back on the treadmill for 5.5km in less than 30min, making a total of 24km for the day; and then I did 35min strength training inspired by Negrita Jayde: combo of squats and lunges with free weights, and during the short rest periods I did exercises for the arms. Power! Leaving the gym I went shopping, and I finally arrived home after 22:00...
Today I have a killer trio combo: treadmill session - body pump - spin class. I will return home asap.

Donnerstag, 10. November 2011

sorry for the late update

Well winter is approaching, darkness has prevailed and so has sleep! I have been keeping up with my training, but extra sleep hours means almost no free time to practise my other hobbies, including updating my blog. My training these days has been heavy on spinning, heavy-ish on mileage, and intermediate on weight lifting. I will gradually shift as follows: heavy on spinning every single day, intermediate on mileage (about 100km per week I think is sustainable - I am currently running on average 18-20km pöer day, except for Sunday when I run 10-11km, which makes a weekly total of 120-130km!! on the treadmill, ie super fast and with inclination!!) and intermediate-intensive on weight lifting. I am willing to take up the challenge of breaking up a sweat and getting my heart rate up with intensive weight lifting sessions. It is known for its "body carving" effect! Moreover, it is good to change things and not get too used to one form of exercise.

Montag, 7. November 2011

proper rest day

The past three days have been busy-busy, but I did not compromise my work outs. On the contrary, I actually did more than the initial outlook: on Friday I ran a total of 22km on the treadmill (!), and I also went to body pump and spin class. On Saturday morning I pretended I did not hear the pain from my tired legs and feet - especially the ankles- and went to the gym for a marathon session of: 45min cycling, 45min rpm class, 2hrs on the treadmill for 22km; and then 45min weight lifting including squats and lunges using the step. After the sauna I went out with a frined, and came back home at 20:00. No comment! On Sunday morning I insisted, and persisted: I went to the gym for 40min cycling, 1hr extra-hard spin class, 1hr run on the treadmill of 11km, and then 45min intensive weight lifting for the upper body, including super-sets and squat intervals! After the sauna I headed straight back home, where I slept for 3 hours (!) before going to the movies.
Today I was thinking: when was the last time I had a proper rest day? Sundays are supposedly my "easy" days, because I drop the mileage, but honestly it is not proper rest if I consider the rest of Sunday's work out. I have noticed how much I profit from the extra sleep, whenever I get it. Today I will most probably take this valuable rest day and head straight back home for extra afternoon sleep. Light cross-training includes cycling to and from work, taking the stairs to the 20th floor, and maybe stretching and/or walking in the evening. I am looking forward to it!

Freitag, 4. November 2011

just do it

This is not a nike advertisement, it is just a declaration of the state of mind you sometimes have to be in to get that work out done. Yesterday I was feeling off after too much work and too hard work outs of the previous days. But I went to the gym, put on my gym clothes, my head phones, on the treadmill, and then I said, let's go! The beginning was not pleasant, I admit, but I insisted and in the end of the day I did feel great. I started off with 19km on the treadmill, inclination 1 speed 10.3-10.8km/hr, total 1hr:45min; then 45min rpm class; then 30min serious and focused weight lifting for arms and chest (I have been thoroughly enjoying these weight lifting sessions ever since I read Negrita Jayde's book Supervixen); and then 5km on the treadmill inclination 1 speed 10.5km/hr, in less than 30min. After a good stretch I hit the sauna.
Today I will hop on the treadmill for a short-ish session, before heading to a new Friday combo: body pump and spin class which has just been added to the gym's schedule. Three cheers! Nevertheless, I will try to be back home as soon as possible to get some rest: tomorrow is a long day which includes early morning training at the gym and then going out! And later grocery shopping!

Donnerstag, 3. November 2011


Monday, Tuesday, Wednesday: the work outs at the gym have been marathon sessions including 20km+ every time (!), several hours of spin class, rpm class, weight lifting including squats and lunges. Today I am taking it easy and will drop the treadmill mileage (which by the way is at a very fast pace!), go to rpm class and maybe also to body pump - even though I might skip this because yesterday I was very focused in 1hr weight lifting.