April 13, 2010
I can feel the shape is rising. However, it’s a bit late. The mileage (last week around 195km) is ok now, but for an optimal spring, I should have run that some 1,5 months ago!!
Last weeks training:
Mo: AM: 65min easy, PM: 70min with 10K in 37:00min
Tu: AM: 70min easy, PM: 50min easy + 20min gym
We: AM: 65min easy, PM: 15x400m (75,2-70,9; average:73,4sec)
Th: AM: 115min easy long run, PM: 30min very easy
Fr: AM: 75min easy with 8×70-90sec tempo, PM: 65min easy
Sa: AM: 55min very easy, PM: 65min easy
Su: 125min easy long run
April 6, 2010
Last weeks training:
Mo: AM: 65min easy, PM: 60min with 15x1min on/off intervalls
Tu: AM: 65min easy, PM: 65min easy + 15min gym
We: AM: 65min easy, PM: 75min incl. 5K in 18:20min
Th: 120min easy long run
Fr: AM: 65min easy, PM: 60min easy progressive
Sa: AM: 55min very easy, PM: 60min easy progressive
Su: 120min cycling
March 30, 2010
Last two weeks training:
week 11:
Mo: AM: 65min easy, PM: 65min easy
Tu: AM: 60min easy progressive, PM: 60min easy
We: 120min easy
Th: AM: 65min easy, PM: 60min with 13x1min on/off intervalls
Fr: AM: 60min easy, PM: 60min easy + 60min indoor soccer
Sa: AM: 65min very easy , PM: 45min easy
Su: AM: 10K-competition: 34:07min, PM: 55min very easy jog
week 12:
Mo: AM: 130min easy cycling, PM: 90min easy
Tu: AM: 65min easy , PM: 60min easy
We: AM: 65min easy , PM: 55min steady-state (medium pace)
Th: AM: 60min easy cycling, PM: 90min easy
Fr: AM: 75min easy, PM: 60min easy
Sa: AM: 65min very easy , PM: 70min easy
Su: 110min easy
March 15, 2010
The first 3 days of last week were ok but on Wednesday the nose started running and I had to arrange my training accordingly.
Mo: AM: 80min easy, PM: 45min easy
Tu: 125min easy long run
We: AM: 65min easy, PM: 60min easy
Th: AM: 35min very easy, PM: 45min easy
Fr: AM: 50min very easy , PM: 40min bicycle (reel)
Sa: AM: 65min easy, PM: 45min easy with Jörn
Su: AM: Frankfurt halfmarathon (1:12:59h), PM: 40min very easy
March 14, 2010
Finished my first race in the spring. Really bad time, but after a minor cold starting on Wednesday and still hampering my breathing, as well as a bad general shape, I was not expecting a faster time. I guess I have to live with my performance. I know I can (and will) run faster. Now the conditions are getting better and better in Germany and after I recovered from the cold I’ll add some faster stuff.
The weather and the race organisation was pretty much perfect. Some small hills and some windy parts, but still fast times on this course would be possible.
In the race it was also obvious that several German runners had some trouble with the winter conditions and need to adjust to race-pace, just like me. I ran in the neighborhood of David Karl (3rd placer German Marathon Championships 2009) and Philipp Ratz (German Marathon Champ 2007).
For me it was a normal-good training run and a good hint towards the fact that there’s a lot of work in front of me…
March 8, 2010
With the permanent return to Germany last Friday I ended another part of my life. I can say that it was the best part of my life so far. Way too many things to write them down here in such a blog. So let’s keep it simple and say that I’m not sure if I’ll ever be as lightly-hearted, fulfilled and satisfied as during my time in Finland…
The time in Germany started – as expected – pretty bad. Some 10 hours after I returned to my home town another journey started to the German Cross-Country Championships. A race I did not finish for several reasons (bad shape, lack of sleep, stress of the last weeks, wrong shoes, deep turf,…).
