September 5, 2010
On Saturday was the 10K race in Halle/S. where I competed against some strong competitors. The course was a 1K-loop with some cobblestones and a bit of up-and-down. Adding the constant passing of lapped runners from the third lap onwards, it was not easy to build, or to keep a rhythm.
The lap times were 3:15/3:12/3:10/3:10/3:17/3:17/3:17/3:18/3:18/3:14. The first three laps were ok. Running with the guys (Falk Cierpinski, Tobias Sauter and Fabian Borggrefe) felt alright, but it was clear that it was just a “Warm-up” for them. While I lost contact in the 4th round and had to find my own pace after that the trio continued to increase the pace and ended up running 30:52 (Falk), 31:06 (Tobias) and 31:18 (Fabian). Now, the good thing is that next year I will run in the same club like the first three and we will have some good workouts together.
The day after the race we ran an easy halfmarathon (1:31h) together and the legs were fresh again. Right now the muscular strength is not yet there. I feel like I can run faster but have to get used to the pace. Next weekend will be German 10K-Championships and then I hope to run at least sub-32.
- after 2K I was in the lead pack with Tobias Sauter (left) and Falk Cierpinski (right)
- The last kilometers were not rolling … just tried to keep a high pace
- the day after the 10K, we (from left: Tobias Sauter, Falk Cierpinski, Raik Recksiedler and me) used the halfmarathon as a fun run through the city of Halle
August 29, 2010
Yesterday I had a 10K-race in Mühlhausen. which is some 200km away from my home town Zwickau. Instead of doing my fast-paced 10K alone I decided that it would be a good idea to run against competition. Especially after I didn’t finish my fast run last weekend.
The race was on a 3,3km-loop with some small hills and a lot of cobblestones. Starting from the first kilomter I was in front and pushed the pace as much as possible. A great thing was, that I had a competitor for the first seven kilometers because this way I had some pressure all the way. At the end I had a margin of 12 seconds ahead of Michael Müller.
After all it was a good training competition as expected. With fresh legs I should be able to run under 32-minutes. Let’s see if I can do that already next weekend.
Results of the Mühlhäuser Altstadtlauf 2010 here.
August 22, 2010
An intense week has come to an end. On Tuesday/Wednesday I was in Halle for a job interview and for some training with coach Waldemar Cierpinski and Falk. On Thursday I had a great night at the Newcomer Night in Zwickau with an Emil Bulls concert.
The training this week was not as good as expected. Especially Friday and Saturday were really bad. The medium-pace 15K on Friday was already tougher than usual and on Saturday I even had to quit the fast run after 5 of planned 10 kilometers. The pace was dropping to slower than 3:25min/km and the legs were heavy plus my neck/back was getting sore. That was pretty disappointing but already the long run (31K in 2:17h) went better.
Let’s hope next weeks sessions will be better … the first competitions are coming up in September …
August 12, 2010
Yesterday I tested my shape in a local competition. In 30 minutes I covered 8.950m on a dirt track. The aim was to run at least 9km, which would be around marathon pace. Now it was 50m below this minimum aim and I’m not happy about that.
Weather conditions were pretty ok (temperatures around 23°C, some sun+clouds but some wind). The legs were tired already after some 2-3 kilometers, so it was getting tougher to hold the 3:20-3:22min/km pace.
The positive thing about the test is, that it was my best result in the 1/2h-run series this year and that I know I can run faster with fresh legs. However, for now it’s still braking down the system, i.e. fresh legs won’t be there.
August 9, 2010
After three “easy” weeks with 170-150-170 kilometers, I’m starting another block with mileage of 190 kilometers / week and more. The “funny” thing is that I feel already smashed after Mondays training. I guess the last three days (Friday: 15km medium, Saturday: 10km fast, Sunday: 30km long run) took it’s toll and I have to get used to the rhythm again. Anyway, it’s a good hurt and I know that right now it’s the time to put in the hard work for a fast autumn marathon.
Overall I’m not too disappointed with the shape, even though I should have been in such a shape already during the spring. On Wednesday there will be a test-competition (1/2-run) and from there I will see it I’m already where I want to be.
August 4, 2010
It was already last Friday (July 30th) when I had my first competition after the summer break. It was a team relay (5x4km), where I actually ran two legs – the first and the last one – because our 5th man had to cancel the race.
Our club team “SV Vorwärts Zwickau” (Stephan Schlenzig, Daniel Trommler, Joachim Knorr + me x 2) smashed the old course record and set a new best of 1:06:51h. Also I set a new course record for the fastest round ever completed. The distance actually is shorter than 4km, but still I’m satisfied with my 11:50min for the 1st leg and the 11:52min for the 2nd.
The legs were very fresh after an easy week with only 150km and the feeling was like flying. I’m coming back to shape!! More about the general fitness will follow in the next days.
June 29, 2010
Thanks to Monika und Johann I got some pics from St. Moritz:
tempo runs in perfect conditions with the guys
together with Monika Müller (successful senior athlete) – the day after the snow came the snowman was still alive
June 21, 2010
Strange but true: Yesterday I woke up and it was white outside. Heavy snow falls in the morning hours covered the environment in white. The morning run felt like spring in Finland, i.e. snow and mud on the trails, wet shoes almost all the way…not the nicest running conditions, but I’m not here for holiday, right?! In the afternoon the snowfall stopped and the trails were runable again. Anyway, I never ran in that much snow at the end of June.
Today there is stil some snow left, especially in the forest. Temperatures are not too high but it will be a matter of time until the snow disappeares.
Now it’s time to get ready for another morning run.
June 19, 2010
Actually halftime was already two days ago but accumulating tiredness is responsible for the delay 
Today I only had a longish run (26K) in the morning and the evening was free. I used this time to have a walk through St. Moritz.
The time here has been really great and I already made some big steps forward. Very halpful is the fact that I do almost 100% of my trainings with some company (most of the German distance runners prepare for the European Championships here).
June 10, 2010
Yesterday I arrived in St. Moritz after a 7h car drive from my home town Zwickau. The first guys I met, when I was driving into St.Moritz were German marathoners Falk (Cierpinski) and Tobias (Sauter). Immediately after arrival I had a shake-out run (2 laps around St.Moritz lake) and when I came back to my Hotel I was surprised to meet my Finnish mate Miika. After all the world is a village it seems…especially when you are a runner
After a not so good first night I did 1h in the morning and 50mins + strength in the evening. The evening run was together with German European Championships participants Tobias Sauter and Martin Beckmann and Swiss Marathon Record holder Viktor Röthlin + 2 of his african training mates. I think that tells enough about motivation.
Weather is great here compared to Germany. When I left yesterday it was around 25-30°C but here it’s a comfortable 15°C. Perfect for running.
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