My travel to Germany was actually enjoyable, compared to the first road trip some two weeks ago. Only 13 hours of driving and some 20 hours on the ferry.
February 24, 2010
After a tough car journey from my home town Zwickau to Jyväskylä, Finland greeted me with best winter conditions of -15°C.
Some facts and st6ories of my journey:
-started in Zwickau Sunday at 17.00
-couldn’t sleep on the way to Stockholm because the car got cold after 20minutes
-saw some fatal icy roads in Denmark/Sweden and several cars next to it, also some traffic jams because of the crashes
-arrived in Stockholm Monday at 17.30
-got a temperature shock in the Swedish capital (from +7°C in Zwickau to -16°C)
-took the ferry Stockholm-Turku (departure: Mon. 20.00 arrival: Tue. 7.30)
-didn’t book a cabin in the ferry, so I had to sleep on the floor next to the noisy kids
-almost fell asleep in the car on the last 300km from Turku to Jyväskylä
-arrived in Jyväskylä Tuesday 11.30
-first building I entered in Jyväskylä: Liikunta Sports faculty / treadmill in the gym where I ran 30minutes easy with reaaaaalllly sore legs
-total time of travel: fourty-two (42)
-total kilometers of travel by car: twothousand-fifty (2.050)
-total hours slept during the trip: approx. 5-6
Pretty rough trip but still it only took me couple of hours to fall in love with this place again. Do I really want to / have to leave this place?
Today a first good training run with my good old mate Miika – the guy that has a 5 seconds better marathon-BP 
Just impossible to believe how good you can run in winter conditions with lot of snow when there is a good winter service. Last days and weeks in Germany have just been ugly.
February 19, 2010
Last weeks have been pretty busy, even though the training load and volume was not that high. I’m working on some new projects and the progress was not as fast as expected. However, now I made some steps and it’s only a matter of time. The biggest project was to create an online-shop (Suunto devices), and it’s almost ready to go online. The online shop is in German but it might be that there will be an English Version later on.
The next couple of weeks I’m going to travel quite a lot. First of all I’ll go to Finland, starting my journey on Sunday and taking a ferry from Stockholm to Turku on Monday night. I’ll give up my apartment in Jyväskylä/FIN and I have to move out at 28th of February. Somehow it’s difficult to believe that this part of my life is coming to an end. On the other I already took some extra time to graduate and enjoyed the conditions in Jyväskylä.
February 15, 2010
Another week with mixed feelings passed. Until mid-week everything was fine, but when more snow hit my home region on Wednesday the joy was completely gone. Because of the slippery, uneven conditions I got some blisters on my toes and my ankles got inflamed. Additionally our stove was broken from Tuesday to Friday – 4 days without heating can be a long time …
Mo: AM: 75min easy, PM: 50min easy
Tu: 115min easy long run
We: AM: track workout with running mate Remo: 7x1000m (3:34/3:24/3:22/3:29/3:25/3:19/3:24) 400m jog recovery, 15min warm-up/cool-down; PM: 55min very easy
Th: AM: 90min very easy, PM: 45min very easy
Fr: AM: 80min easy with Remo, PM: 20min warm-up jog + 60min easy indoor soccer
Sa: 25min very easy
Su: AM: 60min very easy jog, PM: 70min bicycle (reel)
“workout wednesday” on a snow-covered track
February 8, 2010
First part of the week was once again difficult to run. However, towards the end of the week about 60-70% of my runs were ice-free, so I could add some medium stuff every now and then. The body is getting used to 25K/day and except for some smaller issues I feel healthy.
Last weeks training:
Mo: AM: 70min easy, PM: 50min easy
Tu: AM: 50min easy, PM: 85min easy
We: 90min easy
Th: AM: 75min easy, PM: 45min medium-easy (uphills medium, downhills easy)
Fr: AM: 90min easy, PM: 20min warm-up jog + 70min indoor soccer
Sa: AM: 65min easy, PM: 60min easy
Su: AM: 75min easy, PM: 45min easy with Fartleks
